Acupuncture and Weight Loss III

Today's blog is the 3rd in the series Acupuncture and Weight Loss. If you've just started reading catch up by first taking a look at Acupuncture and Weight Loss to understand how Chinese Medicine works. Look over Acupuncture and Weight Loss II to get a grasp on eating smarter.

Today's focus is, What is the emotional component of your extra weight?

Acupuncture can help build new pathways in your body to maintain harmony. Its important to remember that acupuncture is subtle and it can be easy for your mind to override your new found health.

Sometimes weight troubles can be linked back to a personal experience. Or you might feel, even subconsciously that if you stay heavier that you're off the radar and people won't expect much from you.

Your "Chinese" emotions play a role in your weight loss goals.

Anger: bottling up anger or resentment causes the liver qi to stagnate. The longer this stagnation continues the more phlegm can build up in the body. Excess weight in Chinese Medicine is considered dampness or damp-phlegm. Its important to remember that each emotion is necessary, its the expression that counts. If you find yourself easily irritated try exercises to let your anger go. Here are three of my favorite.

>> The wood chopper: Stand with your feet slightly wider than hip distance with a soft knees. Clasp your hands together. Take a deep inhale through your nose and raise your clasped hands over your head. Exhale powerfully out through your mouth and "chop the wood" bringing your clasped hands through your legs. (Keeping a soft bend in your knees as you do this will protect your back) Do this yoga posture mindfully letting your breathe move you slowly. Try 5-10 reps and then slowly stand for a moment and notice how you feel.

>> Try yelling at the top of your lungs. No, not at someone. If you've had a stressful day take a minute when you're in your car and let out a good scream. (make sure no one is around you) Think about the last time you screamed out loud, it might not has been since childhood. Let it go.

>> Go for a skip or a gallop. Its hard to stay angry and skip at the same time. Not only that but movement increases the circulation which will keep liver qi stagnation at bay.

Fear: If fear is a part of your excess weight (fear of acceptance, rejection, not being good enough) this can tax your kidneys. The kidneys regulate the water passage ways in your body and control your low back and libido. If you hold onto fear you may also hold on to extra weight for a false sense of security. Acupuncture can help release these fears and boost your confidence.

>> Try positive affirmations like, "I love myself just the way I am." Say it as many times as you can through out the day.

Worry/Overthinking: If you're always concerned with what other people think of you or are an incessant worrier this can cause your spleen to work overtime and your body to produce dampness in the body which will in turn increase your sweet tooth and decrease your digestive function. Focus on getting healthy for you and only you.

>> A spleen diet is one full of simple foods that are not overly seasoned. Quinoa, barley, and rice help to nourish the digestive system and drain dampness out of the body. Look for full sweet flavored foods to combat your sweet tooth with foods like sweet potatoes and other yellow root vegetables and grains.

>> Remember the phrase, "clean house, clean mind." If your thoughts are on overdrive take a look around your living or work space. If its full of clutter take some time to clean it up and get rid of things that are broken or you are no longer using. Donate items that might be beneficial to others. You might just notice feeling lighter or cleaner in your body or mind after your environment goes through a cleaning transformation.

Ultimately you have to love yourself where you are at in this present moment. If you aren't happy with who you are right now losing weight won't change that. There will always be 5 more pounds to go or a firmer this or that. You don't love the people in your life less or more based on their weight or appearance. Use the same compassion for yourself as you would for those you love.

Sarah Zender LAc

Whole Health Acupuncture 50 Turner Ave Elk Grove Village IL 847.357.3929

www.wholehealthprograms.com

Acupuncture and Weight Loss II

This blog will piggyback on a previous blog post about weight loss and acupuncture.

When doing acupuncture for weight loss it is important to remember that this is a process. Your chance of lasting success depends on a slower transition. In this way your new habits will become second nature, rather than an overnight deprivation of everything you are used to. In Chinese Medicine we would call this bringing the body into harmony, rather than creating an imbalance in the opposite direction.

In this blog we will talk about food as medicine and your role in your health.

When I was at The Guangzhou University of Traditional Chinese Medicine their research of acupuncture for weight loss showed that for some people weight loss happened right away and for others first their body had to get healthier and then the weight loss happened. In a world full of processed and artificial foods and stress I would argue that the latter is more true for most Americans who want to achieve lasting weight loss results.

In the 8 branches of Chinese Medicine food is seen as the first medicine and every tool after this should be seen as a supplement. Please don't be fooled. Acupuncture can help you lose weight but if you are not willing to make changes in the lifestyle that allowed you to gain weight don't expect optimal results.

If you are using Splenda or any other artificial sweetener please stop now. This could be part of what is keeping your weight on. First off, did you know splenda was a pesticide before it was a no cal sweetener? Or how about that it turns to formaldehyde when its heated to your body temperature? You can get more information on splenda and sugar substitutes here. When you use artificial foods your body doesn't feel satisfied and this will cause you to overeat and contribute to more sugar cravings. Also, splenda is toxic to your body and when your body doesn't know how to process something, especially something toxic it stores it in your body's fat. The more toxic foods you eat the more your body will hold onto fat so it has somewhere to store all that junk.

Ditch the Splenda and try Stevia, Agave nectar, honey, or natural cane sugar instead. These alternatives are natural and are super sweet so you'll use less and feel more satisfied. Trader Joe's or Whole Foods will have any of these. More and more regular grocery stores are carrying them now too.

The best way to stop eating junk food is to stop buying it! When you do have a craving for something sweet or salty go out and buy a one portion size of whatever it is that you have a hankering for. Don't be swayed by the buy one get one free cartons of ice cream. Its not a deal when you think of how much money you'll ultimately spend in trying to loose the weight you gained from the ice cream. An occasional treat should be just that, a treat. So when you indulge ENJOY it. Savor every bite so that you're satisfied instead of wanting more and under no circumstances feel bad about it.

Fat free and low fat is as big an enemy as Splenda for the same reasons mentioned above. You might not be aware that your body needs fat in order to lose weight. If you deprive your body of fats, especially healthy fats it will hold on to whatever fat it has even harder. Avocados, coconuts, olive oil, and fish are all great sources of healthy fats.

Find a balance between eating for energy and eating for enjoyment. You can have both but you might have to re-frame what kinds of foods you enjoy. For example, if every time you eat ice cream you have diarrhea maybe that's not bringing much enjoyment to your life. Again we refer back to all of this as a process. You might not enjoy so called "healthy" foods at first as you get all that toxic crap out of your system. The beginning of this transition might be a challenge and that's ok. Find enjoyment even in this part of the process. If this feels like punishment it will never be something you stick to.

I do google searches for recipes each week. Sometimes I look for ideas to try something I've never eaten before (i love all sorts of ethnic dishes), other times its because the picture looks yummy. One thing that all the recipes I look for that have in common is that they do not contain dairy or fake foods like splenda and they are full of veggies and yes, meat but in moderation. (if you think you don't like veggies start first with veggies you do like and go from there, over time this will change) I only shop for what I need for each of my recipes and whatever is cooked for dinner is the next day's lunch. What I've found is that the food I make at home tastes more delicious than eating out and I actually spend way less on food and throw away less rotten food that was lost in the fridge. Its completely taken away the question "what's for dinner" that usually comes up when I'm starving and don't feel like cooking. And cooking something at home that you have all the ingredients for is just as fast as pulling through a drive-thru window.

And yes, its ok to still eat out every once in a while. Its ok to indulge. When I really want a hot fudge sundae I eat it. The difference now is that I don't want one every day or even every week acupuncture and herbs really helped me get over that hump. In fact now I am more in tune to what my body needs. I'll crave real food more then I will the sweet stuff. I don't count calories or mark off how many times I've exercised this week. I eat foods I enjoy eating that taste good and are good for me and I move my body in ways I enjoy doing rather then worrying about sweating enough at the gym.

Sarah Zender LAc

Whole Health Acupuncture 50 Turner Ave Elk Grove Village IL 847.357.3929

www.wholehealthprograms.com

New Years Resolutions II

In light of being held accountable I'd like to follow up with a previous blog New Years Resolutions. My kick off to the New Year was 7 yoga classes in 7 days. I was a little nervous about completeing it as it was going through New Years Eve week and I had family coming into town. I'm happy to report that I did indeed complete 7 yoga classes in 7 days as well as teaching my regular Monday yoga class. I'm even happier to report that I am feeling really great. :)

The second part of my New Year's Resolution was to make it to the gym 2 times a week and a yoga class in addition to the yoga classes I teach and my hectic work schedule. I've made it to the gym once so far this week.

I'm always amazed at how packed the gym is in the first month following the New Year's. What happens to that "resolution" as the year unfolds? As most people's New Year's resolutions involve physical goals I like to share a stat from Dr. Oz I recently caught on his show.

"Your endurance level at 67 years old is the same at 17." Dr. Oz.

What's more is I found this stat in Essential Lifestyle "According to Dr. Moira Fordyce, a geriatrician at Stanford University School of Medicine, longevity is based 30% upon our genetics and 70% on lifestyle choices." Let me rephrase so this can settle in How well you take care of yourself is more important than your genetic make up. You are in control of the grace with which you age.

So what can you do that is realistic to the life you manage?

Moderation is key.

As much as you can prepare your own meals. In the long run this is easier on your budget, tastes better and is better for you. Stay away from boxed meals, eat foods that are alive! At the end of a long day it might seem like take out is quicker and easier however cooking a healthy meal at home might even be quicker then waiting in a drive through line or the delivery man. The biggest key here is planning. Crock pots are a great tool in the winter months to have dinner waiting for you. Spending one day to prep your meals for the week is also helpful. Find what works for you. Let eating out become your exception rather than the rule.

Take a vitamin and mineral supplement. See Do You Know What Are In Your Vitamins blog to find the best brand. Usana Essentials is the best supplement I've ever taken. Think of this as investing in your health and what you will save in perscription co payments later.

Stay active. This doesn't mean you have to spend hours and hours at the gym everyday. Participating in a moderate exercise program can lower your risk for many common diseases and help you recover faster when you do get sick. Individuals who maintain an active lifestyle can also benefit from stronger bones, reduced joint and muscle pain, improved mobility and balance, lower risk of falls and serious injuries and slower loss of muscle mass. Instead of thinking of exercise as something you have to do get involved in an activity you enjoy. If you are a gym junkie take up a group program. Your community will keep you motivated as the new years resolution begins to wan.

Here's to our healthiest year yet!

Sarah Zender LAc LMT

Whole Health Acupuncture 50 Turner Ave Elk Grove Village IL 847.357.3929

http://www.wholehealthprograms.com/

Acupuncture for Weight Loss

Acupuncture for Weight Loss:

The function of the spleen and stomach system in Chinese Medical theory is to transform and transport the food that we eat. The spleen specifically can become imbalanced from dampness either from the environment (rain, snow) or the foods that we eat (dairy products, greasy foods etc). Dampness is a pathogen that weighs the body down literally through extra weight and energetically through fatigue. Chinese Medicine sees excess weight as an imbalance in the body. Think about it, if your body is overweight you have a higher chance of developing high cholesterol, high blood pressure, diabetes, cancer and so on. From this point of view the goal of acupuncture is not necessarily weight loss, it is harmony. When the body is in balance it knows how to process the foods that are consumed properly so that instead of storing food that is not needed it is eliminated. According to research from the Guangzhou University of Chinese Medicine acupuncture is particularly useful for weight loss especially when the weight is carried around the abdomen and organs in middle aged people. Commonly people who are overweight have other imbalances such as hypertension, fatty liver, high cholesterol, menstrual or menopausal problems, stomach inflammation, constipation, or depression. Often times these other issues that may or may not seem related are actually the root cause of the weight gain. As we look at the body as a complete system the goal is to harmonize all organ systems so that the body can function most optimally. In this way the body naturally lets go of the excess weight it does not need and the effects of treatment positively impact the entire body. It is important to remember that balance is a process and being committed and consistent are key to lasting success. Weight gain does not happen over night and it is not reasonable to expect it to be lost over night either.

What you can do:

Eat breakfast and make it your largest meal of the day. The energy of the large intestine, spleen and stomach are most active in the morning. When you eat breakfast you stoke the fire of your metabolism so that your body has energy to get through the day.

Limit your intake of dairy and sweets. Dairy and empty sweet foods contribute to dampness and phlegm in the body. When the spleen is out of balance it will crave empty sweets like candy and ice cream (sweet and damp and just about the worst thing for your spleen). Yellow foods like grains and squash as well as full sweet foods such as sweet potatoes nourish the spleen.

Don’t eat after 8:00pm. Your stomach should be finished with digestion when you go to sleep at night. In this way your body can use this time of rest to repair and rejuvenate instead of multitasking. Also, your stomach will be empty in the morning and ready for breakfast, making it easier to wake up.

Move your body everyday. For many people exercise is a dirty word, so change your language! Move your body a little bit every day in whatever way gives you joy. Talk a walk or a yoga class, dance while you’re cooking dinner, skip from your parking spot to the entrance of the grocery store, hula hoop. The more you move your body the more your body will want to move.

Testimony:


"Just to let you know, I had acupuncture for six weeks for knee pain and low thyroid and noticed when I stepped on the scale I had lost 5 pounds without even trying or realizing it! That was an awesome benefit especially since I watch what I eat and workout 3 times a week and go to yoga 2 times a week and can never seem to tip the scale in my favor. I see acupuncture helping so many people. Thank you for the work you are doing to help people live a healthier life."

Joyce Hodnett