Dova Center - October 2020

Dova Center - October 2020

The Moment I Decided to Go Rock Climbing DESPITE MY IMMENSE FEAR OF HEIGHTS

HEALTH With &

HEALING

October is all about frights, and my biggest fear is a fear of heights. I’ve always been scared of being up in high places, and it’s something that I’m still afraid of today. Despite that, I didn’t let it stop me from trying out, and then falling in love with, one of my favorite activities: rock climbing. In my early 20s, I went to a rock climbing competition — not as a participant, but as a spectator. While there, I saw all these incredible women compete. Some were

Yosemite. My friends encouraged me to go on the trip. They said that we’d do a top rope (a style of climbing that is more secure) while we were there. It was a big old lie. When we got there, it was all five- and 10-pitch climbs, straight up the rock face, and I was terrified. At the same time, that’s what was so amazing about it: challenging myself even while I was scared and trusting my friends and myself to keep going. I remember being 1,000 feet up in the air, on a rope, almost sobbing on the wall because I was so scared, but I did it anyway, and I’m so glad I did. This is something I get asked a lot: if you’re scared of heights, why go rock climbing? Honestly, I don’t know why. I started with the classes and fell in love with it, despite my fear. It’s a beautiful, amazing, and scary thing all wrapped up in one, and I can’t get enough of it. I knew it was never going to be easy, and sometimes it still isn’t. If I take a break from it, like when I had my son or when I was recovering from an injury, I’m still afraid of going up on the wall when I come back, even if I’m only 35 feet off the gym floor. There’s something about problem-solving and being 100% focused on the task at hand, trusting myself, and being at peace in the moment that makes it so remarkable. I think it’s kind of the same when it comes to our health. I remember when I had some health issues and was scared because I had no idea what was going on. I had to trust the doctor to do what they did best, and I see that with my patients too. Sometimes, we’re boxed into our beliefs and fears, which creates limitations and can hold us back from doing truly remarkable things. Overcoming those limitations is exciting and liberating. I feel that whenever I get back on the wall. Breaking down the barriers we’ve put up gives us an opportunity to experience the things that can make us grow as people, physically and mentally. –Be well, Dr. Gina Terinoni 1

doctors, some were mothers; they all came from different professions and lifestyles. Each of these women looked so happy and was having so much fun while they were up on the wall — they were total badasses! I remember thinking that I couldn’t do what they did because of my fear. Yet, even so, I finally gathered up enough courage to join a climbing gym and give rock climbing a try. I was pretty lucky. The day I called, they told me they had a six-week class starting that week, so I joined up. The first night of the class, I was scared to death, and we weren’t even climbing any of the very tall outdoor courses — it was all indoors. By the end of the night, everyone was required to have climbed to the very top of the wall at least once, but I just couldn’t. I looked up at that wall and didn’t know how I was going to do it, so I didn’t. When the trainer came around and asked if everyone had gone to the top, I said, “Yup, I went up.” Even though I was so scared even after that first class, I came back for the second, and the third, and the one after that too. I became completely addicted to rock climbing. It was like meditation on a wall; I felt amazing every time I went up and came back down. Even after that six-week class was over, I stuck with it. All of my friends were rock climbers too, and that was all we did or talked about.

OCTOBER 2020 DOVACENTER.COM 303.955.7226

“I remember being 1,000 feet up in the air, on a rope, almost sobbing on the wall because I was so scared, but I did it anyway and I’m so glad I did.”

The biggest jump for me was moving from climbing indoors in a gym to climbing in

The Best Fall Spices to Boost Your Family’s Health

It’s the season of fall spices. Pumpkin spice — which is actually a mix of many different seasonal spices — is a favorite, but it’s not the only one we should try this year. Seasonal spices are a fun way to literally spice up your meals, and many of them also have surprising health benefits!

properties of turmeric may also help reduce inflammation in the brain, which has been linked to depression and Alzheimer’s. How to add more turmeric to your diet: Homemade curries are a great way to get a good dose of turmeric. You can also add turmeric to roasted vegetables or taco seasoning.

Something for Your Heart: Cinnamon Cinnamon can actually help lower your blood sugar levels, which is especially beneficial for folks with Type 2 diabetes. The Johns Hopkins Medicine website also reports that cinnamon has heart-healthy benefits. For example, studies show that cinnamon can reduce high blood cholesterol and triglyceride levels, thus decreasing the risk of developing heart disease. How to add more cinnamon to your diet: Sprinkle cinnamon on oatmeal or plain yogurt for a warming boost of flavor. You’ll also find cinnamon in pumpkin spice, a seasonal favorite. Something for Your Brain: Turmeric Recent research has found that turmeric can reduce inflammation. A compound in turmeric called curcumin has been shown to help reduce the pain and swelling associated with arthritis. The anti-inflammatory 3 Halloween-Themed Halloween is a time where kids are eager to fill their candy buckets or pillowcases with as many treats as they can gather. Unfortunately, most of those treats are unhealthy, sugary hard candies, taffies, and chocolates. To give your kids something healthy and yummy to snack on this October, we’ve found several great and easy-to-make treats that are perfect for your little ones. Silly Apple Bites Some monsters can be a bit frightening. Others, like Cookie Monster, are quite funny. Now your kids can watch an apple turn into a silly and yummy monster! All you need to make your monster treats is green apples, sunflower seeds and butter, strawberries, and a few googly eyes, store-bought or homemade. In no less than 15 minutes, your little “monsters” will be chomping on monsters of their own. For the full recipe, visit ForkAndBeans.com. Candy Corn Parfait Candy corn is a sweet treat many people enjoy in the fall. For a healthy spin on the fall favorite, try making a parfait with pineapple, oranges, and a bit of unsweetened yogurt all layered inside of a transparent cup. Your kids will enjoy the same look and sweet, but healthier, taste of this afternoon snack. Find this delicious recipe at

Something for Your Stomach: Ginger If you’ve ever drunk ginger ale on a plane to calm your upset stomach, then you’ve already experienced the healing properties of ginger. Ginger can be used to treat nausea, including nausea due to motion sickness and pregnancy. Studies show that ginger can also offer relief to cancer patients suffering from nausea caused by chemotherapy. How to add more ginger to your diet: There are many baked goods that call for ginger. Your morning coffee or tea could also benefit from a hint of ginger.

These are just a few spices that are also superfoods! Do some research to discover the secret benefits of your favorite spices.

Snacks Your Kids Will Love

GrowingUpHerbal.com, which has a number of other healthy fall-themed snacks that your kids will absolutely love too!

Grapefruit Jack- O’-Lanterns

Nothing says Halloween like a jack-o’-lantern, so why not turn snack time into jack-o’-lantern time too? Create a grapefruit fruit

bowl with a fall harvest fruit salad or simply fill it with your kids favorite

fruits. You can learn how to make both the fruit bowl and the fall harvest fruit salad by visiting SayYes.com. Once you’ve got it down, the whole family can chow down on this delightfully healthy treat. It may be candy season, but that doesn’t mean we can’t eat healthy too. Check out these recipes, get into the Halloween mood, and stay healthy!

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How Telehealth Supports Your Health B efore COVID-19 caused so many places to lock down, our clinic had started to implement telehealth. However, it wasn’t until after COVID-19 hit that we realized just how powerful this service was for our clients. “Because of the lockdown, I was forced to learn a lot more about how to conduct telehealth consultations and how beneficial they are for patients,” Dr. Gina Terinoni says.

“It always seems impossible until it is done.” –NelsonMandela

Roasted Rosemary Brussels Sprouts and Potatoes

Inspired by “The Oh She Glows Cookbook”

Typically, when someone comes into our office for a consultation to get acupuncture treatment, they’re mainly focused on the treatment itself. However, it’s important to understand that acupuncture is just one tool of Chinese medicine. There are so many other ways we can help patients, including addressing their diet, explaining acupressure points, and helping them understand different devices they can use to boost their health. Telehealth gives us the opportunity to not only learn how to help people on a deeper level but also ensure they get the most out of their treatments. “What I’ve found, through the training of discovery and patient intakes, history, and inquiry, is there is so much more time to sit and talk on a call,” Dr. Terinoni explains. “Which is very eye-opening. In some ways, my telehealth patients are getting way more care than I could ever give them in the treatment room, especially with the pandemic when they can only be with me for about 10 minutes.” Telehealth allows us to educate our patients much more about the process and discuss the other tools that, when paired with acupuncture, increase its benefits. We do a deep dive into diet, therapeutics, breathing exercises, meditations, and the benefits of using different herbs. To talk with Dr. Terinoni about any health concerns you may have, and to schedule a telehealth consultation, call Dova Center for Health & Healing at 303.955.7226. For more information about the benefits of telehealth, please see our newsletters’ insert.

If you’re having trouble getting the kids to eat Brussels sprouts, try this delicious vegan recipe as a side dish. Every vegetable tastes better roasted!

Ingredients

• 1 3/4 lbs fingerling potatoes, halved lengthwise • 3 cups Brussels sprouts, trimmed and halved • 3 cloves garlic, minced • 2 tbsp fresh rosemary, minced

• 4 tsp olive oil • 1 1/2 tsp sugar • 1 tsp sea salt • 1/4 tsp pepper

Directions

1. Preheat the oven to 400 F and line a baking sheet with parchment paper. 2. In a large bowl, combine all ingredients. Toss until the Brussels sprouts and fingerlings are evenly coated with oil and seasonings. 3. Spread the mixture on the baking sheet, then bake 35–38 minutes, stirring halfway through. Add more salt and pepper as desired, then serve!

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Inside

What’s the Best Way to Overcome a Fear of Heights? 1 3 Healthy Spices to Try This Fall Healthy Halloween Snacks — Yes, It’s Possible! 2 Using Telehealth to Get More From Acupuncture Roasted Rosemary Brussels Sprouts and Potatoes 3 The Best Mental Health Apps You Can Use From Home 4

3 GREAT APPS TO

MAINTAIN YOUR MENTAL HEALTH AT HOME

When you lead a busy lifestyle, mental health often takes a back seat to other pressing matters. Thankfully, there are a number of easy-to- use apps to help address this concern. Even if you’re pressed for time, these apps can help you maintain your mental health. And if you’re just looking for some simple resources to guide you through mood- boosting exercises, they’ve got you covered there too. Moodfit (GetMoodfit.com) Think of this app as a fitness tracker for your mind. The mood tracker allows you to record your moods and thoughts and follow trends and changes over time. You can look at these trends yourself or set the app to monitor specific areas of your mood. This highly customizable app is packed with tools and resources to help you with your mental health. In addition to the mood tracker, Moodfit offers a range of breathing exercises and a guide to mindfulness meditation. MoodMission (MoodMission.com) If you’re struggling with mental health issues, like anxiety and depression, you may feel like this free, evidence-based app was designed just for you. MoodMission asks

you a series of questions to assess how you’re feeling, then suggests a series of “missions” you can complete to help you get into a better state of mind. Missions are short, achievable tasks, like taking a walk around the block or cleaning up a room in your home. Of course, like all the apps listed here, it is not a replacement for professional mental health care, but it offers evidence-based exercises and a level of support that’s not often found in smartphone apps. Talkspace (Talkspace.com) While this app contains a number of mental health tools, its primary purpose is to connect you quickly with one of the company’s thousands of licensed and experienced therapists you can message on a regular basis. Unlike traditional therapy where you schedule an appointment and meet in person, Talkspace allows its user to communicate with their therapist through the app’s encrypted messaging system. It also allows you to request a check-in from your therapist and provides a place for them to upload your therapy notes. Talkspace is more costly than some other apps, but depending on your specific needs, it may be worth it.

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