E HEALTHY LIVING E FR
HEALTHY
PLANET
Sacred Vessels The Lifeblood of Heart Health
Healing Pain Without Surgery
Learn Skills That Make Love Last
February 2020 | New Mexico | NaturalAwakeningsNM.com
letter from publisher
HEALTHY LIVING HEALTHY PLANET
Dear Readers,
NEW MEXICO EDITION
Love may be in the air this month, but at Natural Awakenings our editorial team has been focused on matters of the heart—the one that keeps us alive and well. In “Sacred Vessels: The Lifeblood of Heart Health,” writer Julie Peterson examines the crucial role of the vascular system and how simple, natural lifestyle choices can prevent or remediate damage that can result in a heart attack, stroke, vision loss and cognitive decline. While lifestyle changes have the power to restore heart health, the field of regenerative medicine is making great strides in rejuvenating joints, ligaments, tendons and tissues by stimulating the body’s natural healing process using a patient’s own platelets, growth factors, adipose, stem cells and other methods. Our February issue also includes an eclectic stew, featuring April Thompson’s “A Feast for All Seasons: Embracing the Rainbow Year Round,” Yvette Hammett’s take on “Disrupting Disposables: The Drive to Banish Single-Use Plastics” and of course, we top it all off with a Valentine’s Day Wise Words interview, “Linda Carroll on Skills That Make Love Last.” A couple of personal notes – Zach Mullen, I’m so proud of you for becoming an Eagle Scout. Big love to the Valentine orphans back in Georgia, this is our month. And, a really personal note on Truth and Love, I’ve just discovered the writings of H. Emilie Cady and while I wish I had learned of them years ago, timing is everything. Best,
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Contents 10
12 SACRED VESSELS The Lifeblood of Heart Health
18 DISRUPTING DISPOSABLES The Drive to Banish Single-Use Plastics
20 LINDA CARROLL
on Skills That Make Love Last
20
22 HEALING JOINTS FROM WITHIN
I n n e r S p i r a l H y p no t he r ap y The Promise of Regenerative Medicine
24 A FEAST FOR ALL SEASONS
Embracing the Rainbow Year Round
The Center for Homeopathy of Northern New Mexico
22
Julian Jonas, CCH
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7 news briefs 8 health briefs 10 global briefs 12 eco tip 18 green living 20 wise words 22 healing ways
24 conscious
eating 28 calendar 30 resource guide
Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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event briefs
Foundations of Herbalism Course Offered in Santa Fe
T
he Milagro School of Herbal Medicine is offering an 6-month immersion designed to teach the foundational principals of herbal medicine, medicine making, botany, and ethical wildcrafting. With nature as our guide, we will navigate our way through the year using seasonal foods to keep us healthy, and local herbal remedies to treat common ailments. The program incorporates Western, Southwestern, Ayurvedic, and Chinese Five Element approaches to health and herbal medicine. Upon successful completion of Dr . Tomas Enos the program, students will receive a 250-hour Certificate in the Foundations of Herbalism. Course runs from April 14th to October 27th. For more information or to sign-up, please call Milagro Herbs at (505) 820-6321 or visit their website: MilagroSchoolofHerbalMedicine.com. See ad, page 3.
Shaola Productions Announces 2020 Events
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prenatal, birth, postpartum, preconception, and well woman care Open house held the first Saturday of every month from 10:30am to noon. 1315 S. St. Francis Drive Santa Fe -------
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very year Shaloha Productions brings together some of the best speakers, authors, teachers, healers, channelers and mystics in very unique, tailored programs offered nowhere else in the world. For example, Dr. Joe Dispenza, Gregg Braden, Dr. Bruce Lipton, Lee Carroll, Anita Moorjani, Lynne McTaggart, Dr. Todd Ovokaitys and more, just to name a few. The depth of these speakers’ work and teachings, combined together with decades of research, study, discoveries, knowledge, and practice, provide the unshakable truths of the incredible power of the human heart, brain, mind, body and spirit. Shaola Productions brings these teachings to New Mexico and beyond once again with their 2020 Events Calendar. Gregg Braden will headline an event in May and will be joined by Dr. Bruce Lipton and Nassim Haramein in September. Both events will be at the Santa Ana Pueblo and likely sell out so buy tickets early if interested. For more information and to register visit ShalohaProductions.com
Albuquerque Friends of the Summit Lighthouse Announce Public Workshops
T
he Albuquerque Friends of the Summit Lighthouse is a meetup group that gathers to collaborate, meditate, chant, and study the teachings received from the ascended masters. The group seeks to understand the steps to spiritual freedom and follow a spiritual roadmap that leads to a Higher Self. The AFSL group believes in the strength of community and discusses teachings on karma and reincarnation, the science of the spoken word, twin flames and soulmates, using the violet flame to balance karma and more. Workshops are held on the second Sunday of each month at the Sheraton in Uptown Albuquerque. The public is welcome and there is no fee for the workshops but donations are accepted to cover the costs of the hotel, advertisements, library, maintenance of audio-visual equipment, etc. For more information, visit SummitLightHouseABQ.org. See ad, page 5. February 2020
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Use Pumpkin Seed Oil to Dodge Hypertension Postmenopausal women are more likely to develop hypertension than men their age, but taking pumpkin seed oil daily may head off that condition, report researchers from Marymount University, in Arlington, Virginia. In a blind study of 23 participants, women taking three grams of pumpkin seed oil for six weeks had significantly reduced systolic blood pressure, as well as better blood flow in their arteries. The oil “might be effective in the prevention and treatment of hypertension in this population,” write the authors. 8
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Use Probiotics to Reduce Bone Loss and Newborn Infections Bone loss leading to increased fracture risk occurs in half of postmenopausal women, but new research from Sweden offers a deterrent: a combination of three Lactobacillus probiotic strains. A total of 249 healthy, early postmenopausal women over the age of 50 that took the probiotics for a year suffered no significant bone loss in the lumbar spine compared to a placebo group, report researchers at Gothenburg University. They had slight reductions in bone loss at the neck and no changes at the hip or upper femur. In a British Medical Journal-published study on probiotics that spanned 10 years and involved nearly 1,000 at-risk babies, researchers from the UK’s Norfolk and Norwich University Hospital found that newborns with gut infections were twice as likely to recover when given probiotics as part of their treatment in intensive care units, with sepsis rates reduced from 22.6 percent to 11.5 percent. The strains used were L. acidophilus, Bifidobacterium bifidum and B. longum subspecies infantis. The babies were suffering from necrotizing enterocolitis, a rare infection and inflammation of the intestines which can affect low-birthweight babies.
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Qigong, a traditional Chinese massage technique and movement practice, may offer hope for the one in 68 American children suffering from autism spectrum disorder. Researchers at Portugal’s Oporto University reviewed 10 high-quality studies, all of which involved massage for children as young as 2, including two which also employed slow qigong movements and breathwork for older children. Previous studies have found that the qigong type of gentle massage practiced for 15 minutes daily by parents on autistic children helps the children tolerate touch, feel reassured by it and bond more deeply with parents that also feel less stress. The meta-study affirmed, “Qigong seems to be able to decrease severity of individual sensory, behavioral and language components of autism, and improve self-control, sociability, sensory and cognitive awareness, as well as healthy physical behavior.”
Get Nutritional and Antifungal Benefits from Celery Researchers from Cameroon’s University of Buea studied the properties of nine local vegetables and found that celery, Apium graveolens, had some of the highest levels of antifungal properties, as well as high levels of nutritional lipids, protein, vitamin C, copper, zinc and phosphorous. Also scoring high in nutritional and antifungal value were the seeds of Irvingia gabonensis, African or bush mango, sometimes used in the U.S. in weight-loss products.
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Practice Qigong Massage to Improve Autism Symptoms in Children
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health briefs
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Try Mind-Body Options to Reduce Opioid-Treated Pain People suffering from acute pain often turn to addictive opioid treatments, but research from the University of Utah School of Social Work published in the journal JAMA Internal Medicine concluded that certain mind-body therapies significantly reduce pain and the use of opioids. Reviewing 60 randomized, controlled, published clinical trials with more than 6,400 participants, researchers found that meditation/mindfulness, therapeutic suggestion and cognitive behavioral therapy all significantly reduced pain severity along with opioid use and misuse. Hypnosis also helped lower pain. Mind-body therapies proved effective at reducing short-term, acute pain from medical procedures, as well as chronic pain. Lead author and Associate Dean for Research Eric Garland pointed out that 82,000 Americans are projected to die from opioid overdoses in the next five years and noted, “If all of us—doctors, nurses, social workers, policymakers, insurance companies and patients—use this evidence as we make decisions, we can help stem the tide of the opioid epidemic.”
Consider Vitamins to Reduce Eczema Severity Eczema, or atopic dermatitis, affects one in five people over the course of a lifetime, causing itchy, red, swollen and cracked skin, especially on the arms, hands and feet. Genetics, immune system dysfunction and environmental exposure, including to chemicals, are some causes, and treatment usually involves moisturizers and corticosteroid creams. Research from China’s Chongqing Medical University reviewed clinical research on treating eczema with vitamins and found 10 studies totaling 456 patients. Their study concluded that supplementing with vitamin D3 significantly reduced symptoms for patients with moderate to severe eczema, and that a vitamin B12 cream was also effective in soothing symptoms, as was vitamin E supplementation. A combination of 600 IU of vitamin E and 1,600 IU of D3 scored highest in a study included by the researchers, lowering symptoms overall by 64 percent in 60 days.
Celebrating 34 Years in Broadcasting
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Conversations On:
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Seal Deal
UNESCO Adopts Resolution on Earth Charter
The 40th General Conference of the United Nations Educational, Scientific and Cultural Organization (UNESCO), held last November, adopted a resolution that reaffirms the importance of the Earth Charter (EarthCharter. org) as an ethical framework for sustainable development. The Charter’s four pillars— respect and care for the community of life; ecology integrity; social and economic justice; and democracy, non-violence and peace—have guided and underpinned UNESCO’s sustainable development work. Taking into account the current world situation and environmental crises, delegates felt it was time to act and that the Earth Charter provides the needed principles and values. Although it has no binding force, like previous UNESCO resolutions, its ethical foundation may surface in future battles in international courts.
Thump Thump
In 1969, there were only 100 South American fur seals and sea lions along the coastline of Lima, the capitol of Peru, but that has increased to more than 8,000 today, thanks to local fishermen that have realized over the intervening years that a balanced ecosystem benefits all. Once hunted almost to the point of no return for their pelts and because they ate so many fish, the sea mammals have slowly rebounded since Peru established its first marine protection area there in 1979, the Paracas Marine Reserve. Today, the Fishermen’s Union has defined these areas, in which each local fishing collective is dependent economically, and has assigned responsibility to that group for protecting those marine resources. Impetus for species protection is also being driven by the rise of tourism and artisanal fisheries. The International Union for the Conservation of Nature, which maintains a “Red List” database of species and the degree to which they are threatened with extinction, has also been involved. It also compiles a “Green List” to recognize global best practices for areabased conservation, a program working with marine reserves along the Pacific coast.
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Clear Thinking
Fishermen Protect Endangered Sea Mammals
robert_s/Shutterstock.com
global briefs
Trees Exhibit ‘Heartbeat’
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Soot Cities
Alaska Battles Air Pollution
Alaska, which has some of the most pristine environments in the U.S., also has some of the worst air quality in its cities. According to the American Lung Association 2019 State of the Air report (Tinyurl.com/StateOfTheAirPDF), Fairbanks ranked third and a section of Anchorage ranked 21st in cities with high levels of short-term particle pollution between 2015-2017, the latest years that figures are available. Although the numbers are poor, they still represent an improvement from the last air quality report. “Particle pollution is made of soot, or tiny particles that come from coal-fired power plants, diesel emissions, wildfires and woodburning devices. These particles are so small that they can lodge deep in the lungs and trigger asthma attacks, heart attacks and strokes, and can even be lethal,” warns Marge Stoneking, executive director at the American Lung Association in Alaska.
MarcelClemens/Shutterstock.com
Scientists have discovered that some trees raise and lower their branches several times in the course of the night, indicating a cycle of water and sugar transportation, but they didn’t know why. Plants need water to photosynthesize glucose, the basic building block from which their more complex molecules are formed. For trees, this entails drawing water from the roots to the leaves. Dr. András Zlinszky, at Aarhus University, Denmark, used a laser scanning technique to measure the exact location of branches and leaves of 22 tree and shrub species, and published his observations of substantial unexpected movement cycles. He says, “We detected a previously unknown periodic movement of up to 0.4 inches in cycles of two to six hours. The movement has to be connected to variations in water pressure within the plants, and this effectively means that the tree is pumping. Water transport is not just a steady-state flow, as we previously assumed.” Some might call that pumping action a heartbeat.
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Alex Yuzhakov/Shutterstock. com
Climate Check
New Label Verifies Carbon Neutral Products
Green Horizons
A Billion Trees in Eight Years
Marrying forestry to technology, the startup Flash Forest, in Toronto, is using aerial drones to plant trees 10 times faster than human planters with a goal of 1 billion trees by 2028. Since testing prototype devices last year, it has already planted several thousand trees across Ontario using pregerminated seed pods containing a mixture of species. The drones are capable of planting trees at just 50 cents per pod, or a quarter of the cost of typical planting methods. Funded partly by a Kickstarter campaign, the group will start planting trees in April, with at least 150,000 in the ground by the end of this year. At full capacity, one drone operator will be able to plant 100,000 seed pods per day. Flash Forest spokesperson Angelique Ahlstrom says, “Our goals are to have a significant and measurable impact on mitigating climate change in the next decade, while combatting deforestation and biodiversity loss on a global scale. We feel we are one of the only ways that the federal government will be able to fulfill its pledge to plant 2 billion trees in the next 10 years.”
A new Climate Neutral product label is joining others like Fair Trade, 100% Organic and Made in America, and is closing in on a Kickstarter (Tinyurl.com/ CarbonNeutralKickstarter) funding goal to raise $100,000. The idea for the label was hatched by the founders of San Franciscobased backpack and camera equipment maker Peak Design and Brooklynbased Biolite, which sells sustainable energy products. Participating companies start by establishing baseline emissions, evaluating such factors as raw materials, the energy costs at their facilities, the amount that employees travel, and how and where their products are shipped. They work to reduce and balance them through greener strategies, switching to renewable power and investing in carbon offsets before they can display the label on their products. According to Climate Neutral, it only costs 12 cents to offset the carbon emissions required to produce a $120 running shoe. More than 40 brands have already signed up.
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Fresh H20 Comes to Kenya Town
A drought-plagued Kenyan region is using a new, solarpowered, desalination plant from the international nonprofit GivePower to obtain clean water. Before the plant’s arrival in the town of Kiunga, villagers had completely run out of clean drinking water and had to use dirty well water and saltwater from the Indian Ocean. The new solar water farm produces enough drinking water that’s cleaner than typical desalination plants for more than 35,000 people every day. GivePower has a mission of using renewable energy as a means of bringing water, food and energy to places that need it most. They plan on building similar facilities in other drought-prone countries such as Colombia and Haiti.
February 2020
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Clean and Green Eco-Laundry Tips
By laundering clothes using simple ingredients and wise eco-practices, consumers can both save money and lower their carbon footprint. Natural cleaning ingredients cited by TheEcoGuide. org include white vinegar, baking soda, lemons, borax and castile soap, all of which “can be bought in bulk with minimal packaging and have known cleaning properties that make them safe, effective and carbon-friendly alternatives.” Coarse salt is also suggested due to its moldfighting power. Look for biodegradable laundry detergents made with plant oils and other natural ingredients that are free of phosphates, bleach and surfactants such as petroleum-based nonylphenol ethoxylates. Consider coldwater washing. About 90 percent of the energy a washing machine uses goes toward heating water. By washing four out of five loads in cold water, a household could cut its carbon emissions by 864 pounds a year, according to Energy Star data from the U.S. Environmental Protection Agency. Because the cold setting may still heat the water to as much as 80° F, see if the washer has a preferable “tap cold” option. Also, the temperature recommendations on clothing labels represent “the highest spectrum clothes can handle,” Melissa Hockstad, president and chief executive of the American Cleaning Institute, recently told The New York Times, so the hottest water won’t necessarily clean clothes better. During rinsing, natural disinfectants that can be added include a few drops of peppermint or lavender essential oil; two teaspoons of tea tree oil; white vinegar (one-half cup per load); or one teaspoon of grapefruit seed extract. Always assemble a full load of laundry each time. Line drying outdoors or on a drying rack indoors also conserves energy and is gentler on fabrics. Further, learn how to make homemade, felted wool dryer balls at DIYNatural. com; tossing four to six of them in each dryer load saves time, energy and money plus reduces static cling. And consider running the dryer early in the morning or overnight: this shifts energy consumption to off-peak hours, which lowers the demand on power plants and could help reduce national reliance on fossil fuels.
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CAREER TRAINING IN HYPNOTHERAPY
eco tip
Heart Disease It’s Relationship with Erectile Dysfunction Sponsored Content
In honor of Heart Health Month, discussing what many of my male patients have recently been asking became an article worthy of writing. A question asked often these days is: Does heart disease have a relationship with erectile dysfunction? This a great question with a chicken or egg answer. I find my response usually comes back to men’s selfawareness to their physical health, and a direct connection to their lifestyle. As a Regenerative Medicine specialist, I focus all my patients on what they can do naturally, with the goal of avoiding surgery and drugs which leads patients down the sad road of degeneration, and why we feel so old. I am excited to introduce my new mini-course called, Living the Benson Regenerative Protocol: The Seven Step Foundation to Regeneration to Renew Your Youthful Spark, to be launched FREE this month. I created an easy to follow system with short videos and resources to help men and women walk through the basics to achieving that golden spark of life at any age. Most men who have been aware of the risks of Heart Disease recognize their regular habits can have a great impact on whether they can avoid developing the disease or not, especially those at higher risk due to their genetics. We are just learning more about Erectile Dysfunction, or ED for short, and that the biggest similarity between the two can be translated to a buildup of plagues in arteries of the body, which reduces blood flow to the heart and penis, and why often ED has been said to precede heart problems. In the past, studies thought ED developed with age, but now science has documented the chronological age is not the sole reason for men developing it, very similar to what we are learning with heart disease. I would like to mention ED can be more complicated since the causes can include both medical and psychological, therefore important for men to embrace self-care so the problem doesn’t hurt the heart in more ways than one. The fact is men over the age of 40 are now experiencing ED as a direct result of inadequate blood flow into the two chambers of the penis is just surfacing. Heart disease has the same underlining issue, hence the core
relationship between the two. Poor circulation could be the number one cause of ED, and it would only make common sense to understand the lack of blood flowing to the erectile tissue or heart becomes a serious lifestyle and life problem. Clearly restricting circulation in the body disrupts a man’s ability to fully function in either condition. I would like to emphasize how lifestyle has become a major contributor to both diseases. Without going too deep, here is a quick list of factors that can contribute to causes for both diseases: • Lifestyle (Diet, alcohol consumption, smoking and regular physical activity) • High Cholesterol • Metabolic Syndrome (MetS) • Hypertension • Diabetes • Medications I am Doctor or Oriental Medicine (DOM) and prefer managing the quality of life and health naturally with preventative solutions. After 27 years of practice I know what happens when someone begins getting on the medication band wagon. It is an 11th hour answer and makes the work toward a regenerative life more challenging. Let’s take this conversation to new heights with a WIN – WIN -- WIN plan for all by integrating a regenerative lifestyle this year. Anyone reading this article will be able to take advantage of a complimentary call with me to discover your health challenges with the goal define discover the root of the problem and to begin your health journey to regeneration, leaving degeneration behind. My Office Manager at Santa Fe Soul, Center for Optimal Health, is waiting to hear from you. Call M-F 8 am-5 pm MST at: (505) 474-8555
Dr. Robyn Benson February 2020
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SACRED VESSELS
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by Julie Peterson
hen people think about heart health, what generally comes to mind is the fist-sized muscle that pumps and oxygenates the body’s lifeblood. However, the heart of the matter is not the pump itself, but the vascular system—the network of veins, arteries and capillaries that distributes blood to every cell in the body, delivering nutrients and eliminating waste. Each human adult harbors an astonishing 60,000 miles of blood vessels— enough to wrap around the planet twice. Keeping these hard-working vessels supple and open is the key not only to avoiding disease, but also to ensuring a long and healthy life. The alternative—arteriosclerosis, or hardening of the arteries—can slowly and silently bring on cardiovascular disease (CVD), which can result in a heart attack, stroke, vision loss and cognitive decline. CVD is the leading cause of death in the U.S., killing one in four Americans,
When a disease is lifestyleinduced, the only thing that can reverse it is a dramatic change in diet and lifestyle. We’ve seen over and over again that it works. ~Brenda Davis 14
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according to the U.S. Centers for Disease Control and Prevention (CDC). By 2035, nearly half the population—45 percent—is predicted to have some form of the disease. “A hundred years ago, we were farming the back 40 with a team of horses, eating what we grew. Kids don’t get out and ride bikes; they’re playing video games and eating crap. There’s very little doubt how we got to this problem,” says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, near Dallas. Yet, the nation’s number one killer, which can fester for decades without symptoms, is largely preventable and reversible. Only 15 percent of CVD is related to genetics; the rest is attributed to lifestyle, and the right choices can make all the difference. The key is to adopt heart-healthy habits before the body delivers a potentially fatal warning. “The initial presentation of heart disease can be an acute catastrophic event that results in death in half the men and two-thirds of the women. That’s not treatable,” warns Osborne.
Know the Risk Factors
The first step toward cardiovascular health is awareness. Important indicators of CVD risk include: 4 High blood pressure (over 140/90) 4 High cholesterol (over 240 mg/dL) 4 High triglycerides (over 200 mg/dL) 4 High blood glucose (over 140 mg/dL) 4 Obesity (BMI over 30) 4 Inflammation (hsCRP test above 2 ml/dL) 4 Physical inactivity (less than 30 minutes a day) 4 Smoking or vaping (any at all) 4 Chronic stress 4 Loneliness
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The Lifeblood of Heart Health
Any of these factors can increase the risk of CVD, but possessing a cluster of the first five comprises a condition called metabolic syndrome, which significantly increases the potential for heart disease and Type 2 diabetes—itself a significant risk factor that can damage blood vessels, as well as the organs they support. “While diabetes is the seventh-leading cause of death in the United States, this figure belies the fact that most people with diabetes die of heart disease, kidney failure and other complications,” says Brenda Davis, RD, of Alberta, Canada, author of Kick Diabetes Essentials: The Diet and Lifestyle Guide. Metabolic syndrome, like CVD, has few obvious symptoms and is on the rise: Nearly one-third of adults in the U.S. have it, according to the CDC. The one distinct marker for the condition is an accumulation of fat around the waistline, characterized by a measurement of over 35 inches for women and 40 for men.
Take Action to Cut Risks
“When a disease is lifestyle-induced, the only thing that can reverse it is a dramatic change in diet and lifestyle,” says Davis. “We’ve seen over and over again that it works.”
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n Know the Numbers
CVD flies under the radar even though it’s increasingly common at younger ages. The Journal of the American Medical Association released a study in December 2019 stating that about one in four young adults in the U.S. have pre-diabetes, putting them at increased risk for Type 2 diabetes and CVD. Lisa McDowell, director of clinical nutrition and wellness at St. Joseph’s Mercy Health System, in Ann Arbor, Michigan, and team dietitian for the Detroit Red Wings, works with elite athletes of all ages and notes that they more likely know their favorite player’s jersey number than their own health numbers. “Learn what your blood pressure is, know your body mass index, get your cholesterol levels and triglycerides and your [hemoglobin] A1C.
There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers. ~Lisa McDowell Know these numbers early on and, if there’s a problem, fix it,” she advises. While simple blood tests help monitor indicators for CVD, more sophisticated tests can be even more revealing. In 2018, the American College of Cardiology and the American Heart Association (AHA) jointly issued new guidelines for patients over age 50 to get a computerized tomography (CT) scan to determine their calcium score. The procedure checks for hardening of the arteries and predicts the risk of a 10year future cardiovascular event. “This identifies people who have preclinical atherosclerosis, regardless of risk factors,” says Osborne. “It also helps people modify behaviors, because they are faced with a diagnosis.” Yale R. Smith, a Melbourne, Florida, M.D., who specializes in metabolic and functional medicine, utilizes the U.S. Food & Drug Administration-approved protein unstable lesion signature (PULS) blood test. Recommended for patients in their 40s, it measures inflammatory biomarkers for the body’s immune system response to arterial injury and provides a chronological heart age and risk of a CVD event. “If you can show someone the future, it’s a wake-up call to make lifestyle changes to increase longevity,” Smith says.
n Eat for Heart Health
Perhaps the single most important change that people can make is diet. “But a lot of people don’t want lifestyle medicine—they’d rather take a statin with their Big Mac,” says McDowell. Preventing or reversing CVD requires diligence, but it’s largely about eating real, whole food—and mostly plants.
This means avoiding processed foods and consuming less salt, trans fats, saturated fat and cholesterol; and more fruits, vegetables, whole grains, nuts and seeds. “There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers,” says McDowell. Overcoming the urge to grab fast and easy foods requires education. “Everyone needs to learn how to read a food label and avoid foods linked to vascular disease,” she adds. Vegans have healthier cholesterol levels in their blood compared to vegetarians, which in turn have better levels than meateaters. Study-verified diets that lower CVD indicators also include the Mediterranean diet, as well as two developed by the National Heart, Lung, and Blood Institute: the Dietary Approaches to Stop Hypertension (DASH) diet and the Therapeutic Lifestyle Changes (TLC) diet, which also addresses exercise and weight control. “I don’t believe that one diet fits everybody, but there’s a preponderance of evidence that the more plant compounds you get, the better off you are,” says McDowell.
Some cardiovascular boosters:
Leafy greens flush out excess sodium and magnesium, and reduce inflammation. Berries improve circulation by boosting nitric oxide, which expands blood vessels. Pomegranate juice lowers blood pressure and reduces plaque formation. Walnuts, peanuts and almonds lower LDL, the “bad cholesterol”. Oily fish, chia and flax seeds with omega-3 fatty acids lower triglycerides. Soy with anti-inflammatory isoflavones helps dilate blood vessels. “We could eat tofu, tempeh, miso, edamame, soy beans or even organic soy ‘veggie meats’ in place of red meat,” says Davis. Yogurt, kefir and other fermented probiotic dairy products help improve glycemic control, blood lipids, cholesterol and blood pressure. Supplements can be very helpful: Red yeast rice extract, much like a statin, significantly lowers total cholesterol and LDL. February 2020
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n Move It
Sitting all day and then briefly exercising doesn’t provide the same benefit as moving periodically throughout the day. Take more frequent breaks from sitting, get up to move around for a couple of minutes every 30 minutes. Exercise strengthens the endothelium, the innermost of an artery’s three layers, and produces nitric oxide, which helps keep arteries open and healthy. Getting the blood moving lowers cholesterol and blood pressure, and increases oxygen and nutrients to the body. Exercising outdoors provides additional benefits. Research from the Barcelona Institute for Global Health
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found that exposure to green spaces helped prevent metabolic syndrome.
n Stress Less, Socialize
More
Spending even 20 minutes outdoors in nature can do wonders for high blood pressure and cortisol levels, studies show. Walking or talking with a friend deepens social engagement, a key factor in lowering CVD risk: “Having the right tribe is crucial,” says McDowell. “If you’re with people who support you and make you laugh, you feel less stress.” Walking a dog outdoors gets three cardiovascular pluses—exercise, nature and sociability, as dogs tend to be tailwagging ice-breakers. Further, merely stroking a pet lowers blood pressure. Apps like Headspace and Insight Timer make it easy to do meditation, which studies suggest may reduce overall CVD risk.
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Julie Peterson writes from rural Wisconsin. Connect at JuliePeterson2222@gmail.com.
Desire is the thing you want in incipiency. ~H. Emilie Cady
n Don’t Smoke
Not starting to smoke or vape at all is ideal for cardiovascular health, but quitting allows the body to begin to heal, reducing
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the risk of coronary heart disease after one year by 50 percent, reports the AHA; 14 years later, the risk is the same as a non-smoker’s. “It’s not intuitively easy to make healthy decisions,” says McDowell. “We have to learn how to make good choices.”
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Dr. Joe Veltmann
WORKSHOPS COMING SOON!
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Coenzyme Q10, a powerful antioxidant, lowers blood pressure and combats the side effects of statins. Omega-3s in fish oil supplements reduce heart risk in healthy people and those already diagnosed with CVD risk. Nicotinamide riboside improves blood pressure and arterial health in those with mild hypertension. Garlic, fresh or in capsules, can lower cholesterol and blood pressure.
Standard American Diet (SAD)
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Previous studies have linked processed foods to hypertension and high cholesterol, and a 2019 British Medical Journal study of 105,000 adults reported that a 10 percent increase in the consumption of processed foods corresponded to a 12 percent overall increase in cardiovascular disease.
Inflammation
Assess Personal Risk High Blood Pressure
High blood pressure occurs when the force of blood pushing against the vessel walls is too high, making the heart and vessels work harder. The friction damages the endothelium— the inner lining of veins and arteries—plaque builds up, the vessels narrow and blood pressure increases even more. Contributing factors include being sedentary, overweight and consuming excessive alcohol or salt.
High Cholesterol
A waxy, fat-like substance found in all cells of the body, cholesterol can pile up (mostly as a consequence of poor diet) and stick to arterial walls, creating plaque that stymies blood flow to the heart.
High Triglycerides
The end product of digesting fats in food, triglycerides become fat in the blood that gives the body energy. Numbers climb with consumption of refined carbohydrates, simple sugars and fatty foods, contributing to arteriosclerosis.
Metabolic Syndrome
A cluster of conditions that affect up to a third of Americans, metabolic syndrome
is defined by high blood pressure; high levels of blood sugar, cholesterol and triglycerides; and excess fat around the waist. It’s closely linked to Type 2 diabetes, another CVD risk factor.
Obesity
Obesity—which afflicts almost 40 percent of American adults—causes chronic inflammation, harms the endothelium and causes poor cholesterol numbers. A 12year study of 17,640 Europeans, published in the European Heart Journal, found that obese people with metabolic risk factors were two-and-a-half times as likely to have heart disease as those of normal weight.
Stress
When stressed by such factors as work overload, family strife or traumatic memories, the body releases adrenaline, which causes acceleration of breathing and heart rate, contraction of vessels and a rise in blood sugar. Chronic stress can cause constricted arteries that lead to arteriosclerosis and inflammation of the endothelium. Further, stressed people often turn to vascular-destructive activities such as smoking, drinking and binge eating.
Chronic inflammation, caused by such factors as fried and processed foods, smoking, obesity, alcohol and stress, can trigger the immune system to attack healthy tissues, including the endothelium, raising CVD risk. C-reactive protein (CRP), an inflammation marker, is measured by the hsCRP blood test. Men with higher CRP levels had three times the risk of heart attack and twice the risk of stroke, Harvard scientists have found.
Physical Inactivity
A lack of regular, ongoing physical activity has been shown to dramatically increase obesity, blood pressure, cholesterol and inflammation. A 2019 British study found that artery functions declined and CVD risk factors worsened in just two weeks when active exercisers reduced their daily steps from 10,000 to 1,000.
Smoking and Vaping
Nicotine, carbon monoxide and chemicals in cigarettes increase blood pressure and heart rate, damage the endothelium and cause blood platelets to clot more, which is why smokers are two to four times more likely to get cardiovascular disease. E-cigarettes and cigars may be worse due to higher doses of nicotine, the AHA warns.
Loneliness
People need people: Harvard researchers examined 23 studies that involved 181,000 adults and found that loneliness, social isolation or both were associated with increased risks of heart attacks (29 percent) and strokes (32 percent). February 2020
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green living
PLANT-BASED NUTRITION ISSUE
CBD
Disrupting Disposables
Plus: Thriving on a Plant-Based Diet
The Drive to Banish Single-Use Plastics
by Yvette C. Hammett
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niversities, sports There is momentum, Two-pronged efforts arenas, restauby businesses and indibut it is challenging. rants and other viduals to divert plastics businesses are taking up ~Eric DesRoberts from the waste system the call to “disrupt disposand replacing them with ables” as part of a global effort to dramatiEarth-friendly alternatives will eventucally cut down on single-use plastics. The ally pay off, experts say, but it will be a environmental problems caused by those long and slow process. However, momenubiquitous throwaways have become a tum is building, spurred by consumer mainstay of news reporting, and studies on demand and a growing number of enhow best to reduce them through public terprising businesses, organizations and policy abound. A recent Canadian research academic institutions. paper in the Marine Pollution Bulletin At Penn State University, agriculexplores strategies such as bans, tax levies ture and biological engineering profesand education. Experts agree that it is not sor Judd Michael is working with sports just a litter problem, but a sobering matter facilities to lower both plastics use and of human and planetary health. littering; the initiative is working so well As these plastics wind up in the oceans that their approaches may be taken up by and landfills worldwide, they can languish other schools across the nation. “One of virtually intact for up to 1,000 years, entanmy projects is with NASCAR’s Pocono gling and choking marine mammals and Raceway [also in Pennsylvania], where the terrestrial wildlife. Or, they break into toxic owners of the track wanted to continue microplastics that enter drinking water to make the venue more green,” he says. supplies, eventually ingested by humans. “There is zero waste in suites for that Because plastics are made from petroleum, track, and they are initiating a compretheir production also adds to greenhouse hensive recycling program. They try to get gases that contribute to the climate crisis. tailgaters to participate, as well.”
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Coming Next Month
On campus, Penn State provides that we are using compostable cups and A lot of local folks have bags of different colors for tailgaters with compostable straws.” really changed their instructions for fans to separate recyclables It’s a slow, but steady effort, says Eric perspective. We see a lot in one bag and everything else in the other. DesRoberts, senior manager of the Ocean more customers coming That program was exported to Pocono. Conservancy’s Trash Free Seas program. Michael is also working with PepsiCo, “We have worked with a number of restauin and saying they which owns Frito-Lay, to develop alternarants talking about why it is important to appreciate that we are tive packaging. be taking action to keep plastics out of the using compostable cups The University of Florida’s efforts waste stream and out of the ocean.” and compostable straws. began in 2012, when the campus freed More people are volunteering to clean itself from plastic bags, getting buy-in from up and cut back on plastics, and more busi~Dana Honn Chick-Fil-A, Subway and other eateries that nesses are asking the nonprofit, Washingagreed to switch to alternatives. “We’ve been ton, D.C.-based, environmental advocacy Styrofoam-free since 2012, as well,” says Allison Vitt, outreach organization how they can do their part. “There is momentum, and communications coordinator for the UF Office of Sustainability. but it is challenging,” says DesRoberts. “At the end of 2018, we officially switched over all to compostable straws.” They feel like plastic, but are certified compostable, Yvette C. Hammett is an environmental writer based in Valrico, she says. Florida. Connect at YvetteHammett28@hotmail.com. UF has engaged with Cupanion, a company that developed an app that has a “fill it forward” program, distributing money to clean-water charities worldwide. “Since 2016, we’ve been working with them to reduce single-use plastic, rewarding people for reusing their bottles,” says Vitt. Interested students, staff and faculty are given a barcode sticker to scan on their phone each time a bottle is refilled at a campus retailer or water fountain. The app provides points that can be redeemed for monthly prizes. “It also shows you your Clear and Release personal footprint—your cumulative impact, like how many Stress Worry Fear Anger single-use bottles you have avoided,” she says. Overcome Unwanted Habits. On a smaller scale, Dana Honn and his wife Christina went completely plastic-free upon opening Café Carmo, in New OrHappiness is an inside job and I can help. leans. “We only had about a dozen seats, but determined to have NOT ALL CBDCall IS CREATED orEQUAL!! email 702-807-0864 as little waste as possible. Every year, we were able to build upon prayner5656@gmail.com for a free it,” he says. CBD Fluid CBD Oil consultation. “A lot of local folks have really changed their perspective. We Paula - Angelic Lightworker see a lot more customers coming in and saying they appreciate
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wise words
Linda Carroll on Skills That Make Love Last by Kajsa Nickels
MARCH
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Thriving on a Plant-Based Diet Plus: CBD
What is the Love Cycles model?
It is based on the fact that feelings of love are seasonal. Like the seasons of the year, they are a natural progression of a relationship. If you understand the seasons, you 20
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can pass through them. All relationships are teachers. If we allow them to teach us, we become free to love deeper and better.
What is the most difficult Love Cycles stage, and why?
Each stage has its own unique challenges. For example, the first stage, the Merge, has a magic to it due to the chemical cocktail that floods your body when in the presence of your significant other. But this stage can be treacherous in that you can mistake your feelings for evidence that this is the “right” person for you. In the Power Struggle stage, feelings will have worn off and power struggles will start to show up. The third stage is Disillusionment. Differences between both of you really start to show up at this time. The fourth stage is the Decision stage. At this point, many couples find themselves wanting out. The key to making it through this stage is to remember that this, too, shall pass and to commit to working it out. It’s important to realize that life is not about getting an A+ at all times. Sometimes, we need to accept that a C- is okay; and if you do need to leave a relationship, it is possible to do it in a wholehearted way at best—at the least, to minimize damage. The fifth stage I call Wholehearted Love, a stage reached only through mindfulness and unconditional love. Because love has changing seasons, a couple will not stop at
photo by Le Studio NYC
P
sychotherapist Linda Carroll was drawn into the dynamics of couples’ counseling three decades ago when she saw how in her own marriage, petty disagreements could turn into full-blown arguments with the potential for deep wounds. She and her husband Tim worked on their issues by attending workshops across the country, including Imago therapy and PAIRS (Practical Application of Intimate Relationship Skills), which were so effective that she developed a curriculum called Love Skills by combining those tools, her experience as a married person and counselor, personal training from consciousness pioneers and resources from ancient mythology and spiritual/religious traditions. She has co-taught the course with her husband for more than 25 years. Her first book, Love Cycles: The Five Essential Stages of Everlasting Love, has been translated into several languages and details stages in romantic relationships. Her new book, Love Skills: The Key to Unlocking Lasting, Wholehearted Love, is a guide to developing a relationship toolkit.
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the fifth stage forever, but getting back to this state will become easier and easier as time goes on.
What was your impetus for writing Love Skills?
I have been teaching the program for 25 years and drew from my almost 40 years as a couples therapist, many trainings all over the country and own life experiences in my relationship with my husband to compile the program. Most couples lack the skills to manage the troubles of life. There is a skill to every aspect of a relationship, especially in communication: listening, speaking, knowing when to speak and when to be silent.
Who is most likely to benefit?
The relationship you have with yourself is a core part of the Love Cycles model. If you do not have a good relationship with yourself, you cannot have a solid and meaningful relationship with another person. This is a couples’ book, although it can also be gone through by a single person if the partner is not interested in it. What I tell people is that you can only work on your part. If the other person doesn’t want to buy in or isn’t wholeheartedly on board—or at least partially willing—there is nothing that you can do about it. You need to be able to be okay and confident in yourself. You cannot change another person, but you can always change yourself.
What is one of the most important pieces of advice you have for couples?
I hope that couples come to realize that feelings of love are like clouds, always changing. A good relationship requires a skill set, which we practice whatever the feelings are. We are not born knowing how to love skillfully, but this skill set can be learned by anyone and will make you able to listen better and appreciate each other more. Kajsa Nickels is a freelance author who resides in northeastern Pennsylvania. Connect at FidelEterna45@gmail.com. February 2020
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healing ways
HEALING JOINTS FROM WITHIN The Promise of Regenerative Medicine by Marlaina Donato
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S
omeday, medical science will allow us to infuse damaged or aging organs with new cells, or to manufacture made-to-order organs on a 3-D printer. These emerging techniques to revitalize worn-out body parts are on the drawing board in the field of regenerative medicine. However, for the injured college athlete or the grandmother with compromised joint function, healing and pain relief can already be found in the form of prolotherapy and other non-invasive approaches that stimulate the body to heal itself. Injection therapies using dextrose or the patient’s own platelets or stem cells are being used to naturally stimulate the body to produce collagen and rejuvenated tissue, offering hope to those with soft tissue injuries, osteoarthritis, degenerative disc disease and even pain syndromes like fibromyalgia. A recent review in the British Medical Bulletin of 10
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high-quality studies of dextrose prolotherapy in adults with mild to moderate osteoarthritis of the knee showed patients experienced significantly less pain and improved range of motion in both the short term and long term without adverse effects. Eighty-two percent of patients were satisfied with the treatment.
Controlled Inflammation
A type of regenerative medicine innovated by osteopathic physician Earl Gedney in the 1930s, prolotherapy induces low-grade, temporary inflammation with the intention of triggering connective tissue cells called fibroblasts in and around the injection site. “If you cut your arm or twist your ankle, various immune cells rush to the area to begin the repair process. This is a very basic comparison of what prolotherapy does with injections directed to specific anatomical points,� says Ross A. Hauser,
M.D., founder of Caring Medical Regenerative Medicine Clinics, in Fort Myers, Florida, and Chicago. “Prolotherapy is used to treat osteoarthritis because it helps correct the underlying reason why it has occurred, which is joint instability. The body overgrows bone as a long-term response in an effort to stabilize an unstable joint,” Hauser says. Naturopathic physician Brent Cameron, of Aurora Natural Medicine, in Gilbert, Arizona, suggests individualized treatment plans for best results. “My recommendations are very patientspecific, which is an important piece in prolotherapy.” Cameron says his patients are likely to start seeing relief in the first week. “In many instances, they experience complete relief and mobility after a series of treatments.” While Cameron attests to the efficacy of dextrose prolotherapy, he is cautious with recommending it for people with systemic inflammatory conditions. “Someone with a history of joint-related autoimmune response tends to mount stronger inflammatory responses. Other forms of regenerative medicine can be helpful for rheumatoid arthritis [RA], but not in the inflammation-mediated way, like prolotherapy and platelet-rich plasma (PRP) injections.” One option, according to the Institute of Regenerative Medicine, in Boca Raton, Florida, might be very small embryonic-like stem cells (VSELS), an emerging form of regenerative stem cell therapy. These have shown promise in dealing with RA and other autoimmune diseases. Meanwhile, the Mayo Clinic Center for Regenerative Medicine is ramping up its research into approaches that stimulate the body to repair itself, with numerous ongoing
What a
clinical trials utilizing different injection therapies for the treatment of osteoarthritis.
The Power of Platelets
PRP injections are similar to prolotherapy, using platelets from the patient’s body instead of dextrose. “As blood flows through an injury site, the inflammatory chemicals trigger the platelets to release growth factors, which causes the torn fibers of the damaged structures to heal,” says Fort Worth osteopath Gerald Harris, of Texas Prolotherapy and Neural Therapy. PRP is sometimes used in conjunction with stem cell therapy, which is typically applied in cases in which something needs to be replaced, to help fill in gaps in ligaments or tendons, Harris says. PRP injections have proven to be effective in easing chronic low back pain from damaged vertebral discs. An overview of research published in the Journal of Spine Surgery in 2018 found it to be safe, effective and feasible, with promising potential for the treatment of musculoskeletal disorders. Harris says that people that wish to avoid surgery or cortisone injections can benefit from PRP, which can also be applied topically to treat non-healing wounds like bedsores and diabetic ulcers. Harris subscribes to the power of persistence. “Don’t give up. With proper treatment there is a strong likelihood that you can live a happy, healthy life free from chronic pain.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
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Food always tastes better in the season it was intended to be eaten in. ~Brigit Binns
A Feast for All Seasons Embracing the Rainbow Year Round
N
by April Thompson
o matter where we live, eating seasonally in winter doesn’t have to be boring or limiting; a culinary adventure awaits the home chef that’s willing to leave avocados and asparagus to their rightful seasons and embrace the winter rainbow of bitter greens, sweet potatoes, sunny citrus and fuchsia beets, among other timely delicacies. “Sometimes people think of winter foods as brown and soft and boring, and it’s absolutely not the case. Winter brings bright things like pomegranates, beets and citrus, which offer color and acidity,” says Brigit Binns, the Paso Robles, California author of 30 cookbooks, including Cooking in Season: 100 Recipes for Eating Fresh. Eating seasonally is especially important in winter, says Shannon Stonger of Texas, author of Simple Food for Winter: 30 Grain-Free Recipes to Get You Through the Dark Days. “Winter foods like fermented vegetables, root vegetables, squashes and hardy greens are especially helpful in the colder, darker months, when our bodies are in need of comfort foods as well as pre- and probiotic foods,” says Stonger, a homesteader and founder of the blog NourishingDays.com. There are plenty of other reasons to stick to a seasonal diet in winter, adds Binns. “Food always tastes better in the season
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it was intended to be eaten in. Seasonal foods are naturally ripened, rather than harvested early and trucked in. In addition to enhanced flavor, eating seasonally helps minimize use of fossil fuels to bring our food to us, and is likely to be less expensive.”
Winterizing the Kitchen
Much of the fall harvest, particularly root vegetables, stores well through the winter (hence the idea of a root cellar), extending produce across seasons, according to Steven Satterfield, chef and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. There are lots of root vegetables beyond just carrots and potatoes to be enjoyed in winter, including sunchokes, parsnips and turnips, which can be used creatively rather than “boiled to death,” says Satterfield. For example, the Atlanta restaurateur incorporates parsnips into an upside-down cake with winter spices like nutmeg, black pepper and ginger. Binns like to add texture to winter dishes with nuts, color with herbs, and crunch with a winter vegetable like fennel. Warming soups are always comforting during the coldest season, but she also likes warm salads, like a beet and escarole salad drizzled with a warm sherry vinaigrette. Satterfield suggests that specialty citrus like blood oranges, Meyer lemons
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and cross-hybridized varieties such as tangelos and pomelos are fun to intersperse with winter vegetables to maximize brightness and freshness. A lot of winter produce can be great in raw form as well, he adds, including Brussels sprouts, rutabaga or daikon radish, shaved thinly or julienned into a salad. Winter squash is a favorite staple of the Stonger family in the cooler months. “It is easy to grow, easy to store and so deliciously sweet and rich. We roast it as a side dish, mash it as a sort of breakfast porridge or make soups and curries from it,” says Stonger. Satterfield suggests using all the parts of winter vegetables to maximize the harvest and minimize food waste. For example, the seeds of winter squashes can be roasted with herbs and spices and eaten as is, churned into other dishes such as a squash seed granola or blended and strained into a homemade broth to add some texture, fat and flavor. After roasting carrots with Moroccan spices, Satterfield suggests taking the leafy carrot tops and chopping them with cilantro and garlic to make a green sauce to crown the carrots. Swiss chard stems can also be chopped and cooked into Portuguese bread soup, with leftover stale bread made into olive oil croutons and egg whites stirred in at the end.
Winter Health Boosters
Beyond selecting seasonal produce, chefs recommend a few key dietary tweaks in winter, such as stepping up vitamin D consumption. “Since you’re not seeing a lot of sun this time of year, it’s more important to get it through colorful vegetables like carrots, cabbage or radicchio. Watermelon radishes are another winter vegetable full of vitamins,” says Binns. “You can grow your own sprouts throughout the winter as a great microgreen option. Sprouts are incredibly high in enzymes, something often lacking in other winter dishes,” suggests Stonger. “Fermented vegetables and other fermented foods can make up the difference in winter.” April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.
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conscious eating
Winter Salad Wonders For the vinaigrette: Fresh orange juice or as needed 1 Tbsp champagne vinegar ¼ cup extra-virgin olive oil Sea salt and freshly ground pepper
photo by Ray Kachatorian
Cut the celery in half lengthwise. Using a serrated vegetable peeler or a mandoline, shave the celery into thin strips lengthwise down the ribs. Cut the strips in half crosswise and place in a bowl of water. Set aside. Separate the mâche leaves and transfer to a shallow serving bowl. Working on a plate to capture all the juices, use a serrated knife to cut a thick slice off the top and bottom of each citrus fruit. Working with one fruit at a time, stand it upright and, following the contour of the fruit, carefully slice downward to remove the peel, pith and membrane. Set the fruit on its side and cut crosswise into slices about ⅜-inch thick, discarding any seeds. Transfer the slices to the bowl with the mâche, reserving the juices for the vinaigrette.
Mixed Citrus Salad With Mâche, Fennel and Celery Winter is the height of citrus season, with an appealing display of oranges, mandarins, tangerines, tangelos, pomelos and more in the best-stocked markets. Use a varied mixture of sweet-tart types for the prettiest, tastiest salad.
photo by Ray Kachatorian
Yields: 4 servings 2 ribs celery 2 bunches mâche 2 lb mixed citrus fruits, such as navel oranges, blood oranges, tangerines, mandarins and pomelos ½ fennel bulb, trimmed 8 kumquats ¼ cup sliced almonds, toasted
Cut the fennel lengthwise in half. Using a mandoline or a sharp knife, cut the fennel crosswise into very thin slices and tuck among the citrus slices. Drain the celery and distribute evenly over the salad. Using the serrated knife, cut each kumquat crosswise into very thin slices, discarding any seeds. Scatter the kumquat slices evenly over the salad, then sprinkle the almonds over the top.
You can grow your own sprouts throughout the winter as a great microgreen option. ~Shannon Stonger
Chard and Squash Salad 1 small winter squash, such as sweet dumpling, acorn or golden 2 small beets, trimmed 1 Tbsp olive oil 1 bunch Swiss chard, tough ribs removed and leaves torn Red wine vinaigrette or vinaigrette of choice Sea salt and freshly ground pepper Cut the winter squash into wedges and remove the seeds, if desired. Transfer the wedges to a baking dish. Halve the beets and add to the dish. Drizzle with the oil and toss to coat. Bake in a preheated 450° F oven, stirring once, until tender and lightly browned, 20 to 40 minutes. Let cool. Peel and slice the beets. Place the chard in a bowl, drizzle with some of the vinaigrette. Toss to coat. Add the squash and beets, drizzle with the remaining vinaigrette, and season to taste with salt and pepper. From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns
To make the vinaigrette, pour the reserved citrus juices into a measuring cup. Add enough additional orange juice to measure ½ cup then add the vinegar. Whisking constantly, slowly add the olive oil and whisk until well combined. Season to taste with salt and pepper. Drizzle the vinaigrette over the salad, toss gently to coat, and serve. From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. February 2020
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New Mexico
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February 2020
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calendar of events SUNDAY, FEBRUARY 3 Astrology Discussion Group 11:00 - 12:30 PM The planet Uranus is the higher level of Mercury. It expresses your originality, intellect and direct knowing. It indicates abrupt changes and humanitarian efforts. Join us in a casual fun setting. All levels welcome. Donations. LOCATION: Church of Light, 2119 Gold Ave., Albuquerque, 505-2471338, ChurchofLight@light.org, Light.org
THURSDAY, FEBRUARY 6-20 Intuitive Development Circle 6:00-8:00 PM Divine Connections Intuitive Development Circle, 1st and 3rd Thursdays, 6-7:55 pm, informed beginners to advanced intermediate psychics, intuitives, and mediums are welcome. Fun, feedback, experience and confidence building. Only those who sort for the positive, please. Must pre-register to start participating: connect@maryaomalley.com or text to 505318-2128. $11 LOCATION: 9301 Indian School Rd. NE (505)318-2128 connect@maryaomalley. com MaryaOMalley.com
THURSDAY, FEBRUARY 13 Top 10 Essential Oils for Everyday Use 6:00-8:00 pm Hands on class with take home products. Jeanie McDuffee, Certified Aromatherapist is hosting “Essential Oil Club” every second Thursday of the month at Resonant Essentials 3107 Eubank NE, Albuquerque. $25 due at time of class, but pre registering is required. Call Jeanie at 505-228-2950
SATURDAY, FEBRUARY 15 Metaphysical Newcomers Group 10:00-11:00 AM New group for newcomers to the Albuquerque and greater area who have a spiritual bent and would like to connect with others of like-mind. The inaugural meeting is free. Interested in metaphysics, astrology, card reading, psychic ability, mediumship, etc.? Do you sort for the positive? maryaomalley. com/resources-spiritual-journey-guidance/eventscourses/ for info and registration LOCATION: Online (505-318-2128 connect@maryaomalley. com MaryaOMalley.com
SPECIAL CLASS APRIL 14 - OCTOBER 27 Foundations of Herbalism Course Santa Fe The Milagro School of Herbal Medicine is offering a 6-month immersion designed to teach the foundational principals of herbal medicine, medicine making, botany, and ethical wildcrafting. The program incorporates Western, Southwestern, Ayurvedic, and Chinese Five Element approaches to health and herbalmedicine. Upon successful completion of the program, students will receive a 250-hour Certificate in the Foundations of Herbalism. Course runs from April 14th to October 27th. Formore information or to sign-up, please call Milagro Herbs at (505) 820-6321 or visit the website: milagroschoolofherbalmedicine. com
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SATURDAY, FEBRUARY 15-18 CranioSacral Basics Listen to and feel the inner movements of the body. Connect to the basic cranial rhythms. Study fascial intelligence, diaphragm releases, and cranial lifts. Learn to give a full basic session. Feb 15-18, 9am-6pm, $600, 32CEUs for LMTs. Etienne Peirsman, Blue Desert Hale, Tijeras. peirsmancraniosacral.com, 505-503-5137
SUNDAY, FEBRUARY 16 Pisces Service 11:00 - 12:30 PM Pisces are like 2 souls united by a ribbon each swimming in different directions. Each soul supplies certain talents which together enable them to do their cosmic work. Keyword is “”I Believe””. All levels welcome. Donations. LOCATION: Church of Light, 2119 Gold Ave, Albuquerque, 505-247-1338, ChurchofLight@light.org, Light.org
THURSDAY, FEBRUARY 20-23 CranioSacral Unwinding Rhythms Meridians Explore deeper cranial rhythms and the neutral touch. Unwind the head, neck and extremities. Use the meridians to open the heart and release the lungs. Use energy to direct a healing flow. Feb 20-23, 9am6pm, $600, 32CEUs for LMTs. Etienne Peirsman, Blue Desert Hale, Tijeras. peirsmancraniosacral. com, 505-503-5137
SATURDAY, FEBRUARY 22 2020 Vision: Putting to Work What You Already Know 11:00-4:00 PM Use the 4 year numerological energy of 2020 to put to work what you already know and build a firm foundation to manifest your vision. Experience first hand how to use your intuition and knowledge to make decisions and take actions that reflect who you are and what you believe. $44 LOCATION: 9301 Indian School Rd. NE (505) 328-3734 candacelordNM@gmail.com CandaceLord.com/events Tapping Away the Blues: An EFT Mini-Workshop with Andi Sutherland 1:00-3:00 PM In this tapping mini-workshop with Andi Sutherland , we’ll dive into what is troubling us individually and find relief with the power of group tapping. No prior EFT experience is needed. You’ll leave with a tool you can use any time. Personal information needn’t be revealed. Please RSVP if possible. $25.00 LOCATION: 107 W. Barcelona 505-466-3207 andi@ andisutherland.com www.andisutherland.com
FRIDAY, FEB 28 1 -5PM & SATURDAY, FEB 29 12-5:30PM Equines Helping Empaths 2-Day Retreat For Anyone interested in embracing more of your light for YOU: Give yourself some retreat time with horse and donkey love, wisdom and support and learn tools to embody your light for stronger boundaries, more energy, greater joy and more accessibility to energies that support your highest vibration. Your Divine Light in Lone Butte Santa Fe 505-438-1074 info@YourDivineLight.biz, www. YourDivineLight.biz
NaturalAwakeningsNM.com
SATURDAY, FEB 29-MAR 3 CranioSacral (Allowing) Listening and Expression Address TMJ dysfunction and open up the muscles and tendons of the jaw, tongue, hard/soft palate and ears. Correct dysfunctions that arise from dental interventions and negative input from others. Feb 29 - Mar 3, 9am-6pm, $650, 32CEUs for LMTs. Etienne Peirsman, Blue Desert Hale, Tijeras. peirsmancraniosacral.com, 505-503-5137
Save the Date SATURDAY, MAY 2, 2020 - FEB 27, 2021 Empowered Empath & Intuitive Guide Training, Saturdays 12-2pm + Retreats This unique and deeply transformational 6 or 10-month training is designed for those sensitive to energy, whether you wish to start your own intuitive healing practice, or simply desire to master your own energy. Includes one-one mentorship plus spirit-renewing, equineassisted retreat time in Santa Fe. For personal growth with professional certification option. Your Divine Light Weekly Tele-course + Retreat time in Lone Butte Santa Fe 505-438-1074 info@YourDivineLight.biz, www.YourDivineLight.biz
Save the Date SUNDAY, MARCH 8 Reiki level 2 Class – Usui Lineage 10am – 5PM. Become an advanced certified Reiki Healer in this life changing class. Must have Reiki Level 1 training experience to register for this class.Learn how to harness this powerful technique that promotes healing emotionally, physically and spiritually. Our Reiki Master Teacher, Jennafer Crockett, has more than 15 years’ experience! To register call now at 505-382-3406 or email us at Therapy@BodyandMindNewMexico.com. One day seminar - Tuition $225.00 Location: 2305 San Pedro Drive, NE Albuquerque 505382-3406. www.BodyandMindNewMexico.com
ongoing events
wednesday Free Meditation Classes on the Light 7:00 PM There will be a series of meditation classes in Albuquerque on Wednesday nights for the new or experienced. Meditation on the light, called Jyoti meditation will be introduced, as well as discussion of various means of supporting a meditation practice. You can attend one or all sessions. All sessions are free. Science of Spirituality, nonprofit. LOCATION: The Unity Studio 4013 Silver Ave. Albuquerque (630)530-5697 studiopaint@hotmail.com
thursday
saturday
Intuitive Development Circle: Divine Connections Circle 6:00 - 8:00 PM Develop your gifts! Fun, feedback, experience and confidence building. Circle is ongoing 1st and 3rd Thursdays 6:00-7:55 pm. (Note: No circle Dec. 5) Informed beginners to advanced intermediate intuitives, psychics, and mediums are welcome. Only those who sort for the positive, please. Pre-register by text or email to start participating. $11 per session LOCATION: 9301 Indian School Road NE Albuquerque 505-318-2128 connect@maryaomalley.com MaryaOMalley.com
Santa Fe Birth Center hosts an Open House the first Saturday of every month from 10:30-noon. Individual consultations may also be scheduled. Please RSVP for the open house at (505) 7805030 or email at santafebirthcenter@gmail.com. The center provides services from prenatal to postpartum as well as well woman care.
ONGOING FEB THROUGH JUNE Brian McDuffee, Reiki master of Holy Fire Reiki.
Qigong & Healing From Within 10:30am-12pm. Taoist, Yogic & Shamanic practices cultivate vitality, inner strength & awareness with energy healing, movement, sound, breathwork & meditation. $15, free/first class. Allison Lasky. Jo Ann Yoga, 1324 Grandpa’s Ranch Lane, Santa Fe. 505-9848733, AllisonLasky.com. Women’s Spirituality Book Group 2nd and 4th Wednesdays 6:30-8:00 (but call for holiday schedule). Lissa Callirhoe 243-3363 home in mid Valley, ABQ
Brian incorporates crystals and aromatherapy to balance chakras in his energy work. This is a handsoff, non-invasive modality to encourage energy flow and healing. First time clients receive a 25 minute session for just $20. Please call 505-228-2950 for an appointment. Brian works on Thursday afternoons at Resonant Essentials, 3107 Eubank NE, Albuquerque.
FIND MORE CALENDAR LISTINGS IN OUR ONLINE CALENDAR N a t u ra l Awa k e n i n g s N M . c o m / E ve n t s
2020 MEDIA KIT NOW ONLINE
February 2020
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community resource guide ASTROLOGY CHURCH OF LIGHT
2119 Gold Ave SE, Albuquerque 505-247-1338 • Light.org Learning your personal astrology is fun in the casual environment of our discussion group. We blend Hermetic Astrology with Egyptian Tarot. Beginners thru advanced are all welcome. Donations accepted. Come join us on the 1st and 3rd Sunday of every month at 11am for a lively discussion of what makes you unique! See our ad for more details..
BRENNAN HEALING SCIENCE NINA TWOMBLY
Insight Healing Arts 505-919-8296 - Santa Fe Nina@NinaTWombly.com Are you ready to attract sustainable love that lasts? Contact me to discover and transform the patterns that are keeping you from experiencing the relationship you want.
CLEAN-CRAFTED WINE Kerry Dawson, Wine Consultant 347-344-1197 www.TheCleanGrape.com Offering clean-crafted wines from small family vineyards around the world. No added chemicals, sugar or sulfites. Wine as nature intended, delivered to your door.
COACHING BEE WELL WELLNESS
Health & Wellness Coaching Jessica Bell, CHWC - Rio Rancho BeeWellWellness.com 845-392-0343
Sometimes we do not have the tools to be healthier and happier. Let me coach you through your health & wellness journey. As a health and wellness coach, I will help you through the process of creating a vision for your health and overall wellbeing. By developing the vision you can start to manifest a healthy mindset and together we can sort through habits and strengthen those that match your goals.
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 our ad for more details.
SACRED WELLNESS
1300 Luisa St, Ste 4, Santa Fe 505-257-3733 3600 Cutler Ave (Green Jeans), ABQ 505-336-0900 642 S Alameda, Las Cruces 505-300-0154 • SacredWellnessNM.com
We’re proud to offer the highest quality earth-based medicine and high frequency wellness products for human and animal health, healing, growth and evolution. We provide certified organic fullspectrum regionally-sourced CBD (cannabidiol) products and other wellness products.
CAMBA CBD
1710 Cerillos Road - Santa Fe 505-316-4888
At Camba, you’ll find a wide selection of full spectrum CBD products for health, beauty, pet and home. From bath bombs and pain relieving salves to pet treats and CBD edibles, let our staff show you the benefits of CBD today.
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ANNA LOUISE LIPKIN
SCOUT & CELLAR
CBD AND WELLNESS PRODUCTS
CRANIOSACRAL
CONTINUING EDUCATION CLASSES
Cranio Sacral Therapy (808) 639-7534, Santa Fe www.divinemothermassage.com Craniosacral, the art of holding, listening to, and unwinding the central nervous system, like a deep exhale for the body, mind, heart, and spirit. A nourishing practice of stillness that today’s busy bodies need. New client special, $50 for an hour treatment.
TOM HAMMER
Deep Craniosacral Healing Work 505-918-1524 • Albuquerque www.craniowaves.com tom@craniowaves.com Heartful touch helping you move through difficult spaces: stress, anxiety, sleep issues, back/neck/shoulder/hip pain, headaches, recovery from lingering illness/injury, all things emotional, and much more!!!
EDUCATION SPIRITUAL QUEST WORKSHOP SERIES Twin Flames Sheraton ABQ Uptown 505.399.2970* Summitlighthouseabq.org AFSL@summitlighthouseabq.org ABQFRIENDSTSL Dynamic PowerPoint presentations, video, meditation, and group discussion. Practical ideas to enhance your spirituality. Connect with like-minded people. Every 2nd Sunday/ month 10:30 - NOON
GENOMIC MEDICINE GENOMIC MEDICINE CENTER GenomicMedicineCenter.com
THE CE WIZARD
TheCEWizard.com MassageCEcredits.com 505-595-0250
Innovative and Life Changing Continuing Education classes for LMT’s and AP’s. Hands on classes with a passionate teacher. Learn the skills to help your clients on a deeper level and grow your practice. Nationally Approved Provider since 2008 (NCBTMB # 451366-10), New Mexico # 9128 and NCCAOM # 167242. Wellness classes available for non- healthcare individuals.
NaturalAwakeningsNM.com
Dr. Roberta Kline and Dr. Joe Veltmann bring over 25 years experience to Santa Fe in Genomic medicine using the proven GENESIS Matrix® model they work with patients to blueprint DNA. They specialize in the treatment of Alzheimer’s Disease.
HEALTHY EATING THE AMAZING VEGETARIAN MEAT COOKBOOK Rowzbud Publications LLC 505-503-7506 animalsteward@gmail.com www.veggiemeatrecipes.com
This book is the ONLY cook book on the market using vegetarian meats exclusively. People care about one thing, TASTE. These recipes are absolutely delicious.
HERBAL MEDICINE SONIA MASOCCO PHYTOTHERAPY 11930 Menaul Blvd NE, Ste 219 Albuquerque 505- 296-5737• SoniaMasocco.com
Phytotherapy is a herbal practice & apothecary specializing in Ayurveda and Clinical Herbalism. We carry a wide variety of herbs, tinctures, distillates & preparations and we fill custom orders.
HOLISTIC DENTAL SANDI GANSHAW RDH MSDH
505-243-1546 www.DentalCareinAlbuquerque.com Sandi Ganshaw is a local New Mexican and Owner / Operator of Sandi’s Smiles in Albuquerque where the focus is on affordable holistic dental care. Dental treatments are made as safe as possible in terms of ingredients and exposure. To further reduce stress, enjoy a neck and scalp massage at the end of each cleaning.
HOLISTIC MEDICINE MOUNTAIN ACUPUNCTURE
Matthew G Kreitzer PhD DOM Santa Fe & Albuquerque MountainAcupuncture.org • (505) 428-0114
Holistic Medicine at its Finest. Treating complex m e d i c a l conditions with Acupuncture, Chinese Herbology, Homeopathy, Thermography, Massage and Energy Work by Leahn Cox, LMT. See our ad for more details.
HOLISTIC NUTRITION LORI WITTHAUS, MA, MSHN, PHD 505-738-5566 www.loriwitthaus.com
Improve your diet, lifestyle and attitude. Using evidence-based holistic principles learn how to develop a personal plan for health and wellbeing. Initial 30-minute consultation FREE.
HOLISTIC THERAPEUTIC SESSIONS YOUR HEALTH WIZARD
Jeanne Ellis LMT, CNMT, RM 505-595-2050 • YourHealthWizard.com
Over 22 years providing utmost personalized care. Long lasting results for challenging issues. Qualifications include: LMT, Neuromuscular Therapist, Kinesiologist, LifeLine Practitioner/ Instructor, BodyTalk Practitioner/ Instructor, Reiki Master. NCBTMB License# 157929-00, New Mexico License # MT9128
HOMEOPATHY LAURIE WHEELER, DIHOM, CCH, DIPGEM WellnessWithin (505) 772-0970 • Santa Fe www.WellnessWithin.net www.Journeywithdrumming.com
Homeopathy, Gemmotherapy, Rife therapy, shamanic healing/ coaching, medical intuition, soul retrieval and flower essences. You may be facing some type of emotional or physical pain with minimal understanding or relief. I’ve worked for over 24 yrs. with success in these modalities. Working with people of all ages - young and older, from colds to cancer - and specializing (but no limited to) the endocrine system. See ad and monthly calendar event. See our ad for more detail.
THE CENTER FOR HOMEOPATHY OF NORTHERN NEW MEXICO
Julian Jonas, CCH 505-557-6470 www.CenterforHomeopathy.com Homeopathy offers anyone in need of health care the potential of a deep and lasting cure. JULIAN JONAS, CCH, has practiced natural medicine for over 30 years with a special emphasis on constitutional homeopathy. The Center for Homeopathy of Northern New Mexico reflects this experience as well as his ongoing pursuit of a deeper understanding of the art and practice of homeopathic medicine. The Center also offers adjunctive therapies in nutrition, herbal and A.R.T. Now accepting new patients. Video or phone consultations as well as free 15 minute preliminary consultations are also available. Visit CenterforHomeopathy.com for testimonials and more information.
INTUITIVE CONSULTATIONS GALAYA-INTUITIVE RESOURCES
505-466-3764 • Santa Fe ConsultGalaya.com • RGalaxy@juno.com
Find clarity, insight and inspiration! Intuitive readings, coaching and animal communication. Clarify life choices and decisions. Activate practical solutions for your health, relationships, career and business.In-person and by phone consultations available by appointment.
INSPIRATIONAL TOURS LIGHT THE SPARK, LLC Alice Arlete Simao 773-849-6441 - Santa Fe alicearletesimao.com
Inspirational trips planned for you - Love Yourself Up! Experience the healing powers of this enchanted land. Indulge in loving activities carefully chosen and planned for you. Experience a unique blend of activities designed to nourish body, mind and soul.
INTUITIVE CERTIFICATION & EQUINE THERAPY YOUR DIVINE LIGHT@UNICORN MESA
Chantal Fidanza 505-438-1074 - Santa Fe • YourDivineLight.biz Offering Intuitive Guide Certification, Tele-courses, Intuitive Healing Sessions, and Empath Support (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 anchor their divine light and trust their own inner wisdom. Special support for empaths, those particularly sensitive to energy. Discounted Session Packages for ongoing support available. See our ad for more detail.
LIFE COACHING & COUNSELING LYNN CLIFFORD, MA, LMHC
Your Authentic Life Coaching & Counseling 505-231-5353 - Santa Fe •LynnClifford.com In this beautiful yet busy world, experience unique transformation, where authenticity and self-care serve as your compass; compassion and curiosity guide your way. Sessions connect people with their optimal selves via inner guidance, creative process, the natural world, and/or other sentient beings, including horses. (Unmounted. No experience needed.) Phone, Skype and in person. See our ad for more detail. 31 February 2020
LIGHTWORKER
PLANT BASED MEDICINE MICHELLE R. LUCERO, PA-C
PAULA RAYNER
Angelic Lightworker 702-807-0864- prayner5656@gmail.com I have worked with my Angels and Guides for over 30 years helping people clear and dislodge Stress, Pain, Fear, Worry and Overcome Unwanted Habits and I can help you too. My work is performed in a long distance meditation, Call or email me for a free consultation.
MASSAGE DHARMA THERAPEUTIC MASSAGE
Susan Anderson-Warren LMT #7942 New Location: East Mountains off Hwy #14 505-914-0662 bridgetmoon73@yahoo.com
Enjoy a massage that will leave you relaxed and ease your aches and pains. Susan specializes in trigger point release and deep tissue massage. Swedish, CBD, Reiki, Pregnancy, Stretching, Recovery Massage also available.
METAPHYSICAL SHOP AND HEALING HUB PRANA BLESSINGS
LaGina Glass 505-772-0171 Santa Fe PranaBlessings.com Metaphysical Shop and Healing Hub. Offering products and services for healing support. Spaces available to rent for events, classes, workshops, meetings and or private healing.
NATURAL BEAUTY
TRANONT AND BRIZO PURE 505-234-6432
Are you sick of being sick?! I have been practicing traditional western medicine for the past 19 yrs. Although western medicine does have its place, it typically also comes with the price of pharmaceutical side effects, drug interactions and / or risks. Know that there are other options in regaining control of your health naturally through organic “plant based medicine”. I’m a very mindful and caring Physician Assistant.
REGENERATIVE MEDICINE DR. ROBYN BENSON, DOM
Santa Fe Soul Center For Optimal Health 2905 Rodeo Park Dr, East Bldg #3 Santa Fe •RobynBenson.com/gift Regenerative medicine is the reverse of aging and degenerative disease. It’s the science of boosting healing naturally in damaged tissues and in under-functioning endocrine and immune systems. This is being achieved with nutrition therapy, stem cells and oxidative medicine (ozone and high dose vitamin C IVs). It also includes restoring healthy joints, hair growth, skin rejuvenation and sexual function with your own platelet rich plasma (PRP). See our ad for more details..
SHAMANIC HEALING SHEILA RASMUSSEN
720-633-4740 - Santa Fe BA, Contemplative Psych. HeartOfTheSoulHealing.com Sheras10@gmail.com
REVIVAL SUGAR WAX & SKIN CARE
Integrative holistic healing. Experience a unique blend of therapies which unite the cornerstones of wholeness to help you achieve mental, physical, energetic, and emotional health.
The Ancient Art of Beauty 505.345.0033 Albuquerque RevivalSugarWax.com
Focused on using result oriented wholesome products and services for facial skin care and hair removal. Sugar Wax hair removal is the ancient technique of removing body hair. Sugar Wax is gentle on the skin and tends to have longer lasting results over conventional wax. Facial treatments include gua sha, cupping, therapeutic facials, electrical modalities and dermaplaning. Call for an appointment today.
LISSA CALLIRHOE
505-243-3363 - Albuquerque www.singingblessings.com 15 minute free consultation, (note, fragrance free)
I sing healing. With the help of my ancestors - mighty singers! - my wordless singing is magic that connects the material with the spiritual, easing depression and anxieties. Soothing and comforting for grief, loss, overwhelm. Sensing the vibrations your body and soul need, my singing voice can bring you back into harmony again, unifying body and mind, heart and soul.
SOUND HEALING INÈS MARICLE
206-407-5878 www.InesMaricle.com Maricle.Ines@gmail.com
“Inès performs intuitive readings and toning to open the heart, through the gift of sound and clairvoyance. Ready to heal the past? Remove blockages? Gain more clarity? Trust yourself, and life? Call now for a special - three sessions for $233.
STRUCTURAL INTEGRATION BODYWORK BRIAN TERRY
970-222-2710 - Santa Fe DivineAlignmentBodyWork.com 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! Also offering Craniosacral Therapy and therapeutic massage. See our ad for more details.
Lori Witthaus, MA, MSHN, PhD www.loriwitthaus.com 505-738-5566
Initial 30-minute consultation FREE
• body, mind, spirit approach to health • explains principles of holistic nutrition • develops personalized meal plans • reviews laboratory assessments
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NaturalAwakeningsNM.com
• diet and lifestyle evaluations • nurtures healthy eating habits • ongoing lifestyle coaching • explains herbs and supplements