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November 2017 | Northern New Mexico Edition | Albuquerque - Santa Fe - Taos NaturalAwakeningsNNM.com natural awakenings

November 2017

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Are you a Child of the Light?

If you are a seeker, looking for answers, seeking greater insights, deeper understandings as to the why and wherefores of your own life. You are a Child of the Light.

You may have turned away from one of man’s many religions, yet you instinctively realize that you are a spiritual being, knowing that God dwells within. “The kingdom is within” is a Universal Teaching.

You may question your role in life. “Why am I here? What is the purpose of life? How do I gain control over those negative emotional forces that dwell within me and seek to derail me.”

As a Child of the Light, “how do I bring unity into everything that I see and do?”

These questions and more can be answered through the understanding and application of the Universal Teachings. cutateachings.org

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contents Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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Northern & Central New Mexico

STUFFING

Healthy Twists on Old Favorites

by Judith Fertig

28 LISSA RANKIN ON

MOVING FROM FEAR TO FREEDOM

by April Thompson

NaturalAwakeningsNNM.com

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7 newsbriefs 10 healthbriefs

10 11 globalbriefs 12 eventspotlight 11 13 practitioner

profile

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advertising & submissions

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HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 505-999-1319 or email Publisher@NaturalAwakeningsNNM.com.

Fax 888-900-6099. Deadline for ads: the 10th of the month.

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Nondual Living Advaita Vedanta Teaching Spiritual Nutritional Counseling Online Satsang

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letterfrompublisher May all be safe and protected.

May all be healthy and well.

May all be happy and content.

May all be peaceful and live with ease.

A Serving Central and Northern New Mexico, including Albuquerque, Santa Fe, Taos and surrounding communities

contact us Publisher – Andrea Schensky Williams Publisher@NaturalAwakeningsNNM.com 505-999-1319 NaturalAwakeningsNNM.com

Art Director Kurt Merkel

Design and Production Susan Jones

Editor

Erin Lehn Floresca

Calendar

Thomas Maslowski

Contributing Writers Jay Cutts Alfred Heath Eriene Iris Sallena Pool Nicole White Linda Yoonjin

SUBSCRIPTIONS: Digital email subscriptions are available free, compliments of publisher, by emailing to above email address your name and email information.

DISTRIBUTION: Natural Awakenings free publication is delivered to more than 500 business locations in Northern and Central New Mexico monthly. Would you like to receive Natural Awakenings monthly at your place of business and receive benefits? Contact us for more information.

s I write this November letter to you, I can’t help but reflect on how drastically the world has changed in the past year. As headlines are flooded with reports of hurricanes, fires, shootings and the untimely passing of familiar faces, many of us wonder what the future holds for us.

After narrowly escaping Hurricane Irma, our very own Natural Awakenings Puerto Rico publishers, Waleska Sallaberry and Louis Mendez, were tragically affected by Hurricane Maria. Of course, this happened in the middle of layout, but that was the least of their worries. Grateful to be alive, their home was devastated along with many of the homes of family, friends and clients.

For 36 hours, the hurricane shook their island to the core. In the eerie calm that follows natural disasters, they were faced with a new reality. Life as they knew it was over. Where would they live? How would they pay their bills? What were they going to do with their business? What was going to happen to their beautiful island? Survival instincts they didn’t even know know they had kicked in. After days of cleaning debris and coming to terms with their new reality, they had to let go of the past and move forward.

I am in awe of their resourcefulness. Luis is currently in Puerto Rico raising funds to rebuild the island while helping others. Waleska took their two children to New Jersey to start the school year and re-create a routine and a sense of normalcy for them. Luis and Waleska don’t know when they will be able to resume their lives as publishers. What they do know is that they want to continue to make a difference and touch other people’s lives. All of us publishers in the Natural Awakenings family feel deep compassion for their plight and have joined together to help them in any way we can.

If this story touched you and you find it in your heart to donate to help rebuild the community in Rincón, Puerto Rico, please visit GoFundMe.com/NaturalAwakeningsPRfundraiser and donate whatever you can.

I am humbled and grateful for my life and to be in the position to help others.

I also give thanks for being of service while spreading positive messages in this community.

Thanksgiving arrives this month as a reminder to feel grateful for all that we have—especially those things that can’t be bought or burned down. Whether it’s a beautiful sunset, a compliment from a stranger or the embrace of a loved one, those are the things that can make us feel the richest.

May you have a wonderful Thanksgiving full of joy with your loved ones.

Sending Blessings and Happy Thanksgiving,

Andrea

© 2017 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen.

Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

Natural Awakenings is printed on recycled newsprint with soy-based ink.

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newsbriefs Healthy Aging Center Opens in Santa Fe

T

he new Center for Radiant Aging, opening November 1, offers integrative health coaching, counseling and personalized protocols to help people age with vitality and optimism. Beginning with a M.A.P. (Mindful Aging Program) Assessment in 12 categories, each client is given compassionate expert guidance, support and motivation towards addressing risk factors and making healthy lifestyle changes. This program is based on cutting edge evidence-based research as well as over 40 years of empowering clients with information and self-care skills and practices.

Director of the Center for Radiant Aging and developer of the program, Cha Foxhall, LPCC, OSB Obl., is a licensed professional clinical counselor, integrative health coach, and certified spiritual director with a Master’s in Counseling Psychology and degrees in nutrition, theology and philosophy. In Houston, she was on the Faculty of the Institute of Spirituality and Health in the Texas Medical Center, taught at M.D. Anderson, and founded the first holistic healing center in the l970’s.

Foxhall, also graduate of the Harvard Medical School Clinical Training in Mind/Body Medicine, says, “Almost daily breakthroughs in neuroscience, epigenetics, psychology and even spirituality have given us the keys to reverse or prevent cognitive decline and degenerative diseases as well as develop more joy, gratitude and mindfulness. We can now re-envision aging as an opportunity for growth, self-discovery and transformation. We are in an era of intelligent aging for intelligent people.”

C E N T E R

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Transform how you age with mind-body-spirit counseling for healthy positive aging to:

- improve memory - increase energy - sleep better - grow new brain cells - change your genes Cha Foxhall, LPCC OSB Obl., Director - increase resilience - have more joy - reduce risk factors for Alzheimer's 1502 South St. Francis, Santa Fe 505-670-4334 • RadiantAgingSF.com Save $100 on the personalized M.A.P. (Mindful Aging Program) Assessment, reg. $200 by making an appointment in November.

Location: 1520 South St. Francis, Santa Fe. For more information or to book an appointment contact Cha Foxhall at 505-670-4334 or visit RadiantAgingSF.com. See ad on this page with special offer.

Float toward a Better You

T

rue Rest Float Spa, the first luxury float in New Mexico, has opened its doors for business in Albuquerque on October 28 to offer one-hour long floatation therapy sessions. Spa owners Jim Dernocoeur, an emergency room medical provider, and his wife Maria Dernocoeur, RN, are excited to bring this science of feeling great to the community.

The pair shares, “We provide a Zero Gravity Environment, where approximately 1,000 pounds of salt in 180 gallons of water creates a 30 percent salt solution, enabling the human body to float effortlessly atop the water while easing muscle tension and inflammation and helping the body heal injured muscles, reduce lactic acid build up, and naturally realign the spine.”

“Looking to make a life change?” asks Jim. “No matter your resolution, floatation therapy can give you the physical, mental and creative boost you need to reach your goal with ease.”

“Think of a better you and be ready to tip the balance of your life from good to greater,” invites Maria. “Your mind and body naturally deserve peacefulness and enjoyment of life and floating has the ability to provide you with the ultimate mind and body reset, for a better you.”

NOW OPEN

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natural awakenings

November 2017

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Location: 6400 Holly Ave. NE, Ste. K, Albuquerque. To schedule your session and push your RESET button and more information, call 505-832-7014 or visit TrueRest.com.

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newsbriefs Start a New Career at the Hypnotherapy CranioSacral Academy of America Therapy Classes he next 500-hour hypnotherapy course begins January 22 at the Hypnotherapy T Academy of America in Albuquerque. After completing the first 300 hours of Starting Soon modules one through three, students are eligible for certification as hypnotherapists with the International Board of Hypnotherapy.

By also completing the additional 100 hours of module four, which covers pain management techniques and accelerated healing, they become eligible for the professional designation of certified medical support clinical hypnotherapist. Module five is a 100-hour elective that covers natal regression and past-life therapy, for a total of 500 hours of training.

Students have traveled from 29 countries and all 50 states to attend the school. Academy Director Tim Simmerman Sierra states, “Our state licensed hypnosis courses and clinical hypnotherapy training have led the field in hypnotherapy education for almost 30 years. The 500-hour accelerated certification course in hypnotherapy is held three times a year and is taught in two-week modules.”

Location: 2132 Osuna Rd., NE, Ste. B, Albuquerque. To register, call 505-767-8030 or toll free at 877-983-1515 or visit HypnotherapyAcademy.com/course-content. See ad on page 15.

Nondual Living

N

ondual Living is a nonprofit organization founded by Susan Cooney and Tom Hayden. “We are dedicated to the teaching of Advaita Vedanta and healthy living as it relates to spirituality. Our vision is to educate people on creating balance in body mind and spirit,” says the pair.

Tom Hayden, LISW, Ph.D., is a teacher of Non Duality and comes from the lineage of Nisargadatta Maharaj, Ramesh Balsekar and Wayne Liquorman. Bala is available for private spiritual counseling.

Susan Cooney, MS, is a trained Associate Chef and Instructor from the Living Light Culinary Institute and a Certified Detoxification Specialist through the International School of Detoxification by Dr. Robert Morse, ND. Her hope is to pass on to others what she loves most, creating health and harmony within and without. She is available for spiritual nutrition consultations.

To learn more, visit their website NondualLiving.org which offers live group and one-on-one video meetings on Advaita teachings and spiritual nutrition.

See ad, page 5.

Nondual Living

Albuquerque and Santa Fe peace@nondualliving.org NondualLiving.org

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Northern & Central New Mexico

NaturalAwakeningsNNM.com

E

tienne Peirsman’s Cranio Sacral School of the Masters resumes in January 2018 at Blue Desert Hale in Tijeras, New Mexico. “CranioSacral Therapy (CST), an offshoot of osteopathy, is a method whereby the structure of the spinal column and skull are seen and felt to be moving from within, in accordance with a pulsing rhythm,” explains Peirsman. “Inside our skull and spinal column is the space where our brain and nervous system reside and do their work. As we all know, this nervous system is the bio-computer that regulates the workings of the whole body; furthermore, it is the seat of our social and highest intelligence. In order for the brain to help the body function optimally, it needs the maximum space possible to do its work.”

CranioSacral Therapy focuses on the body’s craniosacral system which is made up of the cerebrospinal fluid and fascial membranes that surround the brain and spinal cord and their connection with every structure in the body. Through gentle, noninvasive touch a practitioner releases craniosacral and fascial restrictions to improve the overall functioning of the central nervous system. “CST creates more space for the brain to function, allowing physical and emotional challenges to be dealt with and resolved more easily,” says Peirsman.

“It is very effective for addressing a wide range of medical conditions and emotional difficulties.”

Limit 12 students per class. For more information and to register, call 505503-5137 or visit CranioMasters.com.

For details on location, visit BlueDesert.org. See ad, page 2.

The New Mexico Wellness Symposium

T

he New Mexico Wellness Symposium is being held February 24, 2018. This day of learning, discovery and networking features a gathering of some of the most experienced and dedicated integrative medicine and alternative care practitioners in New Mexico.

The conference aims to educate the public about integrative medical options and their benefits; provide targeted training for practitioners within and across disciplines and specialties; and offer education of practitioners by practitioners through panels, case studies and presenta-

tions. ​Types of ​disciplines that will be participating in the symposium includ​e ​Oriental medicine, chiropractic care, Ayurvedic medicine, massage, Kinesiology, nutrition and physical therapy, to name a few.

An open call for speakers is being held until November 15.

In addition, vendor and sponsor opportunities are still available.

Cost: $50; discounts available for students and early bird tickets.

Location: DoubleTree by Hilton, 201 Marquette Ave., Albuquerque. For more information on speaker submissions and vendor rates and to buy tickets, visit NMWellnessSymposium.com.

NM WELLNESS SYMPOSIUM GOALS: Educate the public about the benefits of integrative and alternative medicine.

Educational and networking opportunities for practitioners from all disciplines.

Call For SPONSOR VENDOR SPEAKERS Opportunities Opportunities Apply before Nov. 15th

All sponsors/vendors will be given space for presenting products.

February 24th, 2018 - DOUBLETREE By Hilton 201 Marquette Ave. NW, ABQ, NM 87102

Get full information on our website:

www.NMWellnessSymposium.com

Wisdom Healing Qigong Retreat for Practitioners

A

Wisdom Healing Qigong VIP Healing Intensive Retreat for Health Professionals, Leaders and Practitioners is being held December 5 to 10 at The Center for Wisdom Healing Qigong in Galisteo, New Mexico.

This exclusive 5-day VIP Retreat is designed specifically to address the unique questions, interests and perspectives of health professionals, leaders and practitioners. Participants will engage in a deeply restorative experience that includes support by other attendees who understand the same perspective, challenges and realities as forward-thinking health care leaders and service providers.

The retreat is led by Qigong Master Mingtong Gu, founder of The Center for Wisdom Healing Qigong who studied at The Zhineng Qigong Center, one of the few medicine-less hospitals in the world that used only mindbody qigong movements, sounds and visualizations as treatments, resulting in a 95 percent effective improvement rate for its more than 200,000 attendees.

During this retreat, Master Gu and his teachers will present and share the profound power and depth of this system, along with its simplicity, accessibility and sustainable benefits, and do so in a concentrated form.

Throughout the five days, participants will engage in conversations about creative and leading-edge ideas to evolve the healthcare paradigm, to dissolve and transform the unique stress of the healthcare field, and to embody the practices and power of inner healing. The group will be able to go deep into exploring how to heal the most challenging health conditions, improve the quality of life, and extend healthy longevity.

“In these difficult times, health care professionals take up their paths and our practices with the intention for healing and well-being. But beyond intentions, you want the practices to work,” affirms Master Gu. “You want results. You want proof that these programs and practices deliver.”

Of prime importance, participants will be broaching the delicate topic of professional burn-out, compassion fatigue, and the loss of inspiration—a growing epidemic in the health care field—offering real solutions for stress relief, renewal and ongoing self-care.

Location: 40 Camino Vista Clara, Galisteo, New Mexico. For more information, visit ChiCenter.com/HPPRetreat.

See ad, page 17. natural awakenings

November 2017

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Connect with the land, with spirit, with your heart 575-758-2758

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cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease.

The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.

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In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.

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Onions Healthy for Heart and Kidneys

AndreyCherkasov/Shutterstock.com

Let us host your next retreat

healthbriefs

Overtime Hours Linked to Tooth Decay

R

esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80.

Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.

NaturalAwakeningsNNM.com

aslysun/Shutterstock.com

NORTHERN NM SANCTUARY

Wine Worry

Mariyana M/Shutterstock.com

Glyphosate Toxin Turns Up in Wines

Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots.

Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years.

Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.

For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.

Renewables Hit High Mark in UK In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.

nikolarisim/Shutterstock.com

News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Getting Greener

hxdbzxy/Shutterstock.com

globalbriefs

Faster Rescues

Artificial Intelligence Helps Locate People and Wildlife

Yaniv Schwartz/Shutterstock.com

Landfill Eulogy

Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife.

Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps.

Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste.

The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it.

Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.

Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.”

At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program.

Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.

natural awakenings

November 2017

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eventspotlight

Four Day Training Intensive for Breakthrough Self-help Technique A

two-day Be Set Free Fast (BSFF) Foundation Training is being held in Albuquerque November 10 to 13.

Be Set Free Fast is a unique and highly distilled, integrative psychology method developed by clinical psychologist Dr. Larry Nims that combines conscious awareness and intention with the power and skill of the subconscious mind to gently Alfred Heath, and rapidly eliminate emotional MA, LPC, BSFF problems, behavioral ruts, and the chronic stresses causing or worsenMaster Trainer ing pain conditions and illness. This breakthrough therapeutic and self-help technique gets to the roots of deep-seated emotional, psychological, behavioral and mind/body symptoms.

The name is itself a descriptive acronym: Behavioral and Emotional Symptom Elimination Training for Resolving Excess Emotions of fear, anger, sadness and trauma.

Official BSFF training has been awarded Continuing Education credit approval by Commonwealth Educational Seminars, adjudicators for the American Psychological Association, The Association for Social Work Boards, and multiple state boards for Marriage and Family Therapy and Professional Counseling. According to BSFF Master Trainer Alfred Heath, “This is a significant milestone for the method, because clinicians from most mental health disciplines, including registered nurses, may now apply Official Be Set Free Fast Training to their annual requirements to continuing education in order to maintain their professional credentials.”

The approval process requires the training in question to be either evidence-based or founded in accepted psycho12

Northern & Central New Mexico

logical principles. “Be Set Free Fast is perhaps the most distilled synthesis of multiple psychological principles and phenomena in modern psychology,” Heath explains. “It combines elements of cognitive behavioral therapy, cognitive dissonance, neurofeedback, Gestalt Psychology and Therapy, psychodynamic theory, hypnosis and hypnotherapy theory, body-centered psychotherapy, and neuroscience phenomena kindling Dr. Larry P. and implicit emotional memory recon- Nims, PhD Clin solidation.”

Psychi, Inventor Behavioral science’s contribution to the inspiration that established BSFF goes of BSFF back to the observations and experiments of physiologist Ivan Pavlov on dogs in the late 1800s, which showed that, once primed, the brain, and subsequently salivary glands, made an association between an event (ringing a bell) and feeding time. “BSFF creates a deliberate connection between the saying/thinking of a cue word and the intention for the subconscious mind to generate a process that eliminates unresolved emotions and beliefs related to a consciously experienced or noted problem,” shares Nims. “BSFF’s emphasis on resolving subconscious emotions and beliefs is somewhat similar to Albert Ellis’s Rational Emotive Behavior Therapy (REBT), with the critical difference being that with BSFF, once consciously identified, these emotion-and-belief root-causes are addressed at the level of the subconscious mind rather than debated at the conscious level.”

Heath hypothesizes that the subconscious mind responds to the BSFF cue by generating a state of cognitive dissonance: use of the cue appears to stimulate the relaxation (parasympathetic nervous system) response, which is a mismatch experience with the emotional disturbance and stress (sympathetic nervous system) normally generated when recalling the problem. “We now know through research uncovering the neurological process of memory reconsolidation that continually reintroducing a memory, image, or thought that provides a mismatch or counter-example of the problem emotion and belief, and holding both in consciousness, will cause the neural synapses representing the emotional response and supporting belief of the problem state to be erased,” he says.

These are just a few of the phenomena that BSFF and the subconscious mind seem to have synthesized into an elegant process. “The surprising aspect of BSFF is that, despite naturally synthesizing so many fields of psychology, the method is simple and reliable,” assure Nims and Heath. “Eventually, we’re confident that research will catch up to and validate the overwhelmingly positive anecdotal and empirical reports from thousands of people over the last 27 years and distinguish the precise processes at work when someone who’s taught to do BSFF uses their cue. Until then, we just accept the miracles based on BSFF’s sound psychological foundations.”

For more information on the training, visit BeSetFreeFastTraining.com. See ad, page 13.

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andi’s Smiles Holistic Dental clinic is a full-service dental clinic offering both general and specialized services. Their mission is to provide optimal preventive dental care to every individual, while educating them that a healthy mouth is a link to total body health. “We offer preventive, restorative and cosmetic dentistry for patients of every age, color, race and disability,” assures Jen Jungmann, RDH, the clinic’s go-to dental hygienist for a gentle, thorough, relaxing and educational dental visit. “We are a compassionate and caring practice that does not discriminate. We pride ourselves on being amalgam-free, fluoride-free and BPA free. We also use digital x-rays, steam autoclave (non-chemical) and are FD&C color pigment free. Any other requests for your holistic comfort, please let us know.”

The clinic’s unique, comfortable and warm environment is designed to support each patient and their dental needs. Jungmann, who has 28 years of experience in private practice, geriatrics, public health and special needs communities, adds, “We are passionate about providing the highest quality dental care while maintaining low cost for all.” Sandi’s Smiles is a MEDICAID provider, accepts Your Dental Hygienist most insurance and extends a discount with CASH PAY. Gentle, Compassionate, Thorough, Peaceful “Please call, email or text if you have any questions, or to Holistic approach to dentistry: Amalgam-free, BPA-free, get on board and schedule an appointment,” adds Jungmann.

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Learn the breakthrough method that marshals the power and skills of the subconscious mind to elegantly, swiftly erase root-cause subconscious emotions and beliefs creating problems in living like phobias, irrational responses, panic reactions, depressive or anxious thought and feelings, post-traumatic stress, mindbody symptoms and stress-induced illness.

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13

One Minute Exercises Can Change Your Life

By Linda Yoonjin

E

veryone already knows that exercise is the key to health, but why is it so hard to do something that we know is good for us? The number one reason people give for not exercising is, “I don’t have time.” We live in a busy world, and we’re caught up in the thought that exercise needs to be done for a long time for it to be any good. However, just like eating a lot in one meal isn’t enough to starve for a few days, exercising a lot at one time is not the solution to health.

The key word is consistency—and that’s where One Minute Change comes in. What is One Minute Change? It’s the easiest, fastest and most practical solution to a growing health crisis in America.

According to the 2014 Commonwealth Fund International Health Policy Survey of Older Adults, a whopping 87 percent of U.S. adults 65 or older have at least one chronic disease. Moreover, the Center for Disease Control and Prevention pegs 38 percent of adults as obese with the rate growing so fast that by 2030, 44 percent—nearly half—of all adults in our country are expected to be obese. We are the most powerful nation in the world and yet our people are among the sickest.

One Minute Change is a movement for individuals to regain their health and is the brainchild of Body & Brain Yoga founder and New York Times Bestselling author, Ilchi Lee. He created One Minute Exercises for the One Minute Change 14

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movement as an easy means of practical self-care in a society with an increasing problem of disease.

The premise is just as simple as the exercises—take a one minute break every hour from whatever you’re doing and move your body in an active way. All you need is just one minute every hour to do one high intensity interval training exercise like push-ups, jumping jacks or squats to focus on your body.

A new study conducted by scientists at McMaster University in Ontario, Canada, saw that 60 seconds of strenuous exertion proved to be as successful at improving health and fitness as 45 minutes of moderate exercise. One Minute Change is a complete paradigm shift of harmoniously incorporating exercise and self-care into your daily life without having to set extra time aside.

There’s also an app available so that participants can easily accomplish One Minute Exercises on a daily basis.

The app, which has an alert set for every hour, offers a choice from a series of exercises in four categories: core strengthening, stress relief, weight management, and brain management.

The mission of local Body & Brain Yoga and Tai Chi centers is to help people regain health of body, mind and spirit by incorporating One Minute Exercises with mind-body work. What we need is more practical, accessible, easy and universal ways to learn to take care of ourselves.

Contact a local Body & Brain Yoga and Tai Chi center for more details about a private introductory session. There are three locations in New Mexico. For Albuquerque NE call 505-797-2211; for Albuquerque NW call 505-792-5111; and for Santa Fe call 505-820-2211.Visit ChangeYourEnergy. com/1minchange/Albuquerque to download the free app.

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M

ore and more people these days are finding time to schedule silent retreats. With the overwhelming pressures that people face in their regular lives, retreats offer a much-needed refuge and a chance to recover and regain some energy and vitality. “But if that were all that retreat offered, the benefits would be short lived,” says Jay Cutts, founder of The New Mexico Center for Meditative Inquiry and Retreat.

For over four decades, Cutts has been attending multiple silent retreats each year and asserts that they have proven to be the most transformative aspect of his life.

“Retreat offers a possibility to enter into the very neglected depths of our own existence. It allows space for the deepest obstacles, fears, anxieties and ingrained and built-up burdens of the past to come to light in a direct way so they can begin to heal and to lighten,” he explains.

But, affirms Cutts, retreat is more than just the endless processing of old stuff—as critical and healing as that can be. “It also allows the waking up to the deep timeless stillness of being, the ocean of Presence on the surface of which all of these anxieties of life seem to constantly churn,” he says. “This profound, undivided still Presence is what we are. Perhaps our deepest pain is that we have lost touch with this.”

Cutts shares that magic transpires when we open ourselves deeply to Presence. “When this happens, our life is transformed from a constant concern with our difficulties to an openness to all of life; each moment intimate and whole,” he adds.

The New Mexico Center for Meditative Inquiry and Retreat offers an affordable, local annual 7-day retreat and other events in a non-traditional format grounded in simple, direct looking. For more information, call Jay Cutts at 505-281-0684 or visit MeditationNM.wordpress.com.

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healingways

SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat

by April Thompson

I

ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers.

“Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharma-giri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California.

Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

Scientific Support

Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia.

Silent retreats appear to raise the brain’s NaturalAwakeningsNNM.com

levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there.

Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals.

“Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.”

Silence doesn’t mean being static and somber or not thinking,

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Silence is Wholeness

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The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback

counsels David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.”

Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might be better for a first retreat,” she suggests.

Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.

Retreat Back to Everyday Life

Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.”

DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat.

Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.”

Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.

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CBD and Diabetes

by Eriene Iris

C

BD (cannabidiol) is a relaxing, non-psychoactive cannabis constituent (cannabinoid). It is one of more than 100 cannabinoids—chemicals that trigger the cannabinoid receptor system in the body—that have been identified in cannabis. Scientists have learned that our brain produces cannabinoids and that there are endogenous cannabinoids that occur naturally in the body. Research has found that cannabis strains high in CBD are anti-inflammatory, may assist in inhibiting tumor growth, and regulate hormones and blood sugar.

A few small human trials have used cannabinoid therapies as a diabetes treatment. These trials demonstrated evidence that the herb may improve insulin sensitivity and help autoimmunity. Cannabis was also shown to help patients cope with challenging diabetes symptoms.

Cannabinoids, such as CBD, can help calm the immune system in Type 1 diabetes. When the immune system is calm, it stops the body from attacking itself, thereby decreasing harm to the pancreas.

Epidemiologic studies have found lower prevalence rates of obesity and diabetes in cannabis users compared to non-users, suggesting a possible relationship between cannabinoids and peripheral metabolic processes. Current cannabis users were found to exhibit reduced fasting insulin and insulin resistance levels, indicating that cannabis can help prevent the occurrence of diabetes as well as control symptoms in diagnosed cases.

By inundating our bodies with cannabinoids on a daily basis, we can address any possible endocannabinoid deficiencies while assisting our bodies in achieving homeostasis and regaining optimal health.

Zeke Shortes is the founder of Sacred Garden, a New Mexico medical cannabis producer, dispenses an array of whole plant CBD-rich options including tinctures, sublingual sprays, gel caps, topicals, and edibles.

Sacred Garden has dispensaries in Albuquerque and Santa Fe. For more information, call the Albuquerque location at 505-348-5599, the Santa Fe location at 505-216-9686, or visit SacredGardenNM.com. See ad, page 2.

NaturalAwakeningsNNM.com

Preventing, Reversing and Managing Diabetes Naturally

by Linda Sechrist

M

ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes.

Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives

michaeljung/Shutterstock.com

Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.

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Oleksandra Naumenko/Shutterstock.com

Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.”

Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.

Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream.

Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125.

Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes.

When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly.

“Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, 22

Northern & Central New Mexico

and sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes.

Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay

called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois.

She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

Early Heads-Up

According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctorordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a board-certified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York.

Individuals that consume large amounts of simple carbohydrates NaturalAwakeningsNNM.com

Effective Diet Choices

Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life.

“Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups.

The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California.

Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week.

“Our biochemistry actually does

very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri.

Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.

Helpful Weight Loss

In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight

loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the 12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston.

WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function.

The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidant-rich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

No Quick Fix

Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient-

dense, whole foods. n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong.

According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds.

All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health.

Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.

Nourishing Carbohydrates: Friends Not Foe

“C

ontrary to what you might be reading on the internet these days, carbohydrates are not the enemy,” says Nicole White, CHHC, AADP, E-RYT, founder of Reconnective Coaching and author of Upgradeology: Upgrade Your Food, Upgrade Your Life. “Carbohydrates are actually very nourishing for your body; it’s the toxic, chemically-processed ingredients in the products that harm you.”

According to White, carbohydrates are essential for the body. “They break down into natural sugar to fuel your body, unlike refined sugar. We all need carbohydrates for fuel, but not in the quantity or toxicity in which they are consumed these days. The difference between fast carbs and slow carbs is how quickly your body breaks down these foods into sugar for energy. Slow and steady is what your body thrives on.”

White notes that when we crave ‘fast carbs’ such as sweets, refined and processed foods, coffee or energy drinks, it’s really the body calling out for energy. “Consuming these fast carbs actually zaps your energy and takes your blood sugar on a roller coaster ride,” she says. When you crave those fast carbs, see if there are any ‘fruit carbs’ or ‘slow carbs’ that would satisfy you instead. If not, begin to Upgrade those fast carbs into more nourishing ingredients that give you true energy.

Through classes at UNM Center for Life, one-on-one coaching and online courses, White teaches others how to naturally balance their blood sugar, increase energy and reduce cravings. In her upcoming Diabetes: Healing Lifestyles for Diabetics Online Class + Live Grocery Store Tour, starting Tuesdays, Nov. 7-Dec. 12, 6-7:30 p.m., participants learn about the top toxic foods that are creating this epidemic of diabetes and how to avoid them without diet or deprivation.

“You’ll discover delicious foods that are satisfying and harmonizing for your blood sugar,” she says. Snack food samples will be provided.

For more information, call 505-204-1437, email diabeteshealednaturally@gmail.com or visit NicoleWhiteWellness.com. natural awakenings

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fitbody

Try Some Stretches Four Ways to Flex Our Muscles

by Marlaina Donato

Svetography/Shutterstock.com

W

hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance.

“Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body.

Flexibility plays a big part in overall fitness.”

Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination.

“Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City.

“A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”

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Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention.

Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout.

“Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut.

Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.

“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower NaturalAwakeningsNNM.com

back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

Injury Prevention and Recovery

Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the

Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New WarmUp Method to Improve Power, Performance and Range of Motion,

by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos)

body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan.

“I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.”

For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman.

She advises never to stretch an injured muscle or stretch too forcefully. “Intro-

duce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Daily Moderation

For Chabut, moderation is everything.

“Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises.

Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan.

Stretching doesn’t have to be

Stretching Guide at a Glance

Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.

STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.

PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive.

The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.

Benefit: Improves flexibility.

ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.

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and reduces post-workout soreness and fatigue.

DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up.

Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches.

Builds strength.

Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.

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Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

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reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.”

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November 2017

25

Lisa F. Young/Shutterstock.com

consciouseating

Not Your Grandma’s Stuffing Healthy Twists on Old Favorites

by Judith Fertig

T

hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place.

New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple.

According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.

Intriguing Options

Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage

with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce.

Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.”

Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says.

Laurie Gauguin, a personal chef in

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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Northern & Central New Mexico

NaturalAwakeningsNNM.com

the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.”

“Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée.

The black rice looks striking against the golden squash.”

A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.”

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

Healthy Holiday Stuffing Recipes Rocco DiSpirito’s Stuffing Yields: 8 servings 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, shopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper

Yields: 8 servings

Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions.

When millet is cooked through, transfer it to a large mixing bowl.

Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes.

Transfer mushrooms to the same mixing bowl as the millet.

Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes.

Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms.

Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible.

Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust.

Return the cast iron pan to the oven and bake for 13 minutes.

Remove from oven and turn the result out onto a serving dish.

Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup

Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds.

Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender.

Scatter crumbled tempeh over the cooked rice.

Cover the pan, then take it off the stove and let it rest for 10 minutes.

While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.

Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through.

Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven.

Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put.

Preheat oven to 375° F.

If made one day ahead, cover and reheat in a 350˚ F oven until heated through.

Cut squashes in half lengthwise, then scoop out the seeds.

Recipe courtesy of Laurie Gauguin, LaurieGauguin.com.

Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt.

Arrange squash halves on a baking sheet, cut side down. photo by Stephen Blancett

photo by Stephen Blancett

Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh

Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork.

While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil.

Add the onion and sauté for two to three minutes, until the onion begins to soften. natural awakenings

November 2017

27

wisewords

Lissa Rankin on

Moving from Fear to Freedom

trivial or real, fear activates the “fight-orflight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

How can we distinguish between true and false fear?

True fear is an actual threat to physical survival, like being approached by

by April Thompson someone wielding a gun. However, most fear is generated by a story we make up What common issa Rankin wears in our minds. Our wild imaginations, the signs indicate many hats: physisource of beautiful creativity, can be a that fear is cian, mystic, author, destructive force, too, as we envision all affecting our artist, speaker and kinds of worst-case scenarios, most of health? blogger. What unites which will not come true.

When people are sick, her many pursuits is Modern-day humans average more there is almost always a passion for helping than 50 stress responses a day, which an element of fear. people optimize their indicates we’re way off track in our Many of us have “ridhealth and understand relationship to fear. The mind constantly den shotgun” at one how science and spiristrategizes how to get what it wants and time or another with a tuality converge toward avoid what it doesn’t. A spiritual practice health diagnosis, and that goal. can help interrupt the “monkey mind” that’s scary, so even if

A former obstetriconstantly ruminating on what could go it’s not predisposing cian and gynecologist, wrong. the illness itself, it can Rankin is the founder

Paying attention to fear around of the Whole Health Medicine Institute, stimulate fear. Studies from institutions practical issues like not being able to such as the Harvard School of Public in San Francisco, which trains doctors pay bills is helpful because it can keep Health and Carnegie Mellon University us from being reckless, such as buying in mind-body-spirit medicine. She’s have discovered strong correlations be- an unneeded luxury item although our authored six books to date, including tween fear, stress and anxiety and health mortgage payment looms. But letting the bestseller Mind over Medicine, issues. When fear is predisposing us to The Fear Cure and The Anatomy of a false fear prevent us from following a illness, addressing the root cause of the dream, ending an unhealthy relationship Calling. She lives in California’s Marin issue is preventive medicine.

County and blogs at LissaRankin.com. or leaving a toxic job can predispose us Whether triggered by something to illness. Fear is the emotional equiva-

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What are some effective ways to defang false fear?

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Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

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How can we cultivate courage, curiosity and resilience, rather than feed our fears?

Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned.

Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this lifechanging practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis.

Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery.

Connect with freelance writer April Thompson at AprilWrites.com.

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For more information, visit NaturalAwakeningsFranchise.com natural awakenings November 2017 29 or call 239-530-1377

calendarofevents NOTE: All calendar events must be submitted online at naturalawakeningsnnm.com/calendar-options/by the 10th of the month and adhere to our guidelines.

WEDNESDAY, NOVEMBER 1

TUESDAY, NOVEMBER 7

True Rest Float Spa Now Open – No matter your resolution, floatation therapy can give you a physical and mental boost. A 30% salt solution enables the body to float atop the water while easing tension, reducing inflammation, healing sore muscles, reducing lactic acid, and naturally realigning the spine. Holly’s Shopping Center, 6400 Holly Ave NE, Ste K, Albuquerque. 505-832-7014.

TrueRest.com/Locations/Albuquerque.

Metaphysics for a Complicated World: Consciousness – 5-7pm. Class topic: theology and philosophy were created as a way to express ideas that were within, but the entirety of truth had been lost. From theology came religion; religion became a list of rules. $35; preregistration required. Resonant Essentials, 7413 Menaul Blvd NE, Albuquerque. 505-453-7646. Michelle@ resonantessentials.com. ResonantEssentials.net.

Healthy Aging Center Opening in Santa Fe – The Center offers integrative health coaching, counseling and personalized protocols to help people age with vitality and optimism. Each client is given a Mindful Aging Program assessment, guidance, support and motivation addressing risk factors and making healthy lifestyle changes. Center for Radiant Aging, 1520 South St Francis, Santa Fe. Cha Foxhall: 505-670-4334. RadiantAgingSF.com.

SATURDAY, NOVEMBER 11

Loving Messages from The Other Side – 6:308pm. Intuitive medium Danelle Becklund delivers messages of love from loved ones on the other side. $10; seating limited. The Blue Room at The Source, 1111 Carlisle SE, Albuquerque. RSVP: 505-321-4121. DanelleBecklund@yahoo.com.

FRIDAY, NOVEMBER 3 Archangel Channeling – 6:15-7:30pm. Clairvoyant medium and energy healer, Donna Carol, will channel a loving message and powerful healing energy from the archangels. Coffee and tea service at 6pm. $20. Resonant Essentials, 7413 Menaul Blvd NE, Albuquerque. 505-515-5088. CrystalHealer555.Wixsite.com/Donna-Carol.

SATURDAY, NOVEMBER 4 Reiki Class – 9:30am-4:30pm, Become a certified healing practitioner in this powerful, life-changing class. Reiki master Jan Walker has been teaching all levels of Usui reiki since 1993. Preregistration required. $175. St Thomas Episcopal Church, 425 University Blvd NE, Albuquerque. 505 835-5440.

AwakeningSpiritMinistries.org.

1st Saturday Book Club & Potluck: – 2-4pm.

Join with others who are seeking to empower themselves through shifting consciousness and healing.

This month’s book is Brene Brown’s, Braving the Wilderness. Bring a potluck dish to share. Donation. Mother Root Studio: Art Therapy & Counseling, 1413 2nd St, #4, Santa Fe. 505-252-2215.

MotherRootStudio.com.

Intuitive Explosion: Class #1 – 10am-12pm.

Intuition brings in the light of truth. Learn more about intuition, strengthen your spiritual core. Reinvigorate your life and lose the drama during the energy shifts. Must RSVP for handout purposes.

Free. Resonant Essentials, 7413 Menaul Blvd.

NE, Albuquerque. 505-453-7646. Michelle@ ResonantEssentials.com. ResonantEssentials.net.

SUNDAY, NOVEMBER 12 Psychic Fair – 12-5pm. Intuitive readings $20 ($1/min); astrology $1/min; soma pi healing $15; chakra balancing/aura cleansing $20. Lectures every hour on the half hour on up-coming classes.

Check website for details on readers and topics.

Free. Resonant Essentials, 7413 Menaul Blvd NE, Albuquerque. 505-453-7646. Michelle@ resonantessentials.com. ResonantEssentials.net.

TUESDAY, NOVEMBER 14 Metaphysics for a Complicated World: Civilizations – 5-7pm. We are standing on the verge of a new civilization, the golden race. And we are combining it with the dawning of a new age. $35; preregistration required. Resonant Essentials, 7413 Menaul Blvd NE, Albuquerque. 505-4537646. Michelle@resonantessentials.com. ResonantEssentials.net.

WEDNESDAY, NOVEMBER 15 Loving Messages from The Other Side – 6:308pm. Intuitive medium Danelle Becklund delivers messages of love from loved ones on the other side. $10; seating limited. The Blue Room at The Source, 1111 Carlisle SE, Albuquerque. RSVP: 505-321-4121. DanelleBecklund@yahoo.com.

SATURDAY, NOVEMBER 18

Advaita Vedanta Online Satsang – 2-3:30pm MST, 4-5:30pm EST. November 4 & 18. Attend an online Satsang on the topic of Self-Inquiry presented by Nondual Living. Register at: NondualLiving. org. $25 donation.

Operation Christmas Child – 10am-12pm.

Come and help pack Shoeboxes for Operation Christmas Child. Sabana Grande Rec Center, 4110 Sabana Grande Ave SE, Rio Rancho. Contact Nico Ashe: 505-313-9513. Eagleranchchurch@gmail.com.

30

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Northern & Central New Mexico

savethedate FRIDAY, NOVEMBER 10 – SATURDAY, NOVEMBER 11

Be Set Free Fast Training Event – Foundation Training for Professionals, Nov. 10-11; Advanced Training for Practitioners, Nov. 12-13; Back-to-Back Intensive, Nov. 1013. With BSFF master trainer Alfred Heath, MA, LPC and inventor of BSFF Dr Larry P Nims. Be Set Free Fast is the breakthrough integrative therapy and self-help technique that rapidly eliminates the root-cause subconscious sources of deep-seated emotional, psychological, behavioral, and mind-body symptoms. Hilton Garden Inn Albuquerque Uptown, 6510 Americas Parkway NE, Albuquerque. Registration information: Conta.

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savethedate 19TH ANNUAL RECYCLE SANTA FE ART FESTIVAL

The weekend kicks off with the famous Trash Fashion and Costume Contest (7pm Friday) and includes make-andtake recycled art activities on Saturday and Sunday. Join the fun by making your own student recycled art piece or an outfit for the trash fashion show.

This family-friendly event also includes an art-market, art exhibits and student art.

FRIDAY–SUNDAY, NOVEMBER 17-19

Fri 5-9pm, Sat 9am-5pm, Sun 10am-5pmFree Sat & Sun; tickets to the Trash Fashion Show sold through the Lensic box office, 505-988-1234. Santa Fe Community Convention Center, 201 W Marcy St, Santa Fe. RecycleSantaFe.org.

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savethedate SATURDAY, JANUARY 6 Intuitive Guide Certification Training – Jan 6-June 24, 2018. 12-3pm. Do you feel called to use your intuitive gifts in service? We will employ earth energy and equine support to refine our intuitive strengths, and release anything that stands in the way of your highest vision. No healing or equine background required. Support for all aspects of setting up your intuitive healing practice provided. Space limited to provide maximum support to all trainees. Call Chantal for more info or to reserve your space. 20% early bird discount with $500 deposit by Nov 30. Unicorn Mesa, LLC dba Your Divine Light. 505438-1074. Support@unicornmesa.com. UnicornMesa.com.

savethedate MONDAY, JANUARY 22 500-Hour Hypnotherapy Course Begins – Accelerated certification course in hypnotherapy taught in two-week modules. After completing the first 300 hours (modules 1-3), students are eligible for certification as hypnotherapists with the International Board of Hypnotherapy. Hypnotherapy Academy, 2132 Osuna Rd NE, Ste B, Albuquerque.

Register: 877-983-1515. HypnotherapyAcademy.com/Course-Content.

SATURDAY, NOVEMBER 18 Past-Life Regression – 1-3pm. Powerful two-hour group session. Regress to a past life and discover, access and activate a positive inner resource to benefit oneself and other people in one’s life today. $50. Crystal Dove Metaphysical Book Store, 525 Central Ave NE, Albuquerque. 505-918-6555.

Advaita Vedanta Online Satsang – 2-3:30pm MST, 4-5:30pm EST. November 4 & 18. Attend an online Satsang on the topic of Self-Inquiry presented

by Nondual Living. Register at: NondualLiving.org. $25 donation.

SUNDAY, NOVEMBER 19 Psychic Hour – 4-7pm. Energy healers remove negative cords that keep you from having your own power, and guide you to your healthier path. Learn what is blocking you from happiness and abundance. $50/30 min, $80/1 hour. Sneha Blue Yoga and Energy Boutique, Downstairs in the Plaza Mercado, 112 W San Francisco St, Ste 104, Santa Fe. 505-365-8788. SnehaBlue.com.

FRIDAY, NOVEMBER 24 Nia Glow in the Dark Free Dance – 8-9:30pm.

Guided dance practice uses soul-stirring music to help unleash movement, creativity, and promote healing. Cultivate a deeper connection to body and mind as you integrate new ways of moving. $10.

Sneha Blue Yoga and Energy Boutique, Downstairs in the Plaza Mercado, 112 W San Francisco St, Ste 104, Santa Fe. 505-365-8788. SnehaBlue.com.

SATURDAY, NOVEMBER 25

With the new day

comes new strength and new thoughts. ~Eleanor Roosevelt

Healing/Message Circle – 10am-2pm. Experience the new circle of healing for mind, body and spirit.

Intuitive readings $20 ($1/min) by Barbara Fox, Donna Lindbloom, Michelle Vidal. Release all negativity through Limpia Healing by Margarita Martinez, $45. Relax in the Meditation Room free.

Resonant Essentials, 7413 Menaul Blvd NE, Albuquerque. 505-453-7646. Michelle@resonantessentials.com. ResonantEssentials.net.

Yoga-Dance-Glow – 8:30-10pm. Glow in the dark and activate body and mind through yoga poses and dance with a live DJ. Let your body move and release negative energy. No experience required. $10. Sneha Blue Yoga and Energy Boutique, Downstairs in the Plaza Mercado, 112 W San Francisco St, Ste 104, Santa Fe. 505-365-8788. SnehaBlue.com.

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plan ahead SATURDAY, JANUARY 6 Cranio Sacral Basics – Jan 6-9. 9am-6pm. Learn to feel and connect to the basic cranial rhythms and see how they impact the body. Learn to give a full basic session. $575. Blue Desert Hale, 38 Pine Haven Rd, Tijeras. 505-428-9203. 505-503-5137.

BlueDesert.org. CranioMasters.com.

THURSDAY, JANUARY 11-14 Cranio Sacral Unwinding Meridians Rhythms – Jan 11-14. 9am-6pm. Explore deeper cranial rhythms and the neutral touch. You will learn the unwinding process of the head, neck and the extremities. $575. Blue Desert Hale, 38 Pine Haven Rd, Tijeras. 505-428-9203. 505-503-5137.

BlueDesert.org. CranioMasters.com.

SATURDAY, JANUARY 20-23 Cranio Sacral Sphenoid Studies and Intelligence – Jan 29-23. 9am-6pm. Learn to increase the flexibility of the cranial base and allow the brain to function within the maximum space available. $575. Blue Desert Hale, 38 Pine Haven Rd, Tijeras. 505-428-9203. 505-503-5137. BlueDesert. org. CranioMasters.com.

THURSDAY, JANUARY 25-28 Talking to the Heart and the Birth of Love – Jan 25-28. 9am-6pm. Learn to engage the intelligence of cells and organs and speak directly to structures inside the body. Release blockages from around your heart and heart protector and those of your client. $595. Blue Desert Hale, 38 Pine Haven Rd, Tijeras. 505-428-9203. 505-503-5137. BlueDesert.org. CranioMasters.com.

SATURDAY - TUESDAY, FEBRUARY 10-13 Cranio Sacral Basics – February 10-13. 9am6pm. Learn to feel and connect to the basic cranial rhythms and see how they impact the body. Learn to give a full basic session. $575. Blue Desert Hale, 38 Pine Haven Rd, Tijeras. 505-428-9203. 505503-5137. BlueDesert.org. CranioMasters.com.

savethedate SATURDAY, FEBRUARY 24 NM Wellness Symposium – 8am-4pm. Experienced practitioners will be talking about the natural and integrative medicine therapies used in their practice and how they can benefit you. Cross-disciplinary panels focus on sharing diagnostic and treatment protocols.

Early bird $35 plus tax. DoubleTree by Hilton, 201 Marquette Ave NW, Albuquerque.

NMWellnessSymposium.com

ongoingcalenders daily Horses & Donkeys Helping You – by appointment. Release pain, trauma, heal relationships, deepen self-trust, increase well-being, creativity and abundance. $180/90 minute session, $395/3 sessions; discounts for seniors, veterans, session packages. Unicorn Mesa, LLC. 505-438-1074.

Support@unicornmesa.com. UnicornMesa.com.

Hot Hatha Yoga – 9-10am. Tu/Th. All levels. $15 or class pass. Blue Moon Hot Yoga. 505-795-7778. Info@ BlueMoonHotYoga.com. HotYoga-SantaFe.com.

Hot Vinyasa Flow – 9-10:30am. Sun, Mon, Fri, Sat. $15 or class pass. Blue Moon Hot Yoga. 505795-7778. Info@BlueMoonHotYoga.com. HotYoga-SantaFe.com.

Rise and Shine Hot Vinyasa Flow – 6:30-7:30am.

Mon/Wed/Fri. All levels. Taught by Jahan.$15 or class pass. Blue Moon Hot Yoga. 505-795-7778. Info@ BlueMoonHotYoga.com. HotYoga-SantaFe.com.

monday Spiritual Naturopathy – 2pm CT. Online radio show helps listeners understand why they do what they do, eliminate stress or handle it from a position of strength. Listen to: Unity.FM/program/ SpiritualNaturopathy.

tuesday Free 30 Minute Consultations – 10am-5pm. Free 30-minute consultations for first time clients of medical intuitive Ananda Mayi. She has a desire to be of service to those in need. The session is all inclusive and focuses on hidden causes of distress. Private session by appointment. Santa Fe Wellness Center, 1418 Luisa St, Ste 4, Santa Fe. 505-501-0501.

LivingAsLove.org.

classifieds PRIVATE CLASSROOM FOR RENT. In a quiet, upscale massage and wellness center.

Centrally located near Menaul and San Pedro, NE. Rent space for only $25/hr. You provide the instructor. Bathroom and Shower facilities. 4K TV Monitor. Body and Mind Wellness Center, 2305 San Pedro Drive NE, Suite D2, Albuquerque. 505-382-3406.

Read More! @ Our Website

NaturalAwakeningsNNM.com

wednesday

Intuitive Readings, Coaching and Animal Communication – 9am-5pm. Galaya, intuitive and animal communicator, offers practical solutions for health, relationships, career, business and pets. Appointments: 505-466-3764. ConsultGalaya.com.

Qigong & Healing From Within – 10:30am12pm. Taoist, Yogic & Shamanic practices cultivate vitality, inner strength and awareness with energy healing, movement, sound, breathwork and meditation. $15, free/first class. Blue Moon Yoga, 826 Camino De Monte Rey, A5, Santa Fe. Allison Lasky: 505-984-8733. AllisonLasky.com.

Children’s Christmas Choir Rehearsal – 11am12pm. In December the choir will sing at local nursing homes and retirement centers. Help spread holiday cheer. Free. Hobby Lobby, 9350 Eagle Ranch Rd NW, Albuquerque. Contact Nico Ashe: 505-313-9513. EagleRanchChurch@gmail.com.

Lunar Rhythms: A Women’s Group – 5:307:30pm. We will be engaging with the Moon phases as a means to assist us in manifesting our deepest hopes & dreams. We will explore this through Meditation, Ritual, Intention Setting, Art Making and Journal Work. $25/session or buy a 6 session punch card for $120. Art materials included. Mother Root Studio: Art Therapy & Counseling, 1413 2nd St, #4, Santa Fe. 505-252-2215. MotherRootStudio.com.

thursday Health is Wealth: Class – 7-8pm. Pamela Cornish, DOM, will be talking about health and nature’s healing oils and Chef Karen Hammer will share ways to enhance health through foods. Vibrance art food music, 4500 Silver Ave SE, Albuquerque. 505-639-3401.

saturday Qigong in the Park – 9-10am. Qigong supports optimal health and well-being, and is easy and fun to do; w/certified Qigong instructor Loretta Shiver. Free.

Altura Park, Morningside & Hannett NE, Albuquerque. 505-681-1924. QigongInThePark.com.

communityresourceguide CRANIOSACRAL

ALLERGIES AND PAIN

BLUE BUDDHA BODYWORK

THE HEALING CENTER

Dr. Marilyn Chernoff, PhD, ND, M.Ed Albuquerque 505-292-2222 • DrMarilynChernoff.com

Dr. Marilyn is a world-renowned healer; a medical intuitive who uses her knowledge and abilities to diagnose and treat children, adults, animals locally and globally (through long-distance healing).

Specializing in allergies, pain, injuries, headaches, chemical sensitivities, fibromyalgia, chronic fatigue, autoimmune, PTSD and others. By utilizing advanced biofeedback, the body’s pharmacy will heal itself. “BE THE HEALER YOU ARE”.

Santa Fe BlueBuddhabw@gmail.com 505-252-1691 BlueBuddhaBodywork.com

A unique blend of advanced CranioSacral Therapy and SomatoEmotional Release, find relief and balance in mind, body, and spirit. Specializing in Treatment, Conception and Pregnancy, Trauma Work, and Chronic Depletion. See ad, page 4.

COUNSELING

ANIMAL COMMUNICATOR GALAYA INTUITIVE RESOURCES

505-466-3764 • Santa Fe RGalaxy@juno.com • ConsultGalaya.com

Pet Readings. Communicate with your animal companions. Receive insight into your pet’s thoughts and feelings.

Understand and facilitate changes in your pet’s behavior. 19 years experience Phone Consultations and House Calls.

BETHANY MOORE GARRISON, MA, LMHC

1413 2nd Street #4, Santa Fe, NM 87505 505-252-2215 BMooreGarrison@gmail.com MotherRootStudio.com

Welcome Transformation & Change into your life with Grace & Ease.

Art Therapy & Counseling Services, EMDR, Sand Tray, Noetic Balancing and Women’s Groups.

ASTROLOGICAL CONSULTATIONS CELESTIAL AWAKENINGS

Teresa Betcher, M.S.W. • Albuquerque 505-303-0976 MyCelestialStar.com

How would you live your life differently if you really understood your unique soul path?

Together, ancient astrology and modern psychology can reveal the most profound of insights about your personal growth, relationships, career, spiritual development, and more. Begin now to direct your life more powerfully!

DREAM ANALYSIS JANET WAHL

505 508 5805 • Albuquerque Janet@dreamdigging.net DreamDigging.net

natural awakenings

Your dreams answer questions, concerns, worries—sometimes worries you don’t know you have. Your mind is working at night to resolve issues.

Contact me for a free 30-minute session to demonstrate how your dream answers your concerns. Learn the steps to discover the messages in your dreams.

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HYPNOTHERAPY ACADEMY OF AMERICA™ 2132 Osuna Road NE, Suite B Albuquerque, New Mexico 87113 505-767-8030 HypnotherapyAcademy.com

Accelerated Hypnotherapy 500 hour complete Training for Certification in Hypnotherapy. Experiential Education Format. Scope of Practice Protocols. Free Introductory Classes. Support after Graduation. Medical Hypnosis Training. See ad, page 15.

EQUINE ASSISTED & INTUITIVE HEALING UNICORN MESA, LLC

Chantal Fidanza 505-438-1074 unicornmesa.com

Offering Equine Assisted Coaching, Intuitive Guidance, & Intuitive Guide Certification Training with Equines at my peaceful Santa Fe location. Gentle intuitive guidance with powerful equine support helps you to overcome fears, release trauma, heal your relationship with yourself and others and embrace the joy and ease that are your birthright. Monthly Specials, Discounts for Veterans, and Discounted Session Packages available. See ad, page 25.

FOUNDATION FOR DIVINE LOVE ANANDA MAYI

Institute for Ascension Medical intuitive Art • Santa Fe 505-501-0501 • Livingaslove.org

The Foundation is dedicated to Awakening Consciousness and bringing balance and harmony to the mind – body - spirit. The Institute for Ascension and Medical intuitive Arts are both within its preview. New Spiritual Blog livingaslove.org. See ad, page 25.

HAIRSALON & SPA CASA VERDE SALON SPA

5113 Comanche Rd. Albuquerque NM 87110 505-881-0464 CasaVerdeinfo@yahoo.com CasaVerdeSpa.com

Casa Verde is an Aveda lifestyle Hair Salon & Spa. We offer hairstyling, cuts, natural hair color and facials. We can make your hair and skin look stunning in a welcoming professional environment. See ad, page 17.

INTEGRATIVE MASSAGE & BODYWORK ANNA LOUISE LIPKIN

FLOWER ESSENCES & ESSENTIAL OILS EMPRESS ESSENCE

Eriene Iris Santa Fe, NM 505-500-7667• EmpressEssence.com

Enter a magical space where the flowers and oils await you! Hundreds of flower essences and a great supply of various essential oils, including oils directly from Egypt.

You have the option to create your own flower essence blends & oils. I can assist you in different selection methods and I specialize in creating personalized flower essence and essential oil combinations to meet your individual needs.

Read More! @ Our Website

NaturalAwakeningsNNM.com

Santa Fe, NM 87501 808- 639-7534 www.divinemothermassage.com

Aloha! Integrative Massage consists of a combination of Connective Tissue Therapy, Hawaiian Lomi-Lomi, and Craniosacral Therapy. Helps to relieve pain and induces deep relaxation.

INTEGRATIVE MEDICINE UNM CENTER FOR LIFE

4700 Jefferson Street NE, Ste 100 Albuquerque NM 87109 CenterforLife@unmmg.org 505-925-7464 UNMMG.org/clinics/cfl/

An Integrative and Inter-Cultural Center for Prevention and Wellness, treating people with a wide range of health issues, using a vast array of ancient and modern techniques. A state of the art Integrative and Intercultural center, emphasizing prevention and wellness along with disease management. NOT-FOR-PROFIT. See ad, page 15.

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide Visit NaturalAwakeningsNNM.com 34

Northern & Central New Mexico

NaturalAwakeningsNNM.com

INTUITIVE GUIDANCE & C ERTIFICATION TRAINING YOUR DIVINE LIGHT Chantal Fidanza 505-438-1074 yourdivinelight.biz

Offering Intuitive Guide Certification Training & Intuitive Healing Sessions (both with and without equines) at my peaceful, mountain-view setting, or via phone. Everything I teach I continue to walk on my own path and offer with the intention of empowering others to merge with their divine light and to trust their own guidance and inner wisdom. Special support for empaths, those particularly sensitive to energy.

Discounted Session Packages for ongoing support available. See ad, page 25.

IRIDOLOGY WHOLELIFE WELLNESS

600 Central Ave. SW Suite 107 505-582-9296 • Albuquerque Health@holistic-wellnessonline.com Holistic-Wellnessonline.com

Your eyes reveal important information as it relates to genetic predispositions and your overall wellbeing. Understanding what your eyes reveal will guide you toward making the appropriate choices for optimal health. Call for an appointment.

LOVE & LIFE COACH SOUL MEDICINE HEALING JANICE NOEHULANI

The Source, 3532 Anderson Ave SE, ABQ, NM 87106 505-636-0019 Info@janicenoehulani.com JaniceNoehulani.com

I love to use my Psychic/Spirit Gifts to help people manifest the love and life of their dreams. I often do this by helping my clients open up their knowing and awareness, raise their energetic frequency and learn to use their own Gifts so they can continue helping themselves.

MASSAGE BODY AND MIND WELLNESS CENTER

2305 San Pedro NE, Suite D2 Albuquerque, NM 87110 505-382-3406 • BodyandMindNewMexico.com Start your wellness plan today!

Only $49/hour!

Monthly Membership Includes:One customized 60 minute massage session every month. Additional massage sessions throughout the month at the Member rate (unlimited).Unused membership massage sessions carry over from month to month!

See ad, page 4.

MEDICAL MASSAGE OCEAN BLUE MEDICAL MASSAGE AND SPA, LLC

Barbara Munoz, LMT #4955 • 505- 883-1212 9204 Menaul Blvd NE, Suite 4 - Albuquerque OceanBlueMedicalMassage@gmail.com OceanBlueMedicalMassage.ABMP.com

Massage is an investment in your health. Ocean Blue Medical Massage offers Medical massage, Deep tissue and Swedish Relaxation massage. We will bill your insurance. Discounted massage packages available. Treat yourself to better sleep, more energy and inner calmness.

MEDICAL CANNABIS SACRED GARDEN

505-216-9686 1300 Luisa St. Ste.1, Santa Fe 3600 Cutler Ave. NE, Abq SacredGardenNM.com

Sacred Garden takes pride in growing cannabis as a safe alternative to pharmaceutical drug therapies. Applicable for a wide spectrum of medical conditions, cannabis has assisted the health of countless people.

We offer many different delivery methods, such as flowering buds, edibles, concentrates, oils, tinctures, and salves. Our heart-based staff will help you find what works best for you and your needs.

See ad, page 2.

NATURAL/ORGANIC FOOD MARKET LA MONTANITA CO-OP NATURAL & ORGANIC FOOD MARKET

ABQ/Santa Fe/Gallup LaMontanita.coop

New Mexico’s largest community owned natural & organic grocer, with locations in Albuquerque, Santa Fe and Gallup. All our stores are open to the public. You don’t have to be a member to shop, but if you are, you’ll save even more. La Montañita believes in the shared benefits of healthy food, sound environmental practices and a strong local economy. Stop by and shop with us today! See ad, page 19.

PSYCHIC/MEDIUM READINGS ELIZABETH ANGLIN

505-908-9558 Info@elizabethanglin.com ElizabethAnglin.com

Spirit mediumship, psychic readings, animal communication, medical intuition, akashic records and energy healing. Sessions help optimize physical and emotional wellness, with clarity and peace.

STRUCTURAL INTEGRATION BODYWORK

REFLEXOLOGY SANTA FE REFLEXOLOGY, LLC

Julie Glassmoyer, CR 505-414-8140 SFReflexology.com

THE HIDDEN GIFT. Painful feet are often an indication that reflexology can help… with foot pain and overall health concerns.

REIKI / REFLEXOLOGY AWAKENING SPIRIT

Jan Walker, Healing Practitioner 505-835-5440 AwakeningSpiritMinistries.org

Anyone can benefit from a Reiki Healing Treatment, whether one is dealing with the daily stresses of life or a major health challenge. Reiki’s restorative qualities bring warmth, calmness, balance and a sense of well-being. Reiki Classes offered every month.

Foot Reflexology relieves stress and tension, improves nerve and blood supply, and helps the body to normalize.

See ad, page 8.

RENTAL SPACE

BRIAN TERRY

Santa Fe, NM 970- 222-2710 • brianterry27@hotmail.com www.healingsulfur.com

Life changing bodywork which restores the natural alignment of the body to feel grounded, empowered, and at ease. Be free of chronic pain with RESULTS THAT LAST. See ad, page 8.

VEGAN RESTAURANT VIBRANCE–ART-FOOD-MUSIC

4500 Silver Ave. SE, ABQ 505-639-3401 • vibrancetaste@gmail.com facebook.com@abqeatfresh

Organic, Vegan, Vegetarian.

Healthy foods, main dishes, soups, vegan specialties, quiche, salads, gluten free-delicious breads & amazing Feel your Vibrance with beautiful Art, Food and Music!

See ad, page 30.

WOMAN’S NETWORKING WELL WOMAN LIFE

Giovanna Rossi/ Lindsay McCoy info@wellwomanlife.com wellwomanlife.com

Well Woman Life Community supports a global community of women to connect to their superpowers to achieve their highest level of fulfillment and well-being!

See ad, page 19.

RESONANT ESSENTIALS

Michelle Vidal 7413 Menaul NE, Albuquerque 505-453-7646 Michelle@resonantessentials.com ResonantEssentials.net

Resonant Essentials has 3 beautiful event/classrooms at below competitive rates. We fit up to 40 people with tables and chairs in our large space or reduce your cost with a smaller space. Rates start as low as $30.00 for 2 hours.

Our referral program is set up to earn free rental space and/or classes. Refer 3 get yours of equal value free! Call or email Michelle today to get started. See ad page 31.

YOGA BLUE MOON HOT YOGA

826 Camino de Monte Rey, A5 Santa Fe, NM Info@bluemoonhotyoga.com HotYoga-SantaFe.com

RETREAT CENTER VISTA VERDE RETREAT CENTER

Elizabeth Brownrigg Elizabeth@vistaverderetreat.com VistaVerdeRetreat.com

We recognize your face, know your name, help you improve your practice through individual attention.

Hot Vinyasa Flow, Interval, Restorative, more.

Connect with your heart in the enchanted forest of Carson!

This beautiful retreat is near Taos, designed for you to deepen your connection with nature. See ad, page 10.

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