Love Heals. Period.

In Memoriam

In a recent post about Fire pericardium, I introducted you to Dr. Rachel Eppinga, ND, LAc.  Rachel passed from this world into the light on the autumn equinox. Her body was diseased with cancer. I’ve included the last message she sent out to her community/tribe below. Rachel was a wayshower of how to reflect and transmute beauty in any situation; she was a beacon of light, a gatherer of women to heal together.

I was recently gifted a very special Love Qigong from my dear colleague Rachel Eppinga, ND, LAc, when we gathered in Hara Mara, Mexico this past February during my first ever women’s retreat. It was a magical jungle meeting ocean, organic, fresh eats from the sea fest ~ full of love, support, opening, ritual, sunsets, qigong and play!  I encourage you to visit her site, explore her story of Love Heals. Period., and be inspired by her love notes and medicine. I will be offering her heart focused sequence, which acknowledges the directions and activates our chakras in a form filled with her deep connections and love of dance. Dr. Rachel Eppinga’s Love Qigong sequence, which she blessed for me to teach to our community, is briefly shown in the film clip linked below. This heart opening move is repeated throughout a sequence that honors direction, energy, ourselves, and each other.

VIDEO LINK

Dr. Rachel Eppinga is Board Certified in the state of Oregon. She attended the National University of Natural Medicine to acquire her Doctorate in Naturopathy and Masters of Science in Classical Chinese Medicine. She holds a B.S. in mathematics and physics from Lewis and Clark College in Portland, OR. Her list of certifications and continuing education is long.

As a Naturopathic Physician, Acupuncturist, Integrative Life and Wellness Coach, Intuitive and an individual who lives her teachings; her unique approach offers new perspectives of wellness through the ancient teachings that remind us that our bodies are sacred and deserve our attention and appreciation. She believes by prioritizing our own health and self care, we contribute to the healing of our communities and the planet.

Earth is a grounding force during this time of transition between the seasons. After all of the activity of spring and summer, the Earth element helps us to get centered and balanced during late summer as we prepare for the autumn harvest and for winter, the season of rest and restore.

Nature moves from the joy and blossoming of Summer to the harvest and returnings of Late Summer.  As the days grow shorter, the temperatures begin to decrease. Earth transforms into Metal as the Season of Autumn arrives with downward momentum of the generative cycles of the seasons.

The Chinese associate the concept of “decrease” with late summer while simultaneously referring to it as the period of abundance ~ both are true as the complexity of truth often is. Physically and spiritually, this period of late summer is a time for slowing down and gathering. It is a time when we realize and harvest the fruits of our labor. In our spiritual lives, the Earth element allows us to internalize and learn to nourish and care for ourselves, slowing down toward the decline of fall and pause of winter.

Tips for living in harmony with the late summer EARTH season

• • Practice gratitude for the abundance of fresh fruits and vegetables. Autumn is the season of harvest, when we reap what we planted in the spring and what bears fruit from our perennial crops. It is the time to gather nature’s bounty from our gardens. We eat with gratitude and preserve nourishment for the coming winter months. Here at the AOW, the green kiwis are building their sugar content for picking, and the persimmons are also ripening with their blush of orange. Stay tuned for information about U-pick opportunities coming up at AOW.
    
    

    Persimmons are ripening at AOW.

  • Be thoughtful of how you can nourish ourselves and others. In this bountiful, harvest season, be sure to enjoy the benefits of giving. It doesn’t have to be a  great or elaborate gift or act. A simple gesture, kind deed, or word of encouragement given today is beyond measure to someone in need.

• • Be aware of your life’s harvest. Think about yourself, your relationships, and your work, you legacy. What parts of your life are yielding fruit? Where is the harvest poor and stunted? What is  rich in harvest? A positive affirmation for transition: Don’t Worry. Be Happy. When feeling filled with worry and self doubt, remember that this too can pass along with the season. If not, it is an opportunity to concentrate self-care toward your Earth element!
  • Consider what you need to “let go” during the coming autumn season. It is the time to reflect on the past year and critically examine what in our lives we choose to nourish, and those habits and behaviors that are negative or destructive, which we should want to eliminate. Release old resentments or hurts.  Practice letting go of the old so that the new can be born. Start anew.
  • Go Unprocessed October.  For several years now, I’ve taken the ‘pledge’ to eat only unprocessed foods during the month of October.  It helps me bypass the slippery sugary slope of Halloween to Christmas treats and affirms my commitment to a  lifestyle of real food.  Join me this year in a community of tips, recipes, kitchen hacks, support, and inspiration. Click here to learn more and scroll to take the pledge of a month of unprocessed foods!

In Traditional Chinese Medicine, autumn is the season of the Metal element. Metal represents our core issues, the most basic parts of ourselves. The energy connected with Metal is attracted to beauty and symmetry. The emotion connected with Metal is grief and sadness as well as courage and catharsis. Themes of Metal include:  boundaries, integrity, persistence, judgment, competition, transmutation, value, patriarchy, the divine masculine and our spiritual connect to heaven. In autumn, we say goodbye to the abundance of summer and prepare for the winter. Metal connects us with the ability to let go of the past and allow space for the new.

Let go of stress by shaking it out!

Release tensions and revive yourself naturally. The simple movement of shaking is a powerful and effective qigong technique. Qigong shaking cleans and clears blockages. You’ll feel relaxed and energized with just one session of shaking.

What is Qigong? (pronounced Chee-Gung)

Qigong opens the flow of energy in the acupuncture meridians.

Qigong is a mind-body-spirit practice that combines posture, movement, breathing technique, self-massage, sound, and focused intent. Qigong opens the flow of energy in the acupuncture meridians. Qigong movements condition tendons, ligaments, and muscles; tone our vital organs and connective tissues; and promote circulation of body fluids. Numerous studies show that qigong is effective in helping to heal health issues ranging from high blood pressure and chronic illness to emotional conditions, mental stress, and spiritual unrest.

Qigong is considered an ‘internal’ tai chi.  Meaning, that the focus is on balancing the internal meridian, organs, and body systems. There is evidence for acute physiological and psychological effects of qigong exercise in older practitioners.

Qigong Shaking Introduction:

Set up in Universal Stance: Place feet hip distance apart with toes pointing slightly inwards, in partial universal or horse stance, weight slightly on the outside of the foot. Check posture: tail bone slightly tucked, chin slightly tucked, knees bent like riding a horses, feet parallel, arms hanging . Relax.

Shake body, relax and shake. Shake open the pores of the skin, Shake into the tendons, into the muscle layer, then the tendons and ligaments, connective tissue, deep into the organs, the bones, and the nervous system. You can use the sounds of the elements, the organs, color. 

Notice the body and any blockages.  Shake into them. Start with three minutes building up to five minutes.Become aware of your breath as you shake shake. Sound/vocalization helps release tensions and blockages. Continue shaking also lifting and dropping on your heels. Now continue shaking.  Shake into your skin, your muscles, your bones, your organs. Shake free form, what into what ever feels stuck or tense. Shake like no one is watching!

Feel your body, feel the dynamism within. Settle into yourself, the space around you.  Feel your breath.  Find your universal self, stance (above) then let your arms float up, elbows bent slightly, arms relaxed, with a small weighted string pulling your elbows ever so slightly downward, hands in front, gathering the light energy in front of you, recognizing the the source of it all ~ the  universe within.  Feel beyond your skin, into the space outside yourself. Listen to the sounds around you. Feel the boundries, the edges and the boundlessness and the lack of edges. Notice your aliveness.

Notice the parts of your body that are tense or inflammed and shake it out. Be mindful of your body and focus on the areas in need of attention and stress release. Have fun with it and your body will thank you!

Here’s a video with a quick and easy shaking demonstration that I think you will enjoy! I am inspired and feel the need to get to video-ing for y’all!

http://www.naturehealth.com.au/what-is-qi-gong/tiandi-qigong-basic-routine/qigong-shaking/

Qigong Earth Sequence; Heaven & Earth Rotation

You can continue to cultivate wellness during this Earth season by practicing exercises for healing the spleen with Qigong support. Stand with your feet touching the earth (or visualize this if indoors) in the universal stance, emulating a horse riding posture, with a relaxed yet dignified upright spine. Wake up the meridian and organ networks with three to five minutes of qigong shaking then relax and feel the energy of the earth support and heavenly flow within your body. Wake the organ spleen by tapping and repeating eight times the sound of the spleen: whooooo  (like the wise owl calling to us). Open the gates of heaven (top of head ~ meeting of ten thousand things) and earth (bottom of feet ~ bubbling spring) again.  Pivot from the lower back with smooth and continuous action. The left palm, facing earth, pushes downward while the right palm, faces heaven, pulls upward.  At the end of the pivot, alternate hand positions.  Repeat 40 times while imagining healing, golden light internally healing and balancing your spleen, stomach and pancreas.

Group Qigong Session at AOW

More on letting go of stress and anxiety for the Return of Earth!

Stimulation of the vagus nerve plays an important role in the management of anxiety and mental health issues. The vagus nerve is the longest running cranial nerve in your body. It is one of ten paired cranial nerves and runs from the stem of your brain all the way down to your gut. The word “vagus” translates to “wandering” in Latin, and the vagus nerve certainly does that. As the longest and most complex of all the cranial nerves, it starts at the stem of the brain, behind the ears before it meanders down the sides of the neck, through the chest, and eventually ends in the abdomen linking the brain to the heart, lungs, throat, and gut.

Vagus Nerve Connects the Brain and Gut

This nerve is the sensory network that informs the brain of what’s going on in our organs, most specially the digestive tract (stomach and intestines), lungs and heart, spleen, liver, and kidneys. 

Significant and important research has been making the news about a microbiota-gut-brain axis. Read up on this fascinating subject here. Also this article discusses the science behind gut microbiota, brain function and stress related disorders.

People with good vagal tone can relax faster after a stress and are more capable of regulating blood glucose levels, reducing chances of diabetes, stroke and cardiovascular disease. Poor vagal tone, however, is associated with chronic inflammation and basket load of subsequent health issues. Recent research presented by the European League Against Rheumatism indicate that vagus nerve stimulation significantly reduces symptoms of rheumatoid arthritis.

Relevant to Earth element health, I’ve collected these research links for you:

• Vagal mechanisms as neuromodulatory targets for the treatment of metabolic disease.
• Impact of blood glucose control on sympathetic and vagus nerve functional status in patients with type 2 diabetes mellitus.
• Vagal afferents contribute to sympathoexcitation–driven metabolic dysfunctions.
• Role of the vagus nerve in the development and treatment of diet-induced diabetes.

How to practically soothe your nervous system:

• Take a cold shower or plunge
• Splash cold water on face & neck
• Sing, laugh, chant, hum, & hug
• Restore the microbe of the gut
• Relax jaw tension
• Meditate on loving kindness
• Positive Social Connect

HEALING SOUNDS FOR THE EARTH ELEMENT

The healing sounds are one of the most effective medical qigong practices. They clear heat and toxins, cool the body, release unfavorable energy and emotional qi, and build the connection to the natural virtue of the shen…The healing sounds are a powerful emotional transforming qi gong.

Click here for a discussion of the Six Healing Sounds: Chinese Mantras for Healing the Body, Mind, and Soul.

Sound is such a powerful way to heal!  Find a routine which invites healing vibration and sound into your world.  What would it be like to play background sound as you get ready for work in the mornings or when you are preparing dinner?  Maybe to celebrate the weekend upon waking? Seriously y’all let’s find a bit more play in our routines!

IN CASE YOU MISSED LAST WEEK’S POST (SOUNDS OF EARTH FROM SPACE)  AND BECAUSE WE LOVE IT SO MUCH, CLICK HERE! 

Shanren kan wo xinshi?  Wo xin shi!

Do I posses the earth attributes of integrity and deep trust?  Yes I do!

RETURN TO EARTH ELEMENT

Autumn days come quickly, like the running of a hound on the moor.
–Irish proverb

Autumn is right around the corner for all of us in the Northern Hemisphere, while the folks in the Southern Hemisphere are preparing for warmer, spring weather. 

In 2019, the Autumnal Equinox arrives on Monday, September 23, at 3:50 A.M. Eastern Standard Time. The autumn equinox happens at the same moment worldwide marking the astronomical start of fall in the Northern Hemisphere. After the autumnal equinox, nights begin to grow longer than the days until the winter solstice in December, when the days start to grow longer and the nights are shorter. The Autumnal Equinox represents the symmetry between light and darkness, as a balance is struck between day and night.

According to the Chinese Medicine understanding of the cycle of the seasons, we have technically returned to Earth phase, or Doyo, which is the transitional time when the seasons change, four times per year. After this return to earth transition, we will be in the metal phase of the seasons which invites reflection and resonates with breath and sound healing.

The Earth element is associated with times of change throughout the year, which happen between each of the seasons around the two equinoxes and the two solstices. These transition phases begin about 7 days before each equinox and solstice and continue for about 7 days after, which constitute an approximate three-week period of adjustment between the seasons. The Doyo, or Earth, is its own “mini-season”. In case you missed our earlier post on the Return to the Earth Element, click here.

I  embrace and promote the wisdom of seasonal cycles  increasing awareness of and balancing our individual constitutions within dynamic change and to honor repeating cycles throughout our return to our wholeness.  

WHAT IS THE EQUINOX?

The word “equinox” comes from Latin aequus, meaning “equal,” and nox, “night.” On the equinox, length of day and night are roughly equal.

During the equinox, the sun crosses the “celestial equator”—an imaginary line or extrapolation of Earth’s equator line into space. The equinox occurs precisely when the sun’s center passes through this line. When the sun crosses the equator from north to south, this marks the autumnal equinox; when it crosses from south to north, it marks the vernal equinox.

At this exact moment, the lengths of day and night are approximately equal around the world in the Northern and Southern hemispheres — hence the term “equinox,” which is derived from the Latin phrase meaning “equal night.”

Image credit: NASA

Why the Autumnal Equinox Doesn’t Fall on the Same Day Every Year

Depending on the part of the world and time zone where you live, the equinox usually falls on either September 22 or 23; although it can sometimes occur anytime between September 21 and 24. That is because the equinox is not an exact, daylong event but is defined by the position of the Earth and the sun at a particular moment in time. 

Ancient Autumn Traditions 

The fall equinox has been celebrated by cultures for ages as people track the transitions of the Earth’s paths around the Sun. Indigenous cultures recognized EARTH wisdom and understood that the Winter Solstice, Spring Equinox, Summer Solstice, and Autumn Equinox reflect our own inner spiritual journey.

• An ancient stone monument called Intihuatana at Machu Picchu in Peru, which means “Hitching Post of the Sun”, serves as a solar clock to mark the dates of the equinoxes and solstices.  
• In Mexico, the Mayans built a giant pyramid called Chichen Itza. On the equinoxes, a snake created by light appears to slither down the pyramid’s steps.
• And of course, in England, Stonehenge is aligned with the equinoxes and solstices.

An image of the serpent appearing on the side of the Temple of Kukulcan on the equinox at Chichen Itza

SIGNIFICANCE

The Autumnal Equinox is a significant time of year to honor the harvest, which may be an actual harvest of fruits and vegetables from your garden or the harvest of efforts and intentions for your life that you set earlier in the year.  This Earth seasonal return represents the harvest time of year, when we acknowledge the gifts and abundance in our lives. It is a time when we can see, in nature, a reflection of our own lives as we go through cycles of growth, harvest, death, and rebirth.

At the Autumnal Equinox, it’s important to take a moment to go inward. Life is a continuous circle of shifting and evolving, dying, and being reborn again. Because change is a constant, it is possible to identify unbroken patterns within the ebb and flow of life. As we become quiet during this time of transition, we are allowing space for our greater vision to emerge and set in motion the intentions for another cycle. I encourage you to take some time September 23 to be mindful of your life cycle and spiritual path. Honor your own growth and inner light.

Express GRATITUDE for everything ~ the easy stuff and the challenging stuff.  Give THANKS for the ability to awaken to our true nature, to the awareness that everything we need is available or made available to us. Acknowledge the gifts and ABUNDANCE in our lives.

WE HAVE RETURNED TO THE EARTH ELEMENT SO LETS TALK EARTH OR IN THIS CASE LISTEN TO THE AMAZING SOUNDS OF  EARTH FROM SPACE.  IT’S SO COOL!

https://www.youtube.com/watch?v=1x8P-o296ZI#action=share

Click here to learn more about the scientific underpinnings of  ‘harmonic resonance’ and the sounds of the earth.

DID SOMEBODY SAY BEES?

We have all heard about the declining bee populations caused by pests like tracheal and varroa mites, colony collapse disorder (CCD), and the use of pesticides and other agricultural chemicals. Unfortunately, toxic chemicals like pesticides harm not only bees, but also butterflies, bats, birds, and other animals. A focus on natural, nontoxic beehive management including keeping bees without harmful antibiotics, pesticides, and other chemicals, may not only save the bees but save us!

Bees are responsible for pollinating much of the food we eat. Without pollinators like honeybees, up to 30% of our food would actually disappear including many of our favorite fruits. Foods such as plums, beans, broccoli, and mangoes all depend on pollination by bees.

Natural beekeeping is an approach to beekeeping encouraging minimal manipulation and as hands-off an approach as possible

Backyard beekeeping ensures that the food crops in our backyard gardens are pollinated. Bees forage up to two miles from their hive, so a colony of bees in an area or neighborhood translates to everyone’s gardens and orchards producing more yield. I’m fascinated with and awed by bee wings and their frequency which you can read all about here.

Tips for a Healthy Earth Element Season

The organs of digestion and nutrition~the spleen, pancreas, and stomach~ are associated with the Earth Element. Western Medicine views the spleen as part of the immune system; however Chinese Medicine couples the spleen with the stomach as part of the body’s digestive system. The stomach receives and breaks down the food we eat while the spleen separates the pure from the impure for proper distribution. The pancreas regulates blood-sugar levels in the body.

The Spleen, Stomach and Pancreas comprise the Earth Element organs from a 5 phase system.  The return to the earth during this period of transition invites us to concentrate our healing aim toward blood sugar balance. Naturopathic Physicians choose to address the cause of dis-ease and have a lot of wisdom to offer us!

My colleague, Dr Mona Morstein, discusses diabetes management and healing from a Naturopathic point of view:

PODCAST LINK HERE

The podcast begins with Type I diabetes, gut microbiome, intestinal permeability (17) Type 1.5 (18.3) Type 2 (20) Sleep (22) BMI (26) Inflammation/Oral Health (29)Blood Glucose monitors (32)  Levels (35) Dawn Phenomena (37) Concerns with A1C (39) Fatty Liver (42) Foods and Carbohydrates (44) Supplements (50) Insulin Resistance/Appetite (53) Complications (57)

You can purchase her new book on Amazon: B076DGZW1N

ep108-mastering-your-diabetes-with-dr.-mona-morstein

Here’s some of what you’ll learn:

• The many types of diabetes
• The pitfalls of conventional diabetes treatment
• The food that you’ll definitely want to eliminate to prevent type 1 diabetes
• The dietary approach (es) that’s helped Mona manage diabetes successfully for over 25 years!
• What your blood sugar numbers mean
• The shortcoming of HA1C measurements and new, improved test for glucose management
• What the “dawn phenomenon” is and how to fix it!
• The link between diabetes and oral health
• LIfestyle strategies for managing diabetes
• The shocking link between poor sleep and diabetes
• The best diabetes supplement on the market
• And SO much more

There are now adhesive (no more sticks) 14 day blood glucose monitors that may be right for you.

The product that Dr Morstein has developed is Diamend by Priority One.  

You can purchase Diamend by Priority One, Gymnema sylvestre by Wise Woman Herbals, Super EFA by Genestra (or Vegan Prenatal DHA) along with a large selection of protein powders and your other favorite professional grade products, through our electronic pharmacy, Fullscript.  Search, click and have delivered to your home.  Don’t have an account? Simply create one via the link below. 

To learn more about Dr Mona Morstein:

Dr Mona Morstein’s website

The Five Elements system is ancient and comprises a holistic way of approaching health and wellness that organizes all natural phenomena into five groups. The five groups, Wood, Fire, Earth, Metal, and Water, each have an association with a season, a direction, climate, organs, emotion, taste, color, and sound among many, many, many other associations. Each element pushes and pulls the natural order of our bodies into states of excess or deficiency. This approach is to ensures that there is balance with no disharmony between the elemental factors. For this week’s blog, we are offer summer wellness tips by association to help you stay in healthy for the fire element season. Several tips and ideas are recycled from previous post for those just now joining our blog. Welcome!

Fire Element Organ

Imperial Fire ~ Heart (yin) and Small Intestine (yang): The fire element governs the heart and small intestine.

Ministerial Fire ~ Pericardium (yin) and San Jiao/Triple Warmer (yang): The fire element also governs the pericardium and triple warmer.

Fire Sensory Organ: The tongue is the sensory organ related to the heart and the tongue’s appearance reflects the condition of the heart and other organs. The tongue is a healthy red color when the fire element is in balance; whereas, the tongue will be pale if there is insufficient blood circulation in the heart. Cracks or lines down the center of the tongue also suggest a heart health issue. Engorged veins under the tongue represent stagnation. The coating reveals the body’s ability to regulate fluid and heat.

The tongue can be divided into zones representing the elements. The tip of the tongue is the fire element zone, which corresponds to the heart-small intestine network. Emotional issues of the heart, such as stress and anxiety, are indicated by a red color and red dots on the tip of the tongue.

TIP 1: Take care of your heart by reducing stress, increasing cardiovascular exercise and syncing with the luminous yellow dwarf star that illuminates our days. Start your morning off with yoga by practicing Sun Salutation. The Sun Salutation originated as a series of prostrations to the sun, honoring Surya as the source of energy and light for the world. Known in Sanskrit as surya namaskar. Traditionally, it is performed at dawn, facing the rising sun. See our previous post for instruction in Sun Salutation. Rise early ~ start your day with  a sunrise.  Take a break during the heat of the day.  Enjoy long evenings and watch a magical sunset and the glorious afterglow!

Incorporate play and exercise by hooping!

Incorporate play and exercise by hooping and dancing in circular movements. Not only is it aerobic for our hearts, it uses muscles otherwise neglected in our everyday workouts and it gives our small intestine and triple warmer a good workout. Our favorite local Birmingham hooping outfit is Hoop for Fitness. Hoop for Fitness brings hoop dance classes to the greater Birmingham area. I met Hoop for Fitness founder, Robbie Lewis, at a bluegrass music festival years ago, where she offered hoop lessons.  She helped me create my own personalized hoop (or four – hehe). We keep hoops around the office for quick breaks on beautiful days. Hoop for Fitness conducts hoop classes for exercise as well as hooping for birthday parties with games, hoop dance moves, and instruction. You can also find them hooping for fitness at St. Vincent’s One Nineteen every Tuesday and Thursday. See their website for class schedules and more information about parties (yes they travel to Tuscaloosa!), school programs, and create-a-hoop workshops. 

Don’t miss our Q&A with Robbie below! 

TIP 2: Treat your small intestines right by opting for green juice or a smoothie brought from home instead of the sugary donuts and cakes often found at work places, social events, and school class rooms. See last week’s post about no-recipe green smoothies. At the AOW, kiwis are just about ripe and almost ready for you to U Pick!  They are the perfect sweet tart for including in green smoothies. For summer travel, pack a travel cooler by bringing fruits and veggies from home and restocking on the road at grocery stores and fresh food/markets.

Kiwis are almost ripe at AOW!

 Fire Element Sound-Laughter releases endorphins into the blood stream bringing with it a rush of good feelings. A deep belly laugh is medicine and we can purposefully include laughter in our lives to promote good health.  Studies show that laughter and humor have a positive effect on anxiety, depression, and sleep so practice the fire element sound by vocalizing a deep~Haaaaw!

Our fur babies bring joy and laughter to life.

TIP 3: Watch a funny movie or cat video, go see a comedic play or stand up performance, tickle your loved ones, spend time with children and pets, which are endless sources of comedic relief. Pet lovers, you know what I’m talking about, right? Laughter is heart healthy! A recent study by Turkish medical professionals suggests that watching comedy movies has a positive effect on postoperative pain and anxiety in surgical oncology patients.

Know any good jokes?

Fire Element Emotion-Joy: In balance, the fire element manifests as joy, happiness, and love; while out of balance, it manifests as hatred, coldness and depression. Excessive fire element may display as over-excitement. Living a joyful, honest, life and expressing your emotions will keep your heart full and your body healthy.

Research shows that daily experiences of awe, curiosity, gratitude, joy, and love can put the average person on a trajectory of growth, success, and positive social connection, and can also prevent those who are suffering from following a downward spiral.

TIP 4: Go play! Get out there and enjoy life. Spend time outdoors. Do whatever suits your fancy and brings you joy. It may be spending time with family, hiking, camping, road tripping, gardening, singing, playing music, listening to music, dancing, cooking, swimming, skiing, picnicking, sailing, flying a kite, flying a plane, scuba diving, volunteering, reading to children…..get the picture? An active and playful lifestyle season brings joy. So go get to it!

Enjoy life! Dance like your heart depends on it.

Fire Element Color-Red: The color red nourishes the heart. A face turns a healthy reddish glow when the heart is exuberant and joyful, or a person with a heart imbalance may have a reddish/ruddy complexion.

TIP 5: In Chinese dietetics, we suggest that you eat a heart healthy diet of red foods such as tomatoes (not recommended for some people with intolerance to the nightshade family), cherries, beets, radishes, strawberries (not for those with histamine concerns), red beans, red lentils, red spices, and locally grown, grass fed beef (in condiment proportions).

Fire Element Flavor-Bitter: Bitter is the flavor of the fire element and goes directly to the heart. It is even used colloquially by saying someone is “bitter”, which is a fire element imbalance. Bitter flavors stimulate digestion and increase appetite and a cascade of digestive enzymes. Bitter teas, herbs, and tinctures aid in the digestive process by creating movement in a slow and sluggish digestion system. Studies also show bitter flavor helps in treating diabetes. 

Bitter foods and beverages to include in your diet this fire season: Bitter melon, citrus peel, green tea, hibiscus, lavender, turmeric, white pepper, bitter greens and lettuces.

TWO WORDS: EDIBLE FLOWERS!

Squash blooms

Fire expresses itself as life in full bloom. Blooming flowers surround us this time of year and they are a visual, aromatic, and culinary  expression of summer fire, joy, and growth. Edible flowers such as marigold, nasturtium, chamomile, rose, hibiscus and many other edible flowers have a bit of the bitter flavor to them. Other edible flowers to try at your summer table include squash blooms and the flowers from our favorite herbs such as calendula, mint, lavender, rosemary, and basil.

Sprinkle flower petals on a salad, add them to cocktails and mocktails, freeze them in ice cubes, embellish cakes with their beautiful blooms. I’m a Aries and adore decorating my birthday cake with spring flowers every year!! Keep flowers all year long by preserving them in vinegars, dressings and wines or liquors. Edible flowers add a touch of fabulous-ness to your summer parties and picnics! A bouquet of edible flowers is available in the South in every season! Roses are in bloom around this time or you may enjoy an encore bloom later in the summer. Roses are cherished for their strong floral scent and enchanting unfurling. Although their flavor is subtle and fruity, rose is considered a bitter flavor resonating the fire element. Roses complement most everything from salads to teas, water, deserts, spritzes for the body and ritual bathing. Of course, be sure any flower blooms used for food are grown chemical free.

Rose petals sprinkled on a carrot cake make a beautiful display.

To learn more about which seasonal blooms to cultivate around your home, check out University of Texas, Austin Lady Bird Johnson’s Wildflower Center.  You can filter by bloom color/time, state, sun/shade, moisture, height, etc  Warning:  this site is bliss.

Impress your guests by serving edible flowers frozen in ice cubes.

Q&A with Hoop for Fitness Founder and Hoop Dance Instructor Robbie Lewis. 

Hoop for Fitness Founder and Hoop Dance Instructor, Robbie Lewis.

Q: When and why did you start hooping?

A: I started hooping in 2000. I went to a musical festival in Atlanta where I saw a girl with a huge hoop, and I was just mesmerized. I thought I have to have one! So I tried to find one online with no success, but I found a site that gave instructions on how to make hoops. It was not until 2007 that I saw somebody hooping at the Acoustic Café music festival, and she taught me how to move the hoop from my waist to over my head. At that point, I started hoop dancing and began to make hoops.

Q: How did it come about that you are offering classes at St. Vincent’s One-Nineteen?

A:  I began offering hoop classes at St. Vincent’s One Nineteen in 2008. I work in the wellness department for St. Vincent’s Health System as a registered dietitian, and my supervisor suggested that I start a hoop dance class for exercise at St. Vincent’s One-Nineteen. In class, we laugh a lot and have fun learning different dance moves with our hoops. Hoop dance becomes a means of self-expression with the hoop being your dance partner.

Q: I know that you raised your girls hooping. What advice or wisdom can you offer about including hooping for young girls as self-expression during the sexual development stages of life?

A:  I love to teach hooping for young girls! By the age of about 7, girls are developmentally able to push the hoop on their waist and are able to learn hoop dance. Hooping is a wonderful way to boost self-esteem for developing girls, as they are able to be successful at body movement and incorporate music into exercise. It opens their minds to a non-traditional form of exercise that is fun and has the “cool factor.” To be successful at hooping, it is important for a young person to have the right hoop. A 50 lb. girl will need a different hoop than a 80 lb. girl. The same is true for adults.

Q: How far will you travel for parties and hoop making workshops?

A:  Hoop for Fitness offers birthday parties and school programs for hoop dance instruction and Create-A-Hoop workshops. Although we are based out of Birmingham, we will travel to Tuscaloosa! A typical party includes about 20 minutes of a hoop-making craft so that each girl (or boy!) can make their own hoops followed by hoop dance instruction for the remaining hour. It’s lots of fun and allows kids to exercise and enjoy dance movement collectively.

FYI: hula hoop is trademark speak so we call it hooping or hoop dancing!

Check out this video of Robbie hooping fire dance hooping! You too can catch a Community Fire Jam at Avondale Brewery in Birmingham Oct 21, Nov 21 and Dec 19.  Follow this FB link for more information!

Enjoy the summer sun by seeking shade and wearing wide brim hats.

The warmth and sun of the summer season invite us outdoors to soak up some sunshine and gather poolside, by one of Alabama’s many beautiful lakes, and along our sugary white, sandy beaches.  Recent research suggests that sun exposure has both beneficial and harmful effects on human health. Be aware you are also being exposed to the rays of this giant, yellow, dwarf star regularly as you travel for work and for play.

Public health information, dermatologists, and the media focus on over exposure to the sun and what happens when the sun’s ultraviolet (UV) radiation reaches the earth and our skin causing sunburn, skin cancers, and damages DNA molecules. Interestingly, excessive sun exposure only accounts for about 0.1% of total disease according to research by the World Health Organization.

Moderate amounts of sunlight produce vitamin D, which is essential for bone health and each and every cell in the body.  Low levels are likely associated with many chronic diseases. Unlike other essential vitamins obtained from foods, vitamin D is synthesized by the skin through photosynthesis and UVB radiation absorption of sunlight. Spending time outdoors is the best way to absorb vitamin D with 20-30 minutes of skin exposed without sunscreen, monitoring time not to burn but a light pink for fair skin is okay.  If you brown easily, you will need a bit more time; if you have fair skin a bit less.  If you have a history of skin cancer, this recommendation may not be for you! Unlike what most of us have been taught at our latitude that means 20-30 minutes while the sun is high in the sky between the months of March and October to absorb the rays that help make Vitamin D.

Not only does sun exposure produce Vitamin D in our bodies, it contributes to a overall health as it ignites feelings of happiness, increases energy levels, and may help with high blood pressure. Approximately 40% of Americans are vitamin D deficient because we spend more time indoors, wear sunscreen when outside in the sun,  and we eat a diet low in vitamin D. There are a few foods that do contain vitamin D including mushrooms, egg yolks, salmon, herring, sardines, tuna, oysters, shrimp, and also processed foods fortified in Vitamin D including cow’s milk, soy/almond milk, orange juice, cereal grains. 

At this time of year, I suggest that my patients check their vitamin levels or have them checked at their next scheduled health care visit to determine vitamin D levels. The results of the blood test can tell whether you are getting too little, too much, or the sufficient amounts of vitamin D. This helps to decide whether to take more or less supplement, or expose your skin to the sun more. If deficient, we can plan for fall supplementation to help boost innate immunity for influenza season. Over the last couple of years, and with better research and understanding of vitamin D on health and disease, what is considered normal lab tests for vitamin D have increased from a normal range of 20-30 ng/ml to 40-60 ng/ml with optimal levels at least 100 ng/ml.

Today there are several options for at home testing kits.

When a patient presents with low vitamin D levels, I consider:

Lifestyle – do they work indoors or spend time outdoors in a non-polluted atmosphere? the latitude of home?

Genes – do they have a mutation in CYP 2R1 or 3A4, GC?

Kidney and liver function – are these normal as some disease will reduce conversion?

Small intestine – how is the integrity of the small intestine for absorption of nutrients? (see last week’s post)

Studies have shown vitamin D and vitamin D deficiency play a role in many diseases and health conditions including

Vitamin D research and Postmenopausal women, Vaginal health

Vitamin D research and Multiple Sclerosis

Vitamin D research and Diabetes

Should supplementation be recommended, it is important to choose the best form of a supplement for maximum absorption. However, UVB sun exposure has been shown to outperform supplementation in terms of raising blood levels. Vitamin D contains more than just one vitamin with the most commonly found components being vitamin D2 and D3 (vitamin D2 comes from plants while D3 comes from animals).  Vitamin D2 and D3 do not raise your vitamin D levels equally. Both are absorbed into the bloodstream, however, the liver metabolizes them differently. Vitamin D3 is the best at raising overall vitamin D levels in our bodies.  Should you need to supplement with vitamin D3, be aware that it can collect in the fat and has the potential to reach toxic levels (though I have not yet seen a toxic level in a patient).  A safe maximum intake level is 4,000 IU (100 micrograms) per day for adults unless otherwise prescribed by your physician.

Despite the health benefits of the sun, a media blitz, and doctors recommend that we protect ourselves against skin cancer and sunburn by applying liberal amounts of sunscreen. However, many commercial sunscreens on the market come with a boatload of problems and are harmful to the environment and to us. The incidence of non-melanoma skin cancer is dramatically increasing worldwide, despite the increased use of improved sunscreens. Sunscreens protect against sunburn, but there is little evidence that they protect against basal cell carcinoma or squamous cell carcinoma. Often, skin problems and potential cancers occur because people who rely on sunscreens may stay out in the sun longer than they would otherwise.

Safety of sunscreens is a concern and research conducted by the Environmental Working Group (EWG), a non-profit and non-partisan organization dedicated to protecting human health and the environment, warns of sunscreen products and the problems with many of the ingredients.

More information on the topic including the EWG 2019 Guide to screenscreens can be found by following this link.

Choose natural mineral and locally sourced sunscreens as a healthy alternative to harmful chemical sunscreens.

Concerns with Chemical Sunscreens

Consumers are advised to apply thick coats of sunscreen over large areas of the body and reapply often. One would think that the ingredients should be harmless and nontoxic because people may inhale sunscreen sprays, ingest lip balms with sunscreen, and absorb the ingredients through the skin. As such, many sunscreen chemicals absorbed into the body can be detected by tests of blood, breast milk, and urine samples. The Food and Drug Administration (FDA) is now studying the safety of chemical sunscreens especially in regard to them causing endocrine disruption, cancer, and other health issues. Specifically, the FDA has concerns about the use of oxybenzone in chemical sunscreens and the potential to affect hormone levels in children. According to the EWG, the FDA is proposing that all current and new ingredients be tested for safety including skin absorption that may cause endocrine disruption and cancer.

Chemical vs. Mineral Sunscreens

Sunscreens’ active ingredients are either mineral or chemical and both function to filter and prevent the sun’s harmful rays from penetrating the skin. The most common sunscreens use chemical ingredients including a mixture of oxybenzone, ovobenzone, octisalate, octocrylene, homosalate, and octinoxate. Mineral based sunscreens contain zinc oxide and/or titanium dioxide. Minerals ingredients function by creating a physical barrier or block to protect the skin from the sun, which are mostly recommended to be effective and safe for children and for people with sensitive skin. They are not absorbed by the skin, so that explains why they don’t rub into the skin and may remain visible.

Recent research by the EWG suggest that the chemical ingredients in sunscreen may post health risks as they are endocrine disruptors, estrogenic, and may cause problems with thyroid and hormone systems. A study by the Center for Disease Control and Prevention revealed that 96% of the population contains traces of oxybenzone, which is the most common chemical in sunscreen. According to a review by the EWG of FDA data, further research and data are necessary to determine the safety and effectiveness of oxybenzone, given it is so readily absorbed by the skin and may pose serious health risks. The EWG recommends the avoidance of sunscreens that contain oxybenzone.

ENVIRONMENTAL ISSUES

A new law in Hawaii goes into effect on January 1, 2021 that bans the sale and use of chemical sunscreens containing oxybenzone and octinoxate. These two ingredients are connected to coral bleaching that contributes to unhealthy and even death of coral reefs. The National Park Service data show that 14,000 tons of sunscreen enters coral reefs each year. The chemicals currently banned by Hawaii are thought to be a contributing factor in the death of coral reefs world wide. Key West, Florida followed Hawaii’s lead and a similar ban goes into effect for the Florida key in 2021. These concerns stress the importance of choosing carefully when it comes to what we put on our bodies and in our oceans.

Sun Bum, for example, promotes safe products for the animals, humans and the planet.  And they have developed some reef safe sunscreens and lip balms.  However, I suggest you check each product to determine exactly what ingredients they contain, as they still use many ingredients, that I am concerned about putting on my body due to their potential as endocrine disruptors, possible carcinogens, allergens, etc.

NATURAL SUN PROTECTION CHOICES

As an alternative to chemical sunscreens and over exposure to the sun’s harmful rays, we can use these common sense approaches for enjoying the sun:

• Seek shade from the sun
• Wear light weight and light colored cover ups
• Choose natural or homemade sunscreens and lip balms that are human and ocean friendly
• Use healing after sun care products such as Solar Recovery (great hair oil spritz), apple cider vinegar or aloe vera for your skin and lips.

Cover up!

Instead of applying a chemical sunscreen, wear a wide-brim hat that covers your face and wear a shirt with extra-long sleeves (long enough to cover your hands), and a long skirt or pants. If you can’t cover up with clothes, carry an umbrella, or find shade; look for a sunscreen that contains natural minerals such as zinc or titaniums. These minerals reflect UV rays and do not pose the risk as hormone disruptors. You also may want to avoid going outside when the sun is at its peak, usually from 10 a.m. to 4 p.m. during the summer.

Choose the shade for a healthy option in the sun.

With increased public awareness around the risks of chemical sunscreens, more natural sun care products are on the market than ever before. Check your local natural health food store, drugstore, favorite retailer, and online to find these safer alternatives and read the labels.  There is a lot of green washing going on.

Or better yet, find a local source!

Here in Tuscaloosa, Alabama, a local farmer and artisan makes natural sunscreen that has an estimated SPF of 28. Miss Emily’s Natural Sunscreen, made by Karen Wallace of Miss Emily’s Tomatoes is a wonderful, locally made product to add to your summer beach bag or the console of your vehicle. Miss Emily’s products are available weekly on Tuesdays and Saturdays at the Tuscaloosa River Market Farmer’s Market. We at Alberta Orchard Wellness love promoting local businesses so we reached out to Karen to ask about her natural sun products.

Try locally made Miss Emily’s All Natural Sunscreen

Miss Emily’s Q&A 

Q: What was your development process for your sunscreen?

A: I thought about making a natural sunscreen about five years ago. I searched online for different recipes and took a lot of notes. I combined ingredients that I liked and when I finally had a product that I was satisfied with, I tested it. We had a trip to the sand bar planned, so I asked my husband to slather up my back. Luckily, he missed a spot and I got burnt in only that spot! I was so excited that it really worked and if he hadn’t missed a spot I would have second guessed whether the sun was strong enough that day to burn in the first place. I continued to test it each weekend for the entire summer. I didn’t burn. I was convinced my product was ready to bring to the market.

Q: You’ve told me that you can tint it.  How’s that?

A: Last year, I started to look at how to make natural makeup with sunscreen in it. Using items from the spice rack and pantry to tint it, I realized that I could tint my sunscreen so it wouldn’t appear as white on the skin. Without altering my original recipe, I was able to use a pure dark cocoa powder to tint it. I also learned about carrot seed essential oil and that I can add additional SPF value to the sunscreen.

Q: What is your favorite product? What products do you have in the wings?

A: My favorite product is my Nourishing Beeswax Skin Lotion. Having oily/dry skin, clogged pores and adult acne, I was determined to stop putting chemicals on my skin. I made this for my face but it can be used anywhere. My skin has never been happier. I am determined to make a successful natural makeup (foundation with moisturizer). My first attempt was an epic fail (colorwise). The spices I used looked more like freckles than a blend of color! I am also working on a natural wrinkle smoother. I am being patient – my wrinkles aren’t gone yet…

Q: How do you source your ingredients?

A: My husband and I render the beeswax for all of our products ourselves and from our own hives. We bee keep responsibly and use no unnatural products on our hives. Other ingredients for our products are locally sourced when possible and online from companies I feel are trustworthy.

Q: How and where can people buy your products?

Find Karen Wallace to buy Miss Emily’s sunscreen at The Tuscaloosa River Market Farmer’s Market

A: Our products are available at The Tuscaloosa River Market Farmer’s Market that is open Saturdays year round, 7am until noon and on Tuesdays (during the summer), 3pm – 6pm.  I am also at the Gardendale Farmer’s Market on Thursdays through September and will be at the Hueytown Harvest Farmer’s Market August 10th and 24th from 8am – 1pm.  We can also ship anywhere. You can email me at missemilystomatoes@gmail.com or call or text me directly at 205-765-2815.