So where was our “typical” Black Hills winter? It felt almost non-existent, and that has been unsettling for many of us. We can still anticipate the weather swings usually associated with spring time ~ you know what I mean…fierce winds, lightening and thunderstorms and cloudy skies that hopefully bring gentle rain…we still might get a spring blizzard. Even though we had a relatively mild and warmer winter, many people still naturally used that season for rest and introspection; it may be a challenge to get moving again.

Traditional Chinese Medicine

Exercise is an important way to boost your energy and keep your Qi flowing.

Traditional Chinese Medicine (TCM) tells us that settling into spring can be even more difficult if there is an imbalance in the Liver, which is responsible for the flow of Qi (Life Energy) throughout the body. An imbalance or lack of Qi can cause a whole range of emotional and physical symptoms such as anger, depression, mood swings, abdominal pain, menstrual problems and even allergies. If you suffer from any of these problems, then you are aware that they can be barriers to moving forward and living in harmony with the season.

The good news is that you can take charge of your health and kick-start your spring. Think about coming in for a visit and let’s work on addressing any underlying imbalances that might be affecting your energy levels. Let’s find ways to reduce any stressors that might be keeping you from feeling your best, and let’s make a plan to get moving!

Exercise is an important way to boost your energy and keep your Qi flowing, but please, remember to:

• Take it slow, especially if you’ve not exercised much over the winter. Use common sense to avoid overdoing it and injuring yourself.
• Set small goals like walking for 15 minutes daily. Set new goals as your fitness level improves.
• Warm up before exercising and always remember to stretch.
• Do something you enjoy so your workout doesn’t feel like work!

With a little planning and some assistance from TCM you can shake off the winter blahs and enjoy all the wonderful benefits of spring.

Foods for a Springtime Diet

Beans (Sprouted): Adzuki, Garbanzo, Fava, Lentils, Mung

Fruit: Avocados, Blackberries, Dates, Grapes, Grapefruit, Jicama, Lemons, Limes, Loquat, Olives, Oranges, Strawberries, Tangelos, Tangerines

Grains (Sprouted): Barley, Buckwheat, Corn, Rice, Rye, Wheat

Herbs: Anise, Basil, Bay leaf, Cardamom, Chickweed, Chicory, Chives, Cilantro, Cumin, Dandelion root, Dill, Fennel, Green Tea, Hawthorn berry, Marjoram, Milk thistle, Mint, Nettles, Parsley, Peppermint, Raspberry leaf, Rosemary, Rosehips, Sassafras

Seeds (Sprouted): Alfalfa, Clover, Sunflower

Vegetables: Alfalfa, Artichoke, Asparagus, Beets, Beet greens, Bok Choy, Brussels Sprouts, Cauliflower, Celery, Chard, Collard greens, Comfrey, Dandelion, Fennel, Garlic, Green Onions, Kale, Leeks, Lettuce, Mushrooms, Mustard greens, Pickles, Radishes, Rhubarb, Scallions, Sorrel greens, Sauerkraut, Spinach, Sugar Peas, Watercress

You may recognize and already eat many of these foods, but some may be a culinary experiment for you. Take a chance and see if adding from these food groups broadens your taste and makes spring meals more interesting!

Make a simple salad more interesting — add strawberries! Click the image for an easy STRAWBERRY SPINACH SALAD recipie to get you going!

A Beneficial Seminar

I recently returned from a 3-day training session in Minneapolis that has infused me with so much excitement and lots of ideas to work with you in your quest to the best health possible! I spent hours exploring techniques to help with chronic and acute shoulder problems; how to help resolve the painful issue of endometriosis and other female internal health concerns; how tweaking food choices can really make a huge difference in our energy levels and bio-chemistry. It was wonderful to refresh my skills and learn new ones, and great to spend time with so many colleagues dedicated to serving their communities with integrity and compassion.

Upcoming Event

The Black Hills Wholistic Health Expo is April 28th and 29th at the Rushmore Plaza Civic Center. There will be dozens of practitioners and businesses gathered in one easy location, on the main floor across from the hockey arena. This year admission is free, so be sure to check out this fun event.
For more information visit http://blackhillswhs.com/

Information on Liver Qi and spring time foods comes from “Health Well News,” and Acupuncture Media Works

That’s the traditional Chinese New Year greeting that means “wishing you prosperity” in Mandarin.  The first day of the Chinese New Year began at midnight on January 23 and runs until February 6.  This is the most important of Chinese holidays, celebrated by over 1.3 billion people in China and by millions of ethnic Chinese around the world.  The celebration lasts 15 days and culminates with the Lantern Festival.  Each year is associated with one of twelve animals in the Chinese zodiac; in 2012, we are in the Year of the Dragon.

At Chinese New Year celebrations people wear red clothes, decorate with poems on red paper, and give children “lucky money” in red envelopes.  Red symbolizes fire, which according to legend can drive away bad luck.  The fireworks that shower the festivities are rooted in a similar ancient custom.  Long ago, people in China lit bamboo stalks, believing that the crackling flames would frighten evil spirits.

In China, the New Year is a time of family reunion.  Family members gather at each other’s homes for visits and shared meals, and most significantly a feast on New Year’s Eve.  In the United States, however, many early Chinese immigrants arrived without their families, and found a sense of community through neighborhood associations instead. Today, many Chinese-American neighborhood associations host banquets and other New Year events.

Each of the 15 days has a particular role, and often those taking part in celebrations will abide by the traditional beliefs according to each day.  The first day is often set aside for people to honor the elders within their families, whereas the third day is generally accepted as a bad day to socialize with relatives or friends.  The final day of the Chinese New Year is traditionally marked by a Lantern Festival when people walk through the streets carrying lanterns and light candles outside their homes.  It is tradition to cleanse a house of all ill-fortune and to try to reconcile with others, removing negativity from your life.

The dragon symbolizes power, strength and good luck.  In contrast to European beliefs, where dragons are considered evil creatures, dragons are seen as having auspicious power and viewed as positive.  Often regarded as one of the most important signs in the zodiac, Chinese tradition says those born in Dragon years tend to be brave, innovative and highly driven, regularly making it to the top of their profession.

Read more: http://www.dailymail.co.uk/news/article-2090516/Happy-Chinese-New-Year-2012-Millions-welcome-Year-Of-The-Dragon.html#ixzz1l5b8wSZh

February is National Cancer Prevention Month

Cancer Facts

1 in 2 men and 1 in 3 women will be diagnosed with cancer in their lifetime.  Know your risks and caution signs.  Early detection is your best protection. Be an active participant in screenings such as breast self-exam, mammography, pelvic and Pap test, colonoscopy, prostate-specific antigen test and digital rectal exam, skin self-exam and dental exam.

Caution Signs of Cancer

Cancer occurs when abnormal cells grow and spread uncontrollably, threatening normal cells in the process.  The risk of developing cancer increases with age but cancer can occur in people of both sexes and of every age and background.  The best defense against cancer is early detection and treatment. Knowing these caution signs can save your life.

~ Unusual Bleeding or Discharge
~ A Lump or Thickening Anywhere on the Body
~ A Sore That Does Not Heal
~ Persistent Change in Bowel or Bladder Habits
~ Persistent Cough or Hoarseness
~ Change in a Wart or Mole
~ Persistent Indigestion or Difficulty Swallowing

If you have any of these symptoms or notice unusual changes in your body or health, PLEASE see your doctor immediately.  Early Detection Saves Lives
From www.cancerservicesonline.org

Give yourself the best chance for great health by eating “closer to the earth” and reducing the amount of highly processed foods you eat. Include lots of good water and the right supplements and herbs for you.  Get a bit of regular physical activity, and practice increasing your ability to manage the stresses of daily life by setting aside some time for quiet reflection, meditation and/or prayer.  Find something that YOU resonate with and “just do it.”  Believe in yourself!  You are worth it.

My Dear Friends,

I want to wish you the very best of the holiday season!  Enjoy spending time with family and friends, but get plenty of rest when you are able to.  This is the time of year that we seem to “really” burn the candle at both ends, so take the best care of yourself that you can.  If you over-indulge in rich food, try a little black licorice, peppermint or ginger tea to settle things down.  I hope to see you in the new year!

May your hearts be full of contentment, peace and love,

Embrace the Seasonal Transition

Crisp cold air reinforces that it’s time to put up the heavy curtains, finish gathering summer clothes into storage and freshen up the winter attire.  This transition time of autumn gives us a chance to adjust and accept that snow and arctic chill factors will be with us for some time.  Let’s embrace this transition!  Let’s prepare for the inevitable and welcome the long dark nights that invite introspection and reevaluation.  Let’s pull out the soup recipes and bring as much warmth inside as possible.  Let’s remember our stories and tall tales to share with loved ones.  Let’s get ready for what’s coming since denial does little to keep it away!

I encourage you to be careful during this transitional season.  It’s tempting to continue to wear shorts, tank tops, no socks or other attire more suitable for the heat of summer.  This habit can catch us off guard as a sudden blast of wind exposes us to cold and damp, and suddenly we’re feeling cold or flu symptoms.  It sounds so silly, but dress in layers that can be replaced or removed depending on the moment…don’t let “Old Man Winter” catch you off guard.  Oops, just had a “Mom moment.”

Guarding our health can be as simple as wardrobe choice,

taking in extra Vitamin C loaded fruits or supplements, drinking some anti-oxidant rich green tea daily (in addition to your much needed water) and considering a humidifier now that the heat is on regularly.  You can also think about adding movement meditation work into your routine to help joint fluidity, strengthen immunity and relax your mind.

Two choices for movement meditation available in Rapid City
include Tai Chi and Qigong.

“Tai chi is a “soft” Chinese martial art that is primarily practiced for its health benefits including a means for dealing with tension and stress. Among the martial arts, there are two basic types: the hard martial arts and the soft martial arts (also called internal arts). Examples of the hard martial arts are karate and kung fu. Examples of the soft martial arts are ba gua and tai chi.
Tai chi emphasizes complete relaxation, and is essentially a form of meditation, or what has been called “meditation in motion.” Tai chi is characterized by soft, slow, flowing movements that emphasize force, rather than brute strength. Though it is soft, slow, and flowing, the movements are executed precisely.

Chi is an ancient Chinese notion designating a form of energy. The term literally means something like “breath.” According to the philosophy of tai chi, this energy or chi flows throughout the body, but can become blocked. According to Chinese medicine, tai chi masters, and tai chi philosophy, one becomes ill when the flow of the chi through the body becomes blocked. The Chinese recognize several means for freeing up the flow of chi; two of the more commonly known forms are acupuncture and tai chi.

In addition to its physical benefits, tai chi is said, by the Chinese, to have certain psychological effects as well. Tai Chi, as a form of meditation, is intended to help one understand oneself and to enable one to deal with others more effectively. This latter function is rooted in learning to control oneself, which can come about through two principal and fundamental notions: yin and yang. Though these two principles are seen as opposites, the one necessarily merges into the other, creating the natural balance of self and world, hence the classic symbol of tai chi. The tai chi form is meant to enable one to bring the principles of yin and yang back into their fundamental, natural harmony. The ultimate effect of this harmony is one’s physical and spiritual well-being.”
From the website: http://frank.mtsu.edu/~jpurcell/Taichi

“Qigong (also spelled Ch’i Kung) is a powerful system of healing and energy medicine from China. It is the art and science of using breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi). Qigong practice leads to better health and vitality and a tranquil state of mind. In the past, qigong was also called nei gong (inner work) and dao yin (guiding energy).

The documented history of qigong goes back approximately 2,500 years. However Chinese archaeologists and historians have found references to qigong-like techniques at least five thousand years old.
Because qigong includes both dynamic and gentle techniques that can be practiced from standing, seated, or supine postures, it is suitable for young and old. Practices can be tailored to individual needs making it an ideal aid to recovery from illness or injury. Qigong is a form of complementary medicine. It works well with other forms of therapy and should never be used as a substitute for necessary treatment by a physician.”
From the website: http://www.qigonghealing.com

In the Chinese view of the seasons, autumn is the season of metal, and the organ systems governed by the metal element are the Lungs and the Large Intestine. A natural occurrence during this season seems to be a clearing out of what is no longer needed and keeping what is truly valued. For many of us, this time of year seems to trigger a need to clean closets, toss out piles of papers and “stuff” that is unnecessary, prepare the harvest of summer and begin to ready ourselves for the deep stillness of winter. Some people feel a need to cleanse their digestive systems and lighten their bodies. Others find themselves more susceptible to colds and flu. Take some time to protect yourself during this changing season – drink more water, remember your vitamins, enjoy a diet of healthy foods and get some exercise when you are able. Your health is your greatest treasure…protect it well!

Stress in life is a normal occurrence;

We can’t get rid stress, but we can manage how we respond to it. In humankind’s past, a stress factor included hunting your food and avoiding becoming the meal of a predatory animal. Running away from a tiger would cause certain physiological responses in response to a life and death situation; adrenalin kicks into high gear, your digestive functions slows down and you escape and live to tell the story around the camp fire! Good body! Good stress response!

In modern times, adrenalin kicks into gear when traffic makes us late, or the boss is demanding more and NOW, or your teenager is out past curfew again! While stress can be a useful tool to help meet deadlines, it can also trigger some unpleasant health issues that are serious.

10 Health Problems Related to Stress

What are some of the most significant health problems related to stress? Here’s a sampling.
1. Heart disease. Researchers have long suspected that the stressed-out, type A personality has a higher risk of high blood pressure and heart problems. We don’t know why, exactly. Stress might have a direct effect on the heart and blood vessels. It’s also possible that stress is related to other problems — an increased likelihood of smoking or obesity — that indirectly increase the heart risks.
Doctors do know that sudden emotional stress can be a trigger for serious cardiac problems, including heart attacks. People who have chronic heart problems need to avoid acute stress as much as they can.
2. Asthma. Many studies have shown that stress can worsen asthma. Some evidence suggests that a parent’s chronic stress might even increase the risk of developing asthma in their children. One study looked at how parental stress affected the asthma rates of young children who were also exposed to air pollution or whose mothers smoked during pregnancy. The kids with stressed out parents had a substantially higher risk of developing asthma.
3. Obesity. Excess fat in the belly seems to pose greater health risks than fat on the legs or hips — and unfortunately, that’s just where people with high stress seem to store it. “Stress causes higher levels of the hormone cortisol,” says Winner, “and that seems to increase the amount of fat that’s deposited in the abdomen.”
4. Diabetes. Stress can worsen diabetes in two ways. First, it increases the likelihood of bad behaviors, such as unhealthy eating and excessive drinking. Second, stress seems to raise the glucose levels of people with type 2 diabetes directly.
5. Headaches. Stress is considered one of the most common triggers for headaches — not just tension headaches, but migraines as well.
6. Depression and anxiety. It’s probably no surprise that chronic stress is connected with higher rates of depression and anxiety. One survey of recent studies found that people who had stress related to their jobs — like demanding work with few rewards — had an 80% higher risk of developing depression within a few years than people with lower stress.
7. Gastrointestinal problems. Here’s one thing that stress doesn’t do — it doesn’t cause ulcers. However, it can make them worse. Stress is also a common factor in many other GI conditions, such as chronic heartburn (GERD) and IBS, Winner says.
8. Alzheimer’s disease. One animal study found that stress might worsen Alzheimer’s disease, causing its brain lesions to form more quickly. Some researchers speculate that reducing stress has the potential to slow down the progression of the disease.
9. Accelerated aging. There’s actually evidence that stress can affect how you age. One study compared the DNA of mothers who were under high stress — they were caring for a chronically ill child — with women who were not. Researchers found that a particular region of the chromosomes showed the effects of accelerated aging. Stress seemed to accelerate aging about 9 to 17 additional years.
10. Premature death. A study looked at the health effects of stress by studying elderly caregivers looking after their spouses — people who are naturally under a great deal of stress. It found that caregivers had a 63% higher rate of death than people their age who were not caregivers.

4 Ways to Fight Back Against Stress – and Improve Your Health

The next time you feel stressed, here are four stress relief tips you can try.
1. Breathe deeply. Just a few minutes of deep breathing can calm you and tame the physiologic stress response. While building in a specific time to relax each day is a good idea, one advantage to deep breathing for stress relief is that you can do it anywhere — at your desk or in your (parked) car, for instance.
Try to relax a specific muscle group as you breathe out, you. Start with the muscles in your jaw. On the next breath out, relax your shoulders. Move through the different areas of your body until you’re feeling calm.
2. Focus on the moment. When you’re stressed, you’re probably living in the future or the past. You’re worried about what to do next or regretful about something you’ve already done. To get some stress relief, instead try focusing on what you’re doing right now.
3. Reframe the situation. So you’re already running late and then find yourself stuck in terrible traffic. Getting worked up is a natural reaction, but it won’t help you at all.
Rather than swearing and pounding the steering wheel, get a different perspective. Look at that time as an opportunity — a few minutes to yourself where you don’t have any other obligations.
4. Keep your problems in perspective. It might seem Pollyannaish, but the next time you’re feeling stressed out, think about the things for which you’re grateful.
”Remind yourself of the basic ways in which you’re lucky — that you have family and friends, that you can see, that you can walk.” It can be a surprisingly effective method for stress relief.

Dear Friends,

Happy New Year! I hope that this note finds you well and rested after the hustle and bustle of the holiday season. What a whirlwind of activity the last few months have been for me and everyone I know. It’s nice to be getting back into a groove and a rhythm that doesn’t include wrapping paper!

I know how busy you are so I’ll keep this brief. In October I finalized an office move right next door to the office I had on the 2nd floor of 2040 West Main. After a remodel that has provided 2 full private treatment rooms and a more spacious waiting area, as well as room for all my research books and various tools of the trade, I feel really settled into the new office. If you haven’t been in for a while, please feel free to drop in and check out my new digs! The new suite number is 209, and it is literally one door away from my old office. By the way, Suite 207 is now occupied by my dear friend and colleague, massage therapist Lana Sternhagen.

I am currently in the process of recertifying with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). This means gathering all the documentation that proves I have taken the required 60 hours of continuing education needed to re-up the certification. In fact, I have more than the required hours…one of the things I’ve learned about myself is that I like studying and taking classes to improve and hone my skills. Attitudes have sure changed from “back in the day!”

I have been privileged to participate in several community service events which were lots of fun and very busy, including a “Diva for the Day” event where free acupuncture was made available to Native American women. As a member of the Wholistic Health Society I helped to organize the Black Hills Wholistic Health Expo. Along with two other area acupuncturists we provided free treatments to many of the attendees, and exposed many more to our medicine. By the way, planning is underway for the next Expo which will be the end of April and first of May. If you have suggestions of people who might want to participate, please let me know.

For the first time since I opened my clinic doors in May of 2007, I have raised my rates for services. Don’t worry, they haven’t gone up much, and they are still the lowest in the area (to the best of my knowledge). First time visits for new patients are now $65 and return visits are $60. As you know, no matter what service is provided, the rate is the same; I don’t charge additionally for cupping, or electrical stimulation or therapeutic massage. Discounts for frequency and close proximity of treatments will remain available. I will only increase rates for herbal products if the cost is increased by my herbal vendors.

The extreme weather conditions that are a fact of life for us provide endless opportunities for me to mutter, “its winter, wear your coat” and “really, no socks and you’re wearing shorts, don’t complain when you get sick!” Baby its cold outside! It really is winter, a time for reflection, hunkering down and story-telling, time for soups and hot tea, time to protect your neck and head from cold winds and ramp up your immunity-strengthening supplements and herbs. Please, drink lots of water and moisturize your skin. Consider adding a humidifier to your bedroom; with the dryness of the season, and the warmth we require, moisture in the air disappears.

Do your best to get some kind of workout in; a few minutes a day of anything ~ stretching, cardio, dancing ~ anything is better than nothing. In this season we have a tendency to let go of our exercise routines…the longer we put off physical work the harder it is to get back into the routines, so just start today with 5 minutes. No one can take these kinds of action for you. I can provide help to strengthen your resistance, and if you feel “something” coming on, I can offer herbal solutions. That being said, as much as I’d like to, I can’t do it for you any more than you can do it for me (especially working out darn it!).

I am hoping to take a class in the traditional herbs, foods and medicines of this area starting the end of January. I really like the idea of exploring local options available in our region to help take the best care of ourselves possible. This class will take my out of the office for only a few hours one day a week. I’m excited about getting back into a class room again.

You may have noticed some “branding” changes on my cards and on the website; there are more to come, thanks to the amazing work of Studio Bickett. We are working on a new brochure and updating the website at bit to better serve you.

I hope to see you at some point in the near future. I know how easy it is to put ourselves last, but I encourage you to get a good start in 2011 and take some time for your health and personal upkeep. I wish you and your family the best during this season of introspection and self-nurture. Keep smiling and stay warm!

Colleen

As the song goes “it’s the most wonderful time of the year” ~ at least that’s how I feel! I really do love the winter season…the deep darkness and cold that falls over so much of the country fosters a desire to be still, become more reflective, and even hibernate! While the pace of our modern world doesn’t really encourage that inner reflection and desire to slow down, our inner voice seems to cry out for it. When you are able, seize the quiet times, embrace those moments of slowing down and allow your own batteries to recharge. Get some extra sleep when you can. That’s what winter is all about.

Then run outside and make a snow angel! Be a kid and delight in the taste of a snowflake on your tongue before you shovel the stairs (grumble grumble), and before you wish it wasn’t so cold! That happy little kid is still inside of you, just as the wisdom of eternity is in the eyes of a newborn. Realize your part in the cycle of life, and how much we actually need the introspection of the winter season.

Now if you’re in the warm country and you get your snow and cold via the television, it’s still winter, and you can still spend some time going within and conserving your personal resources…say hello for me to whatever lush greenery you are enjoying.

This really has been a challenging year for most people I know. Among the blessings I count are the relationships with new patients I have been fortunate to cultivate, and the relationships that have been nurtured with patients I’ve worked with since opening the doors of New Freedom in May of 2007. This year involved some business restructuring and a move up two flights of stairs to my new office suite. It is a cozy place and just the right size for me and you!

I am practicing acupuncture full time again after a 5 month stint doing office work in the afternoons. The part time job helped me to stabilize financially while the recession raged, and helped me to realize that I want and need to focus fully on this amazing medicine. I just love acupuncture and oriental medicine and my passion for it continues to grow.

I am grateful that my weekly date in Central City (1 mile from Deadwood) continues to bring me in contact with the beauty of the Northern Hills and the wonderful people in those communities. Bonus points for the time I am able to spend with Dr. John and the lovely Dee…always supportive and always fun to be around.

I have entered into a new relationship with Alternative Health Care Center of the Black Hills. I am working in their office on Monday afternoons and Friday mornings helping to care for patients seen by my dear friend Kirsty, who moved to Alaska. I miss her and her wonderful treatments, and have high hopes of a northern visit in the spring.

The Alternative Health team is great, and it feels great to be in a medical setting that offers a wide range of health care options, including chiropractic, massage, detoxification foot baths, an esthetician carrying some of the yummiest organic skin care products I’ve ever tried, and more. Check them out at www.AlternativeHealthCareDoc.com

I have a new and beautiful website, and business branding thanks to the fantastic work of Nicole Bickett at StudioBickett.com. If you need a marketing expert, Nicole is a dynamo and I recommend her highly. Just in case you haven’t looked at my new website lately, find it at www.newfreedomacupuncture.com It’s “da bomb!”

This year the South Dakota Acupuncturists joined together and formed an association that is “officially recognized” by our state government. While we are few in number, we are working overtime to actualize a mighty dream: the regulation and legislation of the practice of acupuncture. South Dakota is one of only six states in the country that is unregulated. This legislation will protect the consumer by guaranteeing that the person sticking needles in you has received a comprehensive education and passed the national certification board exams, has malpractice insurance and is not misrepresenting their abilities. We are very hopeful that the legislation will pass, and when the time comes for community support, yours will be requested.

I am grateful to have the confidence of my peers in asking that I assume the Presidency of our fledgling association. I have been quite busy with national associations, lawyers, committees and paperwork to further our push to insure safe acupuncture in South Dakota. It also feels great to get to know the other practitioners in the state and to build community with like-minded people.

Wherever you are, and however you celebrate during this special time of year, I wish you all the best that life has to offer. May there be peace in your hearts, strength of spirit to carry you through challenges that surely will arise, excellent health, prosperity and success in all you undertake. I carry you in my heart and I am grateful beyond measure for you in my life. Thank you!

Ho ho ho,

Colleen

How time is flying by!  It seems like only yesterday we were dealing with blizzards and frigid temperatures, and now, the heat of summer is upon us.

Click here to view our June/July Newsletter

– Katrina W., patient

Click here to read the article.