I recently sprained my ankle pretty badly while walking on a cobblestone sidewalk in St. Augustine that was missing a few bricks. My foot went into the hole, I heard a "pop" sound from my ankle and I was on the ground in seconds. My ankle was immediately swollen and I couldn't put any weight on it. This is the third time I've sprained this ankle but it had been 14 years since the last time. Although I was super bummed, I knew I had lots of natural tricks up my sleeve to speed the healing process.

I wanted to share a few things that I did that I believe allowed me to heal in record time - 100% naturally, of course!

We've all heard to ice a sprained ankle, well I'm here to tell you I actually used a lot more hot water than ice! The famous RICE protocol (Rest, Ice, Compression, Elevation) for sports injuries was coined by Dr. Gabe Merkin in a book he wrote in 1978 and has been the conventional treatment for sports injuries of all kinds ever since. However, in Chinese Medicine it is believed that athletic and traumatic type injuries cause something called blood stagnation at the site of the injury, and this stagnation has to be relieved in order to heal. Ice only contributes to further stagnation because it slows down and coagulates the blood. Also, if we look at it from a western perspective, inflammation is actually a good thing because it is what is causing healing to occur. We don't want to suppress inflammation too much, or we risk stunting the healing process. Dr. Merkin actually DOES NOT RECOMMEND ICE anymore. He explains here in this article from his website.

Here is my natural medicine sprained ankle protocol:

1.) I took oral Arnica Montana, 30c, immediately after the injury. I had some in my purse so I actually took it while I was still on the ground. Arnica is a great homeopathic remedy for trauma, bruising, swelling and pain. I continued to take this about once an hour for the first two days of the injury. I actually had very little bruising to my ankle the whole time, and I attribute this to the arnica.

2.) I used three different topical herbal and homeopathic preparations on my ankle. One was Good Life Botanicals Relief Salve which is a blend of full spectrum hemp oil, several essential oils that are good for pain and trauma as well as arnica. I carry this awesome product in my office and I've seen it work for many types of pain (both chronic and acute). I also applied straight arnica gel to the ankle (you can actually get this at Walgreens or CVS these days). The third topical I used was Zheng Gu Shui, which is a Chinese herbal linament that has been around for a very long time. It's traditionally used for martial arts injuries and actually can help to heal bones and tendons. It also has big-time blood stagnation relieving properties. On the recommendation from a colleague, in addition to applying it to my ankle I also added about a tsp of Zheng Gu Shui to hot water soaks (see below).

3.) I used hot and cold hydrotherapy to increase circulation. I alternated soaks of cool water and warm water on my ankle to increase circulation and retain flexibility (always ending in warm water). I also used epsom salts in the water.

4.) I used internal herbal medicine to relieve pain and remove blood stagnation. I used an herbal analgesic formula from Evergreen Herbs that drastically took my pain down (this isn't available online, but can be ordered from my office). I also took a formula called Bruise Mender which is a traditional formula that eases blood stagnation and also includes herbs that help to nourish and heal bones and tendons. It is great for both soft tissues injuries like sprains, as well as fractures. I will continue to take this formula for awhile after the injury.

5.) I got acupuncture and cupping! Acupuncture and cupping helps to relieve blood stagnation and increase circulation so that the inflammatory process can do what it needs to do.

6.) I used nutrition to help encourage tendon repair and collagen production, as well as encourage a healthy inflammatory response. Here's what I did:

• Collagen Peptides Powder, 1-2 Tbl per day in soup, water or any drink. Blends in hot or cold liquid. Collagen is the building block of soft tissues, including ligaments and tendons.
• Vitamin C, 1,000 mg per day. Vitamin C stimulates collagen production and also supports the immune system (the immune system controls the inflammatory response).
• Bromelain, a protein digesting enzymes from pineapple that helps encourage a healthy inflammatory response. Take between meals.
• Zinc, 30 mg, Also important for tissue repair and immune function. 
• Protein, I made sure I got about 90 grams of high quality protein per day while healing. An injury automatically increases the body's needs for high quality protein because protein is so important for tissue rebuilding. The collagen (see above) also helped me meet my protein goals.

7.) I used the Celluma Pro on the pain setting to help encourage tissue repair. The Celluma is an LED Light Therapy device that is FDA Approved for pain, anti-aging and acne.

8.) I rested for a good six days before going back to a limited schedule of patients. I kept my foot elevated and used crutches to stay off of it. I used a compression wrap and air-cast on it when I was moving around the house on my crutches, but would unwrap it at night while sleeping.

9.) I got a massage. I needed this not only for my ankle, but also for my hips, back and neck and shoulders after sitting for so long and also being on crutches.

10.) I kept the joint mobilized when I couldn't walk on it by drawing the ABCs with my big toe. This keeps the joint more flexible. When I could do more, I started strengthening and balance exercises for the ankle, foot and leg.

I've been pleased with how fast my sprain has healed, but you may still see me moving a little slower and wearing a brace for the next few weeks!

Neck pain is a very common occurrence in our modern society and it's one of the most common things I treat in my acupuncture practice. From sitting at a computer all day, driving in traffic and texting on our smartphones - it's no wonder many people have a "crick" in the neck! All of these modern activities induce something called a "forward head posture," which can in turn cause a lot of strain on your neck. Stress is also a very common contributing factor to neck pain and tension. Additionally, a motor vehicle accident is also an all too common cause of neck pain.


Common symptoms that can accompany neck pain and tension include:

• headaches 
• shoulder pain
• numbness, tinging and/or shooting pain into the arms and hands
• poor sleep due to pain

How to find natural relief from neck pain:

• Epsom salt baths are good for relieving tension, epsom salt contains magnesium which is a natural muscle relaxant.
• Avoid forward head posture. Make a conscious effort to not jut your head forward. There is a book of exercises from an Australian Physical Therapist called Treat Your Own Neck that provides exercises to correct this posture. I highly recommend this to all of my patients.
• Natural therapies like chiropractic and massage can provide a lot of relief for many people. Yoga is also a great method.
• Find ways to relax such as mediation, yoga, deep breathing or essential oils that provide relief from stress.

How acupuncture works for neck pain relief:

• Acupuncture helps to loosen tense muscles and releases trigger points. 
• Acupuncture stimulates blood-flow to the tight muscles. When muscles are tight (or injured, such as in a crash) they become ischemic, meaning blood isn't flowing there. This means that oxygen and nutrition are not getting to the muscle so that is can do it's job of contraction and relaxation. Restoring blood flow enhances function, range of motion and relieves pain.
• Acupuncture helps to release the body's own natural painkilling hormones and endorphins to not only reduce the neck pain, but also relieve stress which can be an underlying cause of neck pain.
• Most acupuncturists also use cupping, which is a form of bodywork that creates decompression of soft tissue. Cupping is amazing for relieving neck pain, and though is it similar to massage, I've seen patient's who haven't benefitted from massage find relief through cupping for their neck pain. Michael Phelps was the most recent celebrity to bring notoriety to cupping.

What about acupuncture for spinal stenosis, herniations, bone spurs, arthritis, etc?

I've seen great results for neck pain caused by these conditions. While acupuncture will not correct the underlying physical structure, I've seen acupuncture provide a lot of relief for sufferers with these conditions.

How many acupuncture treatments will it take for me to see relief?

It depends on how severe your pain is and how long the condition has been around. Many people will see relief from the first treatment, some will start seeing relief a little later around the third or fourth treatment. A course of about 6-12 treatments is recommended; this number will depend on your particular condition and response to treatment. Many patients will benefit from "tune-up" maintenance treatments about once every 4-6 weeks, after their initial course of treatment is complete.

Are there any side-effects from acupuncture for neck pain relief?

This is one of the biggest benefits to using acupuncture for neck pain relief - because side effects are mild and very rare. When you are weighing options like surgery or opioid pain medication, acupuncture has VERY few potential side effects by comparison. For a few, after a treatment they may feel slightly lightheaded. This is nothing that a little water and rest can't fix. A small bruise from acupuncture or marks from cupping are also a potential "side-effect." With acupuncture, more common side-effects are feeling calmer and less stressed, sleeping better and having more energy.

Does acupuncture hurt?

No. It really doesn't!

Our hormonal system isn't just about "that time of the month." Our hormonal health includes our thyroid, our pancreas and our adrenal glands (our body's stress barometers) as well as our estrogen, progesterone and testosterone. Hormonal health is very important for our wellbeing including our mood, our energy and our sleep. Here are a few tips for achieving hormonal balance:

• Make sure to get enough sleep, especially between the hours of 10 pm and 2 am. If you are asleep during these hours every night, you will be doing your adrenal glands a big favor. The adrenal glands are restored by good sleep especially during these hours. Make sure to make your bedroom cool and block out all sources of light, as any light in the room can inhibit melatonin production.
• Mind your liver! The liver is actually an extremely important organ for hormonal health, even though it isn't technically part of the endocrine system. Old, spent hormones are detoxed through the liver, and new hormones are conjugated and converted to their active forms. Poor liver function can lead to symptoms such as sluggish thyroid and low sex drive. To help the liver, limit alcohol and sugar intake, and eat veggies such as greens and beets. Also ask me about the 21 day purification program, which is a super boost for your liver health.
• Limit sources of stress. Stress impacts our hormones because we will start producing cortisol and adrenaline instead of the hormones we want like estrogen, progesterone, testosterone and thyroid hormone. Stress is always going to be present, so limiting unnecessary sources is essential. Start paying attention to how you feel doing certain activities. Do you get a sinking feeling in your stomach when you watch the news on TV? Does your heart race when you see drama on Facebook? Is there a certain friend you have who makes your hair stand on end? Life is too short to allow things into your life that are causing you stress. Consider a news and/or Facebook "fast" for 30 days and see how you feel. Also consider limiting exposure to "toxic" people in your life.
• Find restorative activities to replace stressful activities. Hormonal health is about living a balanced life. Gentle yoga classes, walking, reading inspiring books or picking up one of those adult coloring books are all good examples of restorative activities! Treatments such as massage and acupuncture are wonderful for relieving stress and thus balancing hormones.

Soup, not dip!

When I went to make broccoli soup today, I discovered that my broccoli was yellowed and dry. That usually never happens in our house (veggies going bad) but this time I just waited too long. I hate that! I still wanted some creamy, nutritious veggie soup, so I improvised with what I had on hand. I came up with this soup that capitalizes on the flavors of spring.






Spring Spinach & Artichoke Soup

1/2 onion, chopped
3 cloves of garlic, minced
generous "glug" of avocado oil (could use olive oil)
1 package frozen artichoke hearts
1/4 cup cashews, raw and in pieces
2-3 Tbl lemon juice
3 cups chicken broth
2 cups fresh spinach
salt and black pepper to taste

Heat oil on medium heat. Add onion and stir until translucent. Add garlic and cook for about a minute, taking care not to burn it. Add artichoke hearts and chicken broth. Bring to a simmer for 10-15 minutes or so. Turn off heat and add your cashews and spinach, let wilt in the hot broth. After 10 minutes or so (give the cashews time to soften), add to a blender and blend on high until very smooth (or use an immersion blender - I want one!). Add in lemon juice and salt and pepper to taste.

Enjoy this creamy, tangy and veggie packed soup!

Guys...sleep is SO important! I can't stress this enough. It is right up there (maybe even MORE important) with your food choices and exercise.

We all seem to be in an energy crisis these days. Everyone is exhausted and reaching for whatever can give us an energy boost...sugar, coffee, etc. and then at night many of us push through our needs to sleep.

I'm not immune to this, and sometimes I struggle to wind down at night, particularly on the nights I work late (I usually end up leaving the clinic around 8 pm or so three nights a week). I get home at 8:30 and I'm a little amped up and I end up wanting to watch TV or get on Facebook to wind down. It makes sense, these are mindless activities. They are also the WORST activities you can do to help you go to sleep. The blue light that is emitted from these devices stunts the production of melatonin and generally just wakes up your brain.

So, starting last week I made some changes in my nighttime routine, and it is going well so far. I thought I'd share the changes I'm implementing, along with some general tips to help you sleep like a baby!


General Sleep Tips:

• Acupuncture treatments for insomnia generally work best later in the afternoon or at night. If you are seeking acupuncture care for better sleep, make your appointments in the evening.
• Ask to have your cortisol levels checked. Cortisol has a normal daily rhythm (it is supposed to be high in the morning and low at night), and if your cortisol is too high or too low, it can cause sleep problems. I routinely check this for my patients. If yours is out of whack, we can use herbal medicine, acupuncture, lifestyle changes and specific nutrients to correct it.
• Analyze what is waking you up (or keeping you from falling asleep). How can you remedy the situation? Is it a snoring partner? Animals that snore or hog the bed? Uncomfortable pillow or bed? You have control over these situations! Your sleep is so important that you may need to kick the cat (or even your spouse, temporarily) out of the room. I know this sounds harsh, but your sleep is THAT important. Encourage your partner to seek treatment for snoring, as it can have a negative impact on their health. Invest in a better mattress and pillow. Make a comfy bed for fido somewhere else, if he is keeping you up.
• Make your room as dark as possible. Get blackout curtains. Remove all sources of electric light from your room.
• Make your room as cool as possible. This helps promote melatonin production. Shoot for 72 degrees or cooler (a lot of sleep experts recommend even colder, but I know a lot of people don't want their AC bill to be too high! You can also get a fan in your room if that helps.). Find the temperature that works for you to induce sleep.
• A bath or warm shower can help to drop your body temperature (the heat warms you up, and your internal thermostat helps to cool you down). Once the cooling starts, melatonin production increases! You can also soak away muscle tension from the day in a bath -- another bonus! Add epsom salts if you desire, for a great source of magnesium.
• Magnesium and B6 are nutrients that help to promote serotonin production, which is a brain neurotransmitter that helps you calm down and feel at peace. I recommend a broad spectrum B Complex, with some added B6. Magnesium helps to promote muscle relaxation as well as nervous system relaxation.
• Make sure to eat a balanced dinner with adequate protein, complex carbohydrates (about 1/2 cup...not much more) and healthy fats. This will help ensure your blood sugar stays stable throughout the night. If your blood sugar drops, it can trigger a stress response (which will wake you up). You can also experiment with eating a small protein snack before bed if you find that helps you sleep. Cherries and walnuts are a good combo that contain natural melatonin.
• Drink a relaxing tea at night, like chamomile. However, if you have issues with urination at night, you may want to have this early in the evening.
• Want more self-care tips? Here is an article (I was quoted in it!) on How to Get Rid of Insomnia.

The Lifestyle Tips I'm Implementing:

On nights that I work late, here is my plan to make sure I sufficiently wind down and go to sleep at a good time (10:30 or earlier!). A lot of my changes start before I even get home.

• I'm taking my magnesium supplement before I leave work, so that I will be nice and calm on my 20 minute drive home, and it will be in my system by the time I get home.
• I now have a stash of CDs to play in my car that are enjoyable and calming. Having CDs (instead of plugging my phone into my car stereo) give me easy access play this music. All week I've been listening to piano music on the way home from work, and it has been very nice.
• I'm keeping some essential oils in my car to apply on my ride home. Some of the best oils for promoting relaxation, stress relief and sleep are lavender, ylang ylang, vetiver, chamomile and valerian oil.
• I always make my bed in the morning, which is a new habit I've gotten into over the last few months. This helps make my bed inviting. I'm also working on keeping my bedside table tidy (which gets cluttered with nutrition books!). Having things neat and tidy helps me to calm down and feel like the day is complete.
• I've been putting my phone and computer away right as I get home. One short TV show with my partner is allowed, but NO computer time!
• I'm keeping a "to do tomorrow" notebook by my bed. Often I get online in the evening to answer patient emails, place a nutritional supplement order or do other things on my "to do" list. Keeping this little notebook will help to reduce mental activity about what I need to do in the morning, and will keep me from working late at night.
• I'm doing some gentle stretching before bed. My favorite yoga poses tend to be spinal twists, and I find them very relaxing. I'm going to end my day with a few of my favorite poses. Check out the 10 minute routine below for calming down before bed.
• I like to do yoga nidra meditation (guided meditation) on some evenings. Some of my favorites are from Marie Bailey and Kamini Desai. I haven't listened to any yet this week, but I plan to load them onto my little iPod Nano.

I hope these tips help you to make sleep your own top priority! Please let me know what helps you wind down at night.

"Good broth will resurrect the dead." -South American Proverb

Bone broth is superfood. When I was going to school for Chinese medicine, my Chinese professors gave us recipes for bone broth on the first day of class.

According to Chinese medicine, traditionally prepared bone broth nourishes something called kidney "jing," which is also called kidney essence. Kidney essence is best translated into modern terms as "genetic material." It is said to be passed on from our parents at birth. It is what determines our inherent constitution and general vitality. "Good genes" or "bad genes," if you will. Kidney essence is said to govern reproduction, growth and development across the lifecycle. It is considered very important for fertility (in both men and women) and a successful pregnancy. There are few things that can build-up kidney jing in the body. Mostly it's believed that jing is inherited from the parents and simply needs to be conserved. It is believed that over-work, drug-use, too much sexual activity and a junk-food rich diet will deplete kidney essence. Luckily, bone broth is a kidney essence tonic!

Bone broth has been a traditional dish in every culture throughout the world. A few years ago, a top Italian chef in New York, Marco Canora, became a bone broth lover. Lucky for us, because he has been on the forefront of popularizing this traditional dish in this country. He started selling bone broth by the cup on the streets of New York and soon found great demand for the magical potion.

I recommend bone broth to my patients all of the time for the numerous health benefits:

• Hair, skin and nail health - bone broth is very rich in collagen
• Healing leaky gut and providing digestive support
• Immune support
• Fertility support
• Overall wellness - bone broth is very rich is essential amino acids, minerals and collagen for joint health

This book is a nice little primer on bone broth. The author details the numerous health benefits, including the personal benefits he saw from consuming the broth on a regular basis. It goes over selecting bones of high quality and which ones to use. In addition--he is a top chef after all--he includes some interesting recipes to make with the broths and ingredients to infuse into the broths after you've made it.

Traditional Bone Broth Recipe from Marco Canora:

Golden Chicken Broth
3 pounds chicken feet
5 pounds chicken wings
7 pounds chicken backs and necks
3 large onions, peeled and roughly chopped
6 celery stalks, roughly chopped
2 large carrots, scrubbed and coarsely chopped
5 bay leaves
1 tablespoon black peppercorn
1 bunch flat leaf parsley
Fine sea salt

1.) Place all chicken parts into a large stock pot and cover with water by 3 to 4 inches. Bring to a boil over high heat. Skim off any foam about every 15 to 20 minutes.
2.) As soon as the liquid boils (this could take awhile), reduce the heat to low and pull the pot to one side so it is partially off the burner. Simmer for 1 hour 30 minutes, skimming once or twice.
3.) Add the onions, celery, carrots, bay leaves, peppercorns and parsley and push them down into the liquid. Continue to simmer 3 to 5 hours, checking once or twice to make sure the bones are still fully submerged.
4.) Use a skimmer to remove the solids. Strain the both through a fine-mesh strainer. Season with salt to taste.
5.) Transfer cooled broth to storage containers (leaving sediment on the bottom of the pot) and refrigerate overnight. Spoon off any solidified fat. Store the broth for up to 5 days in the refrigerator or freeze for up to 6 months.

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When I make bone broth, I've always added a couple of tablespoons of apple cider vinegar to the cool water with the bones. This is how I was first taught to make it, and the idea is the acidity of the vinegar helps to release minerals from the bones. I don't think this is entirely necessary, but it can't hurt to add it.

I think it's important to note the the packaged bone broth that has turned up on grocery store shelves in recent years (because of the popularity bone broth has garnered) is NOT traditional bone broth and doesn't have the same health benefits. The signs of a good broth is that it will gel when cooled, because of its high gelatin content. I've seen several online suppliers of bone broth who claim they make their broth traditionally, and these may be better sources if you can't or don't want to make it yourself. Bare Bones Broth is one of these companies. I haven't tried their broth myself yet, but I just might in the future!

This book offers great insight into creating positive and helpful habits and breaking negative or destructive habits. Perhaps it's the ultimate New Year's Resolution book - fitting I read it in January!

I found a lot of useful information in here, and some great practical tips. The author, Gretchen Rubin, is the author of a popular blog turned book called The Happiness Project (which I'd never heard of before). Apparently this book, Better Than Before, grew out of The Happiness Project.

The author asserts that by developing habits we can be happier and healthier. She states that most people want to form the "Essential Seven" habits for themselves. These might manifest differently for everyone, but they are:

1. ​Eat and drink healthfully.
2. Exercise regularly.
3. Save, spend and earn money wisely.
4. Rest, relax and enjoy life.
5. Accomplish more, stop procrastinating.
6. Simplify, clear, clean and organize.
7. Engage more deeply in relationships.

The book seems very well-researched and takes you through lots of different psychological and sociological theories into why people are able to make good habits and break bad ones. It also acknowledges that everyone is unique and has a different personality when it comes to forming behaviors. The author develops four different personas when it comes to habit formation - Obligers, Questioners, Upholders and Rebels - and gives practical tips and insights into each type.

Overall, I'd recommend this book to anyone who wants to become more mindful of their habits and how they impact their life!

The book was provided as a free review copy through Blogging for Books.