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Season’s Greetings!

As the holiday season quickly approaches, we, at the Pacific Wellness Institute would like to extend our warmest wishes to you and your loved ones for a healthy and joyous holiday season.

Healthy Tips for the Holidays
By EeVon Ling, BSc, ND

In Canada, it would seem that we have a 5th season: the “holiday season”. This season, which includes the months of October, November and December, encompasses Thanksgiving and New Years and all the multicultural holidays in between. “Holiday Season Syndrome” is an unofficial condition in which we end up financially depleted but adipose-ly endowed. Common symptoms are enlarged credit card bills and enlarged waistlines.

But seriously, the average person does indeed gain a few pounds during the holidays, an increase that can set back long term weight management goals and add more stress to an already high stress time of year. So what can we do to prevent the extra few pounds that befriend us by years end? The following are some easy tips to help you…



1) Follow your usual routine as much as possible. Eat regular healthy meals. Exercise on a regular basis. Follow your usual shopping list. Maintain your usual sleep routine.
Manage your stress in creative or relaxing ways. Very often we justify eating and buying fattening foods or skipping exercise because “it’s the holidays”. The extra stress of the holidays is enough reason to follow a healthy routine so that you don’t gain weight, get sick and become exhausted.

2) Plan ahead. During the day before a party or big dinner or special get together, adjust your routine accordingly. Eat smaller meals before the event. Do a little more exercise. Don’t skip meals or arrive at the event starving. At the event, focus on the people, conversation and entertainment. Keep your hands busy by holding a glass of water, a camera etc. Stay as far away from the food table as possible.

3) Buffet/ holiday dinner rule: First tell yourself that you will not over eat. Keep in mind that your stomach is only about the size of your fist (It’s your brain’s perception of hunger or satiety that “stretches”). Put “taste sample” size amounts of foods on your plate in way so that you can still see the bottom of your plate between the food. Be the slowest eater at the table. Share your dessert.

4) Temptations at home or at the office? Keep food stored away and out of sight. Have a designated eating area (Kitchen, staff room or cafeteria—not in front of the TV or at your desk) and don’t do any other activity while eating. If you do feel tempted, eat 1 serving of fruit or vegetable sticks before you give in to that cookie or chocolate.

5) Celebrate and have fun in ways that don’t revolve around food. Do more outdoor activities (and learn new ones). I believe that winter is more enjoyable if you find activities you like to do. In the fall go to a park and view the colourful foliage. In the winter explore different neighbourhoods, taking in the holiday decorations and scenery. If you browse through your local community and entertainment newspaper, you’ll see that there is a “buffet” of things to do within the Southern Ontario region to keep you active.

Of course, if you do end up over doing it over the holidays (eat too much, drink too much, spend too much, stress out too much), a visit to your naturopathic doctor can help put you back on track!

Acupuncture Enhances Blood Flow
Tim H. Tanaka, Ph.D., D.Ac., RMT, BCIAC
Director

Our circulatory system maintains efficient delivery of oxygen and nutrients to our organs and tissues, as well as the removal of metabolic waste. Disturbance of blood flow to our major arteries and vital organs can result in serious health consequences. Various organ dysfunctions, skin conditions, hormonal disorders, and symptoms such as being easily fatigued, lacking concentration, and becoming prone to injuries are often associated with inadequate circulatory functions.

One of the most well known effects of acupuncture is the enhancement of blood flow. A number of human and animal studies have demonstrated the efficacy of acupuncture on circulatory systems in the skin, muscle, brain, and internal organs such as the ovaries and uterus. In most situations, sophisticated medical devices are required to observe such circulatory changes associated with acupuncture stimulation. The influence of acupuncture on skin circulation, however, is immediate and changes can be observed with the naked eye.

The photo depicted was taken 5 minutes after the insertion of an acupuncture needle. It clearly shows a red circle around the needle. This skin color change, known as flare response is an indication of an increase in local skin temperature and enhanced circulation due to small blood vessel dilation. Somatosensory stimulation such as acupuncture or moxibustion causes the release of vasodilative substances such as calcitonin gene-related neuropeptide (CGRP) and substance P through the mechanism of the axon reflex.

Although acupuncture and some other therapeutic modalities have a positive effect in improving circulation, it is also important to minimize lifestyle activities that inhibit proper blood flow. Smoking, caffeine intake, and mental stress have immediate peripheral blood vessel constricting effects. Frequent consumption of high caloric foods and animal fats also has detrimental effects on our circulatory systems. Additionally, many anti-inflammatory pain medications have a tendency to inhibit peripheral blood flow.

Schedule Your Massage Session Today! If you've never been to a massage therapist before, you are in for a treat. Regardless of whether you are coming for therapeutic reasons or just to relax, massage can have an amazing curative effect. Many people who have received a massage experience releases of tension and pain in muscles, improved circulation, increased flexibility, reduced mental and physical fatigue, and a general sense of calm, focus and well-being. Therapeutic massage is one of the most effective means available to combat stress during the busy holiday season. Many insurance plans provide excellent coverage for massage therapy by a Registered Massage Therapist (RMT). However, most insurance companies do not allow you to carry forward any unused benefits over to the next year. If you still have some unused insurance benefits left, this is the time to take advantage of your coverage. Why not receive a series of massage treatments before the year-end to fully utilize your benefits? To find out how much coverage you have remaining or to book an appointment please contact Claudia by phone at 416-929-6958 or by e-mail at reception@pacificwellness.ca

Liver and Gall Bladder Meridian = Storage and Distribution
By Emily Robinson, Dipl. ST, CST, CR

Together, the liver and gallbladder meridian are responsible for the storage and the release of essential substances, which determine the distribution of vital energy. In Chinese classics the health of these meridians are reflected in one’s eyes, nails, joints, tendons, sexual organs and response.

The liver meridian stores nutrients and energy to keep up vitality. This meridian also reinforces the blood supply and detoxifies the body.

Imbalances in this meridian can include decreased vitality, bad temper, increase in emotional sensitivity, eyes lacking their luster, dizziness upon standing, decrease in sexual response, decreased appetite, headache, hemorrhoids, sacral pain, tension in the flank region, and/ pressure in the upper right quadrant of the abdomen.

In Chinese classics the gallbladder meridian ‘carries out the will of the general of the army’ (the liver meridian acts as ‘the general who decides strategy’). The gallbladder meridian is responsible for controlling nutrient distribution, the storage and release of bile, the amount of digestive enzymes used, as well as thyroid hormones. It is also related to decision making – and having the ‘gall’ to follow through with the choice made.

Gallbladder meridian imbalances can include indecisiveness, being over-concerned with details, being ‘frightened out of one’s wits’, and eye strain from overwork. Also, when one does not take the proper time to eat, not enough bile is released resulting in diarrhea, or constipation. Other possible symptoms are: heartburn, stomach distention, hyperacidity, and/ or duodenal ulcer. The skin can also be prone to becoming yellowish, and one may have stiff joints that can involve body rigidity and shoulder tension.

Sit on a cushioned floor with your legs as comfortably far apart as possible. Keep your back straight, link your fingers and stretch your arms above your head, your palms facing upwards. Breathe deeply into your belly and as you exhale, stretch your arms and lean your body towards the left foot (keeping your eyes on your right foot as you do so). Relax into this position for two deep breaths. Slowly return to the original position on the fourth exhalation. Repeat this stretch on the other side.

Pamper Your Loved Ones Looking for the perfect gift to give this holiday season? Give the gift of healing touch by offering your loved ones a soothing massage here at The Pacific Wellness Institute. Gift certificates are available this holiday season. We offer special package prices for any services available at The Pacific Wellness Institute, such as massage, reflexology and shiatsu therapy. Please drop by or call us for further details.

Seasonal Recipe
Eating According to the Energetics of foods
Meera Dossa B.Sc. ND (Cand)

Yin. Yang. Believe it or not, they play influential roles in the foods we eat. Yin is expanding, upward energy and its presence creates the need for opposition to help maintain balance. Yang is contracting, downward energy and it provides this source of opposition. As seasons change, so too do the energetics of our surroundings. We may not realize it, but the very foods that we eat contain energetic properties; some more cooling and some more warming. Foods are best chosen by understanding their energy. Therefore, choosing foods that are more yang in nature during the winter can serve to bring our bodies back to a state of equilibrium by regulating our internal thermal system.

There are various foods that are more warming in nature; more yang so to speak. Eating balancing foods throughout the seasons can help us keep warm in the winter and cool in the summer. As the cold weather approaches, we need to become more aware of the foods we eat by choosing those that are more warming and nourishing. Root vegetables such as carrots and parsnips, miso soups, and whole grains such as brown rice and millet are some examples of warming foods that can help us to stay warm and healthy during the cooler winter months.

Understanding the energetic properties of foods and eating in harmony with the ever changing seasons is a great way to keep healthy, not to mention a cost effective way to stay warm without adjusting the thermostat this holiday season!



Lentil and Cauliflower Curry
(Adapted from a Karen Hack recipe)

Ingredients:
-3-4 cups water
-1 cup red lentils
-1 onion, finely chopped
-1 cup peas
-2 Tbsp. cold-pressed oil
-2 tsp. curry powder
-1 tsp. sea salt
-1 tsp. turmeric
-1/4 tsp. cayenne
-1/4 tsp. cumin
-1/4 tsp. coriander
-dash cinnamon
-dash ground cloves
-1-2 cups cauliflower, chopped in florets


Method:

1. Cook the lentils, onions and peas in water for 15-20 minutes, then drain.Steam the cauliflower separately until tenderAdd oil, cauliflower and spices to the lentils
2. Steam the cauliflower separately until tender
3. Add oil, cauliflower and spices to the lentils
4. Cook for 5-10 minutes
5. Serve with brown rice, millet, barley or other whole grains

Warming Foods

Vegetables
Cilantro
Kale
Leeks
Onions
Squash
Sweet Potato

Fruit
Blackberry
Cherry
Date
Lychee
Peach

Grains
Oats
Quinoa
Spelt
Brown Rice
Millet

Nuts and Seeds
Chestnut
Coconut
Walnut
Pine Nut

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PUBLISHER The Pacific Wellness Institute, Tim Tanaka, Ph. D., Director
NEWSLETTER EDITOR Meera Dossa B.Sc. ND (Cand)
CONTRIBUTORS FOR THIS ISSUE EeVon Ling, BSc, ND, Emily Robinson Dipl. ST, CST, CR, Meera Dossa B.Sc. ND (Cand)
GRAPHIC DESIGNER Yayoi Mizuno
THE PACIFIC WELLNESS INSTITUTE
80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1
T.416 929 6958 F.416 929 6365

www.pacificwellness.ca