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December 2015 | Washington, D.C. Edition | NaturalAwakening DC.com natural awakenings
December 2015
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Your Path to Healing Starts Here a n i n t e g r at i v e a p p r o a c h t o yo u r h e a lt h GeorGe WashinGton Center for inteGrative MediCine offers you a unique health care program principled in science and tradition where the patient is treated as a whole person and respected as an individual. With your visit to the Center, a highly-trained practitioner—licensed, certified and credentialed in his or her specialty—will develop with you a care plan tailored to fit your needs and honors your personal healing process. natural & inteGrative health ChoiCes W e prov i de C a r e f o r …
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夀漀甀ᤠ氀氀 猀氀攀攀瀀 椀渀 挀漀洀昀漀爀琀 漀渀 愀 匀愀瘀瘀礀 刀攀猀琀ᐠ眀椀琀栀漀甀琀 眀漀爀爀礀 愀戀漀甀琀 戀爀攀愀琀栀椀渀最 椀渀 眀栀愀琀攀瘀攀爀 礀漀甀爀 洀愀琀琀爀攀猀猀 椀猀 戀爀攀愀琀栀椀渀最 漀甀琀⸀ 圀栀攀琀栀攀爀 圀栀攀琀栀攀爀 礀漀甀 渀攀攀搀 愀 猀甀瀀攀爀ⴀ猀漀昀琀 琀漀瀀 漀爀 攀砀琀爀愀ⴀⴀ爀洀 猀甀瀀瀀漀爀琀Ⰰ 礀漀甀爀 匀愀瘀瘀礀 刀攀猀琀 漀爀最愀渀椀挀 洀愀琀琀爀攀猀猀 眀椀氀氀 戀攀 洀愀搀攀 樀甀猀琀 昀漀爀 礀漀甀⸀ ㈀㔀㠀 䴀愀瀀氀攀 䄀瘀攀 䔀⸀
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letterfrompublisher Happy Holidays dear friends, contact us Publisher, Editor in Chief Robin Fillmore Contributing Editors Jessica Bradshaw Randy Kambic Grace Ogden Design & Production Irene Sankey Marketing Director Beverly Nickerson Sales Director Malika Hook Muhammad Outreach Director Samantha Hudgins Editorial Intern Tisha Claudia Lim Natural Awakenings of Washington, D.C. Phone: 202-505-4835 Fax: 202-827-7955 4938 Hampden Lane, #214 Bethesda, MD 20814 Robin@NaturalAwakeningsDC.com NaturalAwakeningsDC.com ©2015 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.
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This year has flown by. So many wonderful things have happened, and yet, the Earth seems to be crying out under the weight of violence, rancor and struggle. There is weariness as we deal with another catastrophic act of violence with no promise that the year ahead will be the moment when we witness peace on Earth. Yet, as a person of faith, I am also called to be a person of hope. My friend, Jim Wallis of Sojourners offered the definitive statement on this subject when he wrote, “Hope is believing in spite of the evidence, and watching the evidence change.” As I have written in past letters, I grew up a church kid and probably have turned into a church lady. My faith is important to me as a grounding and guiding light. Before becoming the Washinton, D.C. publisher of Natural Awakenings, I worked for many years with religious nonprofits—to help keep hope fresh through works of social justice and advocacy. The church lured me from a young age and kept me close in the fold. I vividly remember mountain-top experiences where I first encountered a sense of the Divine as early as middle school. I strongly felt the presence of the Holy Spirit as I sang “When I Survey The Wondrous Cross” in eight-part harmony with my high school choir at a little church in Florida. As an adult, I feel my heart “strangely warmed” when the congregation joins to joyously sing, “Here I Am, Lord.” I have been in the presence of many saints (and perhaps a few sinners, as well) and feel so blessed to have sat at their feet for a time and began to grasp a fleeting understanding of prayer. The journey of faith—or believing in something greater and more awesome that any human can comprehend—is our timely theme this month. The feature article, “Awakening to Spirit” recounts a number of ways that the journey has been taken by those before us and offers some suggestions for deepening our own practices. For many, and for me, faith is complemented with the practice of meditation. My daily, morning ritual helps me to focus and clarify thoughts and actions for the day, while helping me to remain attuned to the present moment. Just like the spiritual mentors who have shaped my understanding of faith and service, I am blessed to have learned from some amazing meditation teachers, including Sharon Salzberg, who is featured in this month’s “Wise Words.” She is the author of nine books, including New York Times bestsellers Real Happiness, Real Happiness at Work and Lovingkindness. Salzberg comes to Washington, D.C. for a Monday-night teaching each month and all are welcome to join. To see her schedule, visit SharonSalzberg.com. Before settling in for the long winter, I hope you will take some time to enjoy family and friends as the holidays come and go. There is a reason to hope and to cherish, with gratitude, all that we have and hold. By tapping into the greater sense of wonderment and joy, we can make the world around us a little brighter. Love and Joy, Come to You-Warmly,
Robin Fillmore, Publisher
NaturalAwakeningsDC.com
contents 11 8 newsbriefs 1 1 healthbriefs 16 globalbriefs 23 ecotip 24 consciouseating community 16 25 spotlight 26 leadingedge 27 yogaguide 3 1 inspiration 34 yogaspotlight 23 35 wisewords 36 naturalpet 38 calendar 43 resourceguide advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 202-505-4835 or email Robin@NaturalAwakeningsDC.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Robin@NaturalAwakeningsDC.com. Deadline for editorial, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Submit Calendar Events online: NaturalAwakeningsDC.com within the advertising section. 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 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
18 AWAKENING TO SPIRIT 18 Prayer and Meditation Heal and Free Us by Richard Davenport
21 GENEROUS
PINT-SIZED GIVERS Teaching Kids How to Care and Share by Jennifer Jacobson
22 CONFESSIONS OF A
RELUCTANT MEDITATOR Overcoming Your Resistance with Mindfulness Meditation
22
by Hetty Irmer
28 GREEN CONGREGATIONS
Faith Groups Join in Preserving All Creation by Avery Mack
28 RECIPE FOR A
HAPPY NEW YEAR Fail-Proof Ingredients for a Glorious 2016
30 SHARON SALZBERG
35
ON MINDFULNESS Simple Ways to Be in the Present Moment by April Thompson
32 AIRPLANE YOGA Six Easy Stretches Ease the Journey by Cynthia Bowman
35 STOP PREPARING
36
and Start Living by HawaH
36 EAT, BARK AND BE MERRY
Healthy Holiday Treats for Our Pets by Sandra Murphy
natural awakenings
December 2015
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Want to Improve Your Child's Report Card? Start the school year off right with ELTC Empowered Learning Transformation Centers helps learners of all ages and ability transform their ability to learn, reduce stress, increase confidence and reach peak performance levels. • Students struggling with • homework • B students who want to be • A students • Those with ADHD/ADD and • other learning and/or • behavior challenges
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newsbriefs Unique Collaboration for Area Students and Regional Medical Center
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aryland University of Integrative Health (MUIH), one of the nation’s leading graduate schools for natural medicine, and University of Maryland Upper Chesapeake Health (UM UCH) are joining forces to bring integrative health services to individuals receiving care at UM Upper Chesapeake Medical Center. This innovative agreement offers MUIH graduate student interns the opportunity to practice and collaborate with physicians, nurses and other health providers at UM UCH to develop and offer an integrative medical model. In turn, the UM UCH community is served by having the opportunity to experience a wide range of natural approaches to health and healing. In this integrative model, the individual is at the very center of his or her healing experience with increased choices for care. “By all accounts, the future of health care in this country depends on a model that embraces collaboration and cooperation among providers and patients,” says Frank Vitale, president and CEO of MUIH.” This agreement between a university dedicated to natural medicine and a health system dedicated to the optimum patient experience is a small step with the potential for enormous impact.” For nearly 40 years, MUIH has educated practitioners in health and wellness through transformative and relationshipcentered programs that draw from traditional wisdom and contemporary science. MUIH offers graduate degrees and certificates both on campus and online in a wide range of health disciplines, as well as programs for professional and personal development. Maryland Upper Chesapeake Health is the leading health care system and largest private employer in Harford County. UM Upper Chesapeake Health offers a broad range of health-care services, technology and facilities to the residents of northeastern Maryland. Both parties look forward to a successful and rewarding collaboration that is expected to create more effective relationships between all health providers and an enhanced standard of care for individuals. For more information, visit MUIH.edu. See ad, page 48.
Experience is the teacher of all things.
WELLNESS CENTER FOR INTEGRATIVE MEDICINE
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~Julius Caesar
Big Anniversary Celebration for Lofty Salon in Vienna
Precision Medicine has Solutions to End Nicotine Addiction
milestone is fast approaching for Vienna’s Lofty Boutique, Salon and Spa, as it celebrates its 10th anniversary on December 10. A celebration is planned that day from 10 a.m. to 5 p.m.. Hors d’oeurves, drinks and shopping specials will be provided, and owner Mona Harb will be on hand to greet and chat. Lofty was founded by Harb in 2005, in Vienna, and originally offered haircuts and styling. Now, with more than eight employees, Lofty offers a whole range of services Mona Harb designed to meet every beauty, fitness and wellness need of their customers. Harb notes, “I started Lofty to fulfill a lifetime dream of owning a salon and wellness center. I chose Vienna because I love the hometown feeling. Ten years later, I’ve expanded to offer hair styling, yoga, massage, a barre studio and a growing boutique.” Manager Dorota Szczepaniak encourages everyone to visit to see how far Lofty has come in 10 years. “Stop by to say ‘Happy Anniversary’ and enjoy food, drink, shopping and good company.”
r. Chas Gant, M.D., Ph.D, is offering a new series of monthly events for 2016 with the first event, Precision Medicine Solutions: Ending Nicotine Addiction offered as a free class or webinar from 2:30 to 4:30 p.m. on January 24 at Life Line Counseling Center, in Fairfax. Free testing will be available to all who attend in person. Precision Medicine is the wave of the future. It begins with consideration for the unique genetic profile of each individual, and provides cutting-edge applications for all approaches to health care, including conventional, integrative, holistic and functional medicine. Widely noted as the future of medicine, Precision Medicine is a concept that is being explored in-depth since President Obama announced a federally funded initiative at his State of the Union address last January. He noted, “Doctors have always recognized that every patient is unique, and doctors have always tried to tailor their treatments as best they can to individuals. You can match a blood transfusion to a blood type—that was an important discovery. What if matching a cancer cure to our genetic code was just as easy, just as standard? What if figuring out the right dose of medicine was a simple as taking our temperature?” At this seminar and webinar, Dr. Chas gives everyone a chance to see the future of medicine as it applies to what some say is the number one cause of death worldwide, nicotine addiction. Save the date and plan to attend. Registration begins soon.
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Location: 354 Maple Ave., West, Vienna. For more information, visit LoftySalon.com. See ad, page 38.
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Location: Life Line Counseling Center, 10374 Democracy Ln., #A, Fairfax. For more information, visit NaturalAwakeningsDC. com. See ad, page 19.
DO N’ T JUST COV ER UP T H E S YMPTOMS Take a holistic approach to better health We utilize passive neurofeedback which has shown significant clinical results with • ADD/ADHD • PTSD • Stress • Anxiety/Depression • Post-Concussion Syndrome
Functional medicine, nutrition and lab testing: • Type II Diabetes • Thyroid Conditions • Fibromyalgia • Chronic Fatigue Syndrome • Sleep Disorders • Peripheral Neuropathy • Chronic Pain Management We also provide acupuncture, cold laser and chiropractic for complete holistic care in a one-stop natural health facility. Craig D. Sanford, DC FIAMA, FMCP American Association Of Integrative Medicine
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CALL FOR YOUR CONSULTATION 703-821-1013 1485 Chain Bridge Rd, Ste. 100, McLean, VA
NOVA Center for Alternative Medicine natural awakenings
December 2015
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newsbriefs
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Special Class for Owners of Senior Pets
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r. Nicholas Albano of Veterinary Holistic Care, in Bathesda, will be offering a free class, Exercise Therapy for Senior Pets, from 7 to 8 p.m. on December 8. The goal of the class is to teach pet parents basic skills to help their pets deal naturally with issues associated with aging. While the staff at Veterinary Holistic Care love to see all furry friends at the clinic, the space in the clinic is too limited to include pets during the class. The goal is for pet owners to learn some basic skills to take home. The class will cover a range of topics, such as: recognizing the signs of arthritis and muscle fatigue; instruction on basic massage therapy; manual therapies to reduce pain; stretching and improving flexibility; and teaching simple exercises that owners can use to help their beloved pet improve strength at home. Albano is certified in veterinary acupuncture and canine rehabilitation therapy. He has studied Eastern and Western methods for treatNicholas Albano ing arthritis pain, postoperative recovery, neurologic weakness and muscle/tendon injuries. Location: 4820 Moorland Ln., Bethesda. Space is limited so register by calling 301-656-2882 or email Info@VHCDoc.com. See ad, page 16. 10
Washington, D.C.
A Winter Solstice 5Rhythms Dance/Movement Ritual in Bethesda he winter solstice offers the opportunity for Looking Inward, to connect to the deep cave of mother earth and to find points of light within the darkness. Using the 5Rhythms as a guide, participants celebrate how to receive with grace, give from the heart, welcome the unknown, bestow wonder and contribute compassion during this time of darkness. The class will take place from 8 to 10 p.m. on December 18. The 5Rhythms is a dynamic dance/movement practice of being in the body that ignites creativity, connection and community. People move into their dance with the support of a world of music that can rock and roll from head to toe, cradle like soft blanket or transport into trance with tribal pulses. Rather than having specific steps to follow, each rhythm (flowing, staccato, chaos, lyrical and stillness) is a different energy field. Dancers find their own expression and choreography, thereby stretching their imaginations and bodies. The evening is led by Margaret Wagner, who trained with founder Gabrielle Roth and has been an accredited 5RTA teacher since 2005 and a student of the 5Rhythms practice since 2000. Bringing her warm energy from Connecticut to Bethesda since 2009, Wagner’s classes are infused with the practical application of the 5Rhythms to everyday life, plus inspiration to unlock the artist soul-seeker within. For young and old, survivors of bad backs, bum knees and broken hearts, the class is open to everyone, regardless of age, shape, size or dancing ability, and walkins are welcomed. Cost: $20 ($10 for newcomers, $15 for students, age 65 and up and the unemployed). Location: Carderock Springs Swim and Tennis Club, 8200 Hamilton Spring Ct., Bethesda. For more information, contact Sue Green at 301-448-6243 or SueGreen301@yahoo.com. For 5Rhythms workshops and classes in the area, visit DanceInTheUSA.com.
Save the Date for the 2016 Environmental Film Festival
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he 24th annual Environmental Film Festival in the nation’s capital, the largest and longest-running environmental film festival in the country, is set for March 15 to 26 with screenings at locations throughout the city. More than 100 films have been selected to provide fresh perspectives on a wide variety of environmental issues facing Earth. “Parks: Protecting Wild,” exploring the vital role of parks and protected areas on our planet, will be the focus of the selection for the 2016 festival films. Screenings will include discussion with filmmakers, scientists and policy makers, and many are free. More information is available online at DCEFF.org. The complete schedule of films will be announced online in February.
NaturalAwakeningsDC.com
healthbriefs
Tis the Season for Sharing… and Sneezing by Andrea Beaman
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s we come upon the season of gift giving, there’s another thing we often give to each other, although it’s not as welcomed: colds, flus and other holiday bugs. Yes, it’s that time of year again, but this time you can prepare for it. One of the best ways to stave off receiving some of those unwanted mucous-filled gifts from friends, family and co-workers, is by boosting your immune system with herbs like echinacea and astragalus. There is also a wide variety of medicine in your kitchen. At the onset of the first sniffle, crush a clove of raw garlic, mix it with honey and eat it. Garlic has powerful antimicrobial properties. According to David Hoffman, of the Healing Arts Press, “The volatile oil is largely excreted through the lungs, making garlic useful in infections of the respiratory system, such as chronic bronchitis, respiratory catarrh, recurrent colds and influenza.” The common culinary herb thyme is antispasmodic and expectorant. If you develop a hacking cough, brew a cup of thyme tea and sip on it throughout the day. It’s an excellent remedy for sore throats and irritable coughs. There are many highly effective home remedies you can rely on to help you make it through the holidays. Andrea Beaman, HHC, AADP, is a holistic health and thyroid expert. She is a nationally recognized TV host, holistic health counselor and author and named in the Top 100 Most Influential People in Health & Wellness. For more information, visit AndreaBeaman.com. See ad, page 32. Join her on Wednesday, December 16 for a live streaming from her kitchen to your computer for Cooking To Boost Winter Health. Visit LearnItLive.com/ AndreaBeaman1 for more details.
Success is finding
satisfaction in giving a little more than you take.
JOIN US at this
FREE
COMMUNITY EVENT
Saturday, January 23 10 am - 5 pm
Unity of Washington, D.C. 1225 R St. NW
Yoga & Zumba Health screenings Cooking Demos Children’s Activities Local Practitioners Raffles for local products And much more INFO:
HealthFest.info
~Christopher Reeve natural awakenings
December 2015
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healthbriefs
People Double Up on Calories After the Holidays
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espite the popularity of New Year’s resolutions, scientists have found that post-holiday food shopping decisions don’t necessarily reflect intentions to eat healthier or lose weight. Scientists from Cornell University tracked resolutions and after-holiday food shopping habits of 207 families. They classified about 20,000 food products as either “healthy” or “less-healthy”. Calories and dollars spent were also tracked. Analysis of 37 weeks of activity that included the extended winter holiday period and into the new year found that additional food expenditures and calories began about a week prior to Thanksgiving and peaked during Christmas celebrations. Compared to the rest of the year, this increased shopping averaged just over $16 more a week, about $4 of which was spent on healthy foods. Food expenditures then continued to increase after the holidays to about $25 more a week compared to the average—showing a 24 percent increase. However, $13 of this was spent on healthier foods. Calorie levels also increased. “Total weekly per-serving calories increased by 440 during the holiday period relative to the baseline period, and nearly 91 percent of this increase was due to additional purchases of the more calorie-dense foods,” the researchers reported. “Even more intriguing is that contrary to well-intentioned New Year’s resolutions, additional weekly per-serving calories purchased increased to 890 in the post-holiday period relative to the baseline, more than doubling the 440 calorie increase evident in the holiday season,” the researchers observed. Of this, 63 percent of the additional calories were from high-calorie foods.
Asbestos Found in Crayons and Children’s Toys
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esearch from the Environmental Working Group’s Action Fund has determined that some popular children’s toys contain a chemical that previous research has linked to lung disease and lung cancers. The researchers tested 28 boxes of crayons and 21 crimethemed toys at the Scientific Analytical Institute in Greensboro, North Carolina. They found that four of the crayon brands and two of the crime-scene toys contained asbestos. All of the asbestos-containing toys were manufactured in China. The products included the Disney Mickey Mouse Clubhouse and Nickelodeon Teenage Mutant Ninja Turtle brands of crayons, the EduScience Deluxe Forensics Lab Kit and the Inside Intelligence Secret Spy Kit. The latter two brands contained asbestos within the fingerprint powders. According to the U.S. Centers for Disease Control and Prevention, asbestos from all sources is responsible for up to 15,000 U.S. deaths each year.
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Potatoes Don’t Pack on Pounds
Digital ‘Blue Light’ Reading Disrupts Sleep Rhythms
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ecent findings from Brigham and Women’s Hospital, in Boston, has determined that reading from a light-emitting tablet or computer before bedtime will disturb sleep and may change the circadian rhythms that govern the body’s clock. The research, published in the Proceedings of the National Academy of Sciences, tested 12 people for two weeks. On five nights during one week, the subjects read ebooks on an iPad for four hours before bedtime. Another week, they read from printed books for the same duration. During the five days of iPad reading, the participants fell asleep later and spent less time in rapid eye movement (REM)-stage sleep. The light-emitting tablet altered the circadian rhythm, changing the body’s natural sleeping pattern. The researchers also tested other blue-light emitting devices, including laptops, tablets, other eReaders, cell phones and LED monitors. “We found the body’s natural circadian rhythms were interrupted by the shortwavelength enriched light, otherwise known as blue light, from these electronic devices,” says neuroscientist Anne-Marie Chang, Ph.D., one of the study authors. Dr. Charles Czeisler, Ph.D., a leading sleep researcher, remarks, “In the past 50 years, there has been a decline in average sleep duration and quality. Since more people are choosing electronic devices for reading, communication and entertainment, particularly children and adolescents who already experience significant sleep loss, epidemiological research evaluating the long-term consequences of these devices on health and safety is urgently needed.”
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esearch from scientists at the University of California, Davis has mashed the notion that potatoes cause weight gain. The researchers tested 90 overweight people divided into three groups, with all of them eating five to seven servings of potatoes each week over a three-month period. Two groups reduced their calorie intake by 500 calories per day, with one group eating low-glycemic index (GI) foods and the other group eating high-GI foods. The third group had no calorie restrictions. Despite the increased potato consumption during the study period, all three groups showed slight weight loss and reduced body mass index. The researchers concluded, “Potato intake did not cause weight gain.”
Spirituality is Beneficial for Cancer Patients
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ccording to a new review of research published in the journal Cancer, a strong religious or spiritual belief system may improve a cancer patient’s prognosis physically, emotionally and mentally. Researchers from Florida’s H. Lee Moffitt Cancer Center & Research Institute and North Carolina’s Wake Forest School of Medicine reviewed clinical studies that included more than 44,000 cancer patients. The first review focused on physical symptoms and found that patients with stronger religious and spiritual beliefs reported fewer cancer symptoms and better physical health. They also showed enhanced capabilities in managing their daily lives. “These relationships were particularly strong in patients that experienced greater emotional aspects of religion and spirituality, including a sense of meaning and purpose in life, as well as a connection to a source larger than oneself,” states Heather Jim, lead author of the first review. The second review focused on mental health and found reductions in anxiety, depression and distress among those with greater spirituality. Lead author Dr. John Salsman comments, “Also, greater levels of spiritual distress and a sense of disconnectedness from God or a religious community were associated with greater psychological distress or poorer emotional well-being.” In the third review, the researchers found that patients with a stronger spiritual well-being reported better social health, as well.
Healing takes courage, and we all have courage, even if we have to dig a little to find it.
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~Tori Amos
December 2015
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ilica, so plentiful in the natural world, is one element that is not as abundant in our body as we age. It is found naturally in bamboo, granite, quartz, rocks, sand, clay, soil and food. Along with oxygen, silica is the most abundant element in the Earth’s crust. Every cell and internal gland in our bodies needs silica to function optimally. We are born with an abundance of silica, which is why babies have such beautifully smooth and glowing skin. As we age, our silica levels decrease, revealing the telltale signs of aging such as dry wrinkled skin, bone loss, weakened gums and teeth, thinning or loss of hair, and brittle nails to name a few. We must supplement silica from our environment around us. Without silica, our bodies would literally break apart. Silica maintains healthy hair, skin and nails. It sits inside collagen, acting as glue, providing strength, flexibility and resilience to collagen and elastic connective tissues. Silica is a natural anti-inflammatory that soothes and calms skin irritations and helps to alleviate eczema and psoriasis. Silica contributes to skin’s youthful glow, brightness, firmness, smoothness, thickness, elasticity, strength and hydration. It reduces skin’s facial pores, blemishes and wrinkles while increasing elasticity and firmness of blood vessels. This improves the delivery of oxygen and essential nutrients to your skin cells. It’s no wonder the symptoms of aging are linked with the degradation of silica production. As we, age there are many ways to increase the amount of silica we absorb through the body, both internally and externally. Contact your local naturopath to see how you can benefit from adding more silica to your life. As with all things supplemental, make sure your ingredients are of highest quality. Isabel Sharkar, ND, is a licensed naturopathic physician and co-owner of Indigo Integrative Health Clinic, in Georgetown. For more information, call 202-298-9131 or visit IndigoHealthClinic.com. See ad, page 3.
Meditation Linked to Telomere Integrity in Cancer Patients
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by Dr. Isabel Sharkar
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aintaining telomere length has been directly linked to longer lifespan in a number of studies. A telomere is the structure at the end of a chromosome that protects it from deteriorating or fusing with other chromosomes. Its length is being used to measure the potential success of integrative therapy for recovering cancer patients; now University of Calgary research has found that mindfulness meditation helps. The researchers tested 88 breast cancer survivors with a previous diagnosis of stage-one to stage-three breast cancer. The patients’ telomere lengths were tested after either group-support therapy or mindfulness meditation training that included gentle hatha yoga exercises. Results showed that while the control group’s telomere lengths decreased over time, both the mindfulness group and the support therapy group were on average able to maintain their telomere length throughout the testing period.
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uring the holiday season, we all enjoy the great taste of peppermint in candy canes and hot cocoa. Next time you savor one of these treats, take a moment to consider its history and health-promoting abilities. Mint has been used for more than 3,000 years for its medicinal properties. It is very useful in all types of aliments. In a tea, it can be inhaled or even used on the skin for its healing effect. It is excellent at helping with stomach discomforts such as colic, nausea and diarrhea. It is also a stimulant and a calmative, a disinfectant and is used to calm nerves. Peppermint can be used on the body to treat acne, when diluted with water, because of its astringent properties. Mint is useful in the treatment for bronchitis, due to its expectorant abilities. In this way, it can be used as a tea or inhaled through steam. Mint also is great for headaches. Simply rub peppermint oil diluted in a carrier oil and put it on the temples and forehead. Even chewing peppermint gum can help alleviate pain. Peppermint and other mints, such as spearmint, are always thought of as common, but there are many powerful and useful properties to mint. Think of mint as a useful herb, and start to use its powers daily, it’s not just for fresh breath (or candy canes!) Laina Poulakos is founder of Mother’s Nature Store and is available for private consultations about herbal medicine by calling 703-851-0087 or visiting Mothers NatureStore.com. See ad, page 24.
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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Fungus Among Us
Mushrooms Offer Pesticide-Free Insect Control Paul Stamets, one of the world’s leading mycologists, invented a fungus (mushroom)-based pesticide in 2006. An industry executive states, “This patent represents the most disruptive technology we have ever witnessed.” This “smart” pesticide provides a safe and nearly permanent solution for controlling more than 200,000 species of insects. Entomopathogenic (insect-destroying) fungi are altered so they don’t produce spores. This actually attracts the insects, which then eat them and turn into fungi from the inside-out. The invention has the potential to revolutionize the way humans grow crops. Source: Earth. We Are One. View the patent at Tinyurl.com/FungusPesticidePatent.
Sentient Beings
New Zealand Enacts Bill Recognizing Animal Intelligence The New Zealand Animal Welfare Amendment Bill that passed into law this year states that animals, like humans, are sentient beings. Dr. Virginia Williams, chair of the National Animal Ethics Advisory Committee, says this acknowledges, “Animals can experience both positive and negative emotions, including pain and distress.” The bill thus bans the use of animals for testing cosmetics. Williams says the legal recognition of animal sentience provides a stronger underpinning of the requirements of the existing Animal Welfare Act. The bill also provides for penalties to enable low-to-medium-level offenders to be punished more effectively and gives animal welfare inspectors the power to issue compliance notices, among other measures. Find a link to the legislation at Tinyurl.com/NewZealandSentienceBill.
Uncommon Devotion Religion in America Shows Resilience On any given Sabbath, four of 10 Americans travel to a place of worship, a number that hasn’t fluctuated dramatically in the past half-century. Gallup polls report that more than 81 percent say they identify with a specific religion or denomination; 78 percent say it’s an important part of their lives; and 57 percent believe that religion is able to solve today’s problems. While recent attendance may be off, Americans are no less likely to attend services today than they were in the 1940s and early ’50s, just prior to the ultra-religious following decade. The reason, says Gallup’s Frank Newport, is that U.S. religious worship is cyclical. Today’s practicing religious communities “tend to consist of the seriously committed, not just those swept along by obligation,” reports Christian Smith, director of the Center for the Study of Religion and Society at the University of Notre Dame and coprincipal investigator of the National Study of Youth and Religion. Those that worship regularly are more likely to be older, female and Southern; they also are better educated and stronger financially than those that don’t, according to Newport. At the same time, Mitchell Marcus, a University of Pennsylvania professor, characterizes his Ph.D. students as religiously curious, often devout and eager to talk about their beliefs. Source: The Christian Science Monitor
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Greener Globe
World Powers Vow Cuts in Emissions This year’s G7 Summit of the U.S., UK, Canada, France, Germany, Italy and Japan, plus the European Union, has agreed in principle that the global economy must be completely fossil fuel-free by the end of this century to curb destructive climate change. To that end, the nations agreed to work toward cutting emissions between 40 and 70 percent by 2050. German Chancellor Angela Merkel also announced that the G7 countries would raise $100 billion from public and private sources by 2020 to help poorer nations adapt. Environmental groups such as Greenpeace praised the action. In a statement, the Sierra Club called it “the first time that the leaders of the world have made clear with one voice that we must get off fossil fuels completely.” Two hundred countries are expected to commit in writing to specific plans for greening their economies at the United Nations Climate Change Conference this month in Paris.
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Lend a Hand to Causes While You Shop This holiday season, every gift purchased through GoodSearch. com can earn a donation of up to 30 percent of its value for a favorite charity, along with money-saving coupons for the customer. More than 2,500 national retailers are participating in the program, including Apple, Target, Toys “R” Us, Ralph Lauren, Macy’s, 1-800-Flowers, PetSmart and Expedia. Instead of limiting qualifying purchases to a particular product and charity, the campaign includes nearly every product in the store. The donation goes to the charity or school of the shopper’s choice with the cooperation of the organization’s GoodShop, which has raised more than $9 million for charities ranging from The American Red Cross and ASPCA to local homeless shelters and schools. Each Internet search through the website also earns the charity about a penny. With GoodDining, meals at more than 10,000 restaurants earn donations, with more than 100,000 charities and schools benefitting. UNICEF has used money from GoodSearch and GoodShop to provide clean drinking water to more than 200,000 children.
Post-It Progress
3M Requires Paper Sources to Meet Sustainable Standards A new sustainability policy by the 3M Corporation, maker of Post-it notes, has drawn support for its goal of making a minimal impact on forests, wildlife and human rights. 3M paper-based products and packaging require pulp and paper from sources around the world. Working in collaboration with ForestEthics and Greenpeace, the company launched a comprehensive review of all of its pulp and paper procurement expectations to ensure the materials are produced from sustainably logged timber. 3M will now hold paper and pulp suppliers accountable to one of the highest standards in the industry for environmental protection and respect of human rights, including tracing origins and obtaining consent of indigenous peoples and local communities before logging operations occur. The company intends to publish semiannual updates of its progress online.
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AWAKENING TO SPIRIT Prayer and Meditation Heal and Free Us by Richard Davenport
By its intimate connection with divine love, Spirit infuses human experience with qualities of amazing grace—unexpected clarity, vision, wisdom, peace, compassion, emotional release, inspirational epiphanies, deep understanding and comprehensive healing of mind, body and soul.
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hile society abounds with scientific research, products and practices that promise to enhance our mind or body and the mind-body connection, without Spirit in the mix, neither rises to its full potential. A heart open to a higher power exponentially multiplies the effects of this crucial connection. “Just as a candle spreads light in a darkened room, people who are living in-Spirit give off a higher energy that can bring light to our hearts and minds. In other words, we can be inspired just by being in their presence,” according to renowned bestselling author Wayne Dyer, Ph.D. Experiential, non-verbal and lifechanging encounters with the unbounded power and presence of Spirit in prayer and meditation are difficult to analyze in the same way as mind-body 18
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science. However, Dyer points to the works and outcomes of Spirit as visible evidence of how it lifts us up. We see individuals with rapturous hearts sending out signals that they love the world and everyone in it. Those that live in Spirit tend to see the world as a friendly place, are at peace with themselves, appear to be open and accepting rather than judgmental and harsh, and often report being healed of all sorts of diseases, relationship challenges, career fluctuations and questions of purpose and direction. They attest to how Spirit shines a triumphant light in the midst of dark nights of the soul, redefining the essence of life itself and declaring us worthy in our innermost reaches.
Personal Healing
When a 19-year-old woman entered basic military training at Lackland Air
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Force Base, in San Antonio, Texas, and was undergoing initial medical and psychological screening, she was identified as having body and mind issues that would require her to be separated from the service. These problems included organ failures and spinal misalignment, as well as severe consequences of an emotionally abusive upbringing. It was determined that she could not handle the physical and mental demands of military life. Because the policy was to not treat such problems if identified upon entering the service, authorities allowed her to remain in training until her separation from the Air Force could be processed. The woman was impressed and also distressed by the finality of the verdict and assessment tools used by mind and body experts among the medical staff. In talking with a chaplain on the base, she came to understand that she could choose to appeal her case to another jurisdiction, a “higher” court of Spirit. Focusing on the voice of divine love, she grew to see Spirit as more than a higher power. She saw Spirit as a higher authority. She surrendered to divine love’s authority as ultimate law, supremely qualified to reorder her whole being. She trusted that aligning with spiritual power could change her view of her identity and the seemingly inescapable consequences of genetics, environment and human history denying her desire to serve her country in this way. Listening to a higher witness testifying on her behalf and identifying her authentic being as the magnificent expression of the magnificent Creator, she felt encouraged to the point that her mind and body stopped arresting her progress and became more effective servants, responding with greater freedom and joy. One limitation after another fell away, and the military and medical authorities seemed pleased with her progress as she neared completion of training. Finally, performing a mile-and-a-half run within a required time remained the only obstacle to graduation, and she was still 45 seconds too slow. This helpful passage from the Hebrew prophet Isaiah became central to her prayer and meditation as she approached her last running attempt:
Young people will get tired; strapping young men will stumble and fall. But those who trust in the Eternal One will regain their strength. They will soar on wings as eagles. They will run—never winded, never weary. They will walk—never tired, never faint. ~Isaiah 40: 30-31 (The Voice) She passed her final attempt with 18 seconds to spare, running on eagles’ wings. So, how can we all discern such a divine witness to our original authentic being amidst loud testimony of all the voices and labels shouting in our head and body, including those imposed by others?
Prayer and Meditation
There are two approaches to listening to the voice within, whether we name it God, higher power, Spirit, grace, Eternal One, or divine love or Love. Complementary, rather than mutually exclusive, both approaches require a capacity, gained through patient practice, of quieting the inner and outer chatter and learning to hear that which calls us to be more than what human experience suggests is possible. It’s who we are in the eyes of grace. Sanford C. Wilder, of Grafton, Illinois, author of Listening to Grace, offers personal growth and development programs through EducareUnlearning.com that encourage prayer and meditation that emphasize listening. He practices both approaches and makes distinctions between them. “When I pray, I am directing my thoughts toward God, listening and often affirming what I know to be divinely true. I am yearning to surrender my will and affections in conscious connection with the divine such that I or another receives a blessing,” shares Wilder. In such prayerful listening, he hopes to gain something, often a new insight and corresponding manifestation. “When I meditate, my intention is to sacrifice every thought, concept, image and feeling to God, the only consciousness. I trust that listening and observing with nonattachment helps me release conscious and unconscious
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To feel Spirit’s presence, we must surrender our own sense of how it will work, its timeline and the impact on our ego or status quo. As with anything worthwhile, conscientious practice is essential. conditioned thought patterns permeated by a human sense of self.” Through meditative listening, he hopes to release everything rather than receive anything, accepting that everyone is equipped and able to be open to, witness and experience nonstop blessings. Helen Mathis has been an educator in the Philippines and Swaziland as well as the U.S., including an instructor of religion at Principia College, near St. Louis; she is now part of a Centering Prayer Circle in Stockton, California. She explains that centering prayer may be seen as a hybrid that embraces both prayer and meditation, nourishing what’s beneath the preoccupied self to awaken a deeper and vastly more authentic self. Mathis appreciates what Cynthia Bourgeault explores in her book Centering Prayer and Inner Awakening, that, “This confusion between small self and the larger Self… [the] ‘True Self,’ ‘Essential Self’ or ‘Real I’—is the core illusion of the human condition, and penetrating this illusion is what awakening is all about.” Like Bourgeault, Mathis believes that it’s not about the absence of
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Through conscious listening we discover that our true nature—as witnessed by Spirit—though sometimes obscured from view, is never altered from its original beauty and wholeness. ~Helen Mathis thoughts so much as detaching from our thoughts, trusting that we can let go and be safe, consent to surrender human will and forgo personal agendas. Only then can spiritual sense come into play. “The goal is to awaken to, open to and get in touch with our innermost being and Spirit,” Mathis affirms. “Clearly, centering prayer assumes we each have a spiritual awareness of the divine within us that acts, as Bourgeault puts it, as ‘a kind of interior compass whose magnetic north is always fixed on God.’”
Core Shift
We often approach a Spirit dimension with the attitude of “what it can do for me.” The higher practice that mystics and other deep thinkers of various faith traditions ultimately arrive at instead centers on transforming our whole self to align with Spirit’s purpose for us, which changes everything. Reverend Dr. Michael Beckwith, founder of the New Thought Agape Spiritual Center, in Los Angeles, and a spiritual mentor to Oprah Winfrey, believes, “The relationship we have with the infinite is more about how we are to serve it than it is to serve us.” Beckwith describes three primary stages of realizing the power and purpose of divine Spirit expressed as our spirit. The first is that of a victim (feeling powerless, unable to effect change). The second is when an individual learns the existence of universal law that responds to our thinking, emotions and attitude; we learn how to use it to stabilize life structures and demonstrate health and well-being. 20
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“Ultimately, in stage three, we become a vehicle of life in service to life. Instead of using the law, the law uses us. Life fulfills its own nature through us,” he says. “All of life is conspiring for our freedom, liberation, wholeness and health.” He urges us not to stop and stagnate at stage two, using divine laws only to manifest personal conveniences, stuff and even people for our use; this can hijack views of abundance into materialism and consumerism. He quips, “We are not here to go shopping.”
Dwelling in Spirit
Grace and Spirit work in us, through us and between us, yet we can’t simply summon them up or outline their outcomes.
To feel Spirit’s presence, we must surrender our own sense of how it will work, its timeline and the impact on our ego or status quo. As with anything worthwhile, conscientious practice is essential. Life, defined by Spirit, gives fresh strength and impetus to mind and body. All three are vital elements of the dance of life. Richard Davenport is a spiritual life educator (HigherGroundForLife.com) and the founding executive director of an inclusive nationwide Bible and spiritual life community (BibleAndSpiritualLife. org). Now based in St. Louis, MO, he is a retired Air Force chaplain, having served at Lackland and other U.S. Air Force bases on three continents.
FIVE WAYS TO PRAY FROM THE HEART by Richard Davenport
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rayer from a heart willing to surrender, change, learn, grow and bless others works to keep us centered on pure motives like wellness, wholeheartedness and compassion. Such prayer can help us progress spiritually. These five forms of prayer, found in the Bible, have a universal application to any spiritual practice. Although differing in their approach, all share the purpose of creating a fuller mindfulness of our true identity and relationship to the divine, while enhancing our capacity to bless all creation. If we are not feeling the desired breakthroughs using one form, perhaps the one most familiar or comfortable to us, we might do well to explore others. Praise – a posture of adoration, honoring and surrender to a power, vision, and authority greater than our own. Thanksgiving – or better yet, for its consistency and permeating of our whole self, thanks-living. The garden of our spirit is enriched by embracing a gratitude attitude in all we do. Petition – a relational posture that opens our heart as we learn to ask for help, to seek perspective beyond a limited self, beyond a smaller, egodriven orientation.
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Intercession – praying for others; blessing, honoring and cherishing them as God sees them. When we feel burdened and blocked by our own trials, expressing empathy and compassion for others can unlock our heart and mind. We can lovingly witness the true nature of those that are seemingly tangled in forces blocking or opposing their higher good. Affirmation – release and rest in divine authority, acknowledging the uni-verse as literally one song reflecting the singular harmony that Spirit knows and is unfolding in every moment to meet our need in forms we can see and feel right now.
healthykids
Generous Pint-Sized Givers Teaching Kids How to Care and Share by Jennifer Jacobson
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mong a parent’s greatest rewards is seeing their children grow up to be productive, contributing members of society, including knowing how to give back and enrich the communities in which they live. Children can start participating in the giving process as toddlers. Having them observe regular charitable acts can make a strong impression and catalyze later independent initiatives. Learning how to give and developing the associated skill set is a lifelong journey. Giving becomes a way of life—of looking at the world and determining how to help the causes they feel passionate about. Here’s how to take those crucial first steps. Ask kids how they’d like to help. If giving to a cause is new to the household, explain that the family has many opportunities. Then engage children in a conversation about the general areas they may feel strongly about supporting—perhaps individuals or families in need, animals or wildlife habitat—and start a list of those that the family is interested in. Next, start researching related local organizations, facilities and institutions, and matching them to the topics on the list. Ideas may include food kitchens, pet shelters and animal
rescues, nature parks, senior citizens’ residences, camps for low-income or physically or mentally challenged children, zoos, museums, aquariums and local libraries. Make a game plan. Get creative about how to actually help the selected causes. Talk it through together, map out activities—like visiting, donating funds or materials or participating in fundraising efforts—and post the results somewhere at home that is highly visible. “Gamify” it to some degree with tasks that turn into goals that turn into accomplishments that result in chits. Quick tasks can make a big difference. Clear the clutter. Every six to 12 months, launch an all-family household closet cleaning day that includes the toy chest and maybe the garage. Add nonperishable healthy food items they’ve picked out while grocery shopping. Make a “donate box” positioned where kids can add to it and deliver the donations often, even if it’s small. Find ways to raise money for donations. Organize a family or neighborhood yard sale or organic bake sale that involves kids at all stages of the project, and give all or a portion of the proceeds to a selected charity. Associate getting with giving. For birthdays and holidays, include a
handwritten “certificate of giving” that specifies the amount of money available for them to gift to their favorite charity. Take the child to the charity site to make the monetary donation in person, if possible. For non-local organizations, write a check and have the child include a letter with their thoughts and mail it. Volunteer to do community service. Public gardens need weeding, historic buildings need painting and food banks need hands. Find goodwill tasks that are age-appropriate and engaging. Grow the mindset. Tell real-life stories about kids or groups of kids that have found creative ways to give back. Encourage empathy by sharing appropriate stories of struggle. Ask kids, “How would you want people to help you in this situation?” Explain the action the family is taking and the resulting benefit to the recipient. The conversation might be, “We don’t need to store all this stuff when someone else could really use it.” Or, “I bet there is a kid out there who would really like playing with this toy. I know you used to love it, but how about if you pass it along to someone else so they can enjoy it as much as you have?” Keep the focus on the people in need and your child’s ability to share an experience through an item. Establishing an impermanent connection to material things can help kids understand the importance of nurturing relationships over acquiring goods. Develop a language of giving in the household by creating opportunities to incorporate it into regular conversation. Appropriate comments could share concepts such as seeing ourselves as stewards of the planet and the things we think we own; it’s our duty to help those in need when we have abundance; and if there is ever a time when we are without, we hope that others will think of us and help us. Teaching children how their thoughts, words and actions impact those around them is a lesson that bears repeating. Jennifer Jacobson lives in Seattle and has served on the boards of several influential nonprofits and other organizations focused on conservation, education and community.
natural awakenings
December 2015
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firstperson
I define love as “paying attention”, and mindfulness meditation becomes an act of self-love whenever we choose to take a break from our busy lives and do it.
Confessions of a Reluctant Meditator Overcoming Your Resistance with Mindfulness Meditation by Hetty Irmer
A
s a person with a naturally active—and sometimes overactive—mind, I much prefer “doing” to “being”, any day of the week. I first started dabbling in meditation in my 20s. I remember sitting and trying desperately to quiet my mind and feel calm and serene. But instead of enjoying the vast expanse of an empty mind, I couldn’t stop writing a grocery list in my head. It seemed to me that developing a daily meditation practice came effortlessly to some people. That is what I aspired to, but I kept faltering, and then feeling not good enough. I got to the point that the prospect of meditation would make me anxious, which kept me away from meditation for quite a while. But then about 10 years ago, I learned about mindfulness meditation and went to some classes and even a few retreats. This type of meditation 22
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wasn’t about emptying my mind, and it didn’t mean that I was doing it wrong if I had a lot going on inside of my head. I discovered that in mindfulness meditation, I could use my own chatty brain as the cue to return to the present moment, rather than fighting with myself. Instead of striving for an ideal that just wasn’t my style, I began to give myself permission to do my best, one day at a time, and to simply begin again when I “fell off the wagon” and got lost in my thoughts during meditation—or too preoccupied with life to take the time to slow down and meditate at all. And as a psychotherapist, I work with many people who struggle with busy minds—or worse, with very critical and negative self-talk. Their lives are negatively impacted by the intensity of their internal thought clutter and emotional overwhelm. For some, meditation
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quickly becomes a routine that they come to rely on, and they learn to trust that the thoughts, emotions and sensations that they notice while “sitting” are transient and will soon pass. But for others, like my client Sophie (name changed to protect confidentiality), the benefits of meditation seem to be elusive. Sophie is a smart, professional woman in her thirties with a partner and two young children and a very active and anxious mind. When I suggested meditation to her as a way to gain some space from her sometimes intense thoughts and feelings, she said, “I’ve tried that before, and I can’t do it. I can’t quiet my mind.” Meditation was not for her, or so she thought. Mindfulness meditation, simply put, is “awareness training”. The practice itself is like sitting on a hillside, watching a train go by. You let it pass by without getting on the “train of thought”. Initially, you might be surprised by the number of train cars (i.e., thoughts, feelings and perceptions) that pass through your awareness. Although it is inevitable that you will get “lost in thought,” over time you become more adept at letting the train pass by. You practice not judging the thoughts that occur but instead simply accepting them. Mindfulness creates space in life to give love, attention and time to yourself and others with greater awareness, acceptance and compassion. After doing many guided meditations with me, Sophie began to notice what her body and mind were up to at any particular moment, just by shifting her attention from outside of herself to her “inside space”. She learned to trust that she could become aware of her shifting experience. We talked about the gift she is giving herself, by paying attention to herself without judgment. I define
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Hetty Irmer love as “paying attention”, and mindfulness meditation becomes an act of self-love whenever we choose to take a break from our busy lives and do it. Sophie has reported an improvement in her mood and less reactivity with her kids when they push her buttons. Her mind is still very active whenever she sits down to meditate, but she is receiving the benefits and feeling more confident. My own practice of returning to meditation after a few days—or sometimes weeks—away is a “meta” practice of mindfulness. In the formal practice of mindfulness meditation, we are instructed to return to the breath when we notice that our thoughts, feelings or sensations have distracted us from the present moment. Likewise, I return to my meditation practice when I become aware that my habitual patterns of activity have distracted me from it. I go back to “day one” often, but now I do it without self-judgment. I simply keep coming back to it, and to myself, over and over again. I’m worth it. So is Sophie. And so are you. Hetty Irmer, LCSW-C, is a therapist with more than 20 years of experience, helping women feel strong and brave in their lives. She also works with couples and offers groups as the owner of Four Corners Counseling, in Silver Spring. For more information, visit HettyIrmer.com. See ad, page 31.
Last-minute online shopping can be costly in both dollars and pollution. Choosing nextday delivery puts purchased products on a plane that burns far more carbon-producing fossil fuel than ground transportation. But there’s a better way, and how we package gifts for shipping counts. Order and ship early. Building in more lead time affords less costly shipping options. Eco-wise, if the shipper has some freedom in scheduling deliveries, it can choose to hold up a delivery truck until it’s full, rather than sending one out half-empty. Also, if a package doesn’t have to reach its destination by a particular day or time, the company can choose the most efficient local delivery routing. A recent University of Washington study found that a community using grocery delivery services slashed carbon emissions when compared to individuals driving to the supermarket. Plus, they achieved their biggest gains—80 to 90 percent lower emissions—when they could plan deliveries around customer locations, rather than precise delivery windows, thus minimizing driving distance and time on the road. Seek out available boxes. Many grocery and beverage stores don’t immediately break down incoming cardboard shipping boxes. Ask a store attendant if they have any available. Reusing saved paper bags from checkout (for those that don’t bring reusable bags) can serve to cushion gift-wrapped boxes. GreenAmerica.org suggests repurposing gently-used wrapping paper or old fabrics, newspapers, magazines or calendars for a creative look. Return any foam peanuts in received packages to a pack-n-ship shop for reuse. Know the options. While U.S. Postal Service (usps.com) Priority Mail offers flat rates to any state regardless of weight (up to 70 pounds), package tracking and other year-round features, the cost of using other carriers varies by destination zip code, package size and weight. Verify price and timing options, making sure packages arrive in good time to be under the Christmas tree before December 25.
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consciouseating
Bowel Health Maintain it Naturally by Tisha Claudia Lim
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ne of the most important keys to well-being is to maintain good and natural bowel health. This enables the body to get rid of waste and toxins and prevents illness in the long run. According to Everyday Health, the frequency of bowel movements depends on each individual. It is considered perfectly normal to have a bowel movement one to three times a day, or three times in a week. However, fewer than three bowel movements in a week is considered constipation. Having sufficient dietary fiber is crucial in maintaining good bowel health and in preventing constipation. Dietary fiber has many health benefits to the body. It not only helps in lowering the risks of cholesterol and in stabilizing ones blood sugar level, but also in maintaining a healthy weight. This is because fiber is mainly found in fruits and vegetables, and they are generally lower in calories. Fiber also helps to curb one’s appetite by making one feel fuller for a longer period of time. According to the Institute of Health, the recommended fiber intake for an adult is at least 25g of fiber per day, and this can easily achieved by incorporating plant-based foods into meals. Apples, kiwis, bananas, strawberries, papayas, mangos and persimmons contain a healthy dose of fiber. The pectin (a type of fiber found in fruits) on the skin of apples helps to add bulk to the stool and stimulate bowel movement. Although kiwifruit skin is not commonly eaten, according to Health Care Online, its skin has triple the amount of fiber than its flesh. Dried fruits such as raisins and apricots are also great sources of fiber and a great choice for snacks. Vegetables and dark leafy greens that top the fiber chart include cabbage, broccoli, radish, carrots, okra, spinach and
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kale. Golden needle mushrooms and seaweed are also extremely beneficial when it comes to preventing constipation. Chia seeds and flaxseeds contain a lot of fiber, along with other minerals such as magnesium and calcium. Black sesame seeds, which are commonly added into smoothies in Asia, are not only high in fiber but also rich in iron. The insoluble fiber found in whole grains, oat bran and brown rice helps to stimulate bowel movement. The same goes with the soluble fiber found in beans, particularly black beans. Black bean soup is a common dish in Asia. It is also added with black fungus (an edible jelly commonly used in many Asian dishes) to help with bowel movement. Sweet potato porridge has a similar effect. It is a home-cooked dish commonly eaten in East-Asian countries. People sometimes substitute sweet potatoes with Chinese yam with its thick outer brown skin and white inner flesh, which is another great source of fiber and can be located at any local Asian supermarket. With dietary fiber in mind, it is also imperative to drink enough water each day, according to individual needs. Without sufficient water intake, the body is unable to function optimally. Nutrients cannot be absorbed properly and waste products cannot be eliminated. This also has a negative effect on the skin, as the body uses water to lubricate the skin. Drinking a cup of water the first thing in the morning after waking up help keeps bowel movement regular and prevents constipation. Tisha Claudia Lim is a fourth-year journalism student at the University of Maryland, College Park and an intern at Natural Awakenings Washington, D.C. She can be contacted at TishaLim01@gmail.com.
communityspotlight
Primary Care Has A New Definition for Washington, D.C. A Spotlight on Barnard Medical Center
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by Robin Fillmore
r. Neal Barnard has been an internationally known researcher and physician for years as the author of 17 books, including the New York Times bestsellers Power Foods for the Brain, 21-Day Weight Loss Kickstart, and the USA Today bestseller Dr. Barnard’s Program for Reversing Diabetes, as well as his PBS specials, Protect Your Memory and Tackling Diabetes. Fortunately for area residents, Barnard is also a neighbor and will be opening the Barnard Medical Center in early 2016 at 5100 Wisconsin Avenue, NW. The center will be unique among primary care medical facilities. The difference, according to Barnard, comes from the approach that the three physicians, two dieticians and one nurse practitioner will take when working with any patient. “We decided to set up a center that will provide regular primary care, and take standard insurance, so if you have a twisted ankle or a cough, you would see a doctor. But many people have nutrition-related problems—weight, diabetes, high blood pressure, cholesterol or even things like arthritis— where the patient doesn’t know the role that diet can play.” As so many health issues are foodrelated, the team at the Barnard Center will address treatment with changes to
the diet first, and if that doesn’t work completely, then they will try medication. “I am going to be reversing the standard role of what is considered alternative therapy,” notes Barnard. Of course, a twisted ankle has a normal, non-diet related treatment that will be addressed, but if, in the course of the conversation with the doctor reveals some other diet or nutrition-related issues or condition, that can be addressed as well. Barnard describes the new model as something remarkably simple but effective: “A patient comes in with high cholesterol and their blood glucose is very high. I introduce them to our dietician down the hall. All I did was understand their problem and encourage them to look at the other side of things.” The impetus to start the center came out of Barnard’s work with the Physicians Committee for Responsible Medicine (PCRM), of which he is a founding member. This international group of doctors and scientists has led groundbreaking research on the effects of diet and nutrition as preventative medicine for most common diseases. For years, PCRM worked with area patients in clinical trials, but due to the nature of medical research, there was a limited number of patients who could benefit from
any of these studies. With the center, which will serve all types of patients (even those without insurance), there is no limit to the individuals who will be helped by the team led by Barnard. The relationship between the center and PCRM will grow more significantly, providing research opportunities on a whole range of medical issues. For example, what is the role of diet in migraines and other chronic conditions faced by patients? The center, which is adjacent to the offices for PCRM, will help to answer some of these questions by examining the role that diet and nutrition can play in relation to a variety of conditions. As Barnard is on the faculty at the GW University School of Medicine, the center will work with medical students to learn this different approach to wellness and health. “It is a place where young practitioners (and the not so young) can thrive, just out of residency. This center will give them a chance to practice medicine the way it should be,” notes Barnard. Between now and the opening early in January, the final touches are being handled—securing the credentialing and setting up the exam and consulting rooms where patients can be seen. There is a seasoned team of professionals who are making preparations for the grand opening, which will take place on January 4. Prospective patients will be able to start making appointments soon after. In the meantime, there are free weekly classes that are offered on diet, particularly for those who are struggling with a new diagnosis of diabetes, high blood pressure, high cholesterol or a heart condition. Part cooking classes, part support group—these weekly gatherings, held in the office of PCRM, help anyone who is moving toward a plant-based, whole-food diet as a part of their journey to health. Barnard has seen so many scared patients find health, and a new lease on life, through the support of the physicians and the community of classmates. For more information about the opening of Barnard Medical Center, PCRM and weekly classes, visit BarnardMedical.org.
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urmeric has been used as a culinary herb for thousands of years, and is found in abundance in many Indian dishes, especially curries. But it is its role as a healing herb that has caused scientists to take a closer look at this “miracle spice”. The magic of turmeric resides in the roots, specifically in the chemical compound called curcumin. Curcumin is a polyphenol—a chemical compound found in plants with antioxidant properties and myriad therapeutic attributes. In 2007, a study in Advances in Experimental Medicines and Biology, stated, “Curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”
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A 2008 study in the Annals of Indian Academy of Neurology explored curcumin’s potential for use in the treatment for Alzheimer’s disease (AD). Key points included: Curcumin may help the macrophages, which play an important role in our immune system, to clear the amyloid plaques found in Alzheimer’s disease. Curcumin has anti-proliferative actions on microglia. Microglia are immune cells of the central nervous system that become active in response to any number of stressors on the body. Curcumin has powerful antioxidant
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and anti-inflammatory properties. “Overall, curcumin decreases the main chemical for inflammation and the transcription of inflammatory cytokines... The exposure to curcumin also impaired the production of pro-inflammatory cytokines (IL-1, IL-6 and TNF-).” As chronic neuro-inflammation is considered one of the major factors in the development of Alzheimer’s, it’s possible too that curcumin may also help in the treatment of other inflammatory disorders.
Defense against cancer
According to the American Cancer Society, tests have shown that curcumin can kill cancer cells in laboratory dishes, and also slow the growth of the surviving cells. Another study on the role of curcumin in cancer therapy found that, “Research over the last few decades has shown that curcumin is a potent anti-inflammatory agent with strong therapeutic potential against a variety of cancers. Curcumin has been shown to suppress transformation, proliferation and metastasis of tumors,” and called for additional and larger controlled studies to determine its full potential.
Treatment of osteoarthritis
Curcumin’s anti-inflammatory properties also make it a strong candidate
for treating inflammatory diseases such as osteoarthritis. A 2014 study in the Clinical Interventions in Aging found that curcumin extracts “were as effective as ibuprofen for the treatment of knee osteoarthritis.”
Adding curcumin to your diet
There are a number of easy ways to add curcumin to your diet. The first is supplementation. Curcumin is not a major component of American diets, so supplementation could be considered. Remember, supplements are not regulated by the Food and Drug Administration (FDA), so make sure to purchase your supplement from a trusted source. And, speak to your physician before you begin taking any supplement to rule out any possible interactions with other medications. The second is to eat more curry. Eating more curried dishes that are rich in turmeric spice as well as black pepper regularly can be a good source of curcumin. Finally, enjoy a cup of turmeric tea. End your day with a cup of turmeric tea with milk. Curcumin is fat-soluble, therefore combining it with milk will help to make the curcumin more readily absorbed into the body. Although studies on curcumin are still in their early stages, the research looks quite promising, and additional studies to establish its efficacy in humans are ongoing. What we do know is that, with very few side effects, powerful antiinflammatory, anti-cancer and antioxidant properties, and a long history of medicinal use, curcumin can play an important role in maintaining the body’s normal inflammatory response, while also supporting healing and relieving pain. Dr. Gary Kaplan, DO, is the founder and medical director of the Kaplan Center for Integrative Medicine, which offers patients suffering with chronic pain and illness an effective model of medical care, incorporating elements of conventional and alternative medicine. For more information, Maria Hepler, RDN, CLT, of the center specializes in gastrointestinal health and anti-inflammatory diets and offers several classes. Call 703-532-4892 or KaplanClinic. com. See ad, page 5.
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natural awakenings
December 2015
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greenliving
Fail-Proof Ingredients for a Glorious 2016
photo courtesy of View Dynamic Glass
RECIPE FOR A HAPPY NEW YEAR
Green Congregations Faith Groups Join in Preserving All Creation by Avery Mack Take 12 whole months. Clean them thoroughly of all bitterness, hate and jealousy. Make them just as fresh and clean as possible. Cut each month into 28, 30 or 31 different parts, but don’t make up the whole batch at once. Prepare one day at a time with these ingredients: Mix well into each day one part each of faith, patience, courage and work. Also add to each day one part of hope, faithfulness, generosity and kindness. Blend with one part prayer, one part meditation and one good deed. Season the whole with a dash of good spirits, a sprinkle of fun, a pinch of play and a cupful of good humor. Pour all of this into a vessel of love. Cook thoroughly over radiant joy, garnish with a smile and serve with quietness, unselfishness and cheerfulness. You’re bound to have a happy new year. ~ Author Unknown
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says Rabbi David Freelund, of the Cape he simple act of switching on a Cod Synagogue, in Hyannis, Masbulb can light a room; preaching sachusetts. “Going solar made sense. that humans are caretakers of the Earth can enlighten a community. “How We leased panels, joined a renewable energy credit program and now generare we faithful to God’s creation?” asks ate 90 percent of our energy.” Diana Butler Bass, Ph.D., author of The synagogue also upgrades Grounded: Finding God in the World— equipment to more efficient levels A Spiritual Revolution, in Alexandria, when it’s time for replacement, comVirginia. “The connection between the posts waste, maintains a garden to supnatural world and the world we live in ply a local food pantry, helps us understand The film Renewal switched to LED lights, the remarkable responsibility we have to the documents this grass- zoned their facility’s heating and cooling and planet.” roots movement at follows a single-stream Along with an emotional bottom line, RenewalProject.net. recycling program. “We seek to lead by example. many people pose a Members ask, ‘What else can we do?’ greater question: What is the cost to As Jews, our mission is not fulfilled our spiritual life if we act selfishly? unless we lift up others toward the “We need to know what is sacred and divine,” says Freelund. what matters for generations to come,” Windows often make up a large says Bass. “This is an exciting time for portion of a building of worship, but communities of faith to work together.” can be the least energy-efficient comChurches, synagogues, mosques and ponents. Members of Colorado’s Steamother faith groups are sending a mesboat Christian Center, in Steamboat sage to their congregations and comSprings, used to wear sunglasses or munities: We need to care for what the change seats during services to escape Creator has given us. the sun’s glare and heat. After installing smart glass windows, everyone can Showing the Way now fully concentrate on the sermon. “We wanted to reduce reliance on for “The glass tints like transition eign oil, support local businesses, buy sunglasses, based on available light or American-made and be cost-effective,”
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preprogrammed preferences,” explains Brandon Tinianov, a senior director with View Dynamic Glass, the company that supplied the new windows. “It also reduces heating and cooling costs.”
Laying Down Burdens
“Clutter represents postponed decisions,” says Barbara Hemphill, author of Less Clutter, More Life, in Raleigh, North Carolina. “Lack of time, interest and energy keep us from passing along what we no longer want or need. For most of us, 80 percent of what we keep, we never use.” That includes paperwork, another specialty of her Productive Environment Institute. When the United Methodist North Carolina Conference Center’s new building was ready, there was plenty to sort through before moving. “We estimate seven tons of items were recycled. It became an example for individual churches,” says Hemphill. Her own church, Mount Zion Methodist, in nearby Garner, has cleared out two storage rooms. Items were reclaimed, auctioned or donated to a shelter. “We gained Sunday school rooms in return,” she says.
We need a conversation which includes everyone, since the environmental challenge we are undergoing, and its human roots, concern and affect us all. ~Pope Francis
Practice Makes Perfect
Awareness of the environment and eco-friendly living is a concept religions agree on. At the All Dulles Area Muslim Society, in Sterling, Virginia, an education program encourages community members to recycle, plant trees and lower water and energy usage. Including their Sunday School, they reduced their overall carbon footprint by 13 percent and energy consumption by 21 percent. Interfaith Power & Light is active in most states and can help implement such user- and eco-friendly changes. Imam Johari Abdul-Malik, the director of outreach for the Dar Al
Hijrah Islamic Center, in Falls Church, Virginia, suggests thinking larger and encourages members to ask for changes in public policies by lobbying their representatives. In 2016, the Council of Islamic Organizations of Greater Chicago will promote a Green Ramadan. During Ramadan, members re-evaluate their lives in light of Islamic guidance. Greener than most, The Garden Church, in San Pedro, California, has no building. “People tell me, ‘The outdoors is my church;’ I take them at their word,” says founding Pastor Anna Woofenden. “We have a central table surrounded by gardens. About 90 percent of what we grow is vegetables, the rest is flowers. This church is a living sanctuary, a place to belong, a place of community. God’s love is made visible as people are fed in body, mind and spirit.” “Eco-friendly teaching represents a new spiritual imagination of how to live well in the world,” observes Bass. “Faith makes a difference.” Connect with the freelance writer via AveryMack@mindspring.com.
Each one of us can
make a difference. Together we make change. ~Barbara Mikulski
natural awakenings
December 2015
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meditationspotlight
Sharon Salzberg on Mindfulness Simple Ways to Be in the Present Moment by April Thompson
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How do you define mindfulness? Mindfulness is the quality of awareness. When we are mindful, our perception of the present moment isn’t so distorted by bias, adding our own storyline to 30
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reality and pushing away what’s happening.
photo by Fabio Fiippi
ew York City-born Sharon Salzberg experienced a childhood full of loss and upheaval, losing her parents and living in five different household configurations. In college, she discovered the power of meditation to transform suffering and cope with life’s neverending changes. Born into a Jewish family, Salzberg first encountered Buddhism in 1969 in an Asian philosophy class, inspiring her to undertake an independent study program in India, where she was initiated into the practice via an intense 10-day retreat. “It was very difficult and painful. I sometimes doubted that I’d succeed, yet I never doubted that there was truth there,” she says. Upon her return home, Salzberg dedicated herself to the path of vipassana- (insight) meditation, becoming a renowned teacher and co-founding the Insight Meditation Society, in Barre, Massachusetts. Today she teaches and speaks to diverse audiences worldwide about the power of mindfulness. Salzberg has authored nine books, including the New York Times bestseller Real Happiness, Real Happiness at Work and Lovingkindness.
Is it possible to be mindful without having an established meditation practice?
Yes, theoretically, but I suspect it’s hard. I honor my own meditation practice for making mindfulness highly accessible for me. It doesn’t take many hours of prep work and is open to everyone. It’s really a practice, like strength training—you have to exercise the mindfulness muscle to reap the benefits.
What’s the best way to arrange time for meditation, and what can motivate us to practice regularly? Having a sense of structure has helped me the most. I believe strongly in the value of a daily practice, however simple or short. We can ritualize certain practices to help remember to pause and be mindful. For example, every time the phone rings, let it ring three times and use that as a trigger to breathe. When you’ve finished writing an email, take a few conscious moments before sending it. There are lots of ways to cut through the momentum of the busyness and craziness of our lives to return to mindfulness. Make a commitment to practice for a certain period of daily time for a month or two, and then reassess. Look
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for changes during the active course of daily life and query: How am I speaking to myself or to others? Am I more present? Am I more at ease in letting go? It’s important to look for these subtle changes rather than to set unrealistic expectations for ourselves such as being mindful all day.
Do you have other enabling practices for people new to the state of living mindfully? Movement meditation is a good place to start; if you’re walking somewhere, try to be more present and feel your feet against the ground. Also, just focus on one thing at a time; instead of multitasking, just drink the cup of tea. We can also use breath to focus concentration. The breath is a tremendous tool, it’s always with us. If you’re in a contentious meeting and tempers flare, you don’t have to pull out a meditation cushion and sit in a funny position; you can work with your breath right where you are.
How can meditation help to ease suffering? Sometimes, we think we can ease suffering by only having pleasant feelings and beautiful thoughts. Rather, we can ease suffering by changing the way we relate to our thoughts and feelings. If something unpleasant is happening, most of us flip into an internal monologue about how, “Bad things always happen to me,” or “This is my fault,” or “I shouldn’t feel this.” We compound our suffering by adding judgment and by pushing away discomfort. Instead, we can learn to observe our reactions and release them. We also tend not to feel pleasure fully or think that something else or more should be happening instead of simply enjoying the moment. We wait for some sense of intensity in order to feel alive, rather than experiencing the ordinary to the utmost. Meditation trains us to be present with pleasant, unpleasant and neutral experiences and stay connected, no matter what’s going on. Reach freelance writer April Thompson, of Washington, D.C., at AprilWrites.com.
inspiration
Prayer
A New Understanding by Rev. Sylvia Sumter
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hat makes us a whole person? It has been said that we are spirit, mind and body—a threefold being. Yet, how much time and attention do we devote to each facet of our nature? It is safe to say that for the most part, we are aware of, and perhaps even consumed with, the notion of our body and how we can best keep it in good working order. We even spend time bolstering our mental capacity, making sure we have our wits about us. But, how much time and attention do we give to our spiritual nature? Do we address it daily, weekly, or on occasion as the need arises, or, not at all? Yet, believe it or not, it is our spirit that fuels both the mind and the body. It is what gives meaning and value to the life we are living and without it we would wither and die before we die. Tending to our spirit does not mean we must spend time in a sacred building or attending some form of organized religion. It can be as simple as praying from a consciousness of wholeness and actually having that be our experienced reality. For this to happen, perhaps we need a new view of prayer and the power it holds to shape and benefit our lives. What if prayer were not seen as something we are asking or begging for
from an outside force, but simply as a positive statement of good that we are claiming in our lives. If we start with the premise that the good we are seeking is already available in the overall spiritual scheme of things, then what is perhaps needed most is a way to bring it forth into our lives and experiences. The use of affirmations or positive-stated intentions are a good way to view and use prayer. They help us to focus on what it is we desire, as opposed to what we don’t want in our life. They change our perception and consciousness, which
over time, will change our circumstances and conditions. There are so many ways we can be in prayer. Breathing with conscious awareness, purpose and attention can be a prayer. It focuses your mind in a way that allows you to open up to the greater dimension of your spirit. It has healing properties as well by establishes us in calmness and a sense of peace; not to mention the benefits of stress reduction. And, it’s free and readily available. How about nature as a form of prayer? Think about it—when you see a magnificent sunset or stupendous rainbow or some other wonderful demonstration of nature, does not your heart and mind expand with joy and awe? We are automatically opened to spirit when in the company of nature. So, consciously observing it or basking in nature can be a prayer like none other. You have a direct line to the divine. The point of the matter is the more we can attune ourselves to our spiritual nature, the more balance and sense of well-being we will experience. Take time each day and throughout the day to be mindful and aware of that which brings you peace. Maybe even take one minute out of every hour just to breathe deeply and find your center. You would be surprised at how well you will find yourself managing your day with grace and ease. You will be too blessed to be stressed. Reverend Sylvia E. Sumter is the Senior Minister of Unity of Washington, D.C. For more information, visit UnityWDC.org.
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fitbody
Airplane Yoga Six Easy Stretches Ease the Journey by Cynthia Bowman
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he majority of the symptoms we can experience during flying—stiffness, poor circulation and swollen feet—are due to lack of movement rather than the altitude or pressurized cabin air. Knowing this can make healthy flying easier. Drinking lots of water and moving about and stretching every two to three hours on long flights is key; trips to the bathroom naturally help fulfill this. We also can keep blood from collecting in our lower extremities by finding a way to elevate our legs and feet periodically. Wiggle all 10 toes, shift positions and go for these six discreet airplane yoga stretches. Etiquette tip: Do the first two stretches at the back of the plane with adequate space and a wall to lean on. Don’t do these in the aisle; hanging on to someone’s seat back rocks it and can be annoying. A quad stretch involves the shoulders, upper legs, calves and ankles, while elevating each foot and getting the blood moving. Hang on to a wall, grab an ankle and bring the heel as close to the butt as possible. Then rotate the ankle in a circular motion. Do this as long as it feels worth doing, and then switch arms and legs. A calf stretch is a simple way to target calf and hamstring muscles, as well as ankles. Stand facing a wall, placing both hands Quad Stretch at shoulder height on the wall for
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Calf Stretch
Upper Body Stretch
Neck Stretch
Twisting the Torso
Bending Forward
balance, elbows bent. Take one foot forward and rest it on its heel, with toes pointing up and resting on the wall. Lean forward to the point of feeling a good stretch in the calf. Stretch 30 seconds per foot, gradually going deeper into the pose after a few breaths. Etiquette tip: The next four stretches can be done in an airplane seat or in the back of the plane. The upper body stretch targets wrists, hands, arms, shoulders, back and the upper body in general. Sit upright with feet firmly planted on the floor. Lift arms up and interlace fingers before turning palms to face the ceiling. Relax the shoulders and neck. The arms shouldn’t be covering the ears and can be adjusted by moving them a few inches forward or back. Tall individuals may need to bend their elbows, which still allows for stretching of the upper body. Neck stretches release tension and stiffness by tilting the head from side-to-side. Don’t make circular motions, as they can cause neck and spine compression. If holding the head to assist a deeper stretch, be considerate of neighbors by pointing the raised elbow forward to cradle the neck instead of resting it on a seatmate. Twisting the torso benefits both the spine and back muscles. Yogis believe that twisting motions also massage internal organs. While twisting, hang on to the armrest with both hands and sit as upright as possible, with legs together and feet firmly planted. Don’t bounce into the pose or shift or lift buttocks off the seat, but make slow, fluid movements. Bending forward while seated gives the back, neck and legs a good, deep stretch. All of these movements work well while we’re in the air and are equally useful on road trips, in the office or whenever we need a break. Cynthia Bowman is a freelance writer in Los Angeles, CA, who specializes in travel, culture and lifestyle topics. Visit JoyJournist.com.
February 12 - 14, 2016 For one weekend, free yourself from the over-dependency of your electronic devices that pull you away from what is really important in your life. Enjoy a fun and revitalizing weekend retreat customized just for you. Experience activities such as meditation, hiking, painting, drumming, dance class, chi-gong, group discussions and more. Join an experienced mindfulness team at Sevenoaks Retreat Center nestled in the foothills of the Blue Ridge Mountains, just 90 minutes south of Washington DC, in scenic Madison VA.
Hit the REBOOT button of your life! Register today: call 540-948-6544 sevenoaksretreat.org/event/mind-body-reboot/ Price is $395 for the weekend. Space is limited. natural awakenings
December 2015
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yogaspotlight
Yoga and Writing An Incredible Gift by Yael Flusberg
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Consider a theme.
fter failing to interest a single agent or editor in a book-length memoir project, I began playing with shorter pieces as a path to healing from my creative stillbirth. Without a clear purpose for my writing, I frequently felt stuck, unsure of where to begin. One morning, I turned on reggae and laid out my yoga mat, placing my journal and purple pen by the top corner. I began to move. When a thought appeared that I couldn’t breathe away, I paused and wrote it down. Magic didn’t happen that first time, but eventually, the process of interweaving the movement of my breath and body with the pen on the page generated many ideas for poems—and more importantly, allowed profound healing insights to find their way to the surface. Since then, I have offered dozens of “Pen and Pose” workshops in diverse settings—from libraries and community gardens to poetry festivals and hospices. While each workshop’s focus is unique, participants report surprisingly similar results: being able to access what University of Chicago professor Mihaly Csikszentmihalyi describes as a “flow” state, where “every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved.” This egoless, effortless concentration is where the richest memories and ideas can emerge, asking us to revisit what we have previously carried unknown and unexamined, or to explore new ways of engaging with our inner landscape and with others. Here are seven tips for integrating 34
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you, or let your imagine run wild. Feel free to steal the title, or a phase or image within the poem, and launch your writing from that place. Or, use a family photo, an object from nature, even the morning headline. Alternatively, pose a question you’ve been wrestling with that you don’t know the answer to. Over the years, I’ve done many lists: the five people I’d love to invite to a dinner party, the person I’d most like to be stuck with in an airport bar, what gives and drains my energy, what I’m terrified of admitting even to myself, etc.
yoga with writing (or any creative activity!) in your own practice:
Remember that yoga is more than poses.
Pen and Pose sessions often begin with a guided visualization and then students are asked to write about the images that showed up. Meditation, breathwork, mudras, mantras, nonyoga movement (such as dancing or tai chi) can be powerful portals to deeper meaning.
Give yourself enough time to connect fully with each activity.
Try interspersing activities in chunks, giving 10 to 20 minutes per segment. Experiment, but don’t shortchange your writing for sake of exercise.
Warm up your body and your creativity.
Similar to physical warm ups, consider an initial writing segment to get you out of your head and into the groove. Try six-word memoirs, haikus, five-minute “freewriting” (where you write without attention to spelling or grammar, letting thoughts take their writing astray at will), or just a simple prompt such as “today”.
Plan for at least one longer writing exercise.
Choose a writing prompt ahead of time, so you can dive headfirst into writing. Your prompt could be a poem. You can write about what the piece means to
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I plan my public sessions by selecting themes first. Themes can be seasonal (“winter”), environmental (“muddy waters”), physical (“scars”) or occasional (“loss”). From here, I pick my writing prompts and, depending on my audience, the yogic elements that make the most sense. Themes sometimes allow for improvisation to happen more readily.
Honor whatever comes up.
What comes up might be dark, strange— even nonsensical. Go with it. As Natalie Goldberg advises: “Write what disturbs you, what you fear, what you have not been willing to speak about. Be willing to be split open.” Then, put your pen aside, and do something else.
Let your body and mind integrate.
Make sure to give yourself at least five minutes at the end of each session to relax quietly. Take a final resting position such as legs up against the wall or corpse pose. As a yoga therapist, I believe “the issues are in the tissues.” Using yoga and writing as parallel tools for shifting your awareness and excavating what might have been buried inside is the biggest gift you can give yourself this holiday season. Yael Flusberg is a Reiki Master Teacher, board-certified polarity therapist, yoga therapist, leadership coach, organizational facilitator and poet at the GW Center for Integrative Medicine. See ad, page 2.
wisewords
Stop Preparing and Start Living
Connect with your Inner Glow! Celebrate physical & emotional balance at
Sumona Yoga Company Sumona Apsara Parii
by HawaH
H
ave you recently felt unprepared? Perhaps you’ve told yourself, “I can’t apply for that job. I need more preparation. I don’t have enough experience.” Or maybe you’ve said, “I can’t go on that trip overseas. I’ve never traveled out of the country before.” We spend so much time “preparing” ourselves. We’re preparing to go onstage in front of people and speak. We’re preparing to gain the knowledge and skills to apply for that job. We’re preparing to get married. We’re preparing to have children. But ask yourself, could you really—no matter what you did—really prepare to have children or get married? For some of us, the best way to prepare for getting married is having a divorce. For others, the best way to prepare to have a child is to physically endure the birthing process. It has happened countless times before: a teacher walks into class with a lesson sequence developed over hours— counting the minutes, orchestrating, in advance, each second and thoroughly planning. Then, as the class unfolds, because it is so prepared, the teacher is resistant to adapt and change. Perhaps the best preparation is learning how to flow gracefully and harness the wisdom to let go of the plans. Teachers can often come overprepared, and this stifles our ability to be intuitive, creative and meet the students in the room where they are energetically. Sometimes the best preparation is to cultivate mindfulness. Preparation ends when we instill within ourselves the love of being malleable. Preparing can sometimes become synonymous with waiting. We’re waiting for the right moment—for that perfect moment. While there is time for prepara-
tion, there is not always time for perfection. There is time to make sure that you have rehearsed what to say the day before the big interview or test; however, at some point, the preparation must end and the actual embodiment begins and instinct takes over. We can prepare, but there is such a thing as preparing too much and also preparing in the wrong kinds of ways. If you over-prepare, you may never get to put preparation to the test. You’ll be robotic when the moment arrives. So tackle tomorrow by going into the world unprepared. If we over-prepare, we are unable to exist in the moment as it is. Preparation can cloud the uniqueness of each individual experience. To be prepared for everything, you have to realize that anything is possible and you must be willing to traverse the unseen and the uninhabited. The heart of a great explorer and innovator is having the courage to enter situations unprepared because you cannot prepare for the unknown. Go unprepared on a camping trip and discover creativity (and maybe wetness). Go unprepared on a vacation and meet locals you wouldn’t have otherwise met. Undoubtedly, you’ll find hidden gems that never made it into the travel guide. Go unprepared into a kitchen and make some dish that no one on the Food Network has yet created. This is how the great artists were born. Michelangelo could have spent his whole life preparing to paint. Instead, he just painted and changed the world.
is a dedicated yoga and dance teacher & Indian classical dancer. She incorporates her passion of dance & meditation into her Hatha Yoga teachings, while encouraging her students to engage in a loving, compassionate, patient and centered relationship with their minds, bodies and spirits.
Offering private YOGA instruction for women in Falls Church, VA
yoginidancesumona.wix.com/sumonayoga 310-809-0418
HawaH has authored four books and produced three documentary films. He is co-founder and executive director of the nonprofit organization, One Common Unity. natural awakenings
December 2015
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naturalpet
Eat, Bark and Be Merry Healthy Holiday Treats for Our Pets by Sandra Murphy
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s with families everywhere, special taste treats are on the menu for many dogs, cats and wild birds during the holiday season. Owners are cautioned not to share rich, unfamiliar foods from the table that can be detrimental to an animal’s health. Better fare are homemade treats of organic, safe and tasty ingredients—true gifts from the heart. Homemade assures the quality of ingredients, avoids unhealthy additives and allows the giver to adjust for individual taste or food sensitivities. Most healthy recipes can be made from readily available ingredients.
Wild Birds
Offer them a variety of seeds and fresh water. Always use unsalted, unseasoned seeds. Mix harder-to-crack striped sunflower seeds with the smaller black oil version to attract the largest number of birds. Organically grown peanuts in the shell, dried fruit, oranges, pomegranates or rehydrated raisins offer a burst of energy. Impale round fruits, halved, on a small dowel rod attached to the feeding table to hold them in place. Note that oats go to waste, shelled sunflower seeds spoil and cracked corn attracts raccoons. Pass on any kind of popcorn.
enjoy. Don’t use low-fat peanut butter because birds need to pack in the calories in order to stay warm.
Cats
Organic catnip, fresh or dried and baked into a crunchy treat, will bring kitty running. In recipes, avoid canned tuna because of bisphenol A (BPA) concerns; also minimize the frequency and portion of tuna and salmon treats due to mercury accumulation in the fish. Unseasoned tuna or salmon packed in water in a pouch is a better choice. Many recipes labeled for dogs can be converted for cats by making them into smaller bites.
Dogs
“When possible, I put organic and local foods, non-GMO, hormone-and antibiotic-free, grass-fed and humanely raised properties at the top of my list. A healthier dog means fewer
DIY Suet
Mix one part organic peanut butter with five parts organic, non-GMO (genetically modified) corn meal. Smear into a pinecone to hang from a branch or directly on tree bark for woodpeckers and wrens to 36
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vet visits and more years together,” says Tonya Wilhelm, a dog trainer in Toledo, Ohio. “Buy in bulk from a co-op or farmer and maybe share with friends to get the best price.”
Dehydrated Foods
Dehydrating removes moisture from food while retaining nutrients, and comprises a distinct cooking method. Stephanie Raya, resident chef at Excalibur Dehydrator, in Sacramento, California, recommends, “For safe chicken and pork, pre-cook before dehydrating. Beef can be dehydrated from a raw state. My Boston terriers also love dehydrated, sweet potato chips.” A number of commercial dehydrated meat and fish jerkies have been recalled (search DogFoodAdvisor. com/?s=treats). Homemade treats offer superior control of ingredients. “When I make my pets’ treats, I know what’s in their food, including the herbs used for flavor,” says Raya. After she’s ensured that the food is thoroughly dried, she packs it in vacuum bags and stores them away from light. She notes that dehydrating takes longer than baking, but is cost-effective at 25 to 50 cents an hour. Veggie options include dehydrated zucchini chips, butternut squash chips, cherry tomato bites, matchstick carrots or peach or other fruit slices.
Make it Festive
A cat’s sense of smell is 10 to 15 times better than ours, but is still modest compared to dogs that out-sniff us by a factor of 30 to 60 times; that’s why putting wrapped treats under a holiday tree or in a stocking is a bad idea. Store them securely and then bring them out when it’s time to open gifts. Use blue tissue paper for easy-to-open Hanukkah gifts, red or green for Christmas (bows, yes; ribbons, no). For dogs that love puzzles, placing treats inside a wrapped box adds to the fun. Remember that rich or unfamiliar foods can make pets sick. Instead, gift them with their own healthy, safe treats from known ingredients so that everyone has a happy holiday. Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
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calendarofevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Robin@NaturalAwakeningsDC.com for guidelines and to submit entries.
TUESDAY, DECEMBER 1
create ideal states, a healthy body and a richer life, reduce stress and triggers to self-sabotage, discover healthier patterns/habits and manage your physical and emotional energy. Rose Wellness Center, 2944 Hunter Mill Rd, Ste 101, Oakton, VA. RSVP: 571529-6699 or Info@RoseWellness.com.
Nurturing and Healing the Brain with Supplements: Reducing Inflammation and Slowing Aging – 7-8pm. Learn how supplements can improve cognitive function by calming the neuro-inflammatory process that damages neural tissue, exacerbates pain and emotional suffering and erodes mental clarity. Kaplan Center for Integrative Medicine at Dolley Madison Library, 1244 Oak Ridge Ave, McLean, VA. Register: 703-532-4892 or RSVP@KaplanClinic.com. Info: KaplanClinic. com/Event/Healing-the-Brain-with-SupplementsReducing-Inflammation-and-Slowing-Aging.
Weekend Meditation Retreat – 6:30-9:30pm. Through Dec 5. Share in the powerful energy of group meditation and explore the transcendent nature of meditation by immersing yourself in the field of awareness. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-9861090 or TheMindfulnessCenter@gmail.com.
WEDNESDAY, DECEMBER 2
SATURDAY, DECEMBER 5
Exploring with SoulCollage – 12-2pm. Play with images using a technique called SoulCollage, a transformative process of creating personal cards for tapping into your inner wisdom. No artistic talent or experience needed. All materials and a light snack/tea/water provided. $30/session. Elise Lewis, certified SoulCollage® facilitator. Register: HollyMaeDesigns@icloud.com.
From Diet Prescription to Your Plate: A Practical Cooking Class for People with Cancer – 10am-2pm. We will take a common diet prescription and make a menu of healthy meals and a simple shopping list to rehabilitate your pantry. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.
THURSDAY, DECEMBER 3 Yoga Teacher to Yoga Therapist – 1-2pm. No matter how passionate or talented, very few people can create a full time, long term career as a yoga teacher. Learn about what it takes to become a yoga therapy practitioner and whether you’re ready for the transition. Free. Maryland University of Integrative Health, 7750 Montpelier Rd, Laurel, MD. Info: Events@MUIH.edu. Navigate the Cancer Diet Maze – 6:30-8:30pm. Learn about some of the diets that are often recommended to or used by cancer patients. We will conclude with a cooking demo and sampling. $10 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or SmithCenter.org.
FRIDAY, DECEMBER 4 Energy Health Coaching-Group Session – 1:30-3 pm. With Lizette Ayala, learn self-healing exercises and
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Tour Native Americans in the D.C. Area – 10am-12pm. Untold History Tours presents Native Americans in the D.C. Area with Penny Gamble Williams, Tribal Leader, story teller, visual and performing artist. $20. Untold History Tours, meet in front of The Museum of the American Indian, 4th and Independence Ave, SW. Register: EventBrite. com/e/Untold-History-Tours-Native-Americansin-the-DC-Area-Tickets-19331962420?ref=estw. Better Back and Core Workshop – 11:30am-1pm. Designed for those with issues, but by no means an easy workout. Challenging even to the best of athletes, this workout is for all levels. Don’t underestimate the need to mentally connect with muscles you may not know you have. $25. Barre Tone Studio, 370 West Maple Ave, Unit1, Vienna, VA. Register: Barre-Tone. com. Info: Info@Barre-Tone.com. To the Heavens from the Earth – 12:30-3pm. Through Dec 6. With Scott Cooper. You will learn basic acroyoga partner poses and throughout the weekend more advanced poses will be introduced.
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You will learn how to be a good base and how to fly. No partner needed and no experience required. $35/ single session or $60/full day or $100/full weekend or $180/full weekend for a pair. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC. com. Info: Info@BeHereNowYogaDC.com. Rocket to the Beats: Intermediate Rocket Flow Yoga with Live Music – 2-4pm. Come out and practice the empowering practice of intermediate Rocket Flow Yoga with Claudia to the instrumental live music beats of badass violinist, Julie Stoessel. $11.35. Yoga District, 1910 14th St, NW. Info: Clients.MindBodyOnline.com/Classic/ ws?Studioid=2070&stype=-8&sView=day&sTrn= 100000965&date=12/05/15. Looking Inward: Exploring Forward Folding – 3-5pm. In this workshop, we’ll look at foundational elements of folding seen in paschimottanasana and janu sirsasana that begin to unlock the hips, hamstrings and lower back. $22.69. Yoga District, 1830 1st St, NW. Info: Clients.MindBodyOnline.com/Classic/ ws?Studioid=2070&stype=-8&sTG=11&sView=Day &sLoc=1&sTrn=100000799&Date=12/05/15. Pre/Postnatal Teacher Training – 5:30-8:30pm. This workshop will give teachers an in-depth training on the prenatal mother, childbirth education (and how it relates to teaching yoga), anatomy and how we can teach safe, effective classes to mothers. Please note, you do not have to be a RYT200 teacher to participate. $100. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1Gt9l6B. Info: LilOmm.com.
SUNDAY, DECEMBER 6 Mom’s Up! Creative Flow Workshop – 1-2:45pm. Stress, being busy and lack of self-confidence can all be barriers to a mother’s powerful creative flow. Learn how to overcome these barriers and connect with and nourish your creative spirit. $40. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1V3oSCG. Info: LilOmm.com. The Skinny on Fats – 2-3pm. With Kathy McNeely. Designed for people who are confused about what fats are good to eat and what fats lead to inflammation and disease. Free. Joe’s Movement Emporium, 3309 Bunker Hill Rd, Mt Rainier, MD. Register: EventBrite.com/e/ The-Skinny-on-Fats-Tickets-18801228982. Yoga for Grief Workshop – 2:30-4:30pm. Through movement, breathing and guided meditation, we will explore practices for moving and settling these
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energies and begin to change our relationships to grief. Everybody welcome. $22.69. Yoga District, 1830 1st St, NW. Info: Clients.MindBodOnline. com/Classic/ws?Studioid=2070&stype=-8&sVie w=day&sTrn=100000140&date=12/06/15. Prenatal Partners Touch and Movement – 6:308:30pm. This workshop is for prenatal women and their partners at any trimester. Partners will learn Prenatal Partner Touch techniques to relieve discomfort in their pregnant partner’s neck, hands, feet, shoulders, low-back and hips. The techniques can be used past deliver and into life. No Experience necessary. All supplies provided at studio. Wear comfortable clothing $40/pair. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1EPJ8y7. Info: LilOmm.com.
TUESDAY, DECEMBER 8 Herbal Enthusiast to Herbal Expert – 12-1pm. Learn about emerging jobs in herbal medicine and more. Free. Info: Events@MUIH.edu. Exercise Therapy for Senior Pets – 7-8pm. Pet owner education class by Dr. Nicholas Albano will review arthritis, muscle fatigue, massage and stretching, pain reduction and at-home exercises for pets. Veterinary Holistic Care, 4820 Moorland Ln, Bethesda, MD. Register: 301-656-2882. Info: Info@VHCdoc.com.
THURSDAY, DECEMBER 10 200-Hour Yoga Teacher Training – 6-9pm. Through Dec 13. This program is perfect for the avid yoga student who wants to become a yoga teacher or anyone that wants to deepen their personal practice. Scholarships available. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or Roxanne@TheMindfulnessCenter.org. Workplace Wellness: Developing a Culture of Health – 7-8pm. Workplace health programs help employees to stay healthy, increase productivity and feel positive about their work environment. This webinar will provide participants with an overview of the strategic components that drive wellness initiatives and programs in a corporate setting. Free. Maryland University of Integrative Health, 7750 Montpelier Rd, Laurel, MD. Info: Events@MUIH.edu.
FRIDAY, DECEMBER 11 Singles Sangha – 7–10pm. A welcoming community of people who gather to experience a shared connection with others who are, by choice or by circumstance, single at this time in their
lives. All varieties and ages of single people are encouraged to join. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. Journey Dance for Women – 7:15-8:15pm. JourneyDance is a dynamic process of conscious movement that draws on dance, yoga and ritual to create a practice that fosters deep inner connection as well as physical and emotional release. Our minds become clear, free and positive as our bodies feel supple, energized and powerful. $20. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1VJQBsa. Info: LilOmm.com. Let There Be Peace on Earth – 7:30-9pm. Unity of Washington, DC’s Annual Christmas Concert featuring the UWDC Choir and guest musicians. Unity of Washington, DC, 1225 R St, NW. Info: UnityWDC.org.
SATURDAY, DECEMBER 12 Community Energy Healing Day – 10am-4pm. Experience rejuvenation and renewal with intuitive energy healing attuned to your needs (donation based). $20 (suggested goodwill offering). Jessica Lin Healing and Hypnosis /True Healing path at Soul Source, 18015 Muncaster Rd, Derwood, MD. Register: TrueHealingPath@gmail.com. Info: JessicaLinHealing. com/Community-Energy-Healing.html. Careers in Herbal Medicine – 12-1pm. This webinar will introduce you to the various careers available for herbalists now and into the future. You’ll hear about the exciting work of some of our alumni as well as the industry and consumer trends that are fueling the need for experts. Free. Maryland University of Integrative Health, 7750 Montpelier Rd, Laurel, MD. Info: Events@MUIH.edu. Pranayama Breathwork – 12-4pm. With Dr. Deborah Norris. Experience the benefits of Pranayama Breathwork: Reduce anxiety and depression, lower/stabilize blood pressure, balance energy levels, relax muscles, decrease feelings of stress and being overwhelmed. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com. Creative Journaling: Thriving and Surviving – 1-6pm. We will use the creative writing process, journaling techniques and art making to explore the emerging sciences of wellbeing. $45 or CEC’s credits $55 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or SmithCenter.org. Yoga Lab - Arm Balances – 2-4pm. Join Carli in
a playful two-hour vinyasa flow with arm balance tutorials sprinkled throughout. We will sweat, laugh and spend plenty of time on our hands. This class is open for beginners just starting to find lift off or advanced students. $28/nonmember or $22/ member. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@ BeHereNowYogaDC.com. Dharma Yoga’s Great Practice: Maha Sadhana Workshop – 2:30-4:30pm. A two-hour practice: The practice reflects Sri Dharma Mittra’s balanced and uplifting approach to yoga, which includes purification techniques for the body, mind and nervous system. $22.69. Yoga District, 1830 1st St, NW. Info: Clients.MindBodyOnline.com/Classic/ ws?Studioid=2070&stype=-8&sView=day&sTrn= 100000498&date=12/12/15. Nutcracker Family Yoga – 5:30-6:30pm. Calling all soldiers and sugar plum fairies—come enjoy a classic tale in a new way. Families will bring the Nutcracker story to life through yoga, dance, music and lots of heart. Ages 3-8 years. $30/families up to 3 people or $40/ families of 4 or more people. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1MVxrOR. Info: LilOmm.com.
SUNDAY, DECEMBER 13 Culinary Herbs – 12-1pm. Explore the powerful daily medicines in your herb and spice cabinet. Learn the many ways you can use these tasty medicines for all meals of the day and find out about some recipes and ideas to use them in your everyday life. Free. Maryland University of Integrative Health, 7750 Montpelier Rd, Laurel, MD. Info: Events@MUIH.edu. Inversion Playshop – 2-4pm. Join Sherri to learn the secrets to going upside down. She will gently walk you through the steps to get into your first headstand, forearm balance and handstand. If you have never done one don’t worry she will help you find the supported version. $28/nonmember or $22/member. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@BeHereNowYogaDC.com. Healthy Gut Rebuilt with Homemade Probiotics – 3-6pm. For a healthy immune system, improve digestion/absorption/elimination, good intestinal flora is necessary. Learn how to prepare home probiotics: fermented sauerkraut, kimchi, rejuvelac (grain fermented milk) and almond yogurt. $60-99/ couple. Fairfax, VA. (Exact location TBA). Info: 571-471-2891 or RawLivingDlight.com. Candlelight Yin Yoga with Essential Oils Workshop – 4-6pm. Weaving essential oils into
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your yoga practice can deepen and expand your yoga experience in new dimensions with just a few powerful, healing drops. The combination of the yoga plus oils will help releasing stagnant energy, feelings or blockages. $25. Barre Tone Studio, 370 West Maple Ave, Unit1, Vienna, VA. Register: Barre-Tone.com. Info: Info@Barre-Tone.com. Children’s Sangha – 4:15-5:30pm. For 5-12 year olds, accompanied by parents. The class provides young children with a Buddhist framework to explore their inner life, understand the causes of emotional stress, and develop peace, wisdom and kindness. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. Yin Yoga Workshop – 6:30-8pm. Enter into a deep meditative space in this two hour practice inclusive of yin postures, pranayama, meditation and restorative poses. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit. ly/1Ed3ciS. Info: LilOmm.com.
MONDAY, DECEMBER 14 Exploring with SoulCollage – 12-2pm. See Dec 2 for details. $30/session. Elise Lewis, certified SoulCollage facilitator. Register: HollyMaeDesigns@icloud.com. Care For Your Back School - Come learn a proven system to care for your back and neck, recover from injuries and develop core strength and flexibility in one evening. $25. Neck, Back and Beyond, 10560 Main St, Ste 204 Fairfax, VA. Info or Register: 703865-5690 or NeckBackAndBeyond@gmail.com.
WEDNESDAY, DECEMBER 16 Cooking to Boost Winter Health – 12:30-1:30pm. Prepare yourself with the best foods and herbs to nourish your body and avoid winter colds, flus and respiratory ailments. The cure is in your kitchen. $30. Register: LearnItLive.com/Class/7430/Cooking-toBoost-Winter-Health. Info: Info@AndreaBeaman. com or AndreaBeaman.com.
FRIDAY, DECEMBER 18 Festival of Lights and Holiday Bazaar – 6:308:30pm. An annual presentation to honor the light and essence of spiritual paths throughout the ages. The event is followed by a bazaar featuring local artists. Free. Oneness-Family School, 6701 Wisconsin Ave,
Chevy Chase, MD. Info: 301-652-7751. Restorative Immersion Yoga – 7:15-8:15pm. This workshop will ground you with long-held gentle passive poses supported by props. The class will calm your body and mind, regulate your natural functions and renew a sense of calm and balance to your entire being. All levels welcome. $30/person or $55/pair. Lil Omm Yoga, 4708 Wisconsin Ave, NW, Tenleytown. Register: Bit.ly/1XE1n56. Info: LilOmm.com.
SPECIAL EVENT
5RHYTHMS Dance/Movement Practice Looking Inward, a Winter Solstice Ritual with Margaret H. Wagner. Using the 5Rhythms of Flowing, Staccato, Chaos, Lyrical and Stillness, we’ll explore how we shift to looking inward with our full selves, and celebrate the Winter Solstice with a movement ritual. December 18 • 8-10pm
Carderock Springs Swim and Tennis Club, 8200 Hamilton Spring Ct, Bethesda, MD. $20 cash at the door or $10 for newcomers or $15 for students and ages 65 and up. Info: 301-448-6243 or SueGreen301@yahoo. com or DanceInTheUSA.com or 5Rythms.com
SATURDAY, DECEMBER 19 Cosmic Flow: Holiday Season Stress Release – 11:30am-1:30pm. With Hari-kirtana das. Join us for an asana and guided meditation to help you generate a serene center, and expand your capacity for tolerance and compassion. All levels. $30 plus tax. Buddha B Yoga Center, 1115 U St, Ste 202, NW. Info: BuddhaBYoga.com. Yin Yoga and Yoga Nidra Workshop – 5:30-7:30pm. With Paige Lichens. This 2-hour workshop you will experience the benefits of Yin Yoga and 45 mins of Yoga Nidra - a guided deep relaxation. All levels. $30 plus tax. Buddha B Yoga Center Woodley Park, 2639 Connecticut Ave, Ste 102, NW. Info: BuddhaBYoga.com. Winter Solstice Celebration – 7-9pm. Join Kelly Fisher, E-RYT 500, and Michael Levin, RYT 500, and special guest Steve Bloom on percussion. When the days are shorter, it becomes an opportunity to explore the inner realms of possibility in our lives. Donations accepted. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@BeHereNowYogaDC.com.
SUNDAY, DECEMBER 20 Dharma Maha Sadhana – 2-5pm. This rejuvenating practice begins with spiritual purification discourses explaining how the ancient teachings can find expression in our modern lives, continues with a challenging Shiva Namaskara Vinyasa practice. $28/nonmember or $22/ member. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@ BeHereNowYogaDC.com. IPATH Postural Alignment – 2:30-4pm. As our posture deteriorates, joint movements become restricted leading to pain. The IPATH method promises to help students move beyond physical limitations and achieve maximum postural
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wellness. $25 plus tax. Buddha B Yoga Center, 1115 U St, Ste 202, NW. Info: BuddhaBYoga.com. Young Adult Cancer Meet Up and Support Group – 5-6:30pm. Enjoy a light dinner and facilitated group session. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or SmithCenter.org.
MONDAY, DECEMBER 21 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.
THURSDAY, DECEMBER 31 New Year’s Eve Intention Setting and 2-Hour Practice – 7-9:30pm. With Nya Alemayhu. Beginning with meditation and breath, then flow and restorative poses, and concluding with a lengthy savasana. Please bring a notebook and a pen. $30 plus tax. Buddha B Yoga Center, 1115 U St, Ste 202, NW. Info: BuddhaBYoga.com.
plan ahead FRIDAY, JANUARY 1 Setting Intentions for 2016! New Year’s Day Yoga Retreat – 10am-8pm. Join us for a day-long yoga retreat at our 14th Street studio to welcome 2016 with holistic practices and communitybuilding. We’ll begin with setting an intention for our day and year ahead around the theme of welcoming new beginnings with awareness. $216. Yoga District 14th St, 1910 14th St, NW. Register: Clients.MindBodyOnline.com/Classic/ ws?Studioid=2070&stype=-8&sTG=11&sVT=60 &sView=day&sTrn=100000200&date=01/01/16. Info: YogaDC@YogaDistrict.com.
WEDNESDAY, JANUARY 6 Roots and Culture Tour: Traditional Food and Herbal Medicine Journey – Through Jan
13. The Roots and Culture Tour is an incredible opportunity for all those interested in sustainable and just local agriculture as well as traditional herbal medicine. Join us in the amazing Talamanca Region of Costa Rica. Registration and payment in full due by Dec 1. $1,150 (shared room). Centro Ashé, Manzanillo, Costa Rica. Register: 301-3756082 or Info@CentroAshe.org. Info: CentroAshe. org/Costa-Rica-Roots--Culture-Tour-TraditionalFood--Herbal-Medicine.html.
2016
upcoming issues JANUARY
health & wellness plus: dance power FEBRUARY
friendship
THURSDAY, JANUARY 14
plus: dental health MARCH
200-Hour Iyengar Yoga Teacher Training – 8am5pm. Through Jan 17. Also meets March 17-20, May 12-15 and June 16-19. 200-Hour Iyengar Yoga teacher training that meets the core requirements for both the IYNAUS Introductory level certification assessment exam AND Yoga Alliance 200-Hour RYT certification. See website for pricing. Casey Health Institute, 800 S Frederick Ave, Gaithersburg, MD. Register: 301-355-2030 or CaseyHealth.org.
SUNDAY, JANUARY 24 Precision Medicine Solutions: Ending Nicotine Addiction – 2:30-4:30 pm. With Dr. Chas Gant, M.D., Ph.D, learn about Precision Medicine. It begins with consideration for the unique genetic profile of each individual, and provides cutting edge applications for all approaches to healthcare. Begin the New Year with a Precision Medicine approach to what some say is the number one cause of death worldwide, nicotine addiction. Join on a webinar or in person. Life Line Counseling Center, 10374 Democracy Ln, #A, Fairfax. RSVP: PrecisionMedicineNicotineAddiction.Eventbrite.com.
MONDAY, JANUARY 25 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
THURSDAY, JANUARY 28 .
SPECIAL EVENT Pilates Teacher Training.
Love your job—Learn the foundational skills and techniques to become a qualified Pilates teacher and movement artist.
Starting January 28 through May 14 Pengu Studio, 6809 Old Dominion Dr, McLean, VA Rates listed on website. (Save $250 by registering before Dec 31.) Register: 571-723-6200 or PenguStudio.com.
WEDNESDAY, FEBRUARY 3 Flower Essence Practitioner Training – Through Feb 11. Centro Ashé is honored to host Flower Essence Practitioner and Community Herbalist Lupo Passero of Twin Star Herbs and Education for our first ever Flower Essence Practitioner Training. Join us in the abundant Talamanca region of Costa Rica for this in depth immersion into flower essences. $1675/person. Centro Ashé hosts Lupo Passero of Twin Star Herbs
food matters
plus: eye health APRIL
everyday sustainability and Education, Mazanillo, Costa Rica. Register: 301375-6082 or Info@CentroAshe.org. Info: Centroashe. org/Tropical-Flower-Essence-Practitioner-Training-inCosta-Rica.html.
WEDNESDAY, FEBRUARY 17
plus: freshwater scarcity MAY
women’s wellness plus: thyroid health JUNE
happiness
Family Herbal and Tropical Adventure – Through Feb 23. Join us with the whole family in tropical Costa Rica for an incredible week of breathtaking natural beauty while exploring grassroots approaches to herbalism and plant healing. This tour will bring you in contact with some of the most incredible depths of the Costa Rican jungles, as well as the beauty of the infamous coastlines. Registration and payment due by Dec 1. $1350 (shared room and does not include flight to Costa Rica). Molly Meehan of Centro Ashé and Lupo Passero of Twin Star Herbs and Education, Costa Rica. Register: 301-375-6082 or Info@ CentroAshe.org. Info: CentroAshe.org/CostaRica-Family-Herbal-Adventure.html.
MONDAY, FEBRUARY 22 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.
plus: balanced man JULY
independent media
plus: summer harvest AUGUST
empowering youth plus: creativity SEPTEMBER
healing music plus: yoga OCTOBER
community game changers
plus: chiropractic NOVEMBER
mental wellness plus: beauty DECEMBER
uplifting humanity
SATURDAY, MAY 7
plus: holiday themes
SAVE THE DATE Greater Richmond Holistic Expo Plans are underway for this great new event. The 30,000-sq.-ft. hall will showcase more than 165 exhibitors. Saturday, May 14
Henrico Hall Richmond Raceway Complex 602 E Laburnum Ave Richmond, VA. Info: Steve at 804-503-7939
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ongoingevents
Silver Spring, MD. Register: ShiraOzSinai. com/classes.html. Info: 240-839-1661 or Info@ShiraOzSinai.com.
NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Robin@NaturalAwakeningsDC.com for guidelines and to submit entries.
aCHIeve Weight Loss 4 Life – 5:30-6:30pm. Our Naturopathic Doctor, Nutritionist, and Health Coaches will educate, guide and support you to ensure long-lasting weight loss is maintained through lifestyle change. $15/class. Casey Health Institute, 800 S Frederick Ave, Gaithersburg, MD. Register: 301-355-2030 or CaseyHealth.org.
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. cOMmunity Class – 12:30-1:30pm. Taught by Sherri Ta. Join us for our donation based class to get your yoga on. Price can no longer be an excuse. Give what you can. This class is all levels. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@ BeHereNowYogaDC.com. 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.
monday 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. Therapeutic Yoga – 10:30-11:45am. Enjoy a greater sense of well-being and enhanced energy in our gentle yoga classes. Learn various yoga postures and techniques in progressive relaxation, breathing practices, and mediation. $10/class or $25/month (suggested donation). Smith Center for Healing the Arts, 1632 U St, NW. Register: 202-483-8600. Info: SmithCenter.org/Calendar. .
tuesday
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. Chair Yoga – 10-11am. This gentle form of yoga is practiced sitting on a chair for extra support. By adapting poses, students enjoy the benefits of yoga -
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deepened flexibility, strength and reduced pain and stress. Great for all ages. $15/class. Casey Health Institute, 800 S Frederick Ave, Gaithersburg, MD. Register: 301-355-2030 or CaseyHealth.org. Chair Yoga – 11:30am-12:30pm. (Closed Dec 29.) You are invited to relax deeply as we move through a series of gentle seated and supported poses that promote self-care. $10/class or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org. Food for Life: Kickstart Your Health Cooking Course – 6-8pm. Tues through Dec 8. Physicians Committee is offering a cooking course designed to help local residents lose weight and improve their health through proper diet and nutrition. Free. Physicians Committee for Responsible Medicine, 5100 Wisconsin Ave, Ste 400, NW. Register: 202527-7314 or TKemp@PCRM.org. Meditation Class – 6pm. An introduction to mindfulness meditation, learn techniques for breath awareness, relaxation and nonjudgmental awareness. These practices invite calmness and stability promoting feelings of wellbeing, relaxation and balance. Cost: $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301986-1090 or Info@TheMindfulnessCenter.org. Women’s Community Mindfulness Class – 7:30pm. The aspiration of the Women’s Community Mindfulness Classes (WCMC) is to create a safe space where women can practice mindfulness for the development of wisdom and compassion. We provide both guided meditation and independent practice time followed by a talk, with time for questions and comments. Beginning and experienced meditators are welcome. Chairs and cushions are provided. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.
wednesday 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. Outside the Lines: A Creative Art Studio – 10:30am-12:20pm. 1st and 3rd Wed. Facilitators will help reclaim art-making as a healing tool through guided creative projects. $10/session (suggested donation). Smith Center for Healing the Arts, 1632 U St, NW. Register: 202-483-8600. Info: SmithCenter.org/Calendar. Wednesday Afternoon Rest and Restoration – 1-2pm. 2nd Wed. Join Shira Oz-Sinai for an afternoon of relaxation and restoration with a meditation practice that is effortless, easy, and profound. No experience necessary. All props provided. $25. The Spectrum Center for Natural Medicine, 8555 16th St, Ste 402,
NaturalAwakeningsDC.com
Therapeutic Yoga – 6-7:15pm. See Mon for details. (No class Dec 23 or 30.) $10/class or $25/ month (suggested donation). Smith Center for Healing the Arts, 1632 U St, NW. Register: 202483-8600. Info: SmithCenter.org/Calendar.
thursday 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. Therapeutic Yoga – 10:30-11:45am. (No class Dec 24.) See Mon for details. $10/class or $25/ month (suggested donation). Smith Center for Healing the Arts, 1632 U St, NW. Register: 202483-8600. Info: SmithCenter.org/Calendar. Women’s Weekly Therapy Group – 5:45-7pm. A confidential group for women to share issues related to mood difficulties, relationship challenges, selfesteem, life transitions, etc. Includes mindfulness practices and self-leadership skills. This is a caring, supportive group. $75/session. Led by Hetty Irmer, LCSW-C, 10000 Colesville Rd, Silver Spring, MD. Register: Hetty@HettyIrmer.com. Info: HettyIrmer.com.
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. Move, Learn, Create – 11-12:15pm. Stretch your creative capacity, feel good and connect with fellow participants. Featuring a variety of dance styles, the class is a well-paced and refreshing experience for all. $10/session or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org .
saturday
cOMmunity Class – 12:30-1:30pm. Taught by Maddy Bortes, BHNY’s studio Manager. See Sun for details. Be Here Now Yoga DC, 411 8th St, SE. Register: BeHereNowYogaDC.com. Info: Info@ BeHereNowYogaDC.com. Sexy Dance Series – 2:15-3:15pm. With Sonia Banyuls. You will learn Latin dances, line dances from all over the world and some Caribbean style. Cherish your whole self. $15 plus tax/class. Buddha B Yoga Center Woodley Park, 2639 Connecticut Ave, Ste 102, NW. Info: BuddhaBYoga.com.
communityresourceguide 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 Robin@NaturalAwakeningsDC.com to request our media kit. ACUPUNCTURE JOÃO M. ALVAREZ, LICENSED ACUPUNCURIST
1010 Rockville Pike, Ste 305, Rockville, MD JMA.Acupuncture@yahoo.com 301-337-7115 • ElementWellness.net By combining acupuncture with Chinese herbal medicine, cupping, moxabustion and nutrition, João develops a comprehensive, individualized treatment strategy to promote optimal health. Major insurance accepted. See ad, page 39.
NECK BACK & BEYOND WELLNESS CENTER
ALTERNATIVE MEDICINE NOVA CENTER FOR ALTERNATIVE MEDICINE
4635 Chain Bridge Rd, Ste 100, McLean, VA 703-229-3106 NOVAAlternativeMed.com
Our holistic approach gets to the nexus of your pain and treats your pain’s cause, not just your symptoms. Dr. Sanford’s approach and treatment will greatly improve your quality of life. Specializing i n p e r i p h e r a l n e u r o p a t h y, chiropractic care, acupuncture, nutrition, physical therapy and functional medicine. See ad, page 9.
AROMATHERAPY MOTHER’S NATURE STORE
Neck Back & Beyond offers chiropractic and naturopathic care, acupuncture, massage, colon hydrotherapy (colonics), reflexology, lymphatic drainage and more. lasting change to heal the mind, body and soul. Fitness, educational consultant and hypnotist. See ad, page 35.
Certified aromatherapist and herbalist offering lifestyle consultations and handmade products, including soaps, balms, and beard oils. Reach a better state of body and mind. See ad, page 24.
Shawna Snyder is a licensed acupuncturist specializing in pain management. She effectively relieves pain by custom tailoring a comprehensive treatment plan to achieve optimal results. See ad, page 8.
DEBRITT EALEY
Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 Info@RoseWellness.com • RoseWellness.com DeBritt Ealey specializes in the treatment of all forms of symptoms associated with allergies and sensitivities with the Advanced Allergy Therapeutics (AAT) therapy. See ad, page 8.
258 Maple Ave East, Vienna and 12242 Rockville Pike, Rockville, 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.
BIRTH SUPPORT PEACEFUL EARTH, GRACEFUL BIRTH
202-297-2722 PeacefulEarthGracefulBirth@gmail.com PeacefulEarthGracefulBirth.com Birth and postpartum labor support services. Personal and group childbirth education classes as well as vaginal steaming in our office or your home.
MEADOWLARK BOTANICAL GARDENS
703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com
9750 Meadowlark Gardens Ct, Vienna, VA 703-255-3631 KTomlinson@Nvrpa.org • Nvrpa.org
Wolf Trap in Vienna.
Meadowlark Botanical Gardens, a public garden for all the senses, a place of peace and reflection. Near
CHIROPRACTOR
AUTISM CONSULTING
ASHDALE CHIROPRACTIC AND PHYSICAL THERAPY
ANNE MAITREPIERRE
301-461-2135 AMaitrepierreMoss@comcast.net Autism consultation and holistic wellness coaching from a veteran autism mom. Provides support for parents of children with autism, including those who have been newly diagnosed.
ALLERGY MANAGEMENT
SAVVY REST NATURAL BEDROOM
BOTANICAL GARDENS
10560 Main St, Ste PH-1, Fairfax, VA 703-865-5690 NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com
SHAWNA SNYDER Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA Info@RoseWellness.com • RoseWellness.com 571-529-6699
BEDROOM FURNITURE
Dr. Craig Sanford, DC 12801 Darby Brooke Ct, Ste 120, Woodbridge, VA 703-583-1222 • AshdaleChiropractic.com Ashdale Chiropractic and Physical Therapy offers chiropractic care, acupuncture, peripheral neuropathy and physical medicine. See ad, page 9.
BARRE BARRE TONE
370 Maple Ave West, Unit 1, Vienna, VA 703-242-TONE (8663) Barre-Tone.com Jazz up your routine and experience the latest trend in full-body workout. Barre Tone is ideal for those who want to sculpt, strengthen and increase flexibility, while enjoying the infusion of dance, aerobics with the benefits of the ballet barre at its core. Leave with renewed energy, a calmer spirit and a new passion for life. See ad, page 38.
NECK BACK & BEYOND WELLNESS CENTER
10560 Main St, Ste PH-1, Fairfax, VA 703-865-5690 NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com Neck Back & Beyond offers chiropractic and naturopathic care, acupuncture, massage, colon hydrotherapy (colonics), reflexology, lymphatic drainage and more. lasting change to heal the mind, body and soul. Fitness, educational consultant and hypnotist. See ad, page 35.
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CHRONIC PAIN KAPLAN CENTER FOR INTEGRATIVE MEDICINE 6829 Elm St, Ste 300, McLean, VA 703-532-4892 KaplanClinic.com
We offer patients suffering with chronic pain and illness an effective model of medical care, incorporating elements of conventional and alternative medicine. Our team provides an integrative approach that addresses root causes of an individual’s pain and illness, including problems of the mind and spirit that may be contributing to the disease process. See ad, page 5.
CLEANING MAID BRIGADE CAPITAL REGION
4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 Marketing@Maid-Brigade.com MaidBrigade.com
COUNSELING FOUR CORNERS COUNSELING, LLC Hetty Irmer, LCSW-C, The Thinking Woman’s Counselor 10000 Colesville Rd, Silver Spring, MD 301-960-8960 HettyIrmer.com
Tap into your deeper wisdom and sense of purpose. Understand your moods and manage them better. Hetty works with women, couples and offers groups to learn and practice skills of self-understanding and leadership. See ad, page 31.
MARY KENDELL, MS, NP
Individual and Couples Therapy GW Center for Integrative Medicine 202-833-5055 • GWICM.com YourSexualHealthMatters@gmail.com Evaluation, treatment, counseling, and education for all sexual health concerns. See ad, page 2.
We are Green Clean Certified so you can have peace of mind that your home will be healthier for you, your pets and the environment. See ad, page 15.
COMPOUNDING PHARMACY GOLDEN HEALTH PHARMACY
46950 Community Plaza, Ste 112, Sterling, VA 703-430-8883 ElsaLam@GoldenHealthPharmacy GoldenHealthPharmacy.com Prescriptions with personal attention (We accept all insurance). Compounding pharmacy for special medications and your pet’s special need. Integrating pharmacy services with nutritional support. Juice Bar, holistic health and wellness workshops, cooking classes for disease management and an infrared sauna with acoustic sound therapy. See ad, page 33.
CONSULTING GRACE PRODUCTIONS
Grace Ogden, Principal 301-445-6771 • GraceProductions.co Grace Ogden leads this consulting and event production firm that supports progressive social change with an awareness of why spiritual principles and practices matter. See ad, page 14.
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Washington, D.C.
DOULA THE DC DOULA
202-630-HOOK (4665) TheDCDoula@gmail.com • TheDCDoula.com Picture Plan for your future. Birth and postpartum doula offering a variety of women’s wellness services. We support birth with great confidence and help you welcome your new baby. See ad, page 26.
EDUCATION EMPOWERED LEARNING TRANSFORMATIONAL CENTER
8120 Woodmont Ave, Ste 150, Bethesda, MD 301-654-5919 Bethesda@ELTCenters.com ELTCenters.com Empowered Learning Tr a n s f o r m a t i o n Centers (ELTC) help people of all ages and ability achieve peak performance levels in the areas of learning, focus and attention. See ad, page 8.
WASHINGTON WALDORF SCHOOL NATALIE X. KORYTNYK, PHD
Individual & Couples Therapy GW Center for Integrative Medicine 202-833-5055 • Gwcim.com With over 20 years of experience, Dr. Natalie Korytnyk is a psychologist with an expertise in relationship difficulties, anxiety, depression, work stress, eating disorders and selfesteem. See ad, page 2.
DENTISTRY MILES OF SMILES IMPLANT DENTISTRY
801 Wayne Ave, Ste G200, Silver Spring PureImplants@MilesofSmilesDental.net MilesofSmilesDental.net • 301-588-0768 Bioceramic Dental Implants are here replacing missing teeth. Now safer than ever. Our integrative approach addresses your body’s readiness for dental implants. We systematically test and optimize your immune system prior to implant placement. With 18 years’ experience in implant dentistry, Dr. Noumbissi developed the Natural & Keramik Koncept, a safe protocol for teeth replacement with metal-free ceramic implants coupled with naturally optimized and accelerated bone and gum healing to enhance your smile and improve your quality of life. See ad, page 32.
NaturalAwakeningsDC.com
4800 Sangamore Rd, Bethesda, MD 301-229-6107 SSmith@WashingtonWaldorf.com WashingtonWaldorf.org
Washington Waldorf offers a holistic education that blends arts, movement, and practical skills with academics at every step. Pre-K-12. Imagine a better way to learn.
ENERGY HEALING LIZETTE AYALA Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 Info@RoseWellness.com • RoseWellness.co Lizette Ayala, Energy Health Coach, specializes in teaching the art of self-healing and mind-body health, breaking energy draining patterns and reducing unproductive stress. See ad, page 8.
HEALING GATEWAY 877-534-5534 HealingGateway.com
Sherry Lynn Dmytrewycz invites you to enter into a healthier, unlimited life with an energy clearing for you, your space or your animals. Handson or distance sessions.
HEALTH EVENT PLANNING PAM SNYDER EVENTS, LLC 703-402-7223 PamSnyderEvents@gmail.com PamSnyderEvents.com
With over 25 years experience event planning, our concentration is in the area of Health and Wellness. Whether you are interested in a high-energy full-scale conference or a small meeting/workshop, let us help plan your next health and wellness event.
HEALTHY PETS CHICO’S NATURAL PET DEPOT
6349 A Columbia Pike, Falls Church, VA 703-750-6675 Chicos@PetDepot.net • ChicosPetDepot.com Chico’s Pet Depot Holistic Pet Care is your neighborhood all natural, organic and holistic pet food, supplements and alternative remedies for all your pet needs. Unique and customized supplies catering to your special needs companion. Pet adoption, grooming, pet events and more. See ad, page 12.
WHOLE PET CENTRAL
Info@WholePetCentral.com WholePetCentral.com We are your one-stop destination for all things natural regarding your pet’s nutritional and grooming needs. Shop online or visit one of our stores locations in Rockville, MD, Herndon, VA or Ashburn, VA. See ad, page 17.
HERBS MOTHER’S NATURE STORE 703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com
Certified aromatherapist and herbalist offering lifestyle consultations and handmade products, including soaps, balms, and beard oils. Reach a better state of body and mind. See ad, page 24.
HOLISTIC HEALTH COUNSELING ANDREA BEAMAN, HHC, AADP Holistic Health Counselor and Thyroid Expert AndreaBeaman.com
CASEY HEALTH INSTITUTE
HOLISTIC PARENTING HOLISTIC MOMS NETWORK ARLINGTON/ALEXANDRIA CHAPTER 571-451-8273 HolisticMomsArlAlex@gmail.com HolisticMomsArlAlex.blogspot.com
A nonprofit resource for parents seeking support in their natural lifestyle choices. All chapters hold monthly meetings and most offer supplemental activities.
HOLISTIC PROMOTIONS EARTHLIGHT PROMOTIONS 703-401-9663 BeverlyNickerson@comcast.net EarthLightPromotions.com
Organizing and promoting holistic health conferences. Marketing for holistic health practitioners. Facilitating local U.S. and abroad retreats to reconnect with nature, indigenous ancient wisdom and natural medicine. Non-GMO sustainably harvested super green food detoxification health coach. Green ecofriendly living health advocate. See ad, page 24
HOME ENVIRONMENT MIKHAIL SOGONOV, PH.D.
InSitu EcoTesting LLC GW Center for Integrative Medicine 202-833-5055 • Sogonov@InSitu-ET.com Consulting company inspecting indoor environment for biological agents negatively affecting human health. Mainly focused on mold, also includes sewage contamination and pet and pest allergens. See ad, page 2.
INTEGRATIVE MEDICINE SULTANA AFROOZ, DO
Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Info@RoseWellness.com Dr. Sultana Afrooz specializes in diagnosing and treating patients who have been chronically ill from effects of tick borne infection, mold toxicity, and environmental toxicity. See ad, page 8.
800 South Frederick Ave, Gaithersburg 301-664-6464 KGill@CaseyHealth.org CaseyHealth.org
Casey Health offers primary care, acupuncture, chiropractic, naturopathy, yoga therapy, massage, behavioral health, wellness classes and health coaching all aimed at getting people healthy.
ANGELA GABRIEL, MSOM, LAC, CH GW Center for Integrative Medicine 202-833-5055, 202-300-4981 Gwcim.com
Classical Chinese medicine, Japanese-style acupuncture, pain and stress management, chronic issues, family care, women’s health, pregnancy, children, Kiiko Matsumoto-style acupuncture, moxibustion, integrative medicine. See ad, page 2.
DR. CHAS GANT, MD, PHD
International Precision Medicine Associates 2200 Pennsylvania Ave. NW, 4th Fl E., Washington, DC 20037 888-727-6910 InternationalPrecisionMedicineAssociates.com With over 30 years of integrative clinical experience, Dr. Gant is passionate about providing the level of personalized care offered by Precision Medicine. He offers advanced diagnostic, genetic, and functional laboratory testing targeted to reverse chronic disorders and diseases, optimize physical wellness and brain health, as well as overcome addictions. He brings together the best of holistic and conventional medicine options. See ad, page 19.
GW CENTER FOR INTEGRATIVE MEDICINE 908 New Hampshire Ave, NW, DC 202-833-5055 • Gwcim.com
A clinic that effectively combines use of traditional and conventional evidence-based medical practices through a variety of complementary and alternative therapies and has many years of close collaboration with George Washington University Medical Center and a variety of physicians in most subspecialties. See ad, page 2.
Tap into your deeper wisdom and sense of purpose. Understand your moods and manage them better. Hetty works with women, couples and offers groups to learn and practice skills of selfunderstanding and leadership.See ad, page 32.
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SUSHMA HIRANI, MD
Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 Info@RoseWellness.com RoseWellness.com
ILANA SEIDEL, MD
GW Center for Integrative Medicine 908 New Hampshire Ave, Ste 200 202-833-5055 IlanaSeidelmd@gmail.com GWCIM.com Dr. Ilana Seidel’s approach with her patients focuses on their whole health while incorporating her background in functional medicine, Heartmath, osteopathy, Reiki and integrative medicine. See ad, page 2.
Sushma Hirani, MD, specializes in functional and integrative medicine to treat chronic diseases. She has a special interest in women’s health care, natural hormone balancing, and detoxification. See ad, page 8.
INDIGO INTEGRATIVE HEALTH CLINIC 1010 Wisconsin Ave, Ste 660, DC 202-298-9131 IndigoHealthClinic.com
The body has an innate ability to heal itself and achieve balance from everyday stressors through non-toxic, non-aggressive and highly effective modalities. See ad, page 3.
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MASSAGE
AT EASE: TRAGER AND MASSAGE Lisa Bregman 202-686-7202 LisaBregman@yahoo.com
Deep bodywork that uses rhythmic, wavelike movement to ease pain, joint and muscle tension, and release long-held uncomfortable movement and postural patterns. See ad, page 2.
MEDITATION
KAPLAN CENTER FOR INTEGRATIVE MEDICINE 6829 Elm St, Ste 300, McLean, VA 703-532-4892 KaplanClinic.com
We offer patients suffering with chronic pain and illness an effective model of medical care, incorporating elements of conventional and alternative medicine. Our team provides an integrative approach that addresses root causes of an individual’s pain and illness, including problems of the mind and spirit that may be contributing to the disease process. See ad, page 5.
MIKHAIL KOGAN, MD
GW Center for Integrative Medicine 202-833-5055 • Gwcim.com
Dr. Kogan is Medical Director of GW Center for Integrative Medicine where he provides integrative consultations and primary care. In addition, he does geriatric consultations at GW University Hospital and makes home visits to frail patients. See ad, page 2.
ROSE WELLNESS CENTER
2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 Info@RoseWellness.com • RoseWellness.com At Rose Wellness Center, we practice an integrative approach to medicine by combining the best of conventional and alternative medicine. Services include hormone balancing, acupuncture, allergy management (AAT), energy healing, specialty testing, and detoxification. See ad, page 8.
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Washington, D.C.
HUGH BYRNE, PHD Hugh-Byrne.com
Mindfulness-based counseling and meditation instruction. Dr. Byrne teaches classes, retreats, and workshops on Buddhism and meditation in the Washington, D.C. area and nationwide and provides individual counseling.
MIND-BODY THERAPY THE MINDFULNESS CENTER
301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org
and more.
Empowering people to heal. Embracing optimal wellness. Mindfulness classes and services offered: yoga, meditation, tai chi, Nia, acupuncture, massage, Reiki, qigong, craniosacral, hypnosis
NATUROPATHIC PHYSICIANS MARIANNA LEDENAC, ND
Adult & Pediatric Naturopathic Medicine GW Center for Integrative Medicine 202-833-5055 • Gwcim.com
NaturalAwakeningsDC.com
Dr. Ledenac is a Naturopathic Physician in family medicine caring for adults and children. She has a special focus in weight management (body composition improvement), nutritional assessments, pediatrics and women’s health including fertility care. See ad, page 2.
NUTRITION RAW LIVING D-LIGHT
571-471-2891 • Luzy@RawLivingDLight RawLivingDLight.com Alkaline foods to restore your health and nourish your body. Microgreens and sprouts, foods for superior health. Classes, workshops and private consultation. Available for lectures and home growing consultations. See ad, page 15.
NUTRITION EDUCATION JULIE WENDT
JWendt@GWCIM.com GWCIM.com
My work as a Nutrition Educator is focused on working in partnership with individuals who want or need to implement changes to their diet and lifestyle in order to achieve optimal health See ad, page 2.
NUTRITIONAL THERAPY ASK BABETTE AT NECK, BACK AND BEYOND
10560 Main St, Ste PH-1, Fairfax, VA 703-862-4612 • Info@AskBabette.com NeckBackAndBeyond.com Babette Lamarre, Nutritional Therapy Practitioner, offers individualized recommendations for what to eat/how to live for maximum health and happiness given your particular life situation. See ad, page 35.
ORGANIC FOOD DELIVERY WINTERGREEN ORGANICS
ZanaZ@WintergreenOrganics.com WintergreenOrganics.com We are your gateway to local, organic and natural farmers. We are your online grocery store. Sign up, click on your food to add to your cart, get delivered. It’s that easy. Life is good and healthy.
PERMACULTURE GROWING WILD, LLC
Stephen Trauger 540-550-2355 • PermaSteve@gmail.com GrowingWildPermaculture.com We help you design, build and maintain sustainable systems that integrate the following concepts: Swales, natural soil building strategies, ponds, grey water systems, food production, roof water catchment, gardens, composting and much more.
PRESCRIPTIONS GOLDEN HEALTH PHARMACY
46950 Community Plaza, Ste 112, Sterling, VA 703-430-8883 ElsaLam@GoldenHealthPharmacy GoldenHealthPharmacy.com Prescriptions with personal attention (We accept all insurance). Compounding pharmacy for special medications and your pet’s special need. Integrating pharmacy services with nutritional support. Juice Bar, holistic health and wellness workshops, cooking classes for disease management and an infrared sauna with acoustic sound therapy. See ad, page 33.
REIKI LUANN JACOBS, SLP/RMT
Reiki-Biofeedback Practitioner GW Center for Integrative Medicine 202-833-5055 • Gwcim.com Luann provides treatments and trainings in the use of Reiki hands-on and biofeedback for self-care, and Reiki care of others. See ad, page 2.
YOGA BARRE
THERMOGRAPHY NECK BACK & BEYOND WELLNESS CENTER
10560 Main St, Ste PH-1, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com
Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage, colon hydrotherapy (colonics), reflexology, lymphatic drainage, and thermography clinics. See ad, page 35.
VETERINARIAN - HOLISTIC HOLISTIC VETERINARY HEALING
Pema Choepel Mallu, DVM, CVA, M.Ac, L.Ac Kitty Raichura DVM, CVA 12627 Wisteria Dr, Ste C & D, Germantown 240-715-6570 HolisticVeterinaryHealing.com
UNITY OF FAIRFAX
2854 Hunter Mill Rd, Oakton, VA 703-281-1767 • Admin@UnityOfFairfax.org UnityOfFairfax.org Unity of Fairfax offers a welcoming, environment to explore one’s own relationship with God in a community of like-minded individuals.
370 Maple Avenue West Unit 1, Vienna, VA 703-242-TONE (8663) Barre-Tone.com Jazz up your routine and experience the latest trend in full-body workout. Barre Tone is ideal for those who want to sculpt, strengthen and increase flexibility, while enjoying the infusion of dance, aerobics with the benefits of the ballet barre at its core. Leave with renewed energy, a calmer spirit and a new passion for life. See ad, page 38.
SUMONA YOGA COMPANY
Falls Church, VA 310-809-0418 YoginiDanceSumona@gmail.com YoginiDanceSumona.wix.com/sumonayoga
We offer integrative compassionate veterinary c a r e . We v i e w y o u r animal as a whole focusing on the root cause of dis-harmony for long-term healing. See ad, page 26.
VETERINARY HOLISTIC CARE
SPIRITUAL LIVING
BARRE TONE
4820 Moorland Ln, Bethesda, MD 301-656-2882 Info@VHCdoc.com • VHCdoc.com
Sumona Apsara Parii is a dedicated yoga teacher and Indian classical dancer. At present, Sumona is offering private instruction of yoga for women. See ad, page 35.
YOGA WITH NYA
Nya@YogaWithNya.com YogaWithNya.com
A holisticveterinary clinic focused on keeping your pet healthy by promoting quality of life while providing excellent integrative medical care in an exceptional environment. See ad, page 16.
THERAPEUTIC YOGA
Nya Alemayhu is a yoga instructor in Washington, D.C., dedicated to building community through sharing the practice of yoga. Nya offers private instruction and workplace yoga. See ad, page 23.
Y’S ELEMENTS
202-246-9592 YaelFlusberg@gmail.com • YaelFlusberg.com Experienced yoga therapist/coach available for group and individual sessions drawing from a deep well of creative, somatic and reflective methods to help you flourish. See ad, page 2.
LINDA LANG
GW Center for Integrative Medicine 202-833-5055 • TherapeuticYogaDC.com A highly experienced practitioner, certified in the medical, therapeutic arena of Cardiac Yoga. Specializing in chronic conditions and degenerative disease. Therapeutic yoga for special conditions and m e d i t a t i o n a r e o ff e r e d b y appointment with GW Center for Integrative Medicine. See ad, page 2.
Christmas is a season not only of rejoicing but of reflection. ~Winston Churchill
Adrienne Hausman
Certified Master Holistic Aromatherapist Aromatherapy products including lotions, spritzers, lip balms and more — using Berkeley Springs water and an emerald in each bottle for enhanced healing.
Enjoy
301-651-1602 Adrienne17301 @gmail.com
The Many Benefits of Essential Oils Lecture Series
Inhalation Treatments for Relaxation Gentle Hand Massage Individual Consultations
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Degrees with Meaning for Careers with Purpose Health & Wellness Coaching Graduate Programs Enrolling January and September 2016 Maryland University of Integrative Health is one of the nation’s only accredited graduate schools with an academic and clinical focus on health and wellness. Here, the ability to be self-reflective and cultivate a healing presence is as critical to your academic success as competence in your chosen field. MUIH also offers graduate programs in: Health Promotion | Nutrition and Integrative Health Herbal Medicine | Yoga Therapy | Acupuncture and Oriental Medicine
Online, on campus, and weekend options available 48
Washington, D.C.
No GREs required muih.edu 800-735-2968
NaturalAwakeningsDC.com