Eating Local / Seasonal Foods

What is the true mark of the Spring/Summer season? The outdoor farmers markets that sprout up in cities all over the country. Our local farmers market is heading back outdoors at the end of April, and it could not be more perfect timing!

Although the indoor winter market was great, we could all use some sun in our face and wind in our hair--in addition to fresh, delicious, and locally grown food, of course. Starting on April 28 through late November, the Maine Farmers Market will offer a variety of goodies (everything from meat and honey to fragrant flowers) from over 35 Maine farmers. The food sold is sure to be a healthy and enjoyable beginning, middle, and end of each of your days.

If you are planning to start your spring/summer cleanse, now is the perfect time.  Visit the farmers market on the following days and in the following locations for Spring’s finest inspiration:

Saturdays at Deering Oaks Park in Portland from 7:00am-12:00pm
OR
Wednesdays in Monument Square in Portland from 7:00am to 2:00pm

Picking the Perfect Yoga Class

There is a common thread throughout the yoga classes offered at Jade Integrated Health: Bringing awareness to your breath and physical body, exploring yoga postures appropriate to your individual needs, balancing strength and flexibility, and concluding with a final relaxation. These are components of all yoga classes; however, they are also tailored to meet more specific needs. Depending on your previous experience with yoga and your desired benefits, some classes may be more suitable than others.

Here’s how to determine which class which best suits you:

• Gentle Yoga is the class for you if you’re new to yoga, looking to ease your way into the practice and explore the mind-body connection.

• Hatha Yoga is the class for you if you have some experience with yoga, and are looking to deepen your physical practice.

• Yoga for Guys is a class for men who are looking to learn yoga in an unintimidating environment with other men. It is a great class for beginners and experienced practitioners who wish to find balance in their approach to strength and flexibility.

• Yoga for Athletes is a class designed for athletes looking to improve performance and reduce the risk of injury, and will address the areas in the body that tend to be tight from activity.

• AcroYogaMTL is a playful class where you’ll work with a partner exploring yoga concepts and partner acrobatics.

• Prenatal Yoga is a class for expecting women at any stage of their pregnancy. Postures may be modified based on your individual needs and the trimester you are in. Classes are designed based on the needs and requests of the class, including energizing and restorative postures and various breathing techniques.

• Prenatal Flow Yoga is a class for expecting women who may have some experience of yoga and wish to transition into a prenatal yoga class that will include standing and energizing positions.

• Yamuna Body Rolling is a class for everyone! Anyone interested in removing as many physical restrictions in the body as possible will benefit from Body Rolling.

Each weekday class runs on a 7-week series. Please call to register. 773-5778

Happy picking! We hope to see your friendly faces in class.

Joke of the Month

Put the Spring Back in your Step

Do not let cabin fever get the best of you.  If you do not ski, snow shoe or skate, the snowy month of March in Maine is an important time to think about indoor exercise and conditioning.  There are ways to keep in shape at home without a great deal of equipment or exercise expertise. If you are not already doing so, put the spring back in your step with the following exercises:

Warm up cardio:  Walk or jog up and down stairs at home or work.

Mat/floor exercise:

• Heel Touches: Lying on your back, pull in your lower abdominal muscles as if you are zipping up a tight pair of jeans. Hold this position. Then, lift both legs so your hips and knees are flexed to 90 degrees. Slowly touch one heel down to the floor and bring it back up. Repeat with the other leg. Alternate, bringing heels down for 10-30 reps, 1-3 sets, depending on your tolerance. You should feel your abdominals working!

• Spinal Balance:  On your hands and knees, slowly lift opposite arm and leg, extending with straight knee and elbow. Be sure to keep lower abdominals pulled in and do not arch your back. 10-20 reps, 1-2 sets, as tolerated.

Leg strengtheners:

• Walking Lunge: Walk forward in a moderate lunge.  Be sure that your knee does not collapse in or get ahead of your ankle.  20-40 walking lunge steps, 1-2 sets

• Wall Squats: Sitting against a wall as if you are sitting in a chair, bend knees to almost 90 degrees. Hold for 60 seconds or longer. 5 repetitions.

• Single Leg Calf Raise: Standing on 1 leg, rise up onto your toes. 20-40 reps, 1-2 sets

Arm strength:

• In a plank position, walk hands forward and back.  If this is too difficult, shift your weight slowly from one hand to the other instead of moving forward and back.  10-15 “steps”, 1-2 sets

Before starting, please consider which exercises are most appropriate for you and do not perform any exercise that causes pain.

Make the Time Change Less Impactful by Reducing Stress

The sudden impact of the recent time change has undeniable effects on the human body.  Believe it or not, one hour less of sleep and the change in light that results, interrupts your regular rhythm and weighs heavily on your stress level, as well as your ability to cope with stress. This added stress manifests itself in different ways, including jetlag effects that cause changes in mood, digestion, and immunity.

Colds, coughs, and upper respiratory infections, an inability to sleep, and an increase in gas and bloating are a few ways in which stress could potentially take its toll. In order to mitigate these effects, take time to find ways to lessen stress in other aspects of your life. Taking better care of yourself is crucial to avoiding such harsh impacts.

What are some ways you can boost immunity and regulate digestion? Do not allow the time change to let you stay up later and do not gravitate toward the unhealthy foods that the lack of sleep may cause you to crave. Eat plenty of fruits and vegetables to help your digestion and boost your immunity.

Stay healthy.

In Preparation for Spring

Spring marks a time of metamorphosis and enlightenment.  During this time, we make several changes to our lifestyle to help us transition from the heavy winter to the light, airy spring.  Normally, people think about ‘spring cleaning’ to prepare for the change in season, but one of the areas in which we should think about change is our diet. Winter weather causes us to gravitate toward heavy, building foods (meats and cheeses) because the fatty, protein-based foods help us regulate our body temperature. Spring weather, on the other hand, does not take the same toll on our bodies, so it requires us to move away from such heavier foods and to develop a mind-body connection through food cleansing.

Food consumption should be reduced to the simplest foods that are in season. Bitter greens, such as kale, swiss chard, and dandelion, can help cleanse the body for spring. Fruits and vegetables, nuts and seeds, and whole grains provide a milder cleanse for those who are not accustomed to a such light fare.

If you live in the South, you can begin cleansing early on in the season.  Those who live in the North, might want to wait until the warmer weather of May.  Please, however, consult a professional before beginning a cleanse and be careful not to cleanse too aggressively if you are not accustomed to it.

For more information on cleansing, please read Staying Healthy With the Seasons by Elson M. Haas, MD.

Best of Portland – Holistic Health Practice

We've been nominated for

Best of Portland - Holistic Health Practice.

Please help us WIN!!!

Click the picture below to vote each day!

Yamuna Workshop March 3rd – “Balancing the Lower Body”

Balancing the Lower Body
Saturday March 3rd 3:45-5:45 p.m.

In this workshop we will work to free the muscle groups of the legs to establish proper balance, alignment, tone, and length of muscles from the pelvis down through the feet. Whether you perform a particular sport or general fitness workout, or simply carries on daily life, leg and foot holding patterns become established. Everyone needs to free their leg patterns to establish healthier and better alignment of the whole torso and to prevent injuries.

Registration Required
Please call 773-5778

Yamuna Workshop March 3rd – “Balancing the Upper Body”

Balancing the Upper Body
Saturday March 3rd 1:30-3:30 p.m.

We will explore elongating both the posterior and anterior muscles of the torso. We'll practice routines to free the hip joints, rib cage, chest and shoulders, resulting in a longer more relaxed body. If you work at a computer, tend to sit a lot, drive frequently, or experience tension in you neck, shoulders and upper back this is the workshop for you!

Registration Required
Please call 773-5778

Yamuna Workshop Feb 4th – “Leg Attachments” Workshop

Please join us for our next workshop on Saturday afternoon.

Yamuna Body Rolling is a unique approach to health and fitness that helps people feel better, move more freely, gain strength, and eliminate pain.  Specially designed balls will; increase muscle length, create joint mobility, promote healing of injuries, tone muscles, energize nerve roots and vital organs, dislodge tension and discomfort, enhance blood flow, and stimulate bone.  Carefully planned routines match the body's own logic and order to re-educate one's innate body awareness.

"Leg Attachments" Workshop

In this workshop we will work to free the muscle groups of the legs to establish proper balance, alignment, tone, and length of muscles from the pelvis down through the feet.  Whether you perform a particular sport or general fitness workout, or simply carries on daily life, leg and foot holding patterns become established.  Everyone needs to free their leg patterns to establish healthier and better alignment of the whole torso and to prevent injuries.

Saturday February 4th
Session #1 1:30pm - 3:30pm
Session #2 3:45pm - 5:45pm

Registration Required: 773-5778
Cost: $30

Expanded Studio Space!

If you have yet to try a yoga class at Jade Integrated Health and are interested in receiving individualized attention in a gentle yoga class aimed to optimize your health and well-being, then please come on Friday December 9th 5-6 p.m.

AcroYoga Workshop: Come play and feel empowered

Please join us for our next workshop on Saturday December 10th. AcroYogaMT teaches how to coordinate yoga concepts with a partner and moving into partner acrobatics. With an elegant blend of acrobatics, yoga, and creativity from other movement arts, this practice is all about building communication and bonds of trust.

Our workshop provides a safe and playful environment to develop body awareness, strength, and flexibility. AcroYogaMT involves partners acting as a "base" and "flier". The base offers stability, grounding and support during the yoga pose while the flier moves in a series of dynamic positions. No yoga or acrobatic experience is required and you do not need to bring your own partner.

After enjoying this sampler of the many elements of the practice you will have first-hand experience of what makes up AcroYogaMT. Emphasis will be placed on communication, safety, and FUN!

Come play and feel empowered.

Saturday December 10th 10am - 12pm

Registration Required

Cost: $50

www.acroyoga.com

The next 7 week series is starting soon. Check this link for dates.

Support Acupuncture for Everyone

  Dear friends, patients, colleagues and acupuncture advocates,

If you or someone you know has received acupuncture or understands the benefits of acupuncture please join me in support of including acupuncture as an "Essential Health Benefit" for Americans.

To be included in the Essential Health Benefits, the health care service must be effective, safe, affordable, and easy to be incorporated into our current medical system without wasting too many resources, especially during this economic situation. Acupuncture is the perfect therapeutic modality to meet all of these demands.  Your support is needed.

1. It's easy click to send a letter via the internet.

Click Here to send electronic letter to Secretary Sebelius

2. It's easy to send a letter via the mail.

Copy and paste this letter from AAAOM and send itwith any edits you choose directly to the HHS Secretary, Kathleen Sebelius at the addresses below before Nov. 4. Please include your name, physical address and e-mail address.

Attention: Secretary Kathleen Sebelius Re: Acupuncture Petition The U.S. Department of Health and Human Services 200 Independence Avenue, S.W. Washington, D.C. 20201

We need to move forward and we can with your help.

Thank you for your participation.

Sincerely,

John Charlebois, LAc.

Additional Links:

AAAOM EHB Action Home About HR 646 Track HR 646 HR 646 Fact Book Sign the HR 646 Petition

Pelvic floor muscles are core muscles!

The reason I love working with my pregnant patients is that pregnancy is such a great time to build a wellness routine. It is also good to clarify exercise guidelines and to encourage women to check with their obstetricians in case there are special circumstances around their pregnancy that would affect their exercise tolerance.

The American Congress of Obstetricians and Gynecologists publishes recommendations that can be found here:
Exercise During Pregnancy

There is also a lot of misinformation out there regarding pregnancy and exercise, including kegels prenatally and post-partum. While these are important core muscles, it is important to remember that they need to be relaxed and flexible in order to birth a baby.

Many women will begin kegel exercises for the first time during pregnancy. Therefore, I recommend only 2 sets of 10 repetitions of "quick flicks".  These are quick kegels that you do not hold...the pace is "tighten, relax...tighten, relax" and so on.  Ten repetitions should only take 10 seconds!

Post-partum is a wonderful time to pick up kegels to restore normal pelvic floor muscle tone, increase circulation to the pelvis and to promote healing in the event of episiotomey or tearing. Return to "quick flicks", but increase to 5 sets of 10 repetitions.  Then incorporate kegels that you hold for up to a count of 20 seconds-build up to 2 sets of 10 repetitions.

Please note that it is very important not to do a kegel to stop and start the flow of urine as an exercise!  It can increase your risk of a urinary tract or kidney infection!

How do I do a kegel, you ask?
First, lying down or sitting in a relaxed position, imagine your pelvic floor muscles.  These are the muscles you contract to stop the flow of urine or from passing gas.  Trying not to tighten you abdominal or buttock muscles, gently contract your pelvic floor muscles.  Imagine lifting up and in with the muscles, feeling them tighten and subsequently relax when you release them.  As you do a kegel, begin with tightening gently to avoid using other muscles such as your abdominals.  Gradually, work towards holding the kegel longer and contracting more forcefully.

- Nancy Charlebois PT, MT

Hip Flexors are key to a happy low back & hips!

The hip flexors are an oft-neglected muscle group that can contribute to lower back or hip pain and stiffness. They often get tight from sitting (think office, car, evening tv or reading), or from repetitive motions bringing the knee in front of the hip including running, biking or walking! So basically, if you are a human, listen up! Your hip flexors may be yearning for attention! :)

What are the hip flexors? Specifically, there are two primary hip flexor muscles - the iliacus and the psoas- that originate on the front of the spine in the lower back and the front of the pelvis, and run to the front of the hips. If tight, they can make it tough to stand up straight, or they can pull your lower back into an excessive curve, tilting your pelvis forward and causing extra stress and potential pain.

How to effectively stretch your hip flexors: Hip flexors are tough to stretch correctly, because it is easy to compensate for tight hip flexors by overextending your low back, or by bringing your knee in front of your hip during stretches. When stretching, a general rule of thumb is to contract your abs, tucking your tailbone underneath you, and hold this position while stretching to prevent excess stress in the low back and to ensure an effective stretch.

Great hip flexor stretches are illustrated on a comprehensive website created by core performance. Just follow this link: Core Performance, or from the front page select the heading "exercises" from the footer, then select "movements", and search for (they are listed in alphabetical order): AIS Quad/Hip Flexor Stretch - Sidelying Glute Activation - Half Kneeling Forward Lunge with Rotation

A comfortable stretching sensation should be felt in the front of your hip and thigh WITHOUT low back strain or compression- remember to keep your abs tight, and tailbone tucked! Dynamic stretches (~5-10 second hold, moving into and out of the stretch) are recommended before activity (running, biking). Prolonged stretches (20-30 second static hold) are indicated to actually improve muscle length. Happy stretching!

- Heather Wacksman MSPT

Yamuna Body Rolling

Yamuna Body Rolling is a great way to compliment any sport or physical activity that you love, by toning and elongating muscles, improving alignment and circulation, increasing core strength and metabolism, relaxing the nervous system, and increasing body awareness.

Yamuna Body Rolling begins with bone stimulation and systematically works muscles from origin toward insertion to lengthen and realign the body freeing fascia and other structural restriction to ultimately increase range of motion, improve posture and prevent injury.  The ultimate goal of practicing Yamuna Body Rolling is to remove as many physical restrictions from the body as possible, so that all body parts function as optimally as possible.   You can continue to enjoy running 5k races, playing with your kids, gardening, golfing or whatever you enjoy.

The next 7 week series is starting soon. Check this link for dates.

Hatha Yoga

This class is geared toward individuals experienced with basic yoga poses. In this Hatha yoga class, you can expect to enjoy movement with limited instruction and consistent flow. The essence of yoga is being alive... to breathe, relax, feel, watch and allow. Hatha yoga emphasizes methods of practicing yoga postures (asanas) and energetic breathing exercises (pranayamas) for physical health and well-being. Ha means "Sun" and tha means "moon."

In this class, we will balance the sun and moon energies of the physical body. We will explore deepening the breath, allowing the body to find a natural rhythm through connecting the breath with movement. True strength, endurance, and range of motion are developed incrementally and gradually, not by force. The mind-body connection will be emphasized in this class, where we will practice energizing as well as restorative yoga postures. Learn to listen to your body's needs and to respect its limitations. Experience how the subtle power of yoga works with all aspects of your being- physical, psychological, and spiritual.

The next 7 week series is starting soon. Check this link for dates.

Yoga For Athletes

Yoga for athletes is a small group class designed specifically to meet the needs of active individuals.  It is led by Heather, a certified yoga instructor and licensed physical therapist who is an avid runner, cyclist and snowboarder with a background in team sports.  She understands the specific demands of athletic endeavors as well as common imbalances and injuries in athletes.

Yoga for athletes is designed to maximize athletic performance by balancing flexibility, strength, stability and endurance.  This class can help you recover from injury - or better yet, prevent it! It can also enhance awareness of and connection to your own body.  Yoga for athletes is designed for athletes of all abilities, no previous yoga experience necessary! 

Experience support with:

· Flexibility
· Lung Capacity
· Core Strength
· Endurance
· Alignment
· Prevent or recover from injury

Casual and relaxed clothing recommended.  Wear a T-Shirt, Shorts, or Sweats that allow you to stretch comfortably.

The next 7 week series is starting soon. Check this link for dates.

Mommy and Baby Yoga

This class is designed for post-partum women who want to attend yoga with their infant. It's limited to four women with their babies to provide individual attention and the opportunity for bonding between mother and baby.

This class will help support your efforts to recover from childbirth, rebuild core strength, and teach you how to incorporate exercise, stretching and relaxation into playful time with your baby.  Special attention is placed on developing core strength and stability, involving a particular emphasis on strengthening the back, abdomen, and pelvic floor, as well as relieving tension in areas such as the neck, shoulders and back.  The babies benefit from the bonding time with mom, baby massages and the stimulating environment with new baby friends!

The next 7 week series is starting soon. Check this link for dates.

Gentle Yoga

The mind-body connection will be Gentle Yoga emphasized in this class, where Maura will encourage you to listen to your body's needs and respecting its limitations. Strengthening core muscles in a safe and functional manner will aid in the reduction of pain. In addition, this class can be very beneficial to those with lower back discomfort. By practicing yoga regularly you can learn tools to optimize your physical health and well-being. Receive individualized attention in this intimate class setting.

The next 7 week series is starting soon. Check this link for dates.