Spring is in the air!  Actually while I'm writing this, it's down right hot outside. In February! This is not usually a good sign. Spring is supposed to be a time of renewal and growth, and in Traditional Chinese Medicine (TCM), we believe the flow of qi is closely connected to the changing seasons. So when there are late freezes or early heat waves, it disrupts the normal flow of qi and affects our health and well-being. Let's explore how the flow of qi in spring is affected by early and late freezes.

In TCM, the flow of qi is believed to rise and expand in the spring, as the weather becomes warmer and the days grow longer. This expansion of qi helps to promote growth and renewal, which can be reflected not only in ourselves, but in the environment around us. The budding of trees, the explosion of growth around, showing us that expansion of qi as we begin the outward growth associated with spring. When there is then either a late freeze, or if the temperatures just drop back to normal, this stunts the outward expansion of qi. This creates confusion in the body, and in nature. Look around at the trees right now. Half of them are budding new leaves, the other half are still shedding theirs. Climate disruptions create chaos and confusion. You can most certainly feel this in your body. Below I am going to go into the different symptoms you may have during each extreme. We are having a heat wave right now, but northerners are having very late freezes too. 

Interesting side note, in the Lunar Calendar the beginning of the year is with the first new moon - and this corresponds to the beginning of spring. In western traditions we always think of spring as being the Vernal Equinox around March 21st. But that is closer to the middle of spring, especially the further south you go. So for us in warmer climates this makes a lot more sense. But I digress, back to climate change and how that impacts our bodies...

When there is an early heat wave, it can cause the qi to expand too quickly, before the body is ready. This can lead to symptoms such as irritability, insomnia, dryness, and thirst. 

When there are late freezes in the spring, it can also disrupt the normal flow of qi, causing it to contract or become stagnant rather than expanding and rising. This can lead to a buildup of cold and dampness in the body, which can cause symptoms such as muscle stiffness, joint pain, digestive issues, and mood changes.

To help restore balance to the body during an early warm spell or late cold spell in spring, here are a few things you can do:

• Acupuncture, which helps regulate the flow of qi and calm the body's nervous system. Your practitioner will change the approach based on your constitution, as well as the seasonal changes by focusing on either heat of cold.
• Herbal formulas and supplements:
  • When dealing with early heat your practitioner should focus on nourishing Yin and supporting the body's cooling energy. 
  • When dealing with late cold spells your practitioner should focus on warming the body and dispelling cold and damp.
• Lifestyle modifications: 
  • During an early heat wave you can drink plenty of water, avoid overexertion in hot weather, and consume cooling foods such as cucumber, watermelon, and mint.
  • During a late cold spell you can  practice gentle exercise like qigong, eat warming and nourishing foods, and avoid exposure to cold and damp conditions.

Seasonal changes are the most vulnerable times of the year for our health. It is important to note that TCM is a holistic approach to health and wellness, and practitioners consider each person's unique constitution and symptoms when making treatment recommendations. If you are experiencing symptoms related to a late freeze, you should consult with a licensed acupuncturist who can create an individualized treatment plan for your specific needs.

Climate change is going to continue to have a dramatic impact on our planet and our bodies. If you'd like to learn more I recommend the following book:

The book does a great job of introducing the concept of yin and yang in Chinese medicine and how it can be applied to climate change. It then delves into how the five elements of Chinese medicine - wood, fire, earth, metal, and water - relate to different aspects of climate change and how they can be used to bring balance to ourselves and the environment.

The author discusses the psychological impacts of climate change and how they can manifest in feelings of despair, anxiety, and disconnection. He suggests that Chinese medicine practices such as meditation, acupuncture, and herbal medicine can help individuals cope with these emotions and reconnect with themselves and the natural world.

The book also explores how Chinese medicine can provide insights into the cultural and societal aspects of climate change. It discusses the concept of qi or life force energy and how it can be seen as a reflection of the interconnectedness of all things, including the environment and society. He argues very compellingly that by understanding and working with this concept, we can create more sustainable and harmonious societies.

I think this is a very provocative book that is becoming more and more relevant everyday. Check it out and let me know what you think. And remember,

Stay Healthy, Friends!

Changes, be they seasonal or otherwise, tend to cause upheaval. Think about it: when you move, things are more likely to go haywire. Think about the last time you moved your house. Did you lose a box? Was there a delay? Invariably the answer is Yes! Then think about the last time you injured yourself. Were you moving your body? Most likely! 

When we stay static, when we don't move, there's less chance of something going wrong - and it's literally because nothing is happening. It reminds me of the parable of the seed from eastern philosophy. The seed can remain safe for decades, even centuries. Only once it has sprouted it risks  serious harm or even destruction. But life, living, is worth the risk! So as we move into the fall (finally!), let's incorporate some healthy and preventive practices over the next few weeks:

1. Get A Scarf - Cover Those Wind Points
2. Drink Warm Fluids - Ditch The Ice
3. Qigong - Lung Health
4. Food Is Medicine- Warming Spices & Ingredients for Fall
5. Acupuncture - You Already Know

Fall corresponds to Dryness, the Metal Element, and the Lungs. Okay, it for sure corresponds to a bunch more stuff, but let's just start with these. You already know that when fall comes and the weather starts to cool down, your skin, eyes, and throat are prone to dryness. You're making sure you got lip balm before you leave the house, or you got that dry tickle in your throat making everyone think you got covid. Fall. Is. Dry.
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That also means that our lungs are very prone to the dryness, and this is the time of year we need to watch out for respiratory illnesses in particular. In Eastern Medicine, the lungs are directly tied to the immune system. So we want to make sure it's doing well, not overreacting, not under-responding, but Goldilocks-ing its way through the whole winter! 

Let's do a deeper dive:

1.  Get A Scarf! For lots of us in South Texas, it's like - really? And the answer is, Yes Really! Hell I usually tell my patients to keep a scarf with them all year long. because when you go into a 65 degree office from the 115 degree heat, that is a huge shock to our systems! But I digress - we need to talk about fall.  So there's a big concept in Eastern Medicine called Wind Points. These points are usually on the head/neck/shoulder area, and it's where the pathogens like wind and cold can enter the body. It's why we get upper body aches when we get sick, and our throats hurt so much! So cover them up with a scarf, or jacket. And for Heaven's sake, listen to what your mother told you and don't go outside with wet hair in the morning!!

​2.  Drink warm fluids. But for real, ditch the ice! I know, every acupuncturist you've ever had told you to ditch the ice, as well as that wellness expert on Oprah, TikTok, or InstaGram. And yeah, I think every one of us in South Texas rolled our eyes because, have you even been here in the summer?! IT's freaking hot. They're not wrong though...that ice is not at all helpful for your gut. It dowses the digestive fire, it makes the body work harder to get nutrients from it - which does increase burned calories, but at the cost of increasing body temperature - making you even hotter! It's a game fraught with traps for those of us in extreme climates. So, while I turn a blind eye to ice in the summer (and maybe even have a few cubes myself), come fall we gotta ditch that ice. Drink your water room temperature, and start drinking that fresh brewed warm coffee and tea again. I know, iced coffee is my security blanket too. But I believe in you and your power to make healthier choices, if only for a season!

3. Qigong - Lung Health.
Ohmigosh! You know how much I love Qigong! I could go on and on, and on some more, but I'll spare you. Suffice it to say, I think qigong is the best thing we have  for preventive health. So here is a 7 minute video with some of the best movements for the lungs. Enjoy!

I also recommend this movement during the fall months, but also anytime you are feeling like you are coming down with something respiratory related. Just do it until you feel a slight sheen of sweat forming on the skin, then rest. Do that twice a day, and you should get over your cold twice as fast.

4. Food is Medicine! In Eastern Herbal Medicine, we use lots of spices and foods. The idea is that the foods we consume can actually be healing and medicinal, in and of themselves. That means things like ginger, butternut squash, garlic, sweet potatoes, walnuts, turnips, and onions are especially good, but especially in soup! So make yourself a nice butternut squash soup with ginger and garlic, topped with walnuts and turnips. I mean YUM! Seriously though, in general focus on foods that are easy to digest and warming. We gotta start getting you ready for that winter hibernation! 

5. Finally, and you all knew this was coming - Acupuncture! Seasonal changes are some of the best times in the year to come in for a preventive treatment. Yes that's right - Preventive Medicine!  We don't talk about this enough, but preventive medicine is going to be the future. In fact it already is - that's why there's so much content on social media dedicated to working out, eating healthy, and processing emotions. These are very much preventive medicine practices. Acupuncture works within the framework of Eastern Medicine to help the body perform at its best. So get on that patient portal and come in, let's talk about your poop, your sleep, your energy, your diet, and let's get you feeling your best. 

Stay Healthy, Friends!
~The Red Raven

One of the most prevalent systems in Chinese Medicine is called Five Element Theory. It's the theory that there are five elements, and a season for each. Wait, well then aren't we short a season? Let me introduce you to...

Lol, no it's not really Leeloo. And it's not actually a mystical being that can save the world. BUT, it is a really interesting time of year, and if you make the right choices during it, you will definitely be healthier and happier into fall. Here's a quick chart with the seasons, and their corresponding elements:

• Fall- Metal
• Winter - Water
• Spring - Wood
• Summer - Fire
• Late Summer - Earth

So when exactly is Late Summer? It's usually from mid August, and goes until the Autumnal Equinox, which is on September 22nd this year (2022). It's hot. It's muggy. And it seems like it will never end! But like everything, it will end and we will move into a different season, or phase, very soon. It's a short season for sure, but a pretty important one. Times of transition - liminal spaces if you will - are points when things become more unstable.

​When you go from sitting to standing, there's a greater chance of falling. When electrons move to different atoms, the exchange can be disastrous. OR you can get a new element, you increase your strength through training. It doesn't have to be a bad thing, because we cannot grow without change. The transformational power of the shortest season should not be ignored, it should be harnessed!

Okay great, but what exactly does this mean to me? Well, it means you can reframe how you think about this last part of summer. The easiest way to do that is through the concept above, and to focus on the season's element - EARTH

Now there are many ways to think about the earth element. The first is that the earth is at the center of the elements and everything builds off of it - this is known as the cosmological sequence. Another way is through the generating sequence, where the earth element is generated by the fire element. The Five Phases is a third idea that everything is constantly moving through five different phases, each represented by one of the elements above. This concept is overlaid on life cycles, harvest and growing cycles, and even the emotional cycles of dealing with trauma. This can get very complicated very quickly and will be left to another post, but suffice it to say we will talk about the earth element in multifaceted ways.

So let's deep dive into the earth element. What does it relate to and why? The earth element is associated with the organs the stomach and spleen. This makes a lot of sense when you think about grouping those into the concept of digestion, and then thinking about digestion as the basis of our existence. Without sustenance we do not thrive. So the quality of of our gut microbiome, which is often indicated by the quality of stool, is a great way of thinking about and measuring the health of our earth element. That's why your acupuncturist always wants to know about your stool, it tells us a *lot* about your health. It's a little too much to get into right now, but for a deeper understanding you can read this amazing book that puts it in much better detail than I can:  

But coming back to earth and digestion, the time of day associated with this element in the organ clock system is 7-9 am for the spleen, and 9-11 am for the stomach. This is why you should eat breakfast between 7-9 am, and one of the main reasons Eastern Medicine practitioners say you should never skip breakfast. We also think you should not have anything cold like cereal for breakfast, or you will douse your digestive fire. Which arguably is another way of saying it leads to gut dysbiosis. We just didn't have that language 2,000 years ago. 

So in practical terms this means during late summer, we really need to focus on our gut health. We need to prepare and repair the microbiome so that we get every bit of the nutrients in our food before we enter winter. Of course, it's not as important as it once was to make sure we have enough food for winter. Globalization has led to greater food security for many of us. However, if we want to live healthier, and in accordance with the seasons and the flow of nature, it's a powerful thought. Plus science data shows that a healthier gut means a healthier and happier life in almost every sense. 

This leads us perfectly into the concept of the emotions associated with earth: worrying and overthinking. Evidence based medicine certainly coincides with this when we talk about the gut being the second brain, and how neurotransmitters are found in large quantities in the gut. To be fair, we're still not exactly sure what this means, but we definitely know there is a connection. Just like the ancient physicians of China knew this. An imbalance, particularly a deficiency in the earth element, can lead to lots of anxiety, worrying, and over thinking. This can lead to paralyzing indecision, leaving us stuck in a bad place. 

We've talked a lot about the gut and our emotional state, but that's only part of the picture. In five element theory there are external pathogens that can throw each element out of whack. For the earth element, and for late summer, it's dampness. It's a little hard to think about since we don't talk about pathogens in this way, but it's a very helpful metaphor once you understand the reasoning. So a great way to think about dampness is in terms of pain. Barometric pressure changes, oncoming storms, these can cause old injuries and joints to flare up. Like when your knee let's you know it's gonna rain tomorrow. It's also just a much more humid during late summer. Here in South Texas we are *feeling* it. Everyone I talk to is feeling a little oppressed by the weight of the air right now.

So with the final blast of summer heat, and the added humidity of late summer, we are left with a common concept in Chinese Medicine - damp heat. The main symptoms of damp heat are gastrointestinal, like we've talked about with the earth element and digestion. But it can also cause joint pain, chronic fatigue

I imagine you are asking yourself why even talk about Late Summer if it's all so terrible? That's because it's not! There's actually of a ton of stuff we can do to nourish the earth element, and our gut! Here's a list of my favorite things to focus on during these weeks before we head into fall:

• Dietary Changes - Food Therapy
• Qigong
• Exercise
• Mindfulness

First and foremost, Food Therapy. Stop eating cold things for breakfast. This immediately makes the spleen and stomach work much harder to digest the food as it has to heat it up to body temperature first. This is like using all your digestive strength in the morning and then not having anything left for lunch and dinner. Look at your bowel movements to make sure they are well formed and easy to pass. Dampness tends to loosen the bowels, and the heat can make it smell *really* badly. It can also create the sensation of a 'hot' movement, like after you eat a lot of spicy food. Focus on warmer and dryer foods for a few weeks. Try heating up your cereal before you eat it. You can even do a porridge or congee and put some nourishing herbs in there. Goji berries (gou qi zi) and dried orange peels (chen pi)  are great additions. Be careful of the grains you choose. Oats are very moist and can generate more dampness in the body. Rice based porridge (or congee) is pretty neutral, but one of the best grains for this time of year is Job's Tears (yi yi ren) and it drains dampness. I love to put it in a warm breakfast porridge. It might be a little different than you're used to, but it will definitely help you feel better. Food is therapy! Looking at the chart below, Earth generates Metal, and metal is the time of the fall. If you support your earth element right now, you will be stronger and healthier into the fall. 

"The mediocre practitioner treats the disease. The superior practitioner prevents it."

I hope this post will help you to prevent disease in your body, but as always this is not a replacement for medical advice. Please seek out a licensed acupuncturist to find out what is best for you. And stay tuned for Part 2 where I will talk about Qigong!

Stay healthy, friends!
~The Red Raven

WHAT IS ACUPUNCTURE?People always have lots of questions about acupuncture and Chinese medicine. Here are a few of the most common ones:

• Does it hurt?    ​​This is by far the most common question any acupuncturist gets, and the answer is - no, not really. You may get some sensations when the needle first goes in, akin to a mosquito bite, or when it's moved but these range for every individual.  Most people feel what they describe as pressure, heaviness or warmth. These are all positive responses and what we call the arrival of qi to the point - or 'de qi'. Some people are extra sensitive to needles, but a skilled practitioner can adjust the approach and make it less intense. Most people report feeling incredibly relaxed during their treatments.
• Is Acupuncture safe?     The short answer is yes, as long as your practitioner is highly trained and licensed. It is recommended to only seek acupuncture from an L.Ac. or Licensed Acupuncturist as they have the most training in this field. Physical Therapists, MDs, Chiropractors and Fitness trainers sometimes take seminars and get certified to perform acupuncture, but this is nowhere near the 4 years of training required for licensure. Make sure you ask if your practitioner is licensed in Acupuncture specifically.
• Are there any side effects?     Minimal, especially compared to similar western interventions like surgery and pharmaceuticals. Sometimes you may have a bruise, muscle aches as though you just worked out, and a feeling of overall serenity and calm :)
• Are the needles cleaned after each treatment?   Each needle comes in its own sterile packet and is disposed of after one use. You will never have a needle that has been used on another person, or even a needle that was previously used on use. They are extremely safe and sterile.
• How should I prepare for my acupuncture treatment?     The best way to prepare is to eat a snack or a light meal before treatment so the you body has sufficient energy to work with. If possible it is best to wear loose clothing so that your arms and legs are accessible for treatment. After treatment we recommend you drink a glass of water to help stabilize your energy.
• What will my first treatment be like?     During the first treatment I will review your complete health history and evaluate the condition you are seeking treatment for, asking you questions about lifestyle. These will not only cover the condition you are being treated, but your overall health to give me a better picture of your overall health. I will feel your pulse, look at your tongue and may palpate specific meridians to look for tender areas. 
• How long does it take?     Initial acupuncture treatments take 60 minutes, and our follow up treatments take 30-45 minutes depending on what the session requires. Your first treatment will have a long intake that asks you many questions about your body, some you may not have even thought about before. Check our availability here - Book Now
• How much does it cost?     Initial treatments cost $100 and follow ups cost $85. To see our full list of services and current prices check here. 
• How do I know the needles are sterile and clean?     In modern acupuncture we use single-use needles that are disposed of after each treatment. The needles come in sterile packs and are not used on anyone else or in any other treatments.
• Where do you put the needles?     Needles are placed at specific acupuncture points on the body. Depending on the specific condition the needles commonly are placed at or below the elbows, and at or below the knees. Other common areas are on the back, abdomen and ears. 
• What should I wear?     Wear loose clothing that allows access to the arms and legs. If you are coming in for sports medicine and performance, I recommend compression shorts for men, and athletic shorts and sports bras for women.
• How many treatments will I need?   This is a tough question to answer because it really depends on the condition being addressed and how long you've been dealing with it. Generally there is marked improvement in 1-3 treatments and resolution in 6-10 treatments. Sometimes people only need 1 treatment, and still others need regular acupuncture to maintain their health. More acute conditions will be treated 2-3 times a week whereas chronic conditions will often be treated weekly after the initial plan. Health and maintenance treatments can range from monthly, to quarterly, or when symptoms reoccur.
• What can acupuncture treat?     Much more than you think! Acupuncture and Chinese Medicine have been around for thousands of years for a reason, it has so many applications. It's especially good for  chronic conditions and conditions hard to treat in Western Medicine (or biomedicine) - migraines, headaches, IBS, intestinal distress, anxiety, fatigue, insomnia, chronic pain, PCOS, PMS, stress, PPMD, PTSD, auto-immune disorders. If you have a disorder or disease that is hard to treat, you know it because your doctor is just as frustrated as you. Biomedicine is extremely necessary in some cases, and in those cases you can bet I'm gonna see an MD - like if I break my arm or my appendix is about to burst and I need surgery. But I will definitely get acupuncture and Chinese herbs to help heal more quickly. 
• ​Are treatments just acupuncture?     No, Chinese Medicine has many tools used to treat patients including moxibustion (moxa), cupping, gua sha, tuina, herbal medicine, and non-insertive techniques.
• What should I do after the treatment?     Strenuous physical activities (including exercise) should be avoided for at least two hours after treatment. A good feeling after acupuncture should not be mistaken for full recovery. Be sure that you have regained your strength and stamina before engaging in any activities that you were unable to perform before your acupuncture treatments. Extra water is always a good idea, but if you received any cupping then its very important to hydrate. Southtown Juice is just downstairs so you can grab an awesome recovery juice on your way out!
  
  

NERVOUS ABOUT ACUPUNCTURE? WATCH "THE TRY GUYS" TRY IT!

SO WHAT IS QI ANYWAY?

One of the central ideas in Chinese Medicine is Qi, pronounced Chi, and in Japanese - Ki. But what the hell is it, and why does it matter? This is probably the second most asked questions I get as an acupuncturist, right after "Does it Hurt?" That being said, so many people have tried to answer it over the years, I hate to rehash it again. So I'm going to quote one of my favorite books here. Between Heaven and Earth: A Guide to Chinese Medicine, authors Harriet Beinfield and Efrem Korngold said of Qi:

“That which animates life is called Qi. The concept of Qi is absolutely at the heart of Chinese Medicine. Life is defined by Qi even though it is impossible to grasp, measure, quantify, see or isolate. Immaterial yet essential, the material world is formed by it. An invisible force known only by its effects, Qi is recognized indirectly by what it fosters, generates and protects.

Matter is Qi taking shape. Mountains forming, forests growing, rivers streaming, and creatures proliferating are all manifestations of Qi. In the human being, all functions of the body and mind are manifestations of Qi: sensing, cogitating, feeling, digesting, stirring, and propagating.… It is the fundamental mystery and miracle.”

This is an amazing book that can explain Chinese Medicine in everyday language, if you want to learn more grab it here:

So there you have it, lol. My mentor liked to say that "Qi is function" - and I think that gets the point across as concisely as possible. Your body's ability to do its job is fueled by qi. Honestly, the concept is so deep I could talk about it for hours, but I won't :) What I will say is that qi is not finite. Through acupuncture, herbs, lifestyle, exercise, and qigong - you can change the amount of qi in your body and increase your health and longevity! Pretty cool, huh?

So you've finally signed up for that Zoom exercise class, but you're nervous, you're shy, you aren't even sure you want to be there, but on your own hasn't worked so here you are...and congrats! That's a huge step and I'm super proud of you! Hopefully I can give you some tips and pointers to make you feel a little more prepared, relaxed, and confident in your online interactions. Let's dig in!

Well. Here we are. September 2020, in the throes of pandemic and zooming more than ever, and let's be honest - Zoom classes, meetings, literally Zoom everything, isn't going away. We read those tutorials at the beginning of all this to try and do our best on these online platforms, but lately I've noticed a lot of confusion and disruption in my Zoom world. I thought I would give my two cents on how to operate in a respectful way, especially from the perspective from an instructor on Zoom. 

There are plenty of reasons not to turn your camera on, and if that's what's gonna get you in the room, then by all means leave that camera off! However, I truly feel your goal should be to get comfortable enough with your online group to turn the camera on. These live online meeting spaces like Zoom are for connecting with each other, but there are still plenty of ways to connect without a live video feed of yourself going out there. If you can't or won't turn on that camera then try some of the following to connect with your teachers and fellow students:

• Turn on your mic and say hello! Introduce yourself and let people know why you are there.
• Type an introduction in the chat and connect through that!

Listen, I get it, I really do. But I am here to give you a different perspective today. As an instructor if I have someone come into class who isn't on camera, doesn't have a microphone on, and doesn't type anything in the chat - it's a little creepy. You may have no intention of creeping, but that unknown black square can become a black hole sucking in my attention and distracting me. I know, I know, you aren't hurting anyone so why am I being so dramatic?! Well, I have no idea who you are. Are you spying on someone in my class? Are you about to make an inappropriate comment or gesture? Probably not, but I *literally* have no idea because I've not gotten an iota of communication from you. Let's say that you aren't and I continue to teach class, but that everyone does the same thing and I'm teaching to a bunch of empty, soulless squares, as my qi drains into them. Lol, okay now I am being dramatic. But in all seriousness, that's exhausting to teachers. And not to be too unfair, but why are you here? Just go watch a Facebook live, or even a YouTube video because that's the level of engagement you want. And yet! Here you are! And I couldn't be more delighted. Honestly! And I totally respect if you can't/don't want to turn your camera on (unless you're my mom and then I don't care if your hair isn't done I just want to see your face <3). I totally respect that you can't/don't want to turn your mic on. But at least say hi in the chat. Let me know you aren't a creep, and I'm more than happy to teach and connect it whatever ways we can!

I am so glad you asked this! Not only have I been teaching on Zoom, Facebook Live, IGTV, and YouTube - I've been taking classes on all those platforms too! And I have really become quite adept at figuring out what I want. Now, what I want is gonna be so different from what you want, but I am gonna outline some questions to ask yourself below to help you figure out what it is you actually want from this whole experience! 

For real though, do not give up! Just because you don't connect to a teacher doesn't mean you can't connect online. They may just not be the right match for you. I say give every class at least 2 tries. If by the third you are dreading it, then move on this class aint for you. Don't judge yourself and say you failed. Just try something new! If ever there was a time to fail and try again - over and over and over and over - this is it!!!

I love helping people figure out what they want. If you're still confused or unsure, reach out to me directly and let me help you find a class for you!

Stay Healthy, Friends!
~The Red Raven

It appears this pandemic isn't going to be ending anytime soon, but we all still need our qigong! I miss teaching in a room with other people. I miss the community we were building centered on health and our own wellbeing. I miss a lot of things. 

Some of you know, and maybe even watched my Facebook Live classes I did for a bit. Others weren't on facebook and waited for my YouTube videos to be posted. But I've been transitioning away from social media, particularly Facebook, for a while now. In my attempt to find a better platform for qigong I ran across Patreon. It offers multiple "tiers" or subscription options which I have made to let people pick what amount they can pay. Using #Patreon as my launching platform I have started using Zoom classes for the actual attendance. I love it because it lets people decide what level of visibility they want to have in the class, and lets us start to see each other and start to build community again!

There are some extremely affordable options so don't hesitate to look and find out how easy it is to become part of our community. I look forward to seeing you in class soon <3

Here's a quick FAQ to help you get started with it! If you run across any problems please feel free to comment and I'll add your question in:

How much is it?
Well depending on what you want, it ranges from $1 to $125 so there's something for everyone

How do I sign up?
Go to www.patreon.com/calmafqigong and pick which tier you'd like to sign up for. You can create and account, or login with google or facebook. Just remember which one you used because you will need it to log in and watch the replays as well as get the zoom links for class.

Will I need to download anything?
Yes, you will need to download Zoom onto your computer.

How can I access the replays?
The replays will be posted to the Patreon feed each day there is a class. You will need to log into your account there to find it. 

In terms of tools you can use to treat your own pain through massage, not all things are created equal. Having worked in this field a long time, I've been lucky enough to find some of the ones that work best. Here's my top favorites:

Classic design, rebranded and sold by a lot of different companies - a wooden back roller is one the best things you can do for you back. One of the original designs - The MA Roller - has a great "how to" guide. And our friend, colleague, and esteemed practitioner Robert Gardner has some incredible tutorials on using it as well. Highly recommend grabbing this baby if you're struggling with any type of back pain. The one linked in the picture above is especially good because the rubber on the ends helps prevent it from sliding around on you.

Ok, with literally dozens of options and many more much cheaper, why this one you ask? Well quite frankly it's got the heft that some of the other ones lack. It doesn't give when you put a fair amount of weight on it, but it's solid structure also means that it tends to last longer and not start to fall apart on ya when you're running it through the ringer so to speak. Plus the grooves offer some good trigger point options if you're into that. 

This thing is incredible! It works wonders, especially when trying to roll around tendons and ligaments in weird areas like the knee. It's also great for the neck, hamstrings, and lower legs. This is the one that works best on the shin if you're struggling with shin splints. Basically if you've ever used a lacrosse ball and loved, this is one on steroids and you'll love it!

Stay healthy, friends!
​~The Red Raven

I didn't ever expect to specialize in foot pain and plantar fasciitis, but in hindsight it's been a long time coming. As a dancer and former martial artist, I was on my feet a lot, and punished them pretty constantly. I ended up with my own plantar fasciitis and this blog post is based on my experience. I was able to get rid of the pain and get back to doing the things I love, so have hope dear reader!  Over the years I've been lucky enough to have more than a few people come in with foot pain, and my personal journey with it has helped me become pretty good at treating it. They sent me more people with foot pain, and through all the experience I was able to figure out some of the best ways to treat foot pain fast! So without further ado, here are my experiences boiled down into my top seven ways to treat foot pain and plantar fasciitis with holistic and Chinese medicine:

• Diagnosis - The first step in treating your foot pain is to find out if it's really plantar fasciitis  or something else like a fracture, sprain, or even Morton's neuroma. Usually this is done through the location of pain. Plantar Fasciitis is often based in the heel, and coincides with tightness and/or pain in the calves and hamstrings. Pain in the ball of the foot is more related to a Morton's neuroma, and pain on the sides of the feet are more related to issues with the tendons and ligaments. X-rays can rule out fractures, and MRIs can, to an extent, confirm plantar fasciitis. Other ways to confirm plantar fasciitis include the following symptoms - worse in the morning, or after resting, and gets a little better throughout the day. In my experience, plantar fasciitis is related to reduced or "stagnated" blood flow to the feet due to tight muscles.  Movement increases the flow and helps reduce the pain. If this sounds like you, then let's keep going!
• Stretching the Calves - So we know it's plantar fasciitis and not something else, good. Then we need to start loosening up the entire chain of muscles on the back of the legs - collectively called "the posterior chain". You might be familiar with this term as many weightlifting exercises are great for strengthening it - deadlifts, good mornings, squats. But our focus is going to be to stretch it out rather than strengthen it. With that in mind let's look at some good stretches specifically for calves:​
  1. Eccentric calf raises - stand on a step and raise your toes up and down - letting the calves dip below the step and feel the stretch along the back of the leg.
  2. Toes on wall - lifting the toes up, placing them against the wall, then keeping the leg straight and brining your chest close to the wall.

• Stretching the Hamstrings - Then next thing you need to do is get further up the posterior chain and the best way to do that is with the plow pose from yoga:

If you are particularly tight and struggle with a pose like this, you can simply try to walk your legs up the wall and bring your tailbone as close to wall as possible while extending the legs straight up. You will definitely feel the stretch in the hamstrings, only go as far as you can while being able to take nice long, deep breathes. It should feel good if you take it slow. Listen to your body, move lightly but intentionally. 

This is my favorite foam roller for stretching out the lower legs:

• OMG  SHOES!  For real though, getting the right shoes can make or break you on this. Well, that's not entirely true. I would say AVOIDING terrible shoes is the best way to prevent plantar fasciitis, but if you're here then it's probably already too late. If not though, another thing to make sure of is the fit of your athletic shoes. If you're a runner it is imperative that you have a good fit or you will end up with not just foot problems, but knee and hip too! Find a running coach, a gait consult, or make sure you go to a store that has a fitting process. My favorite place for this is Fleet Feet, because of the great fitting process that you can read about here. It's pretty comprehensive and impressive imo. Other than that, finding some good quality shoes to soothe your aching feet can be done online. TBH this one is gonna take a little bit of tech savvy for you to figure out without breaking the bank. If you google shoes and plantar fasciitis you are gonna find some crazy results that aren't necessarily backed up by reviews. I ended up with these asics back in the day when my plantar fasciitis was really bad. I found them by searching through amazon reviews. Did you know you can search specific reviews for keywords like "plantar fasciitis"?! Game. Changer! Don't overspend on specific inserts or shoes unless you are fairly certain they work, often times these specialty products are useless. Also, listen to your body. I absolutely cannot  wear chucks anymore as they will bring on massive plantar fasciitis for me. The more I danced, the muscles in my feet got bigger and stronger. Shoes like all Chucks are too small and all that pressure really makes for an uncomfortable day. Figure out what your triggers are with footwear, and avoid them like the plague! 
• Contrast Therapy and Foot Soaks - Contrast what now? Contrast therapy is when you alternate hot and cold therapies in the problem areas - for us its the feet. This is NOT icing. NEVER do just ice for a muscular/tendon injury - and here's why. With Contrast therapy we start and end with heat because this is what opens the blood vessels and increases blood flow, which heals the area as opposed to just numbing it like ice, which also decreases blood flow and extends the healing process. So 3-5 minutes in a hot soak, and 1-2 minutes in a cold soak, alternating for 20-30 minutes. Now, to make this even more effective, you can make the hot soak an herbal foot soak like Hai Tong Pi Tong, or just epsom salts if you have those lying around. They can both increase the effectiveness of the pain relief and the speed of recovery. Find a local acupuncturist to get some herbal foot soaks asap!

• Topical Herbal Liniments -Chinese herbal medicine has some amazing liniments for all sorts of conditions, but my absolute favorite - Zheng Xie Gu Shiu - Evil Bone Water. This incredible ancient topical formula is now being handmade in small batches by an incredible practitioner in Florida. Check out the link above to see how he makes it and learn more about his process. We carry at Red Raven Acupuncture, so come on in anytime and try it out. This joint and muscle relief formula comes from martial arts injuries, focusing on pain relief, circulation & tissue repair. Used for tendonitis, sprains and strains, muscle aches, post-surgical healing, bruises, insect bites, all types of sports injuries, and all types of arthritis.​ At Red Raven Acupuncture in San Antonio we frequently use this liniment in our treatments so you will be able to find out how effective it is when you come in for treatment. 
• Acupuncture & Cupping - Acupuncture, especially using needle techniques like moxibustion and e-stim, can have a dramatic effect on the local tissue and accelerate your recovery. Find an acupuncturist with orthopedic and sports medicine proficiency and background, as well as someone who is adept with needle techniques. Often times, putting in needles and letting them just sit can be effective for underlying constitutional problems. But when treating musculoskeletal issues it can much more effective when your practitioner uses techniques and manipulation of the needles. This is the same idea behind cupping. Your practitioner will probably want to cup your calves, and if you're having plantar fasciitis then they will probably be extremely tight so this may be a little uncomfortable. Don't worry, you're gonna feel so great afterwards that you won't mind a bit.  You may be familiar with it after seeing many of the olympic athletes having had it done. The marks may look intense, but they are not painful so don't worry - you'll look like a badass walking around the gym with your cupping marks!

So there you go, my top 7 ways to treat plantar fasciitis naturally at home and using acupuncture. Have some personal experience with it? Share your own tips for plantar fasciitis relief in the comments below!

Stay healthy, friends!
~The Red Raven

Fall in Central Texas sucks if you have allergies. Yeah, I said it!

The problem is the constant change from 80 degrees to 30 degrees. You don't know if you should wear your winter coat or a tank top. Think about how the plants must feel. Is it time to die and hibernate, or is it time to pollinate?! For Texans this means our whole winter will be a constant battle with pollen and allergies. But you didn't come here for a reason why, let's get down to business. Here's a some things you can do to help with your allergies this year.

• Neti Pot - it's a handy little teapot looking thing you can fill with sterile water to manually flush out your allergies. It's a little disconcerting if you've never done it before, but for those that like it, it's a game changer. A couple words of warning - if you're already extremely congested it can be difficult for the water to flush through the system so use it preventively or at the first sign of problems. Also, do not use tap water. Use sterile water like distilled water, as there are microorganisms in non-sterile water that you don't want in your nose.
• Local Honey - Make sure it's local though - bees made that using the pollen you're struggling with which is the theory behind why it works. put it in some hot tea, your morning coffee, or even just use it as a facial wash topically. Its antibacterial and antiviral properties will help during this flu season too!
• Acupuncture - It works wonders! Allergies are just a histamine response and the immune system going a little nuts. Acupuncture helps calm the system down, not only alleviating symptoms but even preventing them!
• Herbal Remedies - Chinese and Western herbs have both been shown to alleviate symptoms. If you have an acupuncturist already,  go in a month before you typically start sniffling and ask about Yu Ping Feng San or Jade Windscreen. This is a preventive formula designed to get your body rebalanced before anything even goes down! If you can't make it into an acupuncturist, or there isn't one near you, here are some over the counter herbs that work wonders:

Got some other tips? Comment below and let us know what worked for you!

​Stay healthy, friends!
​~The Red Raven