Top 10 Tips for Going Toxic-Free

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Here are 10 easy ways you and your family can remove toxins from your day-to-day life and improve long-term health:

  1. Take your shoes off at the door. From all the places you walk in a day, your shoes can pick up all kinds of dust including lead and pesticides. If you leave your shoes at the door, that dust won’t get on everything else. It’s a super easy change and makes a huge difference right away. Invest in some cute slippers!
  2. Stop eating lunch at your desk. And wash your hands every time before you eat, that includes for the kids, too. This way, you won’t accidentally get anything that may be on your hands such as flame retardants and other harmful chemicals into your body when you eat. 
  3. Store leftovers and pack your lunch in glass or stainless steel containers. Glass containers can go straight from the fridge to the microwave (win!), and all of these containers are easy to clean and don’t contain any plastic additives (like BPA) that have been linked to changing hormone levels. 
  4. While you’re at it, check your water bottle. Instead of buying bottled water or refiling a plastic bottle, consider getting a glass or stainless steel reusable bottle. They’re pretty, and better for both you and the planet. 
  5. Rethink what makes a food choice healthier; it’s not just about how processed it is or how much sugar or fat it contains. The way it’s packaged matters too. Prioritize your organic produce choices by looking for these 3 types of items, go for frozen or boxed options over canned, and try shopping for staples in the bulk section. 
  6. Ditch non-stick pans. Whether you are baking something special or just making dinner, there are a bunch of options that are still easy release without the nasty PFAS chemicals that are often added to give pans a non-stick coating. 
  7. Clean your house more often (whatever that means for you) and more effectively with our 6 tips for healthier cleaning. No matter how often you are cleaning, each cleaning session should probably at least include a quick wipe down with a wet microfiber cloth (it’s like magic and works on everything from book shelves, to kitchen counters, to windows) and a pass of the vacuum cleaner. 
  8. Did you know that using traditional cleaning products on a regular basis can be just as bad for your health as smoking a pack of cigarettes a day? So, if you are going to try to clean more often, you might want to check out some of our recommended healthier cleaning supplies and laundry detergents or DIY cleaning hacks. 
  9. When you are getting ready in the morning, make one swap to your look that will have a lasting impact. Whether that’s choosing a new, non-toxic makeup item, switching up your sunscreen, or trying a new deodorant, even just one little change can have a pretty big impact on your long-term health. 
  10. Consider upgrading your old couch to one that’s more in style, comfier, and definitely doesn’t have flame retardants. Why? Because if you got your couch before 2013, chances are pretty much 100% that it contains added flame-retardants so that it could meet the regulations at the time. But, since then, regulations have changed and we’ve learned a lot about flame-retardants and now know they don’t break down and can cause health problems like cancer, infertility, compromised immune system, especially in kids. It’s a big purchase, but one that will truly impact everyone in your home.

Because Health is a non-profit environmental health initiative, bringing you everything you need to know about how the places where we live, work, and play impact our health. Karen is the editor-in-chief for Because Health content and the Director of the Collaborative on Health and the Environment. (Learn more about Because Health).

Understanding High Blood Pressure: A Holistic Approach

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Hypertension, also known as  high blood pressure, is an important health concern for men and women of all ages, including during pregnancy. It is important to understand the mechanics and the contributors of high blood pressure, not only to help manage it if you have it, but to prevent it if you don’t. High blood pressure is currently defined as 130 systolic (the “top” number) over 80 diastolic (the “bottom” number).

High blood pressure can be a serious health issue. If left untreated, it can have potentially life threatening consequences like heart attack or stroke. Acupuncture and herbs, as well as stress reduction techniques, can be very effective at lowering blood pressure, but they are best utilized after your primary care doctor has assessed the severity of your condition and your individual risk factors. Western and Eastern methods can, and do, work well together in the treatment of hypertension. They work especially well when your providers have great communication which allows them to coordinate care and individualize a safe and appropriate course of treatment, specifically for you.

Getting a diagnosis of high blood pressure is NOT a death sentence! Think of it more as a wake up call, giving you a full mandate to put your health, happiness, and well-being in the front of the line of life’s list of priorities. After all, you are a very special and important person, right? Your well-being is paramount.

What causes high blood pressure from an Holistic Mind-Body perspective?

From a purely mechanical standpoint, blood pressure is determined by the tubes the blood flows through, your blood vessels, the health of your heart, the pump, and the makeup of the blood itself. Blood flows through your blood vessels, guided by complex chemical and physical feedback mechanisms. The pressure with which blood flows through the vessels is affected by the volume of blood and the flexibility or rigidity of the vessels.

Blood volume is driven by how well your kidneys are managing fluid volume. If kidney function is low, they are able to remove less fluid from the body, thus the volume of blood is higher than the vascular system is designed to handle and the blood pressure goes up.

Blood vessels rigidity or elasticity is directly related to stress, both emotional and physical, leading to higher levels of tension in the arteries than the vascular system is designed to handle. Stress can be in the form of high levels of responsibility coupled with low levels of control at work or at home, leading to persistent anger, frustration, worry, or fear, which produce stress hormones that constrict and tense the muscles and blood vessels. Another type of stress can be produced by eating a diet high in saturated fats that lead to plaque build up on the inner walls of your arteries creating a mechanical rigidity and stress. Further aggravators are being overweight or under exercised.

Understanding the causes of your particular high blood pressure is important. Addressing your high blood pressure physically and emotionally is even more important.

What does high blood pressure imply “emotionally”?

As a Holistic Doctor of Acupuncture, I am concerned with both your physical and emotional health. They are so profoundly interconnected, especially in stress driven conditions like hypertension, that it really pays to take a closer look. So let’s take a look at what high blood pressure could mean emotionally by breaking down the language used to describe it.

Blood is a fundamental life substance, right? It delivers nourishment, removes waste, and fights unwanted invaders in every part of ourselves.

Now let’s look at high pressure. What does this evoke? Tension, hardening, stress, tightness, intensity, pushing, an urgent situation?

So putting these together, we have the most essential aspect of ourselves under high pressure – under more pressure than it can safely bear. This is the emotional underlay of the physical condition of high blood pressure. Objectively, this simply means that something, or many things in one’s life, are creating more pressure than is safe or useful for you to do well. Left unaddressed, the symptoms may increase in severity until they cannot be ignored. Addressing all the causes of high blood pressure are both respectful to your health, and can save your life.

Potential Contributors to High Blood Pressure:

  • Emotional Stress
  • Dietary Stress
  • Lack of exercise or stress relieving activities
  • Fluid retention or poor kidney function

Emotional Stress

Emotional stress often arises in areas of our life where we have the greatest responsibility with the least amount of control over outcomes and we feel obligated to stay in the situation even if it clearly isn’t working for us. Take a kind look your life objectively, as if you were looking over the life details of a friend. Make a list of those areas in your life. Even if you may not be able to change them radically right away, there may be some incremental shifts you can start right now that can reduce the stress of them. If they feel insurmountable, this could be a good indicator to bring in some professional help to re-shape your life in a way that supports your happiness and health.

Dietary Stress

For most people, lots of fresh vegetables, high quality meat or other protein sources, moderate fruit, grains, dairy and healthy fats are the best diet. The key is to eat well and deeply enjoy your food. Food is a pleasure, it’s family, it’s social, culture, and community, as well as nourishment. It’s vital to eat well and allow yourself the enjoyment of food. This relaxed state of eating allows better digestion and less stress.

Exercise

Movement or exercise is a basic component of health. Imagine of you never took your dog for a walk. They would probably go crazy, then drive you crazy, then become sick and sad. I hate to break it to you, but you are more like your dog than you know! Any kind of movement, even simple walking, improves all of your physical and mental functions. Blood flows, digestion moves, oxygen comes in, relaxing brain chemicals get released, making everything work better and more easily. If walking isn’t your thing, try swimming, biking, stretching, rolling around on the floor, you get the idea. Not only will you feel better in every way, you can also lower your blood pressure.

Kidney Function

Most people know from past testing or exams if they have kidney disease or low function, but some do not. It’s always a good idea to have a yearly physical and check up with your doctor. This helps develop a baseline and helps catch things quickly if they go out of normal range.

Applying a Holistic Approach in the Treatment of High Blood Pressure

Here are some ways we can treat high blood pressure holistically:

  • Stress reduction via breathing, counseling, meditation, exercise
  • Dietary shifts to whole, unprocessed foods low in sodium and eliminating saturated fats
  • Medications  
  • Herbal Medicines
  • Acupuncture

Medications vs. Herbal Medicine and Acupuncture

Western medicine, herbs, lifestyle and acupuncture can all work together to lower blood pressure. We want to help you optimize diet, exercise, stress control, and all lifestyle factors that could contribute to your diagnosis.

Once you have spoken with your primary care doctor, see if it is appropriate for you to incorporate acupuncture and herbs with Giulietta into your treatment plan for high blood pressure.

ADDITIONAL LEARNING

Using Acupuncture and Breathwork to Lower Blood Pressure

One of the most effective acupuncture points for lowering blood pressure is Kidney 1. It is in the very center of the underside of both feet. Using guided imagery breathwork to activate this point can dramatically lower blood pressure. Let’s try it!

Lie down in a comfortable spot. Picture your the bottom of your feet in your mind’s eye. Now imagine that there’s a big lovely mouth on the sole of each foot. Give it a great big smile if you like. (It’s ok to laugh, this is silly!)

Now imagine that you are only breathing from these two big mouths, one on the bottom of each foot. Your feet may start to feel very large and tingly at this point. That’s good.

With each inhale, all the air comes in from the bottom of your feet, up through your body and then with each exhale, all the air drains back out, down through your feet.

Imagine each breath washing over you and sending out any heat, tension or frustration down and out through the bottoms of your feet. Each inhale feels cool and refreshing, releasing any tension anywhere in the body.

Take as long as you like with this exercise. It’s a great mid-afternoon or end of the day reset.

Recipes to Help You Love Your Liver This Holiday Season

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It’s the time of year when many of us indulge in extra sugar and alcohol, which can overburden our livers; the body’s largest internal organ that is responsible for many important functions including detoxification and healthy metabolism. Instead of sharing ideas on how to limit or substitute sugar and alcohol, let’s focus on foods you can add to your diet to help support liver function so your body can better detoxify all the “extras” of the holiday season and give you a head start to your new year’s detox plans.

Cruciferous vegetables are the category of food I want to share with you today. In addition to being anti-cancer and anti-inflammatory superstars, cruciferous vegetables are also excellent at supporting the liver’s detoxification process. They are incredibly rich in fiber, folic acid, phytonutrients like glucosinolates, and vitamins A, C, and K. Cruciferous vegetables include:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Daikon radish
  • Horseradish
  • Kale
  • Kohlrabi
  • Mustard greens
  • Radish
  • Rutabaga
  • Turnip

These are also foods that are in season now and readily available at the farmers market! So give your liver (and your taste buds) some love by enjoying the recipes below – I’ve made all of them so can attest to their yumminess! These recipes easily make up large amounts so you can cook once and eat several times throughout the week and some are excellent side dishes to add to your holiday meals.

Roasted Parmesan Broccoli

Smoky Cauliflower Hummus

I also like to just roast the cauliflower to eat as a side dish instead of turning it into hummus.

Kale and Brussels Sprout Salad

Sauteed Red Cabbage with Onions & Apples

Bon Apetit!

Angela Ross, Certified Nutrition Consultant

Healthy Habits For a Busy Month

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September is an action month – no matter if you have school aged children or not. September always has an air of back to school, back to work, back to business. As schedules get busy it can be easy to slip into unhealthy patterns; that’s why it’s useful to establish some key routines that help keep you on track with healthy habits so you can have the energy and good health you need to get it all done. Here are 3 simple, healthy habits. Which ones can you implement so that you continue to feel your best, even as life gets busy?

  • Drink Water – Are you drinking enough water? A good rule of thumb is to drink half your body weight in water ounces per day. For example, if you are 150 pounds aim to drink 75 ounces of water per day. Have a hard time reaching your water goal? Carry a water bottle with you and schedule reminders in your phone to drink some water every 60-90 minutes. Keeping well hydrated has so many benefits including flushing out toxins, boosting immunity, improving bowel movements, and providing an energy boost.
  • Carry Healthy Snacks – To avoid the 3pm slump and junk food grab, carry healthy snacks instead. You can keep them in your purse / bag or make a healthy snack drawer at your desk or office fridge. Some ideas:
    • Raw or dry roasted nuts
    • Nut butter with apple or pear slices
    • Hummus with veggie sticks (ie: peppers, cucumbers, snap peas, jicama, carrots)
    • Jerky (healthy brands: Epic, Tanka, Chomps, Nick’s Sticks)
    • Healthy snack bars (Larabar, Kit’s Organic, RXBars)
    • Hardboiled egg (make a dozen for the week)
    • Smoothie (make at home and bring with you in a thermos)
    • Kale Chips
    • Seaweed snack (Sea Snax brand is great)
    • Homemade muffin (see yummy recipe)
    • Or maybe you don’t need a snack at all! Perhaps you need some water, fresh air, deep breaths, a walk around the block, or a 5 minute stretch session. When that afternoon slump happens ask yourself, “How am I feeling, and what do I need?” The answer may surprise you!
  • Bedtime routine – Do you wake feeling refreshed? If not, check in on your sleep habits and see where you can make changes.
    • Aim for lights out between 10:00-10:30pm to allow for optimal restorative sleep
    • Turn off all screens 30-60 minutes before lights out
    • Experiment with a relaxing routine before lights out. Choose one or two: a cup of chamomile tea, epsom salt bath, stretches, deep breathing/meditation, journaling, or reading a book/magazine.
    • Use blackout curtains, an eye mask, and/or earplugs to assist with restful sleep

Which of the healthy habits above can you implement? Share with on our Facebook page. We’d love to hear from you!

(Read more about Angela Ross, CNC and her nutritional coaching practice HERE.)

Staying Healthy During Cold and Flu Season

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Late fall through early spring is traditionally cold and flu season. To stay as healthy as possible and to keep those around you healthy, consider these tips:

  1. Wash your hands – Your hands touch all kinds of shared surfaces through the day and a quick stop to wash your hands with warm water and a little soap can really make a difference. How do you get your kids to wash well? Teach them to wash while they sing the Happy Birthday song twice, or about 20 seconds. Alcohol based hand sanitizer is better than nothing, but, the pressure from the water on your hands does a better job.
  2. Wash your surfaces – Keep things clean around the house to avoid picking up infections from others.
  3. Avoid others who are sick – Do your best to avoid friends, family and coworkers who are sick. We can do our part to help each other by staying home from work and keeping kids home from school when they are sick. The general rule is stay home 24 hours past the last fever before heading back to work or school.
  4. Cover your mouth with your elbow when you cough
  5. Keep your hands away from your face – Especially your nose, eyes, and mouth which are easy germ entry points.
  6. If you get sick, take care of yourself! – It’s true. Let yourself sleep the amount that you need. Drink lots of fluids. Eat nutritious food. Don’t smoke. All these things are important for prevention and treatment of illness.
  7. Is it more than a cold or flu? – The flu virus can be very serious. Sometimes the flu can even set you up for a more serious infection like pneumonia. If you are ill for more than 5 days, short of breath, unable to keep fluids down, or are suffering from dehydration, severe pain, or are unable to take care of yourself, please contact our office so that we can help you to get the care that you need.
WholeFamilyMD, Blog, Healthy Meals

How to Have Healthy Meals Even When You’re Busy

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Let’s be honest, eating healthy takes a little more time and effort, but no one wants to spend hours on end shopping, prepping, and cooking every week. So what can you do? Two of the best ways to avoid being a slave to your kitchen are:

  • Batch cooking
  • Stocking your pantry with healthy, real foods

Read more