Spaghetti Squash

It looks like spaghetti and works like spaghetti, but is definitely not spaghetti. It's so much BETTER!

Spaghetti squash is a yellow, rounded squash that is available both in the winter and summer months that is tasty in dishes that are both hot and cold.

It is very simple to prepare and has a tremendous amount of health benefits, especially in the replacement of pasta.

According to Livestrong.com, spaghetti squash contains all of the following.

Vitamins

"Spaghetti squash contains a wide range of vitamins. A 1-cup serving offers 5.4 mg of vitamin C, which is almost 10 percent of the recommended daily intake, according to the USDA National Nutrient Database. Other vitamins include A, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K. A report from Colorado State University explains that obtaining your daily vitamins through food sources such as spaghetti squash may be more beneficial than taking vitamin supplements, as food contains several chemicals that work together, making the vitamins function more efficiently. Researchers from China, published in the January 2011 issue of "Journal of Environmental Science and Health," report that the flavonoids found in plant foods work with vitamins and play a role in protecting the body from cancer.

Minerals

A 1-cup serving of spaghetti squash also contains several minerals that are vital to good health. The dominant mineral is manganese, with 0.2 mg, which is 8 percent of the RDI. Manganese is needed only in small amounts, but it has a big job. The University of Maryland Medical Center reports manganese aids in the production of healthy bones, tissues and sex hormones. It also plays a part in metabolism, regulation of blood sugar, absorption of calcium and the functioning of the nervous system. Other minerals found in smaller amounts in spaghetti squash include potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium.

 

Fiber

The American Heart Association says consuming fiber on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber may also help in weight reduction as it makes you feel fuller longer.

 

Calories & Carbs

With only 42 calories and 10 carbs in a 1-cup serving of cooked spaghetti squash, this vegetable is a safe addition to any diet. A serving contains no fat unless you add butter or olive oil. Spaghetti squash is a great alternative to high-calorie, high-carb traditional pasta. To cook spaghetti squash, the University of Illinois Extension recommends washing it off and then piercing the outer flesh several times with a fork. Place the entire squash in baking pan in a 350-degree oven for 45 minutes to an hour. When it's done, cut the squash in half lengthwise, discard the seeds and pull out the stringy flesh with a fork."

Sounds pretty amazing, doesn't it? Do yourself a favor and pick up a spaghetti squash at your local grocery store or farmer's market (maybe ours!) and get cookin'. We think you'll be happy you did.

How Acupuncture Can Help by Justin Short, L.Ac., Dipl. OM Part 3

In this, the third part of the series on acupuncture and Chinese medicine, I am going to be speaking about what are probably the two most common organs that are negatively affected by the average American lifestyle; the Spleen and the Liver.  Before I get into that, I would recommend reading over the first blog in the series to get some background information, you can do so by following this link.  I also want to reiterate that when I mention an organ in Chinese medicine, I am talking about a set of jobs and not the piece of meat in your body (the Liver versus your liver).

Firstly, I want to go over the Liver.  The Liver is in charge of the smooth flow of Qi throughout the body, and for women, it stores the menstrual blood.  It is also affected by irritability and anger.  I often give the analogy of driving and traffic; when the roads are open and everyone is moving, then things are good.  During rush hour though, traffic is blocked and nothing is moving, we get stressed and angry.  Common problems stemming from a blocked Liver can be headaches, high blood pressure, any issue which seems to get worse with stress (such as headaches or digestion), and for women a variety of menstrual symptoms which include cramping, breast tenderness, headaches, irritability, loose stools, clotting, irregular menstruation and more.

An important note when coming to acupuncture for stress relief (which is what most people say when they have Liver issues), Chinese medicine cannot take the stressors from your life, but when you are healthier and your body is functioning better, then you can handle more and those issues that were too much for you before are now much easier to handle.  The body gets stressed when it cannot handle what is being thrown at it; by strengthening the body, it can handle more.  The biggest change you can make in your life to help benefit the Liver is to move around.  Cardio (whether it be biking, martial arts, yoga, treadmill or an elliptical) is great for the Liver because you are essentially helping the Liver with its job, you are getting energy flowing throughout the whole body at once.  Even going for a walk is enough to help get things moving. 

Exercise is great, it helps the Liver a ton, and every physician you talk to will say the two most important things for a healthy life are a good diet and proper exercise.  We have just talked about the Liver and how moving around can help out, now I want to discuss the Spleen and the importance of a proper diet.  The Spleen is in charge of digestion, turning food into energy for the body, holding things (the blood, muscles, organs, etc.) in place (raising, or uplifting, of Qi), and the muscles and is harmed by overthinking, or constantly worrying.  Common problems stemming from Spleen weakness are digestive upset (gas, bloating, loose stool, constipation, tiredness after eating, and more), heavy or sluggish feeling in the body, fuzzy thinking or mental sluggishness, organ prolapse and fatigue.

Many patients I see tend to have some form of digestive issue and this is in large part because the standard American diet has a lot of processed foods and chemical additives which the body is not used to digesting.  As the body tries to break down the food, it comes to these additives which it does not know how to quickly break down, and as a result they get stored in the body as what we call Dampness, or unhealthy fluids.  These unhealthy fluids can cause all manner of problems (many of those listed above) as well as just sitting around as extra weight.  Natural and organic foods are much easier for the body to digest (our bodies have been doing so for thousands of years), and cooked foods are easier still because the body does not need to heat them up (as is the case with cold or raw foods).

I hope this helps you understand the importance of diet and exercise, and how it relates to Chinese medicine.  Sometimes, though, we have good diets and move around but still have these issues; this is where Chinese medicine can make a large impact.  Diet and exercise are the broad strokes we use to get and stay healthy, but sometimes we need to get more specific to tackle certain issues.  Acupuncture and herbal medicine can do a lot to fix these issues and lead to a healthier, happier and less stressful life.

Farmacy vs. Pharmacy

Headache? Take some of this. Common cold? Try these pills. Stomach ache? Take this syrup. High cholesterol? Take this everyday. Arthritis? Take two of these daily. Heart disease? Inject yourself with this 3x daily. That should take care of it. For now.

Our country has spiraled into a medical crisis, relying on artificial, chemically derived substances to maintain our everyday lives. Americans have mindlessly short-changed themselves by falling dependent on these modern day conveniences and not taking matters into their own hands.

As technology has advanced and made our lives more convenient, we have become sedentary as a people, only doing and consuming what is easiest. Because of this, we are now experiencing illnesses that did not even exist 50 or 100 years ago. Think there may be some type of possible correlation? Bingo. No fear though. As the the medical industry is a business run by supply and demand, they have met this need with new drugs for these conditions, allowing the public to believe that any of these ‘sicknesses’ they fall victim to are cured with some type of medication. This pattern that will only continue and worsen with time.

We have lost touch with the most crucial element to our well-being—nutrition.

The American people have been trained to have a reactive perspective and approach to health and medicine. The idea that nothing should be done unless there is something wrong (don’t fix it unless it’s broken) is exactly what has led us to the obesity, cancer, diabetes and heart disease epidemic we have reached today.

Our bodies are self-healing. All our bodies’ need is the right fuel to allow the internal workings to take place. It is our job as ‘managers’ of our bodies to allow this to happen. Your fate is in YOUR hands. If we come to believe that we are victims of circumstance, we are doing ourselves a grave disfavor.

The idea of a Farmacy vs. Pharmacy is to realize the benefits of proactive care and self-healing through wholesome and nutritious food consumption instead of being dependent on artificial substances that create misery and medical bills out the wazoo. It is the realization that what you eat affects a whole lot more than people realize.

Next time there is a diagnosis of some sort, check out what the person is consuming first and foremost—most likely the root of the problem. The research is there.

Health reform starts in YOUR kitchen, not in Washington.

"Energy Balls"

Health benefits:

• Oatmeal- low calorie, high in fiber, low in fat, high levels of protein
• Almond/peanut butter- high in Omega 3 fatty acids, high in fiber, vitamin & minerals and phytochemicals
• Chia seeds- 'super food,' high in fiber, protein, Omega 3 fatty acids, calcium, manganese, magnesium, and phosphorous
• Flax meal- Omega 3 fatty acids, lignans, and high in fiber
• Agave nectar- contains saponins (anti-inflammatory & immune system boosting properties) & fructans (low impact on blood sugar & ability to increase satiety and decrease appetite) 
• Honey- energy booster, increases immunity, contains carcinogen-preventing and anti-tumor properties
• Cinnamon- lowers blood sugar, reduces inflammation, has antioxidant effects, and fights off bacteria

You can really put whatever your heart desires in here, as long as they stick together. This is the basic ball though:

• 1.5 cup rolled oats (you can do half rolled, half steel cut)
• 3/4 cup peanut butter
• 1/4 cup almond butter
• 1/3 cup agave nectar (or honey)
• Handful of nuts (you can use sliced almonds & walnuts)
• 2 tb chia seeds
• 1/4 cup flax meal
• 2 tsp cinnamon

Just mix it all together in a bowl with a spoon. Form balls. Refrigerate for 30 minutes. Eat.

The Benefits of Yoga by Sarah Haug, Psy.D., Licensed Clinical Psychologist

I discovered yoga while studying for my licensure exam and little did I know then what an important addition to my life yoga would become!  For me, yoga seems to address the physical, mental and emotional demands of life in an integrative fashion that helps me to cope and be healthier overall.  I am certainly not the only person to experience better quality of life through yoga.   

Below are some of the benefits of regular yoga practice that have been revealed through scientific studies:

Physical Benefits

Improved overall strength and muscle tone

Improved balance

Improved joint health

Improved flexibility and range of motion

Increased immunity

Lowered blood pressure and heart health

Pain reduction and prevention (e.g. headaches, low back pain, arthritis pain)

Better sleep

Better control over food cravings and improved eating habits

Better breathing for increased oxygen to the body

Mental Benefits

Stress reduction

Mental calmness and greater control over anxiety

Improved mood

Improved focus

Body awareness and increased comfort in your own body

Reduced effects of traumatic experience

For more information click on the following link for a Mayo Clinic article about yoga:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/yoga/art-20044733?pg=1