Living Clean in Yilan

Beach Clean Up organized by Rising Sun Surf Inn

I try to keep a healthy lifestyle which isn't impossible when your sh*% broke and working part time. I learned first hand that more important than "clean eating" is quality life. Downsizing my work schedule, and my stress level, even for half my salary is quality life. Changing my kid's school to one that has 2 half days, more playtime and her telling me on a daily basis she is happy- is quality life. Eating clean is important, but not as vital as having a minimally stressed environment. Even organic produce can be affordable when Taiwan greens are always available, many people have their own little gardens and fruits are always coming into season. Legumes are cheap and go a long way.  For example, just today for her post school snack, we had a fruit shake with red dragon fruit, banana, papaya, kefir and chia. (Ok chia seeds are dear, but it doesn't take much).

Healthy Food:
They are all really small shops here, not like the massive Whole Foods or Trader Joe's in the States. Between the following three places I can almost get everything I need. For rice milk, almond milk, wild salmon and Greek yogurt, Costco is where it's at. Carrefore has organic sunflower and pumpkin seeds, flax and chia, and recently quinoa.

All three of the following have organic wheat flours, flax, chia, organic seeds and legumes, rolled rye flakes and the same crackers, bean noodles, soba noodles and physilium powder. Incidentally after 7 years living in Taiwan (mostly Tainan) I finally found Stevia extract. Unfortunately its flavored which is weird, but you can get it from Subodhi Yoga in Loudong for 288NT a bottle.

1.幸福滋味 (homepage) XingFu Health Food Store (Facebook)
Tel: (03) 932-1568
Times: 9-12:30 and 2:30-7

This is my raw milk connection. I order 3 bottles and they come in every Tuesday for 255 NT total. Sometimes I make yogurt or kefir. I won't drink pasteurized if I have the choice. They're located across from the girl's High School a block down from 8Nana's. They have other goods including non bleached, organic cotton, brown rice noodles, incense, organic veggies. You can order online too.

2.  Santa Cruz on Zhongshan road just after it forks,  from Yixing Rd. coming from Yilan train station towards Loudong its on the right corner.
260 宜蘭市中山路二段139號
tel. (03)933-3551

 Taiwan's island wide chain. At the Yilan branch I get brown rice vinegar, molasses, cereal for my daughter, kefir and kefir starter which I'm making my own now. They also have lots of hormone free frozen meat, teas, organic baking powder and yeast. I bought some organic Okinawa Matcha Tea (read The Newest Tea Craze, if your'e not already a fan).  They also have maxi pads, tampons and panty liners with non-bleached materials.

3. Leezen 里仁
I'm not sure if they are a chain but they have a branch in Taipei.
宜蘭市中山路三段174 號
tel: (03)93334268

This store has lots of veggies, brown rice milk in powdered form. I bought some organic apple cider vinegar with the mother culture to start to grow my own kombucha  Scoby, and brown rice cakes and breads from organic flour. They also have several nut butters (no almond butter though) and more of a beauty section.

4.綠園有機 生活館
宜蘭市復興路二段40號
tel: (03) 9355767

This shop is really small, they don't sell any refrigerated items, all dried. Their pumpkin seeds and rye flakes are cheaper though. I also bought vegetarian powdered bouillon with none of the MSG and crap in it.

5. Vegan Bakery
tel: (03)9321490
Hours: 11:00-2:00 and 5:00-7:00

On the corner of Jiankang Sec 1 and Lanfeng Rd where it forks. I'm dubious it's indeed vegan because  it  seems like a normal Taiwanese bakery and  they sell both soy and cow's milk. My Sri Lankan vegan neighbors told me about this place.

6. Adrian's Bakery
tel: (03)9320309
Hours: 11am-8pm closed Mondays

Can't beat living around the corner of a French bakery, with imported French butter, flour and zero additives all baked by a French baker. Amazing quality and flavor. Highly recommended. You can order or reserve anything.

7. Yilan Honey Museum
403 Yuanshen Rd Sec. 2. Yuanshen Township
tel: (03) 9233668
Hours: 8:00- 17:00

One can't be too careful about honey, its often diluted in Taiwan. Here the honey is amazing and its often comparable or cheaper than the questionable supermarket brands. Right now they have a special on winter honey. Its pale and thick and imaginably perfect on homemade bread fresh out of the oven with butter. Next payday I am going back to see if there's any winter honey left and also buy a big jar of royal jelly. They also sell propolis, honey vinegar, honey cake, ice-cream and pollen. They all taste heavenly. I really don't get excited about honey cake after years of getting my hopes up, only to be disappointed but I can actually taste the honey in this one.

Me at the Yilan County Gov't park

Yoga
I pretty much practice alone in the park in nicer weather, but I of course would love to find a nice local studio. I recently started teaching private lessons in people's homes. I have found a few studios around town and since I have time will be sure to check them out. I'm pretty picky though; there's nothing worse than paying for a yoga class and being let down because a) its not really yoga   b) the teacher doesn't know what he/she is doing- but that can happen anywhere. (I had an amazing teacher in  Tainan who seriously pushed my limits and comfort zones)




Driving around Yilan I found:

1. Sun Yoga
11 Jiankang Road, Yilan City
tel. 0952-937-760
(03)9359559

30 classes cost 3600NT, 50 cost 5500NT, 100 classes cost 10,000NT. They have mostly aerobics and the clientele looks like older middle aged women. The owner speaks English and offered me a free class to check it out.

2. Having Fun with Yoga Studio
tel. 0952-090156
Its at the corner of Fuxin Rd Sec 1 and Jiankang Rd Sec 2, across from Cafe 85 above Ok Mart on the 2nd Floor. Their classes are every morning (M, T, W, Fri.) 7:40-8:40 and evenings (Tuesday and Thursday) 5:40-6:40. They also have packages.

3. L'amigo Gym , Super Fitness Gym  and World Gym(scroll down to Gyms)

4. Life Long Center- It's basically a recreation center that offers all kinds of classes for kids and adults, from arts and crafts, Japanese, computers, dance and of course yoga. Its across from Zhongshan Park, on the corner in a red brick building. They have several classes of different styles of yoga, quite cheap, but they wouldn't let me peak in and see what kind of class/teacher I'd be paying for. You pay for a 3 month block. The current session just started March 13 and ends May 1. For example there is an afternoon weight loss yoga class, from the description of using asanas to open blocked meridians for better organ function (sounds good right?) costs 2600NT for 3 months, once a week  90 minute class. I will be there in May.

Back Care

I have a scoliosis in my lower back so one leg is slightly shorter than the left. I also twisted my pelvis in a bad fall (or I should say beach side throw down playing rugby-not a smart choice) and I still think I am only mostly recovered. I get piriformis syndrome under stress, or sitting standing too long and of course modern life with cell phones and computers doesn't' help-so long story short- I need a back care specialist and I need to stay active. Yoga certainly helps. I am sure my back would be in worse shape without it.


1. Dr. Wu  Jing-Yi
265 Yixing Road #83
Email: whaley@yahoo.com.tw
0938615260

He is located at Yixing and Fuxin Rd. From the train station heading towards Yilan Sports Park, he is just after Fuxin on the right side.

This guy studied this type of medicine in Japan for 15 years and its extremely rare to find in Taiwan.  He is basically a chiropractor but doesn't manipulate or crack any bones. He uses his hands, fingers, elbows to massage trigger points along the meridians to release the tension of tissues around the bones, so that they go back in place gently and without pain. His type of medicine is more yin to the yang of western chiropractic medicine. Like a good doctor he explains exactly what he's doing as he's doing it in very good English. It's also a bit like Thai massage, where he will also stretch the body as he is massaging trigger points.  He was recommended to me by the lovely couple at Mr. Balagov's Cafe. He is not covered by National Health but each visit is 600NT, less than a massage and he often treats me well over an hour, sometimes two if I am really in  need. Usually I go to him when I am in bad shape pain-wise from my piriformis.

2. Renji Clinic
This clinic is TCM (Traditional Chinese Medicine). The head doctor here was recommended to me by my current boss who tweaked his neck years ago body surfing in Nanfang'ao during a typhoon, They use acupuncture, hooked up to electricity. I did this in Tainan and found it excruciating, I think my nerves are too sensitive to the electricity, but its certainly effective and faster results than with just needles alone. My boss raved about this place, and especially the head doctor who also goes to clinics around Yilan County. I will check him out as he is covered by Taiwan's National Health insurance.

Gyms:
Gyms are not an option budget wise for me, although Yilan sports park is 50 NT a pop to use their weight room. I usually do body weight workouts, TRX or kettlebells at home. There are so many bike trails and hiking trails should the weather favor me. Still I miss the comradely of the gym, the usual goers, the cable machine, bosu ball and the assisted pull-up machine.

1. L'amigo

Its near my back care doctor on Yixing Rd. on the other side of the street near Shabu Shabu. I've heard they are overpriced so I haven't checked them out, they have a weight room and yoga classes.

2. Power Fitness Leisure Club
I've heard they are affordable, I should check them out.

3. YOY Climbing Wall
Located just outside Yilan City. It doesn't look like a climbing wall from the outside and the sign is pretty ghetto looking but the walls are new. For women  its free, kids and men pay 100NT per person. The walls aren't so high maybe 3 stories, yet one of  them is extremely difficult and they have harnesses and ropes to practice technical climbing. I had my kid's 9th birthday party here (see The Two Faces of January).

4. Super Fitness
278 Zhongshan Road, not far from the train station, a block south of Santa Cruz Health Food store. This place has small classes, about 6 people as the spaces are small of TRX, crossfit, body weight and barbell/dumbell/kettlebell weight classes.  They also have lots of yoga, but its all very yin, soft style, which is great for body builders, but no Power/Ashtanga (I might sell myself as a power yoga instructor). They also sell Herbalife products and the staff are super friendly. It costs 1000NT for 5 classes and they have classes M-Sat from 10 am- 9pm.  I am so there for Crossfit. The owner's name is Maz Yo 0919-900-041 LINE ID: yusicchain

5. World Gym

My daughter cooling off in Yongchuan Cold Springs

Swimming Pools
1. Yilan Longchwen Pool (Its actually SW of Loudong and not in Yilan City)
tel: (03)958-1290
Hours: 5:00- 22:30

2. Silks Place Hotel- On the 6th floor they have a pool and spa free for guests, 700NT for non-guests. This hotel is attached to Lunar Plaza. I will call and ask how much the spa is if I am too lazy to take the 10 minute train to Jiaoxi's hot springs (which I think I can usually manage- mineral waters are worth it).
tel: (03)935-8800
Hours: 7:00-23:00

3. Yilan Sports Park- They did have a nice outdoor pool, but the hours were weird, very early and evening. I assume because Taiwanese prefer not to be in the sun. They have since bulldozed it and are reconstructing it.
tel: (03)925-4034

4. Yongchuan Pond- Its a good old fashion water hole, an actual cold spring, the local kids use- very refreshing in summer and free! Its not deep, maybe 4 feet and not long, maybe half the length of a full sized pool, but you could certainly do laps. It is super cold beside a banana grove, and its enjoyably emptier than Suao's cold spring s with more blue dragonflies and mozzies (be prepared). If you drive along Jiucheng S. Road turn left onto Huanhe Rd, but you quickly divvy off to the right and then you should find it on your left. There is parking across the street in a field, or take the bus! Just look for all the wet kids hanging around.

It's not difficult to embrace the clean living in Yilan. Just breathe in the fresh air after a rain, take a walk on a trail.

On the trail to Gaba Waterfall

++ I hope to be constantly updating this page. I know of another swimming pool and yoga studio, but lack the contact info- so coming soon.

.

Chiro to the Stars: Managing Back Pain in Anping

Dr. Mark Signore checking my daughter

I was asked by three people this week about making an appointment with my chiropractor, so I thought I'd just write a post.

Call it an occupational hazard or byproduct of  modern living, but my back is messed! Bending over to help little bodies and picking them up, bad posture from the computer whatever, my back pain predates Tainan. I thought I did something having a major car accident at age 16 (we totalled my friend's car, the guard rail was singed into the motor). Or when I was a PTA in a nursing home, we were understaffed and had to lift heavy, often combative old people on a daily basis. So I've noticed the past 8 years or so whenever I get stressed out (bad sleep, argument, driving too much, etc) the left lower muscles seize up and gets rock hard. I always thought since my back was so strong and flexible it would in moments like this pull itself out of alignment.

In the summer of 2012, the expats of Tainan had our Beach Olympics. I didnt actually participate in the competitions but I did get a little too rowdy and fell hard and basically twisted my pelvis out  of alignment. My recovery has been a slow process. More like 1 step forward, 3 steps back ever since. The flexibility in my left leg still isnt the same as it used to be, I suffered from piriformis syndrome until I found Dr. Mark and even after being adjusted, have continual sciatic and shoulder pain that comes and goes in intensity (I'm sure standing all day doesn't help.)

Boy was I shocked when I saw my x-rays and did it all suddenly make sense.

My lower back is S curved and where it torcs is where my muscle often "seizes" up. Also one hip bone is smaller than the other and thus one leg is slightly shorter. This means my musculoskeletal has to seriously overcompensate so my head sits up on  my shoulders.

My back care regime is basically practicing yoga several times a week, weight lifting as heavy as I can in moderation and 2 full body massages a month. Before last year I also would go to the local physiotherapy clinic for some electrical therapy cupping and infrared lamps. It costs only 50NT ($1.70 USD) each time. I dont go there anymore because I just don't have the time,  I seriously need to rethink my current schedule. Its mostly just old people in there, the woman therapist speaks English. The clinic is across from the Fire station on Yonghua and Yuping Road, on the 2nd floor. Its nice to go there with my headphones and chill out for 30 minutes.

My Massage:Hurts So Good

The massage couple I go to are amazing. It costs 800NT ($27 USD) for 80-90 minutes for a full body traditional Chinese (deep tissue/meridian/tuī ná 推拿) massage. I have been seeing them religiously for 5 years. It's not your soothing, soft, Swedish style massage. I brought several expat friends there who only went once and never returned. Its excruciating--in a good way, if you like that sort of pleasure/pain--which I do. I'm muttering coarse words, and then drooling on the floor, eyes rolling in the back of my head, purring like a cat. After so many times, the woman (whom I prefer) knows exactly what I need, where I need it; her hands are a symphony of knuckles, elbows, oil, pounding and finger tips. Often a session includes a round of cupping (拔罐).The massage is good for stress release and also because I do regular weight bearing exercises. The cupping is good for circulation, blood and lymphatic health.

There were several times,when they were pressed for time and they both worked on me at the same time. Magical. I couldn't tell my legs from my arms, its a seriously mind altering experience. They also do foot/leg massages for 400NT, takes about an hour and is definitely not my cup of tea. After about a 5 minute foot soak in boiling mugwort water, all the sensitive areas on your legs and foot are prodded and poked and smacked. I was alternating between crying and laughing from being tickled. 

To get there from Tainan City go west on Mincyuan towards Anping. When you passed the light/intersection at Huaping, its your 2nd U-turn, flip one and park it. (439 Mincyuan Road Sec 4). Its the building on the end beside a side alley (Anping lane 406) that goes to Anping Road. They dont speak any English and its recommended you call first and make an appointment. Their hours are 9 am-9:30pm. 2269227 or 0931878923.

TCM (Traditional Chinese Medicine)

My TCM Dr thats in my neighborhood (Yonghua and Huaping) suggested I see his friend (also in my neighborhood) Dr.Su.The good Dr didn't adjust me the way Id hoped, or he didn't adjust me at all. With very little examination except reading my pulses (that might be all he needed), he threw acupuncture needles like darts into my shoulder, and hooked them up to a machine that sent excruciating electrical impulses. It seemed to work. When it was time for my left hip and sciatic, it was just too painful, I could barely stand it. 



After this treatment I had to sit and get my lower left back steamed with mugwort steam. I did this about 3 times, but it was just too excruciating  His office is on Yonghua in Anping between Yuping and Jiankang 3rrd Street, go passed the light where Xiao Bei Store is and its next to Toto's Hair Salon, on the 2nd floor. 

American Chiropractor in Anping

Nancy, Mark's wife with Alex

My buddy from San Diego was playing tennis and met Dr. Mark. I saw him 6 months after he and his wife moved from LA to Tainan to care for her sick mother. He has a sweet set up, state of the art scanners and tables. The first consultation is free and he will not adjust you without proper xrays. 



Although he is certified to x-ray (he had xrays in his office in LA), by Taiwanese law a clinic may not and also the Taiwanese medical system doesn't recognize chiropractic medicine as a legitimate medical science. Which is weird because tuī ná 推拿 could also include manual adjustments

Xray tech at home in his underwear

I went with my yoga buddy Aleks for our free consultation and xrays. He sent us to Beiman Rd near the train station. I guess this x-ray tech will take the xrays according to Dr. Mark's detailed requests. The xrays have to be standing at certain angles to see how gravity affects the alignment.

After the xrays, Aleks and I quickly returned for our adjustments. After that first visit every visit is 700NT and for me takes about 45 minutes to an hour, for Aleks less. He also adjusted my daughter for free. 

Dr Mark Signore's philosophy is that he shouldn't adjust a patient more than once or 3 times, it should not be a chronic therapy. He is such a holistic Dr and has helped heal people over so many years he came to his own conclusions in terms of diet and nutrition, unresolved emotional issues, mind/body connection and even delving into the spirit world. Just don't call him "New Age'  as he is a practicing conservative Catholic. He is very thorough and published his observations in a book.I cant tell you how refreshing it was to speak with someone who not only speaks English but is so professional.

 Natural Health Restoration Centre Dr Mark Signore: Spinal care consultation, spinal subluxation correction, energetic balancing 098-1111-675  06263-1515, 1-16, Xinle Road, South District, Tainan City 702. To get to his office from Tainan City go west on Jiankang Rd Sec 2, towards the beach. Passed the light where Giant bike store and Poya's  (Jiankang + Zhonghua W Rd) its the next light on your left. You'll see big, expensive, empty looking buildings, its there with the green sign.

Saturday October 19 at 4-8 pm Natural Health Restoration Centre will have free spinal consultation and check ups. At the United Love Garden (Rui Fu and Dadong night market square ). There will be  more than 100 stalls, including Dr. Mark's. All charity and food revenue will be donated to this charity. Natural Health Restoration Centre pitch will be in area B. 10月19日星期六下午4點到8點大東夜市廣場瑞復＆美善聯合愛心園遊會。共一百多個攤位。所有義賣＆美食收入全捐獻給此慈善机構。自然健康整復中心攤位在B區，免費脊椎諮詢和脊椎錯位檢查。歡迎大家告訴大家，前往支持此愛心活動。

"If you have become so habituated into the conventional belief mode that you think it’s normal for everyone to get cancer, then maybe for you it’s already too late. However, if you understand that your body was made to last for 120 years, you are still in the game. The human body was not designed so that the thyroid gland should become dysfunctional at 50 years of age, the heart seize at 60, and the liver become cancerous at age 70.  As mentioned previously, car parts are designed to fail after a prescribed time. But in nature’s biological assembly line, the parts are supposed to wear out together. If the systems of your body are breaking down prematurely, you have two choices; try to live with it, or change it. To change it (beyond just covering up the symptoms) will require a thorough and objective evaluation of your beliefs. Why? Because so far, your beliefs as to why you are sick and what’s needed to get well have obviously not worked. If they had, you would already be better." 

(from Dr, Mark Signore's book Heaven and Health.)