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*Please note the hours change - starting in September, we will be open every OTHER Saturday, 9-2, with Katie.
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Or Download our Scheduling App!
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Coming This Fall:
Stay tuned for information on upcoming Wellness Workshops and our
10th Anniversary Open House!
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Acupuncture Point of the Month
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Katie Oleksak, Lic. Ac.
Governing Vessel 20 (GV20) is one of my favorite points to use. The Governing Vessel is an acupuncture meridian that travels in a straight line from from the bottom of the nose, over the top of the head and directly down the spine. Because of the line that it travels, it is perfect for back pain along the spine, congestion in the nose and often used as a stress reliever, as it is very grounding; directing the energy downward. That's one of the reasons that yogis feel so much relaxation while doing headstands! The pressure is directly applied to this point.
Often patients look at me strangely when I attempt to stick a needle in their head, especially if they are seeking acupuncture for back pain or sinus relief. I am here to say, please do not fear this point! As explained, it is so versatile. Sometimes it pinches a bit, but the feeling vanishes quickly. If it doesn't, please just let us know.
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If you want to try a little acupressure on yourself, gently press or massage GV20. It is level with the tip of your ears. draw two lines up from each ear, and the point meets right in the middle.
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Herbal Remedy of the Month
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Regardless of the reason for coming to NCA, most patients that we see here at the clinic often report feeling tired, sluggish, stressed and/or unable to sleep. There are a variety of reasons why this is the case. One main cause is that our adrenals are overtaxed. This can be from too much caffeine, overwork, and environmental stimulation; this results in an increase in cortisol (a major stress hormone), while having negative effects on both energy and sleep.
What can we do about it? Regular acupuncture, exercise and an anti-inflammatory diet, along with versatile and effective Adaptogenic herbs, can greatly improve our quality of life. Adaptogenic herbs have an innate ability to help each individual adapt to stress and their specific environment.
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Adaptogenic Herbs offer a variety of benefits, including:
- Immune Boosting
- Balancing Mood
- Weight Loss
- Improving Mental Focus
- Improving Quality Sleep
- Energy Boosting
- Reduce Inflammation
- Lower Blood Pressure
Ashwagandha is a highly effective adaptogenic herb. It helps the body cope with stress, and can even be used topically to treat 'stressed' wounds. It is overall great for treating swelling and inflammation, as well as for treatment of fertility.
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Northampton Community Acupuncture offers an incredible Adaptogenic Herbal Blend by Innate Response, with Ashwagandha root and leaf extract as the main ingredient. We recommend it to patients who report with signs of adrenal fatigue. Be sure to ask Rachel or Katie if you have any questions about our Herb of the Month!
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Sleep Better...Every Night!
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Katie Oleksak, Lic.Ac.
As mentioned in the above post, sleep is often a major concern for our patients; many people lack the quantity and quality necessary for daily functioning. Lack of sleep negatively effects our energy, pain, diet and inflammatory conditions. Personally, I have experienced a roller coaster of sleep issues over the years. Through trial and error, I found a combination of things that work for me and thought I would share it with our patients here at NCA.
First and foremost, it is important to remember that every individual is different. What works for one person may not necessarily be true for another. This is what makes us unique. It also will likely require some trial-and-error on your part. You may need to experiment, a bit. You may also already have some things that work for you; but are looking to improve a bit more. Please share with me any tips or advice that you have!
Feel free to e-mail me with your ideas or advice.
Below is a list of lifestyle tips that I have found effective.
- Caffeine: this one took me awhile to figure out. Caffeine can be such a major culprit, not only inhibiting ability to fall asleep, but quality of sleep. It is probably ideal to cut it out, altogether; however, if that is not possible, you could try giving yourself a cut-off time. For instance, I decided to no longer drink coffee any later than 12pm. Sometimes I stretch it to 1pm but this is only on occasion. It typically takes 9-10 hours to eliminate caffeine, from the body. I also changed my relationship with coffee; I drink smaller cups and don't add all of the sugar and dairy that I used to. Occasionally I will treat myself to a latte, but I try to keep it simple. For me, balance is important. For some people, the sensitivity can go as far as sugar or even chocolate. Try experimenting and seeing what works for you.
- Consistency: I have learned that while I am not necessarily a 'morning' person, I prefer getting to bed early and waking early; this seems to be the most beneficial to healthy sleep. It is most useful to keep a consistent sleep/wake schedule. Altering it, in any way, tends to mess with my sleep and is more difficult to recover from, in the long run.
- Routine: it may be helpful to have a little routine before going to bed. Reading, settling down by a certain time, meditation, whatever works for you.
- Exercise: regular exercise not only greatly improves overall health; but quantity and quality of sleep. I find this to be one of the most effective, if not essential, sleep aids. This may include a combination of yoga, walking, running, swimming, biking; whatever works for you. A general rule of thumb is not to engage in strenuous exercise too late in the day; if you do, make sure you take plenty of time to cool down and rest.
- Occasional herbal/supplement: this usually requires some experimentation. There are a lot of supplements out there to choose from, and they work differently for everybody. They also may be suggested according to the reason for lack of sleep. For example, as we age, we lose stores of melatonin (a hormone in the pineal gland of the brain that regulates the sleep/wake cycle) and it sharply decreases for women going through peri-menopause and menopause. A melatonin supplement may be particularly useful in these situations, but not for everyone. Most importantly, supplementation for sleep should be occasional, not nightly, as this can alter your body's natural ability to regulate sleep. If you have any questions about these, please feel free to ask me!
- Get comfortable: I cannot emphasize this enough...do what you have to do. Invest in your favorite sheets, pillows, sleepwear, eye mask, ear plugs, etc. If you like the room dark and cold; make it that way. Whatever you need, it is worth it!
It is helpful to be consistent with this, as well.
- Media cut-off: the new Night Shift mode on the iPhone is great; however, I find it helpful to set a cut-off time for all appliances. This includes television, computers, iPads, phones; any and all devices. It can be very stimulating and affect your sleep in more ways then one. I have gone so far as to keep my phone in another room--as far away as possible--while I sleep, as I find it distracting and unnecessary to keep bedside. This may mean investing in an alarm clock, if you use your phone as one. Whatever it is that you need to do--you are worth it!
All of these have been and continue to be a work in progress, but I find that a good combination, suited to the individual, can work wonders on your overall mood and health. If not, maybe we can take some tips from this little guy who seems to have it all figured out!
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"Today, like every other day, we wake up empty
and frightened. Don't open the door to the study
and begin reading. Take down a musical instrument.
Let the beauty we love be what we do.
There are hundreds of ways to kneel and kiss the ground."
Rumi
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How to Win the Day! Morning Routines...
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Rachel S. Condon, Lic. Ac.
Fall is beginning to stir in the valley, with the return of crisp mornings and the winding down of vacations and leisure time for many, and the start of school. Whether you are a student, teacher or parent, or else just shifting gears out of summer mode, fall is a transition time.
And it is also a great time to get organized! Routines are critical to accomplishing your goals, as well as decreasing stress, and now is a great time to assess and evaluate yours and think about how it’s working, or not. At the beginning of a new season, it's also a great time to re-evaluate your routine, and make changes as needed. I’ve been working on my own habits and routines for the last several months, and one of the most powerful exercises I've found is to focus on the Morning Routine.
How you start off the day truly sets the tone for the rest of it, as we’ve all experienced. And here’s the amazing thing – we do have some control over that. Not absolute, of course, there will be the unexpected, waking up to a sick child, or the dog had an accident, the furnace isn’t working or the car won’t start, you can’t find your keys… But, most of the time, by setting a few intentions and having a routine each morning, including one or more rituals and activities that nourish You, and what You need, you will absolutely feel the difference in the rest of your day. Especially if you feel like there’s “not enough time” – not enough time to exercise, or to meditate, or to cook healthy meals, not because you’re supposed to do these things, or because you Should – but because they are activities that help you to feel better and function better in your own life.
Have you ever thought of this – We ALL have 24 hours in a day – Oprah, the President, your favorite writer or actor, Olympic athletes… when I really stopped to think about this, it kind of shook my world. It’s all about choices – and we make them constantly, throughout our busy days, and these choices shape our lives. I read once that one of the most successful CEOs in the country was asked what is THE most important thing he does every day that affects his success. His answer–work out. Now, that doesn’t mean for everyone to start the day going to the gym. Maybe for you it’s a cup of tea with your favorite book of poems, or sitting down to write your personal goals for the fall, and then track how you’re doing, or to meditate or do some yoga, or maybe you studied dance in college and you haven’t danced in ten years – so, dance!! Dance with your kids, by yourself, or with your partner! The point is, connect with You.
Here’s a question to ask yourself: What is essential to me performing well? What helps me feel my best? When I do this_______, I feel amazing (strong, centered, confident). Whether it’s for five minutes or an hour, you deserve to give yourself that time, even if the rest of the day ends up getting caught up with work, kids, doctor appointments, chores, etc. Here’s how I shape my routine, and it makes a huge difference in how I feel. The time I take to do each thing may vary slightly, but I aim to do it every single day, even on weekends – because hey, this isn’t work, it’s about being intentional and starting the day off feeling good!
*Wake up time: I get up at about the same time every day, within 30 minutes or so. That’s been 5:30-6:00, and I’m a morning person so I love it, and I go to bed early. Adjust what works for you, the key is having a routine. And of course, you may need to catch up now and then on extra sleep, or if you're traveling, your schedule is likely to get disrupted, and that's normal. This just gives you a set point to return to, and help you get back into your routine. (Also see Katie’s article on sleep tips, very helpful to set you up for a great morning)
*Hydrate! During sleep your body is going thru many vital functions, including detoxing, repair and recovery, from the previous day. It feels really good to replenish your body with good quality water. I drink about 32 ounces of spring water each morning, with a little lemon and sea salt.
*Journaling and/or Gratitude – While having my fatty coffee (more on that in a future post!), I take time to write in my journal and check in with myself, and also to write down what I appreciate. I’ve also been using the Five Minute Journal (you can find on Amazon), but you can also just jot down 3-5 things you are grateful for, every morning or evening. Also a nice exercise to do with the kids!
*Exercise – 10-15 minutes, just to get the blood moving. These days, I alternate between using a spin bike, rebounder (mini trampoline), and yoga. Do what you makes you feel good!
*Meditate – whether it’s 5 or 20 minutes or more, taking a little quiet time. I sit on a meditation cushion because I find it the most conducive, but you can find a comfortable chair, or even do walking meditation. You may call it prayer, or just quiet time – the style is up to you, the key is quiet, stillness. Stay tuned for a future workshop on beginning a meditation/mindfulness practice!
And then for me, it’s a quick dog walk and time to get into the day!
Notice what is not there – check email, scan social media (“I’ll just take a quick look on facebook or instagram….” – we all know where that leads!), listen to my voicemail or check text messages, start working…
If you take one thing from this article, I hope it is this:
You do have control over how you start your day (most of the time). If it means getting up just ten minutes earlier, so that you can make a cup of tea and go sit in your favorite window seat, or out in the garden, do it!! Give yourself that time. Connect with YOU. The phone calls can wait, the emails, the worrying about how your child is doing in school, or your ailing parent, packing the kids' lunches... These are all important of course, and will be demanding of your attention and care. But fill your own tank first, choose to Win the Day, by taking a little time for you, and see how that ripples out to affect the rest of your day and your life.
Let me know what you do in the mornings to help start your day off right! I'd love to here from you. Email me here!
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Gluten-Free
Double Chocolate Brownies
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Katie Oleksak, Lic. Ac.
As I have shared in previous posts, I have a monster sweet tooth. After a (successful!) two months without consuming sugar, I have learned quite a bit about myself. Still a work in progress, I have searched for various recipe options that help to satisfy my cravings, as naturally as possible. The truth is, this stuff even tastes better.
I found this great resource for clean cooking and eating at Detoxinista.com, and plan to share more recipes and tips in future newsletters, but for now, here is one of my favorite brownie recipes.
- Preheat oven to 350 degrees, line a 9-inch square baking dish-with parchment paper.
- Whisk together 1/2 cup cacao powder, 1/2 cup coconut flour, and 1/2 tsp. salt--to break up clumps.
- Add 1 cup maple syrup,
1/2 cup melted coconut oil, 4 room-temperature eggs, and 1 tsp. vanilla extract.
I also combined an organic cinnamon extract and powder, finely ground coconut flakes and dark chocolate chips for added flavor; see what works for you!
- Pour into prepared pan and bake for 30-35 minutes. Allow to cool before cutting and store in an air-tight container.
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I am finding more and more that recipes made with natural sugars and gluten-free alternatives taste better,
and I feel better after eating them!
These are by far, the best brownies that I have had!
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