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

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

Breast Assured

Breast Assured

by | 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.

Stress Less this Fall with Calming Autumn Activities

by | Aug 28, 2020 | Asheville, Autumn, Recreation, Stress, Women

With school and work kicking into full gear, fall is the time to get back to business. Along with the excitement of this busy season, though, comes a fair amount of stress. New schedules and a different pace can make you wish for the lazy days of summer to return. But don’t let the fall season shatter your nerves. Instead, take advantage of the calming activities autumn has to offer, and make room in your routine for some satisfying relaxation.

Try these six ways to de-stress during the fall, and have your most enjoyable season yet.

Take a Colorful Drive

Autumn colors aren’t just pleasing to the eye; they can be highly stress-relieving. That’s because such sensory experiences as soaking up the vibrant colors of the changing leaves divert the mind to something gratifying and positive. Take a drive along a scenic, tree-lined roadway and stop for a picnic lunch to bask in the glory of nature–and the peace and tranquility it brings.

Embrace the Spices of the Season

Spices can rev up ordinary food and drink, but they also have the power to calm. Some of the best spices for stress relief are those prominent during the fall months. Nutmeg is an ancient spice used to relieve anxiety and treat insomnia, while cinnamon helps calm the digestive system and cloves relax the muscles. A pinch is all you need from these powerful stress relievers.

Enjoy Fall Deals at the Spa

Now that life is back to routine for the family, it’s time to focus on you. Many spas around town offer deals to help you do just that. Research fall specials on relaxing activities that will help you unwind and recharge, like a calming body soak, massage, or pedicure. A trip to the spa can be just what the doctor ordered for stress, and autumn deals can make this activity hard to pass up.

Sip on a Hot Drink

If you like sipping on hot cocoa during the fall months, you’ll do more than satiate your taste buds. Cocoa contains polyphenol antioxidants known to relax the mind and boost mood. Don’t care for cocoa? Other hot drinks soothe and relax the body. Try spiced apple cider or cinnamon tea, or enjoy a healthy hot soup made from squash or other fresh, seasonal ingredients.

Do Some Autumn Exercise

Known to release endorphins that calm and relax the body, exercise is one of the best de-stressors of all. Fall offers up plenty of stress-reducing exercise options in a crisp outdoor venue. Go on a hike, bike the nature trails, or play some golf. You can even rake leaves for an invigorating and relaxing activity right at home.

Don’t let the autumn stress you out. Revel in this enjoyable time of year with calming activities that also benefit your health.

Paving the way for Self-Health

Paving the way for Self-Health

by | Aug 28, 2020 | Asheville, Food, Health, Women

Hippocrates, the father of medicine said,  “The greatest medicine is to teach people how not to need it”.

As we collectively strive to find our footing in these uncertain times, we have an opportunity to learn more about who we are and who we’ve been. This can be a wonderful time for self-reflection, leading the way to whom we want to become and how we want to live, and most importantly how we want to feel.  As we age this becomes ever more pivotal.

If you listen to your body it will tell you what it needs: When you’re hungry you eat, when you’re tired you rest, when you’re sad you might cry.  Our bodies tell us what’s needed.  This simple truth seems to have been forgotten a bit.  Imagine how different this world could be if we would simply listen to this inner knowledge. Taking plain actions based on this intuitive knowing could prevent many lifestyle and diet-related illnesses. I feel certain our destinies depend on it!

The great news is: we have some control over our health and well being.

I have, for many years, shared my understanding of the benefits of seasonal GF cooking, and as a health coach have worked with dozens of people seeking an alternative to a pre packaged diet. What has become clear to me is that food and diet differ for each person. There are a plethora of factors like lifestyle, genetics, and mood – not to mention daily stress and emotions!  Good health starts with what we eat.  My simple Philosophy is to eat with the seasons:  Eating seasonally produces foods with twice the flavor, and peak nutritional value.

If you learn to relish the benefits of eating seasonally and desire a bit of kitchen inspiration, the door is open to you. The benefits of cooking with the seasons are many.  Ingredients that grow naturally at a given time of the year are garden magic. Let nature inspire the menu of the day. For breakfast it might be adding some kale, or beet greens which have more iron than spinach,  and blueberries rich in antioxidants, for a surprisingly delicious smoothie. Dinner could be a simple rainbow of vegetables, roasted to perfection with a sprinkle of good olive oil, flaky salt, and a squeeze of fresh lemon. Add a pot of legumes or brown rice, with a medley of fresh herbs from the market and a dab of butter or coconut oil, and voila` dinner is served. So take a trip to the farmer’s market, search out the organic growers, and…let food be thy medicine.

September is a transitional month. As summer starts to wind down, continue to stay cool, eat lightly, and stay hydrated. Here are a few simple recommendations for a season of balanced health.

• Mint water and lemon, acts as a liver cleanser, metabolism booster, and appetite stimulant.

• Meals should include a lot of green vegetables, melons, peaches, and other fresh and fragrant herbs. 

• Melons are a front runner; Use them in salads, soups, desserts, and even salsa. They’re great for digestion and help prevent common health problems such as high blood pressure.

• Parsley, Mint, Basil, and other herbs can be tossed in a bowl with a drizzle of lemon yogurt dressing, to create a refreshing salad treat. Adding fruits, nuts, and grains can build a light and lovely meal. I think we would agree we could use a treat right now. My dairy-free coconut cashew ice cream with cocoa nibs will satisfy any sweet tooth, without the guilt.

The gathering of friends and family to share good food, good conversation, and good intimacy is a recipe to create the connection we all crave. The time is always now to take our well being in hand…Let the healing begin in your very own kitchen.

For Coconut Cashew ice cream recipe and scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

UA-146562848-1