Collectively the holiday season creates a lot of havoc, especially for those of us that live in cities. For many the holidays are anxiety producing. Between work, family obligations, financial stress, gift giving, traveling, and busy schedules this time of the year feels intense and crazy.

For those of you who are sensitive to energies and the people around you. Like myself. The holiday season can be exhausting, and filled with anguish.

I used to dread the holiday season, I’m a recovering scrooge. Mostly because it is so anxiety producing, and the pop Christmas music that starts playing in every store right after Halloween. I’m still peeved about the latter. However, I have learned how to keep my center, by self care, eating healthy and being grateful for all the gifts I have in my life. Now I can appreciate the joy of the holidays which are also a beautiful time to spend with people you love, share food and laugh.

1. Self Care– this is the season of giving. And give to yourself. Take the time to gift yourself a massage, an acupuncture session, energy work, spa treatment or any other healing modality. Move the stress and anxiety out of your body. I personally make sure I keep on top of this with regular acupuncture and bodywork sessions, because this is also the season for illness. Due to stress and diet, people get sick during the holiday season. It is so important to keep your immune system strong, and your stress levels down. Acupuncture sessions also help you stay balanced and focus during this time.

2. Meditate- breathe and stay grounded in your body. If you a person that meditates great. Do more. If you are someone that has a hard time meditating- find a guided one. Youtube has thousands of guided meditations.

Here is a simple 5 or so minute meditation you can use: Breathing is key to to building a strong relationship with your body. Close your eyes. Take 5 deep breaths. Inhale for 5 counts into your belly, exhale for 5 counts.

Now notice any place in your body where you are having any sensations. It could be tension, tightness, pain, dull ache or tingling. Breathe into that space. Have the intention of calming and relaxing the area. You can continue relaxing various parts of your body. And just breathe and be.

In a situation that is stressful- remove yourself and breathe. Like at your family gathering.  Bathrooms are really good places to find some privacy to get centered.

I just started meditating this year. I had a hard time for many years. Since my mind is always on hyper mode. Guided meditations with visualizations helped me begin the process. As an empath, I used to have a hard time differentiating what I was feeling. Since I started meditating on a regular basis over the last year, it’s so much easier monitoring my thoughts and emotions. So when I am in situations where I am triggered, I can always go within. I like to think of meditation as cultivating a relationship with yourself.

3. Food– Enjoy the food of the holidays. There are dinner and work parties, so much celebration happening. Just monitor you sugar intake. Sugar lowers your immune system, adversing affects your digestion and cognitive functions. Read more on my post on sugar and the flu season. Eat as much whole, natural organic foods as possible. And drink lots of water.

4. Alcohol – is a depressant. And for those who are inclined towards depression and or anxiety. Drinking copious amounts of alcohol will intensify your emotional state. Limit your consumption of alcohol, and drink moderately.

5. Give back– being of service to others is always a beautiful way to shift your emotional state. Volunteer and share your time with others. It will help you see a different perspective of your life.

6. Gratitude– We all have so much to be grateful for. Give thanks for all the gifts and the love you have in your life. It is helpful to write it all out. Set 5  minutes on a timer and write all the things you grateful for. You’ll have quite a lot.

I am grateful to have a great apartment in Los Angles. Beautiful friends. I’m forever and always grateful that I love what I do.

During this month of frenzy remember do take some time for yourself. Give to yourself. Love Yourself.

If you are looking to book an acupuncture session to get you balanced during this holiday season. You can book ONLINE, or email me at hello@pelviswellnessmethod.com.

HAPPY HOLIDAYS!

With Love,
Carine

As a plant based person aka vegan, the one number question I get asked is: Where do you get your protein?

98% of people are getting more than enough protein in their diets. Even the vegans and vegetarians are fulfilling the daily requirement of 42 grams of protein daily for women and 56 grams for men. There is plenty of protein in vegetables, grains, nuts and beans. However, whatever your diet is it is important to create a balanced one.

The real question should be: Are you getting a variety of foods in your diet? In our developed nation it is nearly impossible to become protein deficient. We run into problems in not consuming enough nutrients from a lack of  variety in our diet.

Amino Acids are the building blocks of protein, there are twenty. Nine of which are essential and are needed to maintain a healthy body. They have to come from our food. And you can get all the essential amino acids from plant based sources.

Each amino acid has a specific purpose. For example Leucine is best for stimulating muscle strength and growth. If you are an active person, you should consume more cashews, almonds, hemp seeds, chia seeds, sunflower seeds, pumpkin seeds and sesame seeds.

Most of us have been conditioned to believe that veggie proteins are limited. They are not. Plant based protein sources are vast and abundant.

Have questions on how to incorporate more plant based foods in your diet? Or about your health?

Schedule your 15 min free consultation or email me at info@carinecamara.com.

Big Love,

Carine

Download the full list of the essential amino acids and their best plant based food sources

We all have judgements about everything. Speaking as someone that has been working on my own judgements about life for years. I recently started looking at my judgement around food. Is food good, bad or neutral? What are your food judgements based on?

Food is neither good or bad. It’s neutral. How your body feels is what matters most. Your body will give you signs that will help you understand what feels good and what doesn’t.

Food is our life force. We think about it all day. What are we going to eat? With whom? We plan events and dates around food. It is an important part of our lives. And it can be the source of so much suffering and anxiety.

So what, I am an acupuncturist and have years of training and experience. Yes, I have a lot of knowledge and resources, however, you know your body more than I do. You live with it. And if you don’t understand how to read and interpret the messages your body is showing you, that is where I come in.

This is where my expertise lays: guiding you to a place where you can understand what nutrition your body needs.

No Diet. No judgement. You learn what foods feel good in your body.

I don’t know about you. But I LOVE food. I love cooking it, eating it and sharing it. I use it medically and recreationally.

And I love having FREEDOM. Releasing my judgements about my food has given me a certain level of freedom. I choose to eat healthy and mostly plant-based foods because that is what feels good in my body. And I am happy about my decision. And your diet will look completely different, because that is what your body needs.

I invite you to think about your judgements around food and your diet. And see where you can be more compassionate, loving and nourishing towards yourself.

“Be less of a judge and you will be surprised that when you become a witness and you don’t judge yourself, you stop judging others too. And that makes you more human, more compassionate, more understanding.” —OSHO

Curious, on ways to deepen your understanding about your diet. Email me at info@carinecamara.com or call 925 310 5317.

Bon Appetite.

Much Love,

Carine

I have suffered from facial acne since I was 14 years old. I have used various products, topical creams prescribed from my dermatologists, and got facials from estheticians.  But they never got to the root of the problem. At its worse during my teenage years, I asked these skin experts could it be my diet. The overwhelming response was no.

As a teenager and into my twenties my acne was a major source of pain and insecurity. I never really saw myself as beautiful because every time I looked in a mirror all I saw were my whiteheads, blackheads and blemishes. I was desperate to figure out a way to heal my skin. And now I consider it a blessing because it forced me to look within. Beauty shines from your heart not your face.

Along with acne, I suffered from chronic digestive issues with constant bloating. I know when my digestive system feels good, my skin looks good.

For me, I started with removing sugar and processed foods. This helped. Then for most of my twenties, I did no dairy and no gluten. This made a huge difference, and I thought that my skin would really start to heal. I went to estheticians, try new natural products and took some supplements. Sigh, I still had breakouts.

By the time I reached my thirties I was pretty frustrated. Being a holistic health care provider and an acupuncturist, I felt like I should be able to figure this out. With the help of a fellow acupuncturist,  I realized that for me the inflammation was due to nightshades. This food group potatoes, tomatoes, eggplant, and peppers were the cause of my bloating. Since eliminating these foods my digestion and my skin have improved. Food sensitives change as we do. Now small amounts of dairy and wheat are okay. However, I closely monitor my skin and its reaction to my diet.

Presently my skin still has a bit of more healing to do. But this is the best it has EVER been.

I have a simple skin routine I use natural products that are made for sensitive skin.

Internally I saw the biggest shift when I started increasing the amounts of antioxidants I consume. Eating large amounts of fruits and veggies. My skin has never looked so good!!!  And drinking lots of alkaline water is always important.

I write this all to say: if you suffering from acne, there are ways to heal it!!! This was my journey and yours may look different; however, the one constant is DIET.

Want to learn about your body and the best foods for you to avoid and consume for your skin? Schedule a free 15 min health consultation, email at info@carinecamara.com or call 925 310 5317.

Much Love,

Carine

The heat of the summer months tends to dry out our skin. Top priority is to stay hydrated, by drinking a lot of water and eating hydrating foods.

Here are some Chinese Medicine Tips:

Summer is a time of expansion, growth, activity, creativity, connection. Being outside, travel, play are all summertime joys. This is also the time of year when the fruits and vegetable are plentiful and colorful. Take advantage of this abundant time of year to enjoy food and the people in your life. It is best to eat raw fruits and vegetables, or lightly cook your foods by steaming. Cooking with more water than oils will produce lighter meals.

True radiant skin, stems from the root of your internal organs. They keep your skin glowing.

Of course, acupuncture sessions will bring more blood and healing to your skin. As well stimulate collagen production, helping to keep your skin tight. Acupuncture treats your whole body to address the root cause of your health condition.

For a pdf of the foods that specifically nourish your Lungs and Large Intestine.

Email me at: info@carinecamara.com

With Love,

Carine

SIGN UP & GET YOUR FREE GUIDE ON  FOODS THAT NOURISH THE SKIN.

I am huge on nutrition. Food is medicine. I live it, breathe it and eat it. And I encourage anyone that is looking to become healthier to look at their diet. Everything you put in your body has a direct affect on your wellness. Eating a diet rich in fruits and vegetables will nourish you with various necessary vitamins and minerals.

The Environmental Working Group has published the Dirty Dozen list. The foods on this list contain the highest levels of pesticides and chemicals. I recommend eating organic as much as possible, and if you are purchasing foods from this list, please make sure they are. Some vendors at your local farmer’s market may have produce that is not certificated organic.  Make sure they don’t use harmful chemicals and pesticides.

Strawberries are at the top of the list. The average American eats 8 pounds of strawberries a year. They contain dozens of chemicals that have been linked to cancer and have been banned in Europe. According to USDA tests, the residue of these chemicals can still be found on the strawberries after they have been picked, rinsed and washed before eating.  For more information please read: https://www.ewg.org/foodnews/strawberries.php

Dirty Dozen:

1. Strawberries
2. Apples
3. Nectaries
4. Peaches
5. Celery
6. Grapes
7. Cherries
8. Spinach
9. Tomatoes
10. Sweet bell peppers
11. Cherry Tomatoes
12. Cucumbers

*Plus kale and collard greens have traces of toxic chemicals and pesticides as well.

Summary of Key Findings:

• A simple sample of strawberries contains over 17 different pesticides
• A single grape and sweet bell pepper contain 15 pesticides
• More that 98% of strawberries, grapes, apples, nectaries and peaches contain at least one pesticide residue.

Here is a list of the clean fifteen. I always recommend organic, however, if that is not available these foods are least likely to hold toxic pesticides.

Clean Fifteen:

1.  Avocado
2. Sweet Corn*
3. Pineapples
4. Cabbage
5. Sweet pea frozen
6. Onions
7. Asparagus
8. Mangos
9. Papayas
10. Kiwi
11. Eggplant
12. Honeydew Melon
13. Grapefruit
14. Cantaloupe
15. Cauliflower

*Keep in mind that most conventional corn is genetically modified, to avoid purchase organic corn.

Summary of Key Findings:

• Only 1% of Avocados samples present any detectable pesticides
• Multiple residues are rare with the Clean Fifteen foods, only 5.5% of the samples had two or more pesticides
• No single fruit or vegetable tested for more than 4 types of pesticides.

For more information please refer to the EWG website. 

With Love,

Carine

Welcome to Spring!

Are you feeling tried? Have low energy? Is your mind foggy and sluggish? Have you gain weight? Headaches? Mood swings? Digestive Issues, bloating, abdominal pain? These could all be indicters that you need to clean up your diet and rejuvenate your liver.

This is the time of year to shake off the hibernation of the winter months, and embrace the movement of spring. In Chinese Medicine the spring is associated with the Liver Organ System. The liver has a multitude of metabolic and physiological functions, including naturally detoxing your system by filtrating your blood of substances such as hormones, drugs, alcohol and chemicals.  All these substances cause your body to work overtime to remove them. By cleaning up your diet, it gives your liver time heal and do it’s job more effectively. The spring season is when the liver energy is the strongest, it is the best time to rejuvenate and revitalize your diet!

I’m not a strong component of extreme fasts or cleanses of deprivation. They are so hard on your system physically and emotionally. An article from Mayo Clinic, says that there is little evidence to support if detox cleanses work. I agree with the author’s assessment that eliminating processed foods in the diet, results in people feeling better. Is it the cleanse or the diet? I believe it is the diet.

I recommend a 14 to 28 day liver rejuvenation. A gentle approach to cleanse your liver.  28 days is best

2. Week 2 to 4: Focus your diet on plant based foods that have high nutritional value that benefit your liver. Buy as much organic fresh foods as possible.

Avoid all dairy, fatty meats like bacon and all grains and legumes.  

Your diet should be 80% plant -based. 20% animal protein. If you want do 100% plant based, go for it.

Animal proteins: Organic, pastured raised, hormone free and anti-biotics free. The best source of animal products is your local farmer’s market.

• Eggs
• Fish (Wild)
• Bone Broth
• Beef liver
• Lean Meats

3. Supplements and Teas

• Chicory Root Tea- supports the liver
• Milk Thistle – promotes liver health
• Spirulina an amazing superfood.  Filled with vital nutrients, it protects the liver from damage.
• Turmeric- protects the liver from damage and improves detoxication

An additional cleansing tip is exercise. Movement is key to get the liver energy moving. Also, take this time to reset your health and life, by reconnecting with the nutrition for your body. It is vital to your health and wellness. Food is medicine.

You can also add supplements to your routine. If you would like a personalize detox protocol for you and your health goals. Please email me at info@carinecamara. 

Much Love,

Carine

Suffer from constant headaches! I completely understand and empathize. I often get anything from a dull ache, tension headaches to full-blown migraines. I am a headache expert and want to share with you how acupuncture has helped me relieve my headaches.

Here are 5 ways Acupuncture helps your headache:

1. Reduces physical pain. By releasing oxyoctin, a chemical responsible for helping your body manage pain, and heal wounds and injuries. It also contains anti-inflammatory properties.
2. Releases tension in your muscles. Acupuncture brings more blood and movement into your joints and muscles.
3. Reduces your stress, by releasing serotonin. Our feel good chemical.
4. Promotes movement of energy, and it opens up blocked channels in your body.
5. Calms your central nervous system. Allowing you to relax.