Sauna use/muscle recovery

How to recover after a workout and reduce soreness!

 Using a sauna after having exercised will also help you sweat out toxins in the skin and get rid of any built-up lactic acid in the muscles. This will help your muscles recover faster and help you feel healthier. Sweating out the toxins is also good for the skin, keeping it clean and supple. Drink plenty of water or electrolytes!

Finally, relaxing in the sauna after exercise will help muscle recovery and aid in relaxation, increasing the blood flow to the muscles, so that you less likey get muscle cramps. The heat will soothe tired, overworked muscles so that you feel looser and more relaxed. You’re less likely to have sore muscles the next day if you use a sauna after exercising.  But remember it’s not a fix all to get rid of all muscles soreness.  The more frequent you use it, the more efficient your body will respond each time if use daily increasing all blood flow everywhere!  Always keeping your time in the sauna from 10-15 minutes maximum.  Because lose of needed electrolytes/water could cause your heart to race and maybe induce fainting!

Detox Suggestions

Detoxification/Purification Program:

When do you need it? Most people think that they only need to do a detox or purification of their body once in their lives but this is a necessary ongoing process. The common population thinks that they eat healthy when they smoke, drink alcohol, eat at a restaurant every day, drink high sugar coffee, use hair spray, and much more. None of which will help the body to be free from toxins. Toxin accumulation are a common cause of stress, health problems, and decrease vitality in our bodies ability to regenerate.

At our office, we determine your demand on detox/purification questionnaire. Please do not do detox/purification with out a professional help or consultation. This is a simple guideline but if you have a health condition, please consult with a professional and call our office. Below, we have a list of suggestions that are good for daily, quarterly, and annually. If there are any questions please contact us at 952-500-8733 at info@zenhealingcentermn.com.

Daily Suggestions:

1. Herbs and Simple Foods:
   1. Kale, Brussel Sprouts, Spanish Black Radish: Supports Healthy Liver Function, Detoxification of Cells, Provides Antioxidants.
   2. Milk Thistle, Rosemary leaf, Schisandra fruit: Cleanse Liver, Support health liver function/integraty, Provide Antioxidant, Support and maintain Cellular Health, Supports Digestive Health, and More!
2. Lifestyles
   1. Fasting for a short period of time – You can plan your fast from 1 day to 7 days. You can eliminate all other foods but include water and certain types of fruits or vegetables such as apples or dates. Please consult a professional if you have a specific health condition.
   2. Exercise: Yoga, Aerobic/Aerobic, Tai Chi, Qigong. Increasing circulation in body tissue will help to process toxins and flush them out of your muscles, skin, and organ tissues by urine or fecal matter.

3. Eat:
   1. Consume Fresh Organic Fruits and Vegetables, Meats, Avoid Process Foods, Avoid buying food that has GMO lables or produce that are treated with chemicals. Most likely Wholefoods, Co-op Grocery Store, or your local Farmer’s Markets are your best choice.
   2. Drink: Water!! At least 1-2 gallons a day. Drinking Reverse Osmosis Water for 3 months – Do not continue more that 2-3 months, due to the high purification of the water, it can leach out essential nutrients from the body into the urine so please squeeze a lemon/lime into the water to lessen the high purification but also help aid in cleansing your body. If you are outside working or doing workouts, then double the amount of water.
   3. Juicing Fruits and Vegetables: In American diet, there is lack of nutrients and antioxidants which causes malnutrition. Besides relying on expensive supplements all the time a good jucing process will be better then taking supplements. A good guild line is using cold press juicer instead of centrifuge juicers. (https://gerson.org/gerpress/gerson-guide-to-juicers/)
      There are many different recipe for juicing. The following website has many different kinds of recipe that will help you for starters. (http://www.rebootwithjoe.com/category/juice/)

Quarterly Suggestions:

1. Cleanses:
   1. Liver/Gall Bladder Cleanse/Flush: Promotes Intestinal Motility and Elimination. It is a one week process using apple juice and salt water to expel gall stones and other toxins in your liver and gall bladder. There are variations on these Liver/Gall Bladder Cleanse/Flush so consult with a professional that has experience. Our office has a set protocol that is easy to follow. Contact us for more information.
   2. SP Cleanse a supplement from Standard Process: Contains 20 different whole food ingredients. Supports healthy kidney, liver, and gallbladder function, Encourages healthy digestive function, Supports the body’s natural toxin-elimination function, Promotes healthy elimination of toxins.
   3. Colonic Hydro Therapy to clean out your Colon for toxin build up with water.At times the colon is unable to remove waste and bacteria from your body efficiently, just think what happens when you don’t take the garbage out at your own home… when your colon is unable to remove waste and bacteria from your body efficiently, it “could” cause illness and poor health. Every day, you ingest foods that have dangerous chemicals in them which will disrupt your immune system.  When your colon is unable to effectively pass toxins out of the body, they stay there and can slow down your healing process. They will get reabsorbed into your body and “could” cause you to get sick (autointoxication may occur).
2. Lifestyles:
   1. Gluten Free Diet:Researchers think gluten sensitivity involves a misfiring of the innate immune system, a first line of defense against a foreign substance, like carpet-bombing the enemy with general inflammation. In celiac disease, gluten triggers a more precise response in genetically susceptible people: elite squads that are part of the adaptive immune system are marshaled for attack, but they end up targeting the cells of the intestinal wall, preventing the body from absorbing nutrients. With gluten sensitivity, people may suffer from gut or joint pain, headaches or other symptoms, but not exhibit any similar intestinal damage.
   2. Full Body Massages: Increase circulation in muscles and eliminate toxins from muscles when normal exercise can not get rid of them.
   3. Juice Fast of 10 to 30 days with high dosages of antioxidants for a period of time to do a full body purification.

Annual Suggestions:

1. Purification Program from Standard Process:                                                                         https://www.standardprocess.com/Products/Standard-                                                   Process/Purification-Product-Kit-DF-Gastro-Fiber#.VSx7xfnF9qg

2. Paleolithic Diet http://www.nerdfitness.com/blog/2010/10/04/the-                         beginners-guide-to-the-paleo-diet/

3. Ketogenic Diet: http://www.ketogenic-diet-                                                                             resource.com/ketogenic-diet-plan.html

Prenatal massage!

Prenatal massage is very important to help the health of the mother and baby. 

 

Other potential benefits of prenatal massage:

 

Reduced back pain 

 

Reduced joint pain 

 

Improved circulation 

 

Reduced edema 

 

Reduced muscle tension 

 

Reduced stress and anxiety 

 

Improved oxygenation of soft tissue and muscles

 

Better sleep

 

I became certified in prenatal massage 7 years ago from Northwestern Health Sciences University. Since then I have done hundreds of prenatal massages. 

If you’re interested in prenatal massage come in to Zen Healing Center and book a session with Tony. Sessions start at only $55 with a massage package.  Please call at 952-500-8733 to ask me any questions or discuss concerns you have about prenatal massage.  And start sleeping better today!

Pregnancy massage addresses common problems such as headaches, lower back, and sciatica pain. I utilize stretching techniques to pinpoint problem areas and release muscles through isolation and active hold. This treatment is performed side-lying on a pregnancy body cushion. 

Roasted Cabbage with Fennel Seeds

I love cabbage and fennel. They both have such wonderful tonifying properties. Cabbage helps to tonify the Stomach, Spleen, and Large Intestine. Fennel helps to move and clear the Liver (which we all need 🙂 ), tonifies the Kidneys, Spleen, and Stomach.

When I am talking to my patients about healthy meals to grab on the go, I often refer them to this one.  So if you find youself needing to give your tummy and Kidneys a little boost, try out this easy recipe!

Roasted Cabbage with Fennel Seeds

• green cabbage
• fennel seeds
• olive oil
• sea salt and pepper

Cut the green cabbage into 1 inch strips. Place on a baking sheet lined with parchment paper. Brush with olive oil. Sprinkle with salt, pepper, and fennel seeds. Bake in a 400 degree oven for about 45 minutes or until cabbage is nice and tender and edges are starting to get crispy! Enjoy immediately  or at room temp the next day while on the go!

Have a wonderful weekend and enjoy life!

Ginger Buzzzzzz

It’s February already, that time of year when most people have had enough of winter, 3 months is plenty right, but there is still 4-6 more weeks of cold ahead. So what can we do to stay warm and carry on for 4-6 more weeks?! Well here it is, that spicy warm drink that helps to warm you up from the inside and strengthens you Wei Qi (otherwise known as defensive qi), not to mention it is delicious delicious delicious… Ginger Buzzzzzz!

For 1-2 people:

Juice one fresh lemon (remove peel), and about 1 inch of fresh raw ginger – set aside.

Heat 8-16oz of filtered water to about 200 degrees. Put 1 tbsp of raw honey (local honey is preferred for it’s ability to treat local allergies) in each mug. Pour hot water into each mug and stir honey until it is completely dissolved. Add the lemon ginger juice to the mugs.

If you like add a dropper full of echinacea tinture  for extra immune support to each mug!

Stir, sip, feel the warmth, and enjoy!

Anti-inflammatory Smoothie!!

The Anti-inflammatory Smoothie
Ingredients:

1 cup berries of your choice (blackberries, raspberries, blueberries, cranberries, strawberries)
1 cup leafy greens of your choice (kale, spinach, beet greens), compressed
2-inch (5 cm) piece of ginger
1 tablespoon unrefined organic coconut oil
1 teaspoon (or more, to taste) of fresh chia seeds
Green tea, steeped to desired strength
Honey, maple syrup, or stevia to taste to sweeten, if desired
Directions:

Put all ingredients in a blender and mix well. Drink immediately to enjoy the most nutritional benefits.

Berries contain antioxidant phytonutrients called flavonoids (specifically, anthocyanin) in their skins that exhibit anti-inflammatory properties. They are the pigment that give berries their color.

Dark leafy greens are full of nutrients: vitamins, minerals, and antioxidants that support every system in your body. Magnesium in particular is important for inflammation regulation and spinach, kale, beet greens, broccoli, okra, are especially rich in this mineral.

Ginger is a magical plant. It eases arthritis pain, aids digestion, prevents cancer, and inhibits the formation of arterial plaque through its anti-inflammatory phytochemical gingerol.

Coconut oil is a healthy, nutrient-rich saturated fat that has a positive influence on your body.

Chia seeds are high in omega-3 fatty acids (with eight times more than salmon!) which are critical for cell health. These building blocks reduce inflammation, thereby decreasing the risk for cardiovascular and neurodegenerative disease. Flax seeds and walnuts are good substitutions.

Internal Organ Clock

Each organ has two hours in a day where is runs at its fullest.  During those two hours you might experience some symptoms if the oragn has any imbalances. You might experience insomnia during specific hours of the night. You might expereince headaches during the same time each day.

Take a look at the 3:00 – 5:00 am time. It is the time of the Lung. The Lungs are always looking for nourishment, so during these two hours it is important to be sleeping and allowing the proper amount of time for your Lungs to nourish.

• 1:00 – 3:00 am = Liver
• 3:00 – 5:00 am = Lung
• 5:00 – 7:00 am = Large Intestine
• 7:00 – 9:00 am = Stomach
• 9:00 -11:00 am = Spleen
• 11:00 am – 1:00 pm = Heart
• 1:00 pm – 3:00 pm = Small Intestine
• 3:00 – 5:00 pm = Urinary Bladder
• 5:00 – 7:00 pm = Kidney
• 7:00 – 9:00 pm = Pericardium
• 9:00 – 11:00 pm = Triple Burner
• 11:00 pm – 1:00 am = Gall Bladder

Have fun and don’t forget to balance your body with acupuncture!

Warm your core this winter with a curry red lentil and kale soup

It is important in the winter months to keep your Stomach Qi warm. A good way to do this is to nourish your Stomach with warm soups. Here is a warm soup recipe to keep your Stomach Qi strong and moving.

2 tablespoons olive oil

2 teaspoons salt

2 onions diced

2 cloves garlic

2 tablespoons ginger copped finely

1-2 jalapeños diced

2 tablespoons curry powder

2 tablespoons red curry paste

3 cups red lentils

4 large sweet potatoes peeled and chopped into 1/2 inch cubes

10 cups water

1 large bunch kale chopped

In a large pot, heat the olive oil. Add the salt, onions, and garlic. Cook until onions are translucent.  Add ginger and jalapeños, cook for 5 more minutes. Add the curry powder and curry paste. Cook stirring constantly for about 2 minutes, color will start to darken. Add lentils, sweet potatoes, and water. Bring to a boil. Reduce heat to a simmer and cook until sweet potatoes are tender, about 30 minutes. Add kale and cook for about 10 minutes or until kale is softened. Salt and pepper to taste and let your Stomach Qi enjoy! Remember to be happy when you eat!

Thanks for reading!

“EAT” more water!

If we have less water in our body the muscles can’t rub over each other and move with ease! We are burning up the water so fast and hence the reason we feel achy in the winter months. Remember our bodies are about 70 percent water no matter what time of the year is it. We should all increase how much water we intake by about 2-3 glasses per day.

Snacking on water- fruits and vegetable

Watermelon and strawberries contain about 92 percent water. Other fruits with high water content include ,cantaloupe with 90 percent, grapefruit with 91 percent and peaches with 88 percent water. Some fruits containing 87 percent water by weight include pineapple, cranberries, orange and raspberries. Apricots hold 86 percent water, while blueberries and plums contain 85 percent water. The water content for apples and pears is 84 percent. Cherries and grapes contain an average of 81 percent water. Also banana’s composition includes 74 percent water.

On top of the vegetables list are cucumber and lettuce, consisting of 96 percent water. Zucchini, radish and celery are comprised of 95 percent water. Ninety-four percent of tomato’s weight is water, and green cabbage is 93 percent water. Vegetables that contain 92 percent water include sweet peppers, cauliflower, eggplant, red cabbage and spinach. Broccoli is 91 percent water by weight. Additional healthy hydrating foods include carrots with 87 percent water and green peas and white potatoes with 79 percent water.

In the end of it all we need water to stay healthy and to help flush our bodies toxins of every day life!

Strengthen Your Stomach and Spleen with Kimchi

Kimchi is a tasty way to enjoy some fermented goodness. I have to admit, when it comes to “hype” foods, I always give it a try. Few of these foods actually make the cut, but when it comes to Kimchi, my fridge will stay stocked and my stomach happy 🙂

Kimchi starts with a paste that is massaged into softened vegetables (mainly napa cabbage) and then sits in a jar to ferment. The fermentation process is great for the digestive tract. Eating Kimchi at night is a great way to let your stomach and spleen absorb all the good bacteria and vitamins. You can either purchase Kimchi from the store or make it yourself. Here is how I made mine.

• One napa cabbage
• 4 tablespoon of salt
• 1 tablespoon of sweet rice flour
• 2 tablespoons paprika
• 1 tablespoon red pepper flakes
• 4 tablespoons fish sauce
• 2 tablespoon sugar
• 1/4 medium sized onion
• 3 cloves of garlic
• 1/2 tsp of ginger

Dissolve the salt in 3 cups water. Add the roughly chopped napa cabbage, let sit for 3-6 hours or until soft. Once soft rinse the napa cabbage throughly, I rinsed for a good few minutes.

Make the paste: add the rice flour and 1 cup water to a small sauce pan. Over medium heat, stir until thickened (approx. 5 minutes). Bring the paste to a large bowl and add paprika, red pepper flakes, fish sauce, and sugar. Stir until well incorperated and let cool. Add the onion, garlic, and ginger and stir well.

Add the rinsed soft napa cabbage to bowl and massage paste into cabbage. Store the cabbage in a clean jar. If you decide to eat it now, YUM!, you will be eating fresh kimchi. Otherwise let sit in the fridge for the fermentation process to take place. As you eat the kimchi, press down the remaing kimchi further into your jar. Enjoy!