For years I have tried to find the perfect granola to satisfy a snack or morning meal – not too sweet, not too bland, not artificial, not with gluten, not with soy… I never even once considered making the crunchy treat myself. I though it would be too cumbersome or tedious, and not worth the effort. How untrue! With this recipe I found on foodnetwork (doctored up a bit to boost health benefits), we now have fresh-made granola whenever we want at my house. 

This recipe is truly wonderful, and your favorite nuts, seeds, fruits and flavors can easily be added or substituted. It is great with organic yogurt, sprinkled on berries, served with warm almond-milk or just plain out-of-your-hand for a quick snack.

I have added walnuts for their medicinal properties of improving cognitive function and pepitas for their high iron content. The coconut oil supplies a healthier fat than other vegetable oils, and the ground flax seeds provide essential fatty acids & omega 3’s. Oats are more commonly used in granola, but I like Spelt Flakes for their nutty flavor and  they are easier for most people to digest than other wheat products.

Ingredients

3 Cups Spelt Flakes (I like Eden Organic, can also use Whole Oat Flakes)

1 Cup Slivered Almonds

1 Cup Cashews

1/2 Cup Walnut Halves

1 Cup Raw Pepitas (Pumpkin Seeds)

3 Tbsp Ground Flax Seeds

1/4 Cup Dark Brown Sugar (loose, not packed)

1/4 Cup Maple Sugar

2 Tbsp  Molasses

1/4 Cup Coconut Oil (will need to warm jar under water so it liquifies for use)

3/4 tsp. Salt

2 tsp Cinnamon

1 Cup Dried Fruit (Cherries, Cranberries, Mulberries, Raisins, Blueberries, Apples, etc)

Preparation

Preheat Oven to 250 Degrees Fahrenheit.

In a large bowl, combine Spelt Flakes, nuts, flax  & brown sugar.

In a second bowl, combine maple syrup, molasses, salt, coconut oil and cinnamon.

Combine both mixtures and pour onto two sheet pans. Bake for 1 hour & 15 min, stirring every 15 minutes to achieve even color and crispness. Remove from oven and transfer to a large bowl. Incorporate dried fruit and store in an airtight container.

Leaving Your Analytical Mind at the Door

Although receiving a degree and license in traditional Chinese medicine means completing a rigorous four-year masters program, this ancient science is built on a foundation completely different from the one we grow up with in the Western world. Scientific algorithms and molecular biology will not serve to understand the complexities of something like acupuncture. The first step is leaving what we know to be true at the doorstep, in order to open up space for a second foundation to be built – one stemming from such eastern philosophies as Taoism and Confucianism. For this reason, acupuncture can be difficult to understand from a western medicine perspective. It is like trying to understand the flavor of an orange by eating at a pizzeria – an inappropriate model for comparison.

It has been said that acupuncture affects nerve communication, blood flow and conducts electrical impulses within the fascia muscle layer.  But, as I said, try and leave your analytical mind at the door. At the risk of sounding esoteric, acupuncture connects to the energetic pathways in the body known as meridians. These pathways are inherent in nature, and flow through every living thing (much like matter at its molecular level). They are typically unseen, and unfelt, yet ever alive and flowing with Qi – vitality.  Qi is what gives us life. Without it, there is no movement, no fullness and therefore no life. When Qi cannot flow smoothly, we feel it in the form of pain, illness or distress. Acupuncture directly manipulates the flow of Qi by way of the meridians of the body.

It’s All Connected

There are over 400 points on the human body throughout 12 different meridians, each with a specific function. Over the thousands of years that it took to develop Acupuncture, such functions were tested and agreed upon – having shown clinical efficacy based on experiential findings. Such findings were not based on disorders like “diabetes” or the ”flu,” because those labels were not yet invented at that time, but rather on individual pattern disharmony. Chinese medicine asks the question: “what does the person presenting with XYZ discomfort need?” not “what is the XYZ discomfort called so I can treat that.”  The latter form of question is more common within the Western medical model, which is in my opinion a strong case for the need to employ both models of care in public health for optimum results.

Back to the topic: how acupuncture works.  As I said, it is all connected. For example, if a person presents with knee pain it may be very beneficial to place needles at the knee joint to relieve it. However, needles placed on the elbow, low back or abdomen are also commonly used for strengthening the knee and depend on individual pattern differentiation. Likewise, several points around the knee are great for digestive problems, and often those points will be needled on individuals with no inherent knee pain at all. To understand how the energetic pathways run is to go to school for a very long time. To make sense of it otherwise, is to accept that there is plenty happening in life that we cannot see – not all that dissimilar from Western molecular biology.

The Web Around Us

Take cellular phones and the Internet. There are direct, real, pathways of communication between carrier towers and individual devices that are always open and able to travel at instantaneous speeds. We walk around among and through these pathways all day long - without knowledge of their existence except through the end result: our web browser working or receipt of a text message. When this system is slightly out of whack, the connection is lost and our devices malfunction. The pathways need to be re-opened and cleared so that proper functioning can occur. Imagine that the meridians in your body are the pathways and the commander keeping them open is the Qi. It is the job of an acupuncturist to open up such communication within the body, so there are no glitches.

Different People, Different Treatment

Unlike the technical support team looking for the predictable piece to fix an Internet malfunction, the human body is far  less predictable. The acupuncturist must look deep at individual constitutional patterns to develop proper and effective treatment. This takes time, a detailed history, and oftentimes ongoing treatment. Acupuncture works well alongside western medical treatments as it can offer great relief for side effects (as in Chemo Therapy) and without adverse reactions. It is also very beneficial for health maintenance (much like exercise), boosting the immune system, and can be used on a seasonal basis as preventative medicine once uncomfortable symptoms have resolved. Many people find that acupuncture is very relaxing, promoting an almost meditative state, an added bonus. 

To find out more how acupuncture can help you maintain or acheive your wellness goals, please contact me. 

As a practitioner of mind-body medicine, I understand the importance of addressing this connection in all areas of our lives. All to often is exercise seen as a “burden” or “cumbersome” – a necessary evil in life. Rather, movement is the foundation of life, and should cultivate gratitude, positivity and spiritual growth along with physical changes. The Intensati Method does this, beautifully. Not only transforming our bodies, but also our thoughts. Contrary to yoga, which is another form of exercise I often recommend, Patricia’s routines provide additional cardio training without harsh impact (such as running), an important health aspect for many individuals.

Check the Intensati website for class times. If you are unable to attend a class with her personally, she has trained a whole team of inspiring instructors who offer Intensati classes across the United States. With the release of her new book (in stores now!) and work-out DVD’s, anyone can practice this revolutionary program anywhere.

If you are ready to change your relationship to exercise, to yourself and the world around you, check out the important tips from Patricia Moreno. Her knowledge, experience, and magnetism will inspire you to truly “live a life you love, in a body you love.”

]]> http://www.erinhessel.com/2010/01/the-intensati-method-a-great-way-to-feel-and-look-your-best/feed/ 0 http://www.erinhessel.com/2009/12/happy-holidays/ http://www.erinhessel.com/2009/12/happy-holidays/#comments Thu, 24 Dec 2009 18:17:37 +0000 Erin http://www.erinhessel.com/?p=405 Happy Holidays from My Home to Yours!

A Winter Wonderland From My Home in Minnesota

Dad & Me Toasting the Season with a Holiday Sambuca

The Newlyweds! My Sister Kelsey & her Husband Jason

Mom & Me: Ready for our Traditional Potato Soup Christmas Eve Dinner

Grandpa Jo & Grandma Cheryl Celebrating with Chocolate

Our NYC Apartment Tree 2009

Cookies: A Christmas Favorite

Jason & I Warming Up Inside on a Snowy Day

A gift from our good friend Justin

Wishing you joy, health and happiness this season and always.

In good health,

Erin

Winter, Water, Kidneys & You

In Chinese medicine, winter applies to the Water Element in 5-element theory. Although it comes in the form of snow and ice, water is truly an abundant part of the winter landscape. When transcribed to the human body, the kidneys and urinary bladder are responsible for water metabolism (both energetically and physically) and are a pivotal part of the Water element. Yin and Yang are interdependent forces prevalent in all aspects of life, but winter is rooted in a strong sense of yin. In this regard, yin can be understood through the cool and still nature of the season. A teacher of mine once explained the water element as the bottom bedrock on the ocean floor – the deep, dark, solid root of something so powerful and majestic. I like to translate this metaphor to the body, with representation to the powerful root to within each of us – our individual potential.

Aside from the physiologic function we know from Western medicine, the kidneys represent our root essence (genetic makeup) and the urinary bladder has relevance to the nervous system. Memory, brain function, reproductive function, bone growth, and systemic development are also important aspects of kidney energy in the body. The emotion of fear or fright is ascribed to the Water element, and is often a relative factor in someone with constitutional tendencies toward this element. The winter is a perfect time to strengthen and nourish these energetic organs.

Nourishing the Kidneys and Urinary Bladder

Nature gives us the tools we need for nourishing the ascribed element and organ systems, and the number one way to do this in the winter months is to hibernate. Rest, warmth, sleep. This is the time to slow down, and nature forces us to do that with the gifts of cold and snow. The weather change literally forces us to move inward – into our homes, into the warmth, into ourselves. It is a time for introspection, meditation, and conservation of resources.

During winter, the land is frozen and there is no growth or harvest. That which is leftover from the fall becomes nourishment for the winter. Canned vegetables, sauced apples, gourds, squashes and meats for hearty stews are important for building the root aspect in ourselves. There are plenty of herbs and teas for nourishing the kidneys during this time, and depending on individual constitution will depend on the formula focus. Even if you are feeling healthy, the beginning of winter can be a great to time for visiting your acupuncturist to help guide your body into the energetics of the season and promote tonification.

Enjoy the beautiful season of winter. Take a moment to listen to the quietude outside and reflect into the depths of yourself. Use the space provided to cultivate that which satisfies and nourishes you, regenerating the resources necessary for the coming spring and summer.

Trauma

Depending on the location and severity of the break, it may be difficult to determine if the area is sprained, fractured or actually broken with the naked eye. The first thing to do is elevate it, stabilize it, and get in for an X Ray to know the damage. There are various levels of breakage and degrees of separation of the bones. The image above is of a broken fibula (my current case – see more below), which occurred during a late-night ice hockey game. As you can see, the bone broke all the way through, but did not shift laterally leaving it in perfect alignment.  The swelling that immediately took place is the bodies natural response to hold the bone and ankle joint in place.

With swelling always comes the risk for stagnation, a term in Chinese medicine referring quite literally to obstructed free-flow. Stagnation is not only detectable by visual swelling, but also by the severity of pain.  It is safe to assume that the more pain there is with swelling, the more stagnation there is.  Although some level of swelling – or stagnation – is good because it is the bodies natural way to stabilize the bone, we want to be sure that proper nourishment can flow to the trauma and that nothing gets trapped in the area as it heals.  Unattended stagnation can lead to further pain down the road, reduced mobility, or area weakness. As the trauma heals, acupuncture and herbs can help circulate the area – allowing debris and toxins to to move away and nourishment to move in.

The first thing to do is distal acupuncture and application of the herbal liniment San Huang San. This will reduce any unnecessary heat or inflammation trapped at the site and promote healthy circulation. Because of its cooling effect, it should not be used for more than 24 hour post-trauma. The same goes for ice. (I’m gonna go out on a limb and say it…) but the main cause of stagnation in trauma-healing is the over application of ice. Ice constricts blood flow in the area and decreases circulation. It can cause debris and blood to congeal, and although it may provide temporary relief of the pain it may also cause more problems later on in the area. Remember to follow your own doctors advice and intuition, but also keep this in mind next time and see for yourself. Perhaps you will notice the increased mobility and strength of the injured area once it has healed after leaving the ice bag in the freezer during rehabilitation.

Bone Mending

Bone mending will occur on its own through the bodies innate healing potential. The first thing before bone mending takes place (whether naturally or with assistance of acupuncture and herbs) is to be sure the bones are properly aligned. If not, this will cause the bones to mend askew and may require setting or surgery. The X Ray above has perfect bone alignment for mending to begin, it was a lucky break (har har).

Acupuncture and herbal medicine can help promote healing and bone-mending in accordance with your body’s natural ability. Herbal medicine is a great first-line of defense when mobility is a problem and getting to an acupuncturist is not feasible. My colleague, Frank Butler, is a renowned orthopedic acupuncturist and has developed a whole line of herbal trauma medicine. These powerful pills come in easy-to-use chewable pills and recommended at various stages in healing. Like most Chinese Herbs, they aren’t the easiest flavor to swallow, patients will attest that eventually you “just get used to it.” Check out his whole list of Zheng Gui Tui Na products here.

Once you feel able to get in to your acupuncturists office, they can help tremendously to facilitate appropriate healing. Depending on the phase of healing will depend on the treatment. There is a common misconception that acupuncture is best when there is no more trauma and the patient feels better. Internal medicine and trauma treatment alike, acupuncture and herbs are most effective when used in conjunction with Western medical therapy and when begun right away. In the case of traumatic injury, repetitive and regular acupuncture is best. This will ensure the proper healing of the area now- it is a lot more difficult to undue improper healing later. Treatment every day in the acute phase is ideal if feasible, with a reduction in frequency as the healing process continues.

The Case

In the case above, the injury is a week old, and we have begun acupuncture surrounding the break site, combined with electrical stimulation. This is easy to do thanks to the removable cast used in modern trauma treatment (as opposed to the plaster ones of my childhood). The electrical stimulation mimics the current in the body as bone fibers begin to mend. This helps facilitate the process so that stabilization of the area can be achieved quicker. Other techniques include distal point prescription and opposite extremity therapy. I am performing acupuncture on the area daily, and the patient is taking the “Bone Knitting” internal herbs mentioned above (Zheng Gu Tui Na). Currently, the level of break is visible in the X Ray above and the exterior condition is as follows:

We shall see how he responds in the long run. Ultimately, his doctors expect the injury to take at least 6 weeks before significant improvement, and about 6-months to 1 year until completely back to hockey-playing strength. With the acupuncture and herbal treatment, we hope there will be no future implications from the trama. I will keep you posted as the healing process continues.

Please note that the patient being discussed has given permission to do so in this format, and all indentifying information is being kept confidential in accordance with HIPPA.

Joints in and of themselves simply refer to the space where two bones come together, suspended by tendons and ligaments and with some sort of membranous fluid.  Their strength lies in the muscles surrounding them, and therefore when joints hurt there is often a lot more areas of the body involved. Releasing tight muscles and strengthening weak ones can have an enormous impact on relieving joint pain and preventing future problems. This concept may not seem intuitive - that movement will actually reduce pain- but when the pain is a result of weak muscles that are unable to appropriately hold the joint bones in place, strengthening them is vitally important.  The best advice is to start slow. Moderate or light – but consistent – exercise will give lasting effects without further trauma.

**(note that it is important to check with your doctor first, to be sure the cause is weak muscles and not degenerative joint disease).

Bone spurs are bony projections that can grow off of bones and cause pain by rubbing against nerve endings in the area. They often form as the result of osteoarthritis, but can also occur purely from aging. They most commonly form on the heel or knee, but can affect any joint in the body. If appropriately placed near a joint and/or a nerve, they can cause a significant amount of discomfort. NSAID’s (like ibuprofen) or surgery are about the only options Western medicine can offer for these tiny protrusions. 

Acupuncture can help alleviate some of the inflammation, but herbal plasters combined with acupuncture treatments have the most effect on actually reducing the size of the bone spur. The 701 plaster is most well-known for doing this. In fact, a teacher of mine once used them on a race-horse who was diagnosed with bone spurs in its leg, and it took care of it completely.  The plasters are safe, effective, and relatively inexpensive. Most Chinatown pharmacies or acupuncture clinics will have them available. In addition to applying herbal plasters, you can try any of the following suggestions to alleviate many types of inflammatory joint pain.

1)  Exercise

Regular and moderate exercise is the best way to strengthen the muscles surrounding joints.  This can greatly help reduce pain and prevent future problems.  In addition to the direct effect on the musculo-skeletal system, exercise also has numerous system benefits like improving circulation, reducing weight, promoting heart health and increasing calcium absorption. Although joint pain caused by certain types of arthritis and bone spurs can sometimes make it difficult to move around, it is still important to try and commit to performing moderate exercise with low impact.  In the long run, this will help to break out of the vicious cycle of pain and immobility.

2)  Diet

Specifically when trying to reduce an inflammatory response, diet can play a huge role.  Inflammatory foods include spicy, greasy, refined flours/sugars and dairy. Reducing these and eating high-antioxidant and phyto-nutrient rich foods like colorful fruits and vegetables can help the body to clear toxins and soothe inflamed areas. Depending on the chronicity of the problem, going on a special diet as instructed by your healthcare providor to cleanse inflammation from the body may be a wise idea as well. 

3)  Acupuncture

Acupuncture is great for joint pain, muscle pain and inflammation.  It works by improving circulation, removing obstruction and balancing the body’s energy. Not only does it work at the affected area, but also can improve systemic functioning and clear any toxic load that may be the result or cause of joint inflammation. Sometimes acupuncture can provide the relief necessary to allow for routine exercise to begin again, and then together can help recovery happen quicker and prevent future recurrence.

Joints in and of themselves simply refer to the space where two bones come together, suspended by tendons and ligaments and with some sort of membranous fluid.  Their strength lies in the muscles surrounding them, and therefore when joints hurt there is often a lot more areas of the body involved. Releasing tight muscles and strengthening weak ones can have an enormous impact on relieving joint pain and preventing future problems. This concept may not seem intuitive - that movement will actually reduce pain- but when the pain is a result of weak muscles that are unable to appropriately hold the joint bones in place, strengthening them is vitally important.  The best advice is to start slow. Moderate or light – but consistent – exercise will give lasting effects without further trauma.

**(note that it is important to check with your doctor first, to be sure the cause is weak muscles and not degenerative joint disease).

Bone spurs are bony projections that can grow off of bones and cause pain by rubbing against nerve endings in the area. They often form as the result of osteoarthritis, but can also occur purely from aging. They most commonly form on the heel or knee, but can affect any joint in the body. If appropriately placed near a joint and/or a nerve, they can cause a significant amount of discomfort. NSAID’s (like ibuprofen) or surgery are about the only options Western medicine can offer for these tiny protrusions. 

Acupuncture can help alleviate some of the inflammation, but herbal plasters combined with acupuncture treatments have the most effect on actually reducing the size of the bone spur. The 701 plaster is most well-known for doing this. In fact, a teacher of mine once used them on a race-horse who was diagnosed with bone spurs in its leg, and it took care of it completely.  The plasters are safe, effective, and relatively inexpensive. Most Chinatown pharmacies or acupuncture clinics will have them available. In addition to applying herbal plasters, you can try any of the following suggestions to alleviate many types of inflammatory joint pain.

1)  Exercise

Regular and moderate exercise is the best way to strengthen the muscles surrounding joints.  This can greatly help reduce pain and prevent future problems.  In addition to the direct effect on the musculo-skeletal system, exercise also has numerous system benefits like improving circulation, reducing weight, promoting heart health and increasing calcium absorption. Although joint pain caused by certain types of arthritis and bone spurs can sometimes make it difficult to move around, it is still important to try and commit to performing moderate exercise with low impact.  In the long run, this will help to break out of the vicious cycle of pain and immobility.

2)  Diet

Specifically when trying to reduce an inflammatory response, diet can play a huge role.  Inflammatory foods include spicy, greasy, refined flours/sugars and dairy. Reducing these and eating high-antioxidant and phyto-nutrient rich foods like colorful fruits and vegetables can help the body to clear toxins and soothe inflamed areas. Depending on the chronicity of the problem, going on a special diet as instructed by your healthcare providor to cleanse inflammation from the body may be a wise idea as well. 

3)  Acupuncture

Acupuncture is great for joint pain, muscle pain and inflammation.  It works by improving circulation, removing obstruction and balancing the body’s energy. Not only does it work at the affected area, but also can improve systemic functioning and clear any toxic load that may be the result or cause of joint inflammation. Sometimes acupuncture can provide the relief necessary to allow for routine exercise to begin again, and then together can help recovery happen quicker and prevent future recurrence.

Depending on your location will depend on the availability (and price) of duck meat. Most specialty food stores will carry some form of packaged duck breasts, but beware that they can be pricey for the amount you get. New York is famous for its exportation of whole Long Island Ducks, which are large and last for several savory meals. It does have a slightly gamey taste and can get tough if over-cooked, although I find it quite delicious.  Its versatile flavor can be a perfect compliment to many meals.

According to traditional Chinese Dietary Medicine, Duck meat is neutral in temperature and is therefore suitable for many constitutional types. It heavily nourishes the yin of the body, and regulates water metabolism by simultaneously nourishing the lungs, spleen and kidneys. Such symptoms as edema, excessive thirst or profuse sweating may be reduced by adding some duck meat to the diet. As we enter the winter season, hearty meats like duck and lamb can deeply nourish, warm and rejuvenate the body.

Some of my favorite ways to eat duck:

Roasted

By far the easiest way is to buy a whole duck, cover it with garlic and spices, stuff it with potatoes and shallots and roast it in the oven for a couple of hours.  The skin will get nice and crispy and the meat perfectly tender. Serve it up with some fresh vegetables and you’ve got a gourmet meal.

Soup

Once the whole duck has been generously carved, a perfect way to utilize the nutrients left is to boil it up as soup.  Throw the entire carcass into a pot of boiling salt-water to make a delicious duck broth.  Add vegetables and spices of your choice.  The left-0ver meat should fall easily off the bone adding extra protein to a very nourishing and delicious soup.  Below is a duck stew that my colleague Grace and I made as a pre-Thanksgiving meal.  We used turnips, carrots, yams, potatoes, shallots and squash which made for a delightfully sweet broth.

Duck Broth

Duck pizza? I said the same when I first saw it on the menu at Pairings - a lovely wine bistro in Minnetonka, Minnesota.  But, let me tell you, this one is worth trying to re-create at home (or just stopping by if you are in the neighborhood).  Goat Cheese, roasted duck breast, tart cherries, butternut squash and piles of arugula adorned a thin-crust pizza dough toasted with an olive-oil glaze.  Amazing!

A balanced menstrual cycle is a harmonious flow of energy between yin and yang, at the most fundamental level.  Imbalances of this cycle can manifest as symptoms like: fatigue, pain, breast tenderness, excessive or diminished appetite, nausea, bloating, mood swings, irritability , and water retention. For tips on how to naturally alleviate some common PMS complaints, check here.   Other gynecological manifestations that can occur include endometriosis, PCOS, amenorrhea, infertility, uterine fibroid, adenomyosis, and irregular menstruation.

Although menstrual discomforts often arise a few days prior to or during a woman’s period, the root imbalance can be occurring anywhere in the cycle.  The nature of the complaint and a detailed understanding of a woman’s cycle are the best ways to get a clear idea of the “first domino” causing the problem. Once a woman understands her cycle, she simultaneously understands her fertility and can therefore easily prevent or promote pregnancy. The following is a brief guideline of what is physiologically happening during the various phases of the menstrual cycle, from both western and eastern medicine perspectives.

Four Phases of Menstruation: A General Guideline

1)  Menstrual Phase (4-6 Days)

BIO: Sharp fall in Estrogen & Progesterone, Necrosis & Shedding of Endometrial Lining

TCM: Blood is moving = Free Flow of Liver Qi and Liver Blood

RX:  Facilitate Flow of Liver Qi and Liver Blood, Unblock the Channels

•Incorporate Mild Exercise, Relaxation, Meditation, Healthy Foods

•Avoid Stress or Frustration, Heavy/Greasy Foods, Alcohol & Overeating

2)  Post-Menstrual/Follicular Phase (about 7 days)

BIO:  Follicle(s) growing within ovary, under the influence of Follicle Stimulating Hormone (FSH)

TCM: Blood & Yin in the Chong and Ren Meridians are Relatively Depleted from Blood Loss

RX:  Nourish the Yin & Blood

•Rest, Eliminate Stimulants (caffeine,energy drinks)

•Eat Eggs, Fruit, Wheat Germ, Spirulina, Good Quality Meats, Stews

3)  Mid Cycle/Ovulation Phase (about 7 days)

BIO: Lutenizing Hormone (LH) surges causing Ovulation and forms the Corpus Luteum

TCM: Yin & Blood/Ren & Chong fill up with vital energy and overflow (yin becomes yang)

RX: Tonify Kidney Essence and Kidney Yang

•Meditate, Yoga, Moderate Exercise, Easily Digestible Foods

•Begin to Avoid Dairy, Heavy Foods, Refined Carbs & Sugar

•Incorporate EFA’s (Essential Fatty Acids: Fish Oil, Eggs, Flaxseeds, Raw Nuts)

4)  Pre-Menstrual Phase (About 7 days)

BIO: Progesterone levels increase, sustains Corpus Luteum & Thickens Uterine Lining in preparation for conception or menstruation

TCM:  Yang Qi moves and Liver Qi courses in preparation for Menstruation

RX: Tonify the Yang and Course the liver Qi

•Moderate Exercise, Meditation, Yoga

Eat Cruciferous Vegetables like broccoli, cauliflower and brussel sprouts

Avoid Dairy, Caffeine