Seasonal Summer Eats- Ravishing Radishes

In my quest to eat local, seasonal produce, I recently found a wonderful resourse I'd like to share with everyone- it is a link through NRDC- Natural Resources Defense Council.  Their website has a great link for discovering what is in season in your area- here is the link.


According to the NRDC, late June in New York brings us this cornucopia of fresh produce:

• Beans
• Broccoli 
• Cabbage
• Peas
• Potatoes
• Radishes
• Rhubarbs
• Spinach
• Strawberries
• Summer Squash
• Sweet Cherries

One item on this list that I've never eaten much is the radish- besides salads, what can I use them in?  They seem so appealing this time of the year- cool, crisp, and peppery.  The classic snack of raw radish slices with butter and salt never fails, but I found a few other interesting recipes that I intend to try soon.

First, Quick Radish Pickles- pickling doesn't have to take weeks- these are done in 2 hours! 

Second, try Spring Radishes Braised with Shallots and Vinegar.  I absolutely love braised vegetables- quickly browned then cooked in a little liquid till tender on the inside, crispy outside.

Health Notes:

Radishes are an excellent source of Vitamin C, Folic Acid, and Potassium.  They benefit the liver and the gallbladder via increasing the flow of bile, thereby improving digestion.  Traditional Chinese Medical wisdom would agree! The Radish Seed is called Lai Fu Zi and is in the category of "herbs that relieve food stagnation."  Food stagnation is pretty much what it sounds like- you eat too much (usually not so healthy) food and feel bloated or otherwise uncomfortable for a few days.  Lai Fu Zi helps eliminate distention and fullness, avid reflux, or abdominal pain.  

How exactly does acupuncture help with IVF success rates?

You may have heard that acupuncture can increase the success rate of IVF (In Vitro Fertilization).  How exactly does it help?  Research has shown that there are several factors.

1)  Increased blood flow to the uterus- this can result in thicker endometrial (uterine) lining as well as a higher quality lining.  Although there is some debate about exact numbers, usually if the lining is less than 6mm it is considered "too thin".  Lining just before ovulation should be about 8-13 mm thick- and will continue to get thicker up until your period begins.  Quantity isn't the only important factor- the quality is also vital. Research has shown that healthy endometrial linings have three distinct layers; without these three layers there can be problems with implantation.  If conception does not take place, the "trilaminar (three layered) appearance" usually disappears within 48 hours of ovulation.

2)  Reduction in stress hormones such as prolactin and cortisol-  when these hormones are present at elevated levels, your normal "healthy" hormones can't function normally.

3)  Decrease in smooth muscle contractions following embryo transfer- small contractions in the uterine musculature could make implantation less likely.  This is the same line of reasoning Reproductive Endocrinologists use when deciding whether to give their patients a low dose of Valium prior to transfer- many times a relaxed mind= relaxed body.

4)  Impact FSH, LH, and Estradiol and Progesterone levels- studies have shown that FSH can be lowered and other hormones are brought closer to normal range after a course of acupuncture.

5)  Increase endorphin production, thereby modulating the release of GnRH (gonadotropin releasing hormone)- endorphins are a compound produced by the pituitary gland which act as natural pain relievers as well as produce a feeling of well being.  Research has shown that they have an effect on GnRH- the hormone responsible for production of FSH and LH.

Clinically, I find that women undergoing IVF cycles experience less anxiety and stress overall as well as notice that unpleasant side effects of medications are decreased.  In addition, if women are able to take herbs for 1-3 months prior to an IVF cycle, I have seen more eggs retrieved and thicker endometrium.

If you are interested in getting acupuncture in conjunction with your IVF cycle, please contact me for more information via my website: http://www.susanwallmeyer-acupuncture.com/

Foods That Could Decrease Fertility

Recently I discovered a blog called Nourished Kitchen- if you are trying to eat local, fresh, organic foods this is the best resource I have found!  They have lots of great recipes and articles, but one that caught my attention is regarding what foods to avoid when trying to get pregnant.  These are all foods that aren't ideal at any time, but have been shown to have a specific impact on fertility.  While any one of these foods probably won't be the single determinant in whether or not you are able to get pregnant, they should be considered in your overall plan for a healthier lifestyle.

1)  Gluten- if your digestion is sensitive to gluten (a protein found in wheat, spelt, barley, and rye) this may lead to malabsorbtion of other nutrients essential for reproductive health.  The incidence of gluten intolerance or Celiac Disease is higher in women diagnosed with unexplained infertility than that of the general population.

2)  Low-Fat or Nonfat Dairy Products- in a study of 18,000 women, it was found that skim and low-fat dairy products may actually increase the risk of anovulatory infertility, while full-fat dairy products actually decrease the risk of infertility.*  This seems to run counter to what we've always heard- low fat is always better, right?   Butterfat actually contains nutrients not present in low fat dairy, such as fat-soluble vitamins A, D, E, and K.  If eaten in moderation, foods such as cream, butter, and full fat milk may be better for your health.

3)  Soy- soy contains xenoestrogens- plant hormones that interfere with your body's normal estrogen balance.  Soy isoflavones such as genistein and daidzein have been shown to interfere with the production of HCG (human chorionic gonadotropin), the hormone which is produced by a developing embryo.**  It has a vital role in ensuring the health of the fetus early in development.  Avoid foods which list soy, soy lecithin, soy protein, soy flour, and texturized vegetable protein (TVP) as ingredients.  Obviously one should avoid soy milk and soy-based meat substitutes such as tofu.

4)  Refined Sugar- this is a definite food to avoid, especially for women with PCOS (Polycystic Ovarian Syndrome- a condition marked by irregular, anovulatory cycles).  Consuming refined sugar creates a temporary spike in blood glucose levels, which then leads to an increase in insulin levels.  Over time, elevated levels of insulin lead to insulin resistance.  I have seen clinically that many women diagnosed with insulin resistant PCOS are able to manage their condition through diet, without neccessarily having to take Metformin (a drug to lower insulin levels).  Even for women without PCOS, following a low-glycemic diet that limits consumption of refined sugars may improve fertility and pregnancy outcomes*.  This includes avoiding not just candy and ice cream, but simple carbohydrates such as white bread, juices, and soda.

5) Coffee and Sodas-  I tell patients that if they must consume caffeine, do so in moderation- try to limit it to one cup per day.  Specifically you should know that caffeine can decrease blood flow to the uterus and may increase the risk of miscarriage.  It increases anxiety levels, which can lead to increased stress hormone production.  These stress hormones (cortisol and prolactin) can have quite an effect on your body's normal hormone levels, which can lead to things like delayed ovulation.  In addition, since caffeine is a diuretic it can lead to decreased production of fertile cervical fluid.

To re-iterate, I encourage everyone to adopt a diet rich in whole grains, green leafy vegetables, fruit, and with moderate amounts of meat and dairy (all organic where possible).  Avoid all processed foods (yes even those frozen organic enchiladas from Trader Joe's are processed) and eat foods that are fresh and in season- these are the foods with the most bang for your buck nutrition-wise. 


*Source: Chavarro et al. A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction. 2007. May.
**Source:  Jeschke et al. Effects of phytoestrogens genistein daidzein on production of human chorionc gonadotropin in term trophoblast cells in vitro. Gynecological Endocrinology. 2005. September.

Just One More Reason To Love Chocolate- Stretch Mark Prevention

Raw cacao (cocoa) beans are separated into two parts when processed for making chocolate bars: the cocoa powder and the cocoa butter.  And as I learned in a chocolate seminar a few years back (yes, I love chocolate so much that I take classes on it!), the percentage you often see on a bar of chocolate refers to the amount of cocoa powder and cocoa butter in the bar.  The rest is sugar and other ingredients.  What you can't tell from the label, however, is the amount of cocoa butter.  This is important because the higher the grade of chocolate (the more delicious), the higher the ratio of cocoa butter to cocoa powder.  Cocoa butter is what makes chocolate melt in your mouth but not in your, eh, cabinet- it is solid at room temperature but melts easily at about 95 degrees Fahrenheit.

Why am I telling you all of this?  Because one of the best things to prevent stretch marks in pregnancy is raw cacao butter. Just take a small piece of the butter and rub it over the skin to moisturize naturally.  As an added benefit, you will smell faintly of some really high-quality chocolate :-).  Cacao butter also has antioxidant properties due to tocopherols as well as certain polyphenols that suppress free radicals and soothe skin irritation. 


After using the cacao butter to moisturize, naturally you might find yourself craving a chocolate bar due to the intoxicating aroma.  A tiny piece of dark chocolate is fine, but if you are trying to avoid all refined sugars, instead you can try snacking on raw cocoa beans.  They can taste a bit bitter the first time you try them, but after a few you will love the smooth taste and crunchy texture.  They can also be used in smoothies, shakes, and cooking. Cocoa Beans also contain flavonoids, which promote healthy cholesterol levels and act as antioxidants.  


Enjoy!

Orange Cornmeal Cake

I made an Orange Cornmeal Cake yesterday that I just had to share with everyone.  It was so light and fresh... perfect for the warmer weather that has finally arrived.  And as far as sweets go, it's not terribly naughty.  It contains no butter- but olive oil instead.  It has lots of orange flavor, so I could see it being wonderful with tea or coffee as a brunch treat also.  The best part is that it is so, so easy to make!  Happy Baking!

You'll need:
1/2 cup olive oil, plus more for pan
2 large eggs
1 cup sugar, plus 1/3 cup for topping
1/2 cup dry white wine, (or orange juice)
1 1/4 cups all-purpose flour, spooned and leveled
1/2 cup yellow cornmeal
2 teaspoons baking powder
1 teaspoon salt
Finely grated zest of 1 orange
Orange segments, for serving (optional)

Directions


1.  Preheat oven to 375 degrees. Brush bottom and sides of an 8-inch round cake pan with oil; line bottom with a round of wax or parchment paper, and brush paper with oil.

2.  In a large bowl, whisk together oil, eggs, 1 cup sugar, and wine until smooth. Add flour, cornmeal, baking powder, salt, and orange zest; whisk gently to combine.

3.  Pour batter into prepared pan; sprinkle top evenly with remaining 1/3 cup sugar (topping will be thick). Bake until cake begins to pull away from sides of pan and a tester inserted in center comes out clean, 35 to 40 minutes.

4.  Cool in pan 20 minutes. Run a knife around edge of cake; invert cake gently onto a plate, and remove parchment paper. Reinvert cake onto a rack to cool completely. Serve with orange segments, if desired.

Nausea in Pregnancy

This week, my sister officially announced her first pregnancy- and it's going to be twins!  We are all so excited for her.  She has been getting advice from friends and family left and right, of course including me.  Here is my recommendation for nausea during pregnancy- often referred to as morning sickness, even though it can happen at any time of the day.

Nausea is generally experienced when your blood sugar is low.  Hands down, the most reliable way to deal with it is to eat something, even though food may be the last thing you want to think about!  Whether or not you feel hungry, take breaks throughout the day to eat small, healthy snacks at least every 2 hours.  Nuts, fruit, or a few handfuls of popcorn are all good options.  To prevent nausea in the morning, it's a good idea to keep a bland food such as crackers by the bed to eat if you happen to wake during the night.  Also have a small, protein rich snack right before bedtime.

You may have also heard about acupuncture for nausea- in my experience, it really does help!  One acupressure point you can stimulate yourself is located on your inner wrists.  If you make a fist, you can usually see two tendons on the inner forearm near the wrist- the point is in between these tendons, about 2 inches up from the wrist crease.  Using your thumb to press this point with moderate pressure can help alleviate nausea.

These recommendations can usually manage mild to moderate nausea quite well.  If you have severe nausea leading to frequent vomiting, consult your obstetrician.

If you're interested in trying acupuncture for nausea in pregnancy, please contact me via my website at http://www.susanwallmeyer-acupuncture.com/ . 

Spring Allergy Tips

From what I've seen in my patients this week, spring allergies seem to be at their peak.  Most commonly people have itchy, red eyes, a sore throat, runny nose, sinus congestion, and sneezing.  These symptoms are all due to a histamine reaction in our bodies primarily in response to tree pollens.  From a Chinese Medicine perspective, they are usually due to an imbalance of the lung and spleen organs.  What can you do to minimize the symptoms?  Here are some tips.

- Don't exercise or run errands outdoors between 5-10am.  This is the time of day when pollen counts are highest.  They are even higher on hot or windy days.  Do these activities in the mid to late afternoon instead.

- Avoid using a window fan- this can allow airborne pollens, mold spores, and pollutants to be brought into the home.

-Wash your hair before going to bed to rinse out the outdoor pollens that have accumulated during the daytime.

-Undress outside your bedroom if you've spent a significant time outdoors to avoid depositing the pollens attached to your clothing in the bedroom where you sleep at night.

-As beautiful as they are, at this time of year avoid flowers in your home.  These may provoke sneezing attacks.

-Consider taking a Chinese herbal formula tailored to your specific symptoms.  There are formulas that target symptoms only as well as formulas that treat the underlying imbalance causing you to be susceptible to pollens in the first place.  Many times after taking one of the latter formulas for several months during the winter, patients report less severe reactions come springtime.

-I have also seen acupuncture alone greatly reduce allergy symptoms.  Try acupuncture once to twice weekly to reduce sneezing, coughing, and sinus pressure.


If you have any questions or comments, or are interested in herbs or acupuncture to treat your seasonal allergies, please contact me at swallmeyer.acupuncture@gmail.com.

We simply weren’t built to just go, go, go. We were built to go, go, go and then rest, rest, rest.

Insomnia.  Nearly everyone has at one time or another experienced it, and some of us experience it on a regular basis.  How can you treat it naturallly?  Dr. Frank Lipman recently did a guest posting for Gwyneth Paltrow's blog, GOOP, in which he gave some wonderful information on the causes of insomnia and advice on how to treat it naturally.

What I want to emphasize the most is that Traditional Chinese Medicine can be of great help in accelerating the rate at which the underlying cause of your insomnia is resolved, but it is up to YOU to make lifestyle changes to keep the symptoms at bay long-term.  A person who works 55 hour weeks while drinking coffee every morning and leading a sedentary lifestyle simply can not realistically expect to have restful, restorative sleep (of course there are exceptions, to which I say, lucky you!).  This person must decide how important restful sleep is to them.  If they decide it's a top priority, they will make the necessary changes, and reap the rewards.  Of course there are those who lead a perfectly healthy life and still experience insomnia- and digging a little deeper is required to discover the solution.

Here I have summarized Dr. Lipman's recommendations for sleep:

The most common underlying causes of chronic sleep issues are:

• Chronic stress or an over-stimulated nervous system
• Hormonal imbalances (adrenal, thyroid and reproductive hormones in particular.)
• Poor diet (too much sugar, processed and refined foods and the common foods that cause sensitivities: gluten and dairy.)
• Stimulants or substances that can affect sleep (alcohol, caffeine, medications, recreational drugs, herbs, and even some vitamins.)
• Gastro-intestinal dysfunction
• Chronic pain
• Sleep Apnea

Tips to improve sleep:
DAYTIME:

• Use a dawn-simulator device to wake up instead of an alarm clock.  These slowly and gradually brighten the room to mimic waking naturally while sleeping outdoors.  Some even will wake you to the sounds of nature- much kinder than an alarm! There are many on the market- here are a few from Serenity Health to begin your search.
• Take meditation breaks during the day.  Even 10 minutes twice a day can help- sitting in your car, taking a walk around the block, or closing your office door to focus on your breath can greatly lower your stress level and help re-center your mind.  You'll probably become more productive at work too!
• Try to get 15-30 minutes of natural sunlight every day.
• Exercise, preferrably 4-6 hours before bedtime.
• Cut out caffeine.  I'm serious on this one, guys!  Especially any mid-day caffeine.  It can block sleep neurotransmitters for up to 7 hours.  Remember to also cut out black tea and chocolate.  One product which I have discovered that tastes similar to, but better than coffee (in my opinion) is called Teeccino.  It's completely herbal and is caffeine free, and you can gradually add increasing amounts in with your coffee to reduce the amount of caffeine without losing the taste.
• Try an elimination diet.  For some, eliminating certain foods makes a huge difference in sleep, for others not as much.  A way to test this is to eliminate one food at a time for 2 weeks and notice what happens.  Common culprits are sugar, dairy, wheat, corn syrup, and processed foods.
• Eat the majority of your food for the day before lunchtime.  This runs counter to our typical eating schedule, so can be a hard transition.  It makes sense because your digestive system's activity actually peaks around lunchtime, so most of your food should be eaten by then.  This way, when it comes time to sleep your body is focused on resting, not digesting.
• Look at the medications you are taking.  Lots of drugs can contribute to insomnia- check with your doctor to see what you can change.

EVENING:

• One hour before bedtime (which should not vary much from day to day), turn off all electronic devices- TV, computer, and cell phone.  Do some restorative yoga, have a cup of herbal tea, or take a warm bath instead.  Dim the lights and play some quiet, soothing music.  This is the "slow down" period.

NIGHT:

• Create a regular routine.  This is my personal secret to getting restful sleep.  I have about a 30 minute pre-sleep routine and without it, I wake feeling like I've been through a warzone!  Creating a routine also includes going to sleep and waking at the same time. 
• Keep the room as dark as possible.
• Keep the room cool- 60-65 degrees is best, even in the winter.
• Block out noise- you can wear earplugs, use a white noise device, or run a fan to drown out sounds from the street, as we often encounter in New York.  Just make sure the fan isn't pointing at your body- in Traditional Chinese Medicine this can cause you to wake in the morning with a stiff, painful neck or body.
• Don't rely on habit-forming substances to sleep- including alcohol or any sleeping pills.  This is a quick fix that for most people doesn't even work all the time because the body gets accustomed to these substances quickly.  If you already find yourself reliant on sleeping pills or anti-anxiety medications consult your doctor to create a plan to safely wean yourself off- never go cold turkey.

As I said before, acupuncture and herbal medicine can be wonderful for accelerating the results you will see from your lifestyle changes.  I've treated many cases of insomnia which have responded quite quickly to acupuncture, but I believe that the superior medicine does not make the patient become reliant on it!  My goal is to have you use acupuncture, bring the body back into balance while you learn some new things, and then no longer need acupuncture!  It might not be the greatest business model but it's a philosophy which I feel great about recommending to just about anyone.  If you'd like to schedule an appointment, please go to my website at http://www.susanwallmeyer-acupuncture.com/ where you can learn more and contact me.

Acupuncture for Depression in Pregnancy

Currently, women who experience depression during pregnancy usually know of two options: either take antidepressants, which have been shown to pose certain health risks to the developing fetus, or avoid medication altogether. However, untreated depression in pregnancy also poses risks: it has been shown to increase a baby's chances of showing irritability, low activity levels, and poor attentiveness during the first year of life.  With the March of Dimes reporting that depression affects up to 20% of pregnant women, clearly, a safe alternative therapy is needed.  A study in the March 2010 journal of Obstetrics and Gynecology suggests that acupuncture is as effective as antidepressants for depression in pregnancy.

In this study, 63% of participants showed at least a 50% reduction in depression symptoms when undergoing once or twice weekly acupuncture for 8 weeks.  "If you look at the response rates we got in our study and compare to response rates in studies using antidepressants, you see pretty comparable effectiveness," says study author Rachel Manber, a professor of psychiatry and behavioral sciences at Stanford University School of Medicine.

To me, one interesting aspect of this study is the fact that the participants were given individualized acupuncture point prescriptions, that is, set of acupuncture points which were needled. This closely mimics a typical, real-world acupuncture experience.  In Traditional Chinese Medicine, five patients, all with depression, could each recieve a different diagnosis and point prescription.   In this way, this study is different from the majority of research studies on acupuncture to date. Typically, all participants are given the same point prescription.  This is simply the nature of conducting a randomized, controlled, double blind clinical research trial- all patients must be treated the same way.  Therefore most studies in the past have been inherently flawed because they do not follow one of the most basic rules of Traditional Chinese Medicine- treat the underlying pattern (which is unique to each patient), not just the symptoms (which may not be unique)!  I predict that as more clinical research emerges with individualized point presciptions given to study participants, we will begin to see the true effectiveness of acupuncture (as I have already seen in my practice!)

Read the study for yourself  HERE

New study shows that Acupuncture may help ease hot flashes

A recent study in the Journal of Clinical Oncology has found that acupuncture can be helpful in easing hot flashes in women undergoing chemotherapy for breast cancer.   "Acupuncture offers patients a safe, effective and durable treatment option for hot flashes, something that affects the majority of breast cancer survivors. Compared to drug therapy, acupuncture actually has benefits, as opposed to more side effects," researcher Eleanor Walker, MD, division director of breast services in the department of radiation oncology at Henry Ford Hospital in Detroit.  The women recieved twice weekly acupuncture sessions for 12 weeks.  Acupuncture has already been shown to alleviate hot flashes in menopausal women, but this is the first study conducted on women undergoing chemotherapy from breast cancer.

In terms of Chinese Medical theory, this makes sense to me because chemotherapy has a heating nature, killing cancer cells as well as healthy cells.  The acupuncture points used have a focus of reducing heat and promoting the body's fluid production, which in turn helps to cool the body.

You can find the whole story HERE

Can a mocha latte cure GERD?

Recently, I read a post on Blue Poppy Herb Company's blog which I found very interesting.  It was written by Shawn Kirby, an acupuncturist who described his struggle to treat one patient's GERD (Gastroesophageal Reflux Disorder) and mild dysphagia (speech difficulty) as a result of a stroke.  Her speech difficulties were causing a great deal of frustration.  The patient, "Beth", diligently followed her acupuncturist's and her family's suggestions for changing her diet and lifestyle.  This included cutting out caffeine, sugar, and dairy; suggestions I'm sure we've all heard at some time or another. Eventually, Beth began to feel even more frustrated and angry that she wasn't able to indulge in any of the so-called "bad" things.  So, she went to Whole Foods and enjoyed a mocha latte, one of her favorite indulgences.  And had 3 more the same week.

The next week Beth returned to her acupuncturist and reported that her GERD had improved about 90%.  The acupuncturist noted that as she excitedly told him the news, her speech was normal again.  Over the next few weeks, her GERD remained improved, and the dysphagia was lessened but still present.

To me, this story was very powerful because so often, I feel overwhelmed by all the dietary and lifestyle restrictions I hear people impose on themselves. I'm sure there are those who truly find bliss with eating kale, brown rice, and meditating for 90 minutes every day, but most people crave the occasional cupcake, slice of pizza, or night out on the town.  The key is moderation.  A relaxed attitude has a more powerful effect on one's health than all the vitamins money can buy.  Allowing one's self to indulge occasionally, without guilt, can have a profound effect on stress levels and overall happiness.  It only makes sense that this, in turn, will lead to improved health.

 See also this article from the New York Times, which I noticed a few hours after originally adding this post!