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Herbal Protocol for Cold & Flu Prevention

By Sean Michael Hall, L.Ac.

Herbal Protocol for Cold & Flu PreventionThere are two herbal formulas that have been used for centuries in Traditional Chinese Medicine (TCM) to prevent colds, flus and other viral and bacterial infections.

One formula, Jade Screen (Yu Ping Feng San), is best taken preemptively on a daily basis for a month or two near the beginning of cold & flu season, as well as during times of higher stress.

The other, Lonicera & Forsythia Formula (Yin Qiao San), is taken at the very first signs of cold or flu. If taken early enough, it can often prevent the full expression of the flu or cold.

1. Jade Screen Formula (Yu Ping Feng San)

Overview: This is a very simple formula containing only 3 herbs, astragalus (huang qi), atractylodes (bai zhu) and siler (fang feng). From a TCM perspective it supplements the qi and secures the exterior, which in biomedical terms means it has adaptogenic and immune system strengthening effects. The majority of the formula is comprised of astragalus, with atractylodes and siler supporting and balancing its actions, and it is the astragalus that has been most thoroughly researched for its immune system activating and anti-viral effects.

Form: The formula can be taken in either granule or tablet form. The granule form is less expensive and allows me to modify the formula to meet your specific needs. The down side is that some people have a harder time remembering to take the granule form, as it must be stirred into warm water to drink. The tablets are slightly more convenient, but the formula can’t be modified, and it is more expensive.

Instructions/Dosage: This formula should be taken for a month or two near the beginning of cold & flu season if you get sick occasionally, and throughout the cold & flu season if you get sick regularly. If you’re feeling run down, taking numerous flights, or otherwise at risk, I recommend taking it for an additional week or two around that time. Tablets should be taken twice a day, 5 tablets each dose. Granules should be taken twice a day, and depending on need, either 1 or 2 teaspoons each dose.

2. Lonicera & Forsythia Formula (Yin Qiao San)

Overview: TCM offers dozens of herbal formulas to take in the early stage of a cold or flu, and many others to manage the symptoms if a cold or flu fully takes root. I recommend bypassing that complexity and keeping a modified form of Yin Qiao San on hand. Time is of the essence, and the sooner you take this formula after you experience the first symptoms of cough, sore or scratchy throat, chills or body flush, body aches or congestion, the more likely it will work to fight off the illness. From a TCM perspective, the formula releases the exterior, clears wind-heat and reduces toxicity. From a biomedical perspective, this formula has anti-viral, anti-bacterial and diaphoretic properties.

Form: Though the granules offer a stronger, less expensive dose, I generally recommend taking this in tablet form, so that the first dose can be taken as soon as the first symptoms show. Tablets should be kept in your car, purse, and/or desk drawer at work, to make sure they are easily and quickly accessible. If you happen to see me in that very early stage, let me know and I can prepare an herbal granule formula that will be modified to more specifically address your specific symptoms. Otherwise, the tablet form I recommend is a product by Health Concerns called Cold Away, which is Yin Qiao San with the addition of other anti-viral and bacterial herbs such as da qing ye and ban lan gen.

Instructions/Dosage:

For Cold Away tablets, take 5 tablets four times a day, about every four hours. For granules, take 1 teaspoon four times a day. Take either form for 3 days at the most, or until symptoms have been absent for 24 hours.

To stay healthy this season, contact me now to arrange purchase of Jade Screen to take for 1 or 2 months to strengthen your immune system and prevent colds & flus, and modified Yin Qiao San to take if you feel like you might be getting sick to ward off the illness. This power duo, along with my cold & flu season lifestyle recommendations, will help you stay cold & flu free this season.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Cold & Flu Prevention, Herbal Medicine, Traditional Chinese Medicine Tagged With: Chinese Medicine, cold away, cold preventation, East Bay acupuncture, flu preventation, herbal medicine, Jade Screen Formula, Lonicera & Forsythia Formula, Yin Qiao San, Yu Ping Feng San

The Two Most Important Superfoods for Fertility

By Sean Michael Hall, L.Ac.

Most of you have heard of superfoods by now.

They are foods like kale, berries, turmeric and spirulina. Superfoods are extremely nutrient-dense, or have properties that make them especially protective against disease. Although plant-based superfoods are amazing for overall health, the superfoods most essential to fertility and reproductive health tend to be animal-based. Liver and bone broths are extremely healthy superfoods for parents-to-be, but they aren’t the easiest to prepare.

For that reason, the following two foods top my superfoods for fertility list:

1. ORGANIC, PASTURED EGGS

Eggs are good for you, especially the yolk! Numerous studies show that although regular egg consumption has a slight blood cholesterol raising effect, there is no correlation between egg consumption and heart disease risk. Cholesterol is the precursor to every steroidal hormone in our body. That’s right, estrogen, progesterone and every other hormone important for fertility starts out as a cholesterol molecule. If you have low cholesterol and hormone imbalance, eating eggs regularly is a great place to start. I would rather have my reproductive health patients have total cholesterols slightly higher than 200, than in the lower range of normal.

But cholesterol is only one reason I recommend eggs for fertility. They are also powerhouses of nutrition, and loaded with minerals, most of the natural metabolites of the fat-soluble vitamins A, D and E, beta-carotene, vitamin B12, natural folates, omega-3 fatty acids, a complete protein profile, and much more. Many of these vital reproductive system nutrients are not absorbed well when taken in supplement form, and some of them are not found at all outside of animal sources.

From a traditional Chinese medicine (TCM) perspective eggs are one of the best foods to build the Jing, or reproductive essence, as well as the Blood. Both Jing and Blood are essential to reproductive health, and eating the eggs of chickens, as well as fish roe or caviar, is one of the best ways to replenish both.

Important: Organic
The higher you go up the food chain, the more important organic becomes. Eating conventional fruit or vegetables from time to time, is not a big deal. Especially, if the produce you eat isn’t one of the dirty dozen. But chickens that are fed pesticide and fertilizer-laden grains for during their lives will concentrate the toxins in the eggs that they produce.

Essential: Pastured
If chickens are fed a diet of grains like corn, soy and wheat, which they didn’t evolve to eat, it will make them less healthy, and their eggs considerably less nutrient-dense. Chickens that are free to forage for insects, seeds, grass, and whatever else free-foraging chickens eat, will usually have a yolk that is a darker yellow or even orange color. This is just one indicator of how much more nutrition they carry.

Where to find pastured eggs:
Whole Foods, Berkeley Bowl, Three Stone Hearth, and some Farmer’s Markets carry pastured eggs. All of the pastured egg sources I know raise their chickens without pesticides, fertilizers or hormones; though often, the small farms they come from can’t afford the expense of getting certified organic. A true pastured egg will cost $7 to $10 a dozen. Believe me, its worth the extra cost. Do not confuse the cheaper cage-free eggs with pastured. They are most definitely not the same.

2. ORGANIC, GRASS-FED, FULL-FAT DAIRY (especially Butter, Yogurt, and Cream)

Yes, full-fat dairy is not only good for you, it’s great for you! Full-fat dairy is one of the most nutrient dense foods on the planet, but unfortunately, it’s been given a bad rap. Mainly because it contains a little saturated fat, and some people are not able to digest it well. If you find that you are unable to digest dairy well, then it’s probably not right for you.

There are other great ways to get the nutrition you need, so contact me and I’ll give you some suggestions. If you do digest dairy well, then you are in for a treat. The nutrient profile it contains can help regulate hormone levels and increase spermatogenesis, ovulation and conception rates. And of course, foods made with butter and cream are delicious!

Important: Organic
Who wants bio-accumulated dioxins, phthalates, HCBs and PCBs in their dairy? Certainly not I, nor should you, especially if your plan is to get pregnant and have a healthy child. Each of those toxins disrupts endocrine function, reduces ovarian follicles and spermatogenesis, induces ovarian failure and leads to chromosomal aberrations.

More important: Grass-Fed
Not only are cows that are fed grass healthier than their grain-fed cousins, but they also provide milk that is much higher in omega-3 fatty acids, CLA, beta-carotene, iodine and vitamins A and E. Grain-fed cows, on the other hand, have high amounts of omega-6 fatty acids, which, when out of balance, increase inflammation and have a host of other detrimental effects. Grain-fed cows also have much lower levels of CLA and the fat-soluble vitamins that are so essential to reproductive health. Simply feeding cows the diet they evolved to eat converts dairy from an inflammatory food, to an anti-inflammatory, nutrient-dense superfood.

Essential: Full-Fat
Drinking non-fat dairy is a waste of calories and money. All of the micronutrients mentioned above that are essential to reproductive health are found in the fat of dairy. The non-fat part of dairy has all of the lactose. It is the sugary part that raises blood glucose and insulin levels, both of which are detrimental to ovulation and other reproduction processes.

Drinking milk without the fat is the same as drinking fruit juice instead of eating the whole fruit. We need the fiber, protein and fat that’s in the whole fruit or dairy to buffer and slow the transit time of glucose into the bloodstream. Otherwise your glass of fruit juice or non-fat milk acts very similar to a can of soda.

Where to find grass-fed dairy:
Berkeley Bowl, Whole Foods and Three Stone Hearth carry high quality dairy products. My favorite brands all come in glass, and are St. Benouit, Claravale Farms, and Strauss.

Final Note: Dairy and eggs are not right for everyone. Food intolerances, sensitivities and allergies may not make these foods the best for you. Other reproductive health issues, like endometriosis, may also make dairy and eggs less useful. If you have concerns, please contact me through my East Bay Acupuncture & Natural Medicine website at https://www.ebacupuncture.com, and I’ll be happy to give you some alternative choices.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Fertility, Nutrition Tagged With: Acupuncture East Bay, Chinese Medicine, fertility, nutrition, nutrition for fertility, superfoods, superfoods fertility

Perfect Winter Smoothie

By Sean Michael Hall, L.Ac.

Perfect Winter Smoothie Ingredients:

  • 1 cup blueberries, raspberries, or blackberries(frozen or fresh)
  • 1 – 2 scoops green powder – I recommend Garden of Life’s Perfect Food
  • 1 cup pomegranate, cherry or blueberry Juice(alternate)
  • 1 tsp coconut oil
  • 2 – 4 tbsp pumpkin, chia, sunflower or sesame seeds(alternate)
  • 1 thumbs worth ginger root
  • 1 thumbs worth turmeric root
  • ¼ lime (include peel)
  • ¼ – ½ tsp total clove, nutmeg, cardamom, and/or cinnamon powder
  • As needed: water or chilled green tea
  • If you want to make it into a full breakfast, add:
  • 1 scoop protein powder – I recommend Design for Health’s Paleomeal

Or serve with 2 eggs and/or 2 slices of Ezekial Sprouted Bread. If the smoothie needs more liquid, add water or room-temperature green tea, not more juice. Fresh turmeric root can be found at Berkeley Bowl, Farmer Joe’s, and sometimes at Whole Foods.

Protein, Fat & Low-Glycemic Index Fruits

Be wary of smoothies that have an abundance of fruit and fruit juice, without protein and fat. They are not healthy, as they raise blood sugar levels quickly; often times, just as quickly as a can of soda. The coconut oil and seeds in this recipe perfectly balances the smoothie.

Healthy fat and protein help to satiate, and reduce cravings. They have a calming, grounding effect. They regulate blood-sugar levels. And recent studies show that many of the phytonutrients found in fruits and vegetables are more completely absorbed when eaten with fats.

Choice of fruit is very important also, as berries and cherries are low on the glycemic index (GI), which means they raise blood sugar levels moderately and slowly. Pomegranate juice is a little higher, but it’s got so many other benefits that having it in the balanced way this recipe calls for keeps it healthy.

Eat with the Season in Mind

Eating only fruits and vegetables that are in season locally is a great idea. But honestly, I find that it’s not very practical, and I often deviate from that ideal. Still, there is a lot you can do to make sure that you’re eating with the seasons in mind. Winter is a time for emphasizing warming, grounding, mostly-cooked meals.

The raw ingredients in this smoothie make it the exception for me, but I balance it with the addition of ginger and turmeric root, and lots of spices. If you find that you need something even more warming, add an additional ¼ tsp each of dried ginger powder and cinnamon powder. These are both potent herbs in Chinese Medicine for tonifying the Yang, and building warmth.

You can find Design for Health’s Paleomeal and Garden of Life’s Perfect Food at my clinic, East Bay Acupuncture & Natural Medicine.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Nutrition, Recipes Tagged With: Chinese Medicine, fruit smoothie, ginger root, smoothie recipe, turmeric root, winter smoothie

It’s Time for a Spring Cleanse!

By Sean Michael Hall, L.Ac.

Spring is here. Time for a Spring Cleanse!!!

Spring is the perfect time of year to aid the body, and especially the liver, in cleansing and detoxification. The cleanse I recommend is very simple and consists of eating a stimulant-free, sugar-free, flour-free, whole foods diet for 10 days.

The addition of a liver cleansing drink each morning draws out toxins from the body, and an herbal tea taken throughout the day helps to support the liver and the rest of the body in this process. Happy cleansing!

Foods to Avoid:

  1. Alcohol
  2. Stimulants (coffee, tea, yerba mate, chocolate)
    • If you’re a heavy coffee drinker, drinking 1 or 2 cups of green tea a day the first few days instead is okay
  3. Sweeteners (sugar, corn syrup, agave, honey, maple syrup)
  4. Artificial sweeteners, colors, preservatives, and additives
    • Avoid packaged and refined foods completely.
  5. Dairy, eggs, and processed meats like sausage and salami
    • Processed meats contain nitrates, other additives and higher fat content that makes cleansing difficult.
    • Small amounts of natural, lean meats are encouraged, as the protein helps the liver in its detoxification and elimination of toxins.
    • I recommend avoiding dairy and eggs for the 10-day period, because they are common allergenic foods. Many people have developed sub-clinical food sensitivities to these foods that inhibit the detoxification process.
  6. Wheat and other flour products
    • Many people also have sub-clinical food sensitivities to wheat, gluten and yeast, all of which are found in flour products. Simply eliminating these foods helps many to feel better.

In case it wasn’t clear, avoiding the above foods means no pastries, chocolate, sodas, sweetened drinks, prepared, frozen and canned foods, potato chips, and other similarly processed and refined foods.

Foods to Eat:

Everything else! But best to find organic, fresh, local and in season foods. Your local farmer’s market is a GREAT source for these foods. Here is a partial list:

  1. Water
    • Drink lots of spring or filtered water, adding a touch of lemon or lime will help with detoxification.
  2. Vegetables
    • Eat lots of organic, fresh vegetables
    • Be sure to eat at least 1 large, meal-sized salad a day
    • Fresh vegetable juicing is highly recommended. Try a blend of cucumber, fennel, carrot, parsley and apple, or any others you can think of
  3. Fruit
    • Eat lots of organic, in season, fresh fruit.
    • Eat at least 1 or 2 apples a day, as the pectin in apples has a particularly cleansing effect
    • Sweet potatoes, yams, squash and other starchy vegetables like beets and parsnips
  4. Grains like rice, oats, quinoa, millet, barley
    • Brown rice is better than white during a cleanse, as the increased amount of fiber helps to cleanse the GI tract
  5. Meats like lean cuts of high quality chicken, beef, pork, buffalo, lamb
  6. Fish
    • Especially fish low on the food chain like salmon, mackeral, and sardines.
    • Best to avoid tuna, swordfish, shellfish and shrimp as they can accumulate toxins.
  7. Legumes like black beans, lentils, and mung beans
  8. Fresh, raw seeds and nuts
    • Best to avoid peanuts and roasted, salted and flavored nuts.
  9. Natural condiments and flavoring ingredients like: sea salt, pepper, spices, herbs, olive oil, coconut oil, sesame oil, vinegars, lemon juice, etc.
  10. Fermented foods like: saurkrauts, kombucha, umeboshi plums, etc.

The Morning Liver Cleanse*:

  1. Mix any fresh-squeezed citrus juices together to make 1 cup of liquid. Orange and grapefruit are great, but be sure to mix in some lemon and/or lime. The more sour the final mix is, the more cleansing. This mixture can be diluted with water if needed.
  2. Add 1-2 cloves freshly crushed and chopped garlic, plus 1 tsp. of freshly grated ginger
  3. Add 1 Tbsp. high quality, olive oil
  4. Mix and drink each morning. Follow with 1 or 2 cups of the liver detox tea described below

*taken from Christopher Hobb’s book “Foundations of Health”

Liver Detox Tea (parts by volume)

Ingredients*:

  • Burdock Root – 1 part
  • Dandelion Root – 1 part
  • Yellow Dock Root – 1/2 part
  • Oregon Grape Root – 1/2 part
  • Sarsaparilla Root – 1/2 part
  • Fennel Seed – 1/4 part
  • Fenugreek Seed – 1/4 part
  • Nettle Leaf – 1 part
  • Peppermint or Spearmint – 1 part

Directions:

  1. Simmer 1 part herbs (Burdock through Fenugreek) in 6 parts water, covered, for 20 minutes
  2. Turn off heat, add Nettles and Mint, then let steep for an additional 10 minutes
  3. Strain herbs and refrigerate. I usually make enough for 2-3 days each batch
  4. Drink 3-6 cups, hot or cold, throughout the day

*These herbs can be found locally at Lhasa Kharnak herbs (2482 Telegraph Ave, 510 548-0380) or at most Whole Foods locations.

An Optional, Integrated 3 Day Juice Fast

If you feel ready to do a stronger cleanse, and if you have the space in your life to do so, I recommend integrating this 3 day juice fast into the cleanse. Days 1 to 3 of the cleanse are exactly the same. On Day 4 however, eliminate all meats and starchy foods like potatoes and white rice. On Days 5-7 eliminate all solid foods except for fresh vegetable and fruit juices. On Day 8, break the fast with a salad, then slowly, over the course of the day, add in any other foods from the list above, except for meats and starchy foods. Days 9 and 10 are exactly the same as the cleanse described above. Be sure to continue the liver cleanse drink each morning, and the liver detox tea throughout the day for each of the 10 days.

Juicing yourself is the best method. I particularly enjoy juicing combinations of beet, carrot, celery, cucumber, apple, parsley or any other greens, fennel, purple cabbage and radishes. Very small amounts of ginger or garlic can also be tasty. Choose 3 or 4 from the list, making sure that at least 1 or 2 are sweet, like apple or beet, and add small amounts of these. Get creative!

Additional Recommendations:

  1. I also recommend going off all vitamins, supplements, fish oils and herbs for the 10 days of your cleanse. Your liver works hard to break these things down, so unless your supplements are doctor prescribed I would recommend taking a 10 day break.
  2. Moderate, daily exercise for the 10 days of the cleanse is recommended. Yoga is especially detoxifying and comes highly recommended. Please be mindful though, and listen to your body. If you are feeling shaky or fatigued, honor your body and rest. There may be days when exercise doesn’t feel appropriate and that is okay.
  3. A dry-brush massage, followed by a sauna or steam will greatly aid elimination of toxins through the skin. I recommend doing this a minimum of 3 times throughout the 10 day period. Natural bristle brushes for the skin can be found at most natural food stores. Use small circular motions over the entire body, then rinse and follow with some sort of sweating therapy.
  4. Cleansing, detoxifying and fasting can be a very cathartic experience. Setting aside 15-20 minutes each day for meditation or breathing practice can be very helpful in bringing awareness to this process. As we cleanse our physical bodies, a cleansing also happens emotionally and psychically. Please give yourself plenty of time and space for rest and introspection to honor and support this process.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Detoxification, Herbal Medicine, Nutrition Tagged With: Chinese Medicine, detox tea, detoxification, East Bay acupuncture, juice fast, liver cleanse, liver cleansing, liver detox tea, spring cleanse

Ashwagandha-Goji-Oats…Nighttime Bliss!

By Sean Michael Hall, L.Ac.

Generally speaking, it is true that we don’t want to go to sleep with a full belly. However, for those that feel ungrounded in the evening, or have a propensity towards restless nights, the right food in moderation, a half-hour or hour before bed can really help. This recipe won’t be right for everyone, but for the yin-deficient, vata-disturbed types out there, it can really do the trick! And it only takes 5 minutes. Quick and easy.

Introducing, my favorite late-night recipe: Ashwagandha-Goji-Oats

Ingredients:

  1. Quick-cut baby oats
  2. Ashwagandha powder (found online, at my clinic, or other herb shops)
  3. Goji Berries (organic ones now in bulk at Whole Foods!)
  4. Spices (cardamom, cinnamon, ginger, fennel powder, others? – choose 1-3, be creative!)
  5. Celtic sea salt (to taste)
  6. Honey (find the raw, unfiltered, really dark kind!! yum)
  7. Whole milk (grass-fed, raw – Clarevale Farms or Organic Pastures), or Almond milk
  8. Optional: black sesame seeds or walnuts

Directions:

  1. Simmer 1 cup quick-cut baby oats, 1 tsp Ashwagandha, spices, goji berries, and salt in 3 cups water for a few minutes. The amount of water may need to be adjusted for the right consistency. Don’t get hung up on amounts… be creative!
  2. Add honey and milk to taste
  3. Eat and Enjoy…
  4. Sleep like a baby!

This food is medicine.

From a Chinese medicine perspective, it nourishes Kidney and Liver Yin, and from an Ayurvedic perspective it reduces Vata. From a biomedical perspective the oats have a mild sedative effect, and the goji berries and ashwagandha are potent adaptogens, meaning (in part) they support and regulate adrenal function.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Adaptogenic Herbs, Author: Sean Michael Hall, Nutrition, Recipes Tagged With: adrenal function, Ashwagandha, Ayurvedic, Chinese Medicine, East Bay acupuncture, Goji, kidney, liver, natural medicine

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