Community Zen Acupuncture

02/27/2026

Nutrition

I recently came across the advice that consuming a diverse array of plant-foods is good for your gut microbiome.

For those who do not know, the gut microbiome is a vast and complex ecosystem of trillions of microorganisms—including bacteria, fungi, and viruses—living primarily in your large intestine. Often called a "forgotten organ," this community plays a critical role in your health by breaking down dietary fiber, synthesizing essential vitamins, and training your immune system. When this delicate balance is thriving, it supports everything from smooth digestion to mental clarity; however, an imbalance (dysbiosis) can contribute to inflammation and various chronic health issues.

So the simple idea is to consume 30 unique foods from plant sources each week. This makes sure to feed the good bacteria in your gut. Turns out this is a great way to get more fiber, consume more healthy fats, and reduce consumption of processed foods. But my favorite thing to come out of all this?

Avocado Toast on Ezekiel bread -
1. Slice and mash one avocado. Spread it on the toasted Ezekiel bread.

2. Add sliced red onions, Sliced Cherry tomatoes, and Bean sprouts.

Salt and pepper to taste.

Counting the Ezekiel bread (whose nutrition could be a post all its own), that’s 5 plants in one meal. Feel free to modify it how you see fit. I thank you for putting suggestions in the comments below.

Enjoy.


Centered MBS

02/20/2026

Meditation

I talk to a lot of people about meditation. It seems a lot of the time, people will say, “I can’t quiet my mind”, or “I can’t sit still that long”. Unsurprisingly, I feel these are the people who would benefit from meditation the most.

I think where a lot of people get stuck is that they expect to enter this elevated state of mind. This blissed out, floating on a cloud, one with the universe feeling. While sometimes that can happen, I think expecting it is the first obstacle to doing meditation. I always recommend you start with simple goals in meditation. Start by “just sitting”.

While you sit, you can observe your thoughts. Try not to judge them as right or wrong for meditation. What’s more important is to observe them and just sit with them for however long a time you’ve set. Even just a few minutes is a good start. Set a timer for 5…3…2…minutes. Whatever you can manage to start. Try to just sit for that time, even if it’s difficult. In fact, it likely will be difficult. This is the start of progress.

Do this regularly, and like a muscle, your patience will get stronger. In time, you’ll get to know your own mind better. As you do, you will notice more and more stillness within. As you sit for longer periods, you’ll become more in touch with your peaceful observer mind, and less so with your mind of racing thoughts. Then you will start to experience Zen.


Community Zen Acupuncture
Centered

01/23/2026

Gratitude

Focusing on gratitude is one way to tap into the present moment and experience joy. You become happy for what you already have, and do not attach happiness to what you may have or accomplish in the future. Don’t postpone your happiness!

Accept that - things change. What we have may not last. All the more reason to appreciate it now. This grounds your feelings in the present. This is a way to have more energy. We drain so much energy looking forwards and backwards excessively.

We give thanks, in return for the things we cherish in life….for what we have received that is a blessing.

Think of one person, event, or thing - big or small, that enriches your life. How do you feel when you consider that thing? Can you sit with that feeling and let it last?

12/26/2025

Winter is a great time for inner work on yourself.



https://www.communityzenacupuncture.com/post/nei-gong-wei-gong-inner-work-outer-work

12/19/2025

Here's a feel-good story for the season. (I didn't write it.)

The Red Scarf
The winter of 2012 was particularly bitter, and for Sarah, a single mother working two jobs, the "Christmas Spirit" felt like a luxury she couldn't afford. Between the rising heating bills and the cost of winter boots for her growing son, Leo, there was nothing left for a tree, let alone gifts.

On a Tuesday evening, just days before Christmas, Sarah was waiting for the bus in a swirling snowstorm. She noticed an elderly man sitting on the bench, shivering. He wore a thin windbreaker and no gloves. Without thinking, Sarah unwrapped the thick, hand-knitted red scarf from her own neck—a gift from her late grandmother—and draped it around the man.

"You need this more than I do, sir," she whispered. The man looked up with misty eyes, squeezed her hand, and simply said, "Kindness is the only thing that doesn't freeze."

The next morning, Sarah arrived at her shift at the local diner to find an envelope with her name on it. Inside was a $500 tip on a $10 coffee tab from a "Secret Santa," and a small, handwritten note:

"My father came home last night wearing a red scarf and a smile I hadn't seen since my mother passed. Thank you for keeping his heart warm. Merry Christmas."

That year, Sarah and Leo didn't just have a tree; they had a reminder that when you give what little you have, the universe has a way of making sure you have everything you need.

Enjoy the holiday!

12/17/2025

Come visit us in Commack, NY!

12/12/2025

Cinnamon, Walnuts, and Go Ji Zi Bread - From Mayway.com

https://www.mayway.com/blogs/articles/spring-recipe-cinnamon-walnuts-gou-qi-zi-bread

Here’s a great-tasting holiday bread that’s also nourishing. Cinnamon bark warms the active energy of the body. It promotes circulation and strengthens the blood. Walnut warms and benefits the Lungs and Kidneys, while benefiting the back and knees. They’re also great for the brain, and moisten the intestines to unblock the bowels. Goji berries are very nourishing and rich in vitamins and minerals. They also promote energy and brighten the eyes.

Makes 3 loaves.

INGREDIENTS:

1 1/2 cups milk (or non-dairy substitute)

2 packages (1/4 ounce) active dry yeast

1 cup warm water (must be between 110-115 degrees for the yeast)

3 eggs

1 1/4 cup sugar divided (raw or coconut sugar)

1 teaspoon salt

1/2 cup unsalted butter, softened for dough

1 cup Gou Qi Zi/Goji Berries/Wolfberries

3/4 cup chopped Hu Tao Ren/Walnuts

8 cups all-purpose flour

2 tablespoons milk to moisten dough (or non-dairy substitute)

3 tablespoons ground Rou Gui/Cinnamon bark

2 tablespoons unsalted butter, melted to brush on top

DIRECTIONS:

1 - Warm the milk in a small saucepan on the stove until it just starts to bubble, stirring occasionally, then remove from heat. Let cool til lukewarm.

2 - Dissolve yeast in warm water (must be between 110-115 degrees or the yeast won't activate) and set aside until yeast is frothy, about 10 minutes or so. Then mix in eggs, ½ cup sugar, butter, salt, walnuts, and Gou Qi Zi berries. Stir in the cooled milk slowly so you don't cook the eggs. Add the flour gradually to make a stiff dough.

3 - Knead the dough on a lightly floured surface for a few minutes til smooth. Place in a large buttered mixing bowl and turn to grease the surface of the dough. Cover with a warm, damp cloth and let rise in a warm area. (Try putting it in the oven with just the light on for the right amount of heat and to keep the dough out of drafts.) Allow to rise until doubled, usually about 1 1/2 hours.

4 - Roll out on a lightly floured surface into a large rectangle 1/2 inch thick. Moisten the dough with 2 tablespoons of milk and rub all over the dough with your hands. Then mix ¾ cup sugar and the cinnamon and sprinkle the mixture evenly on top of the moistened dough.

5 - Roll up tightly (the long way). The roll should be about 3 inches in diameter. Cut into thirds, and tuck the ends in and pinch the bottom together. Place loaves into well-greased (coconut oil or butter) 9 x 5-inch pans and lightly grease the tops of the loaves. Let it rise again in a warm area uncovered for about an hour.

6 - Bake at 350 degrees for 45 minutes or until loaves are lightly browned and sound hollow when tapped. Remove from oven and brush with melted butter. Let them cool on a rack for about 20 minutes, then lay the loaves on their sides and remove them from the pans. Allow to cool before slicing.

Shared by Laura Stropes LAc on MayWay.com

12/10/2025

Experience Community Acupuncture this Holiday Season.

Never a better time to start.

12/05/2025

Down Shift Into Winter - A Short Qi Gong Exercise.

https://www.communityzenacupuncture.com/post/down-shift-into-winter-a-short-qi-gong-exercise

We now find ourselves moving from fall, into winter. In terms of five elemental theory, that’s moving from the “metal” element (fall), into the “water” element (winter). Or in terms of yin and yang theory, from partial yin (yin within yang), to the most full yin time of year (yin within yi...

12/03/2025

11/28/2025

This time of year, it’s important to support your immune system. With holiday stress and seasonal colds and flu, the formula is primed to knock you out for a few days. What's your secret weapon? Some supplements and practices to keep your immune system strong. (Your immune system is like a fence that keeps the baddies out).

Vitamin C, Elderberry, Zinc, and Vitamin D are essential for healthy immunity.

Taking care of your gut is important too, with ginger, pre-, and probiotics.

Wellness practices like exercise, proper sleep, and acupuncture help counter the effects of stress. (Chronic stress weakens the immune system)

More than anything, take care of yourself and try to enjoy the season. It comes and goes so quickly; try to show up fully and be present, for your own benefit.

Community Zen Acupuncture

Img from Freepik

11/26/2025

This Thanksgiving, I reflect on how much there is to be grateful for. On that list, I include the beauty of nature on earth, the vastness of space and all creation, and the preciousness of our short time in this world.

Have a Happy Thanksgiving, everyone!

Image source - YouTube