A Los Angeles Acupuncturist's Point of View
A Los Angeles Acupuncturist's Point of View
A Word With Heidi Rayden, L.A.-based Yoga Instructor
On the first Friday of every month, I meet with 15 of the most extraordinary women I've met in all my years in Los Angeles. We lay out our goals, offer advice, give referrals, and set each other up for the month's successes. Heidi Rayden is one of those women. I so respect what she does in the Los Angeles yoga community and thought you might like to meet her. I asked her a few questions. Here is what she had to say.
Heidi, please tell me about your yoga training.
My first training was a 200-hour certification with Yoga Works. Annie Carpenter was the lead teacher. It was amazing and I would say this training is a wonderful foundation for any yogi interested in going deeper (to teach or for their own understanding of yoga). I then started to get very involved with Kirtan and went on a Ram Dass retreat that in a sense opened the doors to exploring this path on a whole new level. Following, I studied with Jai Uttal at his annual Summer Kirtan camp and then meditation with Nancy Cook de Herrera who is a direct disciple of Maharishi Mahesh Yogi (founder of Transendental Meditation). Following this combination of study, mother India's calling was just too strong to ignore and last November I went to India to study yoga and harmonium in Rishikesh. I found some pretty incredible teachers and it was amazing to be in the country where this practice originated. I am now completing my third year of Yoga Therapy study at Loyola Marymount University and am specializing in the study of yoga to help people suffering from arthritis. I strongly recommend any of these teachers or schools to further one's practice or to start the path to teaching.
You are always so lovely. Is that a side-effect of yoga?
Thank you for saying that. To answer honestly, I don't know if I am "always" so lovely but I do try to be aware of my actions and the words I speak in my daily life. I think the practice of yoga pushes away the layers of "stuff" we accumulate as a result of life, emotional wounds and stress. Yoga makes us our best self by helping us connect to our true self, and at the core, we were all born into this world with an open heart.
Teaching has definitely made me a much better person because I feel a level of responsibility with how I behave. In order to be authentic with the words we speak as teachers in this practice, we need to be very aware of the choices we make in life. It would be rather inauthentic if I'm teaching Bhakti yoga which is the practice of "devotion" and living from one's heart - and then I didn't take that practice with me in my daily life - how could I authentically teach if I'm not practicing this? It doesn't mean yogis can't get angry, or experience sadness - yoga gives us tools to deal with these emotions in a healthier way.
Thank you for saying that. To answer honestly, I don't know if I am "always" so lovely but I do try to be aware of my actions and the words I speak in my daily life. I think the practice of yoga pushes away the layers of "stuff" we accumulate as a result of life, emotional wounds and stress. Yoga makes us our best self by helping us connect to our true self, and at the core, we were all born into this world with an open heart.
Teaching has definitely made me a much better person because I feel a level of responsibility with how I behave. In order to be authentic with the words we speak as teachers in this practice, we need to be very aware of the choices we make in life. It would be rather inauthentic if I'm teaching Bhakti yoga which is the practice of "devotion" and living from one's heart - and then I didn't take that practice with me in my daily life - how could I authentically teach if I'm not practicing this? It doesn't mean yogis can't get angry, or experience sadness - yoga gives us tools to deal with these emotions in a healthier way.
You recently shared with me that you traveled to India and took footage of your trip. This footage is now on DVD. That's a labor of love. Tell me about it.
The DVD is called "Free Your Soul TV-India" and it features 9 episodes (running time is 50 minutes). I shot it on location in India and it is a documentary-style DVD of my experiences in India. I feature my harmonium teacher, show viewers how to blow a conch shell (a very sacred sound used in this practice) and I take the viewer to many unique places in Rishikesh. The DVD is indeed a labor of love and was in part created to show people an intimate version of India and her spiritual practices. I come from the entertainment industry to it is a natural progression for me to want to bring my experiences to the medium of film and television.
The DVD is called "Free Your Soul TV-India" and it features 9 episodes (running time is 50 minutes). I shot it on location in India and it is a documentary-style DVD of my experiences in India. I feature my harmonium teacher, show viewers how to blow a conch shell (a very sacred sound used in this practice) and I take the viewer to many unique places in Rishikesh. The DVD is indeed a labor of love and was in part created to show people an intimate version of India and her spiritual practices. I come from the entertainment industry to it is a natural progression for me to want to bring my experiences to the medium of film and television.
Who are your yoga inspirations?
Great question to end on! Well, first person that comes to mind is Paramahansa Yogananda. He is the founder of the Self Realization Fellowship and his book "Autobiography of a Yogi" had a huge effect on me. He was an amazing human and his personal quest to follow his dharma (path) is incredible. If you live in Los Angeles, I would suggest going to Lake Shrine in Pacific Palisades and see for yourself the sanctuary he created (not to mention the entire SRF movement). Lake Shrine, for me, is one of the most sacred places in Los Angeles.
I am truly fascinated and inspired by other teachers and spiritual leaders from India who came to the West with nothing, no connections, no money, but held a belief of their spiritual practice and their desire to spread their practice to Westerners. Some of these teachers (to name a few) like Swami Prabhupada (founder of the Hare Krishna movement) and Maharishi Mahesh Yogi (founder of Transcendental Meditation) have positively effected probably millions upon millions of people and their organizations still thrive - to me this is a huge inspiration.
I could really go on and on with this question. I guess the point here is to perhaps take the time to learn about some of these amazing teachers, understand their journey as I assure you it will give you faith and strength to pursue your own dreams.
See what I mean, everyone. Totally lovely, right? Thank you, Heidi, for your time. If you would like to read more about Heidi, find her current teaching schedule, or contact her, you may do so through her website: www.raydenproductions.com.
Thank you for reading.
Tamara ZumMallen
Winter
Each season has its specific set of instructions, with winter's instructions focusing on the kidneys. Kidneys are the root of energy, called qi. Kidneys also store the body's essence and govern reproduction, growth and birth.
What would cause kidney pathologies? Fear, since it is the emotion relating to kidneys, may cause kidney deficiency. Other etiologies that may harm the kidneys are: chronic illness, overwork, excessive sexual activity, and old age.
Kidney yang (energetic) pathologies may present as:
- low back pain
- frequent and pale urination
- chills
- cold hands and feet
- weak legs and knees
- edema of the lower extremities
- impotence
- infertility
Kidney yin (fluid) pathologies may present as:
- heat in the hands and feet, especially in the afternoon
- malar flush
- excessive thirst
- dark, scanty urination
- tinnitus
- dizziness
- night sweats
What should you do if you suspect that you may have deficient kidneys with any of the above symptoms?
- Get acupuncture.
- Add black-colored foods into your diet such as: black beans, blackberries, blueberries, chia seeds, black sesame seeds.
- Also add warming teas and spices into your diet such as: black tea, green tea, cinnamon, cardamom, cayenne.
- Rest. The nights are longer in winter for this reason.
- Drink plenty of fluids.
- Explore yoga. Gentle yoga will keep the low back supple and twisting poses will wring out the organs. According to yoga instructor/certified yoga therapist, Heidi Rayden, the yoga pose jathara parivartanasana (revolved abdominal pose), can help with kidney tonification. "Not only will this pose wring out your organs, it will aid digestion and reduce stress. On the inhale, imagine your spine lengthening, increasing space between the vertebrae. On the exhale, sink deeper into the twist," says Heidi.
As always, I look forward to your questions and comments.
Thank you for reading.
Tamara ZumMallen
Book Review: "What's Up Down There" by Lissa Rankin, M.D.
Imagine your best friend is a gynecologist and she's willing to answer any question you've ever had about your female anatomy. Now imagine that this gynecologist best friend is also an engaging writer.
Enter Lissa Rankin, M.D., author of "What's Up Down There." I laughed. I cried. I got a hand mirror. (Well, not really. But she does recommend it in Chapter 2 if you're unfamiliar with your anatomy.)
Dr. Lissa's book, with its inviting pink cover, starts with anecdotes of her years as a medical resident through her current position of OB/GYN. And man, she has some stories to tell. Her voice is conversational. Her information is medical. Her feminine wisdom is remarkable. No topic involving the female anatomy is off limits. "What's Up" is a series of questions and answers in chapters with titles such as: How Coochies Look, Sex and Masturbation, Fertility, Periods, Childbirth, Boobs, Butts, and Menopause. Seriously, who hasn't had a question about one or more of these topics?
Dr. Lissa answered questions I didn't know I had, in a manner in which I'd like to be told. I also learned a whole bunch of nicknames for "vagina." (Thanks for that, Dr. Lissa.) This book left me feeling sexy and confident about all things feminine. I'll be referring it to every woman who comes into my acupuncture clinic, because who doesn't want the facts with a healthy dose of humor!
Perhaps you'd like to ask Dr. Lissa your own anonymous question. You can find her book tour schedule here: www.owningpink.com.
Thank you for reading.
Tamara ZumMallen
Acupressure For Common Cold
As an acupuncturist, I understand that not everyone is keen on needles. That's okay. Acupressure, instead of acupuncture, can be your first line of defense when you feel a cold coming on. Acupuncture point Lung 7, or Lie Que, is an effective point for reducing cold-related symptoms.
Indications
You may choose to apply acupressure to Lung 7 when you are experiencing the following symptoms: headache, cough, runny nose, sore throat, stiff neck, or headache.
Location
Technique
If you would like to apply acupressure to your right wrist, use your left thumb to press on the Lung 7 point. Use the amount of pressure you would use if you were pushing an elevator button. Hold for 60 seconds, then make small circular motions. After you've massaged the point on your right hand, switch to the left. Go back and forth from right to left for five minutes. Repeat as often as you like.
Thank you for reading. Stay healthy.
Tamara ZumMallen, L.Ac.
Source: "The Foundations of Chinese Medicine" Giovanni Maciocia
Breast Thermography
Oh, how I love Dr. Christiane Northrup. Dr. Northrup is an advocate of breast thermography, and has provided for us her reasons why in her latest article in The Huffington Post. I was so excited about her point of view that I read it twice. I am in 100 percent agreement with her. I, too, am an advocate of breast thermography as a first option of detection. My Mother is a two-time breast cancer survivor. Neither time did her tumors show on a mammogram. It wasn't until she was given further testing that her tumors were detectable. I applaud my Mother for being her own advocate and insisting that what she felt was indeed a mass and she wanted it taken out, malignant or not.
Dr. Northrup states that with thermography, detecting warmer areas in the breast, a trained M.D. will detect inflammation and abnormal cells before they ever have the chance to become a tumor. This will give the patient the opportunity to make diet and lifestyle changes. Decreasing inflammation in the breast will be absolutely necessary. That's where I come in.
A course of treatment for inflammation, from my Acupuncturist's perspective, will look like this:
- Acupuncture
- Dietary Changes
- Self Breast Massage
- Relaxation and Breathing Techniques
Thank you for reading.
Tamara ZumMallen, L.Ac.
p.s. I love you, Mom, and I'm so proud of how you take care of your body and soul.
Facial Rejuvenation Acupuncture
The following are the most frequently questions asked of me about facial rejuvenation acupuncture, also known as cosmetic acupuncture, or the acupuncture facelift.
1. What is facial rejuvenation acupuncture?
Facial rejuvenation acupuncture is the placement of fine needles into specific points on the face to reduce fine lines, crow's feet, puffiness, and dark circles under they eyes. The needles cause a micro-trigger of qi (your body's naturally-occurring energy) and blood flow below the surface of the skin. The results are subtle, but noticeable.
2. Who should get facial rejuvenation acupuncture?
A person may wish to have facial rejuvenation acupuncture if he/she: has been under stress, wants to appear five to ten years younger, or wants a youthful, glowing complexion.
3. How many sessions should I have?
A typical course of treatment is two sessions per week for five weeks. My fee for this specific type of acupuncture is $135 per session for $1200 for ten sessions.
4. Is this something that I will need to continue?
You will not need to continue treatment, but you will probably want to. Patients are typically so happy with their results that they continue treatment once per month to maintain. In addition to being a Licensed Acupuncturist, I am a certified Traditional Chinese Nutritionist. So, I provide you with instructions on how to keep your skin in impeccable condition with diet. This part of your treatment plan is complementary and ongoing, meaning that I will be available via phone or email for as long as you like.
5. Will I bruise?
There is a possibility of bruising with acupuncture. If you are a person who bruises easily, you will want to consider that before you decide whether or not facial rejuvenation is right for you.
As always, I welcome your questions and comments. Thank you for reading.
Tamara ZumMallen, L.Ac.
5 Questions For Vegan Chef, Melissa Costello
I had the opportunity to ask a few questions of Vegan Chef Extraordinaire, Melissa Costello of Karma Chow, and this is what she had to say.
Karma Chow is a multi-faceted wellness company that offers 30-Day Cleanses, Vegan Meal Delivery, Personal Chef Services, Cooking Classes/Lessons, and Wellness Coaching. Our focus is to teach people how to have a healthy and vital lifestyle through a plant-based diet.
My cholesterol dropped 70 points just 28 days after going vegan. Could you please list some of the other benefits of being vegan?
Yes! There are so many great benefits to going vegan if you do it the healthful way. Many vegans can be unhealthy because they eat the processed vegan food instead of whole foods. So, if you are thinking about going vegan, or are vegan already, the way to get the most benefit is to eat plenty of unprocessed, whole foods.
Some of the benefits of clean vegan eating are: clear skin, natural energy, vitality, better sleep, improved digestion, and natural weight loss.
I understand that you've led groups of people from all over the globe through 30-day vegan cleanses. What does that look like? And when is the next cleanse?
Yes, I have and it’s such an amazing process because I get to teach people how to change their lifestyle so they can have a happier and healthier life. The results are phenomenal and the group support truly is life-changing. The cleanse is led virtually via conference calls and email support. I provide all the necessary tools to help the participants succeed on the cleanse such as: recipes, meal plans, shopping lists, snack lists, and so much more.
Over the course of the 30 days, participants will give up what I call "slow poisons” or addictive foods that do not serve us. Those foods are: sugar, gluten, caffeine, alcohol and animal products. Doing this helps to break addictions and cravings and gives the body a rest so it can recover, repair, and balance. This cleanse is more about a lifestyle change than depriving people of certain things which can lead to overeating or binging. This happens with a lot of the cleanses that are out there now. My cleanse also focuses on intuitive eating and coaching people on how to get back in touch with their food and notice when they eat, why they eat, and how much they eat. So many of us have emotional attachments to food as well as eating on the run, which can result in overeating or not eating enough. My goal is to bring balance to the participants life and teach them to reconnect to their source of fuel.
My next 30-day cleanse will start January 3, 2011.
Business Week magazine has a recent article about the new "Power Vegans." I'm sure you were ecstatic when you read it. Who would you like to see added to that list?
Yes, I am very excited that a lot of people are now looking to veganism to become healthier. The Business Week article was great, but I didn’t agree when it stated that veganism is for the elite and it’s expensive. Actually, this way of eating can save you money because the result of it is that you are healthier, which means less money on health care in the future. I look at it as an investment in your health and your life today! There are plenty of ways to shop to keep costs down and if you are eating unprocessed, whole foods, you can really save money! When you get into buying all the processed foods that come in a bag or box, that’s when it can get expensive. But we can all learn how to make our own tempeh or seitan and save money!
Business Week magazine has a recent article about the new "Power Vegans." I'm sure you were ecstatic when you read it. Who would you like to see added to that list?
Yes, I am very excited that a lot of people are now looking to veganism to become healthier. The Business Week article was great, but I didn’t agree when it stated that veganism is for the elite and it’s expensive. Actually, this way of eating can save you money because the result of it is that you are healthier, which means less money on health care in the future. I look at it as an investment in your health and your life today! There are plenty of ways to shop to keep costs down and if you are eating unprocessed, whole foods, you can really save money! When you get into buying all the processed foods that come in a bag or box, that’s when it can get expensive. But we can all learn how to make our own tempeh or seitan and save money!
As far as who I would like added to that list....everyone! It would be a much happier and healthier world if this were the case, and I also know that veganism does not work for everyone, but if we could all lean toward a plant-based diet and just cut back on animal products, that would make a huge difference! I am happiest about Hugh Jackman going vegan to train for his next Wolverine role because I LOVE him and I also LOVE the inspiring man who will be training him, vegan tri-athlete, Brendan Brazier.
Do you offer cooking classes or cooking events in the Los Angeles area?
Yes, I do. I teach regularly at Whole Foods in West Los Angeles, as well as in private residences. I also host cooking parties, which are a great idea for a birthday gathering of friends or holiday event. You can find that information on the event page of my website: www.karmachow.com.
I'm a single gal. Let's say I wanted to prepare a romantic vegan meal for a nice gentleman. Could you please provide me with a menu?
Ooooo...I love this question! Yes! Well, the dessert would have to be raw vegan chocolate truffles because nothing says romance like chocolate, and it’s good for you too! As for the entreé, I would suggest my heart warming and hearty Sweet Potato Tempeh Stew with barley served with a Raw Kale Salad with cranberries, pine nuts and miso dressing. This meal will be sure to please any gentleman and fill him up as well!
There you have it. Thank you, Melissa, for taking the time to chat with me. But most importantly, thank you for your service to the vegan community.
Thank you for reading.
Tamara ZumMallen, L.Ac.
Acupuncture For Joint Pain Relief In Breast Cancer Patients
There are so many decisions to be made by a newly-diagnosed breast cancer patient. One of them is whether or not to incorporate aromatase inhibitors into the treatment plan. If your Doctor is recommending the aromatase inhibitors: Arimidex, Aromasin, or Femara, this blog post is for you.
Unfortunately, the most common side effect of aromatase inhibitors is joint pain and stiffness. So the next question is, "how do I ease the pain and stiffness without adding another pharmaceutical to the treatment plan?" The answer just may be found at your local acupuncture clinic.
Katherine D. Crew, M.D., M.S., the Florence Irving Assistant Professor of Medicine (Hematology/Oncology) and Epidemiology at New York-Presbyterian Hospital/Columbia University Medical Center has found that acupuncture may, indeed, be effective in reducing pain and stiffness.
In Dr. Crew's study, 43 women with breast cancer underwent acupuncture twice a week for six weeks. Some were treated with accurate acupuncture points and some were treated with sham acupuncture points. The results were astounding with significant improvement in those receiving accurate acupuncture. 20 percent of those patients were able to stop taking their pain medications altogether. The results of Dr. Crew's study are reported in Oncology Times.
I would like to elaborate on Dr. Crew's findings by stating that the other benefits of acupuncture for breast cancer patients are: better appetite, more sound sleep, more energy throughout the day, less hair loss, and stress-reduction.
Thank you, Dr. Crew, for your outstanding service to our profession.
Tamara ZumMallen, L.Ac.
It's Autumn
It is autumn, or fall as we say here in the States. Like every other season, fall has its own unique set of directives with respect to Chinese medicine.
Fall's corresponding organ is the lungs. It is imperative that one takes particular care of the lungs throughout the season as it is cold and flu season. Before I studied Chinese medicine, I always thought this was just a coincidence. Now I get it. The lungs manifest in the nose. Of all of the organ manifestations listed in Chinese medicine, this one makes the most sense since the nose is a portal to the lungs. Its corresponding color is white and the flavor is pungent.
So, just how do you care for your lungs during this season? Here is my short, but effective list:
- Practice deep breathing exercises. Fall is a time for harvest, even with breath. In yoga, this is called pranayama. I recommend taking a class. Jeanne Heileman at Yogaworks is one of the best in Los Angeles.
- Pungent, white foods support lung health. Mushrooms, jicama, daikon radish, garlic, onions, white beans, pearl barley, pears, and asian pears are good choices.
- Strengthen your upper back and keep your chest open with yoga poses. Here are a few of my favorites: dhanurasana, urdhva mukha svanasana, and uttana shishosana.
- And, last but not least, and easier said than done, is to avoid sadness as sadness diminishes lung qi.
As always, I look forward to your questions and comments.
Thank you for reading.
Tamara ZumMallen
A Note To The 43 Percent
It is estimated that 43 percent of Americans will not be getting the flu vaccination this year. I have never received a flu shot. But then again, I don't get the flu. I don't even worry about getting the flu. Or a cold, for that matter. How is that so? Prevention is key. In ten years of practicing Chinese medicine and having logged thousands of patient visits, I've come up with the following 5-point preemptive attack on the flu. In my house, the following is law during cold and flu season:
- Acupuncture: I needle the acupuncture points that enhance T-cell production.
- Chinese Herbal Prescription: Yin Qiao San with it's toxicity-clearing herbs is perfect for those times when you feel a little run down with sore throat and/or headache. I buy mine at the Whole Foods Market.
- Vitamin C: Vitamin C, or ascorbic acid, is the immunity darling, tried and true. 90 mg/day is the RDA for adult females. While is safe to take much larger doses, never take more than 2,000 mg/day. Emergen-C is my favorite supplement. However, I prefer food sources. Good sources of vitamin C are: oranges, grapefruit, pineapple, strawberries, raspberries, kiwifruit, spinach, bell peppers, kale, snow peas, brussels sprouts, cabbage and zucchini.
- Sleep: They don't call it "rest and repair" for nothing. Basic yin/yang theory tells us that night time is time to contract and rest. Whereas daytime is for expansion and activity. Balance is key here. Try to lie down by 10:00 p.m. and let you scavenger cells scour your blood for foreign bodies and microorganisms. Aim for getting eight hours.
- Water: Hydrate. Flush. Get rid of cellular and metabolic debris. Drink half of your body weight in ounces of water. For example, a 100-lb. person should drink 50 ounces of water throughout the day, every day. If you're working out, drink more.
I hope this list is helpful. It seems simple, right? Because it is. Stay healthy and if you have any questions, just ask.
Thank you for reading.
Tamara ZumMallen, L.Ac.
Extras...
