Creating a New "Normal"

Hello Everyone,

“May you live in interesting times” is an expression of debated origin and represents both a blessing and a curse. While overused, it reflects the thoughts and feelings of everyone this year.  

I cannot think of another time that is both terrifying and shows the possibility of significant positive change. 

The “new normal” has us questioning our values and the value we place on external systems.  With all of these concurrent events, it is essential to remember that we must take things as they come and stay present. 

In truth, there is one thing we can be in control of ourselves. Keeping ourselves up and running by developing good health habits can help us get through this. While our services can help improve your immune system, I’m not just referring to that. I’m talking about self-care to keep your mind together. With the amount of stress we are all feeling, now is the perfect time to prioritize your health. Not only can it help keep you up and running, but it will make you a better human. Right now, we all need to be better humans.    

I am happy to say that we are back open for nearly all our services, and have re-opened our membership programs. We are still following strict social distancing, mask-wearing, and cleaning protocols, but we are here for you. If you’re looking to come back now, go ahead and book online or give the office a call. Please understand that we are keeping staffing to a minimum now and may not answer but will return every voicemail as soon as possible.

If you’re not ready to come back yet, that’s okay. We still have several options for you. Our medical cannabis certifications, performed by Marijane Consults and our nutritionist, Caitlin Self, can work with you via telehealth. If you’re looking for IV therapy, you can come to the office, or our partners at Thrive Mobile IV can come to you. If you do reach out to any of them, please let them know that we sent you. 

If you’re looking to start or continue a meditation practice, I put together a free meditation course on Udemy. I have some more courses coming out soon.  I’m also keeping some telehealth appointments available as well, including a short “Just Talk”  appointment in case you need me.

I’m always trying to improve and add to our services here and I’m working on another “secret” project that will be of tremendous value and allow people to receive multiple services at once.  Consider this a teaser as I’m still working out the details and hope to roll this out late fall, early winter.  

If you need anything, please reach out.  We need to be there for each other more than we ever have.  

Dr. Tom
443-869-6584

Ask Dr. Tom: Want to Just Talk?

Hi, Everyone,
Currently, only Virtual Consultation Appointments are available at Charm City Integrative Health until COVID-19 is under control, but we do have some Telehealth options to help support you during this challenging time.

Online Health Consultation with Dr. Tom - Initial session
We can do a deep dive into your health. This is the perfect time to discuss all of your health concerns and goals. We can put together a customized supplement, herbal, mediation, and exercise program
30 minutes @ $50.00

Online Cannabis Consultation with Dr. Tom
This is NOT an MMCC certification or recertification. This is to discuss dosages, strains, delivery methods, and health issues for cannabis use. Clients must be already MMCC certified. We can help you figure out what strains are best for your needs and will help you find nearby dispensaries. A detailed report will be furnished for you within 24 hrs of the appointment.
30 minutes @ $50.00

Home Health Equipment Setup with Dr. Tom
Are you looking to add some health-improving equipment to your home? We can discuss adding these services. Dr. Tom will help you put together a selection of services based on your space, budget, and individual needs. Dr. Tom will work with his brokers with various supply companies to help you get the best services at the best prices. This price is for the initial consult, and an estimate based on the time needed will be furnished in 24 hours if you wish to proceed.
1 hour @ $100.00

Setup your own Clinic-Consultation with Dr. Tom
Are you an entrepreneur, health care practitioner or biohacker looking to open up a center like ours? Are you interested in franchising a CCIH in your area? Choose this option and we will discuss your vision and see if we can be of service. This is for an initial consultation. If we proceed we can discuss a contract to help you fulfill your dreams.
1 hour @ $250.00

1 on 1 virtual Meditation Session with Dr. Tom
Tom has been meditating and helping teach others since 1994. We can discuss meditation and how to incorporate it into your life. Tom will guide you through each session and then set up a realistic schedule to help you with your training. Follow-ups can be scheduled as needed.
30 minutes @ $40.00

Follow-Up Health Consultations
This is to check in with Dr. Tom about your previous appointments.
15 minutes @ $25.00

Ask Dr. Tom: Just Talk (20 minutes)
We are in uncharted territory. All of us are anxious, myself included. I'm offering these appointments for FREE, just to listen. If I can help, I will, but sometimes, just having someone's ear can help you work through things. This appointment is free and open to anyone, so long as I have time. We can get through this together.

Charm City Integrative Health: Clinic Status Update

March 14, 2020

Hello Everyone,

I wanted to update you on our current clinic status. We are open and will remain so until we either feel we cannot safely ensure your health or we are mandated to close. While no one knows the exact impact of this disease we hope that everyone remains as calm as possible. The general panic and rush to clear shelves at grocery stores is a testament to how this pandemic is adding to everyone’s stress levels.  

In the office, we already had a cleaning procedure for anything that would be in contact with patients/clients. We have reviewed our procedures and have added additional cleaning and safety precautions to better ensure your health.  We have a Purell dispenser as you enter and leave our office and we have been wiping surfaces like light switches, door handles and equipment between clients and throughout the day. We have talked with our cleaning crew about implementing some additional safeguards when they clean. Aurora has offered to expand acupuncture hours on both Friday and Saturday afternoons to help better accommodate clients in order to help as many people as we possibly can.  

We ask that if you feel under the weather, please call us to cancel, but if you are able to, please keep your appointments. Many of the services we offer here have been demonstrated to improve immune system function and may help you to stay healthy.  While we cannot speak to coronavirus specifically, as it is too new, we are confident we can help you tonify your immune system prior to getting sick. Many of our services also help relax and calm which also has been shown to keep your immune system in optimal health. I am telling you these things not to have people rushing in, but to let you know that we wish to be of the best possible service during these stressful times.  

As a small business owner and human with a family, I understand your fears, anxiety and stress.  The staff and I are going to be closely monitoring the situation and making necessary arrangements whenever needed.  For however long we need to we will post some online content that may be useful for stress reduction and general health and immune system tips.  

If you have any questions or requests please do not hesitate to reach out to us at 443-869-6584

While there is clearly nothing good about a pandemic, I’m hoping that during this time of “social distancing” we can realize how we are all interconnected to humanity and the planet as a whole.  

Please stay safe and calm and know that all of us at CCIH will continue to serve you as best as we can.  

Sincerely,

Dr. Tom

Here's to Luck, Health and Prosperity in the Year Of The Rat

Xin Nian Kuai Le, Gong Xi Fa Choi and Happy Chinese New Year!

Not only does this Chinese New Year mark another yearly transition, but this year also marks the start of a whole new 12-year cycle.  January 25th marks the start of the year of the Metal Rat. There are 12 zodiac animals and 5 elements, and much like the 12 acupuncture channels and 5 elements in East Asian Medicine, each has its own strengths and weaknesses. 

The Metal Rat kicks off the whole cycle and signals a major shift from the previous 12 years. For most of us, this change is widely welcomed. Different zodiac signs are considered more favorable than others based on your sign, but the good news is the rat plays well with all of these signs. The rat symbolizes good luck, opportunity, and opulence. Hopefully, this year brings lots of that for you.  

For some more fun (please don’t take this too seriously), here’s a website talking about the year of the Rat. You can even lookup your sign and see how your year will play out.   

Good Luck In The New Year with this New Package!

We can’t guarantee good luck, but we are confident you’ll feel better and stay warmer.  The color red is always associated with luck and you see it everywhere during the two weeks Chinese New Year is celebrated, so we are giving you red in all spectrums.  

Enjoy the energizing benefits of a Red Light Session and an Infrared Sauna for only $60 (usually $90) but only if you book your appointments between 1/25/20 and 2/5/20 (which just happens to be the two weeks Chinese New Year is celebrated).  Both services increase circulation, help with cellular energy production and leave you feeling relaxed, refreshed and warm all over. Go online or call 443-869-6584 to book and mention this package.  

You Got Sick - Now What?
Seems like everyone got sick over the holidays and it doesn’t appear to be going away any time soon. I wrote a book a while back about several home cures to help you feel better faster. If you want to arm yourself with several home remedies before it hits your household, pick it up here.

I've also written a companion Shopping List for some of the supplies like gua sha tools because people are asking where to get them. You can find it here.  

Memberships
Only $99 per month for 3 Treatments! 
• ANY Combo: Whole Body Cryo, Salt, Red Light or Oxygen Therapy
• No Contracts/No Commitments
• PLUS enjoy 20% off our Premium Therapies including Acupuncture, Massage, and Cupping

Part One: Shopping List for "You Got Sick - Now What?"

When I wrote You got Sick - Now What? back in 2011, I wasn’t aiming for a textbook style instruction manual filled with technical and foreign concepts.  I wanted a simple straightforward look at some simple at-home remedies that I often advise patients to try at the onset of illness.  While there are some good studies about the techniques I choose to include, it was more important to make a book with practical tools that have been passed down in families and used before seeking “proper” medical treatment.  

In most cases, if you have a cold or catch the flu and you aren’t a high-risk patient, other than some over-the-counter medicines and bed rest the conventional medical route doesn’t offer much in the way of recovery from colds and flu.  What I did not realize is that even though some of the techniques have been around for millennia, they were still not well known to many in the west. 

Fortunately, it seems that traditional therapies are starting to get their time in the spotlight and are being recognized as true Evidence-Based Medicine (EBM).  With that being said some of the tools the book employs are still a bit mysterious and while relatively inexpensive the selection on sites like Amazon may be overwhelming.  I hope that this “shopping list” will allow readers to have some confidence in what items they add to their shopping cart and help themselves recover quicker.  

It is probably better to pick up some of the items, including the book prior to getting sick because even with a prime membership delivering the next day, the ability to start treatment as soon as you feel sick will reduce the course of the disease.  

I can only list the products that are not groceries here but feel free to use Amazon Fresh for any of the soup recipes.

I’ve referenced Amazon several times now and yes, you can get these products elsewhere, but for ease of use, I’ve linked to all the products on that site.  Full disclosure, they are affiliate links so if you do buy something, I might be able to keep my bulldog eating that fancy kibble he’s grown to love.

Since Chapters 1-4 deal with breathing techniques, clothing, exercise and soup we can skip to the chapters that have items you may not have in your house.

Gua Sha

When I wrote the book, “facial gua sha” wasn’t a thing yet.  I contest that using a gua sha tool for a facial massage is fine, but it’s not what it traditionally is used for. I’m not attacking the technique, just stating that it is a modern trend promoted by many IG influencers and not rooted in traditional home care health practices.  

This technique works well with a jar lid or a Chinese style soup spoon. In fact, I tend to prefer the soup spoon as my thumb fits perfectly in the depression which gives it support.  These are great because they have a rounded edge as opposed to a flat edge like a western spoon. If you have either of these, scrape away. If you don’t and want to pick up a spoon that’s nicely decorated or plain ones in bulk (maybe you can give them out as gifts or have some kind of soup dinner party, I’m not judging) follow the links below. You can get away with the plastic ones, but the ceramic ones aren’t much more expensive and definitely feel better to both the person doing Gua Sha and the person getting it.  I’ve seen steel ones, but I’d avoid those because they have a flat lip.

Now when you want Gua Sha tools that are made specifically for Gua Sha, you have a variety of shapes and materials to choose from. Here’s a shortlist, but throw the term into an amazon search and you’re left with thousands of hits.  

Water Buffalo Horn

Part of Chinese medicine’s sad past is the use of animal products for clinical use.  Buffalo horn has been used forever for a variety of therapeutic tools and I do have some in my clinic.  However, they are for historical value and I do not use them on patients. The main reason is they are made of keratin, much like our hair and nails and are hard to clean.  If you wish to use them in your home, please understand that they may eventually break down and I’ll include one link to a kit. I’m not judging anyone here, I just think that there are plenty of stone versions that are more durable and will last a long time.  Here’s a set that I think is good.

Bian Stone

Bian stone is a very cool rock.  There is a legend that acupuncture was literally stumbled upon when a man with a stomach ache fell along a path.  A sharp stone hit an acupuncture point below his knee and relieved his pain. Most likely this didn’t happen. Bian stone is a dark dense material mainly composed of limestone.  It does emit a lot of infrared when heated and that may be part of the reason it is thought to have healing properties. Maybe down the road, I’ll do a post specifically on Bian, but not today.  

If you’re looking for a single Bian stone gua sha, check this one out: https://amzn.to/30Fwm8o

Here’s a 12 pack of simple white ceramic spoons.  They’ll get the job done and they’re affordable: https://amzn.to/2FZoipb

If you want a wide color pallet, here’s another dozen:  https://amzn.to/30rMt9i

Here’s a 4 pack of traditional looking spoons: https://amzn.to/2ttxLmb

One more, just because I like cherry blossoms: https://amzn.to/2QZVao2

For a full set of tools, including a nice carrying case, you might want this one: https://amzn.to/37dQrVs 

Jade

Jade is another stone that is supposed to have therapeutic properties.  When it is heated it too emits infrared energy. It is used in many wellness/beauty products in Asia.  The research on some of the claims is lacking, but it is durable, feels good against the body and I’ve noticed with a tool I’ve had over 20 years now, that it changes color over time.  I’m assuming this is due to changes in the mineral composition when it comes in contact with the oils we use for gua sha. Just like every other material, there are many choices on Amazon.  Even tools marketed as facial devices are fine to use for regular gua sha.

This one looks like the first one I ever owned which a friend gave me back in 1999.  I still have it! I love the fact that the “slot” at the end is perfect for running down the spine, so you can release the paraspinal muscles without hitting the spine itself. It’s not only for spinal issues, but the other edges and flat parts work great for the rest of the body.  https://amzn.to/2RDF2Yw

Here’s a set that gives you the three most popular shapes in jade.  For the average home user, you might only need one tool for a lifetime, but a cheap set can let you play and figure out which shape you like the best. https://amzn.to/2TGlrcU

Metal

Metal tools became pretty popular when Graston’s technique or Instrument Assisted Soft Tissue Mobilization was “invented.”  This rebranding of a traditional therapy claims to be more medically-based, but upon inspection just costs more. That being said, even if the tools do cost more, they usually have a good heavy feeling, are easy to clean and are even less likely to break than the stone ones.  Usually, the official tools for Graston’s technique cost in the thousands of dollars, but here’s a set that is much more affordable. https://amzn.to/2uZq73d

Lubrication

Dry gua sha technique can be extremely painful.  Oil or lotions provide a healthy mix of glide with the right amount of scraping.  If you have a particular food oil, like sunflower, coconut or olive, you can use that.  For chest colds, I’ve seen it done with mentholated petroleum oil. I’d prefer to stay away from these and I’ve included a list of liniments that can be used alone or mixed with oil to help make the treatment more effective.  

Po Sum On 

Not only does this one sound like what you do with it, it works well and in addition to the menthol, it also has a pleasant cinnamon smell making it slightly warming and keeping you from smelling like an old man after the gym.  It’s mildly aromatic and can help open the sinuses while it is being used on the back. https://amzn.to/2TGe19F

White Flower or Kwan Loon Oil - I’m putting these two together as they are similar in their composition.  These both have a mint oil, either peppermint or wintergreen, are clear in color and have methyl silicate, which is similar to aspirin in its pain-relieving effect.  It won’t lower blood pressure so it is generally safe to use. White flower is here: https://amzn.to/38l9PA0

Kwan Loon: https://amzn.to/2THNTuQ

Stay tuned for Part Two where we’ll cover Cupping and Moxibustion.

How to Choose a Healthy Snack Bar by Caitlin Self, MS, CNS, LDN

Protein bars, granola bars, and snack bars got you confused? Check out this handy guide to learn how to pick a healthy bar!

I’ve long been preaching the importance of eating real, whole foods. Things you can grow in your garden are always going to be better than things you can find in stores. However, we know that life doesn’t always provide you with the time or opportunity to eat farm-fresh foods 100% of the time, and this is where grocery stores, specifically food products, fill in the gaps. 

Many of my clients love keeping bars around when they need a little help with balancing their blood sugar or if they don’t have access to a real meal. Unfortunately, we can’t trust marketing labels like “healthy” or “all natural” since they’re not regulated, and the organic label might indicate a reduced level of pesticide exposure, but it doesn’t mean it’s a balanced option - you’ve all seen organic gummy bears, right? 

But - don’t fret - follow this quick & simple guide to select healthy bars wherever you are! I’m not including a huge list here; this post is meant to teach you how to read these labels for yourself. That’s important because companies change their formulas all the time and each brand has a variety of products and flavors with different profiles and ingredients. 

Disclaimer: this list is made as a “rule of thumb” guide, which doesn’t account for therapeutic diets, underweight conditions, gut complications, and more. So don’t be surprised if your practitioner (me!) alters a few things to suit your individual case. 

1. Ingredients: The first thing to do is turn over the bar and look for the ingredients label. You’re looking for real food ingredients you recognize. The ingredients should be those you’d use in your own home, like nuts, seeds, and maybe some dried fruit. And it is important to TURN OVER the bar. Some of these sneaky marketers include an incomplete list of ingredients on the front (looking at you, RXBAR). 

You also want to look for a limited ingredients list; more ingredients means more processing. While 5 ingredients is ideal for a “real food” designation, that’s nearly impossible with bars, so I look for those with fewer than 10 ingredients. 

1. Real, recognizable ingredients

2. Fewer than 10 ingredients

1. Macronutrient Ratios: Next, look over at the nutrition label. You want to make sure that you’ve got a somewhat balanced ratio of carbohydrates to fat and protein. Ingredients are important, but caramel can be made with one ingredient, but that one ingredient is sugar, and that is clearly NOT a balanced option. 

After checking for balanced macronutrients, it’s time to take a quick peek at the sugar. Ideally, you want fewer than 8 grams of total sugar per serving (the daily recommended maximum of sugar is 25 grams). I do not recommend parsing out total sugar, added sugar, and fiber when it comes to bars. Sugar is still sugar; stick to the lower sugar options.

1. Protein + Fat > Carbohydrates 

2. Sugar below 8 grams

Below we are going to dissect a few popular bars to see which ones meet the balanced real food criteria. 

Apple Pie LaraBar
Ingredients:
Dates, Almonds, Unsweetened apples, Walnuts, Raisins, Cinnamon. (6)
Macronutrients:
25g C
4g P
9g F
Sugar:
18g 

Dark Chocolate Nuts & Sea Salt
Ingredients:
Almonds, Peanuts, Chicory root fiber, Honey, Palm kernel oil, Sugar, Glucose syrup, Rice flour, Unsweetened chocolate, Cocoa powder, Sea salt, Soy lecithin, Natural flavor, Cocoa butter. (14)
Macronutrients:
6g C
6g C
15g F
Sugar:
5g

Health Warrior Organic Dark Chocolate Pumpkin Seed Bars
Ingredients:
Organic Pumpkin Seeds, Organic Wildflower Honey, Organic Dutch Process Cocoa Powder, Organic Milled Quinoa, Cocoa Extra, Organic Vanilla Extract, Organic Coconut Oil, Sea Salt. (8)
Macronutrients:
11g C
8g P
13g F
Sugar:
6g

Chocolate Sea Salt RX Bars
Ingredients:
Egg whites, Almonds, Cashews, Chocolate, Cocoa, Natural Flavors, Sea Salt
Macronutrients:
24g C
12g P
9g F
Sugar:
13g

So what do you think? This LaraBar flavor has a great ingredients list, but it is heavy on carbohydrates and sugar. The macros are good in Kind bars, but they have funky (super processed) ingredients like soy lecithin, palm kernel oil, and glucose syrup, and the 14 ingredients lets you know it’s a little more processed than it should be. If you’re in love with LaraBars, be sure to pair them with additional fat and protein (hard boiled egg, meat stick, etc.), and as for the Kind Bars, they don’t make the cut for “real food,” but they’re probably a better choice than most other options at, say, a gas station rest stop. Moderation!

As for the RX bar, it is somewhat more balanced, but it is still too high in carbs and sugar, plus it has “natural flavors,” which could be anything derived from plant or animal matter. Also, the fact that they list some ingredients on the front and say “No B.S.” but then they have natural flavors listed on the official label means they’re not being fully transparent - and I don’t support that kind of trickery! 

The winner here is Health Warrior Organic Dark Chocolate Pumpkin Seed Bars. They have 8 ingredients, all of which are available to those of us not working in food science, and they have a great ratio of protein + fat : carbohydrates. Plus, the sugar content is under 8 grams. Win, win, win!

Now it’s your turn - what bars have you found that check all the boxes? Comment below or join the conversation on Facebook!

Q&A with our Nutritionist, Caitlin Self, MS, CNS, LDN

Caitlin is the licensed nutritionist here at Charm City Integrative Health, and we did a little Q&A
with her to help our CCIH family get to know our newest addition!

What is your nutrition philosophy?
Keep it simple! Start with the simplest foods that your grandparents would recognize and tweak
from there based on how you feel. Nutrition is super individualized, so oats might be great for
one person, and awful for someone else. We say everyone needs more veggies, but
recommending a high-vegetable diet to someone with SIBO or Crohn’s can make their condition
worse, and a daily kale salad can be damaging to someone with thyroid issues. Every piece of
nutrition is individualized. The basic tenets for most of us are pretty generic: drink water, eat real
food, limit sugar (in all forms), and limit toxic exposure.

What is your least favorite nutrition myth?
Fat makes you fat. I hate this myth! Fat is super important for brain health - and so many of my
clients, especially women, are dealing with moodiness, anxiety, and depression. Sure, the root
cause can be lots of things, but oftentimes we can correct some of this with appropriate levels of
healthy fats, like avocado, cold-pressed olive oil, and grass-fed animal fat.

What’s the biggest nutrition mistake you see?
Too much, too soon. It’s easy to get caught up in all the things that we can “do better” that we
forget to focus on the one or two things we can do right now. Starting small is super important
for long-term behavioral change. Most of my clients get started with this great can-do attitude,
reporting they’re 100% committed to change, and then they try to implement half a dozen
interventions all at once, which is a true recipe for failure. When you’re re-learning a skill or
habit, you don’t start off with a decathlon of 10 events, you start with a 5K and you build from
there.

What brought you into nutrition?
A lot of triggers and exposures throughout my life led me here - in high school, I noticed how
much faster I ran in cross country when I didn’t have chocolate chip granola bars for lunch, and I
learned how sugar can slow the recovery from injuries during a sports nutrition talk in high
school. Since then I’ve had my share of health issues, and when I started digging into solutions,
nutrition was always a major component. I started a food blog in 2013, and then eventually
decided to dive head first into nutrition with the Master’s program at MUIH. And I haven’t
stopped since!

What does Integrative Health mean to you?
It means treating the whole human with a variety of modalities - not just a single approach. We
are so individual, made up of both our genetics and our experiences, and integrative health
acknowledges this by providing a number of different approaches for the same conditions.

For example, some of us can reduce joint inflammation by healing the gut (nutrition), adjusting
energy meridians (acupuncture), or correcting skeletal imbalances (nervous system
manipulation). It’s the same diagnosis, but with several different root causes and treatment
options. And here at CCIH, we have supporting treatments like cryotherapy to treat systemic or
idiopathic inflammation. It’s a great multifaceted approach. The same is true for other chronic
conditions, such as endometriosis, SIBO, or chronic fatigue; nutrition is an important spoke on
the wellness wheel, but we should take advantage of all the approaches available to us to
improve the health and wellbeing of our clients.

What gets you up in the morning?
Client work! A lot of practitioners get bored with paperwork or bogged down with client
communications, but I love it! When I see emails from my clients, I get so excited that they’re
being proactive and taking their health seriously, and I don’t mind providing extra support. That,
and warm weather - it’s a lot harder for me to get out of bed when I know it’s cold outside!

Men Of CCIH Calendar 2020 - Available SOON!

April Fools! We don't really have a CCIH Men's Calendar 2020 coming out, but we love to make our clients smile.  Endorphins are an important part of staying healthy.  Hey - if we get enough requests to make a Calendar - we'll consider it.

We do send out a monthly Newsletter filled with super helpful health tips, upcoming events (for example we'll be at the American Diabetes Association TOURdeCURE at Goucher College on June 6th - please sign up to join us or donate HERE), we offer special monthly discounts and deals, plus a bunch of other cool stuff. Sign up. We won't bug you a lot and we will never ever ever ever share your info with anyone else. Click HERE to sign up.

Join CCIH for the Tour De Cure: American Diabetes Association - Ride ~ Run ~ Walk

1.5 million Americans are diagnosed with diabetes every year.  Lifestyle and everything we do at Charm City Integrative Health can reverse Type 2 diabetes and that’s why we are raising money for the ADA. 

Join us as we support the ADA on Sunday, June 2nd by raising awareness and $ for an amazing cause.  Please come walk, run, ride or make a virtual donation!

Sign up here - http://main.diabetes.org/site/TR/TourdeCure/TourAdmin?pg=entry&fr_id=12765 

Tour de Cure: Maryland
06/02/2019

5K Walk/Run, 13M, 29M and 63M Ride
Registration fee: $20 for cyclists, free for walkers and runners
Fundraising Minimum: $200 for adult cyclists, $100 for adult walkers/runners, $50 for children 12 and under

Goucher College
1021 Dulaney Valley Rd.
Baltimore, MD 21204
DIRECTIONS

The Pizza Test By Dr. Tom Ingegno, DACM, MSOM, L.Ac.

Inflammation is one of the underlying causes and complications of most illnesses from which a person can be suffering.  Possibly the most common cause of chronic inflammation is your diet. Coincidentally, it's also the most difficult to change. I often joke it would be easier to get someone to convert their religion than to change their diets.

Fortunately, I have two “aces in the hole” for you! First - there is a ton of dietary information available today.  Most restaurants have at least a couple of menus options that will fit almost any diet restriction. There are also some amazing sources on the internet as well as books that can help you fill your belly with quality foods.  Whatever diet you follow (Whole30, Bulletproof, Paleo, The Plan or AIP), they all aim to improve your health by removing inflammatory foods from your diet.

My second ace is our nutritionist, Caitlin Self, who is available for consultations, and regardless of your preferred eating style can help you make better choices.  She is currently available for consultation in our Baltimore office and has a special deal for members as well.

Honestly, I am a huge fan of Food Sensitivity Tests and Elimination Diets that are available to help people pin down their individual inflammatory foods.  There are some drawbacks to both. Food Sensitivity Tests can be costly out of pocket, and many insurance companies won’t cover them, because sensitivity is not an allergy, even though both can negatively impact your life and overall health.  Elimination Diets are in essence free but it often takes a long time to slowly eliminate foods and then reintroduce them to see how they affect you. In addition, dining out and some prepared foods may not totally list their ingredients which may mess up all your hard work.  

Now to the meat and potatoes of the article, or more appropriately, the Pizza.  One quick way to help figure out if you are sensitive to three common inflammatory compounds will only take a week of commitment and at the end, you get to dig into a slice of your favorite pizza.  (Please be warned, after this, pizza may no longer be your favorite!)

I like to start this test over the weekend so have time to meal plan.  I also suggest doing it on a week that doesn’t include any birthdays, holidays or special events where you will be tempted to slip up.  Spend time deciding on your menus for breakfast, lunch, and dinners for a total of 7 days. Make sure every meal you pick does NOT contain dairy, gluten or any nightshades.

Nightshades: Tomatoes (all varieties), Potatoes (white and red potatoes but not sweet potatoes), Eggplant, Peppers (Bell peppers, chili peppers, and any red spices), Paprika, and Goji berries

Everyone knows someone who is Lactose Intolerant, but did you know that a second protein called casein is even more inflammatory and is the compound that makes Elmer’s glue so sticky.  When ingested in most people, it creates mucus in the sinuses and can make joints stiff and painful.  Check out what WebMD has to say here.

Gluten is a protein that is present in anything containing wheat, rye or barley and is the reason bread, cereals, and other baked goods are so chewy.  This may be the most inflammatory compound in American diets. Here’s a great article from Chris Kresser that talks about some of the symptoms of gluten intolerance you may not have known.

A third, but a lesser-known inflammatory family of foods, called nightshades. As an Italian-American, this one pains me the most, as it contains fruits and veggies including tomatoes, peppers, eggplants, and other foods generally considered healthy for most. Greenmedinfo.com talks about removing these from your diet for 3 months to see changes, for right now try one week.

*Bonus points if you can remove soy and corn from your diet for a week as well.  We can address issues with those more in the future.

Make a shopping list.  Choose simple recipes that do not contain the previously mentioned ingredients.  Even better - choose fresh organic foods. There’s no limit to the amount of food you consume during this week but eat sensibly.  Shop and meal prep ahead of time because this will help you be more successful and get thrown off track if the week throws you an unexpected curveball. However, don’t forget to leave the 7th day’s dinner menu open for your favorite pizza.  

This week you are going to track several variables to help you gauge your sensitivity.  You may notice changes in these factors at different times so writing them down and comparing day to day will help you reflect.

• Weight: Weigh yourself every morning and evening.  This isn’t to lose weight, but you may notice a significant drop in weight when you are not consuming foods that cause inflammation.

• Pain: If you have body aches, old injuries, or have experienced massive trauma, give yourself a 1-10 Pain Rating every morning and evening.  

• Congestion:  Maybe you never have a stuffy nose or sinus issues, but more often than not you may be walking around with congestion you thought was normal. Give yourself a 1-10 rating.

• Energy: Give yourself a 1-10 rating on this as well.  Be advised that 2-3 days into this process you may notice a drop in energy, or generally feel a bit crappy (that’s the medical term) because of the bacteria die off in your gut.  Don’t worry. The ones that are dying are hijacking your system and telling your brain to eat more foods that cause inflammation. The good ones will enjoy more room to reproduce. I’ll save that for another post.  Your energy should pick back up towards the end of the week

• Sleep:  This goes hand and hand with the energy.  Many people are already tracking sleep thanks to devices like the Fitbit, but don’t feel like you need to buy a tracker for this self-experiment.  In this case, see how you feel when you wake up. Give yourself a 1-10 for your overall quality of sleep.

Now that you’ve made it to the seventh evening, go ahead and indulge in your favorite slice or two. Track how you feel immediately after eating as well as over the next few days.  

Use the variables above to compare how you felt to how you feel, after eating pizza.  Did you suddenly add weight? Do you have an increase in pain? How’s your energy?

None of this is set out to demonize pizza, just to give you an insight into how to help your body function better.  If you noticed no difference, congratulations, you have an iron stomach and were blessed with great intestinal flora and good genes.  But, I am willing to guess, you saw some improvement in at least one of the above criteria. Now you can go back and eliminate, dairy, gluten, and nightshades one at a time to see where your sensitivities exist.  

Every service at Charm City Integrative Health addresses inflammation. This post, as well as a few others, will soon be compiled into a short guide titled, “5 Steps to Knock Down Inflammation”. Seriously, you don’t want to miss this super helpful, free guide! Sign up for our newsletter here and you’ll be one of the first people to get your hands on it.

Dr. Tom in "Your Tango" Magazine - It's More Than Just Weight!→

Credit: Your Tango Magazine

Does Acupuncture Help With Weight Loss?

There's a lot that can be going on when you gain weight, and acupuncture can actually help with many of those things.

Recently, Dr. Tom Ingegno was asked to voice his opinion in YourTango Magazine:

“Weight gain can come from a variety of issues. Looking into the realm of functional medicine, weight gain may be due hormone imbalance, bad gut health, or stress inducing high cortisol levels. Acupuncture can’t magically help people lose weight, but can help resolve some of these underlying issues. Studies have shown that acupuncture combined with diet and exercise can help patients lose about an additional pound a week,” advises Dr. Tom Ingegno, DACM, who owns an integrative medical center in Baltimore, MD.”

To read the entire article, please visit https://www.yourtango.com/2019321972/does-acupuncture-help-with-weight-loss.

Charm City Integrative Health: October Events

Please join us!!!

Date: Wednesday, October 10th
Time: 5:30-6:30 
Price: Free
Location: Chesacanna - 10534 York Rd #101, Cockeysville, MD 21030  

Tom will be presenting ways to increase your naturally occurring endocannabinoids (bliss molecules), increase your wellbeing, improve your mood, and relieve pain.  

Date: Friday, October 19 and Saturday, October 20th
Time: 8 am-Noon
Location: McKeldin Square, E Pratt St, Baltimore, MD 21230

Our team will be providing cupping therapy at the Baltimore Running Festival in UnderArmour's VIP booth.  VIPs can stop by for both pre and post race tune-ups.

Date: Sunday, October 21st
Time: 11 am-1 pm
Location: Lululemon - 107, 820 Aliceanna St #1b, Baltimore, MD 21202

We will be at Lululemon providing local cryotherapy, integrative health information and discounts on our other services.  

Charm City Integrative Health: A Path to Healing

We recently got a lovely letter from one of our patients that had received acupuncture for chronic pain back in 2010/2011. Wonderful to hear about her journey to healing and living pain free. (Seriously, this just made our day!)

~ ~ ~

Hello! I’ve been meaning to write this email for some time, because I think it’s important for people who live with chronic pain to know that acupuncture can really help. 

Several years ago, probably around 2010/2011, I came to a community acupuncture session that Tom was giving. I asked him if acupuncture could help with a coccyx injury. As a person in my mid-late 20s, I’d experienced chronic pain in that region for about 6 years that led to cortisol injections, physical therapy (which made it worse), and even a consultation with a spinal surgeon. I never had a fall or any trauma to that area so it wasn’t a surprise that traditional western treatments weren’t working. Tom said it could help, but he made no promises. 

After what was probably a few weeks of treatment, I stopped thinking about the pain, and I remember that I wasn’t wincing every time I shifted my body when I was sitting in a chair. It was taking the edge off and that was all I ever hoped for. That and no more cortisol injections. After a couple months I stopped treatment, thinking this was as good as it was gonna get. 

But one day, maybe a month or two after I stopped treatment, I realized there was no more pain. I didn’t understand why or how, but it was gone! I knew it had to be the acupuncture. Nothing else had changed. I’ve been pain-free ever since. And I’ve always meant to let Tom know that but never took the time. 

Fast forward to 2016 when I started seeing a healer, and I’m actually about to begin seeing my first reiki clients! It’s amazing how the whole process helped me to understand why acupuncture worked, circumstances that led to the issue in the first place, and so much more. 

I just wanted to say how grateful I am for the treatments I received. I also want to make sure Tom knows that he was successful in healing someone with severe chronic pain at that location. Please let people with pain know there is help for them and they don’t have to go the traditional western medicine route which is invasive, expensive, and for me, was very painful. Thank you so much for what you do every day.

With love,
P