Natural Awakenings, Washington, D.C. May 2019 by Natural Awakenings DC

E FR

HEALTHY

LIVING

HEALTHY

Peter Sagal on

Running Toward Mindfulness PROBIOTICS and Women’s Health How They Support and Strengthen the Entire Body

PLANET

HER SOUL IN BLOOM

Self-Care for All Stages of Life

LOVE MOM Connecting

With the Energy That Made Us

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WOMEN’S WELLNESS May 2019 | Washington, D.C. Edition | NaturalAwakeningsDC.com May 2019

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letter from the publisher

Dear Readers,

Today, most women are looking beyond conventional medicine alone to keep themselves well—by optimizing their health, preventing illness and treating acute and chronic conditions naturally. A holistic approach includes diet, exercise, homeopathy, hydrotherapy, acupuncture, stress reduction and self-care, as well as spiritual renewal. The women in my life remind me that they are becoming more aware that most modern maladies are caused by prolonged exposure to a combination of negative lifestyles and toxic environmental factors, including junk food and malnutrition, pesticides, antibiotics, microwaves and chemical pollution of food, water and air. They also are taking their health into their own hands by making better choices. Our May issue, with a focus on women’s health, helps to add to those positive discussions. We begin that conversation with a blissful feature by Marlaina Donato on the importance of me-time. Most women I know have jam-packed schedules, so this article, “Her Soul in Bloom: Self-Care for All Stages of Life,” guides all women with a different way to embrace the need for self-care. This is a perfect gift for our mothers and those who mother us throughout life this Mother’s Day month. Our women’s health issue also spotlights a timely and critical development in “Toxic Legacy: Breast Implant Warriors Unite.” Writer Linda Sechrist demonstrates the power of many voices when they speak as one to demand answers and federal action. With record numbers of women and teenagers—400,000 each year—undergoing implant surgery, the health risks are becoming too well documented to ignore. If you, or someone you love, has had an implant, this is important (and alarming) information to share. Both women and men will be encouraged by Randy Kambic’s interview with “Peter Sagal on Running Toward Mindfulness.” The popular National Public Radio host talks about healing a wounded psyche by unplugging and embracing the natural world—and you don’t have to run a marathon to do it. Speaking of the natural world, what better time of year to get the little ones out of the house? In “Gardening for Kids: The Fun of Growing Their Own,” Ronica A. O’Hara shows us how this helps grow healthy, veggie-loving kids as well. Fruits and vegetables are also the focus of Melinda Hemmelgarn’s “Vision Quest: Eat a Rainbow of Color for Healthy Eyes.” Two specific nutrients have been shown to reduce the risk and slow the progression of cataracts and macular degeneration—the two most common age- and diet-related causes of vision loss. We all know how smart it is to eat a plant-based diet, but did you know how smart plants are? People have been talking to plants for years, but did you know they talk to each other? April Thompson’s “Plants Talk: Discover Their Secret Language” is a fascinating look at how they communicate to defend themselves and assist their neighbors in the most extraordinary ways. We always appreciate the opportunity to help all our readers (not just the women) learn the latest, cutting-edge information on how to support their health—in so many different ways. Maybe this would be the perfect time to pass this knowledge on to other women in your life—so they, too, can share the gift of health. Best,

HEALTHY LIVING HEALTHY PLANET

WASHINGTON, D.C. EDITION PUBLISHER Stephen Ellis

EDITOR-IN-CHIEF Robin Fillmore

CONTRIBUTING EDITORS Jessica Bradshaw Randy Kambic DESIGN & PRODUCTION Irene Sankey OUTREACH DIRECTOR Samantha Hudgins

CONTACT US Natural Awakenings of Washington, D.C. Phone: 202-505-4835 10411 Motor City Dr., Suite 301 Bethesda, MD 20814 Stephen@NaturalAwakeningsDC.com SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at NaturalAwakeningsDC.com

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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.

Contents 12 HER SOUL IN BLOOM

Self-Care for All Stages of Life

14 PETER SAGAL ON Running Toward Mindfulness

16 TOXIC LEGACY

Breast Implant Warriors Unite

17 THE MOTHER

OUR SOULS NEED

Connecting With the Energy That Made Us

18 WHEN EMOTIONS ARE PHYSICAL

Bodywork for Trauma and Grief

20 PLANTS TALK

Discover Their Secret Language

22 VISION QUEST Eat a Rainbow of Color for Healthy Eyes

24 GARDENING FOR KIDS The Fun of Growing Their Own

26 GOT HORMONES? ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 202-505-4835 or email Stephen@NaturalAwakeningsDC.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Stephen@NaturalAwakeningsDC.com. Deadline for editorial, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Submit Calendar Events to: CalendarNADC@gmail.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-434-9392. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com.

Balancing the Chemical Messengers in Your Body

27 PROBIOTICS AND WOMEN’S HEALTH

How They Support and Strengthen the Entire Body

DEPARTMENTS 6 news briefs 7 eco tip 8 health briefs 10 global briefs 14 wise words 16 healing ways 17 inspiration 18 fit body

20 green living 22 conscious

eating 24 healthy kids 26 women’s health 27 leading edge 28 calendar 31 resource guide May 2019

news briefs

Date Night Cooking Classes Offered at Dawson’s Market

ore fun activities are being hosted at Dawson’s Market. The Rockville grocery has added a series of Date Night Cooking classes to their lineup of events. They will be offering a class on California Cuisine and Wine from 7 to 9 p.m. on May 10. It will feature simple, delicious food along with helpful information about the ingredients, cooking techniques and the wine, all with a California vibe. On May 31, budding chefs will learn the intricacies of Tandoori Cooking. Attendees to this class will be informed of a bit of the history and the ways that anyone can bring this delicious cuisine into their own kitchen. This class runs 7 to 9 p.m. as well and both classes will be taught by Chef Drew Faulkner. Come for a fun night, and then go home with the skills, ingredients and know-how for an enjoyable and educational evening with friends. Cost: $64 per 1 person/$99 for 2. Location: 225 N. Washington St., Rockville. For more information or to register, call 240-428-1386 or visit the Customer Service Desk in the store. See ad on this page.

Natural Awakenings, D.C. Welcomes Dr. Sheri Salartash to Our Family of Advertisers

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Washington, D.C.

ental Excellence Integrative Center is quickly becoming known as Alexandria’s finest comprehensive integrative dental center. Their team of highly skilled professionals specialize in cosmetic, orthodontics and general dentistry, as well as sleep solutions and airway and TMJ improvement with a whole-health approach. This family- and veteran-owned practice serves the dental needs for the entire family. Leading the team is Dr. Sheri Salartash, an expertly trained cosmetic and general dentist, who shares her tremendous wealth of knowledge and experience within her practice. As a biologic dentist, she focuses on comprehensive dentistry, aesthetics and Functional–PhysiologicNeuromuscular Orthodontics with a whole-body mindset. The office is mercury-safe and trained in biologic dentistry and airway/TMJ/sleep apnea solutions. Salartash has gained her experience at several cutting-edge dental practices in Virginia, Washington, D.C. and Iowa. She has been recognized as one of “America’s Top Dentists” by Consumers’ Research Council of America for the past 10 years and has also been nominated as one of the Top Dentists in Northern Virginia Living in 2018 and the Washingtonian in 2019. Salartash was also is featured as an integrative dental expert on the TOP Doctors Interviews which are seen on CNN Headline News, Fox News, Oprah Winfrey Network, CNBC and other networks. At Dental Excellence Integrative Center, each patient receives the highest quality care as “excellence” is not just part of their name: it’s their mission. They educate patients about all possible oral healthcare options, helping them chose their most suitable treatment for each patient’s unique dental and health concerns. Location: 3116 Mt. Vernon Ave., Alexandria. For more information call 703-845-5496 or visit DentalExcellenceVA.com. See listing, page 31.

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ational Integrated Health Associates (NIHA) is pleased to welcome Randy Gastwirt, ND, Ph.D., as the newest member of their team. Gastwirt, a Naturopathic Physician, is trained in naturopathic medicine, herbal medicine, physical medicine, biofeedback therapy and functional nutrition. Gastwirt’s unique blend of natural and conventional medicine reflects his diverse educational background. He received his Doctor of Naturopathic Medicine degree from Bastyr University in San Diego, California—an institution recognized as a leader in the education of natural medicine. Gastwirt also holds a B.A in biology from Pomona College and a Ph.D. in Biomedical Science from University of California, San Diego, School of Medicine. At NIHA, Gastwirt focuses on adult medicine—providing personalized and integrative health care by understanding the patient’s individual circumstances and the root cause of illness. He actively involves the patient in the healing process using a broad range of tools— integrating natural and conventional medicine to support wellness and disease prevention. Individually tailored programs may include herbs, vitamins and supplements and diet and exercise plans to target the unique imbalances each patient is experiencing. His areas of focus include acute illnesses, such as skin, respiratory and urinary tract infections, as well as chronic conditions such as diabetes, cardiovascular disease, inflammatory bowel disease, irritable bowel syndrome (IBS) and digestive disorders, men’s health concerns, cancer, mood disorders and auto-immune disease. Location: 5225 Wisconsin Ave., NW, Ste. 402, Washington, D.C. Gastwirt is currently accepting new patients. To learn more about him or schedule an appointment, call 202-237-7000 or visit Nihadc.com/Practitioners/Dr-Randy-Gastwirt-n-d-phd.html. See ad, page 21.

Repair Your Gut, Regain Your Vitality: A Free Webinar

n estimated one in five Americans suffers from digestive disorders from an inflamed, diseased or imbalanced gastrointestinal system. Many sufferers seek help through over-thecounter medications to alleviate symptoms without addressing the underlying problem. In some cases, digestive disorders become so severe that they develop into serious diseases like inflammatory bowel disease, peptic ulcer disease, pancreatitis and acid reflux. Sometimes these problems can be caused by food allergies. But it doesn’t have to be this way. Dr. Alex Leon from the Rose Wellness Center, in Oakton, is presenting a free webinar at 6:45 p.m. on May 20, entitled A Natural Approach to Dealing With Chronic Gastrointestinal Problems. The gastrointestinal system is a complex set of organs responsible for digestion, nutritional absorption and waste elimination. Symptoms of digestive disorders or inflammation are hard to miss. Many people suffer with chronic constipation, diarrhea and abdominal cramping, yet they are unaware of the cause for their discomfort. There is a direct correlation between GI health and the body’s immune system. When the “gut” is not well, neither is the rest of the body. Some common symptoms include feeling sluggish, frequent fatigue, infrequent (less than once per day) or irregular bowel movements, discomfort or bloating after eating, a diagnosis with a gastrointestinal disease or heartburn or indigestion. In this webinar, attendees will have the chance to learn more about this condition, understand the causes and the natural ways to relieve the symptoms, as well as ask the doctor their personal questions in this live webinar. For more information or to register, visit RepairYourGut.eventbrite.com. See ad, page 22.

eco tip

Skip the Slip

Digital Receipts Gain Momentum Compared to newspapers, magazines and junk mail, retail sales receipts may seem inconsequential in their use of trees and their footprint on the environment. Yet, getting and handling that tabulation of a sale is a health hazard that contributes to landfills. Certainly, some receipts are required for tax records and product returns, but the vast majority serve no future purpose; there’s also a better and safer option than paper. Treehugger.com reports the annual waste from receipts in the U.S. totals 686 million pounds, and that skipping receipts would save 12 billion pounds of carbon dioxide, the equivalent of 1 million cars on the road. The problem is getting worse as many retail outlets include special offers and other promotional information on receipts, making them longer and the corresponding amount of paper used greater. The Ecology Center, an educational nonprofit located in San Juan Capistrano, California, estimates that 93 percent of paper receipts are coated with Bisphenol-A (BPA) or Bisphenol-S (BPS), endocrine disrupters that are used as color developers to help make the receipts more legible. However, the presence of either makes them ineligible for recycling. According to Green America (Green America.org), BPA that can be “absorbed into our bodies through our hands in mere seconds,” can impact fetal development and “is linked to reproductive impairment, Type 2 diabetes, thyroid conditions and other health concerns.” Employees that regularly handle receipts have 30 percent more BPA or BPS in their bodies. In January, California Assembly member Phil Ting (D-San Francisco) introduced legislation (AB 161) nicknamed “skip the slip”, which would require retailers to offer digital receipts to customers. If it passes, it will be the first such law in the country. May 2019

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Dr. Randy Gastwirt Joins National Integrated Health Associates

Japanese researchers interviewed 1,003 Tokyo women over 70 years old about which of 16 types of exercise they did, including dancing, calisthenics, jogging, golf, ball games, hiking, yoga, bicycling and tai chi. In eight years of follow-up, those that danced were 73 percent less likely to be classified as impaired in any of the “activities of daily living” such as walking, cooking, dressing and bathing—a result not produced by the other physical activities. “Dancing requires not only balance, strength and endurance ability, but also cognitive ability: adaptability and concentration to move according to the music and partner; artistry for graceful and fluid motion; and memory for choreography,” writes lead author Yosuke Osuka, of the Tokyo Metropolitan Institute of Gerontology.

Forty-eight percent of American adults have some form of cardiovascular disease, reported the American Heart Association (AHA) in its annual update. The increase is partly due to 2017 updated guidelines redefining high blood pressure as greater than 130/80 millimeters of mercury rather than 140/90, which raised the number of Americans Washington, D.C.

with diagnosed hypertension from 32 percent to 46 percent. American heart disease deaths rose from 836,546 in 2015 to 840,678 in 2016. Studies show that about 80 percent of all cardiovascular disease can be prevented by controlling high blood pressure, diabetes and high cholesterol, along with healthy practices like not smoking, says the AHA.

NaturalAwakeningsDC.com

Women in menopause that are mindful and nonjudgmental of their thoughts are less irritable, anxious and depressed, reports a Mayo Clinic study recently published in Climacteric, the journal of the International Menopause Society. Researchers gave questionnaires to 1,744 menopausal patients 40 to 65 years old and found that those with higher mindfulness scores struggled less with common menopausal symptoms. Mindfulness didn’t lower hot flash and night sweat symptoms, however.

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Mindfulness May Ease Menopausal Symptoms

U.S. Heart Disease on the Rise

Simply changing a diet to include more fruit and vegetables can boost mental well-being, say British researchers from Leeds and York universities. Examining health data of 40,000 people, they concluded those that eat more produce have a better psychological state, and that eating just one extra portion of fruits and vegetables a day could have a positive effect equivalent to around eight extra days of walking a month for at least 10 minutes at a time. A metaanalysis of 16 studies by the UK’s University of Manchester found the mood-boosting effect was particularly strong for women, and it worked with different types of diets, indicating a particular approach is not necessary. When dietary changes were combined with exercise, even greater improvements resulted.

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Dancing Prevents Senior Decline

Fruits and Veggies Boost Moods

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health briefs

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Exercise Improves Young Brains, Too

Selenium and CoQ10 Provide Lasting Benefits

Walking, cycling, climbing stairs and other aerobic activities may improve brain function not only in older people, but also in younger folk, according to a Columbia University study published in Neurology. The study recruited 132 people between 20 and 67 years old that didn’t exercise and had belowaverage fitness levels. Half stretched and toned four times a week for six months and half exercised aerobically on a treadmill, stationary bike or elliptical machine. When they were evaluated for their executive function thinking skills—regulating behavior, paying attention and achieving goals—the aerobics group improved twice as much as the stretching group. “The people who exercised were testing as if they were about 10 years younger at age 40 and about 20 years younger at age 60,” says study author Yaakov Stern, Ph.D.

Swedish seniors that took coenzyme Q10 and selenium during a four-year study were still benefiting 12 years later with a reduced cardiovascular mortality risk of more than 40 percent. In the original study, Linköping University researchers gave 443 independently living seniors over 70 years old either a placebo or 200 milligrams of CoQ10 and 200 milligrams of selenium per day. Those on the supplements showed a reduced risk of dying from cardiovascular disease, improved heart function, less hospitalization, more vitality and a better quality of life. Twelve years later, the researchers examined autopsies and death certificates, and found the supplement-takers had a lower risk of death compared to the placebo group, even if they had diabetes, high blood pressure or ischemic heart disease.

Prenatal Yoga Reduces Caesareans and Labor Pain

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First-time mothers that practiced yoga beginning in the 30th week of pregnancy had fewer caesareans, fewer lowweight newborns and milder and briefer labor pains. They were also less likely to require painkillers or labor inducement. The Mangalore, India, hospital study, published in The Journal of Alternative and Complementary Medicine, included 150 women 20 to 35 years old that were pregnant for the first time and had no prior yoga experience. Half of the women did not do yoga, while the other half took 30-minute yoga classes once every week or two. Women in the yoga group were also more comfortable after giving birth.

Functional Medicine

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Dim Prospects

Hatching a Record

Avian Senior Citizen Astounds Again Being at least 68 years old didnâ&#x20AC;&#x2122;t deter Wisdom, a Laysan Albatross, from recently hatching another chick. The worldâ&#x20AC;&#x2122;s oldest known banded wild bird, which roosts at the Midway Atoll National Wildlife Refuge, in Hawaii, has birthed and raised more than 30 chicks in her lifetime. She and her mate-for-life Akeakamai spent about two months incubating the new egg, and now theyâ&#x20AC;&#x2122;ll raise the chick for five to six months before it flies out to sea. It is uncommon for albatross to return, lay and hatch an egg every single year, but the pair has produced a chick each year since 2006, say U.S Fish and Wildlife Service officials. 10

Washington, D.C.

NaturalAwakeningsDC.com

Poisoned Pastures

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As the Appalachian economy struggles with the loss of three-fifths of its coal mining jobs in the last three decades, a surprising option is emerging for some: beekeeping. The Appalachian Beekeeping Collective offers beekeeping training, including bees and equipment and ongoing mentoring, for displaced coal miners and low-income residents of mining towns; so far, about 35 people are participating. Landowners are donating property for the beehives, which will be maintained without pesticides or antibiotics. Honey from a single hive can bring in about $750 a season, or $15,000 per 20, and additional money can be made selling the beeswax for candles and lip balm. The beekeeping collective is part of Appalachian Headwaters, a nonprofit formed in 2016 with a $7.5 million lawsuit settlement from coal mine operator Alpha Natural Resources for violations of the Clean Water Act. The money has been used to fund environmental restoration projects and to develop sustainable economic opportunities in the coal mining communities of West Virginia.

Higher federal standards for energy-efficient light bulbs established two years ago are in the process of being rolled back by the U.S. Department of Energy, part of a move toward widespread deregulation by the current administration. Consumers stand to lose about $100 per household per year in electric bill savings if the higher standards are not implemented, say critics. The wasted energy could result in more power plant pollution, which harms the environment and contributes to health problems like asthma. The plan would also stifle innovation, eliminating a powerful regulatory incentive for manufacturers and retailers to invest in high-quality, energyefficient LED light bulbs.

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Miners Becoming Beekeepers

Light Bulb Standards Weakened

Nuclear Testing Linked to Radioactive Milk

The hundreds of nuclear bombs detonated on a remote Nevada test site during the Cold War produced radioactive fallout that led indirectly to the deaths of 340,000 to 690,000 Americans, concludes a recent study by economist Keith Meyers, Ph.D., of the University of Southern Denmark. Meyers conducted the research for his doctoral dissertation while attending the University of Arizona. By combining National Cancer Institute data measuring the radioactive element Iodine-131 in local cow milk with countyby-county mortality data, he found heightened death rates in the Midwest and Northeast between 1951 and 1973. The finding suggests that airborne radiation contaminated pastures that, in turn, made milk radioactive and led to the human ingestion of slow-acting, but fatal radioactive isotopes. In comparison, an estimated 200,000 to 350,000 people in the Japanese cities of Hiroshima and Nagasaki died directly from the atomic bombs dropped on August 6 and 9, 1945, respectively.

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Post-Coal Cash

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global briefs

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Human Composting at the End of Life Washington is poised to become the first state to make it legal to compost human remains. A bill allowing for the process, called natural organic reduction, as well as another called water cremation, has passed the state senate and is making its way to the house for a vote. Human composting involves placing a body in a tubular vessel and covering it with natural materials like wood chips and straw. Over several weeks, microbial activity breaks down the body into about a cubic yard of soil. Recompose, a company that wants to offer the practice as an alternative to traditional methods, worked with Washington State University to test its safety for environmental and human health. Six people donated their bodies for the study. The method alleviates much of the carbon footprint associated with both cremation and traditional casket burial.

Bear Blitz

2019 CSA Season

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Climate-Challenged Polar Bears Invade Town About 50 polar bears that usually hunt seals from ice floes have found new cuisine in the garbage dumps in the remote Russian island military town of Belushya Gubam, about 1,200 miles northeast of Moscow. Its 2,000 residents, long accustomed to the occasional bear strolling through, now call it a “mass invasion” as the curious bears peer into windows, stare down barking dogs and dig through trash. Russia’s environmental response agency has sent in a crisis team that is studying how to remove the bears without killing them. The Barents Sea that the bears inhabit is undergoing what a recent study called a “rapid climate shift” from Arctic Ocean temperatures to warmer Atlantic Ocean-like temperatures; the entire western side of the island is now ice-free year round. May 2019

The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness.

Self-Care As Bedrock

HER SOUL IN BLOOM Self-Care for All Stages of Life by Marlaina Donato

o be female is to be Self-care does life coach and author of blessed with an innate not necessarily Expectation Hangover: Overgift for multitasking, coming Disappointment in have to involve Work, Love, and Life. but in our fast-paced, jamtime; it’s a way The San Diego-based packed world, daily life for most women is a juggling act motivational speaker views of being. that can come with a steep self-care to be as vital as edu~Christine Hassler price tag if self-care isn’t on cation. “Women are not taught the to-do list. Depression, anxiety and in high school and college how to take care feeling overwhelmed are all too common. of themselves. Prioritizing self-care is so According to the National Alliance on important. I see so many young women Mental Illness, one in eight women experiwith adrenal or thyroid burnout and eating ence depression during their lifetime— disorders. All of that comes down to stress, twice the rate of men. relationship to self and lack of self-care.” The personal interests of women in Seasons of a Woman’s Life their 30s and 40s trying to balance motherhood and career often get lost in the tangled Each decade poses unique challenges. For underbrush of daily logistics. There can women in their 20s and early 30s, combe a deep longing for identity well into the paring and finding one’s own path can be significant. “The feminist movement of our 50s, especially when children leave the nest. Fears of aging and loneliness often accommothers’ generation opened doors, but so pany women 60 and older. By passionately many 20- and 30-something women have and joyously taking care of body and spirit, interpreted that as, ‘I have to do everything women of any generation can find renewal. and be everything,’” says Christine Hassler,

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Women play vital roles in family and community, much like the foundation of a sound building, and if self-care is not the bedrock, all that is supported by it is likely to be compromised. “I believe we’ve taken the bait, the promise that if we arrange our life circumstances just so, we’ll feel ease and happiness. We’re getting to a place as a collective where we see a bankruptcy in that,” says Miami-based holistic women’s psychiatrist Dr. Kelly Brogan, bestselling author of A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Body-mind-spirit self-care is the heart of Brogan’s approach, and self-love is the lifeblood. “Self-love is quite elusive for most of us, perhaps because our selfesteem is contingent [upon it], and we only feel good about ourselves under certain circumstances. The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness,” says Brogan, who compares a ritualized system of daily self-care that comes first to putting on the proverbial oxygen mask before attempting to meet the needs of others. “Balancing self-love and caring for others starts with recognizing and accepting that it’s possible for you to effectively do both. Self-love at the soul level is the catalyst for healing on all levels, which in turn drives our level of self-worth,” concurs Teigan Draig, a spiritual life coach and busy home-schooling mom in Spencerville, Ohio. She reminds us that putting our needs above the wants of others is not being selfish, but is an emotional necessity that helps women get out of the loop of self-defeatism and self-sabotage. “The first step to finding your fire is learning to love yourself, all of yourself. Self-care and selflove are a total wellness package.”

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~Dr. Kelly Brogan

Benefits of Self-Nourishment Many psychologists agree that self-care can help to improve concentration, promote relaxation, fortify relationships and boost productivity. Most women crave more metime, but don’t know how to implement change. “Without a premise of self-care, we react based on stress patterns. We react with more tension, irritability, guilt and obligation. We say, ‘Yes’ when we want to say, ‘No’. However, when we take stock in our physical, emotional and spiritual well-being, we’re less reactive,” observes Hassler, who underscores self-care as an investment for life. “Most women have inner critics and a negative relationship with self. Self-care is essential so we can turn down the volume of the inner critic, stop peoplepleasing and make self-honoring choices.” Balancing motherhood and career or other obligations can leave many women running on empty and resentful. “We would never tell a loved one who desperately needed some TLC to get over it and just keep going. As busy women, when we don’t take the time to care for ourselves, the consequence is our children getting a mom who is preoccupied, anxious and disconnected,” says women’s life coach Veronica Paris, in San Diego. Catering to everyone’s desires and spreading ourselves too thin can backfire. Paris asks, “How do I want my kids to look back on me as a mother? By taking the time to self-care, we’re taking accountability for how we want to show up in our world rather than shapeshifting from one situation to the next. We can teach our children how to do the same.”

Our Emotions As Wellspring For too many women, another common byproduct of self-neglect can be emotional numbing and feeling “flatlined”. A toxic or addictive relationship to food, alcohol or shopping can be a symptom of a deep need to nourish the self and give a voice to suppressed feelings. “One of our greatest challenges is that we’ve become disconnected from our deep seat of power, which is our capacity to feel,” says Brogan. “We’ve been enculturated to disregard our experience of feeling emotions, and because of this, it’s been reduced to a very narrow bandwidth.” Brogan believes that it is key for women to reestablish a connection to nature’s

Sometimes my daily me-time was only five minutes here or 10 minutes there, but it saved my sanity. ~Teigan Draig rhythms and their own feminine, fluid energy, as well as giving up the need to control. “I think it’s the work of many women to understand that we’re not here to meet the needs of everyone on the planet—and with our loved ones, it disempowers them as much as we’re feeling disempowered. We’re here to meet our own needs and then offer compassion and caring in a way that comes from a more boundaried space.”

SIMPLE SELF-CARE STRATEGIES 4 Schedule me-time on the calendar. 4 Unplug from gadgets. 4 Spend lunch breaks in the park. 4 Rest before hitting the wall of exhaustion. 4 Take 10 minutes to stretch and breathe in the morning. 4 Meditate in the shower; choose a luxurious, natural, body wash. 4 Wear your favorite jewelry. 4 Designate a beautiful tea cup or coffee mug to use on hectic work days. 4 Buy yourself flowers; take yourself out to lunch or a museum. 4 Sprinkle lavender, rose geranium or ylang ylang essential oil on your sheets. 4 Opt for a gentle workout instead of a high-intensity session when tired. 4 Choose a healthy breakfast. 4 Play, be silly and be a kid again. 4 Designate 15 to 20 minutes after the workday to color, doodle or journal. 4 Listen to your favorite music during commuting or cleaning the house. 4 Abandon perfectionism. 4 Connect to a higher power, however you define it, even if it is inner peace.

Hassler affirms that when women are fully present, every aspect of life can be viewed through a clearer lens. “Self-care helps us tap into our super power, which is our intuition, and by doing that, we know what we need and act on that.”

Thrive With Small Changes Beginning the day with self-care can be as simple as taking the time to meditate and breathe deeply for a minute or two before getting out of bed and opting for a healthier breakfast. Feeding our senses and feasting on what gives us joy can be a way of life. “Self-care does not necessarily have to involve time; it’s a way of being,” says Hassler. “The more time we spend on self-care tells the subconscious mind that we’re worth it.” Draig suggests setting personal boundaries, and part of this means reserving time for ourselves. “When I became a new mother, I was running on fumes. Sometimes my daily me-time was only five minutes here or 10 minutes there, but it saved my sanity. Learn to schedule selfcare time in your calendar as you would anything else,” she says, noting, “My house was not always spotless, but it was a trade I was willing to make so I could take care of myself and be a better mother.” Being innovative can be an ally. “Ten minutes walking the dog or taking the baby out in a stroller can become 10 minutes spent saying positive self-affirmations,” suggests Paris. “That 15-minute drive can be spent deep breathing instead of listening to the news on the radio.” Blooming into our best possible self is returning to our essence. “It’s about taking off the masks, no longer living according to expectations and other people. It’s about radical self-acceptance,” says Hassler. Each decade poses an invitation to grow and commit to self-nourishment. “There will be days where you feel like you can’t get the hang of it, but you’ll arrive, and when you do, no matter what age you are, it can be magical,” Draig says. Marlaina Donato is a composer and author of several books in women’s spirituality and holistic health. Connect at AutumnEmbersMusic.com. May 2019

wise words

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Peter Sagal on

RUNNING TOWARD MINDFULNESS On the Brink

Monarchs Need Species Protections Being listed as part of the Endangered Species Act would protect monarch butterflies. In the 1980s, about 4.5 million butterflies spent winters along the California coast. This season’s stay is shaping up to consist of only about 30,000. Fully 99 percent of the species listed under the Endangered Species Act of 1973 are still with us today. To urge the U.S. Fish and Wildlife Service to give monarch butterflies the proven protection of the Endangered Species Act in June, sign the petition at Tinyurl.com/ProtectTheMonarchs.

Yesterday is

history, tomorrow

is a mystery, today is God’s gift, that’s why we call it the

present.

~ Joan Rivers

by Randy Kambic

he 5 million faithful listeners of National Public Radio’s award-winning weekly broadcast Wait Wait... Don’t Tell Me! know that 20-year host Peter Sagal infuses wit and wisdom into his views of the news and the world. In his new book, The Incomplete Book of Running, he brings his trademark humor to a memoir that posits running as a mode of survival—and hope, persistence, practice and love as vehicles of redemption. Sagal’s collection of deeply personal lessons encompasses the emotional spectrum of running, body image and the special bonding between fellow runners. His exhilarating guide to life suggests we keep moving forward in all ways. He also reflects upon the 2013 Boston Marathon, where he finished moments before two bombs exploded, and explores how running helped him cope with a devastating divorce, depression and more. Sagal is also a playwright, screenwriter and the host of PBS’ Constitution USA with Peter Sagal when he’s not writing about the recreation he took up in mid-life where he found himself “lost, in a dark place” after a personal crisis. He lives near Chicago with his wife, Mara.

After becoming a serious runner at nearly 40, when did you realize running had evolved 14

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into something more than a simple mission to get healthy?

I was concerned about my weight, but mainly I was also concerned about getting older. I ran my first marathon in 2005 as an emotional reaction to growing older, and that’s when it all began to change for me. It struck me in a deep way as something I wanted to do better. I’ve rarely experienced the classic “runner’s high”—that endorphin-caused euphoria—although I do believe it exists. Rather, what’s more common is the sense that everything—body, mind—is working in concert, without discomfort, with strength, with ease. To paraphrase a line from Kurt Vonnegut, it’s when “everything is beautiful, and nothing hurts.”

As an advocate of escaping our “digital dystopia” of electronic screens by running outdoors, what’s the benefit you see in unplugging?

I’m a big fan of evolutionary biology. We evolved in very different circumstances than what we are living in now; to be attentive to the world and not with a screen in front of us. The reason we are up on two legs is so that we can look around and think. We’re supposed to ruminate.

ACROSS THE MILES O photo by Kyle Cassidy

ur sport seems mindless only to people who never run long enough for any thought to form other than, ‘When can I stop running?’ But the only way to succeed as a long-distance runner is to do it mindfully, to be aware of the body and the world it is moving through. I think about my motion and my breathing, my muscles and their state of agitation or stress or relaxation. I note my surroundings—the downward slope I would never notice driving this street, the hawk’s nest I would never see for lack of looking up, the figure in a window caught in a solitary moment of their own. I think about the true meaning of distance—about the learning that comes from running a mile in your own shoes. From The Incomplete Book of Running, by Peter Sagal.

I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running. We didn’t evolve these extraordinary brains and self-consciousness so we could outsource our thinking. Anybody who has done creative work knows what’s needed to do that is uninterrupted thought.

Of the many anecdotes you cite about bonding with others through running, which one was the most gratifying?

What can non-runners take away from your book?

Probably when I ran with William Greer, who I didn’t even know 24 hours before we ran the 2013 Boston Marathon, and by the end of that day we were friends forever because of all we went through together. [Greer is visually impaired and Sagal was his volunteer guide during the race.] We’re still in touch; we sometimes run together. He wouldn’t have finished if I wasn’t helping him and I wouldn’t have finished if he wasn’t helping me.

Go outside. We weren’t meant to spend so much time in offices. Take the headphones off, move, use your body. Look at little kids in playgrounds—they’re just running around before getting trained into games. We forget that. We spend so much time in our heads reading, watching screens. I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running.

Randy Kambic is a freelance writer and editor, in Estero, Florida. May 2019

healing ways

TOXIC LEGACY

Breast Implant Warriors Unite Rawpixel.com/Shutterstock.com

by Linda Sechrist

he U.S. Surgeon General’s warning on cigarettes hasn’t prevented individuals from smoking, nor has the U.S. Food and Drug Administration (FDA) list of risks and complications associated with breast implants kept women from undergoing voluntary breast augmentation. Since 1997, the number of saline- and silicone-filled breast implant surgeries has tripled. According to the National Center for Health Research (NCHR), more than 400,000 women and teenagers undergo breast implant surgeries every year, with 75 percent for augmentation of healthy breasts and 25 percent for reconstruction after mastectomies. The marked increase in surgeries implanting these Class III “high risk” medical devices includes many women that undergo procedures to replace old implants that have broken or caused other problems. An estimated 40,000 U.S. women a year have the surgery to remove the implants entirely. These “explants” stem from a variety of issues, from rupture or delayed wound healing to broken implants that have caused breast pain, capsule contracture, spontaneous deflation, breast lesion, infection, wrinkling/ scalloping and necrosis. Another reason for removal is the growing concern about the reported incidence of breast implant-associated anaplastic large cell lymphoma (BIA-ALCL), a treatable T-cell lymphoma, and breast

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implant illness (BII) associated with both silicone and saline implants. The FDA first sounded the alarm about the rare lymphoma in 2011, linking it to implants with textured, Velcro-like outer shells. In February, the federal agency issued a letter to healthcare providers seeking to increase awareness “about an association between all breast implants, regardless of filling or texture,” and BIAALCL. On the issue of BII and other problems reported by women with implants, the FDA has remained largely silent, suggesting that “studies would need to be larger and longer than these conducted so far.” However, the number of women with implants reporting health problems has prompted the FDA to demand that two manufacturers of the devices conduct proper long-term health studies. The agency sent out letters in March warning of deficiencies in FDA-required research and the possibility that their products could be taken off the market. The move is considered to be a victory for patient activism. Facebook.com/groups/ HealingBreastImplantIllness has become a sanctuary for more than 68,000 women that report a range of symptoms associated with BII. Nicole Daruda, of Vancouver Island, Canada, says she created the group to support women that visited her website, HealingBreastImplantIllness.com, where she told her personal BII story that began with

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implant surgery in 2005. “I never anticipated an avalanche of women’s stories about the symptoms that I endured before having my explant surgery in 2015.” After hearing from other women, Daruda felt affirmed in her suspicions that implants had caused her fatigue, brain fog, memory loss, headaches, joint and muscle pain, hair loss, recurring infections, swollen lymph nodes, rashes, irritable bowel syndrome and problems with thyroid and adrenal glands. “I believe that various doctors pigeonholed my symptoms into the category of autoimmune disorders because few general practitioners are aware of BII.” Diana Hoppe, M.D., a board-certified OB/GYN in Encinitas, California, never heard of BII until earlier this year. “Doctors rely on published, evidence-based study results, and while there are none linking connective tissue disorders and breast implants, I suspect that the outcomes of studies conducted by breast implant manufacturers are equally as suspicious as the outcomes of studies done by the manufacturers of cigarettes.” One longtime BII combatant says, “My body mounted an all-out war, in the form of a foreign body immune response.” She learned about BII from Tinyurl.com/ BreastImplantIllness, but is unable to afford the explant surgery that would remove the apparently toxic invaders. NCHR reports that at the time of explant surgery, approximately three out of five women have had implants and their unhealthy symptoms for 10 years or more. After explant surgery, 89 percent of the women report improvement. However, explant surgery is just the first step. Daruda used chelation and the protocols of Gerson Therapy, a natural treatment that activates the body’s ability to heal itself through an organic, plant-based diet, raw juices, coffee enemas and supplements. “It took me four years to recuperate,” she says. “It didn’t take that long to know the lesson I wanted to share with other women: Self-love and self-worth are more important than society’s false concepts of beauty. The essence of who we are is not tied to any body part.” Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com.

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inspiration

The Mother Our Souls Need GROW Connecting With the Energy That Made Us by Christiane Northrup

his Mother’s Day, I want to tell you about a different way to think about your mother and about yourself—a way that is deeply true and liberating, no matter what is going on with your mother. On a soul level, we’re old friends with our mothers. And they signed up for assisting us on our souls’ journeys big time—by being willing to take on the role of our mother. And no matter how well they did or didn’t do that job, we have a job, too: to realize that though we might not have had the mother we wanted, we all got the mother our souls needed. What’s more, every single one of us can connect right now with the mother energy that made all of our bodies in the first place—the Earth herself. It has been said that when you lavish your attention on the Earth—on a flower, or a stream or any aspect of nature—that energy loves you right back. In the book series The Ringing Cedars, Anastasia refers to the land you live on and love as, “Love dissolved in

space.” You can feel this when you travel to parks and gardens, farms and yards that have been loved by those who live there. This mothering energy is available to each of us from the Earth and from Mother Nature—no matter what has happened with your biological mother. So here is my prescription for a glorious Mother’s Day. Call your mother—in spirit, if she is no longer in a body—or if speaking with her directly is too painful. Here’s a special prayer: “With my Spirit, I send Divine Love to my mother’s Spirit.” That’s it. Just say this prayer. With your whole heart. And let go of the outcome.

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Happy Mother’s Day. Christiane Northrup, M.D., is a leading authority in the field of women’s health and wellness. The full text of this excerpt, reprinted with permission, appears at DrNorthrup.com. © Christiane Northrup, Inc. All rights reserved. May 2019

fit body

JUNE

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Brain Health

Plus: Green Building Trends

WHEN EMOTIONS ARE PHYSICAL

Bodywork for Trauma and Grief by Marlaina Donato

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assage is often emotional distress, the Like a perfect associated body has one objective: dance partner, a with spa-like get us to safety. Yet, many skilled bodywork pampering, yet it is also an times, the amygdala—the practitioner follows part of the brain that effective therapy for reducing physical and emotional the nervous system plays a key role in this pain. Bodywork can lower and helps the client process—becomes hyper blood pressure and reduce alert and falsely perceives access sources stress hormones, which in danger when there is none. of trauma. turn helps to balance blood Trauma becomes hardsugar and boost immunity. wired into the nervous ~Lissa Wheeler A surge of the feel-good system. Pain syndromes neurotransmitters serotonin and dopamine and tension are common symptoms. is also a natural perk of rubdowns. No matter what the pattern for handling On the emotional level, massage thertrauma, it takes a lot of work for the body to apy can offer profound benefits for anyone repress emotions, and it will create tension experiencing acute grief or the effects of a in the form of “armoring” to defend against traumatic past. A Swedish study published unwanted feelings. “Trauma is a physiological in the Journal of Clinical Nursing shows that experience. Body tension that results from bereaved individuals that received 25-minunresolved trauma will not respond to only ute hand and/or foot massages once a week releasing muscle tension,” explains Lissa for eight weeks felt greater comfort and Wheeler, author of Engaging Resilience: Heal were more capable of coping with stress. the Physical Impact of Emotional Trauma: A Guide for Bodywork Practitioners. The Body’s Pain Language Wheeler’s Medford, Massachusetts, When the “fight-or-flight” stress response practice focuses on releasing emotional is activated in the presence of danger or patterns locked in tissue memory. “When

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the nervous system is frozen in a state of threat long after the actual threat is gone, all of the body’s activities of healthy regulation are challenged. This affects not only skeletal muscles, but also smooth muscle such as what’s found in the gastrointestinal tract. Sleep problems and teeth grinding can also result.”

Cellular Memory and CranioSacral Therapy

Swedish massage, Thai massage and shiatsu are all ideal treatments for chronic pain, grief and emotional imprints locked within the body’s cellular consciousness. CranioSacral Therapy (CST) offers a gentler alternative. “CranioSacral Therapy can unravel cellular stories and assist in freeing repressed or preverbal emotions from childhood,” says Seattle-based CST therapist Barbara Coon. “Experiences are held in the body. Stress and muscular tension activate the vagus nerve, and CST focuses on calming [it].” The vagus nerve facilitates communication between the brain and the heart, lungs and gut. Coon attests to the modality’s body-centered support for reducing anxiety, depression, panic attacks, memory loss, sleep disturbances and grief. “Some people respond well to deep tissue work, while others do better with the gentleness of CranioSacral Therapy,” says Wheeler. “Like a perfect dance partner, a skilled bodywork practitioner follows the nervous system and helps the client access sources of trauma.”

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Healing Frequencies

Clinical aromatherapy and therapeutic sound can also play a vital role in emotional healing, especially when combined with bodywork. Kelli Passeri, a massage therapist and owner of Sound and Stone Massage, in Pittsburg, Kansas, utilizes a subwoofer speaker beneath her massage table so clients can feel the vibrations of the music. “I play music recorded in specific frequencies that align with the body and the chakras or energy centers to help rebalance the energy body,” says Passeri, who also uses rose quartz crystals in her hot stone sessions. She relies on aromatherapy blends that promote opening on both physical and emotional levels. Passeri has observed common pain patterns in her clients that often don’t have a physical cause. “The sacrum tends to hold on to lifelong traumatic emotions from childhood, and the shoulders tend to reflect more current emotional blockages and issues,” she says, adding, “I encourage my clients to open up or cry because it’s a healthy thing to do. There’s no need for embarrassment and is totally okay.” Healing on any level might take time, but allowing the body’s stories to be witnessed without judgement is key. “The good news is that when trauma is worked through, the whole body is much more resilient and has a greater capacity to live life fully,” Wheeler says. Marlaina Donato authored Multidimensional Aromatherapy and several other books. Connect at AutumnEmbersMusic.com.

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green living

PLANTS TALK

Discover Their Secret Language

by April Thompson

hile flowers We underestimate versity of Toledo, in Ohio. “In the 1970s, researchers are known to what plants can began to notice plants unlean toward do because their der attack respond by inlight, a growing body of communication is creasing defensive chemisresearch is demonstrattry—things that make a ing plants also respond to invisible to us. plant distasteful or toxic sounds and scents—and ~Heidi Appel to predators,” he says. then herald the news to Researchers noticed that their neighbors. Far from control plants also seemed to respond to being passive life forms, members of the plant kingdom are adept at interact- their neighbors being attacked. Since then, Schultz, Karban and ing with their environments and with other investigators have discovered that each other. “Plants don’t have specialized plants emit complex profiles of odors in sense organs, but like animals, plants the form of volatile compounds that can are very capable of sensing their enbe picked up by other plants, as well as vironment. They perceive cues, weigh insects. Studying sagebrush in the Sierra different alternatives and allocate Nevada mountains, Karban found that resources in very sophisticated ways,” plants under duress emit chemical cues says Richard Karban, professor of that trigger nearby plants to increase entomology at the University of Calitheir defenses. fornia at Davis and the author of Plant These odors vary with the type of threat and time, working to attract Sensing and Communication. pollinators during the day and fendBetter Living Through ing off enemies at night, Schultz says. A plant being eaten by an insect may Chemistry Early evidence of plant communication release a chemical that attracts predawas discovered by accident, according tory insects looking for herbivore prey. to Jack Schultz, senior executive direc“There is a clear adaptive advantage in tor of research development at the Uniattracting the ‘enemy of your enemy’, 20

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who can act as a bodyguard for the plant being attacked.” Smells are just part of a plant’s multisensory life, says Heidi Appel, a professor in the Department of Environmental Sciences at the University of Toledo and one of Schultz’s collaborators. Appel’s research with collaborator Rex Cocroft, at the University of Missouri, demonstrates they’re listening for threats, too. Her lab exposed plants from the mustard family to the sound of a caterpillar feeding, with control plants in silence or “listening” to a recording of the wind or other insects, and found that those vibrations didn’t effect the same defensive-priming response as that of the plant-munching caterpillar. “Plants have no special sense organs, so their sophisticated sense of hearing is very surprising,” says Appel.

Nature’s Networks

Karban’s lab isolated plants to determine that their chemical signals were transmitted by air rather than soil or root systems. Yet researcher Suzanne Simard, a professor of forest ecology at the University of British Columbia, in Vancouver, is digging into the underground connections, finding that trees are interacting with one another below the ground in complex ways. Trees have a symbiotic relationship with fungi that’s built on a mutually beneficial exchange of nutrients, says Simard. This underground network links root systems of trees together, enabling them to exchange carbon, water and other nutrients in a kind of natural balance sheet. Simard discovered these networks had hubs—typically older “mother trees”—that can connect to hundreds of saplings and send them excess carbon that can quadruple their survival rates. Simard also found that trees engage in “defense signaling” similar to plants, increasing their natural defenses in response to damage inflicted on their neighbors, but only if the mycorrhizal networks of fungi that aid in sending such messages are intact. Simard’s re-

Plants have no special sense organs, so their sophisticated sense of hearing is very surprising. ~Heidi Appel search seeks to understand how environmental threats like climate change and logging may further disrupt these communication networks. Recognizing all of the communication that exists between plants, we might wonder if human words of encouragement can help them grow. Perhaps, but not for the reasons one might hope, says Appel. “Whenever we feel a sense of connection to another life form, we are more likely to take better care of it,” says the researcher. “We underestimate what plants can do because their communication is invisible to us. Yet we also have to be careful about overestimating their abilities. We need an understanding to be driven by science, and not wishful thinking.” April Thompson is a freelance writer in Washington, D.C. Contact her at April Writes.com.

May 2019

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conscious eating

Vision Quest Eat a Rainbow of Color for Healthy Eyes

by Melinda Hemmelgarn

ne of the best ways to protect and preserve our precious eyesight is to focus on food. In general, the same plant-based, antioxidant-rich diets that defend against heart disease and cancer also contribute to eye health by reducing the risk of cataracts and macular degeneration—the two most common age-related causes of vision loss. However, two specific nutrients—lutein and zeaxanthin—deserve special attention. These compounds uniquely concentrate in the macula, the centrally located part of the retina responsible for visual acuity, and are most vulnerable to oxidative damage from light exposure. Both are members of the carotenoid family, a large group of powerful antioxidant nutrients found mostly in fruits and vegetables, especially those with dark green, deep yellow, red and orange pigments. According to the National Eye Institute and the American Optometric Association, lutein and zeaxanthin help absorb damaging ultraviolet light from the sun, as well as blue light from computer screens, digital devices and LEDs. “Think of lutein as a sort of sunblock,” says Elizabeth Johnson, research associate professor at the Friedman School of Nutrition and Science Policy at Tufts University, in Boston. Speaking at the Academy of Nutrition and Dietetics annual meeting in Washington, D.C., last fall, Johnson described the yellow macular pigments—lutein and zeaxanthin—

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as “internal sunglasses” that protect the eyes’ photoreceptor cells. “Yellow pigment absorbs blue light,” Johnson explains. The greater our macular pigment density, the more protection we have against light damage, and the better our visual function. As a bonus, macular pigment density also aligns with improved academic performance and cognitive function across our lifespan, reports Naiman Khan, Ph.D., a registered dietitian and director at the Body Composition and Nutritional Neuroscience Lab at the University of Illinois at Urbana-Champaign. Because lutein is actively transported into breast milk, Johnson suspects the compound is important to infant eye and brain health. Despite solid scientific evidence confirming the benefits of lutein and zeaxanthin, there is no official recommended daily allowance. Johnson explains that Americans typically consume less than two milligrams per day, falling short of levels needed to enhance visual and brain function and slow the progression of age-related eye diseases. Her advice: Eat foods that provide between six to 10 milligrams of lutein and two milligrams of zeaxanthin each day. Dark green leafy vegetables, including kale, spinach and collard greens, provide the highest amounts of lutein and zeaxanthin, especially when cooked. For example, one cup of cooked kale or spinach delivers more than 20 milligrams of lutein and zeaxanthin, whereas one cup of raw spinach contains just under four milligrams.

Johnson explains that cooking breaks down plant cell walls, making the carotenoids more bio-available. Plus, because lutein and zeaxanthin are fat-soluble, lower amounts found in avocadoes (0.4 milligrams in one medium fruit) are better absorbed. Further, simply adding an avocado or oil-based dressing to raw, dark leafy green salads will increase intestinal absorption. The same is true for egg yolks (0.2 milligrams per large egg). In a study of 33 older adults, published in The Journal of Nutrition, researchers found that consumption of one egg a day for five weeks significantly increased blood levels of lutein and zeaxanthin without raising cholesterol levels. According to the National Eye Institute and their Age-Related Eye Disease Studies (AREDS), additional nutrients that benefit eye health include vitamins C and E, and omega-3 fatty acids.

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Eat the “rainbow”. Choose a variety of colorful, organic fruits and vegetables daily; they are rich in eye-protecting carotenoids, flavonoids and vitamin C. Whole grains, nuts and seeds provide vitamin E, and fatty, coldwater fish such as sardines, salmon, tuna and mackerel are excellent sources of omega-3 fatty acids. Vegan sources of omega-3s include walnuts, ground flax, hemp and chia seeds, or microalgae supplements.

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When it comes to eating for eye health, here’s some more insightful advice:

Become familiar with the best food sources of lutein and zeaxanthin: lpi.OregonState.edu/mic/dietary-factors/ phytochemicals/carotenoids.

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Children’s Health

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healthy kids

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Green Building Trends Plus: Brain Health

Gardening for Kids

The Fun of Growing Their Own

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202-505-4835 24

Washington, D.C.

by Ronica A. O’Hara

t’s May, and the temperature is rising, as is the sap and green shoots. It’s the perfect time to involve kids in growing their own garden that will get them outdoors, teach them planning and perseverance, and develop their motor, literacy and scientific skills. A South Korean study found that gardening provides both high- and moderateintensity exercise for kids. It builds good eating habits, too: A British study of 46 9- and 10-year-olds found that they ate 26 percent more vegetables and fruit after growing a school garden, and a University of Florida study of 1,351 college students showed them more likely to eat veggies if they had gardened as children. For the most gratifying results, give kids a sense of ownership. “Let them make the decisions and be in charge of the care of the garden as much as developmentally possible,” advises Sarah Pounders, senior education specialist at KidsGardening.org, in Burlington, Vermont.

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Getting Started

Order some seed catalogues, look online—or better yet, take a child to the local garden nursery. Let them decide what to grow. Their choices are as diverse as their interests. Veggies, flowers and plants that draw butterflies each have their own appeal. Some, like sunflowers, radishes and lettuce, are fast-growing, offering quick gratification. Or, they can choose a theme. “If your child likes Italian food, plant tomatoes and basil. If they enjoy Mexican food, then peppers and cilantro. For flowers—zinnias and cosmos—let them make flower arrangements from early summer into the fall,” suggests Susan Brandt, of Bristow, Virginia, co-founder of the gardening site BloomingSecrets.com. Visiting a plant nursery offers the perfect opportunity to put kids on the path to healthy living. Point out and discuss the differences between organic and nonorganic seeds and between chemical fertilizers containing Roundup—labeled “Keep Out

Choose the Spot

A three-foot-by-three-foot plot is an ideal size for a child’s garden, as long as it gets lots of sunshine. If living in an urban area, go with pots of soil in a sunny window.

Get the Right Tools

For young kids with short attention spans, small plastic spades, rakes and hoes might work. But older kids need hardier tools. Get them properly fitted garden gloves, plus sunhats and sunscreen.

Plant the Seeds

Help them read and interpret the seed package directions, if necessary, and use a ruler to measure proper spacing. “I always try to have a mix of plants that start from seed and from transplants, so that kids can have both immediate and delayed gratification,” says Pounders.

Water, Weed and Mulch

Show them how to use the watering can or hose properly, usually watering only when the soil is dry to a depth of one inch. They can mix their own non-toxic pesticide out of vinegar and salt, and spread such organic mulches as straw, newspaper, grass clippings and leaves to discourage weeds.

Get Scientific

“They can look at the soil to see all the living creatures in it, which is especially fun

through a microscope,” says Dixie Sandborn, an extension specialist at Michigan State University. “They can learn about vermiculture by making a worm bin and feeding the worms their table scraps.” With a ruler, they can measure the growth of various plants and create a chart comparing rates. By taking photos or drawing pictures on a daily or weekly basis, they can compile an album, along with their commentary on weather patterns.

Have Fun

“Let them add personal touches like stepping stones, signs and other decorations that let them express their personality in their garden space,” says Pounders. Help them build a scarecrow, bird feeder, toad house, bird bath, sundial or a tent. Make a teepee or small enclosure and cover it with flowers, vines or climbing beans.

Harvest the Crop

After picking ripe vegetables, kids can find recipes and prepare snacks or a dish; arrange plucked flowers in vases and take photos; do craft activities with seeds, plants and flowers, like making potpourri or framing dried flowers; or throw a garden-themed party with favors that include herbs or seed packets. “You could have a ‘pa-jam-a’ party. Kids could wear their pajamas, pick berries, and make jam to take home,” suggests Sandborn. Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.

More to Grow By KidsGardening.org: Designed for schools and families, this site has a wealth of kid-friendly information on everything from seeds to pollinators to creating pirate gardens.

Build-your-own worm farm: See how at Tinyurl.com/KidsWormFarm. Youth Gardening Clubs: Many local chapters of garden clubs have these.

BOOKS THAT HOOK YOUNG READERS

ooks for kids can be the ultimate gift that keeps on giving. Here are some favorites. The Nocturnals is a critically acclaimed, middle-grade series for readers that love animals, adventure and a hint of mystery. Written by film director and author Tracey Hecht, the books also relate to elementary school children, covering bullying, confidence, friendship and self-acceptance. The free reading kit via NocturnalsWorld.com includes activities. As a mom with a career, Crystal Bowe recommends Goodnight Stories for Rebel Girls: 100 Tales of Extraordinary Women. “My daughter loves it and has been introduced to amazing female role models.” Noah the Narwhal, A Tale of Downs and Ups, by Judith Klausner, is a brightly illustrated picture book about friendship and invisible disability. What Do You See on Chanukah? is a board game book for toddlers by Bracha Goetz. Up in the Garden and Down in the Dirt, by Kate Messner, shows kids that plants are more than what’s seen above ground. Hello, Hello, by Brendan Wenzel, a picture book for ages 3 to 6, celebrates animals, including 30 endangered species.

Tinyurl.com/YouthGardeningPrograms.

4-H: Many state 4-H organizations conduct special gardening activities, which can be found by Googling the name of a state along with “4-H gardening”. May 2019

FotoHelin/Shutterstock.com

Kues/Shutterstock.com

of Reach of Children”—and organic fertilizers containing fish, seaweed and other natural nutrients.

women’s health

Got Hormones? Balancing the Chemical Messengers in Your Body

by Elizabeth McMillan

o you ever feel like you are going crazy or are having intense mood swings? Perhaps your menstrual cycle governs your mood and well-being, or you are having hot flashes or terrible menstrual cramps. Maybe you are so tired that you cannot get out of bed, or you are having steep dips in energy in the afternoon. Many of these concerns can be managed by balancing your hormones. Hormones are chemical messengers in the body that are an essential part of every cell. Collectively, hormones, including estrogen, testosterone, adrenaline, progesterone, thyroid and insulin, make up the endocrine system. The endocrine system acts like the postal service of the body—sending messages between organs. Hormones function in nearly every system in the body. For instance, estrogen and progesterone are neuroprotective, meaning they protect the brain from inflammation, and later in life, from Alzheimer’s. They are also a critical part in the female menstrual cycle. There is a multitudinal relationship between the reproductive hormones and the hormones 26

Washington, D.C.

that play a role in one’s mood, willpower and motivation. Estrogen and progesterone are also related to immune health, thyroid health, bone health, cardiac regulation and sugar metabolism. Each of us, women and men alike, has a unique balance of hormones and these may fluctuate throughout our life—however, it is important to maintain hormonal balance. Because hormones govern our bodies, when they are not in a “happy” state, neither are you. In excess or deficiency, our hormonal health can impact several areas of our health and wellness, and thus, promoting hormonal balance is key. To find hormonal balance, it is important to first test (and not guess!) hormone levels to get a baseline. There are many tests to determine hormonal health from blood, saliva and urine. All have different benefits, however, there is a newer test, the DUTCH test, which is becoming the gold standard for hormone testing. DUTCH stands for Dried Urine Test of Comprehensive Hormones. This not only tests for hormone levels but also their metabolites, which are the

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second layer of hormonal health that allows us to better determine hormone metabolism. This test might show if your hormones are acting to protect the body or acting negatively on the body. Understanding one’s unique hormone metabolism provides insights toward a specific roadmap for hormone balancing. Some signs and symptoms of hormone imbalance include infertility, irregular periods, weight gain, inability to lose weight, depression, anxiety, fatigue, insomnia, low libido, changes in appetite, digestive issues, hair loss/thinning and everything in between. Throughout one’s life, a woman’s hormones change drastically—from the start of menstruating and even after menopause. In the midst of these changes, it is important to know that the hormone cycle is not supposed to be a painful or moody life-changing experience that happens monthly. Menopause is supposed to be an event that comes with ease. Painful cramps, hot flashes, cravings, miscarriages and mood swings do not have to be hormonal occurrences. Typically, a woman’s hormones will take a hit in her 40s and 50s—right before menopause. After menopause, the adrenal glands must take over for the ovaries. It is important to set up healthy adrenals so that menopause does not allow us to crash and burn. Stress, constantly juggling all avenues of life, dietary habits, sleep health and exercise will greatly impact hormonal health. Once a baseline is established, there are many ways to balance hormones and promote ultimate wellness. Different balancing measures are used depending on what the life goals are at that time. For instance, prescriptions for diet, exercise and supplementation will differ if one is trying to conceive children as opposed to a plan for a woman entering menopause. Testing is the starting point to finding our emotional and hormonal balance that encourages energetic wellness throughout our lives. Elizabeth McMillan, CNS, LDN, is a clinical nutritionist at the Rose Wellness Center. For more information, visit Rose Wellness.com. See ad, page 9.

leading edge

IOT ICS

PRO B

Probiotics and Women’s Health

How They Support and Strengthen the Entire Body by Allan Tomson

hen we talk about women’s health, we might first want to consider female hormones. We can also look at the glandular system, such as the pituitary adrenal axis, the thyroidpancreas, or the importance of the liver that does so much to detox and protect the body. However, there is a trending topic in women’s health that is equally important: the gut microbiome and how it supports and strengthens the entire body. With more and more research being published on this subject, it is becoming clear that some early thoughts on the microbiome didn’t provide a comprehensive view. First, let’s look at some anatomy and physiology. The body has a mucous layer covering the surface area of the digestive system—from the mouth, nose and sinuses all the way to the rectum. Additionally, there is a mucosal layer

covering the inner surface of the lungs and urinary tract. In fact, the mucosal layer has 150 times more surface area than the skin. Within this mucosal layer are millions of immune cells and even more bacteria living there—150 trillion bacteria in the digestive system alone! Everything is in a constant balance. The body takes in information from the world we live in via this mucosal layer, with the gut layer serving as central command for all mucosa in the body. Damaged mucosa there will give rise to leaky gut. This is largely responsible for disease in other areas of the body through the process of inflammation. The result may give rise to Hashimoto’s thyroiditis, arthritis or any number of chronic and autoimmune disease processes. Let’s look at a several studies of

probiotics that are truly eye opening. The first is a 2015 study published in Nature, by the University of California, Davis. They took 16 probiotic products readily available and studied whether the species of bacteria claimed on the label were actually in the products. The result was that only one of 16 had the bacteria species in it that was on the label. These were childrens’ probiotics. Another similar study looked at 40 products to see if the probiotic bacteria ended up in the gut and were viable. They found that almost all the bacteria species were killed when they went through the harsh environment of the stomach. Nothing was still alive! From these studies, we can conclude that delivering live bacteria to the area that needs them is extremely difficult. The body uses the stomach acid and bile from the gall bladder as barriers to unwanted bugs. One type of probiotic has been shown to move successfully through the stomach and gall bladder regions and remain alive. These are soil-based organisms known as spores. Spores have a protective coating that allows them to survive in soil and they are also effective against stomach acid and bile. Once in the intestines, they are able to attach to the mucosal layer and have strong inhibitive properties toward harmful bacteria while promoting the healthy ones. These probiotics are showing great promise, not only in restoring gut health, but also in shifting some chronic conditions that don’t respond to other treatments. By looking to spore-based probiotics, you’ll find a more effective option to take in needed probiotics and be healthier for it. Allan Tomson, DC, is the executive director of Neck Back & Beyond Healing Arts, an integrative wellness center in Fairfax, with a satellite office in Manassas. Tomson is a chiropractor and has skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. To learn more on this topic, contact him at 703865-5690 or visit NeckBackAndBeyond. com. See ad, page 19. May 2019

calendar of events

SATURDAY, MAY 11

NOTE: All Calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email CalendarNADC@gmail.com for guidelines and to submit entries. No phone calls or faxes, please. Tune Up Your Chakras with Crystals and Essential Oils – 4:30-6pm. Come explore the properties of various crystals and essential oils and ways that you can use them for mind-body-spirit healing. $50. Georgetown Massage and Bodywork, 1726 Wisconsin Ave, NW. Register: EventBrite.com/e/Tune-UpYour-Chakras-with-Crystals-Essential-Oils-Tickets -59168714217. Info: Info@YourStellarSelf.com.

THURSDAY, MAY 2 Touch of Massage – 10am-5pm. In just one day, learn how massage relaxes, heals and rejuvenates. Using techniques from Swedish massage, students work on the feet, hands, face, neck and back. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/Continuing-Ed. Create Outside the Lines – 6-7:30pm. With Kiersten Gallagher. For those who can’t make the daytime class or can’t get enough creativity time, join us for a night of creativity. We will play with color and explore a fun way to express ourselves. $15 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

FRIDAY, MAY 3 Dance Magic – 7-8:30pm. With Karen King. Tap into your inner wild. A delicious dance experience with free dance and guided practices. $15. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellBeing.Center /Special-Events. Info: 703-429-1509.

SATURDAY, MAY 4 Detox Therapist – 7am-3pm (CST). Learn the latest detox techniques for yourself, your family or your professional service. $199. A Life of Peace, Register: ALifeOfPeace.org. Vibrant Spring Cooking to Nourish and Heal – 1-4pm. With Chef Cathryn Pethick. It is worth the time to prepare freshly made food to heal your body and soul. Abundance, bounty, new growth: with the rise of spring, our fresh food choices expand as the spring markets fill with the season’s best offerings. $25 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

Hawk Medicine: An Insight into Indigenous Medicine Using Dance and Storytelling – 5-6:30pm. With Aminah Sané Ghaffar. This program will focus on the ideology of Indigenous medicine from a Native American perspective. Experience the realignment of mind, body and spirit through storytelling, traditional dance, singing and drumming. $15 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

SUNDAY, MAY 5 World Laughter Day – Fletcher’s Boat House, 4940 Canal Rd, NW. Info: Arlington LaughterYoga@yahoo.com.

Washington, D.C.

Couples Massage – 2-5:30pm. Increase awareness of self and other through the energetic exchange of Swedish massage. Must arrive in a pair in order to work on each other. Couple may be romantic or otherwise. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI. org/Continuing-Ed. Sacred Fusion Drum Circle – 7-9pm. Every 2nd Sat. With Brenda Paradisio. Experiential fusion of drumming, chant, ritual and storytelling inspired by the cycles of the season. Instruction included. $20. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellbeing.Center/Special-Events. Info: 703-429-1509.

SUNDAY, MAY 12

Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info: ArlingtonLaughterYoga@yahoo.com.

YogAnatomy! Lower Body: Self-Care for the Pelvis, Hips and Legs – 2:30-5:30pm. Focus and (re)learn anatomy of the lower body. Class includes meditation, lecture and yoga practice. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/ Community-Workshops.

FRIDAY, MAY 10

MONDAY, MAY 13

Mini Tarot Friday – 12-2pm. With Robyn Wolf. Highly intuitive 15-minute reading. A fun lunchbreak opportunity. $20. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellbeing.Center/Special-Events. Info: 703-429-1509.

Coming Home to Our Senses – 6:30-7:30pm. With Candida DeLuise, LICSW. Mindfulness and meditation practices deepen our relationship to ourselves and our world. Join us for evidencebased meditation techniques to help us focus and be more fully present. $15 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

MONDAY, MAY 6

Growing Less Grass – 1-2pm. Find out why creating a biodiverse landscape with more than just grass is beneficial. We will discuss the cost and impact of grass, why biodiversity is important and offer practical solutions to problem grass areas such as slopes and swales. Free. Pohick Regional Library, 6450 Sydenstricker Rd, Burke, VA. Info: 703-644-7333 or LibraryCalendar.FairfaxCounty.Gov/Event/5246420. Seva Acupressure and the Healer Within - Energy Healing and Acupressure for Everyone – 6:308pm. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/Continuing-Ed. California Cuisine and Wine – 7-9pm. With Chef Drew Faulkner. Classes feature simple, delicious food with helpful information about the ingredients, cooking techniques and the wine. Come for a fun night, go home with the skills, ingredients and know-how for a fun evening with friends and/or family. Register at Customer Service. $64/person or $119/2 people. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: 240-428-1386 or DawsonsMarket.com.

Relax and Renew Retreat for Mothers and Daughters/Sons – 10am. Through May 12. Check out the fun activities at the retreat center like fishing, hiking trails, outdoor games, digging for fossils and a campfire on Saturday night. There is also a spa and golf that you can book on your own. This event is for children ages 8 to 11 years. $500/ pair and $100/additional child. Capon Springs and Farms, 3818 Capon Springs Rd, High View, WV. Register: Pleasance@LilOmm.com.

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TUEDSAY, MAY 14 Meditation Comparison - The Uniqueness of Transcendental Meditation – 1-2pm. Discover what makes Transcendental Meditation unique among meditations: effortless, natural and the most scientifically validated meditation on the planet. Free introductory presentation. Bethesda

you first, in order to have the capacity for bringing love and compassion to others in your life. $40 in advance. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellBeing.Center/Special-Events. Info: 703-429-1509.

SUNDAY, MAY 19

Transcendental Meditation, Davis Public Library, 6400 Democracy Blvd, North Bethesda, MD. RSVP: Bethesda@TM.org. Info: Bethesda@TM.org. Pet Wellness with Essential Oils– 7pm. Our pet guru, Carol Christoforatus, will move beyond the essential basics for pets, tips for getting rid of the most dangerous household toxins hiding in your pet’s environment, therapeutic-grade Young Living oils. Personalized iTovi scans available. Neck, Back & Beyond, 10560 Main St, Ste D, Fairfax, VA. RSVP: 703-865-5690 or NeckBackAndBeyond@gmail.com.

WEDNESDAY, MAY 15 Integrative Cancer Care – 6:30-8pm. With Lauren Cates, LMT and Christina Tian, LAC, CMD, DACM, BSBA. Learn more about the benefits of oncology massage and acupuncture in the treatment of cancer and cancer side-effects. Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

FRIDAY, MAY 17 Manual Lymph Drainage Part 1 (Basic) – 8:30am-5:30pm. Through May 21. Learn the basic movements of MLD and to use them in effectively treating all parts of the body. Prerequisite: Health Care or Esthetician license, or 500 hours massage training. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/ Continuing-Ed.

SATURDAY, MAY 18 D.C. Bike Ride – 8am. The D.C. Bike Ride is a celebration of all the District has to offer both its residents and tourists around the year. Throughout the ride, participants will visit taste stations highlighting some of D.C.’s most popular restaurants, and popular bands/DJ’s from the region will provide en route entertainment. West Potomac Park, 121 West Basin Dr, SW. Register: Register.DC BikeRide.com/Event/2019. CPR and First Aid (Red Cross Approved) – 10am-5pm. Adult CPR includes checking conscious/unconscious victim and choking/unconscious choking. First aid covers seizures, diabetic emergencies, stroke, poisoning, bleeding, burns and injuries to bones and joints. Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info@PMTI.org or PMTI.org/Continuing-Ed. Spring Reset for Growth and Renewal – 10am-12:30pm. With Dori Kelner and Madhavi Rao. Join us to create a self-healing practice for

LOLA Live Circles 2019 – 2-4pm. These circles are perfect for those with no previous exposure to meditation, mindfulness, breathing and gratitude practices. The topic for May is Wellness for the Body. $57. Washington Yoga Center, 4000 Albemarle St, Ste 100, NW. Register: Eventbrite.com/e/Lola-Live-Circles-2019Tickets-53334046569.

MONDAY, MAY 20 Repair Your Gut-Regain Your Vitality: A Free Webinar – 6:45pm. An estimated 1 in 5 Americans suffers from digestive disorders from an inflamed, diseased or imbalanced gastro-intestinal system. Symptoms of digestive disorders include chronic constipation, diarrhea and abdominal cramping. Learn from Dr. Alex Leon from the Rose Wellness a natural approach to deal with chronic gastrointestinal problems. Register: RepairYourGut.eventbrite.com.

WEDNESDAY, MAY 22 Mastering Fear of Recurrence – 6:30-8pm. With Julia Rowland, Ph.D. This conversation will explore factors that often affect fear of recurrence, as well as approaches to master this common anxiety from an emotional, cognitive and behavioral perspective. Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org.

THURSDAY, MAY 23 Meditation Comparison - The Uniqueness of Transcendental Meditation – 6:30-7:30pm. See May 14 for details. Free introductory presentation. Bethesda Transcendental Meditation, Davis Public Library, 6400 Democracy Blvd, North Bethesda, MD. RSVP: Bethesda@TM.org. Info: Bethesda@TM.org.

SUNDAY, MAY 26 Exploring the WE Space – 4-6pm. With Bennett Crawford. A trendy, emerging socially engaging meditative practice, presented by a highly experienced teacher. $25. RiseWell-Being Center, 11130 SunriseValley Dr, Ste 150, Reston, VA. Register: RiseWellBeing. Center/Special-Events. Info: 703-429-1509.

THURSDAY, MAY 30 Movie Night, The Shadow Effect – 7pm. The Shadow Effect reveals why suppressed emotions and unresolved conflicts lead to destabilizing behavior. Today’s most provocative thinkers discuss the opposing forces of light and dark within every human being. Doctor on site for discussion after the film. Lite fare. $5 donation. Neck, Back & Beyond, 10560 Main St, Ste D, Fairfax, VA. RSVP: 703-865-5690 or NeckBackAndBeyond@gmail.com.

share a healthy meal and good conversation. We’ll kick off the summer season by grilling handmade pizzas at our outdoor BBQ party. Partners/caregivers welcome. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: SmithCenter.org. Tandoori Indian Cooking – 7-9pm. With Chef Drew Faulkner. Classes feature simple, delicious food with helpful information about the ingredients, cooking techniques and the wine. Come for a fun night, go home with the skills, ingredients and know-how for a fun evening with friends and/or family. Register at Customer Service. $64/person or $119/2 people. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: 240-428-1386 or DawsonsMarket.com.

plan ahead MONDAY, JUNE 3 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info: Arlington LaughterYoga@yahoo.com.

SUNDAY, JUNE 30 LOLA Live Circles 2019 – 2-4pm. These circles are perfect for those with no previous exposure to meditation, mindfulness, breathing and gratitude practices. The topic for June is Wellness for the Soul. $57. Bold Center Tenleytown, 4000 Chesapeake St, NW. Register: Eventbrite.com/e/ Lola-Live-Circles-2019-Tickets-53334046569.

FRIDAY, MAY 31 DC Young Adult Cancer Supper Club: Summer Kickoff BBQ – 6:30-8pm. With Chef Kara Garrett. Meet other young adult cancer survivors and

May 2019

ongoing events

Calendar A wonderful resource for filling your workshops, seminars and other events.

sunday Sunday Morning Meditation Class – 10:30am12:30pm. With Hugh Byrne. An oasis in a busy week, including 30-minute guided meditations, a 10-minute walking meditation and 30-minute discussion. A mini-retreat. Drop-ins welcome. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

n Calendar of Dated Events:

Designed for events on a specific date of the month.

Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

monday

Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Community Yoga – 5:15-6:15pm. Gentle, vinyasa-style flow, great for all levels of yoga practice. Drop-ins welcome. $5-25 (suggested donation). Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI. org/Community-Workshops.

Designed for recurring events that fall on the same day each week.

202-505-4835 NaturalAwakeningsDC.com Washington, D.C.

wednesday Community Class: Mindfulness Meditation – 7-8pm. 2nd and 4th Wed. Reduce stress and quiet inner criticism. Guided meditation with Jerry Hartman. No experience necessary, drop-ins welcome. $15 (suggested donation). Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/CommunityWorkshops.

n Calendar of Ongoing Events:

EEarly Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Mindfulness in Recovery – 6:30-8pm. This group is open to new meditators and seasoned practitioners alike with a common interest in the intersection of Buddhist teachings and 12 Step recovery. All 12 Steppers are welcome and we ask that participants have at least 90 days of continuous recovery and a working relationship with a home 12 Step recovery group be established before attending your first meeting. This group is not a replacement for our individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discussion following. Drop-ins welcome. A project of the Insight Meditation Community of Washington (IMCW). The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Two styles available:

tuesday

NaturalAwakeningsDC.com

thursday Community Yoga – 5:15-6:15pm. See Mon for details. $5-25 (suggested donation). Potomac Massage Training Institute (PMTI), 8380 Colesville Rd, Ste 600, Silver Spring, MD. Info: Info@PMTI.org or PMTI.org/CommunityWorkshops.

friday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

community resource guide

CLEANING

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Stephen@NaturalAwakeningsDC.com to request our media kit.

ACUPUNCTURE VIRGINIA MITCHELL, L.AC

Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • Info@RoseWellness.com RoseWellness.com Virginia Mitchell is board certified in acupuncture by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) and has been helping patients feel better for over 20 years. Virginia also focuses on acupressure, cupping, Gua Sha and zero balancing. Acupuncture is one of the most powerful tools used in alternative medicine. Used for its many health benefits, acupuncture therapy is considered a safe and effective treatment for a variety of health conditions. She helps patients of all ages (minimum age 7). Let Virginia ease your suffering and feel your best. See ad, page 9.

AYURVEDA RANJANA CHAWLA AYURVEDA & ALTERNATIVE MEDICINE Dr. Ranjana Chawla Vienna, VA 571-429-2716 • RanjanaChawla.com

Ranjana Chawla is an Ayurvedic Doctor. She uses ayur vedic science to diagnose diseases and treat the underlying root cause of the sickness—not just managing the disease symptoms. Her entire treatment is customized to patient’s own unique body-mind constitution. She uses a multitude of healing modalities including herbal medicine, diet, lifestyle recommendations, aromas, meditation and yoga.

BEDROOM FURNITURE SAVVY REST NATURAL BEDROOM

258 Maple Ave East, Vienna, VA and 12242 Rockville Pike, Rockville, MD 703-255-7040 (VA) or 301-770-7040 (MD) Maddie@SavvyRest.com • SRNB.com Savvy Rest Natural Bedroom is the premier retailer of Savvy Rest organic mattresses and bedding, a Virginia manufacturer and retailer of fine bedroom furniture. See ad, page 3.

CANCER SUPPORT NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

MAID BRIGADE CAPITAL REGION

4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 • MaidBrigade.com Marketing@Maid-Brigade.com We are Green Clean Certified, so you can have peace of mind that you r home w i l l b e healthier for you, your pets and the environment. See ad, page 23.

CONSULTING

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 21.

JESSICA CLAIRE HANE CONSULTING

CHIROPRACTOR

CORPORATE WELLNESS

CHI HEALTH CARE

15001 Shady Grove Rd, Ste.200, Rockville, MD • 301-664-6464 CHIHealthCare.org • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.

NECK BACK & BEYOND WELLNESS CENTER DR. ALLAN TOMSON, DC

10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Dr. Allan Tomson, DC, director of Neck Back & Beyond Healing Arts in Fairfax, VA, with a satellite office in Manassas, VA. He is not your ordinary chiropractor with skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. See ad, page 19.

571-358-8645 Jessica@MindfulHealthyLife.com JessicaClaireHaney.com

Writing, editing, marketing/ digital media support and strategy consulting for holistic-minded businesses and organizations from experienced local writer, blogger and event organizer Jessica Claire Haney.

MARIANNE SCIPPA

Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com ScippaAssociates.com We design interactive sessions for you and your staff to better understand the physical, mental and emotional costs of many common work management habits. Individual or team coaching for ongoing leadership, management and health development support to create the peak performance habits you need. See ad, page 19.

DENTAL – HOLISTIC DENTAL EXCELLENCE INTEGRATIVE CENTER

Dr. Sheri Salartash, DDS, FAGD, FICOI, FAAP Certified Holistic Mouth Doctor 3116 Mt. Vernon Ave., Alexandria, VA 703-745-5496 • DentalExcellenceVA.com Dr. Salartash offers comprehensive integrative care for the mouth, including general and preventative family dentistry, cosmetic smile design and implants, orthodontics and clear aligners, Chao Pinhole Gum Rejuvenation Therapy, mercury-safe removal, TMJ, sleep apnea and snoring treatment. From her green office, using sustainable practices and materials, Dr. Salartash treats both adults and children.

Go for it now. The future is promised to no one. ~Wayne Dyer

May 2019

ENERGY THERAPIES RISE WELL-BEING CENTER

11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • RiseWellBeing.com Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, one-on-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!

HOLISTIC PARENTING HOLISTIC MOMS NETWORK HolisticMoms.org

Holistic Moms Network is a national organization supporting natural-minded parents. Local chapters in Arlington/Alexandria, Burke, Fairfax, Gainesville and Montgomery County hold monthly meetings and more.

MINDFUL HEALTHY LIFE

571-358-8645 • MindfulHealthyLife.com Jessica@MindfulHealthyLife.com Online lifestyle magazine for natural-minded parents with a blog, calendar, directory and eBook filled with resources for holistic parenting and family wellness in metro D.C.

ESSENTIAL OILS PAM SNYDER

Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com 703-865-5690 • NeckBackAndBeyond.com Let us help you integrate the healing power of essential oils into your home and personal care routines. We offer free ongoing classes each month. Individual and group consultations are available by appointment. See ad, page 19.

HEALTH COACHING NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 NICADC.com/Health-Programs/ Rejuvenation-Detoxification.html

Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies. See ad, page 21.

HOMEOPATHY MICHAEL LISS

Rose Wellness Center 571-529-6699 • RoseWellness.com Michael Liss is a Doctor of Classical Homeopathy and an integrative health practitioner. He specializes in using homeopathy to help you find relief from various emotional and physical health problems including addictions, substance abuse, anxiety, depression, allergies, asthma, childhood ailments, migraines, hair and skin disorders, immune deficiencies and sinus disorders. See ad, page 9.

HYPNOSIS FREE YOURSELF HYPNOSIS Michelle DeStefano 301-744-0200 • FreeYourselfHypnosis.com FreeYourselfHypnosis@gmail.com

HOLISTIC NUTRITION ELIZABETH MCMILLAN, MS, CNS Rose Wellness Center 571-529-6699 • RoseWellness.com

Elizabeth McMillan is a boardcertified clinical nutritionist specializing in functional nutrition. She believes in finding the root cause of a liments and cre at ing a personalized dietary plan to restore optimal wellness. Elizabeth specializes in diabetes, food sensitivities, gastrointestinal health, autoimmunity and metabolic syndrome issues. Call today to see how she can help. See ad, page 9.

Washington, D.C.

NaturalAwakeningsDC.com

Life strategies and techniques to rewrite the software of your mind and change the printout of your life — become stress-free, stop smoking, manage pain, or lose weight. We work with PSTD, birthing, peak performance, PSYCH-K, Graphology, meditation and qigong. See ad, page 21.

HYPNOTHERAPIST DIANE RHODES HYPNOTHERAPY AND DREAM INTERPRETER Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com 703-865-5690 • NeckBackAndBeyond.com

Diane Rhodes is a NGH Certified Hypnotherapy Practitioner and a Certified Projective Dreamworker. For five years, she has been using a client-centered approach to help people make positive behavior changes utilizing the powerful tool of hypnotherapy. She guides people to overcome issues such as: overweight, fears/anxiety, stress, chronic pain, difficulty sleeping, sadness/depression and lack of confidence, fear of public speaking, nail biting, poor academic/sports performance and clutter/hoarding. See ad, page 19.

INTEGRATIVE MEDICINE SUSHMA HIRANI, MD

Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA Info@RoseWellness.com RoseWellness.com • 571-529-6699 Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidence-based complementary therapies. She strives to treat the whole person and emphasize s nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 9.

INDIGO INTEGRATIVE HEALTH CLINIC The Waterfront Center 1010 Wisconsin Ave, Ste 660, NW 202-298-9131 • IndigoHealthClinic.com Facebook.com/Izzy Indigo

Are you living with a health problem which you aren’t sure how to handle? Give yourself the opportunity to describe your symptoms in detail, how those symptoms make you feel and how having them affects your life. With proper diagnosis and treatment, you can be restored to vibrant health. See ad, page 36.

A child’s mental health is just as important as their physical health and deserves the same quality of support. ~Kate Middleton

ALEX LEON, MD

Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including mus c u loskelet a l problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 9.

NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 21.

ROSE WELLNESS CENTER

2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Info@RoseWellness.com

Suffering from chronic pain, fatigue, allergies, stress? Whatever your health challenges, Rose Wellness Center can help you get on the path to real wellness. We help identify hormone, metabolic, digestive, nutritional and food sensitivity issues to get to the root cause of your health problems, where true healing begins. Our services include digestive and women’s health programs, hormone balancing, acupuncture, Lyme treatment, homeopathy and thyroid management. See ad, page 9.

CHIROPRACTOR CHI HEALTH CARE

15001 Shady Grove Rd, Ste.200, Rockville, MD • 301-664-6464 CHIHealthCare.org • FB /healthcare.CHI CHI Health Care’s integrative primar y care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.

MEDITATION RISE WELL-BEING CENTER

11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • RiseWellBeing.com Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, oneon-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!

NATURAL LIVING RESOURCE MINDFUL HEALTHY LIFE OF METRO DC Jessica@MindfulHealthyLife.com MindfulHealthyLife.com • 571-358-8645

Blog, calendar and directory for natural living, holistic parenting and family wellness.

OSTEOPOROSIS SUPPORT NURTURED BONES

Great Falls, VA 703-738-4230 • NurturedBones.com Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 30.

PHYSICAL THERAPY NURTURED BONES

POLARITY THERAPY NECK BACK & BEYOND WELLNESS CENTER

NATUROPATHIC MEDICINE CHI HEALTH CARE

15001 Shady Grove Rd, Ste 200, Rockville, MD • 301-664-6464 CHIHealthCare.org • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.

NUTRITION CHI HEALTH CARE

Janice M Johnson 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com • 703-865-5690 Allow me to join you in creating your own individualized treatment program, which provides a safe and supportive experience for your healing process, with Polarity Therapy and Swiss Bionic Solutions MRS 2000 (Magnetic Resonance Stimulation) pulsed electromagnetic fields (PEMF). See ad, page 19.

PRIMARY CARE CHI HEALTH CARE

ORGANIC PRODUCE - CSA SPIRAL PATH FARM

717-789-4433 • Csa@SpiralPathFarm.com SpiralPathFarm.com 100% USDA-certified organic all grown at our farm in southcentral Pennsylvania. Join for our weekly produce deliveries t h rou g h a C om mu n it y Supported Agriculture (CSA) membership. See ad, page 11.

A mother’s happiness is like a beacon, lighting up the future, but reflected also on the past in the guise of fond memories. ~Honore de Balzac May 2019

YOGA

STRUCTURAL INTEGRATION STRUCTURAL INTEGRATION

MaxAlignment Bodywork Max Rosenberg, L.M.T. • 240-893-6209 Chevy Chase, DC • MaxAlignmentDC.com

Structural Integration is a specialized fascial manipulation technique aimed toward realigning each segment of the body. It is an effective treatment for any form of chronic pain, misalignment, stubborn injury or trauma. .

ROSE WELLNESS CENTER

2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com

RISE WELL-BEING CENTER

11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • RiseWellBeing.com Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, oneon-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!

It’s okay to be confident in yourself. ~Lady Gaga

Rose Wellness Center for Integrative Medicine offers Thermography or Digital Infrared Thermal Imaging (DITI). This noninvasive diagnostic technique creates thermal images that are analyzed for abnormalities and early signs of disease. Thermal imaging is painless, non-invasive, does not involve any compression and emits no radiation. Call today to setup your scan. See ad, page 9.

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Washington, D.C.

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Are you creative, driven and passionate about healthy living? Inspire others to make choices that benefit themselves and the world around them by owning a Natural Awakenings franchise. Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years. This is a meaningful home-based business opportunity that provides training and ongoing support. No previous publishing experience is required.

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239-530-1377

May 2019

Washington D.C.'s Finest

INTEGRATIVE HEALTH CARE OUR DOCTORS SPECIALIZE IN: Lyme Disease. We take a deeper look at your speciﬁc reaction to this most commonly misdiagnosed vector-borne illness in the United States and determine the best way for you to overcome this disease.

IV Therapy. An effective method of delivering vitamins, minerals, amino acids, and antioxidants directly into your bloodstream that helps your nutrient levels rise, boosting your metabolism and energy.

Chronic Fatigue. We have accurate tests to determine your adrenal and hormone levels, and possible autoimmune conditions. We investigate why you are feeling exhausted and stressed and treat appropriately.

As Naturopathic Doctors, we help to reset your body by discovering the root cause of your problem and directing our efforts to correct the source—to get you well.

Food Sensitivities. Each person has a unique profile as to which foods can either hurt or heal the body. We help you define which foods are causing you chronic inflammation versus those that build your immune system. Detoxification. Every day you are exposed to chemicals that can make you feel drained, moody and unable to concentrate. With our metabolic Indigo Detox Program, you could feel reenergized in just 7-28 days.

Suppressing symptoms without addressing the underlying cause can be more harmful than beneficial and end up costing you significantly more money. As your partner in health, we find the best solution for you, targeting your condition while strengthening your immune system.

202-298-9131

info@IndigoHealthClinic.com Learn more at IndigoHealthClinic.com Washington, D.C.

NaturalAwakeningsDC.com

SNEJANA SHARKAR, RND, FNP, ACNP

ISABEL SHARKAR, NMD

INDIGO INTEGRATIVE HEALTH CLINIC 1010 Wisconsin Ave. NW Suite #660 Washington, D.C. 20007

Our goal is to lead you back to thriving health WHAT OUR PATIENTS ARE SAYING: “This was a great experience with very personal and knowledgeable staff and doctor. I will deﬁnitely be returning for a follow up and recommend this clinic to anyone interested in getting to the bottom of their health issues. It was great to get looked at from a holistic approach rather then just masking the symptoms. “ ~RK “I’ve been to many doctors in my life and ﬁnally, Dr. Sharkar has actually helped me to improve my health. It has been the best investment I’ve ever made and I’m very happy to have such a great and caring doctor. The best part is that everything is natural and it actually works. “ ~ ES