Authored by Dr. Cassie Wilder

There is a lot of talk about high cholesterol being the ultimate risk factor for cardiovascular disease. While I think that having high amounts of cholesterol is not beneficial to your heart, I also want to talk about a different perspective.

What if it’s not the amount but the status of your cholesterol that is the most harmful?
 
An underutilized blood biomarker can potentially predict just how risky your cholesterol is and it’s called oxidized LDL. You may recognize LDL as the ‘bad cholesterol’ as its sent out by the liver to do all sorts of anti-inflammatory, hormone building tasks, while its counterpart HDL ‘good cholesterol’ is the scavenger that brings all those LDL’s home, removing them from the blood stream. Researchers are finding that LDL may not be inherently bad, meaning that if well taken care of, they can actually do their job correctly without contributing to heart disease. So how do you know if yours aren’t being well taken care of?
 
That's where OX-LDL comes in. When your LDL become oxidized (sort of like salmon becoming rancid and foul if you left it sitting on the counter all night) it makes your LDL become stickier and prone to plugging up your arteries. What types of things increase free radicals and cause your LDL to become oxidized?

1. Cigarette smoking
2. Consumption of sugars or having blood sugar dysfunction, like type 2 diabetes
3. Immune system activation (autoimmunity, chronic infections)
4. Inflammation (i.e. from chronic pain, gut dysbiosis, ‘leaky gut’ and autoimmunity, amongst others)
5. Stress (from cortisol excess)

 
You’re probably wondering how you would know if you have high levels of oxidized LDL. Well, some assumptions can be made based on how many diet and lifestyle risk factors you have that contribute to oxidation. However, the best way to know is to do blood testing. Once we have a numerical value on your OX-LDL, we can make a personalized plan just for you that takes into account all of your health history, family history, genetics, and lifestyle needs.
 
There are many ways that you can naturally deal with oxidative stress and you would guess, antioxidants are generally the treatment of choice. A few treatments that have been studied to decrease the number of OxLDL include vitamin C1, vitamin E2, and the Mediterranean Diet3! As a Naturopathic Doctor with a passion for heart health, I’ve found that it’s not always about just treating the oxidation status – a well designed treatment plan takes into account the whole person and helps you eliminate the cause of your free radicals. Whether that be help with smoking cessation, nutrition counseling, or correcting autoimmunity, you have to treat the whole person to achieve optimal heart health.
 
 
References

1. Pancorbo D, Vazquez C, Fletcher M. Vitamin C-lipid metabolites: uptake and retention and effect on plasma C-reactive protein and oxidized LDL levels in healthy volunteers. Medical Science Monitor: International Medical Journal Of Experimental And Clinical Research [serial online]. November 2008;14(11):CR547-CR551. Available from: MEDLINE Complete, Ipswich, MA.
2. Huang Z, Liang C, Han S, Wu Z. Vitamin E ameliorates ox-LDL-induced foam cells formation through modulating the activities of oxidative stress-induced NF-κB pathway. Molecular And Cellular Biochemistry [serial online]. April 2012;363(1-2):11-19. Available from: MEDLINE Complete, Ipswich, MA.
3. Fito M, Guxens M, Corella D, et al. Effect of a traditional Mediterranean diet on lipoprotein oxidation. Arch Intern Med. 2007;167:1195-1203.

Authored by Dr. Lori Hulsing

Historically female fertility has received the spotlight (and blame) around baby-making and male fertility has been largely ignored by doctors and scientists alike. Only recently have researchers investigated how the health of the sperm influences conception, pregnancy outcomes, and the health of the baby. The omission of sperm health in studies and medicine has been a huge blunder considering that 50% of the genetic information is coming from the sperm. Focusing on this would likely prevent many couples from experiencing miscarriage and infertility—especially “unexplained infertility”— because many of these cases are likely caused by DNA damage or other sperm issues that are not measurable on a traditional semen analysis. Spending at least three months prior to conception focused on nutrition, healthy lifestyle choices, and a sperm-safe environment is an absolute must for every father-to-be and sperm donor.
 
Here are some steps for improving the health of sperm based on the latest research. This is not an exhaustive list but I included bullet points from a few of the most relevant fertility categories.
 
Diet & Nutrition

• A healthy anti-inflammatory diet is critical for sperm production. Deficiencies in vitamins, minerals and fatty acids have a detrimental impact on sperm health and deficiencies are very common in the United States. Aim for eating 3+ cups of vegetables and 2 servings of fruit per day. If you aren’t hitting this goal you may need additional nutrient supplementation. If you are on a more restricted diet including vegan, vegetarian, dairy-free, keto, paleo or autoimmune paleo you may need additional nutrient supplementation as well.
• Avoid sugary beverages like soda and sports drinks which decrease sperm motility.
• Avoid trans fats aka partially hydrogenated oil and polyunsaturated fats like soybean, corn, and sunflower oil. They have a negative impact on sperm and embryonic development.

 
Lifestyle

• If you smoke, quit. Smoking decreases male fertility, decreases IVF/ICSI success, and increases risk of complications if a pregnancy does occur. Some people may think smoking marijuana doesn’t count. Or maybe it doesn’t count if you eat it. No matter the delivery method, marijuana is not good for sperm either. Evidence shows it can lower motility and function of sperm. Quitting is hard so invest in a lot of support here. The effects of smoking do seem to be cumulative as well so if quitting isn’t an option cut back as much as possible.
• Exercise, but not too much. Studies show frequent intense exercise has a negative impact on sperm health as well as not moving enough.
• Heat can damage sperm and decrease sperm count so it’s important to avoid hot tubs, lots of biking, cell phones in the pocket, and computers in the lap.

 
Environment

• A focus on environmental factors is critical for improving sperm health and fertility. Eliminate all hormone-disrupting chemicals from your environment. These chemicals are found in plastics, cans lined with BPA, furniture covered in fire retardants, non-stick pans, lead paint and high VOC paint.
• Invest in a quality water filter to filter medications, heavy metals, and microbes from your water source.
• Invest in a quality HEPA air filter for your bedroom to improve the indoor air quality and reduce exposure to pollution.

 
Making lifestyle and dietary changes, taking targeted nutrients, and practicing self-care to boost fertility is not always easy. It can be so helpful to get support. If you are interested in learning more about how to boost fertility with an integrative approach, join me in the fall at my Fertility Class series designed for men and women wanting to conceive. We will cover these topics in a lot more detail with additional fertility optimizing discussions on diet and nutrition, hormone balancing, epigenetics, detoxification, environment factors, and treatment. It is never too soon to start planning!
 
P.S. If you were able to read this article without getting the Footloose soundtrack in your head for a week—nice work! I cannot say the same. “Let’s Hear it for the Boy[s] . . . “
 
Resources
Hum Fertil (Camb). 2018 Jan 31:1-10. doi: 10.1080/14647273.2018.1432078. [Epub ahead of print]
The association between trans fatty acids, infertility and fetal life: a review. Çekici H1, Akdevelioğlu Y2.
Hum Reprod Update. 2017 Jul 1;23(4):371-389. doi: 10.1093/humupd/dmx006.
Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Salas-Huetos A1,2, Bulló M1,2, Salas-Salvadó J1,2.
Hum Reprod. 2014 Jul;29(7):1575-84. Epub 2014 May 8. Sugar-sweetened beverage intake in relation to semen quality and reproductive hormone levels in young men. Chiu YH, Afeiche MC, Gaskins AJ, Williams PL, Mendiola J, Jørgensen N, Swan SH, Chavarro JE.
Arch Gynecol Obstet. 2014 Oct;290(4):777-82. doi: 10.1007/s00404-014-3281-x. Epub 2014 May 20.
The impact of cigarette smoking and alcohol consumption on sperm parameters and sperm DNA fragmentation (SDF) measured by Halosperm(®). Anifandis G1, Bounartzi T, Messini CI, Dafopoulos K, Sotiriou S, Messinis IE.
Eur Urol. 2016 Oct;70(4):635-645. doi: 10.1016/j.eururo.2016.04.010. Epub 2016 Apr 21.Cigarette Smoking and Semen Quality: A New Meta-analysis Examining the Effect of the 2010 World Health Organization Laboratory Methods for the Examination of Human Semen. Sharma R1, Harlev A2, Agarwal A3, Esteves SC4.
Fertil Steril. 1994 Jan;61(1):35-43. Cigarette smoking and sperm density: a meta-analysis. Vine MF1, Margolin BH, Morrison HI, Hulka BS.
J Assist Reprod Genet. 2015 Nov;32(11):1575-88. doi: 10.1007/s10815-015-0553-8. Epub 2015 Aug 16.
Marijuana, phytocannabinoids, the endocannabinoid system, and male fertility. du Plessis SS1,2, Agarwal A3, Syriac A4.
Am J Epidemiol. 2015 Sep 15;182(6):473-81. doi: 10.1093/aje/kwv135. Epub 2015 Aug 16.
Association Between Use of Marijuana and Male Reproductive Hormones and Semen Quality: A Study Among 1,215 Healthy Young Men. Gundersen TD, Jørgensen N, Andersson AM, Bang AK, Nordkap L, Skakkebæk NE, Priskorn L, Juul A, Jensen TK.
Andrologia 50:1 2018 Feb Sperm DNA fragmentation as a result of ultra-endurance exercise training in male athletes.Vaamonde D Follow, Algar-Santacruz C Follow, Abbasi A Follow, García-Manso JM Follow
Arab J Urol. 2018 Feb 13;16(1):10-20. doi: 10.1016/j.aju.2017.12.004. eCollection 2018 Mar.
Lifestyle causes of male infertility. Durairajanayagam D1.
Toxicol Appl Pharmacol. 2015 May 1;284(3):339-44. doi: 10.1016/j.taap.2015.03.001. Epub 2015 Mar 12.
Environmental exposure to lead induces oxidative stress and modulates the function of the antioxidant defense system and the immune system in the semen of males with normal semen profile.
Kasperczyk A1, Dobrakowski M1, Czuba ZP2, Horak S3, Kasperczyk S4.
Nat Rev Urol. 2016 Oct;13(10):584-95. doi: 10.1038/nrurol.2016.157. Epub 2016 Aug 31.Epigenetics in male reproduction: effect of paternal diet on sperm quality and offspring health. Schagdarsurengin U, et al.
Toxicol Sci. 2018 Mar 1;162(1):241-250. doi: 10.1093/toxsci/kfx246. Paternal Exposure to Environmental Chemical Stress Affects Male Offspring's Hepatic Mitochondria. Godschalk R, et al. Toxicol Sci. 2018.
Hum Reprod. 2017 Nov 1;32(11):2159-2169. doi: 10.1093/humrep/dex283. Preconception urinary phthalate concentrations and sperm DNA methylation profiles among men undergoing IVF treatment: a cross-sectional study.
Wu H, et al.
Hum Reprod Update. 2018 May 1;24(3):320-389. doi: 10.1093/humupd/dmy005. The effect of paternal factors on perinatal and paediatric outcomes: a systematic review and meta-analysis. Oldereid NB1, Wennerholm UB2, Pinborg A3, Loft A4, Laivuori H5,6,7,8, Petzold M9, Romundstad LB10,11, Söderström-Anttila V12, Bergh C13.
Environ Pollut. 2018 Apr;235:806-813. doi: 10.1016/j.envpol.2018.01.021. Epub 2018 Feb 21.
Seasonal variation of semen parameters correlates with environmental temperature and air pollution: A big data analysis over 6 years. Santi D1, Magnani E2, Michelangeli M3, Grassi R3, Vecchi B3, Pedroni G4, Roli L5, De Santis MC5, Baraldi E5, Setti M6, Trenti T5, Simoni M2.
Postgrad Med. 2015 Apr; 127(3): 338–341. Published online 2015 Feb 19. doi:  10.1080/00325481.2015.1015928. The Effects of Cigarette Smoking on Male Fertility. Jason R. Kovac, MD, PhD, FRCSC,1 Abhinav Khanna, MD,2 and Larry I. Lipshultz, MD2

Authored by Erica Wallace Moore, Reiki Master

Authored by Dr. Wilder

Magnesium has been a favorite mineral in the Naturopathic community for quite some time now. It has been studied for numerous different reasons ranging from regulating bowel movements, treating insomnia, to lowering your blood pressure – all with powerful, positive results.
 
If you are looking for additional support to your high blood pressure medications, you can look to the research studies on magnesium to find some pretty neat outcomes.
 
Magnesium has been shown to act similar to a calcium channel blocker (aka Verapamil or Amlodipine if you’re checking your medicine cabinet now), as well as a potent smooth muscle relaxant that can allow your arteries to open up wider and allow more blood to flow through. With your arteries open wide, your heart doesn't have to pump as hard to get the blood out to your body! 
 
Some studies have shown magnesium can lower blood pressure as much as 5 points (mmHg) on the top number and 3 points (mmHg) on the bottom number1. Considering that a reduction in blood pressure by 5mmHg can reduce stroke deaths by 14% and heart disease deaths by 9%2, I would say magnesium could be a very safe and effective additive therapy to existing blood pressure lowering medication.
 
When taking a Naturopathic approach to lowering blood pressure, it’s not just substituting a pharmaceutical for a ‘natural’ version of the same pill. You have to treat the whole person, which means tackling the blood pressure from many different angles and ultimately reducing your need for the pharmaceutical.
 
When you’re my patient, here are some questions I’ll ask that give us a great place to start:

1. What dietary changes that can be made to lower your blood pressure?
   Eating a diet that is full of colorful vegetables, quality protein sources, and healthy fats help to decrease inflammation. By decreasing inflammation, you decrease the amount of plaque building up and ultimately reduce the pressure necessary to push past those plaques.
   
   
2. What lifestyle changes can be made to lower blood pressure?
   Did you know that high amounts of stress can cause you to pee out your extra storage of magnesium? By adding in stress reduction methods, and encouraging proper stress response through adrenal support, you can improve blood pressures and magnesium storage. Doing your best to incorporate daily movement is also highly beneficial in blood pressure reduction. This doesn't mean just high intensity exercise; taking a 30-minute walk per day can also provide valuable reduction in pressures!
   
   
3. What other personal health history is contributing to your high blood pressure?
   Conditions such as iron deficiency anemia and testosterone deficiency also contribute to high blood pressure. We will take a thorough look at everything from your gut function to your mental-emotional health to start targeting the individualized reasons your blood pressure is elevated.

 
If you’re on the market for a quality magnesium supplement that will help to increase your magnesium stores, and provide valuable heart benefit try magnesium taurate, malate, glycinate or a chelated form (bisglycinate chelate). These forms are well absorbed by the gut, and are highly absorbable by the tissues to increase your magnesium stores.r  
 
References:
1. Houston M. The Role of Magnesium in Hypertension and Cardiovascular Disease. Journal of Clinical Hypertension 2011; 13(11): 843-847.
2. Whelton PK, He J, Appel LJ, Cutler JA, Havas S, Kotchen TA, Roccella EJ, Stout R, Vallbona C, Winston MC, Karimbakas J. Primary pre- vention of hypertension: clinical and public health advisory from the National High Blood Pressure Education Program. JAMA 2002; 288:1882–1888.

Authored by Bri Dunbar, LAMFT

 
I often hear from my clients that they are struggling with an uncomfortable feeling, something like deep grief or immense anger. They describe experiences of suffering and often express a desire to “make it go away”. Their hope is that therapy will end their experience of the difficult feeling, that there will be easy shifts or magic pills that will allow them to opt out of feeling the feeling.
 
They have tried hiding from the feeling through ignoring it or avoiding it. They have tried running from the feeling through means of escapism or staying overly busy. They have tried fighting the feeling by pushing it out and forcing it away. But it comes back, or stubbornly, never really leaves. This feeling is here to stay and it needs to be felt.
 
In these circumstances, I encourage my clients to move INTO the feeling. To get curious about its nature, to be willing to consider its information and to give it time to do its necessary work.
 
There is a Rumi poem that I love to share with these clients in order to introduce an alternative perspective on uncomfortable and difficult feelings.
 
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
 
So, what does it mean to sit with an uncomfortable feeling? To welcome it in?
 
If you have an established meditation practice or feel drawn to this method, try that. Sit still. Be quiet. Soften the mind. Notice what you carry.
 
But it also doesn’t need to be quite so formal. It would be worth trying a silent walk, a warm bath, or sitting alone in front of a view.
 
Wherever you settle, you could try the instructions below for sitting with the uncomfortable feelings that you carry. Not with an intention to “fix” them, or rid yourself of them, but instead, to learn from them and to allow yourself an opportunity to REALLY feel them.

• Find a space that feels safe and comforting.
• Notice the feeling (grief, frustration, jealousy...) that has proven uncomfortable to carry.
• See if you can find a location in the body where this feeling resides. Take your time. An internal scan from head to toe might help this process.
• Once you have identified a location where you hold this feeling, rest your palms there to draw awareness to this space and your attention to this feeling.
• Now, get curious. Does this feeling have a name? How about a color? Can you feel its texture? Is there any other sensory input you can take in? Is is hot? Is it sharp? Is it damp?
• Set aside judgment of how you want it to be or not be. Just notice it as it is.
• Now lean into it. Can you immerse yourself in it? Can you really free yourself to feel?
• When you’re ready, offer yourself comfort and compassion. Express a gratitude for this feeling and the work it is doing in you.
• Slowly and gently draw your awareness back to your surroundings. Take a few deep breaths. Transition back into your day.
• Circle back to this practice whenever you notice yourself avoiding feeling the feeling.

 
This is what it is to welcome a feeling and to treat it like an honored guest. And in doing so, you honor yourself, your whole self, and your experience of this situation.

Authored by Dr. Wilder

When it comes to searching for the root cause of or factors that contribute to heart disease, it’s imperative that you look outside of the heart.

If you’re one of the 14 million individuals living with Hashimoto’s thyroiditis1, the time is now to start thinking about how to prevent heart disease.

Hashimoto’s thyroiditis is an autoimmune condition where your own body's immune system cells attack your thyroid gland. Over time, the thyroid becomes damaged and its ability to release hormones decreases, giving you symptoms of under-active thyroid (hypothyroid). You receive a diagnosis of Hashimoto’s by measuring specific antibodies (anti-thyroid peroxidase antibody and anti-thyroglobulin antibody) in the blood, and if they come back elevated it's a good indication that you have autoimmunity to your thyroid gland.

Many research studies have shown that hypothyroidism leads to an increase in risk of heart disease5,7, but it’s now being researched how autoimmune thyroid conditions may also be a risk factor for atherosclerosis (build up of plaque on artery walls) and ischemic heart disease (heart not getting enough oxygen).
 
A clinical finding of Hashimoto’s thyroiditis that is not always talked about is the chronic low-grade inflammation that it causes3. The persistent antibodies that are being produced by your immune system orchestrate the recruitment of white blood cells to deal with the antibodies. These white blood cells release chemical messengers that trigger this chronic inflammation4,5.
 
The activation of these inflammatory messengers causes an increase in the amount of oxidative stress that is put on your body, which not only reduces your own body's antioxidant storage, but can lead to damage of your blood vessel lining2. When your blood vessel lining gets damaged, its cholesterol’s job to come in and patch that up causing what is widely known as plaque.
 
You can assess your levels of inflammation and risk of heart disease by having your doctor run a high-sensitivity CRP (hs-CRP) or serum homocysteine lab. An imaging test that can be helpful is a carotid intima media thickness test6. This non-invasive ultrasound could be helpful in determining your heart disease risk in subclinical hypothyroid or Hashimoto’s by seeing how much plaque is built up in your arteries.
 
So what are some things you can you do to reduce your risk of heart disease?

1. Incorporate an anti-inflammatory diet this is high in colorful vegetables, quality protein sources, and good fats. This can help to combat the inflammation that is being caused by the antibodies. It will not only help protect the blood vessel lining, but can protect the thyroid gland from further damage.
2. Balance your immune system.
3. Increase your antioxidant stores by eating dark berries, or supplementing with Hawthorne to quench the free radicals being caused by the antibodies.

 
 
References:

1. Hashimoto's Thyroiditis: Information for Patients page. The American Association of Clinical Endocrinologists (AACE) Web site. Available at: http://www.aace.com/pub/thyroidbrochures/pdfs/Hashimoto.pdf. 2005. Accessed April 27, 2010.
2. Taddei S, et al. Low-Grade Systemic Inflammation Causes Endothelial Dysfunction in Patients with Hashimoto’s Thyroiditis. J of Clin Endocrinology & Metabolism. 2006; 91(12):5076-5082.
3. Libby, Peter. Inflammatory Mechanisms: The Molecular Basis of Inflammation and Disease. Nutrition Reviews. 2007; 65(12):S140-146.
4. Nanda N, Bobby Z, Hamide A. Inflammation and oxidative stress in hypothyroids: additive effects on cardiovascular risk. Indian Journal Of Physiology And Pharmacology [serial online]. October 2011;55(4):351-356.
5. Isgüven P, et al. Effects of Thyroid autoimmunity on Early Atherosclerosis in Euthyroid girls with Hashimoto’s Thryroiditis. J Clin Res Pediatr Endocrinol 2016;8(2):150-156.
6. Lorenz MW, Markus HS, Bots ML, Rosvall M, Sitzer M. Prediction of clinical cardiovascular events with carotid intima-media thickness: a systematic review and meta- analysis. Circulation 2007;115:459-467.
7. http://www.ncbi.nlm.nih.gov/pubmed/15249698

 

Recently I received a bright and lovely bouquet of flowers which included 3 roses. Over the next week, two of the roses fully bloomed gifting their colors, floral scents, and beauty. Then slowly, they wilted and died after brightening my home and life. The third rose significantly outlived the two blooming roses, but it remained tightly closed hiding its inner beauty and gifts. Writing this now I question whether it was ever fully alive.

I took this as a sign. A grateful reminder...

Remaining closed, allowing limiting beliefs and fears to keep one small or hidden serves no one. In what ways am I being closed? In what ways am I playing small? In what ways am I allowing fear to stop me?

A reminder to choose to bloom fully, wide open, sharing my gifts like the two roses that brightened my life. Where am I being called to bloom more fully?

I choose to BLOOM. I choose to live, to love, to create, to shine.

It is fascinating to witness the act of blooming in whatever form it takes. Through my work as a Postural Alignment Specialist and Advanced Exercise Therapist, I often have the honor of witnessing people’s lives transform in different ways. I coach people to eliminate chronic pain through postural alignment, breath, and movement. As postures open up, muscles become more balanced, joints become more aligned and pain begins to dissipate. But it doesn’t stop with the musculoskeletal system or even the physical body. All of the human systems begin to function more efficiently and often people notice a shift mentally, emotionally, energetically / spiritually. Examples include, breathing easier, improved digestion and circulation; feeling more confident and happier, thinking more clearly, greater connection and increased awareness.

If you seek FREEDOM from pain and the fears and limitations that chronic pain creates and the way it effects your day-to-day life, then Postural Alignment is one effective way to promote healing and wellbeing so that you can THRIVE and BLOOM.

Wishing you love and the courage to live your life to the fullest! Go for it. You’ve got this. BLOOM!! 

Q: What made you decide to become a naturopathic doctor?
A: I’ve always wanted to be a doctor (besides the few months I wanted to be an Olympic gold medalist or the few years I wanted to be Elle Woods in Legally Blonde). I realized that my love for puzzles, science, and getting to know and interact with other humans would make me a really great doctor. I did hospital rotations while in undergrad and was not inspired to continue on that career path. Instead of entering that system and attempting to change it, I found a branch of medicine that combined all my love for modern technology and science with the expanded holistic tool box that can target specific biochemistry and make people better. I knew in that moment I was destined to be a Naturopathic Doctor.
 
I chose to go into Cardiology because of my curiosity and fascination with the heart’s physiology (I’m a details person, I couldn't resist!). I chose to stay in the specialty because I found there was a lot of fear-based decision making on the patient’s end to make quick decisions, especially when they are being told there are life-altering consequences on the line. During my internship, I found that if the doctor and the patient were all on the same page about risks, benefits, possibilities of adverse events, set specific guidelines and goals we could all work together to positively benefit their heart health. That's my practice philosophy – to have open lines of communication, collaborate with my patients, and have clear expectations and goals we are working towards. When we all do our part, your heart reaps the rewards.
 
Q: Tell us about a time you really connected with a patient and went above and beyond to meet their needs.
A: I’ll never forget a patient I followed in my internship, Q. He had been seeing my attending physician for quite some time with several heart issues (valve disease, arrhythmias, hypertension and eventually an enlarged heart) and we were working through all the holistic therapies in our tool box to get to the root cause, mitigate risks of adverse events, and ultimately heal his heart. He was getting better, so much better. His blood pressure came down, his arrhythmias were under better control, and his heart was healing.
 
There came a point in his treatment where we had to discuss risks and benefits of getting his valve replaced, and analyze the benefits his valve was getting with our current therapies. We ultimately decided that it would be the best decision to get the valve replaced and we (yes, we!) started interviewing surgeons. We advised him on his surgical options, and picked one we thought would be best for him and sought out to find a surgeon who could do it, and do it well. I followed that patient into the surgical room to observe and then post-surgery put him on a great healing protocol! He recovered quickly and was back to being the best version of Q possible!
 
Q: What is your favorite meal?
A: My favorite meal is chicken jambalaya, extra spicy. My grandma used to make that meal for me all the time as a child and when I came home from college, and it holds a lot of nostalgic memories for me. She spent her last Christmas eve teaching me how to make it the ‘right’ way, the way grandma always made it.
 
Q: How do you spend your free time?
A: I spend as much of my free time outdoors as I can! One of the biggest draws for me to move to Minnesota was the availability of year round outdoor activities! My husband, Sam, and I love to go skiing in the winter, and spend our summers hiking, camping, and hanging out at the lake. There’s just something about being in nature that reenergizes my spirit.

Authored by Vanashree Belgamwar, Ayurveda practitioner

Three main causes:

1) Misuse of intellect (prajnaparadha)

• Prajna means "wisdom" or "intelligence", and apradha means "offence." So the literal meaning of prajnaparadha is "an offence against wisdom."
• That is, doing things without discriminating as to whether it is favorable or harmful for the body or mind. These actions may be verbal, mental or physical.
• The actions generated by prajnaparadha aggravate the tridosa and stimulate the rajas and tamas gunas, allowing diseases to become established.
• Excessive/atiyoga forms of this include talking too much, or excessive thinking, reading, mental work or physical activity.
• A deficiency (hina- yoga) of these actions is not undertaking these activities sufficiently, like not speaking at all or very little, and not working or engaging in any intellectual or physical activity.
• Incorrect (mithya yoga) forms include gossip, lying, inciting violence and irrelevant, illogical or harsh speech. Actions that are motivated by greed, anger, material attachment, envy, ego, fear, grief or delusion also are mithya-yoga.
• The physical form of this includes the suppression of natural urges or performing unnatural activity such as smoking cigarettes, driving recklessly or participating in dangerous sports.

2) Misuse of senses (Asatmendriyartha samyoga)

• Astmaya means "improper," indriya means "sense organs," artha is "the objects of the senses" and samyoga means "to combine" or "to link."
• Asatmendriyartha samyoga refers to improper contact of the senses with their objects, and results in an over stimulation or deficiency of sensory activity.
• This harms the body- mind, which requires moderation and harmony internally and externally for healthy functioning.
  
  

3) Seasonal variations (parinama or kala)

• The external environment can trigger disease by unbalancing the body through unnatural or extreme variations in temperature, rainfall or wind.
• Excessive or atiyoga of parinama is extraordinary or unexpected climatic conditions, such as excessive heat in summer or cold in winter.
• Deficient/hina-yoga: seasonal conditions include very mild temperature variations are not experienced.
• Incorrect/mithya-yoga parinama occurs when conditions are opposite to the normal season, such as being cold in summer or warm in winter.
• Parinama or kala also refers more generally to the effects of time, and natural physical transformation that occur over time. For example, seasonal influences on the dosas, and the disorders associated with specific phases of life and aging are all in this category.

Authored by Dr. Q

Authored by Dr. Anna

Question: How many times have you played out some version of the cycle below?

This is so real. Right down to the Cheetos.

Many of us play out some version of this cycle most of our adult lives. And let’s face it: this approach has a short shelf life. We get the temporary and hopeful high of “I’m doing something about this!!” followed by the swift slap of disappointment when it turns out maybe it wasn’t realistic to think we could wake up to work out everyday at 5:45 AM when we haven’t A) worked out or B) gotten up before 8am in literally months.

Insert self-berating comments and disparagement here that inches us towards the “F it’s” where we abandon the initiative all together and submit to our Cheeto eating ways before cycling back to “the decision” to get it together...lather, rinse, repeat.

My job is to help people be realistic and successful in their change attempts and yet I find myself over and over again getting caught in the enticing quick fix fantasy of a self finally improved. And through trial, error, and repetition I’ve been able to recognize this delusion more quickly and steer myself towards an approach that actually helps me to make changes that stick. This is where I turn my head manually away from self-improvement that plays itself out in a ideal perfectionism land, toward self-acceptance and self-compassion in the face of the realities, messiness, and resistance encountered by all of us in the process of changing anything.

So what does this mean? It means taking your goal list and cutting it in half. It means being realistic in your expectations of what you can do. It means baby steps that, when made, you applaud with fervor. It means offering self-compassion and validation when you slip. It means holding ourselves in high regard even when we only make it to day 2 of Whole 30 (wow the examples just flow, not mine of course). It means surrendering - not to our bad habits but to our humanness and the fundamental truth that basically I’m good enough. Could I get a little better? Yes. Am I going to be a person who (insert complete opposite personality and traits here)? Likely not.

I use the “good coach” metaphor a lot with my clients. When I think of some of my best coaches I recall that they pushed me hard but within reason of what I was capable of based upon my current skill level at the time. I knew they believed in me and kept an eye on and belief in my full potential. Perhaps most importantly, their support and encouragement wouldn’t waiver when I messed up. We need this inside of us when we try to grow and change and yet many of us have a brutal internal critic that pounces on us the minute we even try, the minute we mess up, the minute we don’t sustain for as long as planned. It makes it super duper hard to take the risk to change when under such intense critical scrutiny.

But I don’t want to get complacent. I want to keep improving myself you say. You can. The fact of the matter is that a foundational bed of self-acceptance creates the conditions in which these changes, hopes and dreams are most likely to come to fruition and take. Furthermore, knowing that we have our own self support no matter what creates a safe emotional environment to risk in the first place.

6 Things You Can Do To Approach Change Differently:

1) Set Yourself Up To Win - Just like asking a 2nd grader to read high school material would be a set up for failure- asking ourselves to perform, complete, achieve, sustain something that is several steps ahead of where we are currently just sets us up for failure. For most of us, change happens one teeny tiny inconsequential step at a time directly in front of where we currently are.

2) Enter Radical Self Acceptance - The thing is. Sometimes it’s really hard to accept where we currently are. We don’t want to look at our budget or our weight or our job or our social life because it’s loaded with regret, or shame, or loss. Radical Acceptance is a concept that I come back to again and again as it does not mean we like something it just asked that we accept it radically (it has to be radical because it’s so challenging to do) so that we can move forward. Try something. Think about something you are really struggling with right now. Bring this to mind and place your open palms on your lap facing the sky. This gesture symbolizes that you are open to the reality of your present situation (you may still hate it so hard) but you can nonetheless be open..and see if your chest doesn’t open a little. If a bit of lightness enters. Now repeat this a million times as you stay with yourself each baby-step of the way.

3) Turn Your Actual Head - Okay maybe not actually. But imagine a forked road ahead of you. One is the typical path of self-improvement the other is self-acceptance. Actively choose to accept yourself while still holding your best interest and goals in mind. Keep re-directing yourself back to that path over and over and over again.

4) Be Realistic About the Change Process - On average people have a messy and repetitive route through the stages of change. It takes time and circling through. It’s not a light switch were we just decide and it happens. It’s a process- and not a linear one. That’s how it is for all of us. Oh, and the amount of time you think you should be able to accomplish or achieve x,y,z--double it--at minimum.

5) Expect Resistance - Resistance to change is natural, expect it, embrace it, work with it. Remember that cornstarchy gak we made in 3rd grade science? How when you applied force it was hard and unmoveable yet when you’d relax your hand it would melt through your fingers? Treat resistance like gak in your own change process. Loosen your grip and let it come and go. The harder you fight and force the more likely it will stay stubbornly unmoved.

6) Connection Helps - Whether you are trying to change a habit or heal a long-standing wound. Don’t go it alone. Gather your supports and accountability buddies to help you through whatever you are facing. This could be a best friend, a therapist, a journal, an on-line forum.

​Vanashree is an Ayurvedic practitioner and recent addition to our team.

Authored by Amy Daws, CMT, ShT

​One of the most common areas of discomfort that I hear from my clients is low back tension, especially in the winter. Between shoveling, trying to stay upright on the ice (or not), wearing heavy boots, and huddling to stay warm your back can get the brunt of it. Many of us have suffered from tension in our low backs ranging from stiffness to debilitating pain at some point in our lives. Low back pain can also be caused by injury, accidents, repetitive stress and/or poor posture. Massage is a great way to ease low back pain, strain, tension and stiffness. Stretching between sessions may help you recover faster and prevent re-injury. These simple 5 stretches address and target a few of the most common muscles groups that can contribute to pain in the low back.*

When should I to stretch??
Listen to your body. If you tend to feel stiffness in your low back in the morning, then try doing these stretches right away when you get up or after a shower. If you work a desk job, then try doing these stretches during a break time or at the end of the day. Make a commitment to stretching for a couple minutes each day.

​Cat/Cow Pose

These foundational yoga poses are a great way to get gentle movement in your spine. Start on all fours and slowly arch your back like a cat (Cat Pose). Next slowly release your spine until it is flat (Cow Pose). You should not feel any pinching in your low back when doing Cow Pose. If you do, back off a bit and focus on pulling your tailbone away from your head to create extension in your spine instead of compression in the low back. Throughout the movement, focus on engaging your abdominal muscles.

​Start in a lunge with your knee on the ground. Make sure that your bent knee is not in front of your toes. Your hands can either be on your bent knee or on the ground. Try to keep your spine as straight as possible. If this is enough of a stretch stay in this position. If you feel like you want more of a stretch, slowly twist towards the side of the bent knee. Place a hand on the bent knee leaving the other hand on the ground to stabilize.

Authored by Marian Kimball Eichinger, LAc

Many women and men suffer from hormonal imbalances which can cause a variety of unpleasant symptoms such as anxiety, depression, insomnia, hair loss, weight gain, hot flashes, low energy, and infertility to name a few. Hormone balance is necessary for a healthy metabolism, menstrual cycles, sleep-wake cycle, growth and stress management. Hormones such as estrogen, progesterone, and testosterone are common culprits in conditions like perimenopause, dysmenorrhea, PMS/PMDD, poor libido and insomnia. Insulin, T3 and T4, cortisol, adrenaline, and follicle stimulating hormone can cause chronic and sometimes debilitating conditions such as diabetes, PCOS and hypothyroid when imbalanced. Remedies for hormonal imbalances range from hormone replacements, birth control pills, synthetics, and steroids to diet and lifestyle changes.

Another option could be acupuncture.  Acupuncture is an ancient, non-drug approach for regulating the body, treating and preventing disease and it can be very effective at treating the symptoms and underlying causes of hormonal imbalance.

Acupuncture is a means to regulate. As an acupuncturist, I turn a trained eye to identify imbalances within any bodily system whether it be digestive, respiratory, vascular, muscular, immune, or hormonal. While sometimes it is helpful to be told that a patient has a specific hormonal imbalance, my primary focus is on symptoms, and through the paradigm of Traditional Chinese Medicine (TCM) I translate those symptoms into imbalances of Qi and Blood, or Yin and Yang. Symptoms can also inform which organ system (Kidney, Heart, Lung, Spleen or Liver) the imbalance derives from.
I begin each treatment with a detailed discussion of symptoms (onset, location, duration, severity, time of day or night, what makes it better or worse, and triggers) which helps determine the root of the imbalance. For example, depression, insomnia, and palpitations can point to the Heart system; fatigue and weight gain can point to Spleen; night sweating, hair loss and infertility can point to Kidney; irritability and anger point to Liver; and sweating during the day and frequent colds or allergies can point to Lung. After this differential diagnosis, I am armed to identify specific acupuncture points and protocols for each patient and the treatment begins.

Acupuncture and herbal therapies help by regulating, balancing, nourishing the affected organ systems. However, acupuncture is not a quick fix medicine. Depending on how long the condition has lasted it may need several weeks or months of regular treatments to improve. Dietary and lifestyle changes may also be necessary. Your job as a patient is to be honest, patient, and mindful of your symptoms and how they are changing and reacting to the treatments. My job is to listen and observe, reflect, connect and treat accordingly. Overall, acupuncture can help you feel more grounded, calm, balanced, rested, and restored.

If you know or suspect that you have a hormonal imbalance, make an appointment and see how acupuncture can help.

Authored by Tara McCoy, CHC

​Health coach and book nerd, Tara McCoy, is a voracious reader. Her mission is to find the most insightful and life-changing wellness and personal optimization tips and deliver them to you in digestible, actionable bites. She reads broadly from psychology, medicine to spirituality - hunting down the  best nuggets of wisdom so you don’t have to. Each month, she’ll review a book and dish out the top insights gleaned.

Authored by Bri Dunbar, LAMFT 

I hear a lot of talk about the self-care practice of setting boundaries. I also hear a lot of misunderstandings about how to skillfully set boundaries in ways that effectively serve a purpose and are respected by those around us.
 
Unfortunately, as a society, we seem to have misappropriated the idea of boundary setting as a means for keeping difficult people at arms length or as a method of avoiding the work of repairing a complicated relationship. This process lacks intentionality and discernment. Sometimes “boundary setting” can even be applied reactively and vengefully to punish someone who has enacted a perceived injustice upon us.
 
So, how can the narrative of boundary setting be shifted? How can we think of boundaries differently in order to use them effectively? How can we apply and communicate our boundaries in a way that grows from true self-care practices?
 
For me, the critical shift is the idea that the setting of a boundary has more to do with protecting something INSIDE the boundary lines and is less focused on what we aim to keep outside. Let’s apply an analogy.
 
Picture a beautiful backyard oasis. The greenery is lush. The noise level is low. The sunshine is warm. You have tended to this space with great care and are proud of what you have created. This represents your wellbeing, your healthy inner life, the bounty of your good self-care practices.
 
Now, picture the space outside of your backyard. A dirty alley filled with trash. Loud and obnoxious neighbors. An overgrown and weed filled eye sore. This represents whatever (or whomever) in your life feels life a threat to your wellbeing.
 
Imagine there is a tall cedar fence that separates your beautiful and well-tended space from the ones that surround you. The fence is solid and strong, but pleasant to look at. It smells good and enriches the space you’ve created. This represents your boundary. The fence exists whether you view it from inside your yard or outside. And serves the same simple purpose; to delineate between the two environments. But, with a focus on what you value and what you want to protect, as opposed to what you want to keep out, you shift the tone of boundary setting. Step INSIDE your yard and view the fence from that perspective to understand how it serves you best. Yes, the fence does block your space from the unpleasant environment beyond the fence, but that’s not its primary purpose. Its primary purpose is to allow you to better enjoy what you have built and grown INSIDE your own yard.
 
This visualization gives you a chance to filter your boundaries through the lens of healthy habits and relationship dynamics. It comes from a place of true self-care and self-love. This removes reactive responses from the process of boundary setting, and extracts any unhealthy intention to act punitively in putting up a boundary in your life. That new warmth radiates when expressing these boundaries to others in your life and the line drawn may be better understood, better received, and better respected.  
 
This is, in my opinion, the healthiest application of boundaries. To protect something that you value, something that you have worked hard to nurture. Not, solely, to keep something toxic out
 
What boundaries have you set recently, does anything change when you apply this analogy? Is there new awareness about why this boundary would be beneficial? Is there new language to communicate that to any relevant parties?
 
Also, just a reminder, fences have gates! Part of the practice of setting a boundary may also be to leave a bit of intentional flexibility and permeability to let others in as you see fit when circumstances change.
 
Happy boundary setting! :)

Authored by Jesse Haas, LN

​Americans tend to gain 1-2 pounds a year throughout their adult lives. For the majority of us, those pounds get packed on between Thanksgiving and New Year...and we don't lose it with our resolutions. A couple pounds here and there really isn't going to have a significant effect your health, but 10 pounds every decade adds up by the time you're 60. This means that keeping your wellness focus through the holiday hustle and bustle is not only a worthy effort, but can help you prevent heart disease, diabetes, arthritis and other chronic health conditions associated with high body mass. Your future-self will thank you! 

What is it about the holidays that can completely dismantle healthy habits?! For me, it's the limitless sweets, bottomless wine, and the packed social calendar that disrupts my exercise, meditation and sleep schedule. Putting your finger on what derails you is the first step in preventing the fall down the slippery slope.

Here are some strategies I'll be using this year to holiday-proof my wellness goals. I may not be in control of what food is offered to me, but I sure am in control of what I put on my plate. 

1. Eat at regular intervals to maintain your blood sugar, reduce your experience of stress and curb your cravings. Don't skip a meal to save your appetite for a feast. This is a recipe for emergency hunger and poor impulse control. Instead, have a meal every 3 hours or so. If you're traveling, pack healthy snacks that are high in protein and fat, such as nuts or protein bars (with 5 or fewer ingredients and at least 10 grams of protein). These simple foods can be life savers!
2. If you're creating a meal in a buffet setting, wait to serve yourself until all the food is displayed so you're not tempted to return to the table over and over to taste everything that strikes your fancy. 
3. Fill at least half your plate with colorful veggies and leafy greens. Will you be a guest at a party? Offer to bring a big green salad or veg-heavy dish to share. Even if you don't have much time or space to cook, you can help health-ify the options. Veggies platters with guacamole and/or hummus will do the trick in a pinch!
4. Eat the "best for you" food offerings first to crowd out the foods you still want to taste but that aren't as healthful. Start by polishing off those veggies you filled your plate with! 
5. Eat slowly and mindfully. Take a deep breath before diving in and put your fork down between bites so you can enjoy the flavors and textures that are in your mouth.
6. Keep an arm's length distance from you and finger food to help prevent mindless eating. A handful here and a handful there will add up by the end of the holiday marathon!
7. No food is on the "naughty" list. Choose the dessert that looks the best to you and consider sharing it with your table-mate.
8. Above all: do NOT berate yourself for forgetting or ignoring strategies 1-7. Trying is succeeding.