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Stay Hydrated, Be Healthy

Here in the Rogue Valley, things are starting to heat up as we move in to summer, and now is the time to make a plan for staying hydrated in the months ahead.  Taking in enough fluid cleans out our internal systems as a robust blood supply flows throughout the hydrated body, removing toxins and getting essential nutrients where they need to go.  Good hydration can help us avoid or reduce headaches, poor digestion, joint pain, muscle soreness, constipation, and a host of skin complaints from the unattractive to the uncomfortable, as the skin attempts to let out the toxins that don't get flushed out properly when we’re dehydrated. In fact, I could probably fill up the rest of this post just listing all the benefits of staying hydrated!  Most of us know we need to get enough to drink, but many of us struggle to make good hydration a part of our daily routine.  To that end, I want to introduce you to a simple yet powerful daily practice that has helped me boost my own intake of refreshing and replenishing fluids.

This picture shows a tray of beverages I’ve prepared for myself first thing in the morning.  Once this is done, I have everything I need to keep hydrated throughout the day, including the visual reminder of these enticing beverages just waiting to be sipped!  If I’m heading out for a day in the office or another excursion, all these lovely drinks get poured into jars and closed tightly and placed in a portable cooler to come with me on my daily travels.  As with so many things in health and life, this preparation and up-front investment of time pays off many times over. I feel better when I’m sipping my drinks throughout the day, and I never have to resort to a less nourishing beverage choice in a moment of extreme thirst while I’m out and about.  Give it a try for yourself and see how much better you feel!  Some ideas for what you can use to fill your mugs and cups:

Pure Water (with additions):  Fresh spring water, free from chlorine and other chemicals is best. If you are using water purified through reverse osmosis (RO), remember that additional minerals need to be added back, as minerals are filtered out along with the toxins in the reverse osmosis process. I’ve encountered folks who tell me that they don’t like water, and I encourage them to add something to the plain water to make it more appealing to them: a spritz of lemon, a few ounces of juice or kombucha, even a pinch of sea salt can make water more appealing to some while adding trace minerals – try it!  On my beverage table, in the glass on the upper left at about 10 o’clock, I have a cup of warm water with the juice of half a lemon (use Meyer lemons for the most sweet and deliciously lemony taste) and a pinch of sea salt, which is how I typically start my day.  The fresh lemon juice is a detoxifier, and the warm water helps to start the day with a healthy bowel movement.  Many folks underestimate how potent fresh lemon juice can be in their body. Start with less lemon juice initially if you're feeling weak or are on your menstrual cycle, for example, as the power of this seemingly innocent addition of lemon juice can actually be quite detoxifying.  Add some whey to this drink, and you’ll get a simplified version of the quick sports drink described on page 595 of Nourishing Traditions, a great option for those who will be out working and sweating under the summer sun.  Notice that I prefer a smaller glass of more potent lemon water which I consume pretty fast with a straw before rinsing my mouth with plain water directly after.  This is to prevent the erosion of the enamel coating on my teeth.  In the glass mug in the picture, I have two ounces of kombucha (fermented tea) mixed with my water, which I find entices me more than plain water alone. 

Bone Broth: In a place of honor at 12 o’clock is my mug of homemade bone broth.  You can read more about this superfood (superdrink?!) HERE on my blog, where you can learn how to make it yourself, or buy it from Rogue Valley’s own Bare Bones Broth HERE.  Bone broth is both nourishing and hydrating, and I miss it when I don't include it! Sometimes my bone broth is simply incorporated into the foods I eat throughout the day instead of separately in a broth.  I often add a scoop of deliciously nourishing fat to my mug (ghee or butter are my favorites, though coconut oil is preferred by many), particularly if I need an extra brain or energy boost, like when I'm spending my day helping back to back patients or will be doing physical labor on the farm.  Some patients refer to this as bone broth tea and though there's no actual tea in it, I appreciate the name said with affection for this healing mug of broth.  I especially encourage you to try incorporating this new bone broth tea habit if you struggle with any digestive issues (pain in your abdomen/intestines, irregular bowel movements, heart burn/gerd/reflux, etc.).  Think 'balm on a wound' for soothing inflamed mucosal tissue in your gut.  Give it a try and you may find like many of us who have suffered with digestive distress that it is more effective than most medicines and heals while it soothes! Other great additions to your mug of bone broth include quality sea salt (to taste) to increase mineralization and organic turmeric powder to reduce inflammation. 

Probiotic Fermented Beverages:  This can be a great alternative for those who like the fizz of soda but want to make a better choice than adding all that sugar to their bodies. There are now many brands of kombucha (fermented tea) available in a variety of flavors, so keep trying even if you don’t like the first one (or 5!) you taste.  Kevita brand probiotic drinks also offer a variety of fizzy, flavorful options. I prefer the Lemon Ginger flavor, as it does not contain stevia and to me tastes more delicious than some of their other flavors.  Stevia is an herb that provides a sweet flavor to drinks and foods without necessarily disturbing your blood sugar (glucose) levels, but some folks' taste buds (mine included) register it as bitter, sickeningly sweet, and/or simply unappealing.  You can also take the plunge and start fermenting your own beverages at home, as I have taught my patients and class participants. Making your own nonalcoholic ferments can be a fun and rewarding process.

Herbal Infusions:  The blue mug at 3 o’clock in the picture contains an herbal tea – which doesn’t actually have any black or green tea leaves in it, thus the term “infusion” rather than “tea.” An actual cup of black or green tea can have its place in your routine, but remember that caffeinated beverages like tea, coffee and many sodas will actually act as a diuretic, causing you to urinate out more fluid than you take in, definitely NOT contributing to good hydration overall.  Thus, a caffeine-free herbal infusion is a great choice.  There are so many options to choose from and I love to get the medicinal benefit of healing herbs with my daily cup of tea.  In the morning, I might make a tulsi tea for adrenal support in times of high stress, or some pau de arco brew if I’m feeling a microbial imbalance, for example.  In the evening, choose a lavender and chamomile brew to help you relax and get ready for sleep at least an hour and a half before bed, so it doesn’t keep you up at night evacuating your bladder in the bathroom.  Experiment with herbs that taste good and that can provide you with some benefits beyond flavor and hydration.  If you are buying bagged teas from the store: pay attention to quality!  Many have flavoring added that often times contains soy, so make sure to read the labels and ensure that you’re getting just the good herbs. Once you discover what you prefer and benefit from most, purchasing in bulk may be a good money saving option. As always, look for organic options.

Coffee Alternatives:  The little cup of brown liquid on the left of the picture is Dandy Blend.  You can read more about the benefits of Dandy Blend HERE, and find some tasty options for how to make it HERE.  As I’ve mentioned, coffee is NOT the right choice for good hydration, and because it is hard on the liver, it won’t provide the same detoxifying effects as other more nourishing fluids. 

Smoothies:  A meal and a drink all in one!  

Diluted Fruit and Vegetable Juices:  There are many benefits we can get from eating whole fruits and vegetables that we do not get when we juice them. Juice can be a part of a healthy day’s worth of beverages, however, if it is freshly made from local, organic, low sugar produce, with just enough sweetness from fruits or sweet vegetables (carrot, beet) for palatability. 

Finally, a note about temperature:  I recommend that folks drink their beverages warm or at room temperature.  On hot days, icy beverages may sound good, but the body has extra work to do to bring cold liquids up to a temperature that the body can then digest. It is best to reduce the amount of work the body has to do, especially for people who have sensitive stomachs, poor digestion, or who experience bloating, stomach cramps, or other uncomfortable gut symptoms.  In Florida growing up, I drank sweetened iced beverages all the time (sweet tea and sodas - ugh!), and am now convinced that these habits were a major contributor to the irritable bowel syndrome and gut challenges I developed and spent so many years recovering from. These habits contributed to the feelings of heaviness and fatigue and congestion in the abdomen, caused by what we refer to in Chinese medicine as “spleen qi (energy) deficiency" and "spleen qi (energy) stagnation,” that can affect the whole body. 

Support your body by drinking room-temperature beverages with no caffeine and minimal sugars throughout the day to stay happy, healthy and hydrated! Please leave a comment about hydrating beverages you enjoy.

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Give Your Water Super Powers with Liver & Gallbladder ND

Liver and gallbladder congestion are common symptoms of our American lifestyles and have serious consequences on our well-being. Sedentary lives in front of a screen (computer, tv, etc.) consuming toxins from industrially produced processed “foods” and many other modern lifestyle choices tax this critically dynamic duo effecting a variety of important functions from digestion to energy levels and detoxification. A big part of the liver's job is to help the body secrete toxins - both ingested and those that are produced as a byproduct of normal metabolic functioning. This dynamic organ can, however, get overwhelmed if we are not properly nourished and supported.
Thankfully, there are many ways to strengthen your body and specifically your liver.  One of my favorite approaches to relieving the burden of liver congestion is, of course, through acupuncture.  Before I became an acupuncturist, I suffered from a severe case of chronic liver qi (energy) stagnation (congestion), common in those who suffer from a host of health ailments.  With persistence and assistance from my own acupuncturist, I was able to move through this dark period of my life.  This experience taught me of the importance of the tools I have come to depend upon in my own health and the health of clients.  For instance, I now regularly utilize specific acupuncture points along the Liver, Gallbladder, Spleen, and Kidney channels to help folks burdened by a congested liver.  Regular acupuncture treatments in conjunction with carefully chosen supportive supplements and other lifestyle recommendations has people feeling so much more vibrant, healthy, and balanced.
Our gallbladder functions as a storage vessel for bile produced in the liver.  Your body is triggered to release small amounts of bile as needed to digest fats when we consume fatty foods.  When we don't consume healthy fats, the bile is not secreted and can stagnate in the gallbladder.  I'm also seeing more and more patients with gallbladder pain and hearing continuous stories about how their doctors told them they will require surgical removal of the gallbladder.  This irreversible path is caused by a build up of 'gunk' (sand, sludge, or fully formed gallstones) which can usually be flushed out if only we encourage the natural flow for this valued though misunderstood organ. I recommend that folks who are able, those not in an acute, life-threatening gallbladder attack, try a non-invasive option before opting for surgical removal of the organ. I know several folks who have saved their precious gallbladders by judiciously utilizing castor oil packs. Though castor oil packs are a topic for another article, you can purchase castor oil and wraps for castor oil packs from my office as well.  In addition to restorative acupuncture treatments mentioned above, some favorite top products I have come to regularly rely on for patients who are suffering with these issues are Premier Research Laboratory's Liver ND and Gallbladder ND. Even those of us without active symptoms, but whose lifestyles are still taxing our detox systems can benefit from these mild and supportive formulas as a once a year tune up.

Premier Research Laboratory's ND formulas use the power of fermentation to make the healing elements of the herbs they contain more easily assimilated by your body. The plant extracts in these formulas, including detoxifying herbs like milk thistle, anti-inflammatory herbs like turmeric, and gallstone-dissolving gold coin grass, are thus more gentle and effective than the average herbal tinctures because of the probiotics they contain. I became a big fan of these products after I and my patients who use them report consistent glowing testimonials.  Most often I hear of patient's experiencing an increased sense of well-being, increased and sustained energy, less brain fog, regular bowel movements and improved digestion. This is a big difference from your standard liver cleanse or detox supplements, which can produce some pretty severe, uncomfortable, and sometimes unnecessarily harsh and even harmful side effects.
I recommend you shake these liquid supplements gently and add the recommended dose to your hydrating beverage of choice to enhance the gentle detoxification effects of both the fluids and the herbs.  Then, as you sip your drink throughout the day, you'll also be getting a sustained dose of these nourishing herbal formulas. This is another way to minimize excessive stress on an already burdened body, as the small intake over time is tolerated by most patients, even those who are severely ill. Many people can follow the directions on the bottle and start with a daily dose of 1/2 teaspoon of each supplement. As always, I recommend that readers with serious chronic health conditions come in to see me to make a plan for starting new supplements, but Liver and Gallbladder ND are so gentle that I almost never see folks experiencing adverse reactions with the initial adjusted dosing I recommend.
If you'd like to purchase these supplements through my office, please contact us by email at or call 541-326-8952 and let us know how much you'd like.  Then we can make a plan for you to come in to pick them up at a time that is convenient for you, either on a day when I'm in my office, or I can leave them at Organic Elements Spa's front desk for you to pick up 7 days a week, any time the spa is open (in which case, please bring a check or cash with exact change for payment).



Recipe: Blend Your Dandy!

One of the many wonderful aspects of Dandy Blend caffeine free coffee alternative is that it does not require any brewing.  This fits perfectly with our busy schedules and with an impressive range of over 50 trace minerals included in every cup, it provides a steady focused energy as opposed to the roller coaster ride you get from caffeine. Though roasted barley and rye are included in this coffee substitute, it is certified gluten free by repeated ELISA tests, the gold standard for gluten testing. Here's my favorite way to prepare this quick, nourishing beverage:

  • Pure clean water without chlorine or other contaminants (~8 oz)
  • Dandy Blend powder, to taste (~1 Tbsp)
  • Creamy addition of choice, to taste (raw goat or cow milk, homemade nut milk, or coconut milk are my favorites) (~2 heaping Tbsp)
  • Healthy fat of choice (coconut oil, raw butter or ghee are my favorites) (~1 Tbsp)
  • Spice addition of choice (ground cinnamon, cardamom, nutmeg, and allspice are my favorites) (~1/8 tsp)

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Dandy Blend is Back!

This was an exciting box to receive!  I'm happy to have this delicious, nourishing coffee alternative back in stock.  Simply mix with water - hot or cold - for a tasty, gluten-free beverage with a delicious roasted flavor without the adrenal-flogging caffeine in your usual coffee.  Imagine enjoying your morning beverage while actually nourishing your liver rather than depleting it.

In fact, dandelion is a useful tonic for all our detoxification systems, including the urinary system.  Plus, this beverage includes 50 trace minerals that are essential for healthy metabolism. I encourage committed coffee drinkers to start by replacing just one cup a day with this healthful beverage. CLICK HERE for my go-to recipe for the perfect cup of Dandy Blend. You can purchase single-serving packets to try it out, or a box of packets if you'll be using it on the go. By far the most economical option is to buy a large bag of the powder, available in 14oz or 2lb sizes.  The bag it comes in is resealable, but because the powder can be adversely affected by exposure to moisture, you might consider storing it in an air-tight jar to make sure it lasts.

Dandy Blend is one of my top products that is available on the shelves of the Organic Elements Spa Boutique Monday through Saturday (CLICK HERE for spa hours).  I'm so grateful that the spa thinks highly enough of this and others of my products to make them available to you whenever the spa is open. Head over to 832 East Main Street, Suite 3, here in Medford, where you can purchase this and others of my products, as well as the plant-based cosmetics that Organic Elements is known for, with cash, check or card. Have a Dandy day! 


It's Farmers Market Season Again in the Rogue Valley!

The best food is local food, and the time for local food is NOW! Our Rogue Valley Growers & Crafters Markets started their week-day markets last month in March, and the Saturday markets will begin next month in May. Right now, you can choose from RVGCM's Ashland Tuesday Market and their Medford Thursday Market, both from 8:30AM to 1:30PM.  The Ashland Tuesday Market continues to be held at the Ashland Armory at 1420 E. Main Street in Ashland, but the Medford Thursday Market has a new location in the re-furbished Hawthorne Park, at 501 E. Main Street in Medford, just a hop, skip and a jump from my office. You can even make a day of it -- come visit me on Thursday for some nutritional guidance, then pop in at the market to buy the kind of food that I recommend. Just call 541.326.8952 to schedule your appointment with me. 

Elsewhere around the region, the Grant's Pass Outdoor Grower's Market is now open on Saturdays from 9AM-1PM at 4th and F Streets, and the Cave Junction Friday Market will start this month on April 22nd (4 to 7PM in Jubilee Park). The Williams Monday Market opens up in May (4 to 6:30PM at the Williams Grange).  Folks in Talent will have to wait until June 3rd for their Friday evening market (5:30PM to 8:30PM across from City Hall in Old Town Park), and Jacksonville friends can head out June 5th to their first Sunday market (from 10AM to 2PM on the corner of 6th and C). I look forward to seeing you around at the markets, buying the kind of nourishing, local, organic quality food we all need to eat -- what our great grandparents simlply called "food"!