PMS…

“Premenstrual syndrome” (PMS) is the cyclic recurrence of a group of symptoms that peak 7 to 10 days before menstruation and disappear a few hours after the onset of the menstrual flow. It is occurrent with an imbalance of estrogen and progesterone levels.

This condition is characterized by multiple and diverse symptoms including, but not limited to: breast tenderness, transient weight gain, bloating, constipation, insomnia, acne, headache, pelvic pain, irritability, depression, mood swings, poor concentration, confusion, social withdrawal, impulsiveness and appetite changes. In all there are about 150 symptoms that fall into the PMS category. While many women experience mild symptoms of short duration, other women have more severe symptoms that last for many days and temporarily disturb their every day life.

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It is so very common when I am chatting with a new patients, to hear them say “yeah..” to the following questions; bloating? cramping? moodiness? cravings?, etc. We are taught that women just have to deal with menstruation as an unpleasant time of the month (for both women and men), when in actuality, menstruation shouldn’t be that bad…. Thats right, I said it!

“One study found that acupuncture quelled symptoms in 78 percent of women.”

In Chinese Medicine, there are a few pathologies and organs that might be the culprit to your PMS symptoms. Today, I am going to discuss the most common – the Liver. The Liver (not your physical organ) is in charge of free flow of energy in the body, it is also very important in holding Blood, hence the link to menstruation. The Liver is also connected quite closely to stress and agitation. So when the Liver fails to move the Qi properly throughout the body during menstruation, this is where the moodiness comes from.

Acupuncture not only improves the circulation of Qi, it also elevates endorphins in the body which leads to a better mood and decreased pain. Acupuncture can help alleviate bloating and regulates bowels as well.

Exercise is important to alleviate PMS symptoms, as is diet. Regulating emotions and Energetic-Person_1.jpgstress on a regular basis can also help decrease PMS symptoms.

So instead of covering up the symptoms with Birth Control or medication, come in for an acupuncture treatment to see a decrease in PMS symptoms.

It is important to remember that there are about six different pathologies in Chinese Medicine that lead to PMS, so not every treatment will be the same between people. And that it may take a few cycles to notice a difference, but don’t give up hope ladies. You can have a cycle that has a decrease in moodiness, cravings and bloating!

 

Resources: yinyanghouse.com, http://www.shen-nong.com/eng/exam/specialties_womenpms_treatment_acupunture.html, foundations of TCM.

The Wisdom of Your Tongue

When you have an acupuncture treatment – no matter what part of the world – it is quite common for the practitioner to ask to see your tongue. It also is quite common for the patient to feel silly, surprised, or confused when you ask to see their tongue. That is until I explain why the tongue is so important to me.

The tongue is a micro system of the body, and contrary to popular belief,  all tongues are not the same.  The colour, size, coat, and moistness level all vary dependant on the person.  Even if there are a few physical symptoms that seem contradictory and make a diagnosis more difficult, a tongue is extremely reliable.

toungue

Lets start with Body Color:

This is the colour of the physical tongue, not the coat it may have.

  • Pale: Deficiency of Yang or Blood.
  • Red: Heat.
  • Deep-Red: Severe Heat.
  • Purple: Blood Stagnation.
  • Blue: Cold leading to Blood Stagnation.

Tongue Size:

I will go over only the common ones, because there are a lot!

  • Thin: Blood Deficiency, Chronic.
  • Swollen: Dampness or Phlegm.
  • Long: Heat.

  • Short:Cold, Extreme Yin Deficiency.
  • Cracked: A crack can indicate a few things, but the easiest to understand is if the crack is in the middle of your tongue can indicate stomach issues.
  • Toothmarks: These are along the sides of your teeth and look like your tongue has moulded your tongue. This indicates the very common Spleen Qi Deficiency.
  • Quivering: Also Spleen Qi Deficiency.

Tongue Coat:

A great example of this is that thick tongue coat you have that you try to brush off but never really goes away… well thats because it represents what is happening in your body.

  • Yellow: Heat.
  • White: Cold.

Sometimes the coat is only on specific parts of your tongue too.

Tongue Moisture:

  • Too Wet: Dampness, Yang Deficiency.
  • Too Dry: Heat or Yin Deficiency.
  • Slippery/Sticky: Phlegm/Dampness.

Organs on the Tongue:

  • tongue_diagnosisCentre: Spleen/Stomach
  • Sides: Liver/ GallBladder
  • Root/Back: Kidney, Bladder, Intestines
  • Tip: Heart
  • Between tip and centre: Lung

 

I know that is a lot to take in, so here is an example.

If two people come in experiencing pain, I will look to see what the tongue looks like. If one is purple that represents a Blood Stagnation and will require a different treatment than patient #2 with the pale tongue. The second patients’ tongue would  indicate a Blood Deficiency. Even though both patients come in with the same complaint, it would be a different treatment because of how the tongue looks.

 

A Tale of Work-Life Balance

This is not a typical post for me, it’s not about Acupuncture or Chinese Medicine modalities. It’s not about eating properly or exercising. It’s something that I have been working through myself the last few months – work-life balance.

The first building block for imbalance started about three years ago, I was in my third year of the Acupuncture program – now since I was at school thIMG_0849.JPGe imbalance wasn’t undesirable yet. However, once I graduated, moved back to Stettler and started studying for my national exams…that’s when it really hit the fan.I kept saying “just until I’m registered”. I was studying 9-12 hour days, four days a week and working the other three. My social outings consisted of getting people to quiz me. At this point in time, this behaviour was a necessity in order to successfully pass all my exams. But after eight months of constant studying and work, it was becoming normal for me. So, once I became registered I began working seven days a week – with the odd day off of course. And what did I say then? “Just until I build up my clientele”. I did this for another year.

I have always been very aware of what I eat and how active I am, but in the whirlpool of building a career I lost sight of my physical goals. I started to eat not the best foods for my body which would translate into physical pain. Night shades (bell peppers, potatoes, etc.) create inflammation in the body, which for having arthritis is a really good way to develop unnecessary pain.

As my back began to hurt more, from unnecessary stress and improper diet, my work outs diminished. I felt I had ‘no time’ to relax or meditate. One day I was on my way to work in Wetaskiwin and had taken two Advil (I hadn’t had any NSAIDs since I was 18)  for the drive, I felt almost ashamed that I had taken medication after how successful the holistic approach had been in the past. I asked myself, who am I?

I love eating healthy, exercising, acupuncture, outdoors and spending quality time with the ones I love. If it wasn’t for my love of acupuncture, I would not have been doing anything I truly enjoyed in life anymore. It was at that point that I realized that I wasn’t my priority.  My physical, emotional, and spiritual well being had been put on the back burner for much too long.

IMG_6047.jpgSo, right then I decided to decrease my working days to five days a week, make time for more than work in my life. We booked our 18 day trip to Thailand/Philippines the next week.

As some of you may know, I am in love with travelling. My perspective on so many things in life was developed while travelling. After being in my happy place for 18 days, it was a nice reset button. Don’t get me wrong – it is still a work in progress. I have to be very conscious about all my decisions. I began going to physio, chiro, and acupuncture on a regular basis. I used to say “My health needs to get back to how it was in Edmonton”. But in life you can’t move backwards, you can only continue on, slowly, one step at a time. It may not be easy, but it is always worth it. People usually need that breaking point in order to re-evaluate their lives, all breaking points are different for each person and for each phase you are at in your life. Mine right now is taking medication to do something that I have complete control over. But what if we didn’t have to reach our breaking point to change…?

So today, take a minute to evaluate each part of your life and see if you are truly happy with how much you spend on each; spiritual, mental, emotional, physical, relationships, etc. Be conscious of your choices, evaluate your happy scale on a regular basis, not just when you are saying ‘Hello!’ to your breaking point.

This was my experience, and I will leave you with a quote from my favourite book (The Four Agreements). “Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick.  Under any circumstance, simply do your best, and you will avoid self-judgement, self-abuse, and regret.”

Do your best, and love yourself. The rest will come…

nelson

Why a scarf is a necessity in Spring!

As you have probably already noticed, most people hunch their shoulders when it is windy. qi_1818213bThis is not the only reason is is extremely important to protect your neck in the wind… Yes, hunching your shoulders and tucking your chin in the wind is a natural response, but it is also an awesome way to develop neck and shoulder pain. By wearing a scarf it instantly eliminates that unnecessary neck and shoulder tension, that I’m sure we all – myself included- have experienced multiple times in our lives.

Now, the second reason I preach “protect your neck from the wind” is based on Chinese Medicine theory. It all starts with the acupuncture points on your neck and base of skull. There are two major meridians that follow down the base of your skull and continue down your upper back – the Urinary Bladder (UB) and the Gall Bladder (GB). Its important to keep in mind these aren’t the physical bladder and gall bladder. 

There are two points I am going to specifically talk about. GB 20 and GB 21.
GB 20 is at the base of the skull. It is indicated to release wind. As is GB 21 which is on the trapezius muscle. First I will explain what exactly “wind” can do in Chinese Medicine, then we will get back to  GB 20 and GB 21.

So, in Chinese Medicine, there are six climate factors that can cause the body to become sick. They include; wind, cold, heat, dampness, fire, and dryness. It has been said that wind is the first/easiest to penetrate the body’s immune system and is the vehicle to carry in other pathogens in.  Western Medicine sees infectious d3752431a9b3e75c362a8b5bba2420eddiseases as being caused by bacteria and viruses. Whereas Chinese Medicine sees them as being caused by exterior climate factors, with the body’s Defensive Qi – like the immune system- also taken into consideration.

Now, each climate factor is connected with a season. And guess what?! Wind is connected with Spring. So not only is your neck usually a target for wind, this time of year it is even more susceptible. 

Back to the Acupuncture Points…. now that you know a bit more about  the pathogen wind, it will make a bit more sense why you need to protect these specific acupuncture points. GB 20 and 21 help eliminate wind very effectively, however, this also means that wind is their greatest weakness. These two points, specifically, are a wonderful way for wind to penetrate your Defensive Qi, resulting in a cold.

So as much as we all want to get out there and enjoy the beautiful – slightly warmer-weather. It is important to protect your neck from that wind, so scarf up!

 

Cupping Therapy

I absolutely love cupping – for so many different reasons! I will tell you why I love it so much in a bit, but first… what exactly is cupping?

What is it?

Cupping is a modality that is associated with acupuncture and traditional Chinese

Cupping

Retain Cupping

medicine. The first documented treatment with cupping dates back to 300AD. It includes using a glass, bamboo, or metal jar – I use glass- and creating suction with it to then be placed on the skin. The suction is created by lighting an alcohol swab, putting fire into the cup, and then removing the fire and quickly placing the cup on the skin – therefor effectively suctioning to your skin. But don’t worry, the flame is never near the skin or the patient nor is it lit throughout the duration of the cupping session. It is common to get marks from the cups – this is good! Coloring can vary from a bit darker than skin color to dark purple depending on the pathology. The discoloration is temporary and can last from minutes to several days.

What are the different types of cupping?

There are a number of different techniques when it comes to cupping but the ones I use most common in clinic are retain, slide, and bleed cupping.

Retain cupping is when the cup is placed on the skin in a specific area and is left

IMG_5293

Bleed Cupping for low back pain.

for a certain amount of time. Usually between 10-15 minutes. Whereas slide cupping is gently moving the cups across the skin. Bleed cupping is using a lancet to make a small incision in a specific area and placing the cup over the incision. This can be extremely beneficial for certain pathologies – I have found with sacroiliac joint pain it is very useful.

Why cup?

There are so many wonderful reasons to use cupping. A few include:

  1. Muscle Tension: The suction in the cups causes the skin and superficial muscle layr to be lightly pulled up into the cup. Cupping is wonderful in that it is much like the inverse of massage – rather than applying pressure to muscles, it uses gentle pressure to pull them upward.
  2. Common Cold: Similar to Gua Sha, cupping can be effective to help overcome a common cold. By placing cups over specific acupuncture points on the back it will help remove the cold from the body.
  3. Respiratory Conditions: Similar to treatment for the common cold, the cups would be placed over specific acupuncture points. It can help control a patients asthma and
    IMG_3725

    Fire Cupping.

    other respiratory issues.

 

Cupping therapy is not for pregnant women and patients who bleed easily and/or cannot stop bleeding. In addition, cups should not be applied to areas of the body with skin ulcers, edema, infection or large blood vessels. Everyone else, enjoy!

At Goodsense, in Stettler, you can now book a 30minute session for just cupping! A great alternative to acupuncture for muscle tension if needles concern you or if you are looking for a shorter treatment session.

Exciting News!

After careful consideration and great excitement, I have decided to pursue my acupuncture career full time at Goodsense Healthcare & Happiness Boutique in Stettler. I feel so grateful for the wonderful opportunity and patients I have experienced at Refresh Wellness Centre.

The transition will take place April 1st, 2016. All the practitioners at Refresh are up to date on patient files.

 

cropped-taylorestuckey6-e1436280391894.pngNew Hours of Operation in Stettler:

            Sunday: 11am -4pm

            Monday: 12pm-7pm

            Tuesday: 2pm-9pm

            Wednesday: 6:30am-2pm

            Thursday: 9:30am-12pm, 2pm-8pm

 

4804 50 St, Stettler, AB

1-403-742-4852

http://goodsensehealthhappinessboutique.schedulista.com

Do you want to heal?

 

As we enter into the new year, it tends to be a time for setting resolutions and reflecting on the past. With this in mind, it might be a good time to reflect on any pain or dis-ease you may have experienced this year.

Current research shows that 90-95% of all diseases are caused by stress. Just take a minute with that number… 90-95%! That is crazy. Why are we allowing stress to cause chaos in our lives?remember

You are in complete control of your life, and that includes stress. By decreasing your stress you are significantly helping your mind and body of any dis-ease you may experience. A combination of life-depleting habits, negative thoughts, and destructive emotions are so unbelievably powerful – when you allow them to be. When all these negative entities are put into a big mixing pot (I imagine an evil person stirring an oddly large black pot in a dungy basement, but that’s besides the point!) the outcome can be catastrophic. A variety of physical pain, depression, emotional distress, poor sleep, stress, etc. will eventually erupt.

That is if you let it. Are you ready to let go of the things that have potentially got you to this point?

Freeing yourself from unwanted emotions and thoughts release an extreme amount of energy which can be put towards accomplishing your goals and dreams! That sounds better than some crazy lady in a basement mixing together all the negativity, doesn’t it?

I know that at points you may feel hopeless or so beat that there is no way you could ever over come what is going on in your life. But that’s not true, you have got this and you don’t need that negativity to identify you. The situations or stressors are not who you are – unless you allow them to and I think we have all had enough of that.

depression_anxiety_healing_wellbeingcomauSometimes with Acupuncture you may experience a healing crisis, it might get worse before it gets better. Or potentially start to cry on the table. That is awesome for me as a practitioner to be able to help you move that energy and transition your way of thinking in a safe space.

What manifests as a physical ailment is often deeply rooted at the emotional or spiritual level.

Make this year your year. Take control of your stress and your dis-ease in life. You aren’t a diagnosis or a negative situation in your life. You are just another being in complete control of your life, take it where you want to go.

Im going to end this one with a little story… about my experience of a physical ailment identifying me. When I was diagnosed with Ankylosing Spondylitis, I became that kid with Ankylosing Spondylitis. But as I started with acupuncture and regulating my diet and exercise I began to loose that identity because it wasn’t obvious any more. Now I say I was diagnosed with Ankylosing Spondylitis – NOT that I have it. I have stopped telling my mind that I have it, because our minds are so powerful.

When I tore my ACL and could no longer have a basketball career, I did not know what to do. I was an athlete and had always been one. I didn’t know who I was or what I could be without BEING an athlete. It took me a while, but I now know that just one small part of me is an athlete – it isn’t who I am.

 

So here is to 2016 being a year to take your life back from stress, pain, sadness, anger, poor sleep….. anything really.

a good life

Gua Sha, what is it?

For those of you who have came in for a treatment with me, you have likely experienced gua sha already. For the rest of you, time to learn something new!

Gua sha –pronounced ‘Gwa-shaw” – is an ancient modality that is part of Traditional Chinese Medicine (TCM). It produces transitory therapeutic pethiciae, which is a fancy way of saying little red dots caused by breaking the capillaries in the area. I will explain further down in greater detail why this is so beneficial.

What to expect?

IMG_3758

Gua sha for sore traps.

First, the practitioner will lubricate the specific area – I tend to use a coconut oil mixture. Then, you will experience a rubbing or scraping sensation with a specific gua sha tool repeatedly over the effected area. Be sure to keep an open mind and let your practitioner know if the pressure is too much. It feels better than it sounds! Here are a few different reasons to love gua sha….

 

PAIN:

Blood flow is deceased anytime we experience a spasm or injury. Therefor, both uric and lactic acid can get trapped underneath the skin or within a tight muscle. This is because of the lack of drainage caused by the decreased blood flow. We use Gua sha specifically to move Qi and Blood in these types of situations. Studies have found that gua sha increases surface blood circulation by 400% for 7.5 minutes following a treatment. In that same study, two days after the treatment including gua sha, the patient had decreased pain. I have found gua sha to be very effective for neck and upper back pain, it allows me to be able to get into the muscles and fascia in such a small area.

 

AUTOIMMUNE:

Gua sha also benefits the immune system and has an anti-inflammatory effect. Gua sha can reduce inflammatory symptoms of chronic illness. And Guasha can actually help treat symptoms of hepatitis – this is because of the anti-inflammatory quality that gua sha has. Other Autoimmune diseases gua sha is effective on are; Asthma, Crohns disease, Colitis, Lupus, Rheumatoid arthritis, Sarcoidosis etc.

 

ACUTE INFECTIOUS ILLNESSES IE “The Cold”:

Well gua sha can actually reduce your fever and alter the course of an acute infectious illness. Gau sha translates directly from Chinese as, “to scrape away fever.” Traditional Chinese Medicine believes that illnesses such as colds get trapped on the exterior of our bodies, this is where they meet our immune system. This is why we suffer effects on the exterior of our bodies. For example, when we get colds, we feel them as aches in our necks, headaches, and runny noses. By using  gua sha, along with Acupuncture, it will actually expel your cold and help you along a quicker recovery. Gua sha is my go to when I catch a cold!

So, now that you know a little more about what the amazing GUA SHA can do. From a common cold to muscle pains to a chronic disease, gua sha can help!

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Three different types of gua sha tools (sand stone, ceramic, metal)

Refrerences

The Foundations of Chinese Medicine: A comprehensive Text – Giovanni Maciocia

http://www.pacificcollege.edu/news/press-releases/2015/05/05/science-gua-sha

http://www.medigogy.com/archives/science-gua-sha-anti-inflammation-and-immune-protection

“When the Liver is harmonious, there is never stress or tension” – Dealing with Liver Qi Stagnation

When you hear Liver Qi ‘chee’ Stagnation, what do you think? Probably the first few thoughts that come to mind are “well I have no idea at all”, “that’s not a thing”, and/or “um… what’s wrong with my liver?”

Well, in Chinese Medicine your Liver has a very specific action on the Qi –or energy- of your body. When I speak about the Liver, Spleen, Heart, etc., it isn’t your physical heart or liver- the anatomy of those organs is probably fine- it is the Chinese Medicine aspect of the energy of the meridian and TCM organ. Each meridian is associated with an organ, hence its name.

Now that you know I’m not talking about your physical liver, we can talk about what exactly Liver Qi Stagnation is!

Your Liver is a huge player in TCM, it controls the smooth flow of Qi in your body, stores blood, controls sinews, opens into the eyes, and is affected by anger. Today, we are going to only focus on the smooth flow of Qi. The smooth flow of Liver-Qi is essential to all physiological processes throughout the whole body, in every organ and part of the body. So…. When Liver Qi becomes stagnant, there is a lot of disharmony that may occur.

Common symptoms of Liver Qi Stagnation include; PMS, distended breast before period, irritability, depression, moodiness, feeling ‘wound up’, sighing, abdominal distention, irregular periods, and potentially feeling like there is a lump in your throat.

Like the majority of our society, I am or have experienced most of those symptoms at a variety of different times. Due to our hectic lifestyles, it is quite common for people to have an underlying Liver Qi stagnation. When the Liver Qi is not moving as it should, it will slowly start to effect the Spleen, Heart, and so on. That is when the bloating, poor digestion, poor sleep, head aches can come into play.

There are a few things you can do to help yourself and your Liver. By releasing endorphins and regulating Qi, acupuncture is huge in regulating the smooth flow of Liver Qi. Reducing stressors in your life will also help- take up walking in nature, meditation, and exercise. Really, whatever it might be to help you release that stress and irritability will be huge. And of course your diet will greatly affect your Liver Qi.

Eating in moderation, not eating late meals or being stressed during or after the meal. Eating pungent such as lemon and onions as well as raw foods are ‘anti-stagnant’ and will help the Liver-Qi flow smoothly. I drink lemon water every morning, it is a wonderful way to start the day and help regulate Liver Qi. Bitter foods will also help resolve Liver-Qi stagnation.

Some suggested foods are; onions, small amounts of citrus, garlic, asparagus, sp-qiturmeric, chestnuts, beets, cabbage, celery, carrots, and dill. And now some foods to decrease or restrict include; cheese, eggs, deep fried foods, beer, spicy meals, pizza, nuts, refined sugars, and raw vegetable juices.

If any of these symptoms sound like you, I would highly suggest incorporating a few of these dietary and lifestyle adaptations along with acupuncture. I know it helped me!

References:

Healing with Whole Foods – Paul Pitchford

Foundations of Chinese Medicine – Giovanni Maciocia

Fall Equinox Cleanse

With the equinox approaching, it is a great time to do a cleanse! An autumn fast eliminates the residue from excess sweet and cooling foods we tend to enjoy in the summer, and helps our body prepare for the storage season of winter. I personally don’t think you should just do any cleanse just any time of the year. I also don’t think that a cleanse should be a scary thing or make you not want to leave your house. Depending on if we are going into summer or winter will determine the type of cleanse I choose.

steamingIn the autumn I promote a steamed vegetable cleanse, this cleanse is particularity beneficial to the colon due to the increase in fiber. The reason I like steamed vegetables at this time of year is because it is getting colder out and our body is trying to prepare for winter – a juice cleanse or complete fast would not be as beneficial at this time in the year as it would be in the transition from cold to warm weather.

Why cleanse?

  1. Well, because a lot of the food we eat today is not actually that good for us (sadly not surprising..). A lot of our everyday typical foods are made in factories, gmo, have pesticides… it goes on. We need to give our body a chance to eliminate the toxins a few times a year for ultimate health.
  2. Virtually every religious and healing tradition recommends fasting for therapeutic or spiritual advantages.
  3. To overcome emotional attachment to food – ah yes… this one I think we all know about. When you’re tired/ angry/ sad do you reach for a particular food? This is not a healthy attachment, a cleanse will help reset your body in a way.
  4. Between seasons, we eat and live differently in Canada where we have a very extreme difference between summer and winter. I like doing a spring cleaning and fall flush to help my body prepare.

Any Cautions?

  1. I would recommend avoiding a cleanse in the middle of winter on a very cold day – or any cold weather actually. If you really want to, do a 1-2 day cleanse, an extended fast could be harmful.Six-Top-Cleansing-Foods
  2. Do not cleanse during pregnancy or lactation. You need to nourish your body at that time with a health building diet.
  3. It is not advised to cleanse during a serious physical or mental degeneration – unless advised by your doctor.
  4. It is important to remember that a cleanse is to remove the toxins from your body. Not every cleanse is appropriate for every person. Just like in Acupuncture, we treat each person differently and so does food. It can depend on your emotional state, your blood type and your constitution what cleanse will and will not be beneficial.

I tend to do a juice cleanse around the spring equinox or summer solstice and a steamed vegetable cleanse around the fall equinox. I do this because a liquid cleanse is more cleansing and alkaline forming whereas a steamed vegetable cleanse is building and acid forming. I also enjoy using the equinox and solstice as my cleanse time because it is a time full of movement and self cleansing.

TWO CLEANSE OPTIONS:

Steamed Vegetable Cleanse

  • If you have been over eating – especially sweets, nuts, beans, grains, dairy or eggs. (See why this cleanse is awesome for after summer!)
  • Take at most three different vegetables at a time.
  • Lightly steam vegetables.
  • Drink water or herbal tea according to thirst.
  • 3-5 days.

Whole Grain Fast

  • If you want to improve metal focus.
  • 3 days.
  • Rice, Millet.
  • Water or grain beverage between meals.
  • Can eat sourdough bread (naturally leavened bread of unrefined grains).
  • Can add black peppercorn, fennel, cumin, and/or ginger.
  • A mug bean and rice fast is commonly used by yogis and referred to as ‘the food of the gods’.

There will be more cleanses when spring comes, I promise! Join me and give one of these cleanses a shot and see how you feel.

nelson

“A healthy outside starts from the inside” – Robert Urich