Just the mention of “needle” can make some people flinch. But having an acupuncture treatment is nothing like getting a shot. The needles rarely hurt or draw blood, and they usually induce a state of deep relaxation. Acupuncture has been around for at least 5,000 years, with its roots in Chinese medicine.

Here are answers to frequently asked questions about acupuncture. 

Do I have to get naked?
Not usually. Most of the time, the main needle-insertion points are on the lower legs, ears or arms, so wearing loose-fitting clothing is fine. Similar to medical doctors, sometimes an acupuncturist will ask you to disrobe and put on a gown if he needs to work on your back, upper legs or torso.  

 How big are the needles and how deep are they inserted?
The stainless steel needles, normally about as thin as a human hair, are pre-sterilized and disposable. Unlike the hollow needles used for giving injections, acupuncture needles are solid. The acupuncturist will insert them to a depth of anywhere from a quarter of an inch to 3 inches, depending on the amount of subcutaneous fat that the needles need to penetrate.  

Will it hurt me? 
Acupuncture should be painless, although some people experience a slight sharp sensation depending on how sensitive they are and where the needles are inserted. Once the needle is in place, it’s normal to initially feel a tingling sensation, numbness, mild pressure or warmth. If these sensations became too strong or are uncomfortable, alert your acupuncturist and they will adjust the needles.  

What exactly should I expect to happen during an acupuncture session? 
The first treatment starts with a thorough medical history followed by a physical exam that notes skin tone, tongue condition and the qualities of your wrist pulse. These observations provide an indication of what’s going on in your body. After making a diagnosis, the practitioner will ask you to lie down and insert needles into key points. You’ll be allowed to rest with the needles in place, typically for up to 40 minutes. 

 How can it help me? 
Acupuncture is mostly known in the West as a pain relief technique, but is also proven to be useful in numerous other indications. In 1979, the World Health Organization cited 104 conditions that acupuncture can treat — either alone or in conjunction with contemporary conventional medicine. Acupuncture plays a huge role in preventive care, particularly as a form of stress management.  The underlying cause of most of the conditions is chronic stress, which affects multiple systems in the body, including the immune and endocrine systems.

Is it OK for me to eat before or after a session? What about exercise? 
It’s good to eat a little bit before a session because low blood sugar could increase sensitivity to the treatment and cause you to feel faint. Don’t, however, eat a heavy meal. For exercise, the reverse holds true.  Prior to your session you can exercise as strenuously as you want. However, most acupuncturists advise only mild exercise within several hours after treatment. Eating too much or vigorous exertion can disrupt the corrective flow of energy that follows an acupuncture session.

How many sessions do I need in order to start feeling the benefits?
That depends on the severity of the condition. For some people, the effect of acupuncture can be quite dramatic — they may feel the benefits after one session. For others, the response may be more gradual. In general, you should notice at least small changes in your condition within four to six treatments.


For more information please contact Eric at Pure Wellness Studio at 780.970.7873 or email your acupuncture questions to eric@purewellnessstudio.com

Source: www.revolutionhealth.com/healthy-living/natural-health/healing/acupuncture/acupuncture-questions

January 25, 2012

By Alanna Clark - November 8, 2011

There's no denying the power of massage. Regardless of the adjectives we give to it (pampering, rejuvenating, therapeutic) or the reasons we inquire about it (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare routine. In fact, massage therapy positively influences the overall health and well-being physically and mentally.

Massage can:

• Ease low back pain and increase range of motion
• Ease medication dependence.
• Release endorphins—amino acids that work as the body's natural painkiller.
• Improve immunity by stimulating lymph flow—the body's natural defense system.
• Exercise and stretch weak, tight, or atrophied muscles.
• Aid athletes of any level get ready for, and recover from, strenuous workouts.
• Improve the state of the body's largest organ—the skin.
• Increase joint flexibility.
• Reduce depression and anxiety.
• Support tissue regeneration, reducing scar tissue and stretch marks.
• Pump oxygen and nutrients into tissues and vital organs, improving circulation.
• Reduce post-surgery adhesions and swelling.
• Reduce spasms and cramping.
• Relax and soften injured, tired, and overused muscles.
• Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
• Aids in lowering blood pressure and heart rate
• Relieve migraine pain

Experts estimate that upwards of ninety percent of disease is linked to stress. And perhaps nothing ages us faster, inside and out, than high stress. While eliminating anxiety and pressure overall in this fast-paced world may be unrealistic, massage can, without a hesitation, assist in managing stress.

Clients frequently report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as essential and valuable as the more tangible physical benefits.

Research continues to show the huge benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. As a result, the medical community is actively embracing bodywork, and massage is becoming a vital part of hospital care and neonatal intensive care units. Many hospitals are also incorporating on-site registered massage therapist and even spas to treat post-surgery or pain patients as part of the recovery process.

Increase the Benefits with Frequent Visits
Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your registered massage therapist at Pure Wellness Studio to establish a treatment schedule that best meets your needs.

October 20, 2011

If you are cutting back calories in an effort to lose weight and become healthier, carefully consider the number of calories you are drinking. Many people go through life not realizing that they are consuming hundreds of calories a day with the drinks that they choose.

Sodas
There are a lot of people who are out there drinking regular soda on a regular basis. These are empty calories and in many cases a single 8 ounce serving has about 100 calories. Standard size bottles have around 250 calories.

Diet Sodas
Diet soda is definitely a better way to go with a lot fewer calories and in some cases no calories. However, there are studies that show that no calorie sweeteners cause fluctuations in your blood sugar levels because the body releases insulin for sugars it never gets. This in turn can cause sugar cravings. If you have a lot of sugar cravings then avoid sweeteners as much as possible.

Coffee and Tea
Coffee and tea can be great low calorie drinks. Plus research suggests the caffeine can be good for your diet. However, if you add sugar, milk, or other additives you want to check how many calories are in it. Additionally if you order lattes or cappuccinos from a coffee shop you need to know that these drinks are made mostly of milk with a small amount of coffee making them high in fat and calories.

Drink Your Water.
The real solution to it all is to drink lots of water. Not the flavoured kind, but good old fashioned water. Water helps in the process of burning and breaking down fat. It helps your feel full and helps make sure you don't over eat. It also makes sure you don't mistake thirst for hunger.

October 6, 2011

The holidays are always a favorite time of the year – you get to take time off work, spend more time with family and friends, and of course – there’s the amazing food that goes along with it! For many people, especially those watching their weight, Thanksgiving can be a real challenge. Most people think they have to deprive themselves if they’re going to stay on their diet come Thanksgiving. That’s a myth! You can totally enjoy the wonderful Thanksgiving treats without depriving yourself – if you follow 10 Tips for healthy eating on Thanksgiving.

1) Don’t go to the Thanksgiving dinner hungry – eat normally all day! A lot of people starve themselves all day to “make room” for Thanksgiving dinner. DON’T do that! You’ll end up overeating like crazy during dinner and you’ll do more damage. During the day, eat small, light meals that keep you feeling satisfied (like fruit and low fat cottage cheese, and egg white omelet, a bowl of oatmeal with nuts, etc.).

2) Plan out your portion sizes – don’t plan to go back for seconds and don’t eat like this is your last meal on earth! First of all, there are always leftovers – so if you couldn’t get enough of those mashed potatoes, you can always take a bit home and eat it the next day. Remember – for all the “goodies” – it’s all about portion control! One taste of pie will not ruin your diet, but three slices will.  So, to avoid the pitfalls, plan to eat all the goodies that you enjoy – just eat them in moderation. For example: fill your plate ¾ with veggies, lean meat, and salad. The remaining ¼ of the plate you can fill with the fun stuff (mashed potatoes, stuffing, etc.). For dessert, I like to take tiny bite-sized portions of each of the options – that way I get to taste a little of everything but I don’t end up eating a 500 calorie slice of pecan pie!

3) Drink plenty of water, and stick to wine/beer over high-calorie cocktails. This one’s a no-brainer. What would you rather have – a 500 calorie cosmo, or a 500 calorie slice of pie? You do the math – to me, the dessert is more worth it.

4) Work out before the big meal! Try going for a run on Thanksgiving morning. That way, even if we do overdo it a little bit, you have a couple hundred calories to play with on Thanksgiving day .

5) Turkey can be good for you! Just make sure you go skinless (takes away some of the fat/cholesterol), and make sure you go for the white meat – which is the best lean protein. And stick to a 4 oz portion (about the size of a deck of cards)

6) Veggies are definitely good for you – Squashes, salad, green beans, potatoes – these are all are great side dishes that have tons of fiber and can fill up your plate without adding too many calories. BUT – sometimes these dishes can end up being calorie laden (e.g. mashed potatoes are usually made with butter & milk, green bean casserole is made with cream of mushroom soup, cheese, milk, and fried onions, and candied yams are loaded with cream, sugar, etc.) – so if you didn’t make the dish and you don’t know exactly how it was cooked, just eat a much smaller portion than you normally would.

7) If you are the Thanksgiving dinner chef, make healthy substitutions without losing any of the flavor! For example: For sweet potatoes, instead of cooking them with tons of sugar/cream, try sprinkling them with a tsp of honey and a bit of brown sugar, and bake them in the oven.  Make your own fresh cranberry sauce rather than using the high-sugar canned version. For stuffing, switch out white bread for whole wheat, or even substitute veggies for bread. For all recipes, substitute skim or 1% milk for whole milk or heavy cream, use light butter vs. regular butter, low fat cheese for regular cheese, 2 egg whites for one egg, low fat sour cream vs. regular… you get the picture

8 ) Try going vegetarian! There are some really healthy, flavorful, Thanksgiving vegetarian dishes out there.

9) If you do go “rogue” on Thanksgiving, restart your diet IMMEDIATELY the next day. Don’t use the fact that you went overboard one day as an excuse to completely ruin your diet. Create a plan for yourself to get back on track. Even if you ate 2000 calories during the Thanksgiving dinner, if you go back to eating healthy the next day, you won’t end up gaining 5 extra pounds from one meal.

10) Enjoy yourself! At the end of the day, Thanksgiving really is about being with friends and family and spending that time together. Don’t be so stressed out about the food that you aren’t able to enjoy the holiday! Stressing yourself out will only make you feel discouraged and will likely make you end up eating more. Just relax, and if you can’t remember all of these tips –just remember two things: Don’t go back for seconds and thirds, and eat everything in moderation! Happy Thanksgiving!!

By Christal Yaciuk, RHN - August 29, 2011

Making the healthiest choices for our children can be hard these days as parents are constantly bombarded with misleading marketing campaigns that promote sugar filled cereals and “lunchables” as healthy options. To put the health of our children first parents must be proactive and set a good example. With the start of another school year just around the corner, make it a goal to ensure that your child(s) is getting the most nutritious lunch possible!

To make this goal a reality, parents need to know what nutrients a child needs to thrive, grow, learn, and play to their best ability. Let’s talk about the essentials!

Fruits & Vegetables
When it comes to fruits and vegetables, there can be some confusion here.  A lot of products on the market today exclaim “5 servings of fruits!” or “A daily dose of vegetables!” without mentioning the heaps of added sugar or sodium. The absolute best choice is to go au natural – raw fruits and vegetables! This idea might be laughable if getting your child to happily consume a fruit or vegetable seems like an impossible feat, but it can be done! Try a tablespoon of natural (sugar free) peanut butter alongside an apple, or a yogurt based dressing alongside raw carrots, cherry tomatoes, or snap peas (snap peas are a great choice as they are higher in natural sugars and more appealing to pickier eaters). Fruit smoothies are also a great idea and it is easy to sneak in some spinach without your child even knowing it’s there! (See Recipe)

Protein
Again, protein is another area that can cause some confusion. Many of the available products that are marketed as healthy protein choices for lunches are highly processed and contain additives like nitrites or nitrates (often found in deli meats, hot dogs, hams, and bacon).  The best way to avoid these harmful additives is to use natural cuts of meat such as leftover roast beef or carved turkey breast from dinner the night before. Try baking a couple chicken breasts and slicing them very thin can make fantastic sandwich meat without the additives. Canned tuna or salmon is also a good choice as it is high in protein and only contains some added sodium. Vegetable sources of protein are also great options – try a homemade bean dip, hummus, black bean veggie burgers (see recipe), or nuts and seeds.

Carbohydrates
The key word here is “complex”! Staying away from simple carbohydrates, the refined whites, white sugar, flour, and rice, is going to save your child from a lot of artificial energy and empty calories. Sugar is almost always the culprit when it comes to childhood obesity and diabetes. Choosing complex carbohydrates will give your child lasting energy and fiber. Whole grain bread, pasta, and wraps or pitas, brown rice, quinoa, and rye are all great choices.

Fats
Fats are often seen in a bad light, but they are essential to a child’s brain development. The type of fat is what needs to be understood. Unsaturated fats are the “good fats” where saturated and trans fats are the “bad fats”. Unsaturated fats (omega 3-6-9) play an important role in brain development and learning ability in children, which is often why foods that are high in these fats are considered “brain foods”. Fish, avocados, olives, flaxseed, and nuts are all great choices. Include these in lunches as a guacamole dip or a salmon salad pita wrap.

Making lunch a more appealing meal can be achieved by simply making it fun! Involve your child when making their lunch so they can learn to make healthy choices. Cut sandwiches into interesting shapes using cookie cutters, and use a variety of colors for fruits and vegetables. Kids love to dip so using dips like cottage cheese, hummus, tatziki, or guacamole can make lunch more interactive. And always, always remember to set a good example! If you make eating fruits, vegetables, complex carbohydrates, natural unprocessed proteins, and healthy fats a priority, it is likely it will rub off onto your little ones…”Monkey see monkey do!”

Visit www.eatingwell.com, a great website for healthy recipes that can be used for breakfast, lunch, or dinner!

Recipes

Black Bean Veggie Burgers
Makes 4

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, and cumin.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

The Popeye Smoothie

Ingredients

• Handful of fresh spinach
• 1 cup vanilla yogurt
• ½ cup cranberry juice
• 3 strawberries (fresh or frozen)
• 10 blueberries (fresh or frozen)
• 1 banana (fresh or frozen)A few cubes of ice

Directions

Pour the cranberry juice and yogurt into the blender. Add the spinach and pulse until it has blended into small pieces. Add the strawberries, blueberries, and bananas to the mix. When everything is whipped into a smoothie texture, add a few chunks of ice and blend on high.

* Add flax to the mix for added nutritional value