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Nutrition

5 Ways to Eat Without Overeating this Holiday Season

5 Ways to Eat Without Overeating this Holiday Season

Moderation

We’ve always the heard the saying to enjoy everything in moderation, and that is definitely true when it comes to holiday foods. Don’t try to deprive yourself during the holidays, it most likely won’t go over well. Having an extra holiday treat here and there won’t kill you. You’re allowed to indulge a bit, just keep portions small when it comes to holiday desserts and make sure you limit how often you eat them. Going the whole season without any treats is cruel and will most likely end in binging later, so have your guilty pleasures, just keep them in moderation.

 

Watch the alcohol

The holidays are a time for celebration, which most likely means more alcohol. Not only does alcohol add on empty calories, but can also lead you to eating more while drinking. If you are at a gathering, limit yourself to one or two drinks to cut down on the unhealthy cravings you might be feeling afterward.

Focus on the protein

Protein-packed foods are a great way to fill up without adding a lot of sugar and empty carbohydrates. Pack your plate with low-fat meats like turkey and chicken. If you’re vegetarian, eat more of the tofu than the side dishes that are most likely to be sugar and carbohydrate heavy.

Fill up on the water

Don’t forget about water! The holidays are an easy time to drink more sugary beverages than normal. Substitute drinks for water, and drink a lot of it. Not only is water essential for your health, but drinking a glass before a meal can fill you up more as well, preventing you from overeating.

Take your time

Eating too fast is one of the easiest ways to overeat. When you don’t give your body the chance to digest food and feel full before you stop eating, chances are you’re going to end up eating more than you want. Eat slowly and enjoy each bite to give your body a chance to catch up. This way, you’ll end up getting full faster and eat less.

Most of all don’t forget to enjoy the holidays and the delicious food that comes with it, don’t be afraid to indulge a little!

Auricular Acupuncture…With or Without Needles

acupuncture points on the ear
Are you interested in the benefits of Acupuncture but have a fear of needles?

Auricular Acupuncture may be just what the doctor ordered!  Auricular acupuncture is acupuncture that focuses on acupuncture points in your ears.
It involves either the use of small hair thin needles or the use of vaccaria ear seeds (no needles) at specific points along the pathways of energy in the body called meridians.

According to Traditional Chinese Medicine (TCM), a blocked or disrupted flow of energy (qi) can have a negative effect on your physical and mental health.  Acupuncture aims to restore the flow of qi by resolving any blockages or disruption thus resolving the symptom or negative effect to you physical or mental health.
There are more than 200 acupuncture points in the ear.  Auricular Acupuncture can be used for a wide range of conditions, and it is especially useful to relieve pain, calm the mind and treat withdrawal symptoms from addictions.  But that’s not all…. Auricular acupuncture can treat literally hundreds of conditions.  All types of physical pain (headaches, neck pain, back pain, sciatica, arthritis, fibromyalgia, sports injuries, abdominal pain), Mood and Emotions (Anxiety, stress, depression, PTSD, insomnia, ADD, ADHD).  Even More (Weight loss, PMS, tinnitus, TMJ, Vertigo, Circulation, Allergies ….

Some conditions most commonly treated with auricular acupuncture include:

  • Stress and anxiety
  • Chronic and acute pain
  • Nausea
  • Insomnia/fatigue
  • Digestive disorders
  • Motion Sickness, Dizziness, vertigo
  • Smoking cessation
  • Weight loss
  • Headaches, including migraines
  • Focus and memory problems
  • Symptoms of menopause/ postpartum depression
  • Infertility, low libido, sexual dysfunction
  • Addiction withdrawal symptoms
  • Mood swings
  • Acne

An Auricular acupuncture session is generally shorter than a traditional acupuncture session, lasting only 20-30 minutes.  Auricular acupuncture is performed while the patient is seated in a quiet room.  Your acupuncturist may ask you questions about your health, sleep, appetite, digestion, and mood.  The needles or seeds are inserted and remain in place for 10-20 minutes.  It is usually very relaxing and some patients even take a nap!
The needles or seeds are removed and your acupuncturist may ask how you are feeling.  Most people feel refreshed and calm.

Auricular acupuncture is a form of acupuncture that focuses on the energy of the body in the ears and can be helpful for numerous health issues from chronic pain and stress to headaches, mood disorders and addictions.  It may be beneficial for those who have a fear or dislike of needles but who still would like the benefits acupuncture can provide.  Auricular Acupuncture is available by request at Jean Donati Acupuncture, LLC.  Call today for an appointment 410-984-3700 or schedule online at Https://www.appointfix.com/East2WestMedicine

 

Boosting Immunity

woman feeling sick

Immune Enhancing Home Self-Care Techniques

Your immune system is your body’s security system. It is the job of the immune system to deter foreign invaders like bacteria, parasites and other microbe causing infections. Disorders of the immune system range from common conditions such as mild seasonal allergies to more serious illnesses like leukemia. Stress, lack of sleep, and other common lifestyle and environmental conditions can contribute to a weakened immune system, which can make you vulnerable to infections. 

Good news! Acupuncture therapy can treat a wide range of health conditions, including immune deficiency, by stimulating and balancing the immune system. Acupuncture can strengthen a weakened immune system by increasing red and white cell counts, T-cell count and enhancing humoral and cellular immunity. Acupuncture can regulate immune function and treat the underlying cause of the disease by reducing symptoms, speeding up the healing of infection and normalizing the body’s immune response. 

Acupressure To Support Immune Health

Immune Enhancing Acupressure Routine

Get into a comfortable position so that you can easily
access all points.

Begin with Kidney 27 and work your way down the body

Kidney 27
Large Intestine 11
Lung 7
Stomach 36

  • Stimulate each of the points on both sides of the body at
    the same time
  • Spend 30-60 seconds on each point and apply firm
    pressure while breathing steadily into your lower abdomen
  • Strive to complete this routine at least once in the morning
    and once before bed

Apply finger pressure in a slow, rhythmic manner to enable the layers of tissue and the internal organs to respond. Never press any area in an abrupt, forceful, or jarring way. Keep track of the results of your self-acupressure practice to
pay close attention to your progress and well-being.

Stomach 36 acupressure point

Stomach 36

ST 36 can be found on the anterior (front) aspect of the lower leg. To identify the acupressure massage point, measure roughly four fingers below the kneecap on the outside edge of your shinbone. You will know you’re in the right place by flexing your foot back to feel the muscle below (the tibialis anterior muscle) begin to flex.

Performing acupressure on Stomach 36 is like a Vitamin C shot for your body. It is one of the most effective acupuncture points for strengthening the immune system, recovering from fatigue and boosting endurance

LI11

Large Intestine 11

Large Intestine 11 is located on the tip of the elbow. The easiest way to find this point it is to bend your arm, look down the outer side of your forearm to the elbow, LI 11 lies there where the elbow crease meets the joint.

This point runs along the Large Intestine meridian, traveling up the index finger, through the arm, shoulder, and neck, into the face and nose. This point acts as a fever-reducing point, but it is also used to help prevent the flu and other immune-compromising conditions. It is known to be one of the strongest points in the body for clearing heat. Think of LI 11 as a great vent for the body to release a little steam whenever it’s needed.

kd27 acupressure point

Kidney 27

To locate this point, place your hands on either side of the depression on the
lower clavicle bone. From here (with your fingers below the clavicle) separate hands approximately 1-2in horizontally (outward toward shoulders).

An excellent immune-boosting point used for common colds, influenza and for people that have compromised immune systems. Kidney 27 is known to open the chest, descend lung and stomach Qi, and stop coughing.

LU7

Lung 7

Lung 7 (LU 7) is located on the inside arm above the wrist. To find this point interlock your fingers (palms snuggly together) and direct your attention to your lowest thumb. On the outer edge of your thumb, you will find the crease of your wrist. The point lies roughly one inch down toward the elbow, in a depression between the sinew and the bone.

This is a very common point to use for systematic relief of cough, headache and/or stiff neck. As the Luo point of the Lung channel, this point is used to treat anything related to the lungs (asthma, wheezing, bronchitis, cough, congestion etc.) and can help symptoms associated with a weakened immune system.

Astragalus

Astragalus

Immunity Enhancing Soup
Ingredients

1 1/2 teaspoons extra virgin olive oil
2 large onions, thinly sliced
3-6 garlic cloves, crushed
1-2 tablespoons fresh ginger, minced
4-6 ounces shiitake mushrooms, stemmed and thinly sliced
2 large carrots, thinly sliced
3-4 pieces astragalus root
10 cups vegetable stock
2 tablespoons tamari or low sodium soy sauce
Salt & Black pepper (to taste)
2 cups broccoli florets
1/2 cup chopped scallions

How to prepare:

  • In a large pot, heat the olive oil over medium heat, add the onions, garlic, and ginger
  • Saute until soft and translucent
  • Add shiitake mushrooms, carrots, astragalus root and vegetable stock
  • Bring to a low boil, reduce heat and simmer for 45-60 minutes
  • Add tamari and adjust the seasoning with salt as needed
  • Add the broccoli florets and cook until tender, about 2 minutes
  • Remove the astragalus root pieces
  • Serve soup in bowls and garnish with scallions

Garlic

Garlic

Garlic is a powerful antioxidant with antimicrobial, antiviral, and antibiotic properties. It’s also a natural decongestant.

Garlic Lemon Honey Tea
Ingredients

3 cups of water
3-6 cloves of garlic, halved
Honey to taste
Lemon to taste

How to prepare:

  • Put water in a medium saucepan and add garlic
  • Bring to a boil and simmer for 3-5 minutes (the longer you simmer, the stronger the tea will be)
  • Remove from heat, add honey and lemon juice
  • Sip 1/2 cup, three times per day
  • Refrigerate for 3-5 days

Elderberry

elder-4434794_1280

Elderberry is a commonly used medicinal plant that is known all around the world. Elderberry is
most often taken as a supplement to treat cold and flu symptoms.

Whole-body Support Tea
Ingredients

4 oz. Astragalus
4 oz. Elderberry
4 oz. Eleuthero
4 oz. Rose Hips
4 oz. Cinnamon Chips

How to prepare:

  • Mix all herbs together and store in a clean, dry jar
  • Simmer 1 tablespoon in 1 cup of water for 15 minutes
  • Add honey to taste
  • Drink 1-3 cups per day

Elderberry is excellent for flu prevention, but it is contraindicated if you have an illness that manifests with a cytokine storm. Ask a qualified practitioner for more details.

Personal Protection Steps:

Hands being washed

Everyone can take simple steps to not only prevent the spread of COVID-19, but seasonal Influenza and other respiratory illnesses:

  • Wash your hands frequently with warm water and soap
  • Avoid touching your face
    Cough and sneeze into a bent elbow or tissue, then throw away the tissue
  • Avoid close contact with people who are sick
  • Stay home when you or a family member is sick
  • Clean and disinfect frequently used objects and surfaces
  • Clean your produce thoroughly

 

Homemade disinfectant:

Fill a 16 oz spray bottle most of the way full with 99% isopropyl rubbing alcohol.

Add the following essential oils:

  • 30 drops tea tree essential oil
  • 15 drops lemon essential oil
  • 15 drops lavender essential oil
  • 15 drops eucalyptus essential oil

As always, get plenty of rest, drink water and find ways to reduce stress.

Immune Supportive Vitamins

Healthy Foods

Vitamin E

Vitamin E is a powerful antioxidant that could help your body fight off infection. Some foods rich in vitamin E include nuts, seeds and spinach.

Vitamin C

Vitamin C is one of the biggest immune system supporters. Daily intake of vitamin C is essential for good health. Foods rich in vitamin C include – oranges, grapefruits,
tangerines, strawberries, bell peppers,
spinach, kale and broccoli.

Further Research

If this information has spiked your interest we encourage you
do to more research, try starting with some of our favorites:

– How to make Fire Cider
– Probiotics for immune health
– Medicinal mushroom tinctures
– Wellness Formula
– Source Naturals
– Qi Gong for immune health
– Wim Hoff and other breathing exercises
– Natural produce wash

Balance Your Body – Stave off COVID-19

If you feel like you’re battling frequent colds, a cough that won’t quit, or just seem to be tired all the time, it may benefit you to find time for a daily walk or simple exercise routine. Doing this a few times per week can have many health benefits and help build your immune system.

Viruses such as COVID-19 take hold in our bodies when our immune systems are at their weakest points. Below are a few ways to help increase your immune function so your body can function as it’s meant to and stay balanced! continue reading »

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