You Are Not A Number

How do you find the right doctor? Physical therapist? Acupuncturist? Most patients are finding time with their healthcare providers shrinking. The time spent with your healthcare provider is important so that all your questions and concerns are heard, not to mention thoughtful discussion about the best treatment or wellness plan for you. Here are some questions that you may want to ask a potential health care provider:

1. “Each time I have an appointment, will I be see the same doctor/therapist/acupuncturist?”
2. “How long will my appointments last?
3. “If I call with questions, can I speak directly with my provider?”
4. “Do you have a particular specialty?”
5. “How long have you been practicing?”
6. “What tools do you rely on most when treating your patients?”

As a physical therapist, I see how healthcare time is spent, both as a patient and a provider. From my perspective, not having enough time with patients leads to sub-standard care. I feel fortunate to be a part of a model that is truly patient centered and really meets the quality standards that many espouse, but do not actually deliver. I encourage you all to look closely and make sure that you are not a “number” in your healthcare provider's office. The greatest compliments we receive at Jade, from both employees and patients, is that they feel listened to, are in a cheerful office, receive high quality care and are grateful for the TIME we spend with them.

This is how Jade answers the above questions:

1. Each physical therapy appointment will last 50-60 minutes, acupuncture 90 minutes, and you will be treated by a licensed physical therapist or licensed acupuncturist every time. We do not have physical therapy aides or athletic trainers providing treatment. Your treatment will occur in privacy.
2. If you have questions and call us, our receptionist will answer the phone - we’d be surprised if it wasn’t a pleasant greeting! If you ask to speak with one of us about your acupuncture, physical therapy or yoga therapy, they will make sure that our acupuncturist or physical therapists return your call.
3. We each have different areas of specialty and are passionate about providing care in the areas of women’s health, orthopedic injuries, sports injuries, ergonomics and post-operative rehabilitation.
4. Jade Integrated Health was established in 2001 and all of our providers have at least 10 years of clinical experience.
5. Our tools are wide and varied - acupuncture, dry needling, myofascial release, therapeutic exercise, pool therapy, patient education, Chinese herbal formulation and thermal modalities are most commonly used.

We’re sure that you have questions of your own, so we look forward to spending time answering them!

Give us a call today for a 30 Minute Free Consultation! (207) 773-5778

Nancy Charlebois

Nancy Charlebois is a licensed physical therapist and massage therapist. She graduated in 1996 from Springfield College with her Master’s Degree in Physical Therapy. Nancy has worked in a variety of treatment settings, from a neonatal intensive care unit to nursing homes during her 14 year career. Since moving to Maine, she has developed a strong outpatient orthopedic focus working with patients experiencing pain. She also specializes in women’s health physical therapy.

7 Yoga Poses to Detox and Cleanse Your Body in 2015

A New Year and Refined You!

Inhale new, exhale old! 2015 is here and it is time to cleanse yourself of anything that did not serve you in 2014 and welcome in new opportunities in the new year.

I have recently seen numerous articles about creating "a new you" in the new year, and started wondering: do we always need to have this feeling of starting over from square one to find balance and happiness in our lives? Aren't there things we like about ourselves and our lives that we have cultivated over the years?

In yoga class the other day, the teacher invited us to welcome a "refined you" in this year. A Refined You. I swished it around in my mind a few times and liked how it sounded. A Refined You allows you to reflect on aspects of your life that are not working and make steps towards changing them, while growing the facets of your life that are positive and working well.

I invite you to join me this new year in taking steps towards a Refined You and leave you with these 7 Yoga Poses to Detox & Cleanse Your Body to help you get started!

Namaste!

1. Cat / Cow

Benefits: Massages the spine and belly organs.

Instruction: Starting from table top, inhale press into the hands as you arch the back drawing the chest forward while gazing straight ahead or toward the ceiling. Exhale as you round the back, spreading across the shoulder blades as you tuck the chin and tailbone.

2. Downward Facing Dog (Adho Muhka Svanasana)

Benefits: Numerous benefits including improving digestion, relieving headaches, insomnia, back pain, and fatigue.

Instructions: Starting at table top reach through the hands as you lift the hips back and towards the ceiling. Rotate the outer upper arms in as you spread across the shoulder blades and pull the belly into the spine. If the hamstrings are tight take the feet to the outer part of the mat.

3. Standing Wide Leg Forward Fold w/ Twist (Prasarita Padottanasana variation)

Benefits: Stimulates and massages the abdominal organs, improves and relieves digestion issues, as well as tones the abdominal wall.

Instruction: Step the feet 4-5 feet apart, feet parallel with toes slightly angled in. Bring the hands to the hips elbows pointing back. Inhale, lift the chest, exhale forward fold. Bring the hands underneath the shoulders. Walk the left hand to the center as you draw the right hand to the right hip. Slowly begin to revolve open to the right, twisting from the belly. Take a few breaths here and if comfortable, reach the right hand towards the ceiling, fingers spread. Switch Sides.

 4. Seated Twist (Marichyasana C)

Benefits: Tones the liver and spleen and stimulates the intestines.

Instructions: Draw the right knee in. Reach the right hand to the floor behind you as you lift the left hand toward the ceiling and hook the elbow on the outside of the knee. Inhale to find length in the spine, exhale to twist towards the back of the room. Take a bind (shown below) for a more advanced option if you can maintain length in the spine and the breath does not become staggered.

5. Shoulder Stand (Salamba Sarvangasana)

Benefits: Cooling, calming and soothing to the nervous system. Helps to balance the functioning of the endocrine system. Regulates elimination.

Alternate postures: Legs up the wall, Supported bridge with legs extended towards ceiling.

Instructions: Start by laying down on the floor. Draw the legs back over head coming into plow pose. Pressing into the low back with the hands slowly bring one leg at a time overhead. Reach the toes towards the ceiling as you lift the knee caps and draw the belly towards the spine. Gaze towards the toes and avoid looking side to side. Stay for 10 deep breaths. Lower to plow before rolling out back to a supine position.

6. Supine Spinal Twist "Stomach Churning Pose" (Jathara Parivartanasana)

Benefits: Stimulates large intestine and improves elimination. Tones the core and releases muscles in the back, spine and shoulders.

Instructions: Start laying down on the back and lift the knees up to 90 degrees. Draw the arms out to the sides to a T and lower the legs to the right. Allow the head to gently fall the the left as you draw the left shoulder down. To deepen the pose extend the legs to straight. Switch sides.

7. Savasana

Benefits: Calms the mind and relaxes the body. Also helps relieve stress, mild depression, headache, fatigue, and insomnia.

Instructions: Spread your feet a little wider than hip distance apart and allow the feet to splay open. Slide your arms a few inches from your body, palms facing up. Close your eyes and allow your breath to be soft and natural. Slowly begin to work your attention up your body, relaxing each muscle from the tips of your toes all the way to the top of your head, ultimately allowing your body to slowly melt into the floor. Stay for 5-10 minutes.

Carolyn Pereira

Carolyn is a RYT (Registered Yoga Teacher) at Jade Integrated Health. Her classes focus on building strength and flexibility through the fluidity of breath and movement as well as the instruction of proper alignment.

New Mom & Baby Yoga Teacher! Meet Abby!

When was your very first introduction to yoga and what drew you to it?

I started practicing yoga as a college student while pursuing my degree in Philosophy and Religion at Wheaton College in Massachusetts. As a college student, I found myself  fascinated with Eastern Religion in particular. I also had many opportunities to study at a local Zen monastery, which is where I first practiced meditation and yoga. At first I liked meditation better than yoga, but over time things evened out.

How long have you been teaching and what certifications do you have?

I finished my 200-hour Vinyasa training in the Spring of 2013, and completed my Pre- and Post-Natal certifications that summer. After my son Cooper’s birth in the fall, I committed to teaching yoga full time, leaving behind my job as a preschool teacher for children with special needs. Since then, I have taken additional trainings in Baby and Me and Children’s Yoga.

What do you love most about teaching yoga?

I work with a lot of different kinds of people, my students range from 3 weeks to 75 years old- and yoga has something for everyone, regardless of age. It can be energizing or relaxing, stretching or strengthening. At different times in our lives, sometimes even our days, we need different aspects of the practice, and I really love being able to cater each practice to the needs of my students.

What exactly is Mom & Baby Yoga?

Mom & Baby Yoga is all about building connections. Connecting new moms with other moms is hugely important in those first months, not only for the emotional support and understanding, but also to ask questions and share ideas. Meanwhile, we sing songs, do exercises, and the bond with mothers and their new babies. And of course, it wouldn't be yoga without helping moms connect with themselves! Caring for one’s self is also crucial, and as we work with breathing, stretching, and gently re-toning muscles affected by pregnancy, Moms can do just that.

What can a new mommy expect from your classes?

I really like to give a lot of options in my classes, offering modifications to make things more nurturing, gentle, and comfortable for moms (regardless of their physical abilities), but also options to make things a little more challenging. I think one of the best things new Moms can do for themselves is to find ways to feel good about their bodies. Pregnancy and labor greatly impact the relationship women have with their bodies, and so I hope that all women who participate in my classes find a way to feel positive about that relationship. Part of that is nurturing and taking it easy when it's that kind of day, and pushing yourself when you feel up to it.

Why should a new mommy come to your Friday morning class?

I have always really liked the idea that these classes give women an opportunity to "find a tribe." Having a baby is hard work, and being in a room with other women who get it- like really, Get it- helps so much. Plus, the babies get to meet their first friends!! When I first had my son, I was surprised at how lonely life as a new mom could be. When I started going to Baby and Me classes, I found other women who could relate to that, which was really helpful. It was also a safe environment to ask questions, vent, and sometimes even laugh!

How to Balance your Winter Blues!

Image Source

Traditional Chinese Medicine is a healthy guide for balance in anyone's life.  Imbalances lead to disharmony in the body or emotions or perceptions.  If allowed unchecked disharmony can become disease.  Life exposes us to imbalanced conditions.  Last week's 11 degree temperatures are a prime example of the kinds of extremes our pursuits of balance must overcome.  The yin yang symbol is the fluid representation of extremes and their relationship to one another and ways to balance their existence.

If I wake and find it to be a cold (Yin) 11 degrees outside my desire for balance will compel me to seek fire (Yang).  Conversely in July on a 98 degree day (Yang) I will wish to jump in the cool ocean surf (Yin) and will be refreshed.  Balance is found in both occasions and the extremes of hypothermia or heat exhaustion are avoided.  These two examples are very obvious physical situations with very linear solutions but human mental & emotional balance is not always so simple.

In a short time the longest night of the year will occur with the Winter Solstice.  Daylight (Yang) will be at its lowest amount while darkness (Yin) will be at its greatest extreme.  So this time of the year Yin is dominate in the form of cold, darkness, and a predominate tendency to seek the indoors that may isolate us a bit more from other people.  Many become more sedentary (Yin, fat is Yin too) and the emotional/mental blahs begin to creep in.   At this point the season seems to be living up to its reputation and balance seems to be far away.

Here are some very seasonal solutions to restore balance this time of year:

1. Go to a party!  Laughter, singing, conversation and Love are all strong Yang expressions if the heart in Traditional Chinese Medicine.  The heart is the most yang organ in the body with Its constant beating, red color and tendency for passionate pursuits.
2. Find recipes with cinnamon, ginger, clove and cook food in the form of soups and stews to be eaten hot.
3. Lastly, strongly identify with what lights the fire inside your soul.  Your imagination and creativity are crucial players for keeping a twinkle in your eyes.

Many holiday activities integrate many of the Yang items and situations that can bring balance in this most Yin of times.  Contact me with your favorite Yang contribution to the season or any questions about balanced living.

John Charlebois

John Charlebois is a licensed acupuncturist specializing in traditional Chinese medicine. He graduated Magna Cum Laude with a BA of Science and Rehabilitation Administration from Springfield College in Massachusetts. John then attained his Master of Science in Oriental Medicine, Traditional Chinese Medicine, Tui Na AOBTA Certification, National Certification in Herbology at the Academy of Oriental Medicine in Austin, Texas.

5 Yoga Poses to Promote Sleep and Combat Insomnia

It's 1 a.m. and you are awake. Your mind is racing, your body can't seem to get comfortable and you have to wake up in 5 hours...sound familiar? Don't worry, you're not alone. Instead of staying in bed praying to every possible Hindu god you can recall for sleep to come, roll out your mat and practice these 5 calming yoga poses to help lull you back to sleep.

Cat/Cow

Come into table top position (hands and knees on the floor). Close your eyes. Inhale, arch your back as your head gently tilts upward towards the ceiling.  Exhale, round your back, tucking your chin and pelvis as your spread across your shoulder blades. Repeat for 10 breaths.

Benefits: Gently massages the spine and belly organs.

Child's Pose (Balasana)

From table top, widen the knees and bring the toes together as you slowly lower the hips down towards the heals.* Stretch the arms out in front resting the elbows on the floor. Stay here for 1-3 minutes.

* For tight hips or sensitive knees, place a folded blanket behind the knees or a block between the feet.

Benefits: Calms the mind and helps relieve stress and fatigue.

Head to Knee Forward Bend (Janu Sirsasana)

Come to seated with both legs out in front. Draw your right knee in and fold open to the side. Place both hands on either side of the left leg. On your inhale, lift and twist the upper body towards the left foot, on your exhale; slowly fold forward at your hip joints. Stay here for 1-3 minutes and then switch sides.

* For tighter hamstring, come to seated on a blanket for this pose.

Benefits: Calms the mind and helps relieve mild depression, anxiety, fatigue, headache and menstrual discomfort.

Legs Up the Wall (Viparita Karani)

For this calming pose, you can flip around in bed and extend the legs up the wall, or find some empty wall space in your room. Come to seated on the floor with your knees in and your right side against the wall. On your next exhale, slowly slide the upper body to the floor pivoting the legs so they rest against the wall with the bottoms of the feet facing the ceiling (see image above). Sit bones should be against the wall (if comfortable). For added comfort under the hips, press the heels into the wall to lift the hips and place a blanket underneath. Stay here for 3-5 minutes.

Benefits: Calms the mind and eases anxiety and reduces stress.

Corpse Pose (Savasana)

If you're not there already, make your way back to your bed and lay down on your back. Spread your feet a little wider than hip distance apart and slide your arms a few inches from your body, palms facing up. Close your eyes and allow your breath to be soft and natural. Slowly begin to work your attention up your body, relaxing each muscle from the tips of your toes all the way to the top of your head, ultimately allowing your body to slowly melt into the bed. Stay for 5-10 minutes, or until you fall asleep.

Benefits: Calms the mind and relaxes the body. Also helps relieve stress, mild depression, headache, fatigue, and insomnia.

For added relaxation, here is a great Guided Yoga Nidra Audio from Yoga Journal to put on when you are finished with your poses and laying in Savasana.

What Your Food Cravings Really Mean

Food is to be enjoyed is a strong guideline around the world. Here in Portland Maine it is a rule. Enjoying tastes such as bitter, sweet, pungent, salty, or sour alone or in fantastic combinations are a reflection of good balance of the physical need for food and the mental/emotional pleasure eating brings. Blending flavors well has given us dishes like pad Thai, chili con carne, bugoki (Korean BBQ) and ratatouille to name a few. Cravings on the other hand pose a different situation. Traditional Chinese Medicine (TCM) considers cravings to indicate imbalances with each flavors corresponding organ system. Generally, craving sweet, salty, bitter, pungent or sour only gives a Licensed Acupuncturist one small piece of information when looking at the whole person. Strong cravings though provide the practitioner evidence of a greater imbalance. For centuries food therapy has been used to counteract patterns of imbalance. The basic implications in Traditional Chinese Medicine are as follows.

Craving sour has a great deal to do with the Liver(Gan) and Gaul Bladder(Dan) areas of influence. Clinically sour apples are used as part of an effective strategy to reduce the accumulation of silt and stones in the Gaul Bladder. Additionally, “sour minded” people are often treated for Liver disharmonies. The liver and Gaul Bladder are prone to either emotional or physical stagnations so craving sour is seen by the body to resolve the “stuckness”.

Pungent food cravings are associated with the Lungs and Large Intestine. TCM considers the lungs to be responsible for Immunity not only the absorption of air qi(oxygen) into the body. Pungency brings the force of defensive qi(imunity) to the surface therefore expelling the pathogen. This is consistent with the old notion break a sweat break a fever.

Craving Bitter tastes suggests to the TCM practitioner that some cardiovascular imbalances could be present. Further questions about heart health, blood pressure, healthy relationships with others and caffeine intake may be asked. Bitter cravings may also tell the acupuncturist of the digestive systems need for PH regulation or “cooling digestive heat”.

Sweet cravings are easily associated with Spleen/Pancreas and Stomach imbalances. Sugar/flower cravings are strong indicators that the job of the digestion and endocrine functions are insufficient to supply energy to the body. If blood glucose is not entering the cells the body will ask for more. Poor stress management is often a catalyst for digestive weakness and insulin inhibition from the stress hormone cortisol.

Salt cravings may indicate a need for greater focus on kidney and Urinary Bladder health. Fluid regulation and retention of salts may be compromised with poor renal performance. Balance of these substances is very important for health and with craving salt often this dynamic obviously needs treatment.

Stress often stimulates our cravings no matter what the flavor. Long ago stress was understood to be a pathogen and Traditional Chinese medicine continues to be an effective solution. Strong cravings are an indication of a deeper problem often there are other symptoms consistent with patterns of disease. Identifying and treating these patterns offer a solution safe to use without harmful side effects.

Portland Trails to Ale 10K

The 14th annual Portland Trails to Ale 10k takes place this September 22nd on the beautiful Eastern Promenade, and we here at Jade Integrated Health will be providing yoga and massage.  This race gives runners the perfect opportunity to use the trails and walkways the local organization, Portland Trails, works so hard to maintain throughout the year.  In addition to offering beautiful scenery, participants are invited to attend the ever popular after race party featuring pizza from Portland Pie, Co beer from Shipyard Brewing, and massages and yoga sessions offered by none other than yours truly, Jade Integrated Health.

In addition to the sponsors listed above, the following individuals will also be present and playing a big role in the festivities for participants….

• Poland Spring
• SMRT
• Whole Foods
• Martin’s Point Healthcare
• The Maine Running Company
• DJ David Skye
• Oakhurst Dairy
• The Hilton Garden Inn/Portland Downtown Waterfront
• City of Portland

If you are participating in this year’s event don’t forget to stop by registration for our pre-race yoga sessions that will be running up until the start of the race.  We also will be offering post race cool down yoga sessions followed by massages for racers who participate in our post race cool down program.  We are so excited to offer these services again this year and hope to see everyone out enjoying the beautiful Maine scenery on the 22nd of this month!

Jade Integrated Health

For more information on this year’s event see the following sites!

http://trails.org/2012/07/trail-to-ale-10k/

https://register.racepartner.com/Trail-to-Ale/

Herbal Focus: Healing Herbs vs. Pharmaceutical Drugs

CONGESTION

Chinese herbal medicine has been around for centuries and is complimented excellently with acupuncture to help aid in the healing process when treating a variety of medical conditions.  Over the past 5,000 years, Chinese herbal formulation has evolved into a powerful, therapeutic tool that trained practitioners can use to help their patients.  Formulas are prescribed here at Jade Integrated Health in the form of herbal teas, or if you’d like, capsules.  When you come into our office you will work closely with John, our acupuncturist, who has extensive herbal training to find the most effective herb to target your individual disharmony.  This is the exact opposite of what you would expect to fid on your local drug store shelf, where medications mask symptoms instead of healing the body, and are not individualized as with herbs.

Chinese herbal medicine is a safe, effective, and drug free way to become well and stay healthy, naturally!

Congestion, whether it be nasal or chest, is often the predecessor of infection.  As busy people we think to ourselves, “Great!  I’m coming down with a cold!,” and then continue to blow our nose until it is raw.  While expelling the mucus into your tissue is all well and fine, what we really need at this point is some internal immune support, as well as something to try and fight the festering infection.  We generally put up with this for a while because we aren’t getting any sicker.  (This is where pharmaceuticals get left in the dust and herbals shine brightly).

If congestion is present in the nose, it will ultimately spread to the ears, throat, and lungs if not treated.  We see elevated complaints of congestion around the change of the seasons because of temperature changes that affect our immune systems.  Its usually damper around this time of year and the sun is not as strong so we find more moisture in our environments lending to increased mucus production.  Herbs in conjunction with acupuncture are great to help reduce inflammation and increase fluid circulation.  To combat both bacterial infections, like the common cold, or even allergies, a person can use an herbal tea to help reduce symptoms and increase the body’s immunity.

If you visit Jade Integrated Health complaining of common cold symptoms, (redness around the nose, mucus, redness in the eyes, inflammation,) your treatment may include herbal therapy and acupuncture.  An herbal prescription of Cang Er San, (don’t let the name fool you…it’s yummy,) may be prescribed for it’s antibacterial, anti-inflammatory, and astringent properties.  (An astringent is a toning herb that helps to tighten the tissues to decrease the histamine response.)  This yummy concoction mixed up here in our office just for you by John, contains mint, magnolia flower, and other herbs that work to restore balance within the body.

If you are currently dealing with cold symptoms and want a more natural approach to clearing mucus, please call us to schedule an herbal consultation with John at (207) 773-5778.

MYF and New Workshop Schedule

In preparation for our big event this weekend at the first ever Maine Yoga Festival, Jade Integrated Health has added an array of new workshops all starting up late summer and into the fall!  Offerings range from our popular Parent & Child yoga/massage workshop to advanced workshops for instructors to brush up on Anatomy, as well as Arm Balance Integration.  We didn’t forget about our students who love to keep it simple either! Check out our new workshops here and see why yoga at Jade Integrated Health is different…..

• Small classes/workshops
• Experienced Instructors
• Therapeutic Focus

See you in the fall!

Jade Integrated Health

National Breastfeeding Week Starts Today

Are you expecting a little one? Are you a new mom already? If so this information is for you! Today marks the start of National Breastfeeding Week, and in celebration of all that mother’s give us as children we are putting together some information on post partum support groups for lactating mommas. We also want to touch base on the ever so stressful words “low milk supply,” and give you moms some information on how we can help. The perils of a new mom are extensive enough without having to worry about feeding your little.

Low milk supply can be extremely frustrating to deal with. Luckily most OBGYN physicians now know that this problem can be treated naturally with supplements, herbal formulations, increasing fluid intake, and a course of acupuncture or acupressure if needed. In Traditional Chinese Medicine (TCM), insufficient milk production is said to be the result of disharmony of Qi within the body, more specifically the spleen and liver. Acupuncture works to open up the flow of Qi, which in turn reduces pain and inflammation, as well as working to increase the flow of fluids to the area through prolactin stimulation. A qualified practitioner of TCM, like our own John Charlebois, will be able to select the appropriate treatment plan for you.

Looking for a support group to talk about your breastfeeding experience instead of a one on one treatment with a practitioner?  Check out these local area groups that offer family support and resources.

Birth Roots 101 State St, Portland, ME 04102 www.ourbirthroots.org 

La Leche League Bridgton – Beth 693-4793 email: kmbrown@pivot.net Brunswick – Colette 833-2863 email: cgatchell@gwi.net Kennebunk – Gwen 967-0398 email: gvesenka@yahoo.com Portland – Ashley 773-6985 email: alasbury@gmail.com

http://www.lllusa.org/MENH/Maine

Lactation Connection at Mercy, The Birthplace at Mercy Hospital 175 Fore River Pkwy, Portland, 553-6340 http://www.mercyhospital.org/content/lactationconnection.htm

Breastfeeding Forum at Maine Medical Center 22 Bramhall St., Portland, ME 04102 http://www.mmcfamilybirth.org/en-us/Childbirth-Education/Pages/AdjustingtoPostpartum.aspx#bs

The Breastfeeding Center of Maine 101 State Street, Portland, ME 04101 207-775-MILK (6455)

Mom to Mom of Maine

http://momtomomofme.org/

If you have specific questions for John and his treatment of low milk supply or any other post partum related issues, you can schedule a free 30 minute consultation by calling our office at (207) 773-5778.

We're Moving!

Thanks for joining us for the 4th Annual Sandsations. We had a blast with everyone who came out to play at the beach. There was a lot of really great creativity on display, and you helped us support a wonderful non-profit Birth Roots!  

A big thanks to everyone who came out for Portland Trails Trail to Ale 10k Race/Walk. This was our second year providing pre-race as well as post-race yoga & massage. It was great to see so many of our friends out there participating.

We're excited to let you know that our big move is going along swimmingly. We've made some really terrific progress. The new location is looking beautiful and we can't wait to share it with all of you. Here's a sneak preview:

Our New Space is Coming Together.

We Can't Wait to See You at our New Location.

September is National Yoga Month. Are you doing something to celebrate? It doesn't matter how you practice or what kind of style of yoga you practice, the important thing is to stay active and enjoy all the health benefits yoga can offer.

New and Improved Yoga Classes

We've expanded our offering of yoga classes, with new drop-in times that don't require any pre-registration and a FREE week of yoga to celebrate our move, as well as National Yoga Month. From September 24-28th, we'll be offering free yoga classes. Check out our schedule.

All Levels Yoga Drop-In: A class that's great for a variety of levels. Whether you're just getting started, getting back into the game, or are a seasoned pro, you can receive one-on-one attention from teachers and move at your own pace.

Gentle Yoga:

A class that emphasizes the mind-body connection, while gently taking you through a variety of poses. Great for lower back pain.

Hatha Yoga:

Focus on flow, strength, endurance and range of motion in this class designed for practitioners already familiar with basic yoga poses.

Mommy and Baby Fitness:

A great class for new mothers looking to get active again in a dynamic way that gets baby in on the fun, too! Great for all levels of experience.

Mommy Baby Yoga:
An intimate class for women and their infants with lots of individualized attention as you learn great poses for postpartum recovery and enjoy a serene space to bond with your newborn.

Pilates:

Master the fundamentals of mat Pilates from basic to intermediate exercises, getting a total body workout as you learn.

Prenatal Flow Yoga:

Pregnancy doesn't mean you have to stop your practice! Prenatal yoga helps you stay active in a safe way that caters to the needs of your changing body.

Prenatal Yoga:
Another great class for expectant mothers that focuses on strength and flexibility, improving circulation, aiding digestion, exercising the spine and increasing overall comfort during pregnancy.  

Yoga flow:

Follow creative sequences that will keep your body and mind engaged,build endurance, strength, and flexibility with exercises that promote balance and relaxation.

Yoga for Athletes:
A great way to recover or prepare for any athletic event. Increase your core-strength, balance, flexibility and recovery time as you decrease your risk for injury with these specially targeted poses.

Yoga for Guys: Boost your energy, alleviate sore muscles, and reduce your chance of injury with this class especially designed for physically-active guys. A great way to reduce post-work stress!  

Yamuna Body Rolling:

Optimize all your body's functions while you improve your balance, alignment and posture. A terrific way to tone and elongate muscle as your work to recover from or to prevent injury from other physical activity.

Celebrating Wellness in September

The Jade Integrated Health team celebrates wellness each month with some really great activities to stay active, happy and engaged in our community.

This month we volunteered for Portland Trails and did an afternoon of trail maintenance on the Bayside Trail (between Marginal Way and Somerset Street behind Planet Dog and Trader Joe's). Our projects included cleaning up and weeding rain gardens, trash pick up and removing invasive plants. Looking to get involved and help keep our trails beautiful and safe for everyone? Sign up now to help in October!

John and Nancy are glad to be able to offer workplace wellness for their entire team. They truly believe that the benefits are many, including lower levels of stress, better communication with fellow employees, improved physical fitness, and increased well-being, self-image and self-esteem.

Over the past year, Jade Integrated Health has offered activities that appeal to our wide range of employees and look forward to expand the range of topics over the next year, as we feel it's important to regularly practice the healthy lifestyle choices we recommend to our patients and clients by spending time together in a natural setting.

How Yoga Aids Digestion

We're celebrating the benefits of yoga all month, and we hope you are too by practicing at home and joining us for drop-in classes. Remember, all classes are FREE from September 24-28th! Need another reason to get moving on the yoga mat? Here's something to chew on: yoga can actually help with digestion.

EmpowHer has a great article on how Yoga can aid in dealing with digestive ailments such as irritable bowel syndrome. If you've ever dealt with cramping, abdominal pain, bloating, diarrhea, or constipation, a healthy dose of yoga may just be the best prescription for you. Learn more about how yoga can help digestion.

Squeezing in a bit more Summer in Maine

Summertime is winding down in Southern Maine. Before the cold months descend upon us, it's time to catch those warm  rays and enjoy some rest, recreation and relaxation. Here are some great activities you can enjoy with friends, family (or even on your own!) to squeeze in a bit more of summer fun before we head into fall.

Summer in the Parks Concerts
The Sunset Folk Series at the Western Prom Park was really fun and relaxing activity to wind down a busy summer day. The Friends of the Eastern Promenade Concert Series has a few dates left. Bring a picnic, some lawn chairs, and maybe a blanket or two so you can lay out while you enjoy music from Rock My Soul or the roots reggae group Royal Hammer. It's a terrific way to enjoy the outdoors and listen to great music with family or a group of friends. You can't beat the price, either (free!).

Go for a Run or Walk
There are so many incredible trails to run, walk or explore at your own pace in Portland. They're all picturesque, well-maintained, and safe ways of taking in some of the best sights Portland has to offer. If you haven't explored them yet, what are you waiting for? Here are three to get you started.

Black Cove/Eastern Prom Trail

Peak Island Loop

Harborwalk Trail

You can find even more suggestions at Healthy Maine Walks.

Explore Portland by Bike
Here's a fun day trip if you're looking for something more active and adventurous. This particular tour lets you see five of Portland's historic lighthouses. It's a five hour bike trip, so it may not be for the faint of heart. If you love being active, this should be right up your alley! Besides getting a nice workout, you'll learn a lot about Portland's history and enjoy a gourmet picnic along the way. If lighthouses aren't your thing, check out a dozen other bike tours.

Take in a Rooftop Film
You've heard of drive-in movies; now it's time to check out a walk-in movie theater! The rooftop of the Free St. Parking Garage in downtown Portland is a prime location for this summer series of totally free movie screenings. On Sunday, Septmeber 16th, you can enjoy a screening of The Royal Tenenbaums (2001).

Here are more ideas on how to get the most out of your last weeks of summer.

Breaking News: We're Moving!

We wanted YOU to hear it first!
We're getting ready to move to a new location

(just over the hill near the new Ocean Gateway).

100 Fore Street

It will be a larger space with more room for yoga classes and brand new treatment rooms. Did we mention great parking?

Why are we leaving our old location behind? We saw an opportunity to offer our patients better access to more natural therapy services.

With the larger space, we'll be holding additional classes with options like pilates, parent/child yoga, and drop-in yoga times.

We also anticipate adding more services this fall. Stay tuned via Facebook and look for savings in this newsletter as well as our next one!

Portland Trails Trail to Ale 10k Race/Walk

We're proud to be one of the lead sponsors for

Portland Trails Trail to Ale 10k Race/Walk

Sunday September 16th

Due to overcrowding on the course last year, the race's route has changed. This year, we're kicking things off from the Eastern Promenade to make sure everyone has plenty of space to run and walk at their own pace.

Ready?.... Set?... Go!

The race will end at East End Beach and with a short walk over to the Ocean Gateway you'll find a fun party with beer, pie and massage!

This is our second year providing pre-race yoga, as well as post-race yoga and massage. It's not too late to sign up. We're looking forward to you stopping by our tent.

We hope to see you all there!

Sustainable Farming, Sustaining Yourself

With a rich agricultural history like Maine’s, it shouldn’t be a surprise that lots of our own farms are leading the way when it comes to re-integrating sustainable farming techniques and moving away from the harmful model of modern agribusinesses.

Weston’s Farm and Markets is a Maine-based farm that has been sustainable since 1799! Their practices are  a reflection of how stewardship for the earth naturally translates to healthier bodies and better quality of life for the people who live off it. Weston serves as a retailer for Peppermint Fields, a farm that specializes in raising premium all-natural angus beef.

Their practices include:

• No antibiotics in feed for livestock, only the best whole grains.
• No steroids, or growth hormones. Animals are allowed to develop naturally.
• No artificial ingredients.
• Lots of room for livestock to roam and graze. Animals are pasture grown & "grain-finished."
• Daily exercise for animals, with covered and open areas.
• Animals are treated with care and respect.

Get Real Maine is a terrific resource for finding other Farms in Maine that follow Weston Market’s model of responsible farming. You can search by county or city, or even find the best livestock that’s nearest your zip code. You can search for a variety of livestock and fowl, including chickens, beef, hogs, goats fish/seafood. You can check the ‘certified organic’ box before you search to make sure you turn up the healthiest and freshest food options.

Eating out? Why not try one of Jade Integrated Health’s favorite restaurants, El Rayo Taqueria. They use local produce whenever possible and order over 200 pounds of sustainably raised pollock a week to make their famous fish tacos. You can check out their menu, including lots of helpful nutritional information, on their website.

Have any suggestions on delicious, sustainable, healthy food? We want to hear from you! Share your best tips on our Facebook page or Tweet us with your fresh food ideas.

Taking Stock of the Problem

What are some of the effects that factory farming techniques can have on our health? The website Factory Farm map has a terrific break down of some of the ways we’re hurt by agribusiness every day. It also has some great tools to help you easily visualize areas in Maine where practices are the worst.

With a corporate, profit-driven model for raising livestock, you can expect the consequences to be negative for both the environment and our bodies.

- With a focus on mass production of livestock, farms are creating an unmanageable amount of waste that goes untreated. Noxious manure can sit in large lagoons for long periods of time before being spread back onto fields as fertilizer. Some of it seeps its way into our water systems.

- Grazing is also a big issue. With so many animals to feed, green areas are rapidly consumed. Without a focus on keeping land fertile and full of nutrients, good soil can become useless and farming land becomes barren.

- Living conditions for animals aren’t just inhumane, they also breed disease. It’s hard to imagine that some of the animals we consume hardly ever see the light of day. With so many animals in close contact, disease is more easily spread through livestock. Remember the swine flu pandemic?

- Our treatment of animals is also creating resistance to antibiotics in ourselves. Through our exposure to antibiotics in the livestock we consume, we’re killing off weaker bacteria and allowing superbugs to thrive and reproduce.

Join Our Discussion on Sustainable Livestock

This month we’re continuing to explore issues of sustainable farming, this time with a focus on raising livestock in ways that keep both our environment and our bodies healthy. To kick off the conversation,  the Jade Integrated Health staff decided to screen Food Inc. as part of our Workplace Wellness program. It’s a documentary about industrial farming techniques in the United States that outlines the great damage factory farming is doing to our environment as well as our bodies.

If you’ve never seen Food Inc., it’s a great introduction to the industrial farming crisis. It paints a dire and sometimes painfully honest picture of the state of agriculture in the United States. It’s a call to action that we hope you’ll heed with us! You can check out the trailer here.

The first part of the film focuses on approaches towards raising livestock. Behind the pastoral facade that some companies try to market their products with, there is a  grim reality in which animals are treated inhumanely all the while being pumped with hormones, steroids and antibiotics that we later end up consuming, many times without a label to give us fair warning.

This clip from Food Inc. shows  how many modern farms go about raising chickens. It’s a harrowing scene that shows how mass production has distorted farming techniques for the worse in our country. Through hormone treatments,  farmers have been able to tamper with the natural maturation process of animals so that chickens reach adulthood in just seven days! This accelerated growth means that their bones are never able to fully develop, so chickens end up crammed together in tight spaces unable to move, wallowing in each other’s filth. It’s no wonder many chickens end up sick. Startlingly, under current farming standards, unhealthy fowl are just as likely to be processed for food and end up on our plates.

If you have Netflix streaming, you can catch the entire film online. Let us know what you think and if it’s changed your mind about your own attitudes towards food and how it makes its way from the farm to our tables.

Here are a few thoughts from our team about the movie:

The most vivid impression I got was from the cattle processing plant vs. the cattle farmer with grass fed beef.  The processing plant’s environment appeared a dead desolate place with brown flat lifeless earth...toxic.  By contrast, the grass fed farm was an image of what farm’s have always been portrayed to the people of this country, picturesque like children’s toys and books, with lush green hills and a variety of farm animals.  I like meat, but not from a place where I feel the five second rule doesn’t apply throughout the entire processing plant.  Local is the way to go. - John

My biggest observation about the movie is that the corporatization of our food culture is bad news for many reasons...educate yourself, vote every time you make a choice about your food, and support local agriculture! -Heather

What struck me is how far reaching our food choices are.  These choices affect everything from our health, our environment, big business, small business, immigration and politics.  It only makes sense that supporting local agriculture offers us a level of transparency with the food we consume.  For example, we can visit the farms that are at our local farmer’s market.  On that visit we are likely to see more responsible farming practices and a more positive culture for the workers on that farm.  - Nancy

Watching Food Inc. I initially experienced a range of emotions from shock to frustration about the way much of the food industry is run.  The lack of concern about the short and long term ramifications on us a society and the environment for the quest to maximize profits is disturbing.  One of the teachings of yoga is called Ahimsa, which is a Sanskrit word meaning non-harming or non-killing, and teaches us to be compassionate to all living beings.  It is not simply passiveness, but a way to positively approach decisions in daily life.  Through mindfully approaching decisions, there is a call to be conscious, aware, and educated in our choices.  Living with compassion is not about following a set of rules or trying to fit a certain label. What we choose to buy and eat makes a statement about our ethics and our view of the world, about our very humanity.  After my initial feelings of shock, disempowerment, and anger, I have begun to think about and implement some changes that I can make that will be in line with being compassionate and mindful.  Last week, as I was preparing to host a small 4th of July party, I decided to prepare all vegetarian: bean dip, salsa, shish-kabobs, and fruit deserts.  It was a pleasure seeing our friends enjoying all vegetarian fare, and knowing that the food was nourishing, cruelty-free, fresh, and made with love. Hope you had a great weekend!!  -Maura

Back in 2009 when Food Inc. was released I was fast to watch it and faster to feel overwhelmed with how to make significant change.  In the years since then I’ve participated in local Broadturn Farm's CSA, shopped at local farmer's markets, visited local farms for Maple Sunday and Strawberry Picking.  I've switched to locally grown and small farmed livestock and spend time appreciating the lives that are grown and die for my sustenance.  That's my upside.  My downside was stated in this article years ago, "But Food Inc.’s most lasting impression is that big business controls the government, and that without millions of dollars to use as weapons against it, Monsanto will take over the world." - Jodi