A Deep, Slow Inhale; Winter is Coming

Spring and summer flew. The time was quick, exciting and its bright Yang energy whirled us forward; we came up and went out out out! The fun is done and now it is time for the slower energies of fall and winter to reign the coming months. The days are shortening, the light waning and the temperatures dropping. The Yin energies are growing and with them, we must follow their more passive pace toward a time of rest and rejuvenation. To better understand how to live seasonally, we again look toward the great outdoors for answers.

Fall on the Cape is a wonderful time of year- it is long, somewhat uneventful and beautiful. The leaves begin to change and drop. The plants end their cycle of growth and begin to die back into the earth. The animals begin their process of storage. The winds begin to howl and the weather becomes unsteady. Nature is readying itself for winter.

Like nature, we too must begin our descent inward. But before the full hibernation, it is wise to shed some "old" so that we can grow anew come the springtime. Shed your leaves and cleanse! Summer was a time of abundance and for most Americans, this includes an excess of "treats" (wine? beer? ice cream? fried food? etc.). We splurge and overload our systems. We have fun! Fall is the time to lighten up a bit and give our "habits" a break- even a week to a month can make a huge difference. The liver is truly the seat of metabolism and if we can lighten its load now, then come spring, it will feel much less burdened to burst forth up and out, lightly!

Of course winter is approaching quickly and our bodies do require a degree of fat [storage] for protection against the cold New England weather. Although, we still have the momentum of summer, it is not the best time to begin a weight loss regimen. For some, a little extra weight comes naturally. For others, weight loss may naturally cease. Be wise and "go with the flow". Patience will bring greater strength for true weight loss in the coming year.

Winter is coming and with it comes a time of preservation. Prepare to recharge your batteries from the go go go nature of fall and summer by spending time with yourself and closest family and friends. Enjoy the holidays. Cherish the glow of the fireplace and the warmth of hot drinks and hearty meals. Honor the extra "chub". Sit quietly with the silence and meditate deeply upon your coming year. Formulate your goals and remember your dreams. Listen. Rest and rejuvenate. Spring and summer will come again.

For more helpful tips on Living in Sync with Winter - please see our previous blog posts:

Hunkering Down for Winter -Part 1

Hunkering Down for Winter - Part 2

Dr. Deb Salazar is a Doctor of Oriental Medicine (NM) and Licensed Acupuncturist who specializes in women's health, fertility, and difficult/stubborn/chronic/recalcitrant disease. Deb uses Oriental Medicine as her vehicle to access health, balance and harmony. Besides the traditional tools of acupuncture, gua sha, cupping, moxa, herbs and bodywork, she also enjoys working with Ayurvedic Medicine, Western Herbalism, Homeopathy and Essential Oils.

Deb is available for appointments on Tuesdays, Wednesdays + Saturdays.

Reflexology Can Really Get On Your Nerves

Reflexology can really get on your nerves. The nerves in your feet, that is!

Over 7,000 nerve endings in each foot are worked during a reflexology session which translates into a session rich in communication with your nervous system.

Consider these facts:

• The feet have more nerves per square inch than any other part of the body.

• Reflexology stimulates neural pathways.  We’ve all heard the saying “use it, or lose it” and this applies to neural pathways, as well.  The more electrical impulses that travel along a pathway, the stronger that pathway becomes. 

• Because we wear shoes most of the time, the nerve endings on the bottom of our feet go under-stimulated.  Working the feet helps stimulate the nerves so that the pathways remain open to provide key information to the brain about the position of joints, muscle tension and speed of movement.  This, in turn, helps us maintain good balance and proper body alignment.

• Research shows that the vagus nerve (the body’s major parasympathetic nerve) is directly affected during a reflexology session thereby slowing heart rate, facilitating digestion, and promoting relaxation.

• Reflexology’s stimulation of the nerve endings in the feet creates activity in the “default mode network” part of the brain helping us adapt to a changing environment and process emotionally relevant information.

• Dr. Manzanares, a medical doctor who practices reflexology in Spain, found that the “congested” areas in the reflexes on the feet are an excess of tangled nerve fibers.  Working these entanglements with special reflexology techniques helps break the biochemical link for inflammation and pain.

Book with Michelle on Mondays, Tuesdays + Fridays. Evening appointments available by request.

Getting To Know You - Lindsay Sheridan, LMT

Your background is in Athletic Training & Physical Education. You're also a Certified Yoga Instructor. Clearly you have a passion for health and wellness and working with the body. Can you tell us what led you to pursue a career in Massage Therapy?

I was encouraged to go to massage school during one of my yoga training classes. I loved working with people and helping them feel better in their body. I struggled with the schedule of an Athletic Trainer because it wasn't conducive to the family life I wanted. After completing the 500 hour training in yoga, I knew my next step was massage school. I was excited to be able to use my extensive knowledge of the body and put it towards my work in massage therapy. It was such a good fit and totally the right path.

Tell us a little bit about your massage technique. What can we expect in a typical session with you?

I would describe my technique as slow and smooth. I like to be continuous in my work, with one stroke melting into the next. With my background in anatomy I have a deep understanding of muscle movement and the muscle attachments - this enhances my work. I would not describe my work as super deep, however I am able to release tension and adhesions by using leverage and proper technique. In a typical session you can expect to have some effective work done, but also leave feeling relaxed and renewed.

Is there a particular modality you are most drawn to?

I am drawn to a few different modalities. I love working with people that don't think they need a massage. I love seeing their face after they get off my table and realize how good they feel. There is nothing better than helping someone realize the potential of their own body. I also love working with pregnant women. Pregnancy can take an amazing toll on a women's body and I love being able to relieve them of any pain, discomfort or even swelling. It is a great gift.

What do you love most about what you do?

I love helping people - whether it's helping them to find relief from pain or reduce stress, or allowing them to fully relax. Fast paces, all consuming jobs have most of us suffering from high stress and poor posture. My intention is that when someone is on my table, all of their stress can be forgotten, even if it's only for 75 minutes. Eventually, through regular massage, their bodies will learn to tap into that feeling on a more regular basis.

You are taking a Doula course. Can you tell us a little bit about a Doula and what exactly a Doula does?

I started my Doula training about a year ago and I'm very excited about it! A Doula is a support person for the mother and partner before, during and after labor. They are there to educate and help the parents through, what can be, the toughest, yet most beautiful time of their lives. I have always been fascinated with pregnancy and birth and after having 3 of my own, I knew it was something I wanted to learn more about. My hope is to create an all inclusive package for parents that would include prenatal yoga, massage and pre/postpartum Doula work.

We so often hear, especially from women, that they are too busy to find time for their self-care. You are a very busy mom of 3 adorable girls, all under 3 years of age. And, you work part-time. How do you find the time in your hectic schedule to take care of YOU?

I am definitely very busy. My girls are quite active and require a lot of my focus and attention. But, it has always been important to make time for myself. My friends often get together once a month for a girls' night and I always try to make it. In addition, I make sure that I'm preparing and eating at least one healthy meal for myself everyday. Preparing food for my family, it's easy to just eat the scrapes and leftovers from my daughter's plates. So, I make a point to consciously make something healthy for me. Even if it's only once a day - it feels good to take care of myself in that way.

Tell us something we don't know about you.

I have a huge, constant travel bug! I love love love to travel. I have been to Europe twice, Australia, Mexico and my bucket list is growing every day with new places to visit. One of my favorite things to do is receive a massage when I'm traveling. It is such a fun experience to see how different cultures interpret and perform a massage session. My next trip is to Jamaica and the count down is already on!

Lindsay is in the office on Wednesdays + every other Saturday.

She is currently offering a complimentary Rosemary-Mint Foot Scrub with every 75 or 90 Minute Session.      *Offer valid until November 30th.

Bone Broth Recipe

Bone Broth Recipe (adapted from Nourishing Traditions)

CHICKEN STOCK*

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*

gizzards from one chicken (optional)

2-4 chicken feet (optional)

4 quarts cold filtered water

2 tablespoons vinegar

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery stalks, coarsely chopped

1 bunch parsley

If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

*Recipe courtesy of Aimee Raupp

September as the Catalyst for Healthy Changes

Sunshine filled days, a carefree spirit and a full social calendar can make the summer season a favorite for so many. It is a season full of fun and a sense of freedom. Most years, I take this sense of freedom to the next level and let some of my more healthy habits fall by the wayside for the two months. I end up drinking more alcohol than I typically allow, I indulge in gluten and sugar laden foods that I usually avoid, and even though I am 'mostly dairy-free' for 10 months out of the year, I do not skimp on the ice cream cones in July and August. I do this all without a sense of guilt, and in fact, most of the time these indulgences happen during a time that I'm experiencing a great amount of joy; a family BBQ, a wedding, a date night with my husband. I make the conscious choice to let go and have fun, but by the time Labor Day rolls around, my body is sending me signals that it's time for some healthy changes.

Acupuncturist and Chinese Herbalist, Deb Salazar, has helped me compile some practical and gentle ways to ease the body, mind & spirit back into a healthy routine and purge some of that excess summer fun!

1. Add in Ginger Tea - ginger is one of the best digestive aids and helps remove some of the dampness that accumulates in the liver after weeks of too much sugar and alcohol. Sip ginger tea before and after meals to help ignite your digestive fire.

2. Get Moving – the lymph system is your best friend when it comes to detoxifying, but it needs movement to get going. A walk, a dance class, a tennis match, jumping rope - whatever it is that brings you happiness, do that!

3. Dry Brushing - another excellent way to stimulate the lymph is to dry brush your body before your morning shower. Dry brushing exfoliates the skin, but it also increases circulation and helps detoxify your organs.

4. Decrease Sugar and Alcohol - give your liver a break with efforts to eliminate your sugar and alcohol intake. It doesn't have to be big, but even cutting out that second glass of wine at night, or eliminating the chocolate chip cookies for a week will make a big difference.

5. Drink Bone Broth - High in mineral content and known for it's immune boosting and gut healing abilities, drinking Bone Broth is one of most nourishing things you can do for yourself. Organic, store bought versions are available at Whole Foods and Organic Market and great options for those weeks when the hours are limited.

6. Schedule some Self-Care - with the kids out of school and company coming and going, our own self-care can quickly fall to the bottom of the list during the summer. September is a perfect time to recommit to yourself - get back to yoga, make your Acupuncture appointment, schedule a facial - whatever it is that takes care of you in the healthiest, most nurturing way.

7. Get a Good Night's Sleep - our bodies have the opportunity to heal and rejuvenate when we get a solid, restful night's sleep. As we enter the fall, Vata season (more on that in our next blog), routine is essential to our good health and wellness. Try to get into bed at the same time every night and develop a nighttime ritual that allows you to start unwinding an hour before you get into bed.

Most importantly, have fun implementing a few of these healthy tips into your life. Your self-care should feel exciting and good, not overwhelming and daunting. Before you know it, some of these healthy practices will become a regular part of your lifestyle and you will love the way you feel!