Acupuncture | thesofiamagazine

Acupressure for Self-Care

by Natasha Kubis | Nov 1, 2020 | Acupuncture, Asheville, Health, Women, yoga

Acupressure is an effective self-care technique to help us relax and de-stress, whether at the office, at home, or in a tense work meeting. It is convenient, inexpensive, and easy to do. It is also safe to practice on infants and children. Knowing which acu-points to stimulate can help you treat a variety of conditions including headache, indigestion, muscle tension, or anxiety.

This technique became popular in China as a natural extension of acupuncture, using pressure from the fingers, as an alternative to inserting needles into the skin. It is a good option for those who are needle phobic. There are over 2,000 acu-points on the body that are located at nerve endings. Stimulating these points allows different parts of the body to communicate, triggering the release of opioids, which are naturally occurring chemicals in the brain that have an analgesic, or pain-relieving, effect. The release of opioids, such as endorphins, help to decrease feelings of pain and increase feelings of euphoria

A recent study at the University of Michigan looked at 67 people with chronic lower back pain and divided them into groups: those using acupressure, and those sticking to their prescribed treatment method from their primary care doctor. The acupressure group applied the technique to certain body parts for 30 minutes a day, for 6 weeks. The study concluded that the acupressure group found significant improvement in both pain and fatigue, without the use of pain medications, or their side effects. This study was particularly important because it confirms the effectiveness of more natural pain management solutions.

What are the Benefits of Acupressure?

• Acupressure acts to massage and stretch the muscles, while increasing blood flow to the tissues.

• It stimulates the body’s natural ability to suppress pain without the over-dependency on painkillers, which is important during our current opiate crisis.

• Studies have found acupuncture points at sites of high-density neuro-vascular structures. When we stimulate those areas, we are promoting secretion of naturally occurring neurotransmitters, like endorphins, which help
minimize pain.

• It is calming for the nervous system, while reducing stress and anxiety.

• It is convenient to do anytime at the office or at home.

• It is free.

• It can be done on children and infants.

Acupressure Technique

• Use deep, firm pressure to massage and stimulate each point.

• When massaging acu-points, try to relax in a comfortable position, close your eyes, and breathe deeply.

• Stimulate each point anywhere from 1 to 5 minutes.

• Repeat the massage as often as you like; there is no limit to the number of times a day.

• Besides massaging these points with your fingers, you can use various tools to help you along, such as an electric massage tool, a tennis ball, or a golf ball.

Try some of these common acupressure protocols on yourself or your loved ones if these uncomfortable symptoms should arise!

Acupressure Points for Headache Relief

• Large Intestine 4 is used to treat diseases of the head and face and is the primary point for headaches, tooth, or jaw pain. It is located on the back of the hand, between the thumb and pointer finger. Do not use this point during pregnancy.

• Taiyang is often used to treat headaches, eye pain, or eye swelling. It is located in the region of the temples, at the outer edge of the eyebrows.

Acupressure Points for Stress Reduction

• Yintang is used to calm the spirit, relax the mind, help with insomnia, and reduce nervousness. It is located between the eyebrows.

• Governing Vessel 20 can be used to clear the mind, calm overthinking, and improve memory. It is found at the top of the head, in line with the tops of the ears.

Acupressure Points for Nausea and Indigestion

• Pericardium 6 is commonly used to help relieve nausea, upset stomach, and motion sickness. It is safe to use during pregnancy and can help relieve morning sickness. It is located three finger breadths below the wrist crease, on the inner forearm, in between the two tendons.

• Stomach 36 is commonly used for gastrointestinal discomfort, nausea, and vomiting. It is located four finger breadths down from the bottom of your knee cap, along the outer boundary of your shin bone.

Menstrual Cramping Relief

• Spleen 6 is used for urological issues, pelvic disorders, and menstrual cramps. It is located on the inside of your leg, 4 fingerbreadths above your ankle. Do not use this point during pregnancy.

• Liver 3 is a powerful point for menstrual cramps, but it is also effective for stress reduction, low back pain, high blood pressure, insomnia, and anxiety.

Natasha Kubis is a licensed acupuncturist
and certified yoga teacher.
For more information, visit
acuwellhealth.com

All About Breasts

by Natasha Kubis | Oct 2, 2020 | Acupuncture, Asheville, Breast Cancer, Health

Our Beautiful Biology

Throughout history, the female breast has been a locus of art, sexuality, eroticism, fertility, abundance, and nurturance. The symbolism and politics of this sacred anatomy has evolved to fit the standards and beliefs of each time and culture. Ancient Egyptians, for example, represented breasts in their art, typically for religious purposes, while showing female deities breastfeeding pharaohs as proof of their divine status. The Ancient Romans were more liberal in expressing the sensuality of the female body in their masterpieces, while the Middle Ages, shaped by strict religious discipline, held more modest representations of the female body.

Despite the varying, often objectifying, representations of the female breast in art and culture, breasts are an evolutionary powerhouse. With their complex system of glands, ducts, and high concentrations of estrogen receptors, breasts are responsible for fascinating anatomical functions, such as helping puberty occur at the optimal time and creating nature’s most perfect food, nutrient-rich breast milk.

Breast Anatomy 101

The breasts are medically known as the mammary glands, and these glands are made up of lobules (milk-producing glandular structures), and a system of ducts that transport milk to the nipple for breastfeeding.

• Breast tissue develops in the fetus along milk lines, extending from the armpit to the groin. The technical term for milk lines is ventral epidermal ridges, and these are the precursors to the mammary glands and nipples.

• Each breast has 15 to 20 lobes that surround the nipple in a radial manner, like spokes on a wheel. Inside these lobes are smaller sections, called lobules.

• At the end of each lobule are tiny bulbs that produce milk. These structures are linked together by small tubes called ducts, which carry milk to the nipples.

• Between the glandular tissue and ducts, the breast contains fat and connective tissue.

• The nipple is in the center of a dark area of skin called the areola. The areola contains small glands that lubricate the nipple during breastfeeding.

• Each breast also contains blood vessels and vessels that transport lymph. Lymph is a fluid that travels through a network of channels called the lymphatic system and carries cells that help the body fight infections.

Breasts Make Nature’s Most Perfect Food

It is no wonder that breast milk is referred to as “Liquid Gold”. It contains 100% of the daily fat, proteins, vitamins, minerals, sugars, enzymes, and antibodies that a baby needs to grow, and ward off disease. Human infants are designed to be exclusively breastfed for about 6 months, and then the baby graduates to eat some food, in addition to breast milk. Here are some of the great health benefits of breast milk:

• The first feedings contain colostrum, which delivers a high concentration of antibodies. The laxative effect of colostrum gently clears the baby’s intestine, decreasing the chance of jaundice.

• It contains antibodies, enzymes, and white blood cells, which protect your baby from viral, bacterial, and parasitic infections.

• It encourages the growth of probiotics and “good” bacteria in the digestive tract.

• Additional immune components in breast milk provide protection against food allergies and eczema early in life.

• Breast milk provides a defense against some common childhood illnesses such as, vomiting, diarrhea, pneumonia, urinary tract infections, types of meningitis, and can protect against some chronic conditions like celiac disease, inflammatory bowel disease, and asthma.

• Breastfeeding lowers the risk of Sudden Infant Death Syndrome (SIDS), and increases the effectiveness of immunizations.

• When at your breast, the sucking action of your baby strengthens their oral muscles, facial bones, and supports good dental development.

• Breastfeeding supports brain development and is shown to improve IQ scores later in life.

• Breastfeeding may help prevent obesity and lower your child’s risk of developing diabetes in adolescence and adulthood.

• The hormones released while you feed your little one help to lower your stress levels.

A Walkie Talkie for Mom and Baby

Breasts are the gateway of communication between mom and baby. Nature has designed the breast to make a perfect product for its offspring. Here are some of the ways breasts communicate with the mom and the infant.

• Areolas give off a scent. Around the edge of the areola are little bumps called Montgomery’s glands. When nursing, these glands produce a scent that only babies can detect. It smells like amniotic fluid, so the baby is drawn to the area.

• The areola becomes darker during pregnancy and breastfeeding. Babies can see shades of lights and darks early on. By the areolas getting darker, it helps the baby recognize it.

• A baby’s hands are designed to knead the breasts and stimulate the milk while their feet help them push up toward their mom’s breast.

• When the breast senses an infection, it tips off the mom’s immune system to put out more lactoferrin and relevant antibodies.

• When the baby is older than 1 year, the milk adapts to contain more fat and cholesterol to match the child’s more active lifestyle.

• If the baby is born prematurely, the breast milk will make higher concentrations of protein and caloric density.

• The breast knows when the mom is stressed, and in response will hold back her output of milk, until the stress response has averted. Stress can also put cortisol into the milk supply, which has shown to affect the baby’s personality. These are good reasons to focus on self care and relaxation techniques whenever possible.

• Cells in the breast communicate with cells in the bone, telling the bones how much calcium content it needs to release to make the perfect formula. During breastfeeding a mom loses up to 6% of her calcium for her little one, so it is important to replenish that in the diet.

Breast Assured

by Natasha Kubis | Oct 2, 2020 | Acupuncture, Asheville, Breast Cancer, Women

By Natasha Kubis

October is Breast Cancer Awareness Month, and a good time to get acquainted with the anatomy of your breasts, as well as the best practices for cancer prevention. Sadly, 1 in 8 women will be diagnosed with breast cancer in her lifetime, and it is a significant health threat. Other conditions that can affect the breasts, and are often benign, are cysts and fibrocystic changes. Infections of the breast tissue can also occur, particularly during breastfeeding, and mastitis, or inflammation of the breast, is common.

With the right knowledge, you can take preventative measures and a proactive approach to your breast health. Here’s how:

Schedule Your Mammogram

A mammogram scans breast tissue for tumors or other abnormalities that might be a sign of breast cancer, and is typically performed for the first time when a woman is between 40 and 50 years old. Women should have a repeat scan every 1-2 years. Menopausal women often have dense breast tissue, and density can obstruct cancer detection through a mammogram, making it unreliable, so 3-D ultrasound is recommended in these cases.

Report Any Breast Changes

You should be familiar with the way your breasts normally look and feel. You should report any of the following changes to your doctor: a change in the look or feel of the breast and nipple, which can include a change in size, dimpling, swelling, shrinking, asymmetry of either the breasts or nipples, or a discharge from the nipple.

Quit Smoking

Smoking is associated with an increased risk of breast cancer, particularly among women who started smoking at adolescent or peri-menarcheal ages. Cigarette smoke contains 3,000 types of carcinogens that could potentially affect your health.

Limit Alcohol

A meta-analysis of 53 studies showed that women who drank more than 3 drinks a day had 1.5 times the risk of developing breast cancer than nondrinkers. Try to keep it to 1 serving a day or less: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.

Stay at a Healthy Weight

Fat cells produce estrogen and high levels of that hormone have been linked to certain cancers. Working out can shrink the size of fat cells, so your body pumps out less estrogen. The American Cancer Society recommends getting at least 150 minutes of moderate intensity exercise per week.

Eat Your Fruits and Veggies

Eat at least 5 servings of fruits and vegetables every day. Several recent studies have suggested that eating a lot of fruits and veggies may be associated with a lowered risk for developing estrogen-receptor-negative breast tumors. The effect may be due to the fact that plant foods tend to be rich in carotenoids, natural pigments that often serve as antioxidants. Estrogen-receptor-negative breast cancers make up only about 15 percent of all breast cancers, but they’re particularly hard to treat. The USDA advises that you should fill half your plate with produce. In addition it is best to avoid refined, heavily processed foods, and added sugars. There have been numerous studies on the benefits of plant based diets and decreased cancer risk.

Get Rest and Reduce Stress

Both of these practices help the body heal by repairing cellular damage and inflammation. Shoot for 7-8 hours of good sleep and try to incorporate techniques for relaxation, such as yoga and meditation.

Indulge in Some Chocolate

Chocolate contains a phytochemical compound called flavonoids. A flavonoid is an antioxidant that can prevent or slow damage to cells caused by free radicals, thereby potentially assisting in the prevention of cancer. Of course, moderation is the key.

Get Adequate Amounts of Folic Acid

Not eating enough folate, the naturally occurring form of folic acid, is linked with impaired ability to repair DNA, and damaged DNA has been linked to cancer. Folate is found in foods such as spinach, black-eyed peas, folic-fortified cereals, and grains. Try to get 400 micrograms daily.

Fun Facts About Breasts

Both males and females have breasts. The structure of the male breast is nearly identical to that of the female breast, except that the male breast tissue lacks the specialized lobules, as there is no physiologic need for milk production by the male breast (although there have been some documented instances of male lactation).

Our breast size is constantly changing. You might notice that your breasts shrink when you lose weight. That is because your breasts are made of fat. Pregnancy, breast-feeding, menopause, birth control pills, and even sex can cause your breasts to swell. Your breasts can also grow as much as a full cup size during your menstrual cycle. However, days after your period, your hormone levels drop and your bustline is at its smallest.

We are the only primates with permanent breasts. As humans, we grow breasts before puberty even starts, and they continue growing and changing throughout our lives. Other primates’ breasts grow only when they are breastfeeding.

The average breast weighs between 1-2 pounds.

Breasts are not twins, they are sisters. Two breasts are rarely, if ever, identical.

Breasts are a wonderful, life nourishing part of our anatomy. It is important to pay close attention to our diet and lifestyles for sustained breast health and wellness.

How Sweet it is

by Natasha Kubis | Aug 28, 2020 | Acupuncture, Asheville, Healing, Women, yoga

Honey is a delectable treasure that has been enjoyed all over the world for centuries. Its delicious and nutritious properties have long been referred to as, “The Nectar of the Gods”, for very good reasons. Honey was so sacred and sensuous to the ancient Egyptians, that they used it as an offering to their gods, as did the ancient Greeks. The queen bee was the symbol for the goddess, Artemis, and it is said that Eros (Cupid), the God of Love, dipped his arrows in honey before shooting them into unsuspecting lovers. Its richness was so valued that ancient Egyptians used it as currency, and marriage vows included a husband’s promise to provide his new wife with honey.

The ancient Egyptians also had the earliest record of beekeeping, around 2400 BCE, and they discovered how to use smoke to calm bees (modern science shows that this practice inhibits the bees’ chemical communication and prevents them from panicking). In the United States, we celebrate National Honey Month in September, because it marks the end of the honey collection season for many beekeepers.

The intriguing Honeybee has been making honey by the same method for about 60 million years. The female worker bee certainly lives up to her “busy bee” status, by visiting 55-100 flowers on a single trip outside of the hive. In fact, she can fly up to 6 miles, at 15 miles per hour, to meet her quota. She works continuously to extract the sugary nectar from blossoms, and then stores it in her “honey stomach,” which is a separate feature of her digestive tract, before returning to the hive. Once she is home, the nectar is chewed and transferred between bees until the final product is made. The rich and golden honey is then stored in honeycomb cells, which are sealed off with a wax covering to keep it pure.

To make one pound of honey, approximately 768 bees in the colony must collectively visit 2 million flowers, and fly over 55,000 miles in their lifetime. The Honeybee is also a master pollinator, which keeps our environment fruitful and abundant. It is safe to say, without the Honeybee, our ecosystem would quickly unravel.

Nutrition Benefits

Honey has always been highly regarded for its healing properties and is thought to help with conditions such as sore throats, digestive disorders, skin problems, and hay fever.

According to the American Journal of Therapeutics, a large number of clinical studies have confirmed that broad-spectrum antimicrobial properties are present in honey, which may be attributed to its acidity (low pH), and the presence of bactericidal factors, such as hydrogen peroxide. Bees deposit hydrogen peroxide into the honey as they synthesize flower pollen. This could explain why, for centuries, various cultures have used honey in wound care, and as a natural antibiotic. It also explains why microorganisms rarely grow in honey, and sealed honey does not spoil, even after thousands of years!

The natural fruit sugars in honey, fructose and glucose, are quickly digested by the body, which is why it gives us a natural energy boost.

Honey’s ability to attract and retain moisture makes it an effective beauty treatment. It was even a part of Cleopatra’s daily beauty ritual.

Honey is one of the few foods that contains pinocembrin, an antioxidant associated with improved brain functioning.

It is commonly used as a way to relieve allergies. When a person eats local honey, they are thought to be ingesting local pollen. Over time, a person may become less sensitive to this pollen, a bit like an allergy shot.

Recipes

Hydrating Honey and Yogurt Facial Mask

Cleopatra’s most famous beauty secret was her ritual of bathing in milk and honey. Both of these ingredients soften the skin and leave you smelling sweet. Make your own version by creating a honey and yogurt face mask.

Mix 1 Tsp of raw honey with 2 Tbsp of plain yogurt.

Apply to your face and let sit for 15 minutes. Use a warm washcloth
to wipe it off.

Honey Tonic to Soothe a Sore Throat

1 Tbsp lemon juice

2 Tbsp honey

1 cup or more of hot water

1 cinnamon stick

1 whole clove

Optional – You can always add a dash of whiskey for a Hot Toddy.

Sweet Honey Nut Bars

2 cups of your favorite nuts and seeds, chopped

1/2 cup unsweetened shredded coconut

1 tsp pure vanilla extract

1 tsp of cinnamon

1/2 cup of honey

Preheat the oven to 350°F and line an 8×8 baking pan with parchment paper, leaving the flaps over the sides, in order to lift the bars out of the pan, after they cool. Mix all the ingredients together in a large bowl. Spread the mixture into the prepared baking dish, pressing it down to reach all corners of the pan. Bake it in the oven for 15-20 minutes, watching carefully towards the end to be sure the honey isn’t burning. Remove it from the oven and let it cool on a wire rack for at least 30 minutes before cutting into squares.

*Honey should never be given to children under the age of one.

* Diabetics should watch their intake of honey, because it can raise their sugar levels.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher.
For more information, visit acuwellhealth.com

Managing Stress Through Self Care

by Natasha Kubis | Jul 30, 2020 | Acupuncture, Asheville, Stress, yoga

By Natasha Kubis,

Most clients that end up on my treatment table for acupuncture are dealing with some level of stress and its unhealthy impact. Often, “stress” is not listed as their chief complaint, but symptoms like insomnia, body tension, upset stomach, feelings of anxiety, or depression, are of primary concern. In fact, I have never performed a session that did not include acupuncture points for calming the mind. With the average American working 44 hours per week, it can be said that we live in a homo industrious landscape. Chronic stress can result from the challenge of balancing our work and home life, as well as our relationships with family and friends. Prioritizing our own self care rarely makes the cut. This imbalance is a major trigger for ongoing stress accumulation in the body, which can cause or exacerbate serious health problems, including psychological disorders, sleep issues, digestive conditions, a weakened immune system, and cardiovascular issues.

The stress response in the body is meant to be an innate survival tactic, reserved for dangerous situations. This response allows the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In our modern, workaholic society, long-term stress is all too common for most individuals, and as we try to keep up with daily demands, the body never receives a clear signal to return to normal and relaxed functioning.

I experienced the impact of chronic stress firsthand while living in NYC. During that time, I was averaging 40 clients a week as a solo practitioner, while traveling between Brooklyn and Manhattan to my home visits and offices. I would leave my apartment at 7:30am and get home by 10pm, eating most of my meals on the subway, or inhaling them as I was briskly walking (which probably looked more like jogging to non-New Yorkers) between appointments. My mind and body felt like they were always running, similar to the White Rabbit in Alice in Wonderland. I was so burnt out from all that rushing around that I would fall into bed from exhaustion only to find myself lying wide awake and unable to sleep at night. It got to the point where feeling both tired and wired was my “normal” state, and I learned to function on 0-4 hours of sleep. I was treating people to help them decompress from their stress, and at the same time, I was running on empty. My insomnia worsened, as did my anxiety, heart palpitations, stomach pains, joint pains, and then voila . . . autoimmune issues came to the surface, and I was down for the count. My body was yelling at me to stop and pay attention to what it needed. My focus was always on the needs of my clients, my family, my business, and my friends. I had reached a moment in my life where I had no other choice but to include myself on my own priority list, and take care of my body and mind in order to continue to be of service to my community. For me, those changes involved moving to a more peaceful living environment, incorporating more yoga into my week, using talk therapy as a place to vent, ensuring that I stopped work by 6pm to create a healthy work schedule, carving out time for a proper meal, creating healthy boundaries, and working on improving my sleep patterns. Doing these things not only made me feel better and alleviated most of my symptoms; it also reenergized me, and made me a better support to the people in my life.

August is National Wellness Month and a good reminder to take time each day to nurture our mental and physical well being in order to be the best versions of ourselves. Research has shown that self care can help manage stress and promote happiness. Here are 31 ideas to consider as wellness exercises for the month of August. It is good practice to help you incorporate self care into your daily life, all year. After all, we should be climbing the mountain of life with ease, not carrying its weight on our shoulders.

31 Days of Wellness

• Be grateful. Think of everything beautiful in your life, and say
“thank you”.

• Take 10 minutes to stretch when you wake up, and then again before bed.

• Go outside for a walk or a hike for 10 minutes, or an entire afternoon.

• Make a pot of tea with your favorite flowers like dried roses, lavender, chamomile, or chrysanthemum and inhale the fragrant aromas while you sip it.

• Have some time alone, even if it is just 10 minutes.

• Drink a full 8 glasses of water.

• Meditate for 20 minutes.

• Turn off social media for the day and be present.

• Take a luxurious bath with Epsom salts and bath oils.

• Give yourself a foot massage before bed.

• Experiment with a new workout.

• Organize your calendar, and carve out time for your needs too.

• Turn on music and dance around your house.

• Spend an hour with a novel.

• Cook up a veggie-filled soup and freeze leftovers, so you have meals ahead.

• Make a healthy smoothie with veggies, fruits, and protein (I like
a scoop of almond butter).

• Give your mind a workout with a crossword puzzle or a fun game (Scrabble is my personal fave).

• Spend some time journaling your thoughts, writing a poem, or short story.

• Get in bed without your phone by 9 p.m. and sleep well.

• Go a whole day without foods that have added sugar.

• Spend 20 minutes with a heating pad on your neck, shoulders, or back.

• Spend 10 minutes with deep, focused breathing.

• Try drawing, coloring, or painting with relaxing music.

• Add a green veggie to every meal or snack.

• Have a meal, tea, or a glass of wine with a friend.

• Try to focus on one thing at a time. Be present in the moment.

• Try a yoga class or any class of your choice.

• Treat yourself to fresh flowers.

• Clean out and organize a closet or a room.

• Take yourself on a picnic with a view.

• Find a beautiful spot to watch the sunrise or sunset.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher.
For more information, visit acuwellhealth.com

I Found My Thrill on Blueberry Hill

by Natasha Kubis | Jun 30, 2020 | Acupuncture, Asheville, Nutrition, yoga

By Natasha Kubis

Nothing proclaims summer better than fresh, sweet, nutritious, and beautiful blueberries. July marks National Blueberry Month, and the celebration of one of our most beloved fruits. They are native to North America, and have been used by Native Americans for centuries for food and medicinal purposes. It is surprising that blueberries were not actually domesticated until 1916, when a couple of agricultural pioneers from New Jersey decided to tame the wild nature of blueberries by creating a hybrid that could be commercially grown. This was the turning point that brought them from farm to table, thus creating the flourishing industry for cultivated blueberries we have today.

A growing body of positive scientific research supports the many health benefits of this delicious fruit. Here are just a few of their many benefits:

They are an excellent source of vitamin C, which helps protect cells against damage, and aids in the absorption of iron.

They also contain a decent amount of soluble fiber, which slows down the rate at which sugar is released into the bloodstream, and helps to keep the digestive system functioning well.

Blueberries are rich in phytochemicals, which are the naturally occurring plant compounds responsible for the blue, indigo, and red coloring. Phytochemicals have been researched extensively for their antioxidant action that helps protect the body against a long list of diseases. Epidemiological studies associate regular intake of blueberries with a reduced risk of cardiovascular disease and type 2 diabetes.

Blueberries have a reputation for being jam-packed with antioxidants compared to other common fruits. Antioxidants are compounds that protect against the oxidative cell damage that naturally occurs with age, chronic sun exposure, environmental toxins, and stress.

The Journals of Gerontology published a systematic review of the effects of flavonoid-rich blueberries (flavonoids are a group of plant metabolites thought to provide health benefits through cell signalling pathways and antioxidant effects) on cognitive performance as we age. The 11 studies included children, older adults, and adults with mild cognitive impairments. For children who were given a blueberry supplement, there were consistent improvements in memory and executive function, which relates to the ability to control behavior. Older adults and adults with mild cognitive impairments receiving blueberry supplements experienced these, as well as improved psychomotor function, including coordination and dexterity.

Have fun celebrating National Blueberry Month by picking fresh blueberries, and making some delicious and nutritious recipes featured!

Blueberry
Smoothie Bowl

Smoothie

1 cup of frozen blueberries

1 container (5.3 ounces) of vanilla dairy or nondairy yogurt

1/2 of a frozen banana

3 tablespoons of dairy or nondairy milk

Toppings

1/2 cup of fresh blueberries

1/2 cup of sliced peaches

1/4 cup of granola

2 tablespoons of flax seeds

2 tablespoons of sliced walnuts

2 tablespoons of flaked coconut

Purée blueberries, yogurt, banana, and milk in a blender until smooth. Transfer to a bowl.

Top with berries, sliced peaches, granola, flax seeds, walnuts, and coconut.

Gluten Free Blueberry Crumble

Blueberry base:

4 cups of fresh blueberries
2 tablespoons of maple syrup
1 tablespoon of lemon juice
1 teaspoon of vanilla extract
1 tablespoon of cornstarch

Crumble:

1 cup of your favorite granola,
or rolled oats

1 cup of chopped walnuts

1 cup of almond flour

1/4 teaspoon of salt

1/2 cup of maple syrup

1/3 cup of butter, vegan margarine, or coconut oil (melted).

1 teaspoon of vanilla extract

Preheat the oven to 350F.

In a large bowl, mix the blueberries, maple syrup, lemon juice, and vanilla. Add the cornstarch and toss the blueberries.

Spoon the berries into an 8×8 inch pan.

In another bowl, mix the granola, walnuts, almond flour, and salt. Stir in the maple syrup, butter, and vanilla until well combined.

Next, spread the crumble on top of the blueberries.

Bake in the oven for 40 minutes or until the topping is golden brown.

Let cool completely, and top with whipped cream, ice cream, yogurt, or cinnamon.

“Pick Your Own”
Blueberry Farms:

The Berry Farm
2260 Revere Rd.
Marshall, NC 28753
(828) 656-2056

Cloud 9 Farms
137 Bob Barnwell Rd.
Fletcher, NC 28732
(828) 628-1758

Dogwood Hills Farm
369 Ox Creek Rd.
Weaverville, NC 28787
(828)645-6286

Hickory Nut Gap Farm
57 Sugar Hollow Road
Fairview, NC 28730
(828) 628-1027

Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com

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