Spring is the time when the plants around us come “back to life.” What I am proposing is that it is also the time to bring yourself back to life! As many of my patients know, I am right there with you, walking the same path you are.  So how can we kick start our life?

It is time for some spring “cleaning”  I am not talking about your closet, I am talking about your body. This is the perfect time to start a cleanse! I just did one myself that I started on the Spring Equinox!  Think of it as clearing out the gutters so everything can flow smoother.  The nest question is what is the right cleanse for you? I chose a whole food cleanse called Purification with Standard Process (contact me if you want more information). What I loved was the program was easy to follow, kept my energy up, and the supplements supported the detoxification process.  That is the most important part of choosing a cleanse, it has to fit and support your lifestyle. I feel great after the 21 Days!

Get MOVING!!! With all this energy in the air, it is time to get up and move. I know you need more time in the day (ME TOO!) but you can get creative. With the weather warming up, I have committed to riding my bike as transportation. I figure I have to get places why not get exercise in at the same time! I also add in yoga during my lunch breaks. There are so many free apps for working out, money is no longer a reason. All you need is 20 minutes. By moving your muscles you are also moving your lymph and the Lymphatic system is the number one way to detoxify your entire body.

Come in for Acupuncture and bodywork! I have been getting treatments every week.  Treatments will help move out the old and bring in the fresh.  They relax your mind, calm your body, and rejuvenate your spirit.  Acupuncture can also help keep you well during Allergy season.  So no more runny noses, sneezing, or the fear to go outside and smell the flowers.  Make an appointment because this is when schedules are filling up fast!

I am always here to support you in any way! So feel free to contact me with any questions.

The short list of flu prevention:
1. Clean your hands-  Wash, hand sanitize, wash some more.

• Natural Hand Sanitizer: 2 tbsp water, 2 tbsp vodka, 1 tsp aloe vera juice, 1/2 tsp vegetable glycerin, 2 drops cinnamon leaf oil, 2 drop clove bud, 2 drop rosemary, 2 drop eucalyptus

2. Fuel your body-  Food is medicine, the better you eat the better you will fight off illness.

• Vitamin C: Watercress, Ginger, Potato Soup- 2 tbsp olive oil, 1 onion finely chopped, 2 garlic cloves, 1/2 new potatoes, 1/4 pound of watercress, 1 1/2 tsp of ground ginger, 2 1/2 cups of almond milk, 1 1/2 flat parsley

1. Heat 1tbsp of the olive oil in a saucepan, add the onion and gently fry until softened, but do not color. Add the garlic and fry for a further minute.
2. Par boil the potatoes for 15 mins until soft. Chop them roughly and add to the pan with the watercress stalks, ginger and milk and boil for 3-4 mins.
3. Season with salt and pepper, add the watercress leaves and half of the parsley, then stir. Pour into a blender and blend until smooth, then divide between 4 bowls.
4. Mix the remaining olive oil with the rest of the parsley and drizzle over the soup to serve.

• Green Tea: Contains higher levels of catechins which have antiviral properties.
• Garlic: Add it to everything it has allion in it that is also antiviral.

This Winter’s solstice has been thought to be different because the Mayan calendar is ending. This does not mark the end of the world but an energy shift. The polarities are shifting, the weather patterns are moving, and there is a shift on consciousness. As we move through this initial shift, the winter reminds us that it is a time to be introspective. 2013 brings with it the year of the Snake on February 10th in Chinese astrology and this is a black water snake. The Black Snake will bring unexpected changes, for the snake is known for shedding his skin. See, through a period of introspection we will have the time and space to take in our past and learn from it. By doing this, you will be able to shed the old so that you can grow into the new. I don’t know about you but I am ready to shed some old skin.

So how do we maintain a appropriate balance between activity and rest, especially in New York?

This is my daily question. I have work, working out at the gym, meditation, researching new cases, and lets not forget sleep. Then there are all my friends I am so blessed to have that want to meet up for the holidays. So my calendar fills up pretty fast and I am normally in a state of activity. Something has to give but what?

1. Meditation- Luckily this is rest so a definite keeper. Everyday I take at least 30 minutes for me. The beauty of meditation is that there is no wrong way to do it and you are the only one that will benefit from it. It is a gift that you can give yourself everyday. The calmness and ease that will come over you is worth the commitment. I have been into grounding myself so I lay on the floor in corpse pose but you should sit if your sleepy at all. Close your eyes and let go. Relax.

2. Sometimes you need to just say no- You can not do everything. It is important to trust your instincts. Have you ever said to yourself “I really just want to go home tonight but ….” Now is the time to listen to that voice! Go home your needs and wants are important and if you don’t listen to yourself who will?

3. SLEEP!- When there were no lights people would go to bed early and wake up with the sunrise. Right now the sunsets at 4:31pm and rises at 7:16am, that is 16.5 hours of darkness. Love yourself and shoot for at least 8 hours of shut-eye.

4. Eat with the season- one of my favorite winter staples: Root veggie roast-? buy different types of Yams, parsnips, leeks, garlic, purple carrots, regular carrots, and onions. Pre-heat the oven to 450. Cut the veggies up into bite size pieces. In a roaster pan, lightly coat them with olive oil and season with pepper. Cook for about 45 min or until tender.
It is simple and you can make a lot so the left overs can become lunch.

5. Get acupuncture- This can help reset your body. Sleep problems, stress, and the ability to let go can all be helped with acupuncture.

By Norva J Bennett on December 20, 2012

First, lets tackle the believing in yourself (though I do believe these are two sides of the same coin.) In a society in which self worth is measured by what others perceive, it is no wonder that we have a hard time not only believing in ourselves but loving ourselves. No one will ever love you enough to make you feel whole. Except you… We have to stop looking to others. This is so easy to say but not always to easy to follow. You have to love yourself first. How can you rely on someone else, especially if you can’t read minds. We are constantly second guessing our own intuitions to suit what we think someone else will want. What we need to do is turn the focus into ourselves. We are the source and we are the only one that can change. You can not control what others think, want, or believe. So if you are always looking outside yourself, all your energy is wasted and you are left with nothing for yourself. By taking back the power, you can have control.  It is time for Me first Love. I am not saying you cant love others too, I am just trying to point out that if you put yourself first you will have more to give to others. You can’t get water from an empty well. This will take practice but in time you will realize how much easier it can be.

On the flip-side, it is so easy to give up. As your energy is depleted, you are left with an emptiness. No matter of food, clothing, or external love will fill that. It is easy to be hard on yourself when you are empty.  You have to believe you are worth the change.

Starting Me first LOVE

1. Food is to fuel the body. The better quality you put in the better you will feel. I promise!!!!! If you put yourself first, you can overcome anything. The cravings for crappy food will go away, it just takes time. You will have more energy and be so much happier!

2. MOVE! walk, yoga, run, ANYTHING! I love private dance parties. Put on your favorite dance song turn up the volume and dance as crazy as you can. move your whole body and just let go. No one is watching and it feels soooooo good!!

3. Treat yourself! Acupuncture, message, or even a mani pedi will do. Something that makes you feel good but also helps your health

4. Never GIVE up and always know that you are special!

So I guess you could call this the how to survive NYC without anxiety, stress, or the need of a pause button (or at least a way to deal with it all): hence a NYC survival guide.

1. MEDITATE: I know you have heard it before but it really does help. Yes, Yes your busy, I get it. I am too but you have to heal yourself first. Its like taking out the garbage, if you don’t do it everything just starts to mold and smell. In your mind everything just get cluttered and you can not see a clear path. Take 15-30 minutes every morning and let go of it all. Nothing else matters and you have everything inside of you to be free.
2. MOVE: Workout, dance, run, or ride your bike to work. Cardiovascular movement moves Qi that can become stagnant and result in the feeling of “hitting your head against the wall.” Outside activities are even better,  Vitamin D from the sun, makes it a two from the price of one.
3. EAT: Not pizza but food that will support and nourish your body. Head over the the Green Market in Union Square and check out the seasonal fresh wonders of summer.
4. SLEEP: Your body is designed to recharge while your sleeping. Hitting the pillow before 11pm will allow your liver to properly detoxify your system.
5. GET ACUPUNCTURE: or massage, something that will help work out your daily stresses. A little self love goes a long way.

We all live with day to day stresses you do not need to live in the big apple. Everyday we wake and make a millions choices that set the tone of the day. YOU are responsible for your life and you can change its course at any moment in time.

If you want to read more about Guatemala’s Genocide: https://nacla.org/article/guatemala%E2%80%99s-genocide-survivors-speak

I want you to know, meditation is really just the contemplation of nothing. I know when I first heard this my thought was how can I not think? It is not about thinking but letting go.

1. Sit:  on a chair, on a Zafu (that little meditation pillow), or any place you are comfortable. This is the most important step. You are going to have to sit still and not move so be comfortable.
2. Set an alarm: Starting out try 15 minutes (if that is too hard go for 5 minutes.) This takes practice, letting go is harder than it seems. With practice it will become easier and you can move up to 30 minutes. You want to do it everyday.  A daily practice helps keep the mind clear and free of distractions.
3. Close your eyes: When starting out this is an easier option. You can also do meditation open eyed but it takes much more concentration.
4. BE: That is it. Thoughts are going to come in your head, there is no way to avoid it but let them move like waves from the ocean, in and out. As your practice progresses, you will notice that they will quiet and become less frequent. When you find yourself focusing or entertaining a thought, you can always take a deep breath and let it go.

Over time you will notice that the stresses of life will seem easier. It will almost seem like there is more room in your head. You will also feel a calmness in your everyday life.  This is a perfect way to start spring, a little spring cleaning of the brain.

To be kind to one’s self

1. Meditate: every morning take at least 15 minutes for you. Sit still and let go of it all. Your mind will bring in thoughts but let them flow like waves of the ocean flowing in and out. If you find yourself stuck on one thought, take a deep breath and let it go on the exhale.
2. Clean you body: stop eating gluten, sugar, caffeine, alcohol, and processed foods. Even if just for two weeks. This will allow your liver, the organ of the season, cleanse itself thus allowing it to better cleanse your body. The liver’s main job is to filter the blood coming from the digestive tract, before passing it to the rest of the body. The liver also detoxifies chemicals and metabolizes drugs. Start your day off with 1/2 a fresh lemon’s juice in hot water, this will help support the liver through this process.
3. Smile: it feels good and also spreads the kindness to others.
4. Meet up with your loved ones. By coming together, you an inspire the best in each other and move forward into the new season.

Not all chocolate is created equally, dark is the way to go. Milk chocolate has much more sugar and less nutrients. So Dark chocolate: Cardiovascular health, minerals, antioxidants,  and helping with blood sugar levels. Now lets break it down:

Scientists theorize that cacao plants naturally produce antioxidants to help them survive harsh growing conditions and to protect them from environmental stress. It is also what helps us who eat the plants too. Consider this: more than 10 percent of the weight of the dry raw cacoa beans consists of polyphenols alone.

Scientists also determined that chocolate triggers the production of nitric oxide in the blood. Nitric oxide is responsible for relaxing and dilating blood vessels which allows more blood to pass through them and thereby lowers blood pressure.

One average dark chocolate bar has 14 percent of the daily requirement for copper, 12 percent of your daily magnesium, potassium, and iron. Therefore it helps you make blood, elastin, strong muscles, and healthy bones.

Phenethylamine is released by the brain when people are falling in love and eating chocolate. Fall in love with yourself and have a few small bites of chocolate this Valentine’s day.

Either vegan, vegetarian, flexitarian, or carnivore we all need certain nutrients to maintain health. I recently read “Eating for Brilliance” by Sondra Kornblatt in the Well Being Journal and was inspired to write.  We all have the same needs regardless of our diet, its finding the sources that become important. The is no one answer of how to eat but there are some stead fast rules.

First, whole foods should be the basis of any diet. It may take a little more planning but imagine not being exhausted at the end of the day by just making a few changes.

SLOW DOWN: set down your fork and breath while eating. We are so use to running to the next place that we have forgotten how to taste foods as we eat. By slowing down not only will you better your digestion but might even lose weight by getting faster sooner.

Did you know that your brain takes up 20% of your energy. So if you eat foods full in nutrients that fuel your brain at the end of the day you will still energy for that yoga class you were planning on attending.

• Good fats: Omega 3′s are #1 in this category and they break down into three main types: EPA and DHA- available from wild salmon, mackerel, halibut, scallops, sardines, herring, algae (there have been recent studies link DHA deficiencies to dyslexia and ADD); then there is ALA- available from flax, walnuts, pumpkin, and other seeds. While the body can convert some ALA vegans please watch your DHA and EPA levels and add more marine plant sources to assist with this.
• Minerals: Boran- I had never heard of this one but it helps with cognitive ability and comes from fruit, leafy vegetables, and some beans.  Iron and Magneasium- green leafy veggies, dried beans, and dried fruits. Copper- Nuts and seeds. Selenium- some veggies (but depending on the soil), liver and eggs
• Vegetables- There are no real bad choices, especially if you are buying organic, local, or a combination of the two. I can say up your leafy greens, they are just full of everything good for you!
• Fruit- Whole fruit is the key.

Take a second and look at your diet, food is medicine you give yourself three times a day. Healing from the inside out.