Anti-Inflammatory Diet

Dr. Weil’s Anti-Inflammatory Diet

anti inflammatory diet diet tips the wellness diet

Courtesy of Dr. Weil on Healthy Aging, Your Online Guide to the Anti-Inflammatory Diet. It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.) The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is the Anti-Inflammatory Diet an eating plan to stay on for a limited period of time. Rather, it is way of selecting and preparing anti-inflammatory foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this natural anti-inflammatory diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients. You can also adapt your existing recipes according to these anti-inflammatory diet principles:

General Diet Tips:

  • Aim for variety.
  • Include as much fresh food as possible.
  • Minimize your consumption of processed foods and fast food.
  • Eat an abundance of fruits and vegetables.

Caloric Intake

  • Most adults need to consume between 2,000 and 3,000 calories a day.
  • Women and smaller and less active people need fewer calories.
  • Men and bigger and more active people need more calories.
  • If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.
  • The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
  • Try to include carbohydrates, fat, and protein at each meal.

Carbohydrates

  • On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day.
  • Adult men should consume between 240 to 300 grams of carbohydrates a day.
  • The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load.
  • Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
  • Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.
  • Eat more beans, winter squashes, and sweet potatoes.
  • Cook pasta al dente and eat it in moderation.
  • Avoid products made with high fructose corn syrup.

Fat

  • On a 2,000-calorie-a-day diet, 600 calories can come from fat – that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
  • Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
  • Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
  • Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
  • Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
  • For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).

Protein

  • On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease.
  • Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt.
  • Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.

Fiber

  • Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
  • Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving.

Phytonutrients

  • To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms.
  • Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
  • Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
  • Eat cruciferous (cabbage-family) vegetables regularly.
  • Include soy foods in your diet.
  • Drink tea instead of coffee, especially good quality white, green or oolong tea.
  • If you drink alcohol, use red wine preferentially.
  • Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).
Vitamins and Minerals The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail:
  • Vitamin C, 200 milligrams a day.
  • Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols).
  • Selenium, 200 micrograms of an organic (yeast-bound) form.
  • Mixed carotenoids, 10,000-15,000 IU daily.
  • The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement that also provides at least 400 micrograms of folic acid and 2,000 IU of vitamin D. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.
  • Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.

Other Dietary Supplements

  • If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
  • Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
  • If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.
  • Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
  • If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.

Water

  • Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
  • Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.
Copied from: http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet  
 

Testimonial for Gail Daugherty

I have only excellent things to say about Gail Daugherty. I referred several patients to her and they were all very pleased with the results. I felt that any patient referred to Gail would benefit from her expertise and often showed functional improvements which would enhance my therapy as well. She showed a tremendous knowledge of acupuncture and pain management. With the overwhelmingly positive feedback from my patients, I had several treatments myself and was very impressed with the outcome. – Donna S., Senior Clinical Physical Therapist

NYJ Chris Ivory uses acupuncture

Initially skeptical, but not anymore…

Chris Ivory uses acupuncture to help him carry workload

FLORHAM PARK, N.J. –- Chris Ivory is on pace to shatter his career high in carries, and the running back’s physical running style can take its toll. That is one reason why the New York Jets‘ workhorse has taken to acupuncture as part of his weekly rehab regimen. Twice a week, the bruising 6-foot 222-pound back has needles stuck into him in an effort to help him feel fresh, pain free and recover. “If you know a little bit about it, it does (seem like something that works),” Ivory said when asked about if the treatment works. “It is something that gets deeper in the muscle than your normal deep-tissue massage. So far that has worked for me.” The Mayo Clinic describes acupuncture as a treatment that “involves the insertion of extremely thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture is most commonly used to treat pain… many Western practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. Some believe that this stimulation boosts your body’s natural painkillers and increases blood flow.” Ivory first started using acupuncture when he joined the Jets in 2013. He says he usually undergoes the treatment on Monday and Friday each week. The Jets want to do all they can to keep their bruiser fresh. Ivory has already carried the ball 156 times for 643 yards and six touchdowns through eight games. Last season, Ivory had a career-high 198 carries for 821 yards and six touchdowns in 16 games. Ivory exploded for 166 and 146 yards against the Dolphins and Redskins, respectively, in Weeks 4 and 6 (the Jets had a bye in Week 5). But in the Jets’ following three games, Ivory gained a total of 84 yards and two touchdowns. He rebounded with 99 yards against Buffalo last Thursday, but the Jets are cautious about wearing their bell cow out. “You go into a game with a specific number,” head coach Todd Bowles said of Ivory’s carries. “But if he’s rolling and he’s having a good day and you like what he’s doing, you keep feeding him. Obviously, if we got to throw the ball more, his carries will drop a little bit.” Ivory is averaging 19.5 carries per game. While he averages 4.1 yards per carry this season, he averaged just 1.1 yards per carry in the Jets’ two games against Oakland and Jacksonville prior to his 99-yard game against Buffalo. “I feel good,” Ivory said. “Just have to continue to stay doing the things that have been helping me and just continue my rehab program and see how far it takes me.” That program has consisted of cold tub, hot tub, maintenance exercises and treatments, acupuncture, massage and daily hydration. Ivory said he tried dry needling treatment before giving acupuncture a try. “I tried dry needling before and that didn’t work so well with me,” Ivory said. “It just depends on the person and technique. (Dry needling) is more like targeting one area, and the needs in that muscle versus acupuncture. “It is very similar but acupuncture I guess they hit a few different main muscle trigger points in the body. Let’s say one main muscle, they follow all the muscles that follow that main muscle and everything around it, which brings in new blood within the area.” Even the muscular Ivory admits to feeling the pain of the needles being poked into him. “It is painful,” Ivory said. “But after a while, well for me, I’ve gotten a little, I don’t want to say used to the pain but I am able to deal with the pain better than I was before.” Cornerback Darrelle Revis says he also uses acupuncture as a treatment. “It is fine,” Revis said of acupuncture. “It has its upside and downside to it. But that’s something I use in the offseason.” Ivory admits he was initially skeptical of acupuncture when he first tried it, but not anymore. “Like I said, it has helped me so far,” he said. To see the original article follow this link: http://espn.go.com/blog/new-york-jets/post/_/id/56294/chris-ivory-uses-acupuncture-to-help-him-carry-workload

Compete at Your Best – Gail Daugherty

Find Your Magic

By Gail Daugherty, Lac, MAcOM, MBA

Screen Shot 2015-07-29 at 10.53.20 AMThere is something magical that happens when you perform at your best. It feels powerful and effortless. Exceptional athletes can tap into that magic every time they compete. What is their secret?

Baseball Hall of Famer, Yogi Berra, is credited with saying, “90 percent of the game is half mental.” Olympic gold medalist, Shannon Miller agrees that she couldn’t have gotten where she did on physical ability alone. She said, “What separates the gold medalist from the silver medalist is simply the mental game.” You must have a strategy to prepare yourself physically and mentally so you can perform at the peak of your potential.

Create a pre-race strategy. Pre-race jitters can be controlled or even eliminated if you plan. Almost all competitive athletes have pre-race rituals. Michael Jordan always had to wear his North Carolina shorts under his uniform. Serena Williams needs to bounce the tennis ball five times before her first serve and twice before her second serve. Going through the motions of your ritual will calm jitters and help focus your mind.

Preparing prior to race day will calm your nerves. Know where you are going, where you’re going to park and how to get there. Review the venue on a map to get a feel for the terrain. Google Maps can give you a street and aerial view to minimize surprises.

Spend some quality time several days prior to your competition inspecting your gear and planning your meals leading up to your competition. This will give you plenty of time to shop and repair anything that needs attention.

Pack your bag a day or two prior to the race. It can increase stress and use of mental and physical energy to run around the morning of a race putting things together. Get a good night’s sleep and wake up early on race day. Take your time and leave early for your event.

Prepare physically. First, determine how serious you want to be with your competition. If you have several demands on your schedule, you may not be able to train 4-5 hours per day to be your absolute best. Make peace with being the best you can be given your current circumstance.

Second, design a training plan. Even if you have been a competitive athlete all your life, it’s important to work with a qualified coach to create a training plan. It’s easy to be overzealous and train too hard or peak too soon. Review the plan with your coach every 5-6 weeks to make adjustments and stay on target.

Third, take care of injuries. Common and normal aren’t the same thing. Knee and back pain are common among runners, but those pains are not normal. Waking up stiff and sore may be common, but again it is not normal. Take care of your pain now. Don’t end up like the person that started having knee pain 20 years ago and now can’t walk without of limp. If you take care of pain now, it won’t be there later.

Find your focus. Pre-race excitement and feeling like you’re ready to take on the world is expected, but not pre-race nervousness. Take time to address anxious and nervous feelings prior to race day. It isn’t often that we are taught how to control our thoughts or our nerves. You need to train that “muscle” too.

One method for improved focus is to go for a walk or to lie down comfortably and in your mind go on a walk. Think about your feet. As you walk feel the different textures under your feet. Maybe you walk on some grass and can feel the cool blades hitting your feet. You may walk along the water and feel the sand between your toes and cool water wash over your feet. Focusing on one idea allows your mind to slow down and sort through all the commotion in your head. You will find solutions to problems even when you’re not thinking about them.

Another method is to run through the race, moment by moment, in your brain and time yourself. Maybe you focus on your swim-to-bike transition or the first mile of your run. NCAA Swim Coach of the Year, John Mattos, had his swimmers use stop watches to time themselves for each event. He had them practice their race in their mind every day. It is no surprise that several swimmers touched the wall in an actual competition in the exact time they had practiced in their mind.

There is also an app called iPerformance Psychology. It was developed by Dr. Steve Portenga, the sport and performance psychologist for the USA Track and Field Team and has been used by Olympic athletes. The app offers mental training in seven different skills.

If you are still struggling with quieting your mind. Many acupuncturists have techniques that can increase the alpha waves in your brain. Alpha waves are the brain waves that allow for focus, inspiration, and clarity. Beta waves are also introduced which are the brain waves that increase a state of alertness and heightened mental activity. It’s painless and incredibly relaxing.

Competing at your best takes preparedness, consistent focus and consistent action. Training your mind and your body can help you find the magic.

Orthopedic Surgeon’s praise for Gail Daugherty Acupuncture

Gail Daugherty saw several of my patients directly after surgical management. As the medication wore off, the patients would often experience pain. Gail’s technique soothed them and left them with less discomfort and the patients were more relaxed. I feel the acupuncture treatments were beneficial and would help many. -Charles Frank, MD

Veterans in Los Angeles area and their family members

If you happen to know someone who is a veteran or a family member of one, near or in LA metro, please forward Aydin’s information to them. He is a wonderful healer, incredibly intelligent and kind, and can help with physical and emotional pain.
photo
Aydin Bengisu, L.Ac. Acupuncture and Herbal Medicine, MMVBS Associates
p:818-348-9973 | a:21201 Victory Blvd, #135, Canoga Park, CA 91303

How Does Acupuncture Work? – Outdoor Competitor

Screen Shot 2015-07-29 at 10.42.58 AMWhy Does Acupuncture Work?

by Gail Daugherty

Acupuncture is over 3,000 years old, but still remains a mystery to many people even though it is one of the fastest growing alternative therapies in the United States.

More and more celebrities are receiving acupuncture and it is now used by the military to help with pain management and post-traumatic stress disorder.

Acupuncture can be an excellent option for people that have exhausted conventional therapies and people that want to avoid the risky side effects. Patients are continually amazed that they can feel a reduction in their back pain with two needles in their wrist. Other patients are elated that their shoulder pain is gone and they have increased range of motion when micro-firm needles are placed into their ankle.

Acupuncture continues to help thousands of people every day. However people still want to know: Does it work? How does it work? Does it hurt?

Acupuncture works. That may sound simple, but what doesn’t work doesn’t last. Can you name one thing that doesn’t work that is still around ten years later? How about one that is still around 100 years later? How about 1,000 years later? Surgery is not always successful and sometimes pills don’t make you feel better, but that doesn’t mean that we should never get surgery or never take a pill. Surgery and medicine work most of the time. Acupuncture is no different. The number of people that it helps far outnumbers the handful that do not notice the benefits.

George Hawkins states, “I became interested in trying acupuncture on a problem that doctors had given up on after trying exercise, drugs, a vaccination and surgery. I had an ache in my biceps 24 hours a day, 7 days a week. I couldn’t get comfortable. It interrupted my sleep pattern and was very irritating. After just one visit, I had my first relaxed sleep in 4 years (and) at least 80% of the aching had gone.”

Pauline Holmes wrote in a testimonial, “Sixteen months ago I tore a ligament under my left foot and developed a lot of heel pain. My doctor prescribed rest, painkillers and tablets for the inflammation. Nothing worked. I was referred to a specialist who gave me cortisone injections and a MRI scan. The injections did not help and the scan did not show anything serious. After 9 months the specialist said he could not help me and suggested insoles in my shoes. I tried them and it gave me pain in my back. By the third session – I was so relaxed, like I had never been before, no pain – wonderful feeling. Acupuncture has taken me on the road to recovery whereas the specialist had been unable to cure me.”

How does Acupuncture work? Scientists are beginning to identify various physiological mechanisms at work. Evidence substantiates that the insertion of the needles into designated acupuncture points speeds up the electromagnetic signals within the body. This translates into an increase of the flow of endorphins and other pain-relieving chemicals, as well as immune system cells which aid in healing. Acupuncture affects the brain and central nervous system bringing healing to injured tissue. Blood tests before and after an acupuncture treatment repeatedly show an increase in white blood cell activity, increase in secretions of endorphins, release of anti- inflammatories and an increase in neurotransmitters.

Acupuncture raises overall levels of antibodies and balances hormones. It has also been shown to increase specific hormones: prostaglandins, white blood counts, gamma globulins, opsonins, and overall anti-body levels. This is why acupuncture can treat disorders relating to immune deficiencies and allergies and can help balance hormones.

Acupuncture stimulates the secretions of endorphins in the body (specifically Enkephalins). Endorphins are our body’s natural pain killers. They are 1000 times stronger than morphine. It is naturally occurring in your body and immediately reduces pain.

Acupuncture can increase certain neurotransmitter levels, including serotonin and noradrenaline. Serotonin is the neurotransmitter that antidepressants try to elevate in the blood stream. Noradrenaline allows our bodies to recover from stress and activity. This is why acupuncture is so successful with reducing depression, relieving stress and balancing mood disorders and also why people feel so energized after a treatment.

Acupuncture does not hurt. Acupuncture needles are as thin as a hair on your head. They are sterile, single-use and stainless steel. Most acupuncture clinics will offer to end a treatment at no charge if you feel the needles hurt or if you don’t like the treatment. Side effects are reduced pain, feeling more rested and improved quality of life. If the fear of needles is keeping you from living a pain free life, it’s time to give this ancient medicine at try.

(214) 383-1010 Info@PainFreeDallas.com painfreedallas.com

Gail Daugherty graduated from the Academy of Oriental Medicine at Austin (AOMA) and taught at Santa Barbara College of Oriental Medicine. She specialized in pain relief, injury recovery, and allergy elimination. She is a licensed Acupuncturist and the

Healing Herbs – Gail Daugherty – Outdoor Competitor

Herbs for Autumn   You probably didn’t realize that your breakfast may help lower blood sugar levels, your lunch reduce inflammation and your dinner help destroy cancer cells. Every generation around the world has used food and herbs to improve health and treat disease. The power of herbs to heal are documented throughout history. Screen Shot 2015-07-29 at 10.16.37 AMYour mother may have taught you to drink ginger ale when you have an upset stomach or a glass of warm milk when you have trouble sleeping. Ginger’s ability to aid in calming an upset stomach has been documented for over two thousand years. You can schedule an appointment with a Chinese Herbologist and they will be able to design and create a formula for your condition or combine formulas to help with several different condition. It is estimated that over 25% of today’s pharmaceutical drugs come from herbs, including:
  • Aspirin – from the bark of willow trees
  • Morphine – from the seeds of poppy flowers
  • Quinine – from the bark of the cinchona tree (which treats malaria)
  • Penicillin –from molds on grain
Aspirin comes from the herb willow bark. You can take willow bark and place it in a cup of hot water and you will have the same benefit as taking aspirin without the side effects. Over-the-counter aspirin is made by extracting the active ingredient in willow bark, salicylic acid, and making a synthetic copy and concentrating it into a pill, tablet, liquid or capsule. Concentrating it makes it more potent and faster acting which is why it has more side effects. Herbs sometimes get in the news when they have a negative effect on someone. If you Google “prescription drugs kill how many”, you will get a list of hundreds of articles mentioning that prescription drugs kill more than 100,000 people per year or kill more than die in traffic accidents. If you Google “Chinese herbs kill how many”, you will get study after study of how Chinese herbs are killing cancer cells and tumors. “Studies show that many different herbs and spices offer health benefits,” says David Heber, MD, PhD, professor of medicine, and director of the UCLA Center for Human Nutrition. Most of the evidence exists for cinnamon, chili peppers, turmeric, garlic, oregano, basil, Heber tells WebMD.
Cinnamon
Cinnamon is warming and can help to increase circulation, lower LDL, and lower blood sugar. You can add ¼ to ½ teaspoon to oatmeal or applesauce. It has shown some benefit to people with Type II diabetes.
Chili Peppers
A recent study in Cell Metabolism showed that consuming capsaicin, the ingredient in chili peppers that makes they hot and spicy, lowered blood pressure in lab animals. Sprinkle on foods and reduce amount or eliminate if you notice any stomach upset or burning pain.
Turmeric
The active ingredient in turmeric is curcumin. Curcumin has a strong anti-inflammatory effect. It is so powerful that a study found that it marched the effectiveness of some anti-inflammatory drugs. (Altern Med Rev. 2009 Jun;14(2):141-53.)
Garlic
Garlic is antimicrobial and may fight cancer. Garlic destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for CancerResearch. “Studies suggest that one or two cloves weekly provide cancer-protective benefits. Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops,” says Collins.
Oregano
Oregano is shown to benefit the immune system. It is a very hot herb and the oil can leave blisters on the skin. It can be consumed internally and should be taken in capsule form. According to one of the researchers involved in a MRSA study: “We have done a few preliminary tests and have found that the essential oil from the oregano kills MRSA at a dilution 1 to 1,000. The tests show that the oil kills MRSA both as a liquid and as a vapor and its antimicrobial activity is not diminished by heating in boiling water.”
Basil
Basil is a member of the mint family and has been shown to have some antimicrobial effects. It is also high in Vitamin K, which helps with blood clotting. Just 2 tablespoons of chopped basil provides 27% of the recommended amount. Ask your doctor about using basil if you are on a blood thinner or have a bleeding disorder.
Peppermint Peppermint is cooling and can help soothe an upset stomach and irritable bowel syndrome. Try drinking peppermint tea or adding fresh leaves to your water.
Ginger
Ginger is warming and can reduce inflammation, along with turmeric. Add to stir-fry or put a few slices in hot water and sip.
 
Autumn’s Golden Milk: Turmeric and Ginger Tea with Coconut Milk 1 1-inch knob fresh turmeric 1 ½-inch knob fresh ginger 2 teaspoon ghee (clarified butter available in the refrigerator section) 1 cup full-fat coconut milk 1 cup coconut water 1 tablespoon manuka honey (local honey can be substituted) Instructions: Peel turmeric and ginger and grate them and add to mortar. Add ghee and grind into find paste with pestle. Pour coconut milk and coconut water into a saucepan. Spoon in paste made from turmeric, ginger and ghee. Turn up heat to medium-high and warm ingredients until it just starts to bubble. Turn off, cover and remove from heat. Let sit for about three minutes. Strain. Stir in honey. Serve warm.

Run Faster and Increase Energy

Run Faster and Increase Energy

Waking up tired and feeling tired all day, cloudy thinking, slow recovery from exercise, weight gain, low sex drive and depression may have a solution. A late night leading to trouble waking up is very different than always feeling like you don’t have enough energy. Feeling tired in the afternoon because you had a large lunch is different than always feeling exhausted.

Sleepiness or feeling tired should be relieved after a good sleep. You may have something else going on if sleep doesn’t make you feel better. It is sometimes referred to as adrenal fatigue. What is adrenal fatigue and how can you recover from it?

You have two adrenal glands. One gland sits on top of each kidney. They have steroid-producing cells and work with the sympathetic nervous system. They are involved in many functions within your body including: glycogen and fat metabolism, production of sex hormones, blood pressure regulation, electrolyte balance, production of epinephrine and norepinephrine, and many other regulatory functions.

Adrenal fatigue is common among athletes, parents, and people in the workplace. Stress, diet, lifestyle, toxins, and frustrations keep our adrenal glands producing epinephrine. Epinephrine is our “flight or flight” hormone. It’s the hormone that gives you a burst of energy when you just avoid an accident or when you’re feeling excitement on the starting line..

The release of epinephrine is designed to be a quick release to escape danger or to attack an animal to feed your family. Once you escape the danger or attempt a kill your body goes into a parasympathetic state or “rest and recovery”. Ideally this hormone should only be in your system for minutes.

The problem with today’s lifestyle is that we are repeatedly put in fight or flight mode and our adrenal gland is constantly pumping out adrenaline which leads to exhausting the gland. Drinking caffeine releases a burst of adrenaline, but some people have beat up their adrenals so much that caffeine no longer gives them a kick. Some people have such adrenal fatigue they can drink caffeine and then go right to sleep.

Recovering from adrenal fatigue takes many months. Since we are always drawing on our adrenals it’s like trying to fill a bucket with a hole. Once the adrenals recover they will be able to keep up with regular demands, but without a change in lifestyle continued supplementation is often required.

How much and how long you’ve been running on reserves will determine how long it will take to recover. A successful adrenal recovery plan requires committing to at least 12-24 months of supplementation. You’ve been draining that bucket for many years and it won’t fill up overnight.

There’s a tremendous amount of information online about how to recover from adrenal fatigue. Don’t try to diagnose and treat yourself. Taking the wrong supplements or too high of dose will cause more strain on your system.

When you are ready to commit to recovering and clearing your cloudy head and have more energy, please seek a professional that will follow you through the process. Pain Free Acupuncture Clinic at Cooper Fitness and Spa in Craig Ranch offers complimentary consultations and a wide range of solutions to helping you heal.