Acupressure for Self-Care

Acupressure for Self-Care

by | 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

Women Making Music – Casey Noel

Women Making Music – Casey Noel

by | Nov 1, 2020 | Asheville, Music, Musician, Women

Casey and I have never met or even spoken on the telephone. I have been writing this feature, Women Making Music for fifteen years and this is a first
for me.

I was upbeat in my determination to find out how this approach, sending questions for our guest artist to answer in her own written words and then send back to me might shape the content. I mean, I’ve sent questions to artists. They’ve sent them back to me in their own words before. But to have never met or spoken on the phone? This is a first!

For me, getting to know Casey mostly through her words and music was like reading a book. And her story is definitely a page-turner!

When listening to the songs she sent me, I concertedly envisioned her in front of me, strumming and picking her guitar and singing, presenting her songs special-audience style just for me. I literally lay in my bed as I listened for the first time so I could relax and take in her melodies, her rhymes and phrases; her phrasing; These profiles of love, loss, sassy smart advice (solicited or not),
confessions and hope.

At 24 years of age, Noel is already highly acclaimed; a freshly emerging songwriting ingénue; a young woman with something new to say about familiar themes.

Not Just Pretty Words is a six song EP she released in June of this year which has received great reviews. Mason Winfree from Americana Highways says she “conveys narratives that provoke deeply embedded emotions lingering just below the surface.”

From The All Scene Eye blog: “…pleasantly unhurried, like leaves
floating past you down a creek.”

Ear to the Ground calls Pretty Words, “dark & mysterious” while Anne Kenney from Belles & Gals writes, “distinctive songwriting and vocals is a delight to the ear, a debut EP to be proud of.”

In her song Seasons Casey wonders, “and it’ll be okay, so they say…It’s just a season and seasons change.” In the title track she reassures who ever needs it: “A better man (love) will come along, and you’ll forget the one who did you wrong.” The song Prove Me Wrong is a declaration, “I pride myself on being right, the truth can run but it can’t hide from these eyes.”

I emailed Casey a few questions that I asked her to answer in order for us to get to know here better:

Talk about your back story – where were you born, etc.

I was born and raised in Greensboro, North Carolina with one older sister. My dad is from North Carolina and my mom was born in Costa Rica and moved here when she was four.

Where did you go to college and what was your course of study?

I went to The University of North Carolina at Greensboro with a major in event planning/community parks and recreation and a minor in Spanish.

How/Why did you decide to become a songwriter?

My grandfather brought me a guitar from Costa Rica when I was 5 and I started lessons shortly thereafter. But in middle school I fell in love with competitive ballroom dancing. But because I never found a solid dance partner I eventually gave it up.

I turned my attention then to music, started playing guitar and singing. I never thought about song writing until my guitar teacher told me I should give it a try. After that, songwriting became an outlet and a passion. When I dance I have to feel the music, I have to connect with it. When I write a song, I have to connect with it and when I sing it, I have to feel it in order for the audience to feel it.

Tell us about your writing process.

It’s loose. I try not to start with specifics. Usually a single line comes to mind; something that someone said that resonates. From there the message/ story emerge and I build on it. I use as few lines as possible to get my point across.

Talk about mentors you’ve encountered on this journey.

I have had wonderful mentors. First, there’s my guitar teacher, Kevin Dollar. I wouldn’t be singing, performing or writing if it weren’t for him.

I won a scholarship my sophomore year in college to attend Frets and Refrains, a camp put on by Richard Thompson in the beautiful Catskills Mountains. I had the amazing opportunity to study with him,  as well as his son Teddy, Patty Griffin, Happy Traum, Tony McManus, and Sloan Wainwright. Getting one on one advice from Richard Thompson and having his son Teddy tell me that one of my songs was a hit was incredible!

I recorded at and ended up working with sound engineer and co-producer of my EP, Doug Williams. Having worked with the Avett Brothers, he helped me hone my style and believes in my artistic vision.

Artistic influences?

Jason Isbell is the best songwriter of our generation in my opinion. Brandi Carlisle is also a tremendous songwriter and one of the most amazing performers and vocalists.

What is it about performing that keeps you pursuing opportunities
to do so?

When I’m on stage and sharing a moment with an audience, time seems to stop and speed up at the same time. I am in my element. I love that I can help take people’s minds off the craziness of life so we can all just be and enjoy each other.

What’s next?

I am hoping to record and release a song that I just finished as a single in the next couple of months.

What are your favorite songs on
the EP and why?

Marsh Girl was inspired by my favorite book called “Where the Crawdads Sing” by Delia Owens. I love how it came to life in the studio.

When I wrote Pretty Words it made me feel like a real songwriter; like I had a shot at this music thing. Teddy Thompson called it “a hit” and at that time I needed to hear from someone unbiased; someone successful. Part of me thought I had what it took and part of me feared that people were just telling me what I wanted to hear. His compliment was the push I needed to believe in myself as a writer and an artist.

To keep up with everything Casey Noel, visit her website:

caseynoelmusic.com

Sabrina West – Helping Others Attain Their Dreams, One Mortgage At A Time

Sabrina West – Helping Others Attain Their Dreams, One Mortgage At A Time

by | Nov 1, 2020 | Asheville, Real Estate, Women Empowerment

Sabrina West’s ambition has been stirring in her since she was just a child. The story of where she came from, and where she ended up, with the twists and turns along the way, has helped cultivate the savvy business woman she is today. As a wife, a mother of 5 wonderful children (one of whom has special needs), a caregiver to her elderly parents, a fitness guru, and a lioness in the mortgage industry, this powerhouse of a woman is truly a self-made success.

Sabrina’s roots run deep in these mountains and her relatives have been in the Asheville area for generations. She comes from a good hearted, salt of the earth, working class family. Her father, a disabled veteran, did his best to provide for his family, despite experiencing tremendous financial hardships. As a child, there were times when they went without heat, and would gather in the living room with sleeping bags to keep warm by the fire. The financial challenges during her upbringing were offset by her family’s perseverance and strong bond. Their struggles also served as the fuel she needed to trailblaze her own success story.

Sabrina’s mother has been a huge influence on her life. She’s been a devoted wife for 58 years and is the epitome of a saint. Her strength, nonjudgmental attitude, and enduring patience has been a guide for Sabrina throughout her life. “I was a rebel, so I challenged her, but she has always accepted me for who I am. She knows the right words to say all the time, and her enduring positivity and kindness comes from her faith in God.” Her mom has taught her to stay motivated, and stay true to her path, even when things get tough.

At age 12, Sabrina began assisting her mother with bookkeeping at her fathers’ garage, and then at age 15, she started a job in accounting at Paty’s Building Company. Numbers became easy to her, out of necessity. If she wanted something for herself, she had to know exactly how much money was required and how hard she needed to work for it. As a teen, she would write herself notes with positive affirmations, and stick them all around her room. She would read these reminders daily, until she believed her own truth – that anything is possible if you live your life with dedication and intention. This mindset would help guide her throughout her career, especially when helping others actualize their own financial goals.

She graduated from AC Reynolds High School and was the first in her family to go to college. She went to East Tennessee State University, where she studied physical therapy, a path that was inspired by her father’s disabilities, but decided to shift gears. She came back to her home town and did course work at the University of North Carolina and Asheville-Buncombe Technical Institute.

Sabrina became a single mom at age 25, and was waiting on tables, while working on a plan to provide the ideal life for her baby girl. She found herself taking the first steps toward her 18-year career in the mortgage industry, first as a receptionist, and then moving onto accounting and loan processing. She received her mortgage broker license to diversify her stream of income, but in addition to sales, continued to work on the operations side of the business for several years.

During the financial crash of 2008, Sabrina temporarily got out of the business, and was inspired to teach fitness by her close friend and mentor, Kim Hreha. Sabrina has always been interested in her own health and fitness, and teaching at Kim’s strength training center, HF Center of Exercise Science, provided her with an opportunity to develop her leadership skills. Kim saw Sabrina’s strengths, and taught her to believe in herself, while empowering others to do the same.

With an ignited passion to help others, Sabrina had the confidence to open Guaranteed Rate, a residential mortgage company, in 2017. Her in-depth knowledge of the operations side of the business, combined with her sales background, bolstered a successful foundation for her company. She was able to build a strong, cooperative team of 7 VP ‘s of mortgage lending. “They are the best of the best!”, she says. Sabrina and her team assist their clients in making educated home buying decisions, and achieving their mortgage goals within 30 days or less.

“Our culture and industry have moved to technology where people no longer meet in person, and transactions are completed with online signing, emails, and texting. It is important to me to continue to make a personal connection and establish rapport with my clients. I talk to them on the phone or in person to solidify that trust from the very beginning. I work hard to find an individual mortgage plan for them”, she says. Her team continues to support their clients by ensuring that they understand each and every step of the lending process.

“This is not an easy business. You need a tough skin and quitting is not an option”, says Sabrina. She has been called a “fighter” because she works hard for her clients. If their dreams and goals seem out of reach, she helps them find practical ways to achieve them. She looks at their debts, helps them organize their finances, balance their budgets, and creates solutions. Her system is centered on highly individualized mortgage plans, which are unique to each customer.

Home-buying is among the most stressful life events (alongside death and divorce). Anxiety is a natural part of this industry, and these types of big life changes require the highest level of support. Finances are personal, and there is a great deal of vulnerability involved. Numbers are black and white, but it’s important to Sabrina that she relates to her clients on a humanistic level, outside of just the numbers. She thinks of herself as a time traveler because she meets people wherever they are on their journey. Whether her clients are first time home buyers, or retirees planning for the future, Sabrina knows that trust is a major component of their relationship.

Sabrina finds great reward in working with people who are going through major life changes. A memorable experience for her was when she worked with a divorcée whose 26-year marriage had come to an end. Her client had always been a stay at home mom, and was now faced with the task of redefining herself, starting over, finding a new home, and a new career path. It meant a lot to Sabrina to be able to empower and support her client through these massive transitions. “I believe God gave each one of us special gifts; helping people discover these gifts motivates me daily”, says Sabrina. 

Sabrina was the only female top producing branch manager in her region from 2017 to 2019 and her achievements led to recognition by Guaranteed Rate, as well as a feature in the Scotsman Guide as one of the nation’s top-producing mortgage lenders. “There are many strong women in this industry and I am so proud to work with some of the best realtors, attorneys, and lenders on a daily basis”, she says.

“We have to work hard every day in our fast-paced culture to find balance with work, life, kids, parents, spouses, and friends. We must live with intention, make choices we are proud of, take moments to share a smile, give a pep talk, breathe, and most of all, listen”. Sabrina came to this discovery after her near-death experience during the birth of her youngest son. He was recently diagnosed with Autism, after many years of searching for a diagnosis. This experience propelled her to focus on all his positive gifts, and nurture them to the fullest. It taught her to be optimistic, encouraging, and to never give up. Everything she has been through, and everything she has overcome, has brought her to a place of abundance in her life. When people say they can’t, she responds, “yes you can”. She is living proof.

When asked to shed some pearls of business insight to women who may be starting out or transitioning into new careers, Sabrina answered, “be coachable, ask lots of questions, educate yourself, be an expert in your field, and laugh at yourself. Challenges create character, and there are no mistakes, just new lessons to learn”.

Guaranteed Rate
30 Town Square Blvd Suite 206 Asheville, NC 28803 
(828) 778-4224  cell
(828) 412-4337  office
[email protected] 
rate.com/sabrinawest

It’s About the Journey, Travel Well…

by | Oct 2, 2020 | Asheville, Leadership, Women, Women in Business

An important question to ask yourself is Why? It is what will have sustainability, and keep you moving forward. As an entrepreneur who created three successful businesses in a three decade span, the main ingredients have been passion, intention and a bit of drive. My first business was an intimate hair salon in Santa Fe. I opened it with five clients. I remember someone saying she either has money or she has nerve. Neither was the case. I knew it would be successful. I saw the result in my heart and mind, although it had not yet come into fruition.

“Do not be concerned with the fruit of your action – Just give attention to the action itself. The fruit will come on its own accord”. Eckhart Tolle

I admit it takes some courage to do something like that.  When I look at my endeavor’s the common thread was a passion for creating beauty of all kinds, and sharing it with others. What is it for you? If there is doubt, know it is a natural emotion in the creation of something unknown.

As an entrepreneur there will be Sundays still in your jammies working on a project. For me it never feels like work. I feel joy and a heartfelt connection. it will take time, wand some sacrifice, but it is a journey worth taking.

What I learned along the way…

  •  Follow your first instinct

  •  Stay open, flexible, pay attention to opportunities.

  •  Know your strengths and limitations, learn how to delegate.

  •  Follow the 95% rule, especially for all the perfectionists.  When a project is 95% move on. The energy spent for that last 5% is exorbitant, and unnecessary.

I wish all you courageous women success and magic…

For Cooking
Classes in Asheville, Visit:
LaurieRichardone.com

All About Breasts

All About Breasts

by | 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.

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