Vitamin crazeI saw an ad today from a local health food store, it could be any grocery store insert in the daily newspapers. I thought to myself, why do you we need all this stuff? No wonder clients walk into their doctors’ office in a daze of confusion. There seems to be a vitamin craze don’t you think?

Vitamins are big business and marketing has gone bananas. At Denver Acupuncture Health, I do recommend vitamins but only for the right reasons. Much of the advertising targets our fears around heart attacks and diabetes. There are other reasons to supplement your food sources.

Are we really that sick though as a nation of people I hope not. If we look at Americans and their health, before the 1980’s there is little doubt that we have become a country of health issues. Obesity continues grow as a major problem, and heart attacks along with a rise in diabetes overcome many Americans. Don’t get me going on Alzheimer’s – they are now calling it – Diabetes Type 3.

The Vitamin Craze – Understanding What You Need

The vitamin craze isn’t new my aunt and mom were into it in the 1960’s it’s just reinvented for a new modern market. I think we know more today too. That can be good or bad because it sounds like we need to take handfuls of supplements.

Denver Acupuncture Health

We may need this extra boost because we eat poorly or our bodies’ don’t absorb what we consume. I believe the only way to know is proper blood testing and your own symptoms. Blood work doesn’t show everything.

What are some of some nutrients the insert said you must take and a little about how they may help you live healthy to a ripe old age.

Rising Stars In Supplements

These are the rising stars in supplements:

  • Ubiquinol – a form of bioavailabile CoQ10 plays a role in energy production in the heart muscles. Many people are on statins with horrid side-effects; short-term memory loss, joint pain, low libido, erectile dysfunction, and in recent studies are suggesting they may not help to lower cholesterol. [1]I’ve recommended Ubiquinol for years to people who don’t like drugs and are interested in improving their health through better eating.
Rising Stars In Supplements
  • Pycnogenol – Contains proanthocyanidins that protect the body’s cell’s and tissues from oxidative damage a major contributor to aging. [2] Pycnogenol naturally occurs in peanut skin, grape seed, and witch hazel bark. It helps circulation problems, allergies, asthma, ringing in the ears, high blood pressure, muscle soreness, pain, osteoarthritis, and diabetes, for instance.I don’t know for sure, but I think this helped the ringing in my ears. I’m confident my restless leg improved once I started taking Pycnogenol.
  • Apple Cider Vinegar Capsules is a tonic that promotes normal detoxification and digestion. It might help lower blood sugar levels in people with diabetes by changing how foods get absorbed from the gut. [3]I have many clients who rave about these capsules especially those with high blood sugar or insulin resistance. If you’re like me though you have to be careful if your digestion is sensitive. Reducing the dose worked for me.
  • Nattokinase – supports cardiovascular health by promoting healthy circulation. It’s an enzyme (a protein that speeds up biochemical reactions) that is extracted from a popular Japanese food called natto. Natto is boiled soybeans that have been fermented.[4]This was a surprise find for me. All my years in Chinese medicine and I never tried Nattokinase until recently. It’s amazing and while I’m reluctant to call anything a wonder food, this stuff though really helped my blood pressure.
  • Yerba Prima – gentle and non-habit forming, Psyllium husks promote regularity and colon health. There is little research on Yerba Prima though it is a gluten free fiber source that aids many who have food sensitivities.For people who need more fiber this is better than the brand names that contain ‘other things’.The Vitamin Craze
  • Ashwagandha helps the body adapt and cope with stress. This is my favorite It’s an Ayurveda herb. It’s medicinal abilities include stress, strain, fatigue, pain, skin diseases, diabetes, gastrointestinal disease, rheumatoid arthritis, and epilepsy they say. [5]We use it as a general tonic and to increase energy. I’m not sure though we think it improves our health. Ancient folklore says it increases longevity.

Denver Acupuncture Health

As I expressed in the beginning, this was in the local newspaper insert.

My thought here at Denver Acupuncture Health is taking what works for you. Use food as your medicine first and get into the vitamin craze only with the rising stars in supplement that you need.




[3] Folk Medicine: A Vermont Doctor’s Guide to Good Health, written by D.C. Jarvis, M.D

[4] University of Chicago researcher, Dr. Hiroyuki Sumi. It is believed that he was who discovered Nattokinase.


A few years ago, I started reading a lot of stuff about parabens and other chemicals in cosmetics. I love makeup and looking ‘finished’. Like many girls, I freaked out! Why would companies put cancer-causing chemicals in my foundation? Worse, it was in everything, including body lotion. These scary ingredients lurked in my lip balm, they were in my mascara! Really my mascara how could they.


Chemicals In Cosmetics – Finding Affordable Safe Skin Care

Did I need to pay big bucks to get clean cosmetics [wait a minute I’m paying big bucks] or suffer from chemicals in cosmetics I wondered? It sent me on a mission to find something that made my skin care healthy and pretty at the same time.

First, I ran into a local pharmacist who created a great line of skin care after his wife developed breast cancer from the parabens and other chemicals in cosmetics. Yes, breast cancer; this is one of the high-risk areas for these cosmetic chemicals along with Leukemia.

I still often recommend these products, but I found something less expensive and vegan no less. Now I am certainly not a vegan, heck I couldn’t pass for a vegetarian but many of my clients follow these dietary styles. Finding solutions to problems is something everyone knows about me, I love to help.

So what are some of these other chemicals you may be asking, I know I was and surprised by the answers.

It’s Not Just Parabens In Skin Care

Skin CareMost people have heard of formaldehyde. It’s commonly used as an industrial fungicide, germicide, and disinfectant, and as a preservative in mortuaries and medical laboratories. The International Agency for Research on Cancer (IARC) classifies formaldehyde as a human carcinogen and in 2011, the National Toxicology Program, an interagency program of the Department of Health and Human Services, named formaldehyde as a known human carcinogen in its 12th Report on Carcinogen.[1]

You can find formaldehyde-releasing chemicals in everyday house cleaning products and cosmetics. In beauty products, it falls under these names.

  • DMDM hydantoin
  • Imidazolidinyl urea
  • Diazolidinyl urea
  • Quaternium-15
  • Bronopol (2bromo2nitropropane1,3-diol )
  • 5-Bromo-5-nitro-1,3-dioxane
  • Hydroxymethylglycinate

There’s a rule of thumb I use when buying packaged foods that apply here too. If you can’t pronounce it, it can’t be healthy for you. I can’t pronounce any of these can you. If you can, they’re still bad for you.

Green Tea Cleanser Organic Green Tea Cleanser 120 ml
Price: $12.75
[wp_cart_button name=”Green Tea Cleanser” price=”12.75″]

Finding Safer Skin Care

Chemicals in cosmeticsI felt it important to find a skin care line that met three desirables as I call them.

  1. No parabens or formaldehyde-releasing chemicals and low or no perfume.
  2. Plant based, containing things like pineapple enzymes or blue corn both often found in natural skin care products.
  3. Cost-effective cosmetics already cost a lot and I didn’t want to burden my clients or my wallet.

While I found many products online, I wanted something I could make available and use myself that’s when another local skin care line found it’s way into my home and office. It’s called Tao Skin Care.

It meets all three of my goals, chemical free, plant or food sourced, and vegan. That was quite a shock. Oh, did I mention they’re super affordable.Stop Putting Chemicals In My Cosmetics

It’s been almost a year now that I have used this skin care and feel it meets my ‘skin’ test where I can recommend it to others.

On my two visits to the company, I each product is made fresh when you place your order. How cool is that! With natural products, you wonder how long they ‘stay good’ she guarantees them for a full year. I found most things last about 6 or months but not 12 months so I haven’t worried about this.

Ordering is a breeze. You can select your products right from our website. We can only ship within the USA. We add shipping and handling when we confirm your order if it applies.

Facts about these things you should read


photos are Free Reuse Google – RF-LL Dreamstime – and DebraArko


Are you like me? Acupuncture for Migraines – A Patient Story

Acupuncture for Migraines

Some years ago a client told me her story when she came for acupuncture for migraines. She gave me permission to post her notes to me.

Migraines have plagued me since I was young. The medical doctors haven’t really understood the pain I’m in. It’s a rare day I don’t have a migraine. Until recently I always thought they were all the same migraine but Debra helped me understand I actually get three different kinds of headaches. This is my story how acupuncture for migraines worked for me.

Every night like clockwork I awoke somewhere between 1 am and 4 am with a splitting headache. You too? I know me too. So you try a different pillow, in fact, you go on a pillow search for the best night’s sleep only to continue to have migraines or whatever these head pains are. It wasn’t my pillow.

Hormonal Headaches

Then there’s the big one; the mother of all migraines. It comes on one to three times a month and it’s called hormonal headaches. Some doctors told me it was my period, but then why do you have it when you’re not on your period?

health coaching

Of course, I did the allergy test thing. They put me on a few drugs and the headaches kept coming. Sound familiar? It got to be for me that my week was made up of watching for my head to hurt. Then I tried acupuncture for my migraines.

When I began acupuncture, it took a while for the pain to go away. At first I just had a night here and there without a migraine.

Acupuncture For Migraines Is Natural Cure

While the Chinese names didn’t mean a thing to me, I understood that my body had gotten so toxic with all the drugs I was on that we needed to also do a homeopathic detoxification and cleanse. It made a big difference. Not only did the middle of the night headaches disappear with acupuncture I noticed that my sinuses began to clear up as I detoxified by body.

It had taken about two months before I realized that I wasn’t planning my week around my migraines anymore. Dr. Deb explained that I carry my stress in my shoulders and neck; these middle of the night headaches were becoming migraines during the day. This made sense for me because after a treatment when I had a raging migraine at the back of my head I got off the table and the pain was gone! Acupuncture keeps me relaxed and the tension in my neck and back gone without these triggers I don’t have daily migraines like before.

Woman Undergoing Acupuncture

My hormones played a part too. When they switch on and off as she put it, like when I start or stop my period, and when I ovulate effects progesterone and estrogen levels and that is leading to the big migraines that lay me out for days. The combination of Chinese herbal medicine and acupuncture has my hormonal headaches gone now for over ten years. The side benefits of no PMS symptoms are cool too.

Sinus Problems And Migraines

The sinus congestion trigger proved to be the toughest. Do you feel like a weather barometer? I know the feeling, watching the sun disappear behind a cloud overhead and pow! A migraine. Have you ever noticed you can be standing on the sunny side of the street but if you walk over to the area where the rain clouds are forming you start to get a headache! This was me, every time.

Now it’s better, of course I know I have weather induced migraines but over the last twelve months of doing acupuncture these are fewer than last year.

While I still have an occasional headache every few months, I don’t get them daily and my life is my own now. Even my husband noticed that I am ready to go do outdoor activities or make plans without worrying about getting a headache.

It’s exciting to me to travel without being concerned about getting sick headaches and missing out on the fun or being on business travel with pain. Acupuncture for migraines helped me and that is why I shared my experience.


N. B.


Aging Concept‘What is it you want to die from?” Some clients stop and think before answering this question when asked, others reply right away. Do you know your answer?

I know my answer – ‘old age’ what’s yours?

Do You Want To Die From Negativity?


The other day I was speaking with my mother-in-law about some of our friends who haven’t yet retired. My husband and I still work and love our careers. She blurted out, “ they probably can’t afford to retire!”


I gently replied. “We don’t talk like that it’s so negative and just not a good way to think.” They haven’t retired because they love their work. Those that have retired have gone full time into service or charity. One couple a past teacher and nurse, volunteer full time now, while a couple10 years older still works because they love their careers.” I’m talking about people in their 70’s. happiness

Are you wondering how these 2 things are related? How death and retirement relate. Our thinking determines our health. Healthy people have a wellness view of their life or a positive outlook. Usually, they’re quick to answer what they want to die from.

I Want To Die From Happiness


This is the second thing, they know they want to die happy. In their sleep, on a beach, with their lover, but they don’t wish to die of cancer, have a heart attack or worse be murdered.


So what’s your answer? When I asked the question what is it you want to die from did you stop to think of a laundry list of things you don’t want to die from?

What You Don’t Want To Die From


Many people begin a commentary on not wanting to die from Cancer, or Diabetes, Alzheimer’s, and so on…others stop and think they ponder. I don’t wish to die from anything.


Can we change the landscape of dying? We know we leave this earth, but we also understand what we don’t want to die from – disease or in pain. soulquote

This is a good place to start. Realize what you don’t want to die from and plan to live. Some say death is permanent. Who’s to know when it comes to the soul? This isn’t a religious article though we do know the physical body dies.

We know most people are afraid of death yet we plan so poorly for an event we know will happen – period.

Changing The Landscape Of Dying

I want to die from old age. It’s not planned where just how, from old age. I have some ability to predict my way to go by investing living healthy. Changing the landscape of dying is important. Nursing homes and pharmacies are full of people dying of disease. Many are in pain and unhappy.

I will be happy because I live a life full of love with great friendships, an excellent spouse, and fantastic children. I would pass on happy even without a family because I have a strong group of friends and a great support system.

I will die of old age because I invest in health – my health. My method of health coaching or functional medicine centers around 12 core beliefs. We just talked about the first. Joy or happiness. It’s our viewpoint of life. I use it here to talk about what I want to die from. That sounds like a joyful way to pass on don’t you think?

Living a life full of happiness is up to you. Do you think of things from the perspective of negativity? I wrote an article on when to listen to negative comments this is not the same thing.

When we worry or focus on negativity, we produce more of it in our lives. Call it what you want – the law of attraction, you get what you think about most. Maybe you feel more comfortable viewing this subject scientifically. If we look at this from a scientific viewpoint, the endorphins and pheromones you’re sending out through the pores of your body, bring you what you want or what you don’t desire!

Let’s look at three things you can do to be more in control of what you die from.

you want to die from

Invest In Health – Die Of Old Age

1. The first thing we’ve talked about here is the most important thing you can do to invest in a healthy you.

Focus on a new way to look at life. If it’s snowing and you have to drive home in rush hour, don’t think about how much you have to do when you get there, focus on something positive.

Maybe it’s a great time to listen to that book on tape you rented about Highly Effective Relationships or sing along to the new CD of your favorite singer.

Invest in your health. Stop talking about losing weight, or trying diet after diet spend time learning about your bio-individuality and embrace the beautiful person that is you. Sometimes working with a health coach for 6 months is the best way to discover the healthy way to live your life.

This isn’t just weight loss, it’s back pain, arthritis, even getting the upper hand on something like diabetes or IBS. Heck you don’t have to have a health problem to know what it is you want to die from.

2. Smile 5 times more often than you do now each day. Feel and live in a place of joy as often as you can even if no one else around you is happy.

If you aren’t often smiling now, try smiling 5 times today. If you’re a person, who walks around with a smile on their face all day long. You have this covered. Research shows that people who smile live

By now, as a reader of this post you know what you want to die from, so turn those lips upward you’re on your way. Changing the landscape of dying is an individual decision. I feel it’s also a social goal since it makes great economic sense.



All images are copywritten and used with permission from Bigstock, Pixabay, or available through Google Free for commercial purposes.

IMG_0905Colder month have almost past where a warm Sweet Potato Casserole recipe  hits the spot on a snowy day late in February like today. Easy dinners though are always important no matter the season.

A quick night before recipe,  that takes 20-30 minutes to prepare and anyone over the age of 12 can stick into the oven matters to empty-nesters, and busy families.

Quick Night Before Sweet Potato Casserole

You can make this meat pie with either sweet potatoes or yams. We have even done it with different types of squash, especially Acorn, my husband’s favorite.

Below is our audio of cooking instructions. Simply carry your smart device or laptop into the kitchen and listen. Pause as needed. The full recipe for Yam Casserole follows, remember this is a meat pie with tons of vegetables from your refrigerator. We cook this toward the end of our week when we don’t have enough of any one vegetable for everyone.

It’s great to prepare ahead while making your dinner for the night before. When we gave up white potatoes a decade ago we still wanted a warm comfort food on cold stormy nights. It’s easy to do the prep work, as you’ll hear in the recording while you cut up vegetables the night before.

Audio recipe >>> click here! [sc_embed_player fileurl=”″]

Choose health for your Sweet Potato Casserole Recipe

casserole recipe

Many new clients think buying foods organic or free-range meat is expensive. Look for sales, Whole Foods is not offering many great buys. Natural Grocers a local chain has low prices and quality too. Along with Whole Foods, Costco is the only other market that 3rd party certifies organics and labeling.
I have a simple saying, “Buying healthy food now is cheaper than buying expensive health care later.”
Our dish is filled with great organic produce and free-range meats to make it tasty. It a quick night before fixings making it simple to place in the oven when you get home from work before you go change your clothes.
Many recipes I share allow you to experiment and using the last of vegetables in the refrigerator. To make it more interesting you choose your favorite spices of cinnamon, cloves, a pinch of all-spice along with sea salt, pepper, and thyme.
Sweet potato casserole recipe is great whether it’s early October or late winter in February after our friend the ground-hog tells us to expect 6 more weeks of cold.

Dr. Deb’s Sweet Potato Casserole Recipe

Serving 2 people. Double for 4.
Prep time: 20 minutes [night before]
Warming Time: 20-25 minutes [dinner night]
• 1-2 large Sweet Potatoes Or Yams. You can use canned or deli prepared.

• Approx. ¼ to ½ cup of each left over vegetable you have in your refrigerator.
Carrots, Yellow Pepper, Zucchini Squash, Onions, Mushrooms, Cooked Green Beans, and Celery.

• ¼ to ¾ pound of free-range ground meat like beef, pork, chicken, or turkey. We combine 1/3 lb. beef and pork each. Do not blend poultry meats.

• Fresh spices and herbs like garlic, onions, thyme, cinnamon, cloves, ginger, all-spice, or other meat spices.

• Chicken stock or broth to saute cook instead of oil or along with oil

• High-heat oil like avocado, or coconut

• Low-heat oil like olive oil.

sweet potatoe casserole

Meals taste best when a little love it added. While kids seldom remember all the details getting them involved gives them life skills once they go off on their own. It also frees you up as they get older.
The complaints about helping you are less when they feel a contributor to the meal and they are more likely to try a new dish they helped to make.
If you live alone or with other adults, make mealtime special by doing something together or invite a friend to dine with you.
While making your dinner for tonight – you can start this dish at the same time so tomorrow night is a ‘free’ night from cooking.
PREP FOOD FIRST – Do this while you prepare tonight’s meal or if you prep vegetable a few times for use.
1. Dice vegetables.
2. Peel and cube sweet potato or yams. [I make slices for quick cooking]
3. Unwrap meat
4. Spray a small to medium size casserole dish or pie plate.
5. Spray a large skillet or deep cooking pot
Start: Add 1-4 tbp. of high-heat oil to a ceramic skillet – on medium heat.
• Cook onions first until slightly clear.
• Add other vegetables in this order usually, peppers, carrots, green beans, celery, and last the mushrooms. If you are running out of oil moisture, you can add a little chicken broth a tablespoon at a time and turn the heat to low and cover. This is broth sauté.
• You want the vegetable to be slightly soft and translucent.
• While the vegetables cook: Start the yams or sweet potatoes. Cook on top of stove in enough water to cover on medium heat until tender.
• Drain water and let cool a bit, add butter or mild tasting oil and mash. Season with pepper, salt, garlic powder and a dash of cinnamon.
• If using canned you can add these seasoning; deli prepared has spices.
Next: it’s time to cook the meat. We move the vegetables to a small plate and use the same skillet to brown the meat with a little coconut or avocado oil on low to medium. Make sure to break up large chunks with a pan-spatula.
While the meat is cooking, line the sides of a casserole dish or pie pan with the mashed potatoes. Place this in the refrigerator.
• Cook meat until no pink remains. Remove the skillet from the stove to a safe countertop and gently add back in the vegetables mixing well.
• Take the casserole dish out and carefully spoon the meat vegetable mix into the center. If the mix doesn’t fill the dish, you can use a fork to loosen the yams sides onto the top.IMG_0905
Cover and place back into the refrigerator until tomorrow evening.
To cook: remove from refrigerator and place in cold oven. Turn on heat to 350 degrees and warm for 20-30 minutes. Test center for warmth. If still cool place back in oven covered.
This Sweet Potato Casserole recipe is easy to make while cooking other food because you’re simply browning, boiling or sautéing foods on low heat.

psychological traps

The front door to your home shuts with a dull thud behind you. “Home at last you,” says the voice inside your head. Leaning against the wood, you feel drained. Your thoughts turn to events of the day nothing went right – again. Careers are tricky things, we chose our destiny when we were too young to know what inspires us. We later feel unhappy and hate our ‘jobs’. Many people fall into these 3 psychological traps adding to their inner turmoil around their career or life choices.

These are despair, obsessing, and fear. Many clients’ find relationships even their jobs affect their health as much as food. As a health coach, I agree.

Learning how to avoid these traps or face them differently can help you love your work. You don’t have to stay in this job for the rest of your life. You can find value in what you’re doing now. If you ignore the problem, you’ll live in the pursuit of happiness.

A career it similar to a relationship. Many times, we wish we could rewrite it or have a do-over. We’re certain this time we will get it right if we had another chance.


Are these 3 Psychological Traps Affecting you?

 Don’t Give In To Despair

It’s not the end of the world even if the job market sucks. Psychological traps like feeling overwhelmed or despair can lead to depression. Not giving in to these can improve your happiness.

psychological traps- despair

‘Amanda’ went through four career moves before she found the right place to develop her professional interests. She found it wasn’t about the job so much as it was about the environment. Taking a pay cut meant reevaluating her living standards but it paid off in other ways.

She moved in with a roommate, with similar interests and hobbies. It meant she could split cooking and house cleaning. They set up realistic goals for sharing common areas and having guests over. In the end, they parted ways when Amanda, met her fiance’. In two years, Amanda had received two promotions.

Finding Happiness

Key steps to end despair:

Paper and pen is your best friend. Don’t do these steps in your head. Start a journal; these insights can help you later too.

  • Make a list of the things you like most about your current career.
  • Write next to these if you can expand on these where you work now.
  • If not, write down typical places that will give you the opportunity to develop these job skills.

The Bottom Line: Love your job; love the person you’re with -they both are a relationship. happiness

Don’t Obsess

Playing the same story repeatedly in your head is obsessing. Forget the girl next to you at work doesn’t do her job do yours. Unless it’s unethical or criminal, don’t worry about it.

Are you going to stay with this company or not? If you are, these essential steps will help you find happiness with this employer.

Keys to Stop Obsessing

  • In five years, will this issue matter to you, your career or your relationships?
  • If you say something will it improve the situation or not?
  • If you stop worrying about this issue, putting the same amount of time and energy into something else what would that be?
  • Would that be something that would make you happy, improve your career or relationships?

If you still feel blocked or at an impasse with the situation ask yourself one more question.

  • “Is there potential here? Do you need to move to a different department or location within the company to realize your career dreams? In relationships, ask yourself if this is a deal-breaker.

Make a decision about the future; if you don’t like how this situation makes your feel now you’ll feel worse in later. Psychological traps  like worry cause insomnia. Make a choice but don’t obsess.

Sometimes the phone doesn’t ring after a date, or you don’t get the promotion. Worrying about it will not change it.


Jonathan passed over for a promotion obsessed that his boss didn’t like him. Doing the exercise, he realized he enjoyed the graphic design aspects of his job. His move to the design team led to an advancement to team leader later that year.

Carlie fought with Michael every time they went on a date still she cried beside the phone when he didn’t call for days.

Bottom line: If the relationship or job is making you obsess about it or worry, it’s not making you happy. Find what will make you happy.

The Worst Psychological Traps Come In 3’s

Don’t Become Fearful

When we allow fear to come into our lives, it paralyzes us or stops us from our higher good.

Catherine, an entrepreneur, was successful in business but had an unfortunate history with relationships. Now she was fearful to try dating once again. Sad that she would spend the rest of her life alone she came to me to lose weight thinking that might be the problem.

She held on to fear as tightly as she did extra pounds. We worked with both her fears and eating style. Slowing down as she ate helped her to feel full with less food. She began to lose weight boosting her self-image. When she accepted a date, not rushing also made sense.


Dating was uncomfortable as she put it. Men always thought she was aggressive. Using these steps helped Catherine overcome her fears and they can help you too.

Essential Elements To Dissolving Fear

  • Learn More
  • Take Action
  • Let Go

We fear what we don’t understand or fear what we think is true about ourselves. Fear interferes with our happiness. Catherine was aggressive because she fear rejection especially by people of the opposite sex.

Learning more is tricky. You can ask your direct supervisor in your job. Jonathan talked to his boss who knew he shouldn’t be in computer coding and was thrilled to help him get to the right department where he excelled.

Catherine wanted to start a family. She learned to slow down and met the right man, not on the first date, six months later at her cousin’s summer party. She let go and took deliberate action to develop a relationship.

We fear things we don’t know or because we had a bad experience. When we take the steps to overcome fear, freedom comes into our life.

Self-talk can generate fear too. Often we rationalize things. Instead, invest time and effort to know what it is you want and then take action to achieve it.

3 Psychological Traps

The Bottom Line: Fear will stop you from ever having the career or relationships you want. Surrender, let go, and allow your passion and gut to guide you.

Despair, obsessing, and fear hold many individuals back from success in their lives. Celebrate the small stuff in life it’s make you happy to value the little things. When you remove these 3 psychological traps, you realize that you make your own happiness.

copyrighted and free images from Bigstock and Pixabay

“Last night I closed my eyes only to wake a full hour before I had to get up. I can’t sleep once again. Worse yet it is Saturday; my only morning to sleep in.” It’s been a busy week and like you, I need sleep to recoup my energy. Clients share some version of their insomnia with me weekly. This is just one that I heard recently. Many people can’t sleep. The reason varies. There are many natural ways to get a good nights’ sleep.

can't sleep

Copious numbers of people try prescription drugs like Ambien or Lunesta only to experience horrible side effects. They range from bad dreams, sleep-walking, not being able to wake up. Lower Libido is another complaint I keep hearing too. The one time I tried it I hallucinated!

Even some forms of natural medicine can have side effects.  My advice don’t give up with holistic aids there is more than the name of the product or ingredient to consider. There is the cultivation and the foods you consume. That’s right your mix of foods, and natural substances, when you can’t sleep, can interact.

Why Our Minds Can’t Sleep


When we can’t sleep, it may be our minds are over-busy, or we suffer from physical pain. These are the two most common problems that create the sleeplessness. Increasingly a high percentage of sleep issue is hormonal in both men and women! I’ve seen patients with insomnia for many reasons; I don’t give up and encourage you to not either.

Our brain and nervous system need neurotransmitters or chemicals to function. When our minds can’t slow down, these chemicals don’t activate correctly. Acupuncture is an extremely helpful part of a healing program for long-term or chronic sleepless nights. There’re three types of sleep aids I like to recommend to help you when you can’t sleep. I’ll cover one in this article, share a few, and include the others in another article.

The Body’s Hormone For Insomnia


Melatonin, for instance, is a natural hormone made by the Pineal gland inside the brain. Our brain knows to stop making it from light hitting the eye. Because we stay up late, have on bright lightening, the Pineal gland doesn’t get the signal.

I had to try a few brands to find one that didn’t cause nightmares for me. This is a common consequence, especially when taken within 2-3 hours of drinking alcohol. Some clients do better with a sublingual form over a capsule. For me, it doesn’t matter it’s how it made. This is why I encourage people to try numerous brands before giving up on Melatonin.

A few other forms we use are a homeopathic remedy and slow release blend. Sometimes the type of Melatonin you take makes the difference for insomnia.

How melatonin works in our body is different from the other sleep-aids I’ll share with you in this article. It is similar to a clock starting to increase around 9 pm making you sleepy and decreasing to untraceable levels at 9 am. Lowering lights, turning down the TV, or shutting it and computers off at 9 pm can enhance your ability to fall asleep naturally. If you don’t go to bed until a few hours later, fill this time reading in a gentle light that doesn’t fill the entire room.

When You Can’t Sleep Try Natural Options


Melatonin isn’t the only natural formula I recommend to clients with insomnia. When I can’t sleep a few specific herbal prescriptions or my favorite, a neurotransmitter work wonders. Gaba or Gamma-Amino Butyric acid is another neurotransmitter. It acts as a tranquilizer for most people. It is non-habit forming and it is a chemical that is made in the brain.

It is used for relieving anxiety, improving mood, reducing symptoms of premenstrual syndrome (PMS), and treating attention deficit-hyperactivity disorder (ADHD). It is also used for promoting lean muscle growth, burning fat, stabilizing blood pressure, and relieving pain, according to WebMD.

Even deficiencies in micronutrients can cause insomnia. We offer testing to help you get to the root of the problem and treat it naturally.


I’ve had patients who haven’t had a good night’s sleep in years start sleeping better with acupuncture and one of these various natural supplements. To learn more about the other insomnia options schedule your visit today.


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Law of Attraction

During my morning reading today, it hit me. I was focusing so hard on the big outcome that I was missing the small things that come into my life telling me I am on track. It occurred to me clients do the same thing! We forget to celebrate the small stuff and lose sight of the blessings [this is my word for wonderful things that happen] in our life.

A farmer related this story to me: how he would wait daily for the mail carrier to arrive hoping he would have more checks than bills coming in. He sold organics to small communities that added his goods to their local community garden for more variety or at farmers’ markets.

As a health coach, I am ecstatic to work with a local organic farmer. Our goal at the time was a more positive mindset or spiritual deepening. I am not talking about religion, that’s not part of coaching. It is about Law of Attraction.

Celebrate The Small Stuff And Big Things Happen

farmer's market

“Jim,” noticed his thoughts ran a bit negative around money, and he knew these checks would come in, but he was anxious. Fear dominated his mind.

Poor as a kid he heard his dad screaming, as he put it, about cash. This is a common thing for many people I talk to, it seems that anyone whose family lived through a recession or depression heard one or both parents upset about lack of money.

It’s hard for kids and imprints them with a sense of fear and loss around income. When they grow up, they have a weak relationship with prosperity. The law of attractions affect all areas of our life even our health. A big roadblock as mindset of lack interferes with wellness because it causes stress leading to health problems.

During our coaching session, we talked about how he might celebrate the small stuff that came into his life. Have you ever noticed when someone doesn’t agree with you he or she holds their breath? I could hear Jim do this. Not a sound on the other end for a solid 30 or so seconds. Then he blurted out, “what do you mean celebrate the small stuff”?

“What if you found a nickel on the sidewalk do you bend down and pick it up and say, thanks!” I asked. Another silence as he held his breath. Then he replied, “half the time I don’t stop.” Then he chuckled, “I get it, the small stuff.”

 Celebrate the Small Stuff In The Mailbox

celebrate the small stuffThat day he went to the mailbox, nothing but bills and no checks from his customers. As he walked back to the house flipping through the bills, he noticed a stamp not postmarked, worth 47 cents. . Grinning he chose to celebrate the small stuff even if it was only the price of the stamp that he held in his hand.

We think it’s silly to do this, but he said aloud, “Thank you.” That is what I mean by celebrate the small stuff.

A few days later his mailbox was full of checks, many more than he expected. He got three new vendors too within a few weeks. He changed how he thought choosing to celebrate the small stuff, so the door is open to receive even bigger things in our life.

Using the Law Of Attraction

Jim had always thought he would sell to a large vendor or food store. A great dream for sure but he told me later, he really never wanted that in his heart. He liked farming and working with real people. This is how the law of attraction works. We get exacting what we think about most of the time.

celebrate the small stuff

He has his products at most farmer’s markets, and in over 25 community gardens. This past year he added fresh poultry meat and eggs. Recently he started a website shipping boxes to homes throughout the state of frozen organic chicken meats.

Sometimes I get my biggest lessons from my clients. Other times it the other way around. We all need simple reminders like to celebrate the small stuff. This weekend I gave thanks for a friend who threw a great super bowl party. These simple things make us smile. Smiling is healthy. If we do it more often, we lengthen our lives. When we laugh, we add years.

Today I celebrate the small stuff along with you. The law of attraction works in everyone’s’ life including mine. I had two new coaching clients in one day! They found me through referrals. That’s so cool.

all photos are copyrighted – thanks to Bigstock, Fotolia, Dreamstime

Migraine pain

Migraine pain can stop you in your tracks. If you have had a headache you know how much it can drain you, steal away the moment and right out make your day suck. Having a migraine is like having twenty headaches all at once.

Migraine Pain Can Control Your Life

The pain is so intense you feel like someone is using a drill inside your head. It does not stop there for many. Your stomach feels like you have eaten bad or spoiled food.

Seeing straight is impossible. Your vision is blurred and bright halos sear into your eyes – it’s a migraine.   Acupuncture aside, which is the single most powerful natural medicine for pain management and relief there are things you can do to help alleviate or stop a migraine right at home.

10 Migraine Triggers To Avoid

Headache PainThis is our “Dirty 10” Migraine Triggers to avoid from Denver Acupuncture Health.

  1. Avoid Emotional Stress – is one of the most common migraine triggers. Using  mindfulness applications for smart phones and computers are abundant. Sit for 5 minutes, breathing or listening to soothing music, and good things happen. Experts say it can eliminate pain, reduce weight, and increase your longevity by 21%.
  2. Fatigue – Lack of sleep increases migraines by 30%.[1]
  3. Allergy problems –All types of headaches. [2]
  4. Sinusitis – Like allergies head congestion adds to the problem.
  5. Eyestrain –Ophthalmologists report Computer Vision Syndrome causes causes this in  48.83% of patients with 45.68% experiencing some form of headache.  [3]
  6. Poor Posture – 1 in 4 migraines I treat are from hunching over, sitting bent instead of straight and other position issues.
  7. TMJ – A study reported by Pubmed states that “53% of those with TMJMD-type pain had severe headache/migraines.” A Dental directory notes that few TMJ dentists consider a relationship when working with patients. This is alarming to say the least.
  8. Low Blood Sugar – Be sure to eat regularly! Migraine triggers like dieting or skipping meals start with light-headedness.
  9. Hormonal Imbalance – The American Heart Association [4] of all places, has a great article on the relationship between migraines, hormones, and stroke. In summary if you’re hormones are off and you suffer migraines this can lead to serious problems later. Hormonal migraines along with weight loss are two top client complaints.
  10. Constipation And Nutritional Deficiencies –If I combine all nine other triggers, they each have roots in poor eating habits and bowel problems. Sounds stupid, I get it. My migraines did not stop until I did – get it.

Migraine TriggersEmotional stress leads to eating on the run, overeating, or skipping meals. All of these often create unfortunate food choices. Lack of sleep leads to fatigue so does worry. I did both, do you? I did not want to face the facts that some food just does not like me and my gut did not care for those foods either!

I sit for long hours at the computer, taking breaks became essential so did sitting up and not sliding down in my chair. Remembering to eat or rather graze on healthy snacks it takes a few moments to plan in the morning; it is better than going for something like cookies, chips or other junk food. Dental work produced TMJ for me; jaw exercises along with a mouth guard worked. What was the cause of my migraines? Hormonal imbalance.

All these other problems with the exception of jaw pain can affect your hormonal levels. Hours staring at a computer that turns brain chemistry off and off at the wrong times leads to wacky estrogen and testosterone. Food, nutritional deficiencies like salt, yes salt can all stop you in your tracks with migraine pain. This is why virtual health coaching works I look at life and health as one complete you.

Migraine headaches are no laughing matter. They takeaway your life, I know as a past suffer. They are on the rise, affecting many Americans. Approximately 50% of patients at Denver Acupuncture Health seek relief. About 30% of our virtual health coaching clients report some form of head discomfort. If you suffer migraine pain, you are not alone.

Here are stats.

  • Nearly 1 in 4 U.S. households includes someone with migraine.
  • Amazingly, over 10% of the population – including children – suffers from migraine. That is more than diabetes and asthma combined!
  • About 18% of American women and 6% of men suffer from migraine.
  • Migraine is most common during the peak productive years, between the ages of 25 and 55.
  • Migraine tends to run in families. If one parent suffers from migraine, there is a 40% chance a child will suffer. If both parents suffer, the chance rises to 90%.
Virtual Health Coaching

Where To Start – Two Ways Virtual Health Coaching Can Help

Changing your diet and using the right natural supplements for you can end your pain. We can assist you with these, talk to us about our virtual health coaching.

The first step is to look at the triggers that may be part of the problem. Think of ways to reduce these and begin today. Next up we’ll talk about foods and nutritional supplements to stop or help with migraines. Spend time with a virtual coach for your migraines, and you will wonder why you waited so long!





The large extent of research makes it impossible to cite all studies here are a few others.

Migraines and TMJ – ––

Photos are purchased – copy-written: PresenterMedia


It is a busy day for you four meetings and one of your children is home ill. The pain starts without much notice. A tingle then tension in your jaw; it is a tiny thing compared to the searing pain that travels up your skull from your cheek. Then you notice it. You’ve clenched your teeth tight. You have TMJ or temporomandibular joint pain[1].

The voice inside your head whispers, not today.

TMJ Pain Leads To Migraines And Neck Pain

TMJ can cause migraines, headaches, neck pain, and facial pain. Stress is the primary cause of temporomandibular joint disease or TMD although many clients complain it started dental work[2].

temporomandibular joint disease

Many clients try mouth guards wearing these at night. They do little for the daytime stress that leads to TMJ accompanied by head or neck pain. Often they do not fit well or cause more problems. Acupuncture can effectively decrease pain, ease tight muscles along with massage.

Adding some simple life changes will help you end TMJ permanently. Acupuncture can treat the symptoms although getting to the root will ensure long-term success.

These three tips can help you stop your TMJ pain.

Temporomandibular Joint Relief With Breath Meditation

We’ve all heard meditation can help calm your nerves; it is real. It is a practice of taking a moment to let go of the drama in your life. Meditation is helpful for anxiety and sleep too. Breathing meditation is one of the best and simplest ways to start reducing TMJ pain.

  • You can do this just about anywhere and several times daily. It does not matter if you take 1 minute or 5 minutes.
  • Take a seat that is comfortable for you. Place your tongue behind your upper front teeth stretching your cheek muscles
  • Let go of the air in your lungs. Slowly breathe in keeping your mind on the air coming in your nose while you count to 4. Next hold the breathe gently for a moment before you begin to release your breath threw your mouth pushing your lips out. Then relax your face before taking another breath in, in the same manner.
  • If you only do this 3 or 4 times, you’ll notice your jaw muscles relaxing. Doing this 4-5 times daily in the beginning can have an immense impact on your TMJ.

Relief TMJ with Jaw Exercises

temporomandibular joint diseaseStrengthening your temporomandibular joint is helpful.

  • This first exercise will strengthen the joint with pressure and tension.  Use the palm of your hand pushing up gently under your chin. Carefully try to open our mouth without causing pain. This is a gentle stretch. Do this several times daily at first until your pain subsides.
  • You can also use your fingers to push down on your lower teeth, softly.  Carefully try to close your mouth. Just be sure not to bite down on your fingers! This exercise is the opposite of the first.
  • Stretch the neck muscles.  Stretching the neck muscles helps to relieve pressure.  A smooth move is to act as though you are creating a second chin.  Lean your chin down toward your neck, but don’t bend the head downward.  Doing this for ten seconds elongates the neck, stretching it to loosen the muscle.

Use Acupuncture To Reduce The Pain

Acupuncture is a bonus when you are in pain. For TMJ, it helps ease the pain by reducing inflammation, and tight cheek muscles. If you are experiencing headaches or neck pain acupuncture with massage is essential.

TMJ disorder does not have to be a permanent problem.  Implementing these three steps will help eliminate your pain. When you relieve your jaw pain and headaches you will sleep better and feel a sense of freedom from the underlying problem.



 Images for this article: Fotolia, Bigstock, Pixabay Free, Google free to use license.