How many of you out there are currently taking anti-depressants, but wish you weren't? Raise your hands - don't worry, we are all in the same boat!
It is becoming more clear to me that as a society we walk around with cheery faces that mask our feelings of fear, dread, anxiety or hopelessness. We are happy, confident and optimistic as well, but we don't hide those feelings and when they aren't there, we try to project them.
Of course we need to get through each day, care for our children, spouses, our homes and our selves. But where does truly taking care of caring our own selves come into play?
Thursday, November 12, 2009
Saturday, September 19, 2009
Walking the Portland Marathon!
Ok...
Maybe I am crazy, but I'm doing it again!
Yes, this will be the 3rd time that I get up early and walk the Portland Marathon!
The first time, I walked with 2 dedicated friends, last time, I walked on my own
(I don't recommend this option!) and this time I am walking with my dear OCOM classmate, Christa.
Walking is an amazing form of movement. I am not sure that I could list all of the good points - there are far too many, but here are a few:
It's free!
It gets you outside, in touch with the sun, the wind, the seasons.
You get time to yourself, to breathe deeply and let go of your tension - in this way it is a kind of meditation.
Walking 20 minutes a day increases the amount of Vitamin D that your body can make.
20 minutes of walking a day reduces insulin resistance!
According to the Mayo Clinic, movement helps to decrease anxiety and depression.
"Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness."
Walking the marathon is not for everyone, but I love that it gives me a goal to work towards, and motivates me to get off my butt and 'just do it'. There are men and women walking those 26 miles who inspire me greatly: the 90 year old women who walks it every year, rain or shine, the people who are missing feet, or legs ( and I am complaining about what, exactly??)
In my clinical practice, I advise all of my patients to get some kind of movement each day, and while 26 miles may make you turn green at the thought, why not call a friend and ask them to go for a walk with you? Or gather your husband, wife or kids, and take a 20 minute walk after dinner. You'll be glad you did.
Maybe I am crazy, but I'm doing it again!
Yes, this will be the 3rd time that I get up early and walk the Portland Marathon!
The first time, I walked with 2 dedicated friends, last time, I walked on my own
(I don't recommend this option!) and this time I am walking with my dear OCOM classmate, Christa.
Walking is an amazing form of movement. I am not sure that I could list all of the good points - there are far too many, but here are a few:
It's free!
It gets you outside, in touch with the sun, the wind, the seasons.
You get time to yourself, to breathe deeply and let go of your tension - in this way it is a kind of meditation.
Walking 20 minutes a day increases the amount of Vitamin D that your body can make.
20 minutes of walking a day reduces insulin resistance!
According to the Mayo Clinic, movement helps to decrease anxiety and depression.
"Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness."
Walking the marathon is not for everyone, but I love that it gives me a goal to work towards, and motivates me to get off my butt and 'just do it'. There are men and women walking those 26 miles who inspire me greatly: the 90 year old women who walks it every year, rain or shine, the people who are missing feet, or legs ( and I am complaining about what, exactly??)
In my clinical practice, I advise all of my patients to get some kind of movement each day, and while 26 miles may make you turn green at the thought, why not call a friend and ask them to go for a walk with you? Or gather your husband, wife or kids, and take a 20 minute walk after dinner. You'll be glad you did.
Dr. Clark is now at Portland Natural Childbirth & Family Clinic!
Life continues to be a wonderful and bountiful journey, to be sure!
Beginning on September 1st, 2009, I see patients at Portland's 'Natural Childbirth and Family Clinic'! this clinic is long-established and is home to some of Portland's most well respected Naturopathic Physicians and Midwives, acupuncturist/chiropractors and Doctors of Osteopathy!
You can visit the website here http://www.naturalchildbirthclinic.com/
My website can be visited here http://drcaraclark.com/
Dr. Chotocruz has been very successful in guiding women through perimenopause and menopause, helping women to reclaim their vibrancy and well-being
I have the honor of taking over the care of Yasmin Chotocruz' practice and clientele. Using exercise, clinical nutrition, weight loss, adrenal support and bio-identical hormone replacement therapy, Dr. Chotocruz has very successfully guided women through perimenopause and menopause, helping them reclaim their vibrancy and health.
This is such an important part of my practice; I'm thrilled to provide the same care to all the women who walk through my door.
I look forward to meeting you!
Beginning on September 1st, 2009, I see patients at Portland's 'Natural Childbirth and Family Clinic'! this clinic is long-established and is home to some of Portland's most well respected Naturopathic Physicians and Midwives, acupuncturist/chiropractors and Doctors of Osteopathy!
You can visit the website here http://www.naturalchildbirthclinic.com/
My website can be visited here http://drcaraclark.com/
Dr. Chotocruz has been very successful in guiding women through perimenopause and menopause, helping women to reclaim their vibrancy and well-being
I have the honor of taking over the care of Yasmin Chotocruz' practice and clientele. Using exercise, clinical nutrition, weight loss, adrenal support and bio-identical hormone replacement therapy, Dr. Chotocruz has very successfully guided women through perimenopause and menopause, helping them reclaim their vibrancy and health.
This is such an important part of my practice; I'm thrilled to provide the same care to all the women who walk through my door.
I look forward to meeting you!
Wednesday, February 25, 2009
Delicious, nutritious heart healthy Salmon BokChoy Noodles
Salmon, Mung Bean noodle, Bok Choy deliciousness!
We all hear over and over about how we need to eat healthy fish, for the Omega-3 Fatty Acids, right? Well, here's a great way to make a meal that is easy, and will make your stomach very happy!
This recipe is heart healthy, anti-inflammatory and tastes great (and I created it!).
What you will need to gather:
1 lb Wild salmon
1 onion
½ lemon
1 Tbsp Turmeric
1 package cellophane (mung bean) noodles
1 bunch Bok-Choy
3 stalks celery
5 cloves garlic
Sesame oil
Olive oil
______________________________________
Salmon
Preheat oven to 400 degrees
Slice salmon into 4 serving sizes
Line a baking dish with tin foil.
Place about ½ the sliced onion in the dish and place the salmon on top of the onions, skin side down.
Layer the remaining ½ onion on top.
Melt aproximately½ cup butter a heavy bottomed dish at low heat with the juice of ½ lemon, garlic salt and 1 Tbsp Turmeric.
Drizzle this over the salmon.
Close the foil over the salmon, and bake for about 30 minutes, until salmon is flaky.
Bok-Choy
Wash and slice one bunch bok-choy into ¼ inch slices. I use all parts.
Mix ¼ cup olive oil with a generous splash of sesame oil, and 5-6 cloves of garlic, finely chopped or minced.
Heat this oil, and stir fry the bok-choy until tender but still crunchy.
Mung bean noodles
Full packet of Mung-bean sprouts (4 little bunches)
Heat several (I have no idea how many!) cups of water to boil. Take off of heat and place noodles in to soak, about 10-15 minutes.
Mixology
Flake the salmon into small chunks, and put over the noodles, including the cooked onions and whatever liquid comes from the cooked salmon.
Then, add the cooked bok-choy and the finely chopped celery.
Take kitchen scissors and generously cut the noodles into smaller and smaller bits, and mix all ingredients together. If not, the noodles make it hard to mix the ingredients together.
YUM. Totally anti-inflammatory. Gluten, dairy and soy free. And I made it up!
To read more about Omega -3 FAtty acids, you can read this article that was sent to me by my colleague, Dr. Drew Scott. (His clinic can be checked out here: http://www.goldenleafclinic.com/ )
We all hear over and over about how we need to eat healthy fish, for the Omega-3 Fatty Acids, right? Well, here's a great way to make a meal that is easy, and will make your stomach very happy!
This recipe is heart healthy, anti-inflammatory and tastes great (and I created it!).
What you will need to gather:
1 lb Wild salmon
1 onion
½ lemon
1 Tbsp Turmeric
1 package cellophane (mung bean) noodles
1 bunch Bok-Choy
3 stalks celery
5 cloves garlic
Sesame oil
Olive oil
______________________________________
Salmon
Preheat oven to 400 degrees
Slice salmon into 4 serving sizes
Line a baking dish with tin foil.
Place about ½ the sliced onion in the dish and place the salmon on top of the onions, skin side down.
Layer the remaining ½ onion on top.
Melt aproximately½ cup butter a heavy bottomed dish at low heat with the juice of ½ lemon, garlic salt and 1 Tbsp Turmeric.
Drizzle this over the salmon.
Close the foil over the salmon, and bake for about 30 minutes, until salmon is flaky.
Bok-Choy
Wash and slice one bunch bok-choy into ¼ inch slices. I use all parts.
Mix ¼ cup olive oil with a generous splash of sesame oil, and 5-6 cloves of garlic, finely chopped or minced.
Heat this oil, and stir fry the bok-choy until tender but still crunchy.
Mung bean noodles
Full packet of Mung-bean sprouts (4 little bunches)
Heat several (I have no idea how many!) cups of water to boil. Take off of heat and place noodles in to soak, about 10-15 minutes.
Mixology
Flake the salmon into small chunks, and put over the noodles, including the cooked onions and whatever liquid comes from the cooked salmon.
Then, add the cooked bok-choy and the finely chopped celery.
Take kitchen scissors and generously cut the noodles into smaller and smaller bits, and mix all ingredients together. If not, the noodles make it hard to mix the ingredients together.
YUM. Totally anti-inflammatory. Gluten, dairy and soy free. And I made it up!
To read more about Omega -3 FAtty acids, you can read this article that was sent to me by my colleague, Dr. Drew Scott. (His clinic can be checked out here: http://www.goldenleafclinic.com/ )
Columbia research shows novel benefits of fatty acids in arteries
NEW YORK (Feb. 5, 2009) – New research from Columbia University Medical Center continues to shed light on the benefits of making fish a staple of any diet.http://www.eurekalert.org/pub_releases/2009-02/cumc-crs020509.php
Thursday, January 1, 2009
Better than Prozac. Let Chinese Medicine Help You have a Better New Year.
Healing the Emotions
An excerpt from Kenneth S. Cohen
The Way of Qi Gong, the Art and Science of Chinese Energy Healing
| Element | Metal | Water | Wood | Fire | Earth |
| Organ | Lungs | Kidney | Liver | Heart | Spleen |
| Harmful Emotions | Anxiety, Sorrow, Grief | Fear | Anger | Excess joy | Shock |
| Effect on Qi | Constrict | Drop | Rise | Scatter | Knot |
| Positive Emotions | Yi Integrity | Zhi Wisdom | Ren Kindness | Li Order | Xin Trust |
Sit in Qi Gong posture (sitting comfortably, upright, with the tip of the tongue resting lightly behind upper front teeth ) for a few minutes, with the eyes lightly closed. Make sure you are relaxed and breathing naturally.
Bring your mind to the lungs. Use your inner senses to feel the lungs in your body. As you inhale, draw integrity and dignity into the lungs. As you exhale, let the breath carry away all worries, anxiety and grief. Repeat this several times. Inhale integrity, exhale anxiety and grief…
Now bring your focus to the kidneys. Let the inhalation fill the kidneys with wisdom, with the confidence of inner knowing. Exhale all fears. Repeat several times.
Next, locate the liver with your awareness. As you inhale, draw in kindness, filling the liver completely. As you exhale, release and let go of anger. Repeat several times.
Bring your awareness to your heart. Inhale, filling it up – all the chambers, valves, muscles, with peace, calm and serenity. Exhaling, release overexcitement, zealousness, excesses of any kind. Inhale peace again. Continue.
Now find your spleen. This is located behind your stomach, on the left side of your body. As you inhale, fill your spleen with trust and acceptance. As you exhale, let go of pensiveness and rumination. Let go of excess empathy so that you can be secure and rooted in yourself. Again, inhale trust. Repeat.
Then bring your mind to the center of your being, to the stillness and silence of quiet abdominal breathing. Let all images and thoughts disappear. Stay with this feeling of pure being for as long as you wish.
Solara Natural Health, LLC.
Subscribe to:
Posts (Atom)