The Power of the Brussel

The nutritional low down on BRUSSEL SPROUTS:
1. vit c - one cup has over 160% our recommended intake
2. vit K - 273% of daily value.
Vit K is getting plenty of attnetion as researchers discover more aobut its importance for normal blood clotting, maintaining bone health, preventing calcification of blood vessels and preventing liver and prostate cancer.
3. sulphoraphane - say whaaat? OK- this is a phytonutritient (plant nutrient) formed when you chew on their leaves. This compound boosts our body's detoxification process through activing enzymes, and clear out metabolic waste from our body. That sounds good and important! Studies have shown sulphoraphane may inhibit gowth of colon cancer and help control the spread of late-stage breast cancer cells.
4. Indole-3-carbinol - this wonder is found in all cruciferous veggies. It decreases LDL cholesterol that contributes to plaque formation in arteries.

GREAT! Now let's eat them:

2 tsp olive oil
2 medium onion, sliced
1 tsp oregano and thyme (fresh is best)
sea salt and pepper to taste
2 cups of Brussels sprouts, quartered
2 cups swiss chard leaves and stems, chopped
1/4 c capers
1/4 kalamata olives, pitted and chopped
1 clove garlic minced
1 tbsp balsamic vinegar
1/2 cup pine nuts, toasted

heat oil, add onion, thyme and oregano, season with S &P. Saute 5-10 minutes.
steam brussel sprouts 5mins. Add chard for another 3 mins.
Add steamed veg, capers, olives, and garlic to pan with onion. cook 2-3mins.
Add vinegar, stir, serve with pine nuts on top.

Enjoy it,
-Nicole (())

An easy snack treat

Roasted chickpeas - crunchy, protein packed treats you can eat like popcorn, or add the to salad, stir-fries, soups, etc.

2 cups cooked chickpeas
1 Tbsp mustard
1 Tbsp olive oil
Juice of a lemon
Pepper and sea salt (I like Herbamare)
1 tsp Cajun seasoning

Toss everything together, place on oiled pan and bake @ 375 F for 30 minutes tossing occasionally. Left cool and enjoy!!!!

Yum,
-Nicole x

Gluten

It is common for me to suggest to my patients a gluten-free diet as a trial. Many symptoms are related to this common food sensitivity. It is estimated that up to 40% of our population is gluten sensitive while celiac disease afflicts over 1% of our population - together they form the population suffering from gluten intolerance.

We have discovered that undiagnosed celiac disease and gluten sensitivity creates symptoms well beyond digestive problems and in fact is known to have adverse effects on most symptoms of the body. There are over 100 symptoms associated with gluten intolerance.

Why? Gluten acts as a toxin to many people. It slowly erodes and damages the small intestine. As the small intestine is responsible for turning food into the fuel which nourishes all the cells of the body (we have trillions of cells, by the way), one can imagine what problems might be created when food is unable to be converted into fuel. A damaged small intestine (or leaky gut) also signals a weakened immune system, another reason gluten reactions can create disease in many different areas of the body.

Different bodies react differently to gluten. One person may have irritable bowel syndrome, another may feel exhausted or stressed, and another may develop thyroid problems or an autoimmune disease like arthritis or diabetes. Symptoms truly are all over the map. And therein lies the problem. We live in a medical community which likes to take individual symptoms and give them drugs to mask them. That not only does nothing to address the root cause but it negates the whole concept that there IS a root cause.

Food should be healing. It nourishes the body and provides much needed fuel. If you are thinking of going gluten-free, let me know during your next visit. I would be more than happy to help you in getting started.

To your health,
-Nicole

Words are powerful

How do you talk about yourself? Which words do you choose? When you come in for acupuncture - are your hamstrings say, tight, inflexible, awful?

The first thing that needs to change is the way you talk about yourself.
Your word selection.
You need to choose some new words and new phrasing.
Your back and your shoulder don't want to be called tight, they just want some love, that's all. How about this instead: I am learning. I am opening up. I am becoming more flexible. I am giving these places some much needed attention.
Better, yes?
This does not just apply to certain muscles learning to become flexible - this also applies to your digestion, emotional well-being, sleep, etc.

Learn to talk nicely to and about yourself. Choose words with care and intent.

Can you think with me for a second about what we could really do if we stopped telling ourselves that we couldn't? If we changed old habits of self talk, and rephrased our way to victory?

I challenge you to listen to the way you describe yourself, out loud and in your head.
Stop yourself mid-sentence if you have to, back up, and restate your claim.
Words are powerful.

In Health & Harmony,
-Dr. Nic

2011

The most common resolutions are easily broken. People are simply set back by the dramatic goal setting that the New Year brings. And don't even think that I am telling you not to aim high - because I am.
I just want to add a few tiny goals that you can set for a much shorter period of time.... try them on for size and see how they feel....


My current mini-resolution is:
HUG & TOUCH MORE.


It’s easy to see that hugging, and touching would boost the tenderness in your romantic relationship. However, physical expressions of affection can strengthen all sorts of connections.

Interesting fact: to be most effective at optimizing the flow of the chemicals oxytocin and serotonin – which boost mood and promote bonding – hold a hug for at least six seconds.

And touch is important even with strangers -- studies show that subliminal touching (touching so subtle that it’s not consciously perceived) dramatically increases a person’s sense of well-being and positive feelings toward you, the toucher.

We think we act because of the way we feel, but often, we feel because of the way we act. By acting in a loving way, you prompt loving feelings in yourself.


Hugs,
-Nicole

Updates

Hi Everyone,
Just a reminder that I will be taking off the days between Christmas and New Years, returning to work on Tuesday January 4th, 2011.
January tends to be a very busy time for my practice. With the new year, people are often wanting to make a shift in their lifestyle or just wanting to try something new and different (insert: acupuncture and Traditional Chinese Medicine).
I urge my regulars to book way in advance to avoid disappointment! We have made so much progress together, let's keep the good Qi flowing! :)

I hope to see you soon...
Light & Love,
-Nicole

Momentum

"Momentum thrives on you.

It is the water, the earth, the wind and the fire of your being. It embodies the elements of a life lived fully and on your own terms. It can fill your heart, sooth your soul, propel your body forward and, if you let it, momentum just might make you feel like you can do anything – and then likely, you can and will."-Katie Tallo

Please, pretty please take the time and give this a read:

http://zenhabits.net/momentum/