3 Easy Steps to Prevent Burnout

Congratulations! You’ve found the section of my blog where we are going to get very real. I wholeheartedly promise to highlight my deepest regrets, failures, mistakes, and saddest of times. 

Why would I do this? Because it is in these times where transformation happens; it is here where our souls grow in ways we never thought possible. I’ll start small, of course; after all, I don’t want to scare you. I merely want to share with you some of the valuable lessons I’ve learned and some of my most treasured experiences, in the hopes that some of my stories may help you in the future. 

I also want to remind you that although we as individuals of a specific culture create images on the web of what our lives are like, often using only beautiful pictures, carefully edited words, and strategically chosen brands, there is a very real side to each and everyone one of us. Every single one of us will fail, lash out, cry heavily, say things we don’t mean, and feel defeat many times throughout our lives. The goal of this section in my blog is to help all of us accept that this is normal, and this is where the beauty lies, this is the truth, this is where real change and growth happens. 

BURNOUT is REAL! My 3 Very Simple Tips to Avoid (or correct) Burnout 

I have a tendency to overload myself in life. I work too hard and create so many unrealistic goals that would never, ever be possible in a million years. Since as far back as I can remember I’ve been working at least 2 jobs at a time, studying something or other, attempting to exercise, and trying desperately to take care of myself (and I wonder why I get headaches or feel exhausted!). Needless to say, I have burnt the candle at both ends and have nothing left to burn. I had an intense breakdown the other night where I cried my eyes out in front of my wonderful, loving, and ever-patient roommate. What about? I had no idea. I just knew that every other sentence ended in: “I’m just so exhausted.” 

After spending some time journaling to follow my massive waterworks, I realized that something had to change. I had started in a situation that I absolutely loved: I’m a practicing acupuncturist and, in my totally biased opinion, there is no better job out there. I have an extremely loving support network, I live in a beautiful area, and I have so many wonderful ideas for the future. The problem? I often had no energy to enjoy any of it. 

I realized I was beginning to feel burnout. If you’re not familiar with burnout, the term is used to describe fatigue, high stress, and impossible standards that are specifically related to your job. The major downside of this, in addition to the toll it plays on your overall health, is that many people begin to dislike their jobs. 

Burnout was originally referred to as an issue affecting medical health professionals, but today, with our high-stress, high-speed lifestyle in any first-world nation, it can be seen in almost every profession. Imagine my immense panic when I started to feel burnout in my acupuncture job? Literally, I love acupuncture. I think it’s the greatest thing since sliced bread. Since my cognizant, rested mind knows this, I knew I NEEDED to do something to make sure my fire for the medicine kept alight. 

Following is my attempt to reverse the burnout I’ve been experiencing in myself, and hopefully help prevent it in some of you! 

1 - Have at least 2 days off a week. 

If you’re lucky enough and it’s financially accessible to you, I highly recommend taking 3 days off. Operating on 1 day off is literally impossible. That day ends up being everything but a day off. It is spent doing laundry, grocery shopping, meal prepping, exercising, doing bookwork, and trying to prepare for the week ahead. There is absolutely no way around it. You need (I need) one full day to do nothing. NOTHING! Or at least whatever comes up, be it hiking, Netflixing, reading, or sleeping. Trust me, adding extra jobs, working overtime, or offering to cover coworker’s shifts may seem like a wonderful idea at the time but this is not sustainable over time, and what good will the extra money be? You’ll be too tired to do anything with it! 

2 - Schedule in lunch breaks. 

Lunch breaks, doesn’t that sound so simple? Well, let me tell you when it’s NOT so simple…when you’re fresh out of graduate school and you feel like you need to cater to your every patient’s optimal schedule or they won’t see you, they’ll find someone else, and you’ll never make a dime. It would probably be better to just call your whole degree a wash, declare bankruptcy, and hide under a rock. If this sounds familiar to you, you are not alone. It is EXTREMELY difficult to advocate for yourself when you own your own business. More often than not, your needs get pushed behind those of your clients. Once again, this is a completely unsustainable lifestyle. You are NOT a better person if you put everyone else’s needs before yours, you are just a more tired person with a whole bunch of resentment. When you begin to skip things like lunch, I’ll tell you what happens. You send the message to your body that you are not important. So not only will you get moody, light headed, irritable, and over tired from lack of nutrition, you will also begin to lower your self worth and importance. This leads you to become short and frustrated with those around you, and you won’t be able to show up in a present way for your clients, patients, colleagues, and loved ones. Here’s hoping you have a job that schedules this time in for you, but if not and you are a small business owner- please, please, please make this a priority for yourself. Even if you work from home, make a healthy lunch every day, eat it without distractions and optimally take half an hour to get out of your place of work to change up the scenery a bit. Things that especially help me regroup are: short walks, deep breathing, yoga poses, meditation, and journaling. 

3 - Make “me time” a priority. 

Get it in your head that your “me time” is just as important as a business meeting with the head of the company. Schedule in time for whatever makes you tick. For me, it is meditation, yoga, and/or getting outside. I find that my days are so much more pleasant (and I am more pleasant) when I do these things for myself. This all circles back to the idea that we have to show our “innerselves” that we are our number one priority in life. And, as an added bonus: when we take time away from work, it will be that much more enjoyable to come back to it later feeling refreshed. I have an abundant history of using so many excuses on the reg: “I’m too tired”, “there’s not enough time”, “if I cut out my yoga, I can schedule one more patient on that day.” No, no, no, honestly you can make an excuse every single day of your life to avoid “me time”, it gets pushed aside SO OFTEN. Just think, you wouldn’t miss a meeting with your boss would you? By missing out on your quality time with yourself,  you rob yourself of your importance and you will start to skimp in other areas of your life. This is simply crucial, you need to know that you are taking care of yourself, it gives you grounding, stability, and confidence. So, start blocking off time in your day to do something that brings you joy. If you don’t start looking out for yourself, who will? It is nobody’s job other than your own. 

Take it from me, burnout, even at the early stages is no fun. Please don’t let yourself get there, look out for yourself from day 1. Make yourself your biggest and best priority in life, and everyone else will respect and honor you. It is so easy to pick out the people who take care of themselves in a crowd, be one of those radiant, shining humans who everyone wants to be like. 


Mad love to all you hard working souls, 

Your Simplest Detox Trick for Warmer Weather

Spring is the time for detoxing, is it not? Whatever your motivation, be it to trim down for beach season or to purge that junky feeling inside leftover from winter, you’re not alone if you feel an innate desire to cleanse your system and get ready for summer. And whether you have an annual cleansing routine or you’ve never cleansed before, adding warm lemon water to your morning routine is easy, low risk, and can add substantial health benefits to your life. 

Let’s dig a little deeper and explore the motive behind detoxing, especially in the Spring. In general, most detoxification targets the liver, this is because one of the liver’s extremely important roles is that of… well, detoxification! The human body is introduced to new toxins daily. Even those of us who argue that we live healthy lifestyles are, unfortunately, exposed to fresh toxins all the time just from breathing, and sometimes from foreign elements we are unaware are in our environments or foods. The liver helps to sort out the “bad stuff” coming in, ensuring that’s what we excrete, sweat out, or release in other ways. The liver works really hard to make sure our bodies remain as clean as possible, while also playing a role in metabolism and blood filtration. So clearly, it is a very important organ that needs to be cared for. 

To take this one step further, and to look at things through a slightly different lens than you may be used to, let’s explore the liver’s function from the perspective of Chinese medicine. In regards to mental-emotional health, our liver is the organ/channel system that is “in charge” this time of year. The liver provides us with an exciting burst of energy in the spring, but this energy needs to be harnessed and directed appropriately. Signs of balanced liver energy include strength and stability, motivation, and a strong sense of direction in life. Signs of imbalanced liver energy might show up as excess emotion and energy with an inability to handle it--in other words, outbursts of anger, irritability, and frustration. Depending on your genetic makeup, character, and personality you may be extremely affected by this season change, or you may hardly feel it. Either way, the Liver is running the show this time of year, and giving it a little clearing out can only help improve mood and motivation. 

How does lemon water help detox the liver? It “jumpstarts” or promotes the detoxification action of the liver; most of the work of the liver is done at night when we sleep, and drinking a glass of warm lemon water in the morning has been shown to clear out any toxins that have built up overnight. Lemons are full of antioxidants, and despite their acidic nature, they actually have an alkalizing effect on the body once they are metabolized and enter the bloodstream. This promotes new, healthy cell regrowth and production.  See this short video for more.     

So let’s juice some lemons!

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• Boil water in your kettle/tea pot-- warm or room-temperature water in the morning is something that is talked about a lot in Chinese medicine and Ayurveda because of its ability to get the systems of the body flowing in a gentle way. Cold water is a major shock to the system, especially first thing in the morning. It damages the spleen and our ability to help digest the food properly (more on this in a post to come) 
• Juice ½ of a lemon--I quite simply use a fork and hold it over a strainer as pictured 
• Sip and enjoy. 
• Pro tip: This is best done on an empty stomach first thing in the morning. 

Optional Add-In’s: 

• Apple Cider Vinegar - works in a similar way to the lemons, adds more detoxification to the drink, and can help lower blood pressure, sugar, and eliminate excess yeast (candida) overgrowth.  
• Honey - makes the drink sweeter, but also the sweet/sour nature that the lemon and honey give to the drink help to nourish Yin. Yin represents the fluids in the body, and the honey and lemon together can help you absorb more fluid and feel more hydrated. 
• Cinnamon - I’ve talked so much about cinnamon in previous posts, I’m clearly a fan. I like cinnamon in this case because of the flavor it adds and it’s ability to warm the hands and feet. It can jump-start the circulation of blood/fluids in the body.

Things to consider:
 

• Lemons can be harsh on the enamel of teeth, so sipping through a straw may be a beneficial thing to consider especially if you have weak enamel or sensitive teeth. 

• People with severe digestive impairments, stomach ulcers, reflux, etc. should be careful when trying this. If you have any of these issues or an easily angered stomach in general, start small and see how you respond. Even though I have seen this work wonders for most of my patients, everyone’s physiology is different, pay attention to your own body and what it needs.  

Cheers to happy livers everyone! 

How to Make Easy and Really, Really Yummy Chai Tea

Why am I blogging about chai in the springtime when everybody knows chai is a fall drink, you might ask? Well, for 4 simple reasons: 

1. I love chai year round! Yup, can’t get enough. 
2. Many of the herbs in chai tea are great immune system boosters. Spring comes with rapidly changing temperatures, inspiring people to dress unseasonably, which can lead to colds and flus. If you want to enjoy both health and your spring wardrobe--even a little early--chai is a great recipe to have at the ready. 
3. You might be in the midst of a spring cleanse right now (it’s quite common; we all want to clean out the gunk we’ve been eating all winter during our mini hibernation), and this cleanse might include food and drink wouldn’t eat normally, such as cold or raw produce. Chai provides a healthy balance for these foods, with warming herbs that will soothe your tummy after the cold foods found in most cleanses. Chai is perfectly acceptable in most cleanses, considering it is just a hodgepodge of herbs! 
4. Truth be told--I can be a slight perfectionist (Type  B ½ as one patient so eloquently put it) and I began working on chai recipes in late February but I just wasn’t happy with how they turned out. Now that I’ve nailed it, I couldn’t resist sharing with you, even though it’s a little out of season. 

So, let’s get started. The recipe is simple, and oh-so healthy. AND, in order for it to make an appearance on this blog, you know there has to be some connection to Chinese medicine! (I can’t help it.) Below my recipe is the list of ingredients with their uses in both Traditional Chinese medicine (TCM) and in Western medicine, as well as some notes on my measuring system.

Ready? The process has been boiled down (pun intended) and made super simple because let’s face it, we all have busy lives.

Ingredients:

•  5 Cinnamon sticks

•  A sprinkle of cardamom

•  A generous sprinkle of nutmeg

•  A sprinkle of allspice

• 10 slices fresh ginger

•  2 star-anise, broken into pods

•  6 whole cloves

•  4 slices fresh turmeric

•  6 peppercorns 
•  5 tea bags ( I used black tea- PG tips) 

Preparation: 

• Bring 5 cups of water to boil in a large saucepan. 

• Once boiling, add 6 cloves and allow to cook for 2 minutes 

• Add the rest of the ingredients except the tea; reduce heat and allow to simmer for 15 minutes. 

• Turn off the heat, add in the tea and let steep for 2 minutes. 

• Strain ingredients

Optional serving suggestion: 

My favorite way to have this Chai is to take 3 parts tea, 1 part milk. Coconut milk, almond milk, or cow’s milk all taste great in my book. 

I also like adding a tsp of maple syrup and a dash of vanilla extract.*

* If you are cleansing you may want to omit these suggestions, I tried my batch just for you and still liked it plain!   

There you have it, my version of a perfect chai. I love sitting with my journal in the morning and sipping my chai. It tastes just like a chai latte you’d purchase without all the added sugars and preservatives (and for far less money).  I have found that while making many different versions of chai this winter, my preference is for a more subtle flavor. If you want it to be stronger, you can reduce the amount of water used from 5 to 4 cups and measure the herbs generously. I hope you enjoy this recipe as much as I do. Happy springtime, everyone!

Cold hands and feet? Try these 3 simple steps to help improve circulation.

Has winter affected your circulation—and not in a good way? If so, you're not alone; many people near and dear to me suffer from poor circulation, and winter tends to bring out the worst of it. Constantly feeling cold, mentally sluggish, and lethargic—all side effects of poor circulation—can drain the winter season of joy and productivity. Fortunately, there are a few remedies I can recommend!


To reverse poor circulation, it can be helpful to understand why it occurs. There can be many reasons behind poor circulation, but a common pathology in Chinese medicine is referred to as Liver Qi stagnation. If you've been following me on my blog, you may remember that Qi (pronounced chee) is the invisible energy or lifeforce that makes everything function. All of your blood and lymph flow and metabolic processes are initiated by this invisible substance.


Qi is found everywhere, not only in your body. It can be divided into Yin and Yang types—Yin Qi being the cooling, dark, wet, and heavy Qi, while Yang Qi is the fire or the heat.  In the winter, the Yin Qi is on the earth's surface. This is exhibited in weather patterns; winter is much more cold, dark, and wet in comparison to the summer months. In the winter, the body has to rely on its own stored-up Yang Qi within to warm up. In Chinese medicine, the Liver is seen as the main force in the circulation of this Yang Qi. Therefore, if the Liver functions properly and moves the Qi proficiently, then the extremities will be as warm as the torso, if it doesn't then a resulting issue is cold hands and feet.



The following are 3 super easy tips to promote the movement of Yang Qi throughout the body.

1. Try Bathing your Feet 

Soaking the feet has been a key aspect of Chinese medicine for many, many years. In the ancient classic texts, soaking the feet was absolutely mandatory for those with cold extremities. It was said that the hot water improved the circulation of Blood and Qi throughout the body. In addition, different herbs were added to these baths, because the actions of the herbs were absorbed through the feet into the rest of the body.

One simple combination I'll recommend here allows you to get started on your foot bath today with ingredients found in your own home or local grocery store.

• First, find a large pail or bowl that allows you to soak your feet and a good part of your calves (there are many acupuncture points on the feet and lower limbs that will also benefit from the introduction of warmth). 
• Next, heat up enough water for your foot bath on the stove. I like to also get my tea kettle going so that when the water cools I can freshen it up a little. 
• While that's going, cut up a few slices of fresh ginger (about 1-inch piece), add 1 cinnamon stick and boil in a tiny saucepan with about a cup of water—like you were making a soup or a tea. 
• When the water is ready, pour it into the foot bath adding the "ginger-cinnamon soup" 
• Next, add 1/2 cup of Epsom salts and 1 cup of apple cider vinegar to the mix. Make sure to check the water before putting your feet in! You should soak for at least 15-20 minutes, if you start to sweat then you know you've had enough. This is best done right before bed, as it is also calming to the mind. 

Following is a brief breakdown of the benefits of each of the ingredients:

Ginger- A strongly warming herb that helps to unblock energy channels. It dispels cold (Yin), and reinforces warm (Yang).

Cinnamon- One specific function of cinnamon as seen in the Chinese Herbal Medicine Materia Medica is that it warms the extremities. Physicians have also determined cinnamon can positively affect memory.

ACV- "softens the Liver" Recall that the Liver is the organ in charge of circulating the energy in the body. The Liver is prone to anger and stagnation which is why it requires softening. In order for the Qi to flow smoothly, we need the Liver to function correctly and efficiently. ACV also detoxifies and has strong anti-fungal, moisturizing, and softening (for your actual feet this time) effects, so it is a nice addition to any foot bath.

Epsom salts- Contain magnesium and sulfate, together they powerfully help to improve circulatory health, eliminate toxins, relax sore muscles and relieve stress.





2. Exercise/stretch AKA—Move your Qi! 

I know, I know. Everyone always talks about how important exercise is, but in this case, it is absolutely necessary. In order to get your Qi circulating at an optimal level, movement and stretching must (I repeat: must) be included in your daily routine. If you don't have a regular exercise program, there is no time like the present to start one; try starting small by incorporating gentle walks and stretching. It can be especially helpful to stretch your Liver meridian which runs along the inside of your legs, your inner thighs. It may not surprise you that this is a common area of extreme tightness in adults. By combining gentle exercises such as walking and stretching, your Qi will start moving in no time. See below for two staple stretches that access the part of the Liver meridian that flows through the inner leg. Bonus: stretching this meridian will help with things such as irritability, depression, and anger as well!

Wide-Angle Seated Forward Bend, Upavistha Konasana 
Begin by sitting on a small pillow or blanket with your legs straight out in front of you. Slowly begin to open your legs out wide to the side as seen above. When you begin to feel a stretch in your inner thighs, stop. Try and straighten out your legs and pull up on your toes. Place your hands behind your back to help elongate your spine. If you need more of a stretch, you can place your hands in front of you and begin to lean forward. If you noticed that when you do this your back starts to round or your legs/groin feel too tight, stick with the position above.
Hold for approximately 8 deep breaths.

Bound Angle Pose, Baddha Konasana 
Begin by sitting on a small pillow or blanket with your legs straight out in front of you. Take a deep breath in, and as you exhale bend through your knees and start to bring your feet in towards your pelvis, as pictured. The real stretch of the Liver meridian happens when your feet are pulled further in towards your body vs. further out which ends up being more of an outer thigh stretch. If this is too difficult, pillows can be placed under your knees or you can do this stretch lying down as explained in a previous post: Breathe Easy During the Holidays .  Try to keep your spine long and tall. If you need more of a stretch, follow the same guidelines as above, start to lean forward cautiously paying attention to when your back, knees, or groin start speaking to you.
Hold for approximately 8 deep breaths. 

3. Apply topical creams/lotions that are warming 

As a long time sufferer of cold hands and feet, I was willing to try anything (and just about did). Some of my favorite "fixes" that have worked for me are mentioned in this post. This last one I like to pair with the foot bath. It has become a nice little nightly ritual for me to soak my feet and then massage both my hands and feet with a warming herbal based salve. I tried to make my own for a while and didn't have much success (but that doesn't mean I'm not still working on a recipe). When I was introduced to Hand and Foot salve created and manufactured by Dr. Guo in Attleboro, MA. it quickly became my all-time favorite. It contains essential oils and herbs that warm and promote circulation such as turmeric and cinnamon. By rubbing it onto your hands and feet you will create a friction that also helps to increase the warming capacity; you also activate a ton of acupuncture points that will continue to help improve your circulation. If you're interested in Hand and Foot salve, more information can be found here.

Lastly, make sure to keep your hands and feet covered at all times when out in the cold. This protects the Yang Qi of the body and therefore makes it easier for the body to warm the extremities.




Stay Warm. XOXOXOX,

3 Easy Tips for Staying Healthy During Seasonal Change

Baby, it’s cold outside! 

As autumn comes to a close and winter sets in, the temperatures are dropping and colds/flus are elevating… take a peek below for tips on how to stay healthy during this changeable time of year.

In Chinese medicine, season change and unseasonable temperatures are taken very seriously, as they are perfect opportunities for what’s referred to as “evil Qi” to enter the body. “Evil Qi” (pronounced chee) is used to describe something that is pathogenic or not belonging to the body. You might be more familiar with terms evil Qi is used to describe, like “infection,” “common cold,” or “flu.” Following these 3 simple strategies can help you stay healthy this season and ward off evil Qi invasions.

1. Stay covered!

External pathogens (bacteria or viruses) enter primarily through our nose, mouth and the pores on our skin. Areas of particular importance are the upper back and neck; they are referred to as the “Wind gates.” 

In Chinese medicine, wind is viewed as the carrier for disease; nothing can enter our body from the outside without wind, therefore, it is extremely important to keep the wind out. Many of my acupuncturist friends rarely leave the house without a scarf for this reason. So, here is your chance to buy that new colorful, fluffy scarf you have been eyeing and cozy up in the crisp weather!       

More tips for staying covered:

… Wrap your neck and upper back up in a scarf when going outside or entering air-conditioned rooms.

… Dress appropriately for the season; bring extra layers with you to avoid chills and/or sweating in the fluctuating temperatures.

… Do not sleep too closely to open windows, drafts or fans.

… Keep your feet warm and dry, always wear appropriate footwear. If you are someone who tends to run on the cold side, this is especially important for you.

2. Utilize your spice cabinet!

I can almost guarantee that you have Chinese herbs in your house right now. Since most people correlate autumn and winter with cinnamon, nutmeg, and ginger anyway, why not take advantage of them? These 3 herbs are fabulous for warding off colds and building up the body’s defenses against future ailments. They are easily added to teas, oatmeal, muffins, and my all-time favorite: pumpkin pie. 

If you’re feeling motivated, cut up 4-5 pears (I suggest using pears here because they are especially good for sore throats, but apples can easily be substituted), add water until they are covered in a medium sauce pan, add a couple pinches of these 3 spices, and let it simmer for 1 hour. Then, all you have to do is strain the liquid and drink… it takes just like cider and it is excellent for sore throat and excess phlegm. (The cooked pears can also be mashed for “apple” sauce. Yummy!)

More info on these helpful herbs (the words in parenthesis are the pinyin of the herbs. Pinyin is the official Romanization of the Chinese language):

… Cinnamon (Rou Gui) deeply warms the body, alleviates pain associated with cold and/or stagnation, helps with low back pain, diarrhea, and cold limbs (especially good for those of you with chronic cold hands and feet)

… Nutmeg (Rou Dou Kou) warms the stomach and spleen, helps with nausea, vomiting, and diarrhea, relieves pain

… Ginger (Sheng Jiang) warms the stomach, stops vomiting, disperse “evil Qi”—colds and flus, treats food

poisoning

3. Eat your root veggies!

We have all been told to eat our veggies time and time again, but what about root veggies? These wonderful little gems are ever so helpful to keep out unwanted colds and flus, and to strengthen the overall health of your body. 

Root vegetables deeply nourish the stomach and spleen, and aid in digestion. Since the stomach and spleen are the literal middle of our body, great emphasis is placed on their functioning and their ability to balance our entire body. Eating warm, healthy foods helps to keep our bodies strong so that when the time comes, it can fight off any cold or flu that comes our way.

A simple and delicious idea to get your daily dose of root veggies is to make one of my favorite dishes ever… Roasted Rooties! This is so simple. Get your favorite root vegetables, the more color the better. Examples include: carrots, beets, parsnips, turnips, potatoes, and sweet potatoes. 

Turn the oven on to 400 degrees F. Peel and chop the root veggies up so they are roughly the same size. 

Toss the veggies in some coconut oil and some spices of your liking (I like rosemary and thyme), then add to a shallow casserole dish. Cover with aluminum and bake 45-1 hr. 

I promise you—this dish will turn out amazing and it will make you feel all warm and fuzzy inside.

Just one last note: Some colds and viruses are really strong and can enter even if you take wonderful care of yourself. If this happens, the best thing you can do is to take the time necessary to recover and regain your strength. Always remember, what is good for you is good for everyone else in your life, don’t push yourself too hard when you get sick. Be patient and loving to your body and allow it to heal.





XOXOXO,