Breathe In Acupuncture

Spring Recipe: Blistered Snap Peas with Mint

Sugar snap peas are a classic spring vegetable sure to be popping up all over farmer’s markets in your area.  Paired with fragrant spearmint, a touch of chilli flakes and then blistered in a high heat oven these snap peas are an insanely fresh side dish.  Snap peas are high in vitamins C, K and A as well as fiber, iron and folate.Stock up next time you’re at the farmer’s market, ‘cause you’ll definitely end up munching on them raw too.

Ingredients

1-2 tablespoons cold pressed organic coconut oil

1 lb sugar snap peas, strings trimmed

about 1/4 cup spearmint leaves (or regular mint leaves) chopped

sea salt

red pepper flakes

Method

Preheat oven to 500.  Place a large, oven proof skillet over high heat for about a minute.  Add coconut oil and swirl to coat pan.  Add snap peas, toss to coat well and then transfer to oven.  Cook for about 2 minutes, then carefully toss snap peas a few times and return to oven for 2-3 minutes longer, until peas are crisp tender and blistered.  Remove from oven and season with sea salt and red pepper flakes.  Transfer to a serving bowl and scatter mint on top.  Serves 4.

Adapted from Food and Wine Magazine.

Smart Cancer Preventing Tips

I spent today at the Four Seasons Chicago attending Fab Fest 2012, a fundraising event focused on prevention and early diagnosis of breast and ovarian cancer.  The day was all about health, fitness, inspiration and fun!  In addition to the wonderful wellness-inspired events of Fab Fest I want to add my own tips for reducing your cancer risk.  My list goes beyond the typical cancer prevention tips (get 30 minutes of exercise a day, eat 6 servings of fruits and vegetables, maintain a healthy body weight, drink alcohol in moderation…) and covers environmental risks that aren’t as well known.  Here they are:

1. Wear less deodorant.  Deodorant, especially antiperspirant, contains aluminum, a neurotoxin that accumulates in the body and has been linked to breast cancer and Alzheimer’s.  If you’re not going to be sweating, skip it.  Also play around with different natural deodorants to find the right one for you so you can alternate with your regular deodorant.  Which is worse, potential body odor or cancer?

2. Quit buying canned foods.  The BPA from the lining of the can is carcinogenic and can leach into the food.  Just buy dried beans and boxed soups, stocks and tomatoes.

3. Don’t microwave frozen dinners if they come in plastic containers (even if microwave safe).  Just scoop the frozen food onto a non-plastic plate and heat according to directions.  Better yet?  Use the microwave less often or not at all.

4. Get rid of non-stick cookware.  That magic layer that deters food from sticking is really just a layer of cancer-causing chemicals.  When these chemicals are heated they are very likely to leach into your food.  Use stainless steel or cast iron and coat with a little butter, coconut or olive oil.

5. Opt out of frequent dry cleaning.  And when you do dry clean, promptly remove plastic wrap before leaving the cleaners to air out the chemical cleaning agents rather than bring them into your home.  Many clothing articles allow for hand washing or gentle cycle machine washing.

6. Don’t char meat.  Frequently eating charred meat has been linked to increased cancer risk (see HERE).  However, using rosemary in marinades lessens this effect (see HERE).

7. Vigilantly check cosmetic ingredient lists.  Lotion, serum, face wash, shaving cream, foundation, lipstick, bronzer and other cosmetic products usually contain chemical ingredients to lengthen the shelf life, enhance texture and create an appealing fragrance.  The problem is, these chemicals get absorbed into the body through the skin and can alter hormonal activity, potentially leading to breast or ovarian cancers.  Purchase only all-natural products from trusted natural retailers like Spirit Beauty Lounge.

8. Green your cleaning products.  You spray and wipe them all over your living and breathing space.  Don’t create a toxic household.  Use baking soda, white vinegar and lemons as good substitutions and buy only brands with safe ingredient lists.  I like Mrs. Meyer’s, Method and J.R. Watkins.

9. Eat mostly organic, hormone free and antibiotic free.  Self explanatory.  Just make it a priority.

HEAL FOR A STEAL

I have an amazing Exhale promo to announce!  For the entire month of April all 60 minute acupuncture therapies are 25% off!! 

This deal also includes the acu-organ detox, acu-massage and cupping therapies.  Just book a 60 minute session now through April 30th to save.  It’s the perfect time of year to re-energize and give your body some healing.

Exhale Spa Chicago ~ 945 North State Street ~ Chicago, IL 60610 ~ 312.753.6500

Website

Super Foods Disguised as Dessert?

YES!  It’s easy to elevate your regular after-dinner indulgence into a nutritious, healing dessert.  Here are a few ideas:

CHIA PUDDING- add 1/4 cup chia seeds and 1 cup almond milk to small bowl with a fitted lid.  Mix in cinnamon, agave (or maple syrup or stevia) and vanilla extract.  Cover tightly with lid and shake vigorously until well combined.  Place covered bowl in refrigerator for a few hours.  Top with shaved coconut, slivered almonds, dark chocolate chips or even fresh blueberries.

FROZEN BANANA SOFT SERVE- slice 1 banana and freeze 4 hours to overnight.  Puree frozen banana slices in food processor until it reaches the consistency of frozen yogurt (about 3 minutes).  Spoon into bowl and top with melted almond or peanut butter, shaved dark chocolate or crushed peanuts.

RICOTTA ICE CREAM- mix 1/4 cup organic ricotta cheese with honey or stevia and a drop of vanilla or almond extract.  Freeze 4 hours to overnight.

POMEGRANATE POPSICLE- fill popsicle molds with pure, organic pomegranate juice (or pure, organic tart cherry juice).  Freeze and enjoy the sweet, tart summer treat.

GREEK YOGURT WITH HONEY- instead of going out for ice cream (or worse- frozen yogurt) try an organic Greek yogurt with honey.  Simple and satisfying.

RAW ORGANIC CHOCOLATE BAR- try just one serving of a Righteously Raw Caramel bar.  Small, decadent, packed with antioxidants and low in sugar!  Expensive but made with extremely high quality, ethically sourced ingredients.  I’m always up for supporting conscientious companies!

MAPLE TAHINI PUDDING- mix a few tablespoons of organic, unsalted tahini such as Once Again brand with pure maple syrup and a sprinkle of Himalayan salt.  This one might be my favorite…

Cheapskate Meals

Although I do love exotic, gourmet superfoods, eating healthy delicious meals does not need to be expensive.  Below are some ideas for fresh flavorful meals that won’t even dent your pay check.

Mayo-free tuna salad: mix a packet (not can) of tuna with sliced olives, capers, lemon juice, sriracha and cracked pepper. Spoon mixture into small, ovenproof sauté pan and top with chunks of manchego cheese. Broil for a few minutes until cheese melts.  Transfer to plate or serve on top of bed of greens.

Poached eggs dinner: perfectly poach 2 eggs in a pot of gently boiling water with 1 tablespoon of white vinegar. Remove with slotted spoon and place over roasted broccoli.  Top with sea salt, cracked pepper and a pinch of cayenne. Serve with a toasted whole grain garlic crostini.

Salad topped with tempeh (which is high in fiber and protein and costs less than $3 for whole pack!): marinate thinly sliced tempeh in apple cider vinegar, maple syrup, olive oil, sea salt and pepper. Cook on grill pan for about 6 minutes per side and then lay atop a big bowl of salad of your choice (I like spinach, dried apple rings, sunflower seeds and avocado).

Hummus sandwich: top toasted grainy bread with hummus, grated carrot and avocado. Finish with a drizzle of sriracha and a handful of cilantro.

Elevated frozen meal: Transfer contents of a good quality frozen entree, such as Amy’s brand, into a microwave safe non-plastic bowl and cook according to box directions. When finished cooking, spoon onto plate of baby greens and top with fresh herbs or additional steamed veggies.

Spiced chickpeas: prep dried chickpeas (so cheap and so filling!) a day in advance by soaking in pot of water. Drain, rinse and cook.  Once cooked through, drain and allow to dry fully. Toss with olive oil, cumin, nutritional yeast, sea salt and granulated garlic.  Roast at 425 until crisp.  Serve on top of purple kale sautéed with garlic and rosemary.

Cooking at home is the key to cheap eating.  Planning meals in advance is essential so you never end up frazzled, starving and without groceries.  Remember, try to use less meat, buy what you need from grocery store bulk bins, use lots of dried beans and legumes and ALWAYS save and use leftovers which are often better the next day.

$20/20 Express Acupuncture

Now through the end of February Exhale Spa is offering 20 minutes of acupuncture with me for only $20!  This express therapy is perfect for first-timers who want to experience a (delicious) taste of acupuncture and hear about the benefits as they pertain to your unique case.  Relax on the heated massage table as a few needles are gently inserted in different acupuncture points throughout the body (maybe even receive some ear beads to take home) and then enjoy a quick scalp and shoulder massage and/or essential oil therapy.  After your session is over, lounge in the eucalyptus steam room or test out one of Exhale’s yoga or Core Fusion classes.  If you are under the impression that acupuncture is painful I encourage you to come see for yourself that quite the opposite is true!

Exhale Chicago

945 North State Street
Chicago, IL  60610
Phone: 312 753 6500

www.exhalespa.com

Call to book your $20/20 acu-express therapy with me today!  Offer ends February 29, 2012.

Vegan January

I decided to ditch all animal products for the entire month of January, and focus my diet more on fresh fruit, vegetables, legumes, nuts and seeds.  According to MD, Daphne Miller’s phenomenal book The Jungle Effect, people living in areas where the traditional diet includes occasional several-day-long meat and dairy fasts experience a dramatically low incidence of heart disease. 

After six days of a vegan diet I’ve noticed the following:

1. I am no longer grazing at night

2. I am not consuming hormones or antibiotics typically fed to industrial farm animals to increase growth and prevent sickness (mostly all grocery and restaurant meats and cheeses have been given hormones and antibiotics unless otherwise stated)

3. I’m eating tons more fiber

4. I’m ingesting zero cholesterol- which is excellent since I have a family history of high cholesterol

5. One healthy decision truly does lead to successive healthy choices throughout the day

Now I definitely need to mention that it is quite easy to become a “bad vegan”.  Filling up on loads of vegan crackers, chips, processed soy and sugary snacks is by no means worthy of high praise.  With such strong dietary restrictions in place it’s important to be creative and utilize a variety of healthy food items (especially protein-rich).  Below is a sample of some of the meals I’ve been eating that are wholesome, filling and very satisfying.  I’m not missing the meat or cheese one bit.

Read More

Scientific Evidence Acupuncture Relieves Stress

If you’ve been on my table for an acupuncture session (or received acupuncture elsewhere) you know how blissed out you feel afterwards.  It’s similar to how you would feel after a great yoga class and revitalizing nap. 

Scientific evidence of this phenomenon has been found in a new Georgetown University study.  The study reveals that an actual reduction in neuropeptide Y, a peptide secreted by our sympathetic nervous system during stressful situations, occurs after receiving acupuncture on the acupoint Stomach 36.  The study analyzed the levels of neuropeptide Y (NPY) in rats exposed to stress who then received acupuncture versus rats exposed to stress who did not receive acupuncture.  The results showed that those who received acupuncture had reduced levels of NPY (almost similar to the control group).  Further, the rats who successfully displayed a decrease in NPY after the acupuncture were then exposed to continued stress for four days without additional acupuncture and their NPY levels remained low.  This means that not only does acupuncture effectively reduce stress but it also stabilizes NPY levels in the blood, serving as a preventative measure.

This particular study was done on one acupoint.  Imagine the calming effect a cohesive and individualized treatment can have…

To read more on the study click here.

Carrot Cardamom Ginger Soup

Since the cold, dreary weather calls for heavy soup eating I’m going to share a deliciously aromatic coconut carrot and ginger soup recipe that, when paired with a hearty chunk of whole grain bread, makes the perfect winter dinner.

Carrot Cardamom Ginger Soup

Serves 8

1  1/4 tsp raw organic honey*

1 can light coconut milk (I like Trader Joe’s the best)

3  1/2 c hot water

Juice of 1/2 organic lemon

2 green cardamom pods (if you don’t have, Whole Foods lets you buy in bulk)

1/2 medium white onion, roughly chopped

2 cloves garlic, chopped

1 3inch piece of ginger, peeled and grated using a microplane grater

2 oz unsalted grass fed butter (I like Kerrygold)

1  2/3lb organic carrots, peeled and sliced

Sea salt

Red pepper flakes

Pumpkin seeds (optional)

*Always buy raw, organic honey (even better if made in USA) so as to avoid using ultra-filtered varieties which lack pollen and are therefore very low quality with few nutrients.

1. Combine liquids (honey, coconut milk, water, lemon juice) in a large bowl and set aside.

2. Combine cardamom, onion, garlic, ginger and butter in a large pot and place over low heat. Sweat until everything is soft and translucent.

3. Add carrots and turn heat to high. Cook 2-3 minutes, stirring, and then add liquids.

4. Bring to a boil, then reduce heat to a simmer. Partially cover with a lid and cook until carrots are soft, about 30 minutes. Remove cardamom pods.  Add salt to taste.

5. Puree soup in small batches in blender or food processor until smooth. Add red pepper flakes and pumpkin seeds (if using) and enjoy!

Moxa Season

It’s definitely getting cold in Chicago!  In Chinese medicine, it is the kidneys which require extra warmth and tonification during the cold months to provide the body with solid, sustained energy and enhanced immunity.  The kidneys are viewed as the furnace which sparks the metabolic processes of the body. 

An ancient Chinese heat therapy known as moxibustion (or moxa) is used by practitioners today to warm the body and supplement deficiencies.  Moxa, which is actually the herb mugwort, is burned like an incense over an acumoxa point or an affected area of the body.  It’s functions include:

~ warming the meridians and building immunity

~ moving qi, invigorating blood and stopping pain

~ promoting the healing of wounds

~ warming the uterus and regulating the menstrual cycle

~ relaxing muscles and tendons

~ tonifying weakness in the body due to chronic disease, post-surgery, postpartum, etc.

~ turning breech babies during the third trimester of pregnancy

There are various ways in which moxa can be performed depending on the condition being treated.  In general, the patient experiences a relaxing and pleasurable heating sensation that penetrates deeply into the channels of the body.  The earthy and pungent smell of the moxa quickly fills the room and may linger lightly on the skin.  I recommend you give it a try- it’s a winter must.