by Nicole Johnson, MFA, CHHC | Adrenal Fatigue, Anti-Inflammatory, Covid-19, Fatigue, Health and Wellness, Immune Health, Kidneys, Pain Management, Prevention
We are living through stressful times. It’s time we elevate our lifestyle to incorporate a foundation of health that will keep us healthy, grounded, and centered in our everyday lives. If we follow this three basic practices, we can come back to center as we navigate through our everyday experiences. If we get triggered, we can come back to center. With a simple daily practice we can bring these into our everyday lives helping to keep us healthy, our immune system ,strong and our spirit resilient. It’s what we need in these times.
The three essential components to staying conscious, mindful and at ease are
The breath is the Organizing Principle. Proper breathing allows the body to extract Qi (Chi) from the air just as we extract nutrients from food. When we practice mindful breathing we connect the brain and the heart with the kidneys and all the organs can communicate. We feed our life force. Now more than ever, we need to recognize the shift from self-care to essential practice.
A Simple Way to Begin.
- At night before sleep, while resting in bed, place one hand on the belly and one hand on the heart.
- Take a deep cleansing breath and exhale strong. We are ready to begin,
- With your hands still in place, breathe in slowly into the abdomen, feel the belly rise. Inhale to 60% capacity.
- Exhale long and slow. The exhale should be double the length of the in-breath. (Want to know why? In stretching we stretch deeper, we release on the exhale. In Martial Arts we kick or punch on the exhale. The action or the release happens on the exhale.)
As you practice nightly, you allow your body to come into the Parasympathetic state (rest & digest). This was considered self-care prior to 2020 and it is now essential.
You can also watch this Video: Qi Gong Breathing: 7 Minutes to calm body and mind
Proper Hydration is critical for all of the functions of the body. When dehydrated, the fibers of the muscle look like a dry lake bed. They lose their conductivity. This makes pain feel worse and can hinder or delay recovery. Even if sub-clinical, dehydration can cause muscle pain and tightness. Even if you drink water regularly, you can become dehydrated.
How much should I drink?
Everyone’s hydration’s needs are different. But here is a general idea from what The Mayo Clinic recommends:
Around 15.5 cups (3.7 liters) of fluids for men
Around 11.5 cups (2.7 liters) of fluids a day for womenAn easy way to get your water in is to pre-fill your bottles of water for the day and make your way through them. Often we need electrolytes as well so as not to over tax the kidneys. Always be sure to drink clean, purified water without chlorine or fluoride.
Now, more than ever we need adequate sleep. Life is stressful in a macro way, not just a micro way as it used to be. We are all affected by what’s happening in the collective, we need to sleep, to rest and to recharge our body, mind and spirit. Everyone’s sleep needs are different. Some need 8 hours, some need 10 hours. Experiment and see what helps you feel well-rested in the morning.
See what bedtime works best for you. Often climbing into bed by 10pm allows for deeper rest even if reading for 20 minutes. For a good night’s rest, be sure that all cell phones are off and out of the room. Turn off the wifi in your home. Disengage from electronics, news and other stressful events 30min to 1hr before rest. Try some gentle yoga stretching with the lights low, drink some warm decaffeinated tea, practice deep breathing and then rest and repair.
If you’d like support with a breath work daily practice, learning more about hydration or help with better sleep. Call us, we can help.
by Nicole Johnson, MFA, CHHC | Acupuncture, Adrenal Fatigue, Anti-Inflammatory, Digestion, Fatigue, Gut Health, Immune Health, Integrative Therapy, Pain, Pain Management, Sports Injuries
Packaged Treatments with Products – Great for loved ones, someone new to acupuncture, or yourself!
We’ve been working hard to create quality value-added gifts for you and your loved ones this holiday season. In the coming days we will be officially rolling these out.
We are finalizing all the details right now – please contact us to get on the pre-sale alert list.
Support for chronic and acute back pain.
Includes: 90 min Treatment Session*, Herbal Bath Soak, Pain Cream, Plasters/patches, *Add-on Treatments Optional
At the computer all day? Come and get some overdue treatment support for eyes, head, neck, shoulders, brain and body.
Includes: 90 min Treatment Session*, Magnets for daily treatment, Shungite, Free and easy wanderer herbal formula, * Add-on Treatments Optional
Need Some Serious Self Care? Now you can Stress Less and Sleep More
Includes: 90 min Treatment Session*, Sleep Supportive herbs, Rose Hydrosol, Lavender Essential oil, Lavender Chamomile Tea from Asheville Tea Co, *Add on Treatments Available
Come in for a deep immune boosting session and get everything to support yourself and family at home.
Includes: 90 min Treatment Session*, Home Moxa Set, Skin Brush, Gan Mao Ling Herbal Formula, Cold/flu tea, * Add-on Treatments Optional
Got foot pain? Arch issues? Plantar Fasciitis? Toes run amok? Come in and get support for your foot pain.
Includes 90 Treatment Session*, Silver Ball Foot Magnets, Foot soak – Sinew Relaxing Zheng Gu, * Add-on Treatments Optional
Curated by Chad, this on the go kit has everything you need – take it camping, hiking, traveling and more. Details soon.
by Nicole Johnson, MFA, CHHC | Anti-Inflammatory, Health and Wellness, Nutrition, Prevention, Recipes
Here’s a healthy, tasty recipe that will bring into you in the summer mode. This is a popular favorite from our Seasonal Cleanse. It’s great food to travel with and requires NO COOKING. Rejoice the Rawko! It’s like a taco but it’s raw – not raw meat – raw foods (means no cooking, more enzymes, more energy, packed with flavor). We’ll admit, it can be a bit of an odd concept at first but once you try them, you may just be pleasantly surprised.
Make the Wraps
- 1 Bunch of collard greens* There is a misunderstanding that collards are bitter, not so! Pair them with a protein and a fat and eat them raw and your will be forever changed.
- Rinse and de-stem – leaving 2 halves (depends on how many people are eating– figure 2-3 wraps per person)
- Pat those dry
Sweet Cucumber Salsa
- 1 apple – peeled, cored, diced
- 1 cucumber – peeled, seeded, diced
- 1 medium sweet yellow onion – diced
- Parsley and/or cilantro – washed and diced
- A few pinches of Himalayan or Celtic sea salt (these are quality high mineral salts)
- Fresh squeezed lemon
- Add all ingredients together, then add in salt and lemon – make sure it really gets on that onion! Toss, let sit.
Why the non-meat tacos – er- rawkos? Because they are delicious. Because raw foods pack an amazing amount of energy and vitality, and because everyone loves new and exciting foods that make them feel good with no negative repercussions. So here you go:
- 1 -2 cups of raw organic walnuts (again, depending on how many people you are feeding)
- 2-6 TBS of gluten free tamari (go easy on this — it can get real salty quick)
- Add to a high speed blender or food processor and blend it up
- Lay your collard wrap on a flat surface
- Spread 1-2 tsp of the rawko “meat” onto the wrap length-wise
- Add some salsa (this offsets the heavy flavor of the walnuts nicely)
- Here, I added some sunflower sprouts for some more green and texture
- Roll up and enjoy.
You can pre-roll these and eat them on a car ride — or pack the ingredients separately and take to go and assemble on site. Enjoy!
by Nicole Johnson, MFA, CHHC | Adrenal Fatigue, Anti-Inflammatory, Digestion, Fatigue, Gut Health, Immune Health, Kidneys, Liver, Nutrition, Prevention, Recipes
Golden Milk is a delicious and nourishing drink that packs incredible health benefits into one warm mug at a time.
Some of the wonderful benefits of Golden Milk:
- Anti-inflammatory – easing joint pain
- Soothing to the spirit and aids in digestion and sleep
- Supports healthy liver function
- Supports the spleen and stomach
- Supports healthy blood sugar levels
- Supports the heart and brain
- Supports a healthy immune system
- Supports the nervous system
The key Ingredient in Golden Milk is tumeric – which is a powerhouse. Curcumin is the most active ingredient in turmeric – It’s a strong antioxidant is anti-inflammatory, antibacterial anti-fungal. However, curcumin is not well-absorbed into the body — UNLESS it is blended with black pepper. Black pepper contains piperine which has it’s own anti-inflammatory properties. The black pepper enhances the curcumin ability to work synergistically with the body. Golden milk is blended with other herbs and spices for flavor and health benefits. Once you begin to get the hang of it you can add your own favorites in.
You can drink Golden Milk 2- 3 times per day. I prefer it before bed. You can make a homemade version with our recipe below or purchase a mix. We have used Gaia Herbs brand and it is wonderful – with the added benefit of Ashwaganda. Ashwaganda is an adaptogen which helps the body deal with stress. That said, you can certainly add that into your recipe.
Delicious Golden Milk at Home
- 1 cup Milk or Dairy Free coconut milk (regular, full-fat, canned)
- 1 cup water
- 1 tablespoon coconut oil (can use MCT coconut oil)
- 1½ teaspoons ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cardamom (optional – to taste – I love cardamom and addition to almost everything)
- ⅛ teaspoon ground black pepper
- if sugar sensitive sweeten with 10 drops liquid pure stevia extract, or to taste
- OR Sweeten with raw honey to taste after removing from heat
- In a small saucepan over medium-low heat, whisk together the coconut milk, water, coconut oil, turmeric, cinnamon, ginger, and pepper. Warm slowly until hot but not simmering, about 7 minutes
- Remove the pan from the heat, and whisk in the stevia or honey (not both!)
- Leftovers can be refrigerated for up to three days
by Chad Johnson, MS, L.Ac | Acupuncture, Anti-Inflammatory, Digestion, Fatigue, Insomnia, Often Misdiagnosed, Pain, Pain Management
Have you been suffering with little relief?
It could be due to a tailbone injury (coccydynia). Often, these injuries are old sometimes stemming from childhood – we have forgotten about them– and they could be the literal root cause of your painful symptoms.
Back Pain and/or Spasms
When the connective tissue surrounding the tailbone is traumatized, the filum terminale may be pulled. This strand of connective tissue is connected to the dura mater which surrounds and protects the spinal cord and brain. When this is pulled, a plethora of head, neck and back pain can result. The reproductive and elimination systems can also be affected profoundly. According to Ayurvedic Medicine, the tailbone area is the center of emotional energy which in this case can also translate to psychological problems that are resistant to other treatments, including depression, obsession, and restlessness.
We use an elegant Japanese treatment protocol that produces big results. It includes gentle, painless acupuncture and moxibustion that relieves tight, tender spots, alleviates symptoms and treats at the root cause. This is often a profound healing experience.
My own experience resulted in chronic low back pain which plagued me for over a decade until I discovered this treatment. I mistakenly attributed this pain to other more recent events even though the skiing accident I had in my youth was so traumatic that I couldn’t walk normally for a full month. This painful, traumatic event’s prognosis varies depending on the patient, but can certainly be treated with success using a unique combination of KMS, APM, and Moxibustion. Call us – we can help.