Hormonal Balance in Perimenopause & Menopause
Nutrition, Lifestyle, and Chinese Medicine Perspectives

During perimenopause and menopause, the body undergoes a natural transition marked by fluctuating and declining levels of estrogen, progesterone, and testosterone. These hormones play essential roles in regulating temperature control, mood, sleep, metabolism, bone density, muscle mass, brain function, and cardiovascular health. As levels change, the nervous system and stress response become more sensitive, blood sugar regulation can be less stable, and inflammation may increase.
Progesterone often declines first, which can reduce the body’s ability to buffer stress and support restful sleep. Estrogen fluctuations affect temperature regulation, brain chemistry, and tissue hydration, while its decline influences bone health, skin elasticity, and cholesterol metabolism. Testosterone, though present in smaller amounts, supports energy, motivation, muscle strength, and cognitive clarity; its gradual decline can contribute to fatigue and reduced physical resilience.

Common Signs and Symptoms May Include:

• Hot flashes and night sweats
• Sleep disturbances or insomnia
• Mood changes, irritability, or anxiety
• Brain fog or changes in memory and focus
• Fatigue and reduced stamina
• Weight changes, especially around the midsection
• Changes in skin elasticity and joint comfort
• Lower stress tolerance
• Changes in libido

Because these hormones are deeply interconnected with blood sugar balance, gut health, liver function, and the stress response, supportive nutrition, lifestyle habits, and traditional systems such as Chinese medicine can play an important role in easing this transition and promoting overall balance.

Foods That Support Estrogen & Progesterone Balance

1Good Fats (Hormone Building Blocks)
Hormones are made from fats and cholesterol. These support both estrogen and progesterone.

• Cold Pressed Organic Olive oil
• Flaxseed & flaxseed oil
• Sesame seeds & sesame oil
• Avocados
• Lima beans
• Carob

Why they help:

• Support hormone synthesis
• Reduce inflammation
• Improve estrogen receptor signaling

Seeds & Nuts 
Rich in zinc, magnesium, selenium, and healthy fats, which are especially important for progesterone.

• Brazil nuts
• Almonds
• Cashews
• Peanuts
• Pumpkin seeds
• Sunflower seeds
• Walnuts
• Sesame seeds
• Flax seeds

Why they help:

• Zinc & magnesium support progesterone production
• Lignans (especially flax & sesame) gently balance estrogen

Legumes (Phytoestrogens + Blood Sugar Stability)
Excellent for estrogen modulation and stable progesterone levels.

• Peas
• Chickpeas
• Soybeans
• Kidney beans
• Black beans
• Mung beans
• Adzuki beans
• Pinto beans
• Black-eyed peas
• Lentils

Why they help:

• Contain phytoestrogens (gentle estrogen support)
• Fiber helps clear excess estrogen
• Protein supports hormone stability

Vegetables 
Cruciferous & Hormone-Clearing Vegetables
These help the body process estrogen properly, preventing dominance.

• Cabbage
• Broccoli
• Cauliflower
• Brussels sprouts

Other Hormone-Supportive Vegetables

• Sprouts
• Spinach
• Onion
• Garlic
• Zucchini
• Sweet potatoes
• Yams
• Beets
• Turnips
• Fennel
• Pumpkin
• Butternut squash
• Honeynut squash

Why they help:

• Support liver detoxification of hormones
• Fiber improves gut–hormone balance
• Root vegetables support progesterone by stabilizing blood sugar

Fruits 

• Strawberries
• Blueberries
• Cranberries
• Banana 
• Mango
• Papaya
• Orange
• Grapefruit
• Lemon
• Lime

Why they help:

• Antioxidants protect hormone receptors
• Vitamin C supports adrenal health (important for progesterone)
• Fiber aids estrogen elimination

​
Testosterone Support 
Testosterone supports energy, muscle and bone strength, motivation, cognitive clarity, and libido. Support focuses on nutrients that protect production and receptor sensitivity.
Foods That Support Testosterone

• Oysters and shellfish
• Grass-fed beef and lamb
• Eggs (especially yolks)
• Fatty fish (salmon, sardines, mackerel)
• Pumpkin seeds
• Nuts and seeds
• Olive oil and avocados
• Legumes (lentils, beans)
• Organ meats

Lifestyle Support

• Strength and resistance training (2–3×/week)
• Adequate caloric intake
• Consistent sleep
• Stress reduction (high cortisol suppresses testosterone)

Blood Sugar Balance: Central to Hormone Health
Stable blood sugar is foundational for hormonal balance. When blood sugar rises and falls rapidly, the body releases insulin and cortisol, which can intensify hot flashes, anxiety, fatigue, mood swings, and sleep disturbances. Frequent blood sugar spikes can also interfere with progesterone balance and increase inflammation. Limit added sugars and highly refined carbohydrates

Gut & Liver Support
Hormones such as estrogen are processed by the liver and then eliminated through the digestive tract. When liver detoxification pathways or gut health are compromised, estrogen can be reabsorbed into circulation, contributing to bloating, breast tenderness, headaches, and hot flashes.

• Eat fiber-rich vegetables to aid hormone elimination
• Include bitter foods and herbs that stimulate liver function
• Support healthy digestion for regular elimination

A well-functioning gut–liver connection helps prevent estrogen recirculation, supports detoxification pathways, and promotes overall hormonal balance.

Lifestyle Habits That Encourage Hormonal Balance
Movement

• Strength training (bone density, testosterone, insulin sensitivity)
• Walking, cycling, swimming
• Gentle stretching and mobility work

Sleep

• Consistent sleep/wake times
• Dark, cool bedroom
• Reduced evening stimulation

Stress Regulation

• Deep breathing
• Yoga, meditation, tai chi, qi gong
• Time in nature
• Emotional expression and social connection

Traditional Chinese Medicine (TCM) Perspective
TCM views menopause as a natural transition, not a disease.
Common PatternsKidney Yin Deficiency(hot flashes, night sweats, dryness)

• Flax seeds
• Sesame seeds (especially black sesame)
• Soy foods
• Berries
• Cooling, nourishing foods

Kidney Yang Deficiency(fatigue, cold intolerance, low libido)

• Warm, cooked meals
• Squash, yams, sweet potatoes
• Nuts and seeds

Liver Qi Stagnation(mood swings, irritability)

• Leafy greens
• Citrus fruits (orange, grapefruit, lemon, lime)
• Gentle movement and emotional release

TCM Goal:
Nourish Kidney essence, support Liver flow, and calm the nervous system.

​Perimenopause and menopause are not simply phases of loss or decline, but meaningful transitions that invite deeper awareness, self-care, and balance. By incorporating these nourishing foods, supportive lifestyle habits, and mindful practices into daily life, you support your body’s natural ability to adapt, restore, and rebalance during this time of change.
This transition offers an opportunity to slow down, listen more closely to your body, and harness your deep inner wisdom—the wisdom that comes from experience, intuition, and self-knowledge. When approached with intention, compassion, and nourishment, this phase can become a powerful period of renewal, resilience, and embodied strength.

Simple Lifestyle & Nutrition Guidelines
Healthy cholesterol balance is not about one food or one pill — it’s about daily habits that support how your body processes fats and sugars.
Understanding the Goal

• Triglycerides are a form of stored fat in the blood. High levels increase cardiovascular risk.
• HDL (“good cholesterol”) helps remove excess cholesterol from the bloodstream and protects the heart.

Many of the same habits lower triglycerides and raise HDL at the same time.

Nutrition Guidelines (Most Important)
1. Reduce Sugar & Refined CarbohydratesExcess sugar is quickly turned into triglycerides.
Limit:

• Sugary drinks, desserts, candy
• White bread, pastries, white rice
• Fruit juice and sweetened snacks

Choose instead:

• Vegetables
• Whole grains (oats, quinoa, barley)
• Whole fruit (not juice)

2. Choose Healthy FatsHealthy fats help raise HDL and improve fat metabolism.
Include regularly:

• Extra-virgin olive oil
• Avocados
• Nuts & seeds (almonds, walnuts, flax, chia)
• Fatty fish (salmon, sardines, trout)

Avoid:

• Trans fats
• Fried foods
• Ultra-processed snacks

3. Increase Fiber IntakeFiber reduces triglyceride production and supports healthy cholesterol balance.
High-fiber foods:

• Beans and lentils
• Vegetables (especially leafy greens)
• Oats and seeds
• Berries and apples

Aim for 25–35 grams per day.

4. Limit or Avoid AlcoholAlcohol strongly raises triglycerides in many people.

• Best choice if triglycerides are elevated: avoid alcohol
• If consumed: very small, occasional amounts only

Lifestyle Habits That Make a Big Difference
Move Your Body Regularly
Physical activity is one of the most effective ways to raise HDL.

• Aim for 30–45 minutes most days
• Walking, cycling, swimming, or strength training all help
• Consistency matters more than intensity

Maintain a Healthy Weight

• Losing just 5–10% of body weight can significantly lower triglycerides
• Focus on sustainable habits, not crash dieting

Sleep & Stress MatterPoor sleep and chronic stress raise triglycerides through hormonal effects.

• Aim for 7–9 hours of sleep
• Practice relaxation, breathing, or gentle movement daily

Key Takeaways

•  Reduce sugar and refined carbs
•  Eat healthy fats regularly
• Increase fiber
• Move your body consistently
• Limit alcohol
• Support sleep and stress balance

Small daily choices create powerful long-term results.

What is Nanoneedling?
Nanoneedling is a gentle yet highly effective skin rejuvenation technique that uses microscopic, hair-fine needles to lightly penetrate the very top layer of the skin, the epidermis.
These ultra thin needles glide across the surface, gently separating skin cells and creating micro-channels that allow active ingredients to be delivered more efficiently.
Because the needles reach only the upper 0.15 mm of the skin, the treatment is safe, non-invasive, and ideal for more sensitive skin types.

Benefits of Nanoneedling
The advantages of this treatment extend far beyond simple exfoliation.
Nanoneedling can:
• Reduce pigmentation and uneven tone, allowing skin to appear brighter and more luminous.
• Increase skin cell turnover, supporting a fresher, clearer complexion.
• Enhance absorption of serums and corrective ingredients, making each product more effective.
• Stimulate natural rejuvenation, improving texture, smoothness, and overall radiance.
• Deliver immediate visible results, including a plumper, more hydrated appearance.
• Require no downtime, making it a perfect lunchtime treatment.

This 30-minute session can be performed weekly as a gentle exfoliating and revitalizing treatment.
It is especially beneficial for individuals- who want a softer approach to skin renewal without the intensity of deeper microneedling procedures.
​For more information, text Anjelika at 808.205.6536

Welcome to this 8-module training series, Vitality & Longevity: Ancient Chinese Healing Wisdom for a Life of Balance and Radiant Health.
 
I am a Licensed Chinese Medicine Practitioner and Medical Herbalist with nearly twenty years of clinical practice. My work has been devoted to optimizing health at every level—body, mind, and spirit.
Over the years, I’ve had the honor of supporting individuals through musculoskeletal pain, immune and metabolic disorders, hormonal imbalances, PTSD, emotional distress, and a wide range of complex conditions.
Through the profound lens of Traditional Chinese Medicine, I have witnessed remarkable transformations—where pain eases, sleep deepens, the spirit steadies, and the body remembers how to heal itself.
My passion lies in sharing this ancient wisdom with you, so that you too can cultivate vitality, longevity, and inner harmony.
This training is an invitation to reconnect with your body’s intelligence and to apply the timeless techniques passed down by seasoned Chinese Medicine physicians. Together, we will explore hands-on healing methods, nutritional and lifestyle guidance, and mind–body practices that restore balance and strengthen the life force—Qi.
Your devotion to your own healing journey is the inspiration behind this offering. May these teachings guide you toward greater vitality and peace.
Each module will include live demonstrations so that you can experience the techniques firsthand, and professional tools will be available for purchase — empowering you to begin your self-care practice right away.

Program Overview
Module 1: Self-Acupressure for Pain Relief
Learn to locate key acupuncture points, meridians, and trigger points to relieve common areas of tension and pain—including the neck, shoulders, back, knees, and head. Deepen your understanding of how energy flows through the body, and discover how releasing stagnation restores balance, vitality, and ease.
Sunday, January 11 (3pm-6pm)

Module 2: Gua Sha, Moxibustion & Herbal Topicals for Pain Management
Discover traditional gua sha techniques to reduce inflammation, release muscle tension, and enhance circulation. Experience the benefits of moxibustion for pain relief and energy flow, and discover how this ancient infrared heat therapy supports circulation, joint mobility, and immune resilience.
Sunday, January 25 (3pm-5:30pm) 

Module 3: Cupping Therapy, Detoxification & Auricular Healing
Experience cupping protocols that promote detoxification, purify the blood, and relieve chronic pain. Learn how cupping supports the liver, kidneys, and lymphatic system, enhancing the body’s natural ability to cleanse and restore balance. Explore auricular therapy and the art of applying ear seeds to relieve stress, anxiety, and pain while enhancing overall vitality and emotional equilibrium. By the end of this class, you will be able to confidently apply ear seeds to your own ears.
Sunday, February 8 (3pm-6pm) 

Module 4: Facial Rejuvenation with Cosmetic Gua Sha & Cupping
Explore natural anti-aging therapies that revitalize the skin, tone facial muscles, and stimulate collagen production. Learn how your face is a reflection of your internal health, revealing the vitality of your organs and the flow of your Qi. Discover how to nourish radiant skin by supporting organ harmony through nutrition, lifestyle, and herbal medicine. Includes at-home care practices for continued rejuvenation and self-cultivation.
Sunday, February 22 (3pm-5:30pm) 

Module 5: Chinese Medicine Nutrition for Longevity
Understand the principles of food energetics, fasting benefits, and hormonal support. Discover how nutrition directly influences inflammation, pain, sleep quality, and mood.
Sunday, March 8 (3pm-5:30pm)

Module 6: Mindset & Spiritual Harmony
Explore how thought patterns, emotions, and spiritual practices shape the body’s healing capacity. Learn tools for emotional regulation and energetic protection.
Sunday, March 22 (3pm-5:30pm) 

Module 7: Herbal Medicine & Supplementation for Everyday Healing
Explore a curated selection of herbal formulas and supplements for injuries, first aid, cold and flu symptoms, sleep improvement, stress and anxiety, and hormonal balance. Discover detoxification formulations that help prevent disease, glandular herbs that vitalize the organ systems, and natural remedies that enhance stamina, libido, and immune function. Learn how to integrate these time-honored medicines into daily life to support recovery, vitality, and emotional harmony.
Sunday, April 5 (3pm-5:30pm) 

Module 8: Meditation & Qi Gong for Internal Alchemy
Conclude your journey with gentle movement, breathwork, and meditation. These practices reduce stress hormones, enhance circulation, nourish the organs, and awaken joy from within.
Sunday, April 19 (3pm-5:30pm)
​
Registration Details
Each module is offered at $200.
This educational series is intentionally designed to be intimate and experiential, allowing for personalized guidance and hands-on practice. Enrollment will be limited to 12 participants to ensure individual attention and a nurturing learning environment.
I encourage you to register in advance to secure your space. In preparation for the training, I will be ordering the tools ahead of time. Please let me know which items you’d like to reserve so they can be ready for your class.

Tools available:
• Body Gua Sha tool
• Acupressure Tool
• Facial Gua Sha tool
• Moxibustion sticks
• Facial cupping set
• Herbal medical liniment for body and facial cupping
• Body cupping set
• Organic Facial skincare products
• Ear seeds with instructional manual and accessories

For those committed to the full experience, a bundle rate of $1,400 is available for the complete 8-module training series. You’re welcome to attend individual modules or immerse yourself in the full journey toward vitality, longevity, and inner harmony through the timeless art of Traditional Chinese Medicine. This training is a labor of love — a bridge between the ancient wisdom of Chinese Medicine and the modern longing for balance, vitality, and peace. My intention is to create a space where learning becomes a living experience, where each breath and touch deepens your understanding of the body’s quiet intelligence. Thank you for choosing to walk this path with me. Your devotion to your healing journey is both the inspiration and the essence of this work. May these teachings awaken your inner physician and restore your faith in the body’s innate capacity to heal, thrive, and radiate life.

With gratitude and devotion,
​Anjelika 

Researched Benefits of 20–24 Hour Fasting1. Improved Metabolic Health

• Insulin sensitivity improves — cells respond better to insulin, lowering risk of type 2 diabetes.
• Blood sugar regulation — fasting lowers fasting glucose and HbA1c in some studies.
• Lowered triglycerides & cholesterol — promotes healthier lipid profile.

2. Fat-Burning & Weight Regulation

• Switch to fat as fuel: Around 18–24 hours, glycogen is depleted, and fat metabolism dominates.
• Increased ketone production: Provides a clean fuel for the brain, often improving mental clarity.
• Supports weight loss: Studies show reductions in body fat percentage with one-meal-a-day or alternate-day fasting.

3. Cellular Repair & Longevity Pathways

• Autophagy is activated — cells begin to recycle damaged proteins and organelles.
• Reduced oxidative stress — fasting lowers free radical damage.
• Activation of longevity genes (like sirtuins and AMPK), which are linked to slower aging.

4. Brain Benefits

• Increased brain-derived neurotrophic factor (BDNF) — supports learning, memory, and mood.
• Neuroprotection — ketones act as a stable energy source, lowering brain inflammation.
• Potential lower risk of neurodegenerative diseases (Alzheimer’s, Parkinson’s).

5. Hormonal & Cardiovascular Health

• Human growth hormone rises (by 200–300% at 24 hrs) → preserves muscle, promotes repair.
• Blood pressure & resting heart rate may decrease.
• Reduced systemic inflammation (C-reactive protein and other inflammatory markers).

6. Immune System Support

• Short fasts reduce inflammatory cytokines, helping calm autoimmune flares.
• Improved gut microbiome diversity after cycles of fasting & refeeding.
  
  

Metabolic Timeline (20 Hours Fasting)
0–4 hours (post-meal state)

• Body uses glucose from the last meal for energy.
• Insulin levels are elevated, storing glucose and fat.

4–12 hours (post-absorptive state)

• Insulin begins to fall.
• The liver releases stored glycogen (carbohydrate reserves) to maintain blood sugar.
• Fat burning starts to slowly increase.

12–20 hours (fasting state)

• Glycogen depletion: Liver glycogen stores begin to run low.
• Shift to fat metabolism: Body increasingly breaks down triglycerides into free fatty acids for energy.
• Ketone production begins: Small amounts of ketones (β-hydroxybutyrate, acetoacetate) rise in the blood as the brain starts using them for fuel.
• Lower insulin levels: Improved insulin sensitivity over time.
• Increased human growth hormone (HGH): Helps preserve muscle mass while fat is mobilized.
• Autophagy initiation: Damaged proteins and cellular debris begin being broken down and recycled (early activation, more robust after 24+ hours).
• Reduced inflammation: Short-term fasting lowers pro-inflammatory cytokines in some studies.
• Improved metabolic flexibility: The body becomes more efficient at switching between burning glucose and fat.

By 20 hours, your body is transitioning into deep fat-burning mode and beginning to activate repair pathways (though the effects become more pronounced if fasting continues to 24–36 hours).

During the Fast (20–24 hrs)
Stick to non-caloric drinks that keep you hydrated and won’t break your fast:

• Water (still or sparkling)
• Herbal teas (unsweetened)
• Green tea or black tea (in moderation, no sugar)
• Black coffee (if tolerated; no milk/cream)
• Electrolytes (unsweetened, calorie-free — optional if fasting longer or sweating)

Breaking the Fast (Refeed Window)
The key is gentle reintroduction of food with nutrient density:

1. First small meal/snack (to wake up digestion):
   • Bone broth, miso soup, or vegetable broth
   • A few soaked nuts, olives, or avocado slices
   • Fresh fruit like papaya, berries, or melon (easy on the stomach)
2. Main meal (30–60 min later)
   • Protein: wild-caught fish, pastured poultry, tofu, or tempeh
   • Healthy fats: avocado, olive oil, nuts, seeds
   • Vegetables: lightly steamed or roasted (leafy greens, crucifers, squash, root veggies)
   • Whole carbs (optional): quinoa, sweet potato, brown rice — depending on your goals
3. Hydration after breaking fast → continue with water and perhaps warm tea to aid digestion.

In summary: A 20–24 hour fast reliably improves insulin sensitivity, triggers fat-burning, initiates autophagy, boosts brain health, lowers inflammation, and supports cardiovascular and immune health — even when practiced just a few times per week.

Considerations

• Start slowly: if you’re new, you may want to build up to 20–24 hours gradually.
• Don’t binge: overeating in the refeed can cause bloating and undo fasting benefits.
• Balance macros: always include protein + fat + fiber in your eating window.
• Medical caution: fasting isn’t recommended without supervision if you’re pregnant, underweight, diabetic (on medication), or have a history of eating disorders.

The Healing Power of Fasting
Fasting is one of the oldest medicines known to humanity. Long before laboratories and pharmaceuticals, the body already carried within it a profound intelligence—an ability to heal, restore, and renew when given the space to rest from constant digestion.
When we fast, the body turns inward. Energy once used to break down food is redirected toward repair, detoxification, and regeneration. 

The Benefits of Fasting Summarized:

• Cellular Renewal (Autophagy): Old, damaged cells are broken down and recycled into fresh, vital parts.
• Immune Reset: Infections, inflammation, and imbalances are calmed as the immune system recalibrates.
• Reduced Inflammation & Pain Relief: Many experience relief from joint pain, ear inflammation, skin issues, and allergies.
• Digestive Rest: The gut heals as it takes a break from constant processing, restoring balance to microbiome and intestinal lining.
• Metabolic Health: Insulin sensitivity improves, blood sugar stabilizes, and fat is gently used as fuel.
• Brain Clarity: With ketones fueling the mind, mental fog lifts, and a deep clarity, focus, and calm emerge.
• Hormonal Balance: Fasting helps regulate hunger signals, stress hormones, and even supports longevity-related pathways.
• Spiritual Presence: Beyond biology, fasting awakens inner silence, sharpening intuition and deepening connection to the divine.​

3-Day Fast (72 hours)Metabolic & Cellular Changes:

• Glycogen depletion: By 24 hours, liver glycogen (stored glucose) is mostly used up. The body shifts to fat as its main energy source.
• Ketosis: By ~48–72 hours, ketone bodies rise significantly. The brain begins using ketones for fuel, reducing reliance on glucose.
• Insulin levels drop: Improves insulin sensitivity and reduces blood sugar.
• Autophagy ramps up: Cells begin cleaning out damaged proteins, organelles, and debris — a rejuvenation process.
• Immune system reset: Studies (Valter Longo, USC) show 3-day fasts can clear out old/damaged immune cells, stimulating new white blood cell production.

Benefits Often Reported:

• Clearer thinking (ketones = brain fuel).
• Reduced inflammation.
• Reset of hunger/satiety cues.
• Initial “deep rest” for the digestive system.

5-Day Fast (120 hours)Going past day 3 takes the body deeper into repair and regeneration.
Metabolic & Cellular Changes:

• Deep ketosis: Ketones become the brain’s dominant fuel. Fat breakdown is accelerated.
• Autophagy deepens: More thorough cellular cleanup — linked to slowing aging, reducing risk of neurodegenerative disease.
• Stem cell activation: Fasting for 4–5 days has been shown to stimulate regeneration of immune cells, gut lining, and even pancreatic cells.
• Growth hormone surge: GH levels rise 3–5x baseline, supporting muscle preservation and tissue repair.
• Reduced IGF-1: Insulin-like growth factor 1 (associated with cancer and aging) drops, linked to longevity benefits.
• Blood pressure and cholesterol: Often reduced.
• Gut microbiome reset: Extended fasting shifts microbial populations, often toward more resilience and diversity when refeeding begins.

Benefits Often Reported:

• Profound mental clarity and calm.
• Deeper reduction in systemic inflammation.
• Stronger immune resilience.
• A sense of spiritual/emotional renewal (described in both religious and biomedical literature).

​7-Day Fast (168 hours)Metabolic & Cellular Changes:

• Deep, sustained ketosis: Ketones are now the brain’s main fuel source almost entirely, glucose needs are minimal. Mental clarity is often described as sharp and luminous.
• Maximum autophagy: Damaged proteins, senescent (aging) cells, and dysfunctional mitochondria are recycled at a much higher rate. This supports long-term cellular rejuvenation.
• Profound stem cell regeneration: Research (Valter Longo, USC) suggests extended fasts of 5–7 days trigger widespread stem cell activation, helping rebuild immune cells, intestinal lining, and potentially pancreatic beta cells.
• Anti-inflammatory reset: Cytokine levels (inflammatory messengers) drop, and the immune system becomes less hyperactive. This is why some people experience relief from autoimmune flare-ups.
• Hormonal balance: Insulin, leptin, and ghrelin (hunger hormone) stabilize at new baselines, often reducing cravings and compulsive eating after refeeding.
• Longevity signaling pathways: Further reduction of IGF-1 and mTOR activity (linked to cancer and aging), with AMPK (cellular energy sensor) highly activated. This is strongly tied to lifespan extension in animal studies.
• Gut microbiome restructuring: Extended fasting reshapes microbial communities. When refeeding begins (if done carefully), the gut flora tends to rebound with greater diversity and balance.

Benefits Often Reported:

• A sense of profound inner peace and detachment from compulsions.
• Strong reduction in inflammation-related pain.
• Noticeable reset in digestion and relationship with food.
• Potential breakthroughs in chronic conditions (some anecdotal reports include improvement in autoimmune disorders, skin conditions, even joint issues).
• A deeply spiritual/transformative state — historically, 7-day fasts are tied to mystical traditions for this reason.

Timeline Summary (12h → 7 Days)

• 12–24 hrs: Glycogen depletion → fat burning begins.
• 24–48 hrs: Insulin drops, ketosis begins, growth hormone rises.
• 48–72 hrs (3 days): Strong autophagy, immune cell recycling, brain clarity.
• 72–120 hrs (5 days): Stem cell activation, deep repair, reduced IGF-1, longevity pathways on.
• 120–168 hrs (7 days): Maximum autophagy + stem cell renewal, immune system restructured, profound anti-inflammatory reset, spiritual/mental breakthroughs.

Preparing for a Fast
1. 3–7 days before fasting:

• Gradually lighten meals → shift from heavy meats, processed foods, fried foods, caffeine, and alcohol toward whole plant-based foods, fruits, vegetables, and broths.
• Hydrate deeply → aim for 2–3 liters of water daily. Add electrolytes (sodium, potassium, magnesium) if possible.
• Reduce stimulants → taper coffee/tea to avoid withdrawal headaches during fasting.
• Eat earlier dinners → begin adjusting circadian rhythm; this eases transition into fat metabolism.

2. Mental/Spiritual prep:

• Set an intention (healing, clarity, purification, renewal).
• Create space for rest, journaling, and silence — fasting amplifies awareness.
• Avoid scheduling heavy work or emotional commitments during the deeper days of longer fasts.

What You Can Have During the Fast
This depends on your fasting style:

• Water fast (strict): Only water + electrolytes. (Most effective for autophagy, but hardest for beginners.)
• Modified fast (supported): Herbal teas, black coffee (optional), mineral water, salt water, or diluted vegetable broth. (Still powerful, more sustainable for many.)
• Optional supports:
  • Himalayan salt or sea salt in water (to prevent dizziness/low sodium).
  • Magnesium or potassium (if fasting longer than 3 days).
  • Gentle walks, meditation, journaling.

Breaking the Fast (Refeeding)
Refeeding should last half the length of the fast (e.g., 1.5 days for a 3-day fast, 2–3 days for a 5-day fast, 3–4 days for a 7-day fast).
3-Day Fast (72 hours):

• Day 1 (break fast): Start with a handful of fresh fruit (melon, papaya, citrus) or bone broth/vegetable broth. Small portions only.
• Later meals: Steamed veggies, simple soups, avocado.
• Avoid: Heavy fats, meats, grains, processed food.

Benefits: Gentle reset of digestion, improved energy, light detox.

5-Day Fast (120 hours):

• Day 1 (break fast): Fresh fruit juice or diluted vegetable juice. Then wait a few hours. Follow with soft fruit or vegetable broth.
• Day 2: Light vegetables, small salads, fermented foods like sauerkraut or kimchi.
• Day 3: Gradually reintroduce proteins (lentils, fish, eggs) and healthy fats.

Benefits: Deeper immune reset, strong stem cell activation, reduced inflammation.

7-Day Fast (168 hours):

• Day 1 (break fast): Watermelon, papaya, cucumber, or coconut water. Tiny amounts, spread throughout the day.
• Day 2: Steamed vegetables, light soups, green juices. Add probiotics/ferments slowly.
• Day 3–4: Add simple proteins (lentils, beans, soft fish, yogurt) and healthy fats (avocado, olive oil).
• Day 5+: Return to whole balanced meals, still avoiding processed food.

Benefits: Profound autophagy, immune system renewal, gut microbiome reset, stem cell regeneration.

⚠️ Important Safety Notes:

• Electrolytes are non-negotiable for longer fasts (especially 5–7 days).
• Always reintroduce food slowly. Refeeding syndrome (a dangerous electrolyte shift) is rare but possible if you binge after long fasts.
• Listen to your body: stop fasting if you experience dizziness that doesn’t resolve with salt/electrolytes, fainting, chest pain, or irregular heartbeat.
• If you have a chronic condition, consult a professional before extended fasts.

Please watch this very informative interview with one of the leading fasting experts.
​ www.youtube.com/watch?v=jDG1m_b5Ih0

Healthy Nutrition and Weight Management
 
Enough enquiries regarding weight loss, diet, healthy nutrition and detoxing has inspired me to write this post.
This is my understanding and approach to diet and nutrition according to Traditional Chinese Medicine and other traditional therapies.
In Chinese medicine there is little reference to detoxing unless we're dealing with a severely toxic constitution, like drug overdose, obesity, hypertensive or diabetic condition. Chinese medicine is very conservative when it comes to detoxing, in many cases it may cause more harm than benefit.

I propose embracing a more wholesome approach that helps maintain optimal weight and is nurturing to the organism, the key is in establishing healthy patterns of behavior regarding food. When choosing a diet therapy, the goal is to consider the time cycle for certain organs responsible for optimal digestion, the seasons, and your constitutional nature. Not everyone benefits from a vegetarian, carnivore, vegan or raw diet. Having your acupuncturist assess your constitution so that you are properly informed is a very important step.

Our metabolism is most heightened before 3 PM, that means animal proteins should be consumed by 3 PM. The main meals should be early morning and early afternoon (unless you’re fasting). Post 3 PM, vegetarian meals are preferred. Vegetarian meals means- a pretty healthy non-starchy diet. Like soups, stews, curries, grilled/stir fried/steamed vegetables with a grain. 
The spleen organ, according to TCM is responsible for metabolism, and it likes regularity. Establish regular times for eating meals and commit to those times every day. Eating in silence with limited disruptions determines the quality of digestion, emphasis on chewing food with mindful attention.
 
The last meal should be by 6 PM. Post 6 PM, if hungry snack on a fruit(not the sweet kind) or nuts, if fasting then only water or unsweetened tea.
The primary foods to avoid are sugars (everything that converts to sugar), processed foods, dairy (unless you know your dairy farmer). These foods are inflammatory and the cause of many chronic internal disorders.

Animal proteins should be organic, I know it costs more but it is absolutely worth it -we're finding that a lot of hormonal imbalances in both men and women are due to the manipulation of hormones in livestock. Not to mention cancer being linked to carcinogenic matter fed to chickens. We are in control. Wherever possible, choose organic animal fats. 

The digestive system thrives in a warm environment. Consumption of cold and raw foods (raw salads, sashimi, smoothies, iced coffee, juices) will slow down metabolism and in some constitutions cause a disturbance, if your constitution is damp then these foods will aggravate your symptoms. Your digestion craves foods that are warming and cooked. Drinks should be taken at room temperature or slightly warm, add lemon juice for weight loss. 
When washing greasy dishes in cold water, dishes are still greasy right?  Hot water obviously cleans much better, same idea with the body. 
Meals should mostly be soupy. They should not be dry, avoid sandwiches, chips, fries and other fast food type foods. Those are not metabolized very well and offer little nutritional value. 

If you are trying to lose weight, set realistic goals. Losing 1 pound a week is very doable, and you will keep it off.
Exercising is very important. Plan to have at least 30 to 45 minutes of cardio every day, when the blood and lymph are circulating, qi and blood can circulate and nourish every organ system. I can't emphasize enough how important it is to exercise daily.

To review, proper eating habits for weight loss and optimal digestion:

• First thing in the morning and throughout the day drink warm to hot water with fresh organic lemon juice (especially for weight management).
• Avoid drinking beverages with meals. Drink 1 cup of room temperature water before meals.
• Incorporate fasting 16-18hrs. a day. Cut off is 6pm or earlier.
• Main meal to set up metabolism is your first meal. The time should be consistent daily, and the combination is essential for what your body will crave all day. A meal rich in carbs, will mean you will crave carbs all day.
• Meals should be prepared from scratch and as close to nature as possible, avoid processed food. If you can't pronounce the ingredients, they are probably not nutritious and possibly harmful.
• Introduce fermented foods like sauerkraut, pickle your own vegetables. Include fermented foods with at least one meal a day. Fermented foods populate your gut with beneficial bacteria, and improve digestion, immune function, and enhances mood.
• Understand which foods are beneficial for your constitution. Food is medicine, most imbalances can be corrected with foods.
• Adrenalin stress and hyperactive nervous system inhibits secretions and supply all blood towards the fight or flight response. Blood is not flowing to the stomach or mouth causing digestion to shut off. This is when we turn to comfort foods which are generally silencing our distress. Identify your comfort foods and try to address the emotional stressors, the root imbalances.
• How you eat is the most critical element to gallbladder and stomach function, chew food thoroughly, and take your time, smell and taste your food. Shut off all other stimulants like television, computer, and phone.
• Consume herbal digestive bitters or apple cider vinegar before meals.
• ·Go to bed on an empty stomach - at least 4 hours after you ate. The liver needs 8 hours to detoxify and replenish, going to bed on a full stomach means the liver is forced to break down the meal when it should be purifying blood.
• Stress is the primary trigger for most imbalances in the body, it is responsible for a host of illnesses, we can probably assess the root of most disease in stress. Adaptation to stress is very important, manage through spiritual practice of yoga, tai chi, qigong, meditation, singing, dancing, etc.
• Cardio workout, 30-45 min a day. 

 More Review:

• Meals should be abundant in vegetables, fiber, and some white protein (fish, turkey, chicken).
• Meals should not be dry (sandwiches, chips).
• Most meals should be soupy, like curries and stews.
• Raw foods should be a side dish and not your main dish.
• Incorporate fermented foods.
• Not more than 6oz of cold, raw drinks (smoothies, juices, iced drinks)
• Grains should be soaked overnight with a little bit of lemon juice.
• Limit consumption of carbohydrates.
• Avoid soft drinks, limit caffeine and alcohol.
• Avoid snacking unless it’s in the nut or fruit family.
• Limit sodium consumption (table salt).
• Beneficial tea is Green tea.
• Do not eat any pre-packaged, canned foods, processed or microwave food.
• Avoid greasy, rich, fatty, deep fried foods.
• Avoid dairy intake.
• Drink 1 cup of room temp water before your meal not with your meal, this will signal the mind that its full much faster avoiding overeating.
• EXERCISE daily.

 
Weight loss protocol to accelerate results

Preparing for the cleanse, 7 to 14 days
This is a strict (but very healthy) diet. Think about what you eat each day. When ever possible, prepare all meals from scratch, buy organic, animal proteins should be free of hormones and antibiotics, eat wild caught fish only and fresh seasonal local vegetables. Establish relationships with local farmers, farmers who are passionate about pure foods, buy seasonal vegetables, local eggs and meat. Your food is your medicine.

• Eat only raw salads(30%) and steamed vegetables (70%)
• Buy organic if you can
• Make sure your bowels are moving, can supplement with magnesium (800mg at bedtime)
• Do the cleanse for 7-14 days

Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, all winter squash except zucchini, beets, peas and parsnips. Raw salads and steamed vegetables might not sound that exciting, but you can use salt, pepper, lemon juice and various herbs and spices to liven them up. See the list of veggies you can eat from phase one.

The Cleanse, for the next 7-14 days you will be drinking 1 liter of broth with either a raw salad or steamed vegetables.
RECIPE: VEGETABLE BROTH
3-4 potatoes, peeled and diced
1 small onion, diced
3-4 stalks of fresh grown celery, thinly sliced
1-2 fresh grown carrots, thinly sliced
Cayenne pepper (optional)
1 large handful of greens such as kale or chard, chopped

Place ingredients in 3 quarts (about 3 liters) of pure or distilled water. Bring to boil and simmer for 20 minutes, strain the liquid and discard the veggies. If you'd like to spice it up a little, throw in some cayenne pepper. You should drink 2-3 bowls of this vegetable broth each day to replace depleted minerals. Use organic vegetables if possible!

PHASE ONE, FOODS TO EAT FOR THE NEXT FOUR WEEKS

VEGETABLES
Asparagus
Avocado
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Garlic (raw)
Kale
Leeks
Okra
Onions
Peppers
Radish
Seaweed
Spaghetti squash
Spinach
Summer squash
Swiss chard
Tomatoes
Turnip
Zucchini

• Avoid starchy vegetables such as carrots, sweet potatoes, potatoes, yams, corn, all squash except zucchini, beets, peas, parsnips and all beans except green beans
• You should buy your vegetables fresh and eat them raw, steam or grill them. Add a little garlic and onions for flavor. 

PROTEINS
Beef
Chicken
Fish
Eggs

• Proteins are almost completely free of sugars and mold, so they fill you up, limit to 3 servings of beef, chicken or fish a week
• Eat fresh and organic meat if possible - processed meat like lunch meat, bacon and spam, is loaded with dextrose nitrates, sulphates and sugars
• Smoked or vacuum packed meats are also best avoided

NUTS AND SEEDS

• Nuts are a high protein food
• Avoid peanuts and pistachios as they tend to have a higher mold content
• You can remove mold by soaking the nuts in water
• Another tip to remove mold - spray the nuts with a diluted grapefruit seed extract solution

NON-GLUTINOUS GRAINS
Buckwheat
Millet
Amaranth
Quinoa
Wild and brown rice

• Grains contain a high amount of fiber, excellent for keeping the colon clear 
• Soak grains overnight with a tiny bit of lemon juice
• Grains also act like a pipe cleaner in your intestine, grabbing toxins like pollutants, chemicals, pesticides and heavy metals on their way through

HERBS AND SPICES
Basil
Black Pepper
Cayenne
Cilantro
Cinnamon
Cloves
Cumin
Curry
Dill
Garlic
Ginger
Nutmeg
Oregano
Paprika
Rosemary
Tarragon
Thyme
Turmeric

• Most of these herbs contain antioxidants, and anti-fungal properties
• Increase circulation and reduce inflammation
• Improve digestion and alleviate constipation

OILS
Virgin Coconut Oil
Olive Oil
Sesame Oil
Pumpkin seed oil
Macadamia Oil
Almond Oil
Flax Oil
Safflower
Sunflower
Coconut oil
Coconut butter
Ghee
Organic butter

• Use cold pressed oils
• Heating or boiling destroys many of the oils' nutrients

SEASONING
Black Pepper
Salt
Sea Salt
Lemon Juice

HERBAL TEAS
Cinnamon Tea
Clove Tea
Chamomile Tea
Pau D'arco Tea
Peppermint Tea
Ginger Tea
Licorice Tea
Lemongrass Tea
Green Tea

• All of these herbal teas have anti-fungal, anti-inflammatory properties
• If you're missing your morning coffee, try green tea instead

 
PHASE 2: Foods to Reintroduce for the next 4 weeks

BEANS
Adzuki Beans
Black Beans
Chickpeas
Mung Beans
Lima Beans
Pinto Beans
Navy Beans
Split Pea

• Beans are banned from Stage 1 because they contain lots of carbs
• They can be reintroduced in Stage 2 because they also contain fiber
• Soak all beans overnight with a little bit of lemon juice

HIGH CARB VEGETABLES
Carrots
Sweet Potatoes
Yams
Corn
Beets
Peas
Parsnips
Winter Squash

• These vegetables are banned in Stage 1 because of their high carb content
• However, they are nutrient dense and can be reintroduced in Stage 2
• Try adding 2-3 small portions each week

FRUIT
Green Apples
Pears
Grapefruit
Blueberries
Raspberries
Cranberries
Huckleberries
Blackberries

• Fruit is banned from Stage 1 because it contains sugar
• This is a list of low sugar fruits that may be OK to reintroduce in Stage 2

PHASE 3 AND BEYOND, A LIFESTYLE ADJUSTMENT
Be careful in re introducing foods like pizza and apple pie, you will have a reaction and it will probably be phlegmy and unpleasant.
It is believed in Chinese Medicine that most illnesses can be traced to an inflammatory condition.
For two months now, you have avoided inflammatory foods, and you are probably feeling for the most part symptom free.
I suggest you adopt this protocol as a lifestyle. It will help prevent illness and serve your body.
I want this to be a fun experience for you, your mindset is important. Let us welcome the traditional approach to nutrition with a positive enthusiasm!
Clinically, I have witnessed great success with this approach to nutrition and health.
Much success to you all!

If you or someone you care about can benefit from a constitutional diagnosis utilizing Chinese Medicine Therapeutics, please connect with Anjelika direct at 808-205-6536.

I am hoping you are all safe and healthy. 
I have always had a vision for my clinic to incorporate therapeutic medical massage grounded in Chinese Medicine disciplines.
Therapeutic Massage is an essential tool to help manage pain and alleviate stress.
An acupuncturist has an Eastern approach to health and wellness. We are trained in tuina therapies that incorporates the knowledge of meridian therapy and diagnosing the root cause of disease and musculoskeletal pain. Eastern approach to pain management includes the use of cupping, guasha, tuina and meridian therapy.
You will need an active Acupuncture authorization to schedule your treatment. If you don’t have one, you can either call your PCP or call Community Care Network at 800.214.1306.

Benefits of tuina and other Chinese modalities demonstrate that it is an effective treatment for reducing stress, pain, and muscle tension, and improve sleep.
​
Studies have found TuiNa may also be helpful for:

• Anxiety
• Digestive disorders
• Fibromyalgia
• Headaches
• Insomnia related to stress
• Myofascial pain syndrome
• Soft tissue strains or injuries
• Sports injuries
• Temporomandibular joint pain

 
Beyond the benefits for specific conditions or diseases, some people enjoy therapeutic massage because it often produces feelings of caring, comfort and connection.
 
 

If recent discoveries are true that the COVID virus isn't a pulmonary disease but presents more like altitude type sickness condition with very low oxygen levels in the blood then we should be focusing on alkalizing our body and naturally boosting the body's ability to retain more oxygen.

Here are some natural protocols to enhance oxygen levels in the blood.

1. Exercise. Fast walking so you break a sweat, up to 1 hr. a day.

2. Alkaline diet. You want to refer to this link for a thorough list.
https://www.acidalkalinediet.com/list-of-alkaline-foods
Print out the list of beneficial foods that alkalize the body. Alkaline blood holds 20% more oxygen. An alkaline diet is a lifestyle, a preventative approach to food therapy that can prevent most modern illnesses.

3. Abdominal breathwork increases the oxygen levels in the blood, one of my favorite practices, the benefits are enormous.
https://www.youtube.com/watch?v=8UURgA8Rf7E

4. Stay hydrated with water. Half your body weight in ounces should be sipped throughout the day. Sipping water not gulping.

5. Antioxidant therapy. The master antioxidant is Glutathione. It is an antioxidant fount in plants, animals, fungi, and some bacteria and archaea. Glutathione is capable of preventing damage to important cellular components caused by reactive oxygen species such as free radicals, peroxides, lipid peroxides, and heavy metals. Since I am a big proponent to consuming foods rich in antioxidants, I take it in a powder drink. Ask me for the details. For those who want to maximize release
of glutathione, coffee enemas stimulate bile flow and the production of glutathione.
https://www.medicalnewstoday.com/articles/325873
Other very significant antioxidants are alpha lipoic acid, and CoQ10.

6. Iron is an essential mineral used to transport oxygen to all parts of the body. Iron from natural food sources, like the ones listed in this link are considered essential. https://www.myfooddata.com/articles/food-sources-of-iron.php

7. Chlorophyll intake results in increased red blood cell count. This is highly beneficial for the organism, since red blood cells are responsible with carrying oxygen from the lungs to the rest of the body.
https://www.lifejacks.com/5-chlorophyll-rich-foods-eat-often/

8. Vitamin B12 and folate rich foods.
https://www.healthline.com/nutrition/vitamin-b12-foods
https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid

9. Vitamin A rich foods.
https://www.healthline.com/nutrition/foods-high-in-vitamin-a

10. Baking soda. Dilute ½ tsp. to 4 oz. water, drink twice a day.

11. Apple cider vinegar. Dilute 1 tbsp. to 2 oz. water, drink twice a day.

12. Intermittent fasting.
https://www.healthline.com/nutrition/intermittent-fasting-guide

13. Improve circulation of blood with massage, tuina, taichi, qigong and acupuncture.

14. Manage stress with meditation, yoga, and other harmonizing activities.

15. Quality sleep. According to Chinese Medicine, two organ systems are responsible for detoxifying the blood, building blood, and filtering waste from 11pm to 5am. We need quality sleep for this process to occur.
​
16. Did you know that laughter increases oxygen levels in the body? So let’s laugh more, much more!

According to CDC, there is currently no vaccine to prevent coronavirus disease 2019 (COVID-19). The best way to prevent illness is to avoid being exposed to this virus. However, as a reminder, CDC always recommends everyday preventive actions to help prevent the spread of respiratory diseases, including:

• Avoid close contact with people who are sick.
• Avoid touching your eyes, nose, and mouth.
• Stay home when you are sick.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
• Follow CDC’s recommendations for using a facemask.
  • CDC does not recommend that people who are well wear a facemask to protect themselves from respiratory diseases, including COVID-19.
  • Facemasks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to  others. 
• Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty. 
• Do your best not to live in fear or anxiety about the situation.  Yes, it is a serious matter that requires our attention.  However, it is important to note that when we get trapped in a fear response our immune systems shut down in favor of survival mechanisms, which actually further heighten our anxiety! Be wise and discerning about your lifestyle practices and choices, and trust you are doing what you can to keep yourself and your family safe.
• Fresh air is vital to healthy immunity - make a point of getting outside, daily.  Even as little as 10 to 15 minutes three times throughout the day will benefit you.
• Rest!  Get plenty of sleep and rest.
• Take some time off, perhaps use this time for a personal at-home retreat where you just enjoy some time spent away from work, extra-curricular activities and the hustle and bustle of life.  Walks in nature, healthy dinners together with your family, board games, curling up with a good book and limiting your social contact are all enriching ways to protect yourself from community transmission.
• Increase your consumption of anti-oxidant and nutrient-dense infection-fighting foods like: organic blueberries, raspberries, spinach, sprouts, garlic, onions, ginger, parsley, cilantro, spirulina, celery juice, bone broth and fermented foods and beverages.
• Drink lots of water. Drinking good quality water and herbal teas, staying hydrated, is one of the best things you can do to flush out toxins from your body and help support the immune system.
• Keep your immune system strong by reducing your sugar intake and eating a balanced diet.  Avoid eating processed sugars. Sugar weakens the immune system and makes it less able to deal with viruses and bacteria.  Be sure to read food labels carefully and to limit the amount of sugar you eat.

More helpful tips
#1  Chop into a mason jar fresh ginger, turmeric, add a little bit of cayenne and black pepper and steep in honey for 2 weeks. Refrigerate this solution and dilute 2 tbsp. to one cup hot water 1-2x day.
#2  Drink Hot Liquids. Hot ginger, lemon, honey tea and a clear bone broth. Include 1 tbsp. of apple cider vinegar 2-3x day.
#3  Healthy eating prevents disease. Unhealthy processed foods packed with preservatives and added sugar unnecessarily reduce the body’s immune system exposing them to potential illness. 
#4  Avoid inflammatory foods like sugar, carbs, dairy, alcohol, caffeine and animal fats. A plant based diet is recommended.
#6  Staying in good shape is also one of the best ways to keep the immune strong so that if you do get sick, your body will do a better job at healing faster. 
#7  If you are a smoker, your lungs are vulnerable. This virus affects the lungs, talk to your acupuncturist about quitting smoking.
#8  The immune system is linked to gut health. Consuming fermented foods, enzymes and probiotics is essential to boost immune function.
#9  There are effective Chinese and Western herbal formulas that should be used as a preventative. 
#10  Your mindset is super important, your thought pattern can create your reality. Science is proving this. If you are constantly watching negative news and think "I am going to get the flu", then you will attract that outcome. 
​
Talk to your acupuncturist about herbs to address your underlying deficiencies. When you address strengthening core weaknesses then you are supporting total body wellness and hence your immune system benefits.

The above information was partially adopted from CDC website, Inno-vita, WebMD, AAC
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Spring is not just a time to clean and refresh your home, but also a great opportunity to rejuvenate and cleanse your body. In Traditional Chinese Medicine (TCM), spring is associated with the Wood element, which refers to growth and nourishment in the human body. Spring represents a new beginning and a time to refresh the mind and body.
TCM values the liver as one of the most important organs in the body. The main job of the liver is to spread and regulate QI (energy flow) throughout the rest of the body. This is why the liver is one of the organs emphasized for spring. The liver absorbs everything our body takes in and ingests, being the holder and detoxifier of blood that is circulated throughout the body.
Symptoms of an imbalance in the liver can include anger, depression, irritability, nausea, stiff muscles and bruising. Acupuncture and TCM can aid to restore the liver and body back into balance.
Spring is the perfect time to bring more self-awareness to your body and the toxins that are ingested on a daily basis. Paying closer attention to your diet and getting rid of processed foods and chemicals can help to detox your liver and diminish acute problems that may have formed.
Dietary suggestions for spring include eliminating alcohol, saturated fats, coffee, and chemical additives. On the other hand, natural and whole foods such as spinach, sesame seeds, strawberries and quinoa are encouraged and beneficial for the liver. These unrefined foods can improve the quality of our blood, therefore improving and strengthening the liver.
The liver is believed to be closely connected to the mind. Because of this, when your mind is at peace, your liver is able to function properly. Getting enough sleep on a regular basis and taking time to rest your mind can help your liver function at its best.

Spring Body Cleaning Tips
1) Seek Acupuncture
We can’t talk about ways to cleanse the body this spring without mentioning acupuncture. From relieving seasonal allergies to reducing pain and inflammation, the benefits of this Traditional Chinese Medicine (TCM) are endless.
2) Apple Cider Vinegar and Honey
You can make a powerful, all-natural detoxifying beverage by mixing together one tablespoon of unfiltered apple cider vinegar (with the ‘Mother’), one tablespoon of honey, and 12 ounces of water. The vinegar works to stabilize your body’s internal pH level, while the honey works to regulate your blood sugar levels. When combined together, it offers a superb cleansing and detoxifying beverage that’s perfect for the spring season. Even the Greek philosopher Socrates prescribed apple cider vinegar to his patients.
3) Take Care of Your Eyes
Did you know that your eyes are connected to every organ in your body in some manner? With that said, the liver has the strongest connection to the eyes. When your eye health begins to decline, so does your liver. Take care of your eyes by limiting your time in front of electronic displays (e.g. computers and television) and have an eye exam performed by a licensed optometrist at least once every two years.
4) Chlorophyll
Consuming chlorophyll – the pigment responsible for giving all green plants their color – will strengthen your liver. Chlorophyll is known to exhibit antioxidant properties, fighting harmful chemicals within the body known as free radicals. Some excellent sources of chlorophyll include spinach, parsley, garden cress, green beans, green peppers, Brussels sprouts, green peas, asparagus, broccoli, zucchini, cucumbers, green apples, melon, honeydew and kiwi.
5) Get Outdoors
The blooming plant life and warming temperatures offers the perfect opportunity to get outdoors and exercise. Exercise and fresh outdoor air stimulate the body’s energy (Qi), keeping it moving and flowing throughout the body. When Qi becomes stagnant, it increases the risk of disease and illness. Something as simple as a 30-minute walk outside can make a world of difference in your health.



Sources: “Staying Healthy with The Seasons”, by Elson M. Haas, M.D.,  “Body Wisdom: Chinese and Natural Medicine for Self-Healing”, by Jennifer Harper

I am so grateful to participate in another Community event honoring female veterans.
We provided free acupuncture treatments to nearly 100 veterans.

The ancient Chinese believed that human beings should live in harmony with the natural cycles of their environment. The cold and darkness of winter urges us to slow down. This is the time of year to reflect on our health, replenish our energy, and conserve our strength.

he Kidney is the organ system that shares the power of Winter. Just as the bear survives upon accumulated reserves, the Kidney harbors our Essence that feeds and renews our life force. It is the Kidney that supports the reproductive organs governing sexuality, as well as engendering the structural elements of the body that regulate growth and regeneration. This is dependent upon an adequate store of Essence, which gives rise to the marrow, which produces the brain, spinal cord, bones, teeth, blood, and hair. Whereas Kidney Yin controls the juicy Essence, Kidney Yang kindles metabolic process. All the other organs depend upon the Kidney for moistening and regeneration (Yin), and for animation and warmth (Yang).

The Kidney is vulnerable to damage by exposure to physical cold–cold weather or air conditioning and by the ingestion of iced or refrigerated foods and beverages. Kidney Yin is subject to damage by chemical agents, such as antibiotics, food additives, air pollutants, and recreational drugs. Inadequate intake of water and too much bitter, salty, or spicy foods may also be harmful. Likewise, too little sleep, excessive exercise, sexual activity, or work undermines the Kidney.

Winter is Yin in nature; it is inactive, cold, and damp. Remain introspective, restful, and consolidate your Qi through the season and prepare for the outburst of new life and energy in the spring.

"The wise nourish life by flowing with the four seasons and adapting to cold or heat, by harmonizing joy and anger in a tranquil dwelling, by balancing yin and yang, and what is hard and soft. So it is that dissolute evil cannot reach the man of wisdom, and he will be witness to a long life." - Huangdi Neijing Suwen

Element: Water
Nature: Yin
Organs: Kidney, Urinary Bladder, Adrenal Glands, Ears, and Hair
Taste: Salty
Emotion: Fear and Depression

Winter is ruled by the water element, which is associated with the kidneys, bladder, and adrenal glands.
According to the philosophy of traditional Chinese medicine, the kidneys are considered the source of all energy (Qi) within the body.
They store all of the reserve Qi in the body so that it can be used in times of stress and change, or to heal, prevent illness, and age gracefully.

During the winter months it is important to nurture and nourish our kidney Qi. It is the time where this energy can be most easily depleted. Our bodies are instinctively expressing the fundamental principles of winter – rest, reflection, conservation, and storage.

Foods for Winter
Winter is a time when many people tend to reduce their activity. Avoid raw foods during the winter as much as possible, as these tend to cool the body. During winter you should emphasize warming foods:

• Warm, hearty soups and stews
• Lettuce, watercress, endive, escarole, turnip
• Celery, asparagus, alfalfa, carrot tops
• Rye, oats, quinoa, amaranth
• Citrus peels, outer most leaves of cabbage
• Chicory root, burdock root, horsetail, chaparral
• Miso, soy sauce, seaweeds
• Whole grains
• Roasted nuts
• Dried foods
• Small, dark beans
• Steamed winter greens
• Bone broth
• Millet, barley
• Garlic and ginger
• Most black foods nourish the kidneys

Eating warm hearty soups, whole grains, and roasted nuts help to warm the body's core and to keep us nourished.  Sleep early, rest well, stay warm, and expend a minimum quantity of energy.


reference: Diane Joswick, L.Ac., MSOM
Dr. Frank Lipman

"The Lung Official"
The Lung is known as the "Official Who Receives the Pure Chi From the Heavens". The act of breathing in, known as inspiration, brings oxygen into the body from the atmosphere. Each exhalation, or expiration, removes and releases carbon dioxide, a waste product of the body, into the atmosphere. This exchange of gases is essentially a process of taking in the new and discarding the old – which is precisely the function of the Metal element – the Lung and its brother Official, the Large Intestine.

We replenish our vital energy by the food and drink we consume, as well as the air we breathe. While we could survive weeks without food and days without water, we could not survive without air for more than mere minutes.

The Physical Level
The lungs are a pair of spongy organs situated in the thoracic cavity. Their main function is to oxygenate venous blood by the air drawn through the windpipe (trachea) into its tubular branches (bronchi), which divide into smaller branches, ending in microscopic air sacs (alveoli). In the alveoli, oxygen is absorbed into the blood. The oxygen is carried by the red blood cells throughout the body. Oxygen is essential for every cellular process. Carbon dioxide, a waste product of metabolism in animals, travels from the blood to the alveoli to be released by exhalation. Plants, in turn, "inhale" carbon dioxide to metabolize into energy through the process of photosynthesis, and "exhale" oxygen.

When the Lung is physically imbalanced, its functions of drawing breath, dispersing and descending of energy and body fluids may be impaired. Thus, we may find symptoms such as coughing, accumulation of phlegm, asthma, bronchitis, wheezing, and emphysema to name a few. The skin, also an organ of respiration, is called the "third lung". The skin is constantly interacting with and exchanging substances with our exterior surroundings. Thus, the skin is said to "breathe." Toxic substances are eliminated via the skin, and may also be absorbed. Skin diseases such as acne, eczema, psoriasis, and dermatitis may point to imbalance in the Lung Official.

When healthy, the Lung Official infuses every part of the body with pure, life-giving Chi, which we feel as physical vitality.

The Time and Season
Autumn, the season of Metal, is a time of letting go of the old and taking in the new. The air in autumn takes on a new crispness. Waking up on a brisk fall day and filling our lungs with clean, cool autumn air is a breath of inspiration indeed. It is no accident that in ashrams and monasteries, practitioners often wake at 3:00 AM (peak time for the Lung, according to the Chinese 24 hour clock) to do breathing and meditation exercises – to be most receptive to the inspiration, cleansing, and transforming power of the purest and most refined Chi.

In Autumn, leaves turn color and drop. The old leaves go back to the earth, enriching it to promote the coming of new leaves and, in time, a new harvest. Metal also gives value to the earth with the precious minerals and trace elements that are formed within it. Nature instructs us about our own cycles of creating and letting go. Trees in autumn don't stubbornly hold onto their leaves because they might need them next year. Yet, many of us defy the cycle and hold onto what we've produced or collected - those decayed leaves, that old negativity.

The Mental Level
Without the ability to take in new and fresh, it is difficult to let go of the old. We tend to cling to the past. Conversely, without letting go of the old, stale waste, anything new and fresh will become tainted and polluted. Nothing new can truly enter.

Just as Metal gives richness and value to the earth, it also grants us our sense of self worth. The air we breathe inspires the mind, as well as the body. Proper functioning of the Lung Official allows us to receive more than mere physical oxygenation. It allows us to absorb new experiences, fresh ideas, concepts, and to feel mentally inspired. Consider the spontaneous, innocent curiosity of a child. Everything is a fascinating exploration, a new discovery - full of wonder, unhindered by the toxic clutter of the past.

When Metal is healthy, it gives quality and essential goodness to every mental function. We make quality plans and decisions; we hold to standards of quality in what we consume, in how we honor and care for our bodies, in how we attend to our intellectual life, with whom we choose to interact, in the work we choose to do, and the boundaries we set and uphold. Such a healthy mind orients us to bring forth our very best, to be of service to others, and to fully express our unique gifts, talents, and abilities.

An imbalanced Lung Official, at the mental level, can manifest as a mind that is full of old judgments, assumptions, beliefs, prejudices, stubborn positions and opinions - rigid, closed, and inflexible. Anything new that is presented is often dismissed as unworthy, essentially a "load of crap". Such a mind is often dirty and cynical, seeing the bad in everything, envisioning the worst possible outcomes.

Lacking a sense of self worth, the Lung imbalanced person tends to project this perception outward viewing others, and the outer world at large, as unworthy, inferior, and undeserving of respect. There is often a cutting, dismissive sarcasm, and an air of arrogant superiority present in such people. Lacking self worth internally, the Lung imbalanced person may well crave constant acknowledgement, admiration, and respect from others. He may collect things that outwardly demonstrate quality and accomplishment. Identifying his worth with material things, he may become preoccupied with over-striving for such things as the "perfect" appearance, money, power, prestige, titles, awards, trophies (including "trophy" relationships), straight "A's", insignias of rank, flashy jewelry, cars, houses, and impressive letters after his name. However, as it all stems from an inner sense of worthlessness, the cravings will never be filled by external sources.

In the other extreme, Lung imbalanced people may reject all symbols of value, feeling that since they, and everything outside of them, are worthless anyway, why bother with self-care, cleanliness, behaving decently, or self- improvement? Thus, these may be some of the dirtiest, most uncivilized people we will encounter.

The Spirit Level
The emotion associated with the Metal element is grief, which, perhaps, illustrates the cause of the deepest suffering of the Metal imbalanced patient. When we speak of spiritual suffering or treatment of the Spirit level, we do not imply that the Spirit itself suffers or requires treatment. Spirit itself is pure consciousness, and being composed of nothing but it's self, can neither be balanced or imbalanced. It is innately perfect, eternal, and unchanging – a Divine gift, which cannot be improved. It is what allows us to feel love, compassion, and respect for others, recognizing that whatever their process, the same core Divinity resides in them as in ourselves. However, a person's perception of that Spirit can indeed be compromised. This is what is meant when we speak of treating the Spirit level.

Grief is a normal, necessary, and healthy emotion when appropriately expressed. We all inevitably experience separation and loss, and we grieve at those times. Grief cleanses us of what is past or no longer needed in our lives. Every religious or mystical tradition has specific processes, ceremonies, and rituals to help the bereaved fully process the grief of the loss of loved ones, honor their memories, and ultimately return to the flow of life. When the energy of Metal is blocked or imbalanced, the expression of grief likewise becomes imbalanced and inappropriate. It may be excessive and ongoing – long after the loss has occurred. It may manifest as a continual feeling of regret, stuck in grief over what might have been - all the missed opportunities, sadly viewing life as through a rear view mirror. In the other extreme, grief – even when it should be present - may be strangely absent, unable to be accessed. We call this "lack of grief". In either case, the past remains unprocessed, and the heaviness of its pain is still carried and buried within.

Difficult as it is for a Metal imbalanced person to process grief over material losses, the deepest and bitterest grief is the perceived loss of his or her true essential nature - the internal Spiritual connection. Only the Spirit has real and lasting value, which is completely independent of external processes. It is the Lung Official that grants us the ability to perceive that inspired connection. When we perceive the Divine within ourselves, there is nothing about which to grieve, nothing to prove or fear, and nothing lacking. There is a sense of awe and gratitude for life, knowing that we are a part of something eternal - so much bigger than our individual selves. Connected in this way, we know our true worth with certainty. We have true self-respect and respect for others. Without that connection, life seems empty, void of quality and purpose. Disconnected, we may manifest a quiet and immobile resignation, as if to say, "Why bother"? At the other extreme, we may chase after gurus, religions, and teachers in a desperate quest to fill the spiritual void, but the quests will be in vain as long as the internal imbalance exists: until the Lung Official is able to receive the pure Chi from the Heavens.

The Questions
The following questions are useful for self-observation and can be appropriately modified to inquire as to the state of a patient's Lung Official, particularly at the mental and spirit levels. While any symptom can come from a primary imbalance in any element, as imbalance spreads from one Element to the next, if you suspect a problem in a patient's Metal element and specifically with the Lung Official, here are some questions to consider in assessing its state:

1. When have you felt inspired or awestruck?
2. Who do you respect and admire, and why?
3. What do you need to grieve about?
4. With what material objects have you identified your self worth?
5. How important are titles to you?
6. When have you been so intimidated by another that you couldn't speak?
7. When have you tried to impress others by your flashy clothes, car, or house?
8. When have you felt superior and arrogantly dismissed another person?
9. When have you tried to intimidate others by your flaunting your intelligence?
10. What is truly unique and special about you?
    

Nourishing the lungs
The Lung is nourished by breathing. The best way to amplify Lung energy is to take plenty of fresh air, develop the physical capacity of the lungs through exercise such as swimming, and to consciously bring awareness into the breath. A few minutes each day of relaxed breathing, learning to breathe with the diaphragm and relaxing the muscles of the chest and shoulders, can be very effective at building the power of the Lung.
Expansive movements which physically open the chest are also helpful. The intention is to stretch, to bring tone and release contraction in the muscles that surround the rib cage. It is also possible to develop the Lung through voice work such as singing or learning to project the voice. This can be an emotionally charged process for some people, bringing them face-to-face with all the inhibitions which have been allowed to constrain self-expression.
The skin, as part of the Lung system, can be nourished by brushing. Rubbing with a good cotton towel or scrubbing the skin with a brush will maintain the skin’s health and support the immune system. Wearing natural fibres will allow the skin to breathe freely; going naked from time to time when weather and circumstances allow will also help the skin to breathe. Moderate sunbathing will nourish the skin, although overexposure may be damaging.

A Lung-supportive style of eating attends to the aesthetics of food and gives food a high value in daily life. A quality of respect for the importance of food and a delight in the simple rituals of eating set the tone for supporting the Lung.
The Lung governs Qi, so a Lung-nourishing approach to food will include many foods known as ‘Qi tonics’ and fresh foods alive with Qi. A diet high in fresh organic vegetables with some sprouted seeds and grains is helpful. The Lung also needs protein, and a craving for protein often indicates Lung Qi Deficiency. However, the best protein for the Lung is generally low fat such as tofu, beans and white meat.
When tolerated, dairy produce is strengthening for the Lung but in many cases causes congestion and the build-up of Phlegm. If this is the case, use goat or sheep products, or minimise dairy. Some pungent-flavoured foods are helpful to open the lungs and stimulate Lung function. Foods to keep in check are all those which cause congestion, i.e., rich fatty foods and any food which is processed or denatured.
Lastly, white and light-coloured foods resonate with the Lung, so foods such as radish, white meats and white mushrooms tend to have some benefit.


Source: Professor Neil R. Gumenick
M.Ac. (UK), C.T. (Adv.), L.Ac., Dipl.Ac.
http://www.meridianpress.net/articles/thelung-chinesemedicine.html

Good news, acupuncture fans: It really does help relieve stress. And now, a new study is giving a closer look at why.

The new study explores the biological mechanisms involved in acupuncture’s stress-relieving abilities, something science has yet to fully understand.

The researchers discovered that stress hormones were lower in rats that had received electronic acupuncture. Results were published in the Journal of Endocrinology.

“Many practitioners of acupuncture have observed that this ancient practice can reduce stress in their patients, but there is a lack of biological proof of how or why this happens. We’re starting to understand what’s going on at the molecular level that helps explain acupuncture’s benefit,” study researcher Dr. Ladan Eshkevari, an associate professor of nursing at Georgetown University School of Nursing and Health Studies, said in a statement.

For the study, Eshkevari and colleagues designed a series of tests with electronic acupuncture to ensure that each rat received the exact same dose of pressure. Eshkevari targeted the spot below the knee, or the “Zusanli” point, with the needle. This area is the same in rats and humans and it is reported that stimulating it can alleviate stress and other conditions.

For the 10-day experiment, researchers split the rats into four groups. One group was a control group with no added stress and no acupuncture; one group was made to be stressed out for an hour each day but didn’t receive acupuncture; one group was made to feel stressed for an hour each day but received “sham” acupuncture by their tails; and one group was made to feel stressed and received the genuine acupuncture treatment at the Zusanli area.
The body secretes an assortment of hormones into the bloodstream as a reaction to stress, which the researchers were then able to measure in the rats. They assessed blood hormone levels secreted by the hypothalamus, the pituitary gland and the adrenal gland — together these are known as the hypothalamus pituitary adrenal (HPA) axis. They also measured a peptide involved in creatures’ “fight or flight” responses, called NPY.
Researchers discovered that the “...electronic acupuncture blocks the chronic, stress-induced elevations of the HPA axis hormones and the sympathetic NPY pathway,” Eshkevari said in the statement.
Since stress has been linked with detrimental health effects including heart disease and even brain shrinkage it’s important to study any measures to combat its detrimental nature.


reference: http://www.huffingtonpost.com/2013/03/16/acupuncture-could-help-prevent-stress_n_2883996.html

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

By: Henry Bodkin

Cholesterol does not cause heart disease in the elderly and trying to reduce it with drugs like statins is a waste of time, an international group of experts has claimed.A review of research involving nearly 70,000 people found there was no link between what has traditionally been considered “bad” cholesterol and the premature deaths of over 60-year-olds from cardiovascular disease.
Lowering cholesterol with medications is a total waste of time. Professor Sherif Sultan, University of IrelandThe authors have called for a re-evaluation of the guidelines for the prevention of cardiovascular disease and atherosclerosis, a hardening and narrowing of the arteries, because “the benefits from statin treatment have been exaggerated”.
The results have prompted immediate scepticism from other academics, however, who questioned the paper’s balance.
High cholesterol is commonly caused by an unhealthy diet, and eating high levels of saturated fat in particular, as well as smoking.
It is carried in the blood attached to proteins called lipoproteins and has been traditionally linked to cardiovascular diseases such as coronary heart disease, stroke, peripheral arterial disease and aortic disease.

Co-author of the study Dr Malcolm Kendrick, an intermediate care GP, acknowledged the findings would cause controversy but defended them as “robust” and “thoroughly reviewed”.
“What we found in our detailed systematic review was that older people with high LDL (low-density lipoprotein) levels, the so-called “bad” cholesterol, lived longer and had less heart disease.”
Vascular and endovascular surgery expert Professor Sherif Sultan from the University of Ireland, who also worked on the study, said cholesterol is one of the “most vital” molecules in the body and prevents infection, cancer, muscle pain and other conditions in elderly people.
“Lowering cholesterol with medications for primary cardiovascular prevention in those aged over 60 is a total waste of time and resources, whereas altering your lifestyle is the single most important way to achieve a good quality of life,” he said.
Lead author Dr Uffe Ravnskov, a former associate professor of renal medicine at Lund University in Sweden, said there was “no reason” to lower high-LDL-cholesterol.
But Professor Colin Baigent, an epidemiologist at Oxford University, said the new study had “serious weaknesses and, as a consequence, has reached completely the wrong conclusion”.
Another sceptic, consultant cardiologist Dr Tim Chico, said he would be more convinced by randomised study where some patients have their cholesterol lowered using a drug, such as a stain, while others receive a placebo.
He said: “There have been several studies that tested whether higher cholesterol increases the risk of heart disease by lowering cholesterol in elderly patients and observing whether this reduces their risk of heart disease.
“These have shown that lowering cholesterol using a drug does reduce the risk of heart disease in the elderly, and I find this more compelling than the data in the current study.”
The British Heart Foundation also questioned the new research, pointing out that the link between high LDL cholesterol levels and death in the elderly is harder to detect because, as people get older, more factors determine overall health.
“There is nothing in the current paper to support the author’s suggestions that the studies they reviewed cast doubt on the idea that LDL Cholesterol is a major cause of heart disease or that guidelines on LDL reduction in the elderly need re-valuating,” a spokesman said.

I have been a huge enthusiast of bone broth especially when cooked with Chinese herbs to enhance immune and endocrine function, strengthen connective tissue, improve digestive function, strengthen blood, qi and bones.
ingredients: ren shen, dong quai, huang qi, hong zao, lycii berry, chuan xiong, and dang shen.
Soon to come, I will be making ginseng (with other essential herbs) bone broth for order. Will be available in quart sizes.

A staple of the human diet for thousands of years, bone broth is enjoying a resurgence of interest due to its powerful health benefits. Bone broth is easy to incorporate in your diet as a base for soups, stews and legumes. Follow our recipe below to make your own fortifying and replenishing broth.

Top 5 Reasons to Eat Bone Broth:
1. Nourish Your Gut
Bone broth is full of gelatin and collagen, which soothes the intestinal tract and helps heal leaky gut, aka intestinal permeability. With stress, diet, alcohol, caffeine and NSAIDS wreaking havoc on our intestines, anything and everything we can do to help repair the gut is beneficial, as a healthy intestinal tract is essential to overall good health.

2. Boost Your Immune System
Yes, Grandma was right about chicken soup. A traditional folk remedy for colds and flus, bone broth provides a rich array of nutrients (especially gelatin) which support your immune system. Cysteine, an amino acid found in chicken, helps to thin mucus so it can be expelled more easily. When fighting a cold, make a chicken broth with added spices or peppers to make it spicy to help keep the mucus moving.

3. Increase Bio-available Minerals
As a result of soil degradation, the mineral content of our foods is reduced, and many of us have compromised absorption due to poor gut health. Yet minerals are critical to so many bodily functions and impact everything from our bones to our mood and our sleep. Supplying calcium, magnesium, potassium, silicon, sulfur and phosphorous, bone broth provides an excellent means of boosting your mineral intake. 

4. Promote Healthy Skin
A rich source of skin-supporting amino acids glycine and proline, along with collagen, the ultimate skin food, bone broth can improve skin elasticity and fight wrinkles.

5. Reduce Inflammation
Glucosamine, chondroitin, collagen, and gelatin support your joints, bones, and reduce inflammation throughout your body.

How to Make Bone Broth
Broth is forgiving so exact measurements are not required for success. The essential ingredients are simply bones, water and vinegar, which draws the minerals out from the bones. Vegetables (carrots, garlic, onion), sea salt and herbs improve the flavor and can be added towards the end of the cooking time, if desired.

Ingredients:

• 2 – 4 lbs bones – from poultry, fish, shellfish, beef or lamb (pastured, organic, and grass-fed)
• 1 gallon water or enough to cover bones (approx. 2 cups of water per 1 pound of bones)
• 3 – 4 tablespoons of apple cider vinegar (or other natural vinegar)  

Pour water and vinegar over raw or cooked bones in a large pot (e.g. the remains of a roasted chicken) and let sit for 30 – 60 minutes. Heat the pot and bring the water to a boil. Skim any scum that rises to the top. Reduce heat and allow the broth to simmer gently. Cook on low for at least 6 hours or overnight, to extract the most gelatin and nutrients from the bones. Use your slow cooker if you have one. After several hours of barely simmering, remove from heat and strain through a fine mesh sieve, strainer or cheesecloth. Use as a base for any type of soup, or drink one cup a day for a health-promoting tonic.


Written by Be Well Health Coach Laura Kraber.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Those unfamiliar with the principles of traditional Chinese medicine may be surprised when an acupuncturist asks to see their tongue. However, this tongue inspection plays an important role in diagnosis, developing a treatment plan, and gauging progress. The tongue can be a window into your health and is connected to the meridians and organs. What is the practitioner looking for?

1. Color: A healthy tongue tends to be light red or pink with a thin coating. However, the color of the tongue varies by person. In general, a dark red tongue is a sign that there is excess heat in the body. The darker red, the more heat present.
A purple or bluish tongue shows the practitioner that there is stagnation and the exact hue and coating can reveal where the imbalance is occurring. A pale tongue means there is a deficiency, such as deficient qi, blood, or yang. It can cause cold in the body.
In addition to the color of the tongue body, there can also be variations on different parts of the tongue. For example, the tip of the tongue is correlated with the Heart and a dark red tip is a sign that there is excessive heat in the Heart. The color of the back of the tongue clues practitioners into the health of the Kidney.
2. Coating: Ask any dentist and they’ll tell you that brushing or scraping your tongue is an excellent way to get rid of bad breath and maintain oral health. Certain fields of alternative medicine recommend it for detoxification purposes. The tongue tends to harbor microbes and food particles. Yet, a licensed acupuncturist needs to see this coating, which is why you shouldn’t scrape your tongue for approximately 24 hours prior to an appointment.
The thickness of the coating is a clue. A thin coat can indicate that a condition is mild. A thick coating is a sign that the condition is more serious, while no coating or a peeling coating means heat or that Stomach qi and yin, Kidney yin, or other areas are deficient or damaged.
The color of the coating plays a role in diagnosis. For example, a yellow coating is a sign of heat, while a gray tongue coating reveals internal heat or damp-cold patterns. The quality of coating is also important. A dry tongue means deficient fluids and a wet tongue is tied to dampness and poor fluid metabolism.
3. Shape or Size: The shape and size of the tongue are often indicative of fluid balance, the state of blood, excesses, and deficiencies. Similar to color and coating, the shape and size of the tongue varies by patient. Tongues can be stiff, thin, swollen, long, and anything in between. A flaccid pale tongue is typically a sign of qi and blood deficiencies, while a red swollen tongue, particularly if painful, is correlated with Heart and Spleen heat. The movement of the tongue is also considered.
This primer doesn’t encompass the entire multi-faceted art of tongue diagnosis. It takes a highly trained practitioner to understand all of the nuances. Factors, such as age, the season, food and beverages, and even the time of day influence the tongue’s appearance. A licensed acupuncturist with extensive training in traditional Chinese medicine will take all of this into account when performing a tongue diagnosis.

reference: http://tryacupuncture.org/the-importance-of-the-tongue-in-traditional-chinese-medicine/

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

The response to acupuncture of 18 anxious adult subjects who complained of insomnia was assessed in an open prepost clinical trial study. Five weeks of acupuncture treatment was associated with a significant (p = 0.002) nocturnal increase in endogenous melatonin secretion (as measured in urine) and significant improvements in polysomnographic measures of sleep onset latency (p = 0.003), arousal index (p = 0.001), total sleep time (p = 0.001), and sleep efficiency (p = 0.002). Significant reductions in state (p = 0.049) and trait (p = 0.004) anxiety scores were also found. These objective findings are consistent with clinical reports of acupuncture's relaxant effects. Acupuncture treatment may be of value for some categories of anxious patients with insomnia.

reference: pubmed
Spence DW1, Kayumov L, Chen A, Lowe A, Jain U, Katzman MA, Shen J, Perelman B, Shapiro CM.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Enough enquiries regarding weight loss, diet, and detoxing has inspired me to write this post.
This is my understanding and approach to diet according to Traditional Chinese Medicine and other traditional therapies.
In Chinese medicine there is little reference to detoxing unless we're dealing with a severely toxic constitution, like drug overdose, obesity, severly hypertensive or diabetic. Chinese medicine is very conservative when it comes to detoxing, in many cases it may cause more harm than benefit.
I propose embracing a more wholesome approach that helps maintain optimal weight and is nurturing to the organism, the key is in establishing healthy patterns of behavior regarding food. When choosing a diet therapy, the goal is to consider the time cycle for certain organs responsible for digestion, the seasons, and your constitutional composition. Not everyone benefits from a vegerarian, or raw diet. Having your acupuncturist assess your constitution so that you are properly informed is a very important step.
Our metabolism is most heightened before 2 PM, that means animal proteins should be consumed by 2 PM. The main meals should be early morning and early afternoon. Post 2 PM, vegetarian meals are preferred. Vegetarian meals means- a pretty healthy non-starchy diet. Like soups, stews, curries, grilled/stir fried/steamed vegetables with a grain. 
The spleen organ, according to TCM is responsible for metabolism, and it likes regularity. Establish regular times for eating meals and commit to those times every day. Eating in silence with limited disruptions determines the quality of digestion. The last meal should be by 6 PM. Post 6 PM, if  hungry snack on a fruit.
The primary foods to avoid are sugars, starches, and dairy (unless you know your dairy farmer). These foods are inflammatory and the cause of many chronic internal disorders.

Animal proteins should be organic, I know it costs a lot more but it is absolutely worth it -we're finding that a lot of hormonal imbalances in both men and women are due to the manipulation of hormones in the animals. Not to mention cancer being linked to carcinogenic matter fed to chickens. We are in control. Wherever possible, choose organic proteins. 

The digestive system thrives in a warm environment. Consumption of cold and raw foods will slow down metabolism. It wants foods that are warming and cooked. Drinks should be taken at room temperature or slightly warm, add lemon juice for weight loss. 
When washing greasy dishes in cold water, dishes are still greasy right?  Hot water obviously cleans much better, same idea with the body. 
Meals should mostly be soupy. They should not be dry, avoid sandwiches, chips, fries and other fast food type foods. Those are not metabolized very well and offer little nutritional value. 

If you are trying to lose weight, set realistic goals. Losing 1 pound a week is very doable, and you will keep it off.
Exercising is very important. Plan to have at least 30 to 45 minutes of cardio every day, when the blood and lymph are circulating, qi and blood can circulate and nourish every organ system.

To review, proper eating habits to improve digestion:

• First thing in the morning and throughout the day drink warm to hot water with fresh organic lemon juice (especially for weight management).
• Avoid drinking beverages with meals. Drink 1 cup of room temperature water before meals.

• Main meal to set up metabolism is breakfast. The time should be consistent daily, and the combination is essential for what your body will crave all day. A meal rich in carbs, will mean you will crave carbs all day.
• Meals should be prepared from scratch, avoid processed food. If you can't pronounce the ingredients, they are probably not nutritious and possibly harmful.
• Spices that assist the digestive function includes ginger, cayenne, and turmeric. Moderate if you are prone to heartburn or acid reflux. 
•  Introduce fermented foods like sauerkraut, pickle your own vegetables. Include fermented foods with at least one meal a day. Fermented foods populate your gut with beneficial bacteria, and improve digestion.
• Understand which foods are beneficial for your constitution. Food is medicine, most imbalances can be corrected with foods.

• Adrenalin stress and hyperactive nervous system inhibits secretions and supply all blood towards the fight or flight response. Blood is not flowing to the stomach or mouth causing digestion to shut off.

• How you eat is the most critical element to gallbladder and  stomach function, chew food thoroughly, and take your time, smell and taste your food. Shut off all other stimulants like television, computer, and phone.

• Consume herbal digestive bitters or apple cider vinegar before meals.

• ·Got to bed on an empty stomach - at least 4 hours after you ate. The liver needs 8 hours to detoxify and replenish, going to bed on a full stomach means the liver is forced to break down the meal when it should be purifying blood.
• Stress is the primary trigger for most imbalances in the body, it is responsible for a host of illnesses, we can probably assess the root of most disease in stress. Adaptation to stress is very important, manage through spiritual practice of yoga, tai chi, qigong, meditation, singing, dancing, etc.
  
  

 More Review:

• Meals should be high in vegetables, fiber, and some white protein (fish, turkey, chicken).
• Meals should not be dry (sandwiches, chips).
• Most meals should be soupy, like curries and stews.
• Raw foods should be a side dish and not your main dish.
• Grains should be soaked overnight with a little bit of lemon juice.
• Limit consumption of carbohydrates.
• Avoid soft drinks, limit caffeine and alcohol.
• Avoid snacking unless it’s in the nut or fruit family.
• Don’t skip meals, eat regularly.
• Limit sodium consumption (table salt).
• Beneficial tea is Green tea.
• Do not eat any pre-packaged, canned foods, processed or microwave food.
• Avoid greasy, rich, fatty, deep fried foods.
• Limit dairy intake.
• Avoid overeating.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

The reason you are referring to this page is because we assessed your health condition as inflammatory and advised a non-inflammatory diet.
Partially adopted from the website thecandidadiet.com

Preparing for the cleanse, 7 to 14 days
This is a strict (but very healthy) diet. Think about what you eat each day. When ever possible, prepare all meals from scratch, buy organic, animal proteins should be free of hormones and antibiotics, eat wild caught fish only and fresh seasonal local vegetables. Establish relationships with local farmers, farmers who are passionate about pure foods, buy seasonal vegetables, local eggs and meat. Your food is your medicine.

• Eat only raw salads and steamed vegetables
• Buy organic if you can
• Make sure your bowels are moving, drink a fiber drink like psyllium husk twice each day
• Do the cleanse for 7-14 days

Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, all winter squash except zucchini, beets, peas and parsnips. Raw salads and steamed vegetables might not sound that exciting, but you can use salt, pepper, lemon juice and various herbs and spices to liven them up. See the list of veggies you can eat from phase one.

The Cleanse, for the next 7-14 days you will be drinking 1 liter of broth with either a raw salad or steamed vegetables.

RECIPE: VEGETABLE BROTH
3-4 potatoes, peeled and diced
1 small onion, diced
3-4 stalks of fresh grown celery, thinly sliced
1-2 fresh grown carrots, thinly sliced
Cayenne pepper (optional)
1 large handful of greens such as kale or chard, chopped

Place ingredients in 3 quarts (about 3 liters) of pure or distilled water. Bring to boil and simmer for 20 minutes, strain the liquid and discard the veggies. If you'd like to spice it up a little, throw in some cayenne pepper. You should drink 2-3 bowls of this vegetable broth each day to replace depleted minerals. Use organic vegetables if possible!

RECIPE: FIBER DRINK, drink two cups a day.
1 cup of room temperature water
1 flat tablespoon of Psyllium Husk powder


PHASE ONE, FOODS TO EAT FOR THE NEXT FOUR WEEKS.

VEGETABLES
Asparagus
Avocado
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Garlic (raw)
Kale
Leeks
Okra
Onions
Peppers
Radish
Seaweed
Spaghetti squash
Spinach
Summer squash
Swiss chard
Tomatoes
Turnip
Zucchini

• Avoid starchy vegetables such as carrots, sweet potatoes, potatoes, yams, corn, all squash except zucchini, beets, peas, parsnips and all beans except green beans
• You should buy your vegetables fresh and eat them raw, steam or grill them. Add a little garlic and onions for flavor.

LIVE YOGURT CULTURES
Plain yogurt
Probiotics

• Live yogurt cultures (or probiotics) help your gut to repopulate itself with good bacteria
• Yogurt from goat and sheep milk is even better, as they tend to contain fewer chemicals

PROTEINS
Beef
Chicken
Fish
Eggs

• Proteins almost completely free of sugars and mold, so they fill you up, limit to 3 servings of beef, chicken or fish a week
• Eat fresh and organic meat if possible - processed meat like lunch meat, bacon and spam, is loaded with dextrose nitrates, sulphates and sugars
• Smoked or vacuum packed meats are also best avoided

NUTS AND SEEDS
Nuts and seeds that don't contain a high mold content

• Nuts are a high protein food
• Avoid peanuts and pistachios as they tend to have a higher mold content
• You can remove mold by soaking the nuts in water
• Another tip to remove mold - spray the nuts with a diluted grapefruit seed extract solution

NON-GLUTINOUS GRAINS
Buckwheat
Millet
Amaranth
Quinoa
Wild and brown rice

• Grains contain a high amount of fiber, excellent for keeping the colon clear 
• Soak grains overnight with a tiny bit of lemon juice
• Grains also act like a pipe cleaner in your intestine, grabbing toxins like pollutants, chemicals, pesticides and heavy metals on their way through

HERBS AND SPICES
Basil
Black Pepper
Cayenne
Cilantro
Cinnamon
Cloves
Cumin
Curry
Dill
Garlic
Ginger
Nutmeg
Oregano
Paprika
Rosemary
Tarragon
Thyme
Turmeric

• Most of these herbs contain antioxidants, and anti-fungal properties
• Increase circulation and reduce inflammation
• Improve digestion and alleviate constipation

OILS
Virgin Coconut Oil
Olive Oil
Sesame Oil
Pumpkin seed oil
Macadamia Oil
Almond Oil
Flax Oil
Safflower
Sunflower
Coconut oil
Coconut butter
Ghee
Organic butter

• Use cold pressed oils
• Heating or boiling destroys many of the oils' nutrients

SEASONING
Black Pepper
Salt
Sea Salt
Lemon Juice


HERBAL TEAS
Cinnamon Tea
Clove Tea
Chamomile Tea
Pau D'arco Tea
Peppermint Tea
Ginger Tea
Licorice Tea
Lemongrass Tea
Green Tea

• All of these herbal teas have anti-fungal, anti-inflammatory properties
• If you're missing your morning coffee, try green tea instead

PHASE 2: Foods to Reintroduce for the next 4 weeks.

BEANS
Adzuki Beans
Black Beans
Chickpeas
Mung Beans
Lima Beans
Pinto Beans
Navy Beans
Split Pea

• Beans are banned from Stage 1 because they contain lots of carbs
• They can be reintroduced in Stage 2 because they also contain fiber
• Soak all beans overnight with a little bit of lemon juice

HIGH CARB VEGETABLES
Carrots
Sweet Potatoes
Yams
Corn
Beets
Peas
Parsnips
Winter Squash

• These vegetables are banned in Stage 1 because of their high carb content
• However, they are nutrient dense and can be reintroduced in Stage 2
• Try adding 2-3 small portions each week

FRUIT
Green Apples
Pears
Grapefruit
Blueberries
Raspberries
Cranberries
Huckleberries
Blackberries

• Fruit is banned from Stage 1 because it contains sugar
• This is a list of low sugar fruits that may be OK to reintroduce in Stage 2

PHASE 3 AND BEYOND, A LIFESTYLE ADJUSTMENT.

Be careful in re introducing foods like pizza and apple pie, you will have a reaction and it will probably be phlegmy and unpleasant.
It is believed in Chinese Medicine that most illnesses can be traced to an inflammatory condition.
For two months now, you have avoided inflammatory foods, and you are probably feeling for the most part symptom free.
I suggest you adopt this diet as a lifestyle. It will help prevent illness and serve your body.




For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

The face is a reflection of the internal system. If digestion is weak, skin will appear sagging. If the kidney function is insufficient, puffiness or dark circles under eyes will be present. If there is a hormonal imbalance, the face is prone to acne. If the liver function is impaired, dark spots or pigmentation is visible. If there's emotional instablility, the complexion is dull. In essence, a healthy body and spirit will reflect in the face.  

Being a human pin cushion isn't everyone's idea of an indulgent beauty treat, but with acupuncture's ability to ease fine lines and wrinkles, dark circles and even acne, maybe it's time to get on board. Concentrating on different points on the face, needles work to improve the skin's elasticity and general appearance.

"The face is seen as another micro system of the body," acupuncture practitioner Theresa Velasquez of London's AcuMedic told Cover Media.

"The needle is seen as a tool... that delivers blood flow to the surface of the skin. It helps adjust the normal colour or appearance of the skin and if, for instance, there is any scarring or deep wrinkles or fair wrinkles around the eyes, forehead, nasal area, or mouth then the needle helps direct blood flow to where it's needed."

In Chinese medicine there are five main organs; liver, lung, spleen, heart and kidney. Each of those organs are paired with another five organs. Those pairs have specific functions for the body, e.g. the stomach and the spleen are responsible for transporting and transforming food into essence. Each organ system affects the quality of the skin.
If there is disharmony in the function of the spleen organ, then skin will appear to sag.
Dark circles are commonly related to the kidneys and the spleen and sometimes the liver. Blemishes on the chin are related to the stomach meridian, and the stomach pairs with the spleen. Acne is also related to hormones and dampness, with dampness associated commonly with the spleen. Wrinkles could be caused by a deficiency in the blood.

"In cosmetic acupuncture the lungs are one of the most important aspects of treatment, because we see the skin as a reflection of the lungs. Because the skin is another way for the body to breath. So it's an organ in Chinese medicine," Theresa noted.

Acupuncture, both on the body and face, is not painful. You can barely feel the needles, with the thought of being pricked over and over a lot worse than the reality. It's a great time to reconnect with your inner thoughts too.

"Generally with the use of acupuncture, it's mechanism is that there are slight depressions along the meridian lines along the body, and this depression is in between two muscles, so there is a space between the muscles.

"The needle is just to help facilitate the connection of chi, also known as energy, and then it helps stimulate the meridian and the organ that is associated with it. So it can do various things depending on the manipulation applied and also the direction of the needle," Theresa said.


reference: http://www.tv3.ie/xpose/article/beauty/164752/Cosmetic-acupuncture-explained
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Summer represents the outward expression of energy, expansiveness, movement and activity. It is the most yang of the seasons and is ruled by fire. Life and energies are at their peak. Summer in TCM is the season associated with the heart and the small intestine. The colour is red, the emotion joy, and it is a time for growth, expansion, light, abundance and is the manifestation of all we have been cultivating throughout the spring. Many look forward to summer all year round. The weather is hot and the sun is out, improving people’s moods and people are drawn outdoors to participate in all the activities they have been longing for all winter. Plants grow quickly, people are full of energy and the body’s qi and vitality are at their peak. It is a time to cultivate the yang energy (fire), while making sure that it does not come to excess. In TCM, the heart, mind and spirit are ruled by the fire element, so priority should be given to these important aspects of ourselves in the summer season.
Rising early in the summer allows us to benefit from the suns nourishing rays. Being up early enables us to get all of the suns nourishing energy which is the most bountiful at this time of year. In summer, our work, play and relationships should be filled with joy and should instill in us a feeling of happiness and delight. We should live our lives and go about our daily activities with joy, passion, and laughter. This is how we know that the heart energy is balanced in us.
Physically, when we are properly balanced, the heart circulates oxygen rich blood throughout the body, and assures proper assimilation in the beginning stages of digestion in the small intestine. In Chinese medicine, mental acuity is associated with the heart therefore memory, thought processes, emotional well being and consciousness are also attributed to the heart and the fire element. This is a time to nourish our spirits, realize our life’s potential, finding joy in hot summer days and warm summer nights.
When the heart is balanced, the mind is calm and we sleep deeply and wake rested. When the heart is imbalanced, we may lack joy (which manifests in depression) or have an excess of joy (mania or manic behaviour). Some indications of a heart imbalance are nervousness, insomnia, heartburn and confusion, red complexion, poor memory and speech problems.
Emotionally, because the heart is connected to our spirits, summer is the best time to heal emotional wounds that we have carried with us from our pasts. Healing these wounds frees up space that we can fill with love, joy and happiness and ensures that we will not carry our old hurts with us into the future.
Here are some tips to help you make the most of the summer season:
Drink plenty of water and other fluids
Wake up earlier in the morning
Rest at midday
Add pungent flavors to your diet
Refrain from anger; keep calm and even-tempered. (anger causes and exacerbates heat!)

Summer is about abundance, and this is definitely the case with foods. Fruits and vegetables abound in summer, and we are lucky to have a multitude of choice when it comes to what we eat. Because it is the season of maximum yang, it is important to stay cool and hydrated. There are many foods that are beneficial to eat during this season. All foods in Traditional Chinese Medicine have a temperature, and energetic properties so in summer, we eat cool, yin foods that are moistening to balance the heat. Many raw foods are seen to be cooling in nature, so summer is the perfect time to indulge in salads, which are full of raw vegetables, very cooling and hydrating to the body - check with Anjelika if your digestion benefits from more raw or cooked foods. Eating more foods with pungent flavours and reducing bitter flavours help to strengthen the lungs – responsible for sweat so helps to maintain the normal sweating mechanism . Foods with cooling properties also clear heat, can reduce toxins and help to generate body fluids. Generally, most vegetables and fruits are cooling, eating them raw makes them cooler still, and many seafoods are also cooling in nature.

Here is a list of foods that are beneficial to eat in the summer months:

• Apricot
• Cantaloupe
• Watermelon
• Strawberries
• Tomatoes
• Lemon
• Peach
• Cucumber
• Orange
• Asparagus
• Sprouts
• Bamboo
• Bok choy
• Broccoli
• Chinese cabbage
• Corn
• White mushroom
• Snow peas
• Spinach
• Summer squash
• Watercress
• Seaweed
• Mung means
• Cilantro
• Mint
• Dill
• Bitter gourd
• Mung beans
• Wax gourd
• Lotus root
• Lotus seed
• Job’s tears
• Bean sprouts
• Duck
• Fish

Living in harmony with the seasons is at the core of Traditional Chinese wisdom. It was based on living in harmony with nature and one’s environment. Traditional Chinese Medicine is also a system that is rooted in prevention. Food is medicine and the ancient Chinese used food and its healing properties to build up the body when deficient, cleanse it when toxic, and release it when in excess. With these basic principles of eating with the seasons, and an awareness of the organs associated with each phase and their emotions, we can all stay healthy, strengthen our bodies, minds and spirits and live long, happy healthy lives.


reference: Emma Suttie, D.Ac for Chinese Medicine Living
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Timeless Beauty Blue Chamomile face cream contains phenolic derivatives, which have an antiseptic and healing quality, which is most helpful in relieving skin congestion. It is one of the most widely used botanicals and has antioxidant and anti-inflammatory properties. It contains azulene which helps to reduce puffiness and cleanse pores of impurities. Chamomile is extensively used with skin problems such as rashes, acne, eczema, psoriasis, hypersensitive skin and allergic conditions. The  flavonoids as well as the lipophilic (sesquiterpenes) compounds found in chamomile help to reduce capillary fragility, which in turn helps to strengthen the skin. The vasoconstrictor properties again help to reduce redness of the skin, which is due to enlarged capillaries.

Timeless Blue Chamomile Face Cream 
Ingredients: Blue & Wild Chamomile concentrated plant extracts; sweet almond oil; jojoba oil; rosehip seed oil; coconut oil; beeswax; aloe vera gel; distilled water; vitamin E oil; Vitamin C, grapefruit seed extract.

Directions: Place a small amount of cream into palm of hands and massage over face and neck. Store in a cool, dry place away from direct sunlight. If irritation occurs, discontinue use immediately. External use only, do not ingest.
Please communicate to Anjelika if you have sensitive skin, or sensitivities to certain scents .