I am about to embark on a journey. Not one that takes me to a distant land or one that pulls me back into the past or projects me far into the future. Instead, I am heading on a journey that will continually arrive me back to the present moment. After nearly 10 years in practice, I have witnessed (and personally experienced) a common theme connected to the physical, emotional and spiritual suffering that individuals experience – a resistance to accepting what “is” and wanting a different outcome or different response than what actually occurs. I remember the instructor of my Family Medicine class in school many years ago describing this phenomenon as the definition of “stress.”  As mind blowing as this concept was for me to learn back then, I feel like I will be continuing to learn about it for the rest of my life. Our reactions to life events can be both the cause or cure for our stress. How empowering yet ridiculously challenging!

To deepen my own learning and better support my patients who also struggle with letting go of expectations, I have enrolled in an 8-week coursespring 2009 lobby day flowers 010 called Mindfulness Based Stress Reduction or MBSR which includes a weekly class taught by Gina Sager, MD and a daily meditation practice. The MBSR program was designed by Dr. Jon Kabat-Zinn in 1979 and has long-served as a basis for mindfulness-based clinical research. I am grateful to my patients who have also begun to implement mindfulness practices as part of their wellness-regimen. I feel inspired and supported by their growing awareness and practice of this powerful healing tool. Below I have shared several of my favorite mindful practices that you may enjoy implementing this Spring for a deeper connection to yourself and to Nature.

CALM: To start preparing for the upcoming MBSR class, I have downloaded an app called CALM (www.calm.com) which offers FREE guided meditations in 2, 5, 10, or 20 min increments. The addition of ocean sounds or gentle rainfall adds to the relaxation experience. Mindfulness made Simple.

COMPOST: What to do with all of those veggie scraps and leftovers going bad in the fridge?  Send them back to the Earth to fuel the next generation of vegetation! The Compost Crew makes composting easier than ever with weekly pick-up service at your doorstep. For around $30 per month you can turn your dinner scraps into nutrient rich compost. After 6 months of using the service, you can receive compost for your own garden!   (www.compostcrew.com)

CRANES: Origami has been a long-time beloved hobby, and as an adult, I have come to appreciate how the practice of origami requires both patience and presence. The making of the classic paper crane has become a type of meditative practice, and I thoroughly enjoy sharing this art form with others. If you have never made a paper crane, I encourage you to follow along with this video while practicing kindness and compassion with yourself as you try something new.

March 28, 2015 at 7:32 pm

An Ounce of Prevention…

sneezePrevention is one of the hallmarks of natuorpathic medicine. When cold and flu season arrives, I dig in to the fundamentals of our medicine which are centered around strengthening vitality and removing any obstacles to healing. However, the holiday season does not lend well to what we all know will help prevent viruses from taking hold of our immune systems: getting good sleep, avoiding sugar, reducing stress, and eating lots of fruits and vegetables. HA! Instead we are faced with a giant cookie platter from our neighbors, too much to do with too little time, and eating on the run or eating out much more than usual. Thankfully, there is still hope for seeing our way through to a healthy New Year by weaving wellness practices into our winter routine.

Not everyone exposed to a cold or flu virus gets sick. Increase your chances of out-smarting the buggers and reducing your susceptibility to infection with these simple practices:

MINDFULNESS:  I recently began seeing a patient who lives a very stress-filled lifestyle that holds little time or space for just “being.” I encouraged her to start carving a 5-minute window in her day for silence away from the phone and computer. “But what am I supposed to be doing during this time?” she asked. “That’s just it,” I replied. “The intention is for you to stop doing and just be.” This practice has been challenging for her, but she has stayed committed to her goal of reducing stress to improve her health.

A 5-minute window of breathing and simply “being” can be enough to start calming stress and reconnecting to the present moment. You can practice mindfulness in the car by simply driving without the radio on or set a reminder on your computer during your lunch break to chime when it is time to practice breathing. As you sit down to dinner, you can allow for a few minutes of mindfulness before eating. Where can you find 5 minutes that may add up to a healthier holiday?


WRAPPED IN WELLNESS: There may not be hard and fast science to substantiate this health tip, but I will still offer it as valuable from personal experience. Those of you have known me for a while may notice that once cold weather arrives, I wear a scarf daily. Protecting your throat, the back of your neck and warming the area over the front of your chest (where your thymus gland sits) may ward against what Chinese medicine practitioners call a “wind cold invasion.” The neck and throat are energetically vulnerable areas of the body and by keeping that area warm, the body can direct energy elsewhere to protect us from infection. Wearing socks around the house (as opposed to walking around with bare feet) may have similar benefit.

HERBAL TONIC SUPPORT: For those patients who have a pattern of contracting respiratory infections repeatedly during the winter months, I recommend certain botanical remedies to boost the body’s natural immune response and keep the white blood cells on a strong surveillance mission against invaders. Examples of these herbs include:

  • Astragalus:  With a strong traditional use in Chinese medicine, Astragalus is a wonderful tonic for supporting optimal functioning of the immune system. It is generally not recommended during an acute infection.
  • Eleutrococcus (Siberian ginseng): One of my favorite adaptogen herbs which supports the body in literally ‘adapting’ to stressful situations, Eleuthrococcus also boosts the function of T-cells in our immune system.
  • Mushrooms: Cooking with medicinal mushrooms such as Reishi, Maitake and Shiitake throughout the winter months will be a nutritious way to fight off infection and strengthen your overall immune response.

The information in this post is for informational purposes only and is not intended to diagnose or treat disease. Please consult with a healthcare practitioner before introducing any new herbal or other natural therapies to ensure safe and appropriate sourcing and dosing.

November 23, 2014 at 10:37 pm

The Politics of Healing in Maryland

iStock_000015069100XSmallAfter the successful passage of the licensure law in Maryland for naturopathic doctors, I composed this article which was published in the October 2014 issue of the Naturopathic Doctors News and Review (NDNR). It speaks to the challenges and the successes of a nearly four-year journey that summoned every ounce of fortitude, tenacity and grit that my colleagues from the MNDA and I could muster to stand out as stronger than the voices that opposed us. The bumper sticker on my car reads “Expect a Miracle” and this legislative victory was more than any of us could have expected.


October 20, 2014 at 7:44 pm


Today’s Challenge:

There is a delicious rush of energy that can surface and sparkle through the body when doing a kind deed for someone – especially when the kind deed is done anonymously. Altruistic behavior has been studied in scientific research with findings that indicate helping other improves mental health. And training ourselves to be more compassionate shifts our brain chemistry and nerve firing allowing for greater understanding of the suffering of other people.

Today I am challenging you to practice a random act of kindness for  either someone in your life (family member, co-worker, friend) or a complete stranger. This may be a simple as leaving a flower on your neighbor’s doorstep, slipping money into an expired meter, or writing a kind/inspiring note and leaving it on someone’s windshield. Think about what expressions of positivity or joy you would appreciate in your life and then channel them out into your community.  The more you engage in this practice on a regular basis, you will likely find that you will one day be the recipient of someone else’s random act of kindness. This kind of healing DOES come full circle.

October 10, 2014 at 7:30 am


Butterfly in blue tonesOne of the strangest yet most important teachings I learned in naturopathic medical school was “First Do Nothing.” While the words have stuck with me over the years, I am only now just beginning to understand their significance. PAUSE creates an opportunistic space between our experience and our reaction to that experience. Allowing time and space between words, gestures and actions can in turn allow for deeper insights, better listening and closer alignment with our truth.

Today’s Challenge: FIRST DO NOTHING

Today I challenge you to take time for PAUSE when talking with your co-workers, when hearing about your child’s day at school, when craving sugar, or when someone cuts you off in traffic. Notice the magical potential for a positive shift in that small space of time – it may be the best medicine you give yourself all day!

October 9, 2014 at 7:30 am



As easily as you can brew up wellness in a medicinal bath, you can steep up a symphony of flavors and aromatic delights in a simple cup of tea. The act of both preparing and drinking tea is a sacred ritual in many countries. In fact, traditional tea cups are designed without handles which require extra care and attention as you bring the cup up to your mouth to take a sip. The addition of the handle is a very “Western” concept as it adds convenience often at the cost of mindfulness.

Today’s Challenge:


  1. Dig through your cupboard to find your favorite box of tea.
  2. Turn on the kettle while you slip into your pajama pants.
  3. Cozy up on the couch with a warm fuzzy blanket while your tea bag steeps for 5-10 minutes in hot water.
  4. Breathe in the aroma of the herbs in your blend.
  5. Sip slowly and sigh deeply.

October 8, 2014 at 7:30 am



DUCK2Hydrotherapy is one of the oldest modalities used by naturopathic doctors in the Western world. Alternating hot and cold water to different areas of the body stimulates a natural healing response by promoting circulation and healthy lymph flow. While taking a bath every night may seem cumbersome, even giving your feet a quick soak can help melt away the stress of the day.

Today’s Challenge: JUST ADD EPSOM SALTS

Epsom salts are one of my favorite affordable remedies for muscle aches, fatigue, tension headaches and joint pains. Composed of both magnesium and sulfur, these minerals are extremely nourishing for musculoskeletal tissue. I generally recommend adding approximately 2-3 cups to a warm bath and soaking for 15-20 minutes to receive the healing benefits of the salts. As an alternative to a bath, you can add 1 cup of salts to a basin of warm water and soak your feet before bed… Ahhhh!


October 7, 2014 at 7:30 am

Older Posts


Office: (443) 226-7665
After hours: (410) 235-1776
Fax: (410) 773-9432
click to email


Seeds Center for Whole Health
3600 Roland Ave., Ste. 4
Baltimore, MD 21211
(410) 235-1776

Office Hours

Monday: 9am-5:30pm
Tuesday: 9am-5:30pm
Wednesday: 9am-5:30pm
Thursday: Closed
Friday: 9am-5:30pm



Get every new post delivered to your Inbox.