Ayurveda: Healing & Balance with Yoga, Meditation, Diet, Herbs and More

Ayurveda is an Indian holistic, healing system in which the universal life force manifests into certain doshas or energies.  The three doshas or “forces” are known as:  Vata, Pitta, and Kapha.  We are all made up of a combination of these forces.   However, these can fluctuate, and we may have excesses which cause imbalances in our lives, and balancing them will help bring about harmony.

The following are just some general characteristics which each of the doshas may possess:

Vata: Small frame, anxious and creative personality types, dry skin/hair, enjoys sour/salty foods

Pitta: Medium frame, driven personality types, oily hair/skin, enjoy sweet/bitter foods

Kapha: Large frame, relaxed personality types, smooth skin, enjoys sweet/pungent foods

Doshas can fluctuate for many reasons such as stress, age, and diet.  One must determine their imbalances as they can result in different effects on the body.  For example, an excess or imbalance of each dosha can be seen in the following ways:

Excess Vata can cause disturbances with the large intestine, nervous system, immune system, and joints.

Excess Pitta can results in problems with the small intestines, liver, spleen, thyroid, blood, skin, and eyes.

Excess Kapha can result in issues with the stomach, lungs, mucous/water retention, and weight gain.

These balances can be corrected by the foods that we eat, yoga, massage, meditation, facials, detox, herbs, or other methods.  Generally, “the opposite” balances.  For example, the Vata can benefit from grounding and calming treatments, warm, sweet foods such as casseroles, stews, and soups, and their yoga should create warmth and serenity.  The Pitta can benefit from invigorating and energizing treatments, non-spicy foods and plenty of vegetables, and a yoga that encourages compassion and a relaxed effort.  The Kapha benefits from soothing treatments, invigorating the mind with light, spicy foods, and their exercise should be stimulating and vigorous.

Our practitioners at CNY Healing Arts would love the opportunity to assist you with creating balance in your life and within yourself. Please call us or visit us soon.

Syracuse:
191 Intrepid Lane, Syracuse, NY 13205
315.671.5755

Albany:
38A Old Sparrowbush Road, Latham, NY 12110
518.724.5750

Rochester:
2244 East Avenue, Rochester, NY 14610
585.244.1280 ext. 2

Help for Fall Allergy Season Sufferers

Fall means apple cider, pumpkins, the fresh smell of fallen leaves—and the return of allergy season for some people. Whether it’s ragweed, mold—or both that affect you, we at CNY Healing Arts Center wanted to share a few things below that can help prevent and alleviate some of your symptoms.

Clean up your leaves
Wet piles of fallen leaves are prime breeding grounds for leaf mold, and while leaf mold is valuable to your soil, it can send you into a frenzy of sneezing fits if you’re allergic. Clean up fallen leaves promptly, before they get wet and moldy and if at all possible have someone who is not allergic do it.

Clean your filters
Staying indoors when pollen counts are high is the most effective way to cut down on both mold and ragweed reactions—but not if you’re pumping in pollen from outside. Take the time now to clean or change your furnace filters, since ragweed pollen persists long after the temps turn cold.

Take vitamin C
Vitamin C has antihistamine activity. Taking supplements has been reported to help people with hay fever in preliminary research. Consider 3,000 – 6,000 mg of Vitamin C in divided doses, per day. Bioflavonoids such as Quercetin, might act synergistically with Vitamin C as both have antihistaminic activity. Some doctors of natural medicine advise people with hay fever to take 400 mg of Quercetin two to three times per day.

Your diet
Be sure to include these anti-inflammatory foods in your diet such as avacodos, extra virgin olive oil, ginger, omega fatty acis and tumeric. Diet can greatly influence allergic responsiveness or lack of it.

Get a massage
Massage Therapy and Lymphatic Drainage Massage not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.
Massage for allergies can help clear mucus from the nose and throat.

Please feel free to contact us at the CNY Healing Arts Center nearest you if you would like more information or relief from your seasonal allergies. Click here for Contact Info.

The Natural Medicine Cabinet: Preparing for Cold and Flu Season

As the days grow shorter and colder many of us often find ourselves surrounded by potential exposure to colds and flu. There are many things that we can do to prevent getting sick and there are many things that we can do to shorten the length of an illness and provide symptom relief once a pesky cold has taken up residence in our bodies.

• Water – For prevention of illness, keeping hydrated is a must. Drinking sufficient water allows for the proper flow and function of your primary elimination pathways. Oftentimes, increasing fluids helps to ease constipation and allow toxins to move out through your digestive tract. Sweating, vomiting and diarrhea can all be present with illness and this can easily lead to dehydration. When dehydrated, our bodies are impaired and will have greater difficulty winning the fight against an illness and then repairing and returning to a feeling of “normal” after the acute stage of illness passes.
• Probiotics – Probiotics are the healthy bacteria that live in your digestive tract. Their presence allows for better digestion and they play an important role in immunity. In fact, studies have shown that those taking therapeutic doses of probiotics experience at least 50% fewer colds and the duration of illness, when it occurs, is less. There are many different strains of probiotics. And, probiotics are found in foods such as yogurt and kefir. But, supplementing with a multi-strain probiotic (meaning something that contains more than just acidophilus) at this time of year can only be a benefit. There are a great many choices available now for probiotics and some do need to be kept refrigerated to ensure the presence of live bacteria. However, these days there are many that do not require refrigeration so check labels carefully to make sure that it is kept in the fridge if needed to ensure proper potency. Additionally, if we do find ourselves sick and antibiotics are taken, we can use probiotics to lessen the side-effects of the antibiotics, re-establish healthy intestinal flora and make sure yeast infections do not occur. I often recommend at least doubling the therapeutic dose (what it says to take on the bottle) during your course of antibiotics and for two weeks after finishing taking them. Once feeling well, it is appropriate to lower the dose back to therapeutic levels.
• Vitamin D3 – This vitamin has been getting a lot of press lately for many reasons. We actually do produce our own D3. It is called the sunshine vitamin because we make it when our bodies are exposed to sunlight. However, it is felt that we do not produce adequate amounts, particularly during fall and winter when there is more darkness than daylight. D3 is also essential for proper assimilation of dietary calcium. Its role in immunity has been studied in both adults and children. Vitamin D3 seems to have a particularly positive effect in the prevention and treatment of respiratory illnesses. For the winter months, 5000 IU daily is recommended for adults and children can take between 1000 and 2000 IU daily. Of course, Vitamin D levels can be checked by blood test and your doctor may recommend a different dosage. If levels are low, it will often take 5 or 6 months for improvements to be seen in blood work.
• Plenty of rest – Because we live highly stressful lives, often the only times our bodies are able to repair and regenerate is while we sleep. So, it is particularly important that we get adequate rest this time of year. And, if we do find ourselves sick, taking a day or two off and spending more time on the couch or in bed will allow our bodies the ability to regenerate and have us feeling better more quickly.
• Keep the sugar intake low – With the holidays upon us, one of the most difficult things to avoid this time of year is sugar. But, sugar has been shown to significantly reduce our immunity for up to 8 hours after its consumption. Of course, enjoy your holidays and indulge in moderation. But, if you feel a cold coming on, it is probably best to avoid sugar for the duration of the illness.
• Herbs – There are a great many herbs that can help to prevent illness or assist in shortening the duration of illness. One formula, carried at all CNY Healing locations, called Yin Qiao San, is a staple among acupuncturists during cold and flu season. We use this formula at the first signs of cold and flu to stop the illness before it starts or to greatly shorten the duration of the illness. Yin Qiao San treats the sore throats, headaches, body aches and fevers often seen with colds or with the flu. It is advised to consult with a properly trained herbalist before taking this formula as in some people it can cause digestive upset and it is best not to use it if pregnant or trying to become pregnant.
• Acupuncture and Massage – Acupuncture and massage can both be used for prevention of illness. By keeping lymph and blood circulating properly and by keeping your energy in balance your body will less likely be affected when presented by a potential infection. Additionally, acupuncture can be used to help alleviate symptoms of colds and flu by helping with headaches, sinus congestion, sore throats, digestive upset, etc. Acupuncture and massage sessions are offered seven days a week in most CNY Healing Arts locations and convenient evening hours are also available.
• Exercise – Keeping your body moving with exercise is also important this time of year for many reasons. With shorter days, many of us want to hibernate and with this we often see a drop in energy. Exercise will keep energy levels up during the day and improve quality of sleep at night. The better we are able to sleep, the stronger our bodies will be and better able to fight infections. Also, regular exercise keeps lymph and energy circulating and improves bowel function, thus we are better able to excrete pathogens once they show up in our systems. Yoga is a great way to gently improve energy levels and circulation and its stress relieving properties often allow for better sleep. CNY Healing Arts offers many yoga classes at an array of times to fit within your schedule.

While most of us dread getting colds or the flu this time of year it is important to remember that there are a great many options for prevention and for easing symptoms and shortening the duration of an illness. And, the staff at CNY Healing Arts is always available to answer any questions you might have regarding your particular health needs.

Kari Gardner, L.Ac.
CNY Healing Arts, Syracuse
315.671.5755
E-mail me at kgardner@cnyhealingarts.com

Don’t Forget Lunch

Everyone knows the saying about breakfast… it’s the most important meal of the day.  It “breaks the fast” from the night before, as well as providing you with important nutrients and energy to start your day off right.  But as we focus on breakfast, often lunch gets over looked.  Lunch, and dinner for that matter, is just as essential as that first meal of the day.

We need to continually provide our bodies with food to keep our brain awake throughout the day.  The best lunches often contain a balance of complex carbs and lean proteins with about 500-600 calories.  Complex carbs, such as whole wheat breads, brown rice, legumes and fruits, provide our bodies and brains with energy.  They also provide a gradual rise in our blood sugar, so we won’t have a sugar “crash” later in the day.  Lean proteins like skinless poultry, nuts, eggs or fish, help to keep us alert, and fuller for longer.

Be sure to limit fats and sugars – both which can drain your brain and decrease your performance.  Meals higher in fat tend to sit in our stomachs longer make us drowsy. Although caffeinated drinks may give you quick energy, it won’t last for long.

Here are some suggestions to help you find a lunch that works for you:

• Tuna fish made with light mayo made with olive oil, on whole wheat bread with lettuce & tomato, a piece of fruit, a glass of milk.
• Salad made with spinach leaves, tomatoes, cucumbers, carrots and broccoli.  Add black or kidney beans for fiber and protein and top with oil and vinegar dressing.  Have a cup of strawberries on the side.
• Stir-fry of tofu, peppers, onions, broccoli and mushrooms.  Place over 2/3 cup of brown rice.

If you would like more suggestions on healthy lunches or help with your overall diet, consider scheduling a nutrition appointment with me.  Call CNY Healing Arts in Syracuse, NY at 315-671-5755.

~~
Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Ways to Eat Less Sodium

Healthy eating always seems to be on everyone’s mind.  There are so many different things to look at, it can make shopping and cooking feel like a chore.  One important point to take notice of is sodium.  For Americans without high blood pressure or hypertension, the recommended daily intake of sodium is 2300 mg or less.  However, the average American consumes over 3400 mg a day!  Meeting with a Registered Dietitian can help you stay within your sodium limits.  I work out of the Syracuse, NY Healing Arts Center, which offers nutritional counseling, as well as other services to promote your well-being.

When aiming to eat less sodium, the easiest thing to do is get rid of the salt shaker.  Try using herbs and spices to season your food instead.  But beware, if the word “salt” is on the label, then the product contains salt.

Next, limit your servings of processed and convenience foods.   Frozen foods that are labeled “healthy” or “lean” can still contain more sodium than needed at a meal.  Any canned foods, such as soups, vegetables or beans will have additional sodium.  It is best to  make your own soups and buy fresh or frozen vegetables and dried beans.  If you have to buy canned, make sure that you run the vegetables or bean under running water to help decrease the amount of sodium.

Fast foods and restaurant foods are another avenue to get more sodium than desired.  Ask your waiter to tell the chef not to use salt in the preparation of your food.  Anything that is fried is going to be loaded with sodium, so go with grilled, baked or broiled meals instead.

It is almost impossible to eat sodium free (and our bodies do need some sodium).  Aim to get about 600 mg per meal, and about and about 150 mg per snack.  If you do eat more sodium at one meal, a good idea is to eat a lower sodium meal later to balance  out your intake.

Heather Neely, RD, CDN
hneely@cnyhealingarts.com
315-671-5755
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205
www.cnyhealingarts.com

Taking Small Steps for Big Results

Every New Year, millions of people vow to make changes to their lifestyles for better health.  If you are like most people, you start on Day 1 full of enthusiasm.  But, as the days go by and life gets in the way, it is easy to forget about those healthy changes. Little by little, you are back to your old ways.  Having someone there to help you stay on track and to keep you accountable is one way to reach your goals.  Meeting with a Registered Dietitian can help you.  I work out of CNY Healing Arts, which is located in Syracuse, NY.  CNY Healing Arts offers nutritional counseling, as well as a wide variety of other services such as yoga, acupuncture and massage, to help you on your way to a healthy lifestyle.

Since each person is an individual and has different goals, it is best to sit down with a dietitian to figure out which options will work best for you.  In the meantime, there are several small changes that can get you started.  Here are some ideas:

• Ditch the word “Diet”: Do not tell yourself that certain foods are off limits, it only makes you want it more.  Instead, focus on healthy foods and portion control.
• Use the Rule of the Hand: At times when there is not a measuring cup available, use your hands.  A serving of meat is the size of your palm; your fist is about the portion of rice or pasta.
• Cook Low-Fat: Sautéing in broth, marinating meat and roasting are all lean ways to prepare meats, while adding flavor.
• Write it down: Writing down what you eat helps to keep you accountable.  Include exercise and you will really see how well you are keeping on track.
• Brown bag it: Bringing your lunch keep you in control of the fat and calories, as well as the portions.
• Know your labels: Knowing how to spot trans-fat, saturated fat and calories per portion will assist you in making healthy choices when shopping.

Try making just one change a week.  Once you master that, add another change to your diet.  Before you know it, you will be closer to your healthy goal than you could imagine!

Heather Neely, RD, CDN
hneely@cnyhealingarts.com
315-671-5755
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205
www.cnyhealingarts.com