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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

Welcoming Summer with The Solstice

by Natasha Kubis | Jun 5, 2020 | Acupuncture, Asheville, Health, yoga

By Natasha Kubis

Summer is that dreamy time of year when the grandeur of nature’s beauty is in its most robust and verdant phase. The summer solstice, occurring around June 20th, is when the northern hemisphere gets to celebrate the longest day of the year, when earth’s axis is at its maximum tilt, and the sun reaches its highest point in the sky. For most of us this marks the beginning of long, sun kissed days, fragrant, fresh cut grass, dew-steeped flowers, fireflies, and warm, breezy nights.

Many cultures around the world have held solstice rituals for thousands of years to celebrate the renewal of light, the potential for a good harvest, and the abundance of life itself. I would say those are important reasons to celebrate! Here is some inspiration from summer solstice celebrations from around the world.

The Swedish celebrate the connection between the solstice and fertility by collecting summer flowers and herbs on the eve of the solstice, especially those believed to have potent medicinal properties to enhance fertility. These bunches are hung in doorways or left in water overnight, to wash with the following morning. In Norway and Sweden, it is believed that placing flowers under the pillow of a maiden will make her dream of her future love.

Show yourself some love this solstice by sipping on some tea blends with soothing aromas, and properties that support women’s health. I love red raspberry, chamomile, lavender, chasteberry, and rose. You can buy the herbs and flowers in bulk, and create your own tea bags to steep in hot water. You can also create larger herbal bags with cheesecloth and add it to your
bathtub for some extra luxury.

The ancient Romans celebrated the festival of Vestalia, in honor of the goddess of the hearth. Married women brought offerings to the temple of Vesta, hoping the goddess would bestow blessings upon their homes and families.

The solstice is the perfect opportunity to show gratitude for your home and honor it in a special way. A fun family project might be to make a summer wreath for the front door using dried, fresh, or artificial flowers.

In Northern Europe, pagans celebrated the occasion with bonfires, believing they banished evil spirits and demons, as well as cultivated magic. Bonfires are a recurrent theme across various cultures’ summer solstice celebrations, which almost always involved feasting and dancing.

Hopefully this coming solstice will be a perfect evening to sit around a campfire and enjoy its splendor and warmth . . . minus the evil spirits. Don’t forget the marshmallows!

The Sioux Indian Tribe celebrates the summer solstice with their famous Sundance taking place during the day. The Bighorn Medicine Wheel in Wyoming was designed to align with the sunrise and sunset during the solstice, where tribes would converge for sun gazing dances around a sacred cottonwood tree.

The solstice is the perfect excuse to let loose, dance, and celebrate life! There is nothing more liberating for your body and mind than moving in a way that feels natural and good. Jump around in your living room, take a belly dance class, or grab a date for some salsa dancing.

We can’t talk about the summer solstice without mentioning Stonehenge. It is perhaps the most famous ode to the equinox. Druids, a group of Celtic pagans, were long believed to have built Stonehenge around 3000 B.C. On the summer solstice, the sun rises behind the Heel Stone, the ancient entrance to the Stone Circle, and rays of sunlight are channeled into the centre of the monument.

Since most of us probably won’t be able to make it to Stonehenge this solstice, try to find your own outdoor temple to celebrate the dawn. Our beloved Blue Ridge Mountains are a perfect place to capture the magnificent rays of the morning sun. Bring a picnic and enjoy the splendor!

“The world begins with the coming of light,” wrote Jungian analyst, Erich Neumann, in The Origins and History of Consciousness. This is true for Yogis and Hindus who consider light as a symbol of consciousness and self-illumination. For thousands of years, the Hindus have revered the sun, which they call Surya, as both the physical and spiritual heart of our world. One way of honoring the sun is through the dynamic asana sequence, Surya Namaskar (better known as Sun Salutation). A good way to greet the morning sun and welcome the day ahead is to practice Sun Salutations. The basic postures of a Sun Salutation, in order of performance, are pictured below..

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

Acupuncture 101

by Natasha Kubis | Apr 3, 2020 | Acupuncture, Asheville, Women, yoga

By Natasha Kubis

Acupuncture has been practiced in China for over 3,000 years and involves the insertion of thin, sterile needles into the skin at specific points in order to treat a wide range of disorders. The World Health Organization recognizes acupuncture as an effective option for chronic and acute pain management, hormone and pregnancy related issues, allergies, digestive issues, hypertension, anxiety, and depression. Clinical trials have also shown positive outcomes when used to treat the side effects of chemotherapy drugs.

The mechanisms of this ancient tradition are not widely understood in our culture, and when things are not understood, they can quickly be disregarded as hocus pocus. This is largely because acupuncture has been studied and communicated through its ancient and classic framework, which is poetic and metaphorical in nature. As westerners, it can be hard for us to wrap our minds around the obscure concepts of “qi” and “yin and yang,” but if we take the poetry of the classic texts and redefine it through the lens of modern biomedical concepts, it can be a bit easier to consider for a viable treatment option for disease.

How did acupuncture gain popularity in the U.S.?

Acupuncture has been practiced in the US since the 1800’s; primarily amongst Asian communities, but in 1972, a New York Times columnist, named James Reston, underwent an emergency appendectomy while visiting China with the Nixon administration. He later wrote about his positive acupuncture experience in the New York Times and this was the dawn of mainstream acupuncture.

What are the benefits of acupuncture?

Acupuncture can provide drug-free pain relief, which is particularly important during our current opiate crisis. It stimulates the body’s natural ability to suppress pain without the over-dependency of painkillers. 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.

Is it painful?

This is the most common question I receive from potential clients. Modern acupuncture needles are about the size of a cat whisker and the treatment should be relatively painless. To give you perspective, you can fit 40 acupuncture needles into the tip of a syringe. The sensation levels of acupuncture depend greatly on the practitioner, the style of acupuncture, and the types of needles being used. Primitive societies in China used stone needles (resembling an arrow head) to stimulate acupuncture points. Needle materials evolved from stone, then bronze, and eventually to gold and silver. Today, stainless steel is used to make needles and a plastic guide tube allows for quick and painless insertion.

How does it work?

Classical Perspective

In traditional Chinese medicine, the body and its functions are seen as a delicate balance of two opposing and inseparable forces: yin and yang. Yin represents the cold, slow, or passive principle, while yang represents the hot, excited, or active principle. Perfect health is achieved when the body maintains a balanced state of yin and yang. On the contrary, disease is a result of an imbalance of yin and yang. This imbalance leads to blockage in the flow of qi (energy) along meridian pathways (the channels containing acu-points) and these blockages can lead to physical or emotional illness. The needling of the points where energy pools promotes the movement of stuck energy.

Modern Biomedical Explanation

There are over 2,000 acupuncture points on the body located at nerve endings. Stimulating these points allows different parts of the body to communicate, triggering the release of opioid peptides. Opioids are naturally occurring chemicals in the brain that have an analgesic, or pain-relieving, effect. The release of opioids, such as endorphins, plays a significant role in the reduction of pain. Endorphins help to decrease feelings of pain and increase feelings of euphoria. There has been considerable evidence to support that acupuncture stimulates the central nervous system, and the release of these chemicals, thereby minimizing pain.

Acupuncture may also induce the relaxation of knotted up myofibrils (muscle fibers) within muscular tissue. It also stimulates local blood flow to the tissues by causing a micro trauma to an area of the body, which increases local blood flow to the surrounding area, initiating the healing process.

Does a practitioner of acupuncture need a license?

The National Certification Commission of Acupuncture and Oriental Medicine (NCCAOM) oversees accreditation for acupuncturists across the country. Its database of licensed acupuncturists is a good place to start your search for treatment. Licensed acupuncturists must complete a minimum of three years in a master’s acupuncture program at an accredited school. Each state requires its own license and there are continuing education requirements for recertification on the state and national levels.

Acupuncture is a safe and effective way to manage pain, digestive disorders, allergies, fertility issues, PMS, migraines, anxiety, depression, and more. The treatments aim to rewire the body to function more optimally and are great options to use in collaboration with conventional treatments or for conditions that are not responsive to conventional medicine.

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

[email protected]

Sleep Savvy Tips

by Natasha Kubis | Feb 28, 2020 | Acupuncture, Asheville, Health, Insomnia, yoga

By Natasha Kubis

As a chronic sufferer of insomnia, I have great empathy for my clients who struggle to get a decent night’s sleep. There have been too many evenings when I lay awake with a busy mind, pondering a vast array of thoughts, ranging from the meaning of life to the meaningless details of life. Articles about the detrimental effects of sleep deprivation only serve to create more anxiety around bedtime, as do phone apps that measure sleep quality and how little I actually rest. I am already aware that I am not a solid sleeper and I know how bad it is for my health! So what is the solution?

Around one in three people have at least mild insomnia. It is no surprise that it affects women more often than men. Most of us ladies have an outstanding ability to worry about everyone and everything, especially at night. In yoga we call this “monkey brain,” or the inability to quiet the mind. For inadequate sleepers, it is imperative to find lifestyle tools that yield sustainable rest habits.

A common mistake people make is that they often take a one-size-fits-all approach when addressing insomnia. To effectively treat insomnia it is important to determine its root cause and that means deciphering between primary insomnia and secondary insomnia. Often, insomnia is a symptom of an underlying issue (secondary insomnia) and those issues need to be addressed first for best results. You can make healthy changes to your sleep routine and try every natural sleep aid in the pharmacy, but it will not make a difference if there are other medical conditions preventing restorative sleep.

Medical conditions and factors that can cause secondary insomnia are:

• Hormone imbalances: menopause, hot flashes, perimenopause, and pregnancy.

• Psychiatric disorders: depression, anxiety, and brain injury.

• Pain issues: from an injury, physical exercise, arthritis, and headache.

• Breathing issues: asthma, chronic obstructive pulmonary disorder (COPD), and heart disease.

• Digestive disorders: gastroesophageal reflux disease (GERD), heartburn, acid reflux, and food allergies.

• Other sleep disorders: restless leg syndrome (RLS), obstructive sleep apnea, and narcolepsy.

• Thyroid disorders: hyperthyroidism, and hypothyroidism.

• Other diseases: obesity, Alzheimer’s, Parkinson’s, hypertension, and diabetes.

• Side effects from medications: beta blockers, certain antidepressants, decongestants, and stimulants.

If your sleep problem includes difficulty falling asleep, staying asleep, or waking too early, and is not a result of another medical condition, it is primary insomnia. Primary insomnia is not related to an underlying medical condition and is often the result of bad sleep habits that can begin in youth.

Some common factors that can impact sleep negatively are:

• Electronics: Avoid them at least 30 minutes before bedtime and in the middle of the night if nocturnal awakenings occur. The blue light emitted from computer screens and hand-held devices can suppress natural melatonin production, resulting in difficulty falling asleep.

• Stimulants: Cigarettes, caffeine, and other stimulants in the evening can interfere with sleep by keeping your mind overactive. Foods with dark chocolate have caffeine and should be avoided late in the day.

• Alcohol: While it can make you drowsy and more likely to fall asleep faster, it often disrupts sleep and can deter you from entering the deeper, much needed phases of the sleep cycles.

• Heavy meals at dinner: Foods high in fat have been linked to poor, fragmented sleep. Fat triggers the digestive processes and causes a buildup of stomach acids, which while lying down can creep into the esophagus causing discomfort. Heavy meals before bedtime cause the body to spend more time working on digestion rather than focusing on sleeping. It is best to keep your heaviest meal for lunchtime.

• Spicy foods: While spicy foods are tasty and have health benefits, they are notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down because it allows the acids to creep up into the esophagus and burn the sensitive lining.

• Diuretic foods: Foods containing water, such as watermelon and celery, are natural diuretics which help push water through your system. Eating these types of foods and drinking anything too close to bedtime can cause you to lose sleep from middle of the night bathroom trips.

Yogic practice for better sleep:

• Yoga and yogic breathing: Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. Breath in yoga is equally important as the physical pose. The gentle and calming yoga breath technique called Ujjayi Breath is also known as Ocean Breath. You start by inhaling deeply through the nose. With your mouth closed, exhale through your nose, while constricting the back of your throat, as if you are saying “ha,” but keep your mouth closed. This exhalation should sound like the waves of the ocean. Use this slow and steady breath to soothe yourself in each of these poses.

Here are some restorative poses that are ideal for preparing your body for sleep.

– Standing forward bend
– Cat stretch
– Cow Stretch
– Child pose
– Butterfly pose
– Legs-up-the-wall pose

Proper nutrition:

Melatonin helps control your daily sleep-wake cycles. There are a few excellent sources of naturally occurring melatonin in foods:

• Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, and cucumber)

• Grains (rice, barley, and rolled oats)

• Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, and flaxseed)

Tryptophan is an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin. Here are some of the best foods loaded with tryptophan:

• Dairy products (milk, low-fat yogurt, and cheese)

• Poultry (turkey and chicken)

• Seafood (shrimp, salmon, halibut, tuna, sardines, and cod)

• Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, and walnuts)

• Legumes (kidney beans, lima beans, black beans split peas, and chickpeas)

• Fruits (apples, bananas, peaches, and avocado)

• Vegetables (spinach, broccoli, turnip greens, asparagus, onions, and seaweed)

• Grains (wheat, rice, barley, corn, and oats)

• Magnesium is a natural relaxant and is referred to as the “sleep mineral”. Excellent sources of magnesium are:

• Leafy greens (baby spinach, kale, and collard greens)

• Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, and pecans)

• Wheat germ

• Fish (salmon, halibut, tuna, and mackerel)

• Soybeans

• Banana

• Avocados

• Low-fat yogurt

Calcium is another mineral that helps the brain make melatonin. Sources of calcium include:

• Leafy greens
• Low-fat milk, cheeses, and yogurt
• Sardines
• Soybeans
• Green snap peas
• Okra

Vitamin B6 also helps to convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. Highest sources of B6 are:

• Pistachio nuts and flaxseeds

• Fish (tuna, salmon, and halibut)

• Meat (chicken, tuna, lean pork, and lean beef)

• Dried Prunes

• Bananas

• Avocado

• Spinach

Other healthy habits:

• Maintain a sleep environment conducive to sleep. The bedroom should be comfortably cool. Use of blackout curtains, ear plugs, or sound machines may help promote an optimal sleep environment for individuals with sleep disruptions due to environmental stimuli. Sleep on a comfortable mattress and pillows.

• Regular bright light exposure in the mornings may help to maximize alertness and maintain a regular circadian rhythm.

• If you cannot sleep, do not look at a clock. Go into another room and do something relaxing until you feel drowsy enough to fall asleep again. Then return to bed.

• Go to bed and get up at the same time every day. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. Consistency makes it much easier to fall asleep and wake easily.

• Use a journal to work out problems you have before you go to bed.

• It may be helpful to work with a counselor or psychologist to deal with the problems that might be causing poor sleep. Behavioral therapies for insomnia include sleep hygiene education, stimulus control, relaxation, sleep restriction therapy, cognitive therapy, and cognitive behavioral therapy.

It is never too late for proper sleep training. Learning these tips can help you feel more relaxed around bedtime and encourage a more restorative and good night’s sleep.

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

Heart Healthy

by Natasha Kubis | Jan 31, 2020 | Acupuncture, Asheville, Nutrition, yoga

By Natasha Kubis

According to the Center of Disease Control, about 647,000 Americans die from heart disease each year—that is one in every four deaths. The American Heart Association states that a healthy diet and lifestyle choices may reduce your risk of heart disease by 80%. February is National Heart Month and it is the perfect time to review your lifestyle and make heart healthy choices.

Fat Facts

We need healthy fats in our diet, but not all fats are created equal. One fat we do not need is trans fat. Trans fats are industry-produced fats often used in packaged goods, snack foods, cakes, margarines, and fast foods in order to add flavor and texture. They are known to increase your risk of developing heart disease or having a stroke and should be avoided.

• Trans fats are made when food manufacturers turn liquid oils into solid fats like shortening or margarine. Animal foods, such as red meats and dairy, have small amounts of trans fats, but most trans fats come from processed foods and those are the ones of which to be the most wary.

• Your body does not need or benefit from trans fats. They raise your LDL (bad) cholesterol and they also lower your HDL (good) cholesterol. High LDL along with low HDL levels can cause cholesterol to build up in your arteries. This increases your risk for heart disease and stroke.

• Eating too much trans fat can cause you to gain weight and may also increase your risk for type 2 diabetes. Staying at a healthy weight can reduce your risk for diabetes, heart disease, and other health problems.

While trans fats serve no purpose but to give processed foods a longer shelf life and raise your cholesterol, healthy fats may help lower your risk of heart disease, if you eat them in place of unhealthy fats. Monounsaturated fat and polyunsaturated fat are considered more heart healthy fats.

Monounsaturated fats help lower “bad” (LDL) cholesterol and raise “good” (HDL) cholesterol. Sources include canola, olive, and peanut oils, olives, avocados, nuts, and nut butters.

Polyunsaturated fats are known as essential fats because the body cannot make them and needs them from food sources. Omega-3 fatty acid is an example and it can help lower triglycerides, a type of fat that clogs arteries. Sources include fish (such as tuna, salmon, mackerel, trout, herring, and sardines), ground flaxseed and flaxseed oil, soybeans, walnuts, and seeds. To get more omega-3 fatty acids, have fish twice a week, add ground flaxseed to cereals, soups, and smoothies, or sprinkle walnuts on salads.

Saturated fats, primarily found in animal products, have been linked with increased heart disease risks. This idea has been recently debated and the conclusion is to eat it sparingly and in moderation. Foods high in saturated fat are fatty cuts of beef, pork, lamb, high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream), and tropical oils (coconut oil, palm oil, cocoa butter).

Tips For Eating Well

• Add more fruit and vegetables. These are low in calories and rich in dietary fiber. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese, and snack foods. Grabbing a handful of baby carrots, instead of crackers, is always a good idea.

• Go for the grains. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. A whole grain still contains its endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. This is the major difference between brown rice and white rice. Some examples of whole grains are barley, brown rice, buckwheat, bulgur (cracked wheat), millet, and oatmeal.

• Eat lean. Lean meat, poultry, fish, legumes, and eggs are some of your best sources of protein. Fish is a good alternative to high-fat meats. Legumes — beans, peas and lentils — also are good sources of protein, contain less fat, and no cholesterol. Substituting plant protein for animal protein will reduce your fat and cholesterol intake while increasing your fiber intake. It may be great to add a couple of “meat free” days to the week and add in a homemade veggie burger or a lentil loaf.

• Reduce the sodium in your food. Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet and can be done by cutting the amount of salt you add to food at the table or while cooking. Much of the salt you eat comes from canned or processed foods, such as soups, baked goods, and frozen dinners. Eating fresh foods or making your own soups and stews can reduce the amount of salt you eat.

Get Moving

A sedentary lifestyle is one of the top risk factors for heart disease. The American Heart Association recommends fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week. This activity serves to strengthen your heart and cardiovascular system by improving your circulation, helping your body use oxygen better, increasing endurance, lowering blood pressure, helping reduce body fat, and maintaining your weight. It is also a key way to help you reduce stress, tension, anxiety, and depression. Brisk walking, running, swimming, cycling, playing tennis, and jumping rope are great activities to benefit the heart.

Squash Stress

Stress is an unavoidable part of life and contributes to 80% of all major illnesses, including cardiovascular disease. Here are some practices to help reduce stress.

• Focused breathing is a valuable tool to calm anxiety. The 4-7-8 Breathing Method is a 3-step breathing technique that is intended to slow your heart rate and calm your mind. To practice this technique breathe in deeply through your nose for 4 seconds, then hold your breath for 7 seconds and exhale through your mouth for 8 seconds. Repeat this cycle for four rounds.

• Progressive relaxation works to relax one muscle at a time until the entire body is at ease. Beginning with the muscles in the face, the muscles are contracted gently for one to two seconds and then relaxed. This is repeated several times. The same technique is used for other muscle groups, usually in the following sequence: jaw and neck, upper arms, lower arms, fingers, chest, abdomen, buttocks, thighs, calves, and feet. Eventually all of the muscles of the body feel at ease.

Our heart is a well used machine that beats about 2.5 billion times over the average lifetime. All that hard work is responsible for pushing millions of gallons of blood to every part of the body, which aids in all the physiological functions required to live. When the heart stops, essential functions fail. Poor diet, lack of exercise, smoking, infections, unlucky genes, and poorly managed stress can be extra taxing on the heart. Be kind to your heart and show it some love, so it continues to perform efficiently.

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

Yoga for Every BODY

by Natasha Kubis | Jan 2, 2020 | Acupuncture, Asheville, yoga

Yoga with goats, naked yoga, beer and cannabis yoga, laughing yoga, rage yoga . . . the rapid boom of the industry has brought the concept of yoga (however loose the interpretation) to the masses and has fused yoga with everything imaginable (and unimaginable). There is truly a style of yoga for everybody. While some of these fads may seem far removed from yoga’s Hindu roots and its Buddhist origins of meditation and mindfulness, I don’t think seasoned yogis, in principle, would meet trendy yoga fads with spiritual snobbery. The physical practice of yoga, which is most relatable to the masses, is just an access point that can lead to deeper levels of engagement of the mind. If stretching naked with goats, while sipping beer acts as an entry way for deeper self awareness, go for it!

Since 2012, the yoga industry in America has skyrocketed. We spend $16 billion a year on classes, fancy clothing, teacher trainings, and accessories. Trends show that between 2012 and 2016 the number of Americans doing yoga grew by 50%. Approximately one in three people have tried yoga at least once. I think the massive mindfulness movement among westerners is a very positive thing for our society as a whole, whether it is through our monthly subscription to Yoga Booty Boot Camp class, or at an ashram in India.

The word “yoga” is derived from the Sanskrit word “Yuj” which means to join or unite. It is a practice that connects the body and mind through different body postures, meditation, and controlled breathing. Yoga is not a religious practice, but it can be a spiritual practice, and it is all-inclusive whether you are Jewish, Hindu, Christian, Muslim, or atheist. It is an exercise in becoming the best version of ourselves both physically and mentally, while encouraging self reflection and positive intention. This ancient tradition can be an exercise of forward folds and headstands as well as a daily practice of insightful and conscientious living.

There are many yoga paths and knowing where to begin can feel overwhelming, especially if you don’t have any background in yogic philosophy. Here is a basic guide to the various styles of yoga to help you navigate your own personal
practice.

Hatha Yoga

Hatha yoga is the yoga we are most familiar with in the west. It involves the practice of the classical postures known as the “asanas”. The Sanskit word “hatha” translates to “willful” or focused movement. It is an umbrella term that encompasses the various styles of the physical exercises and movements of yoga. The body is a temple and maintenance of the body is an important stage of our physical and spiritual growth. Through the practice of asanas, we develop discipline and the ability to focus, both of which are necessary for meditation. Here are some of the most popular subgenres of Hatha yoga you may encounter:

Ashtanga

Ashtanga yoga is physically demanding and fast paced. It involves a predefined collection of poses that are executed in a specific order of six series (primary, intermediate, and four advanced series). Students are expected to begin with the first (primary) series and progress to the next level only when they have fully mastered each preceding series. Typically classes involve a teacher leading the class, but as students advance, they may explore Mysore classes, which are in a self-directed setting.

Vinyasa

In the yoga world the most common understanding of “vinyasa” is the coordination of movement with breath. Like Ashtanga, Vinyasa yoga flows quickly, but it is less structured. There are no required poses in a Vinyasa class, so the content will vary based on the teacher you have.

Iyengar Yoga

Developed by B.K.S. Iyengar, this style of yoga is heavily focused on proper alignment and uses lots of props to achieve the best expression of the poses. It is an excellent way to perfect and build your basic foundation of good yoga habits. It is also beneficial for the seasoned yogi to deepen their practice and to analyze even
their basic core poses.

Hot Yoga

Hot yoga is performed in a room heated between 95 to 105 degrees Fahrenheit. It is said that practicing yoga in high heat is good to loosen tight muscles and to detoxify the body through sweating. This is not a good choice for pregnant women or anyone with blood pressure or heat sensitivities.

Restorative Yoga

Also known as yin yoga, restorative classes use bolsters, blankets, and blocks to prop students into passive poses so the body can experience the benefits of a pose without having to exert any effort. It is also called Taoist yoga, and focuses on lengthening the connective tissues within the body by letting gravity do the work.

Kundalini Yoga

Kundalini incorporates repeated movements, dynamic breathing techniques, chanting, and meditation. The practice is designed to awaken the energy at the base of the spine in order to draw it upward through each of the seven chakras.

Other paths of yogic practice that cultivate the mind but don’t necessarily include yoga postures are:

Karma Yoga

Karma yoga is the yoga of action and service. It is the act of giving your time, your kindness, or any selfless action without expectations of reciprocation, personal gain, confirmation, or approval. This yoga helps us humble our ego and revolves around doing things for the greater
good of our communities.

Jnana Yoga

Jnana Yoga is the yoga of knowledge and wisdom. Buddhism reminds us to have a beginner’s mind; to know that we don’t know. Humility opens the door to learning and revelation. This is the yoga of self-inquiry, asking the question, “Who am I?” without the interference of any previous conditioning. In Jnana yoga our attention is turned towards the “self” and through the practice of meditation and mindfulness we work toward recognizing and separating the ego from the true “self”.

Bhakti Yoga

Bhakti yoga has been described as the practice of “love for love’s sake” and “union through love and devotion.” It is the practice of entering each day and attending each moment with a sense of holiness and to see every relationship and experience we have as sacred and divine. This practice invites
us to experience oneness and unity with
all things.

Raja Yoga

Raja translates to “king” in Sanskrit and is the most integrated path of yoga. It focuses on the intellectual, emotional, and intuitive parts of the personality. Its purpose is to awaken hidden potential through true understanding. It includes the practice of contemplation and meditation and is practiced after Hatha yoga, which prepares the physical body for deep meditation.

Mantra Yoga

Mantra yoga involves chanting a word or phrase with concentration until our awareness of the outer world and its stimuli dissolves, allowing us to experience a feeling of union and harmony with our higher consciousness. Think of Buddhist monks chanting together for hours
on end.

Tantra Yoga

The main purpose of Tantra yoga is to bring the duality of feminine (Shakti) and masculine (Shiva) energies within us together into a state of non-duality, thus achieving perfect union with no separation between the material world and the spiritual realm. Although our senses perceive duality all around us as all pairs of opposites, they are actually contained in the same universal consciousness. It is often misunderstood and taken out of context which has led many to equate Tantra with a ritual sexual practice. Deeper study of the ancient tradition reveals a path for self realization and spiritual awakening.

For most of us, yoga postures can simply offer a way to stay in shape and manage stress, either through the classical styles or non-traditional fads, such as headstands with goats or sipping your favorite beer in between lunges. For others, yogic philosophy is a means of deep spiritual exploration and insight. The beauty of yoga is that it can enrich your life in the way that suits you best. In this way, yoga is for everybody.

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

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