Natural Awakenings DC October 2017

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letterfrompublisher Dear Friends,

contact us Publisher, Editor-in-Chief Robin Fillmore

Contributing Editors Jessica Bradshaw Randy Kambic

Design & Production Melanie Rankin

Outreach Director Samantha Hudgins

Natural Awakenings of Washington, D.C. Phone: 202-505-4835 4938 Hampden Lane, #214 Bethesda, MD 20814 Robin@NaturalAwakeningsDC.com NaturalAwakeningsDC.com

©2017 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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Natural Awakenings practices environmental sustainability by using post-consumer recycled paper and soy-based ink on uncoated stock, avoiding the toxic chemicals and huge energy costs of producing shiny, coated paper that is harder to recycle.

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Washington, D.C.

As I write this to you, the great cleanup has just begun in Florida, the Caribbean and other parts of the South in the aftermath of Hurricane Irma, and is in full swing in Texas and Louisiana after the devastating impact of Harvey. My personal Facebook feed is full of notes sharing the “I’m safe” check-in and, in some cases, tales of hearty souls preparing teams from the North to make the trek to be with our Southern neighbors—to muck out homes filled with mud and help rebuild the lives (and the dwellings) that were known before these devastating storms.

Hurricane Irma deeply impacted our Natural Awakenings family, with our national office based in Naples, Florida. Fortunately, the current word from the office is that there was little damage but the electricity is still out. Most importantly, the staff and those publishers in Florida (and across the South) are all safe.

Natural Awakenings’ founder, Sharon Bruckman, attempted to evacuate Florida to her family in Michigan, but was unable to get a flight there. So instead, she jumped on the first flight she could and ended up in California. Having felt the need for a retreat for a while, she took this opportunity to go to Mount Shasta for some needed time. As she was there, she offered a wonderful insight to the publishers— and these words helped me to visualize the storm in a different way. She wrote:

“I have been tuning into Irma as the living energy force she is and acknowledging her for doing her job to try to take care of Mother Earth by cooling the warm ocean waters and cleansing the land we’ve been harming. I’m asking how myself and Natural Awakenings can assist more in waking up humanity to the environmental destruction we continue to do and the intense thought patterns of negativity and polarity occurring around the world. May you and everyone be safe and protected and open to the possibility of truly creating the kind of heaven on Earth we all know is possible. This is our divine blueprint and together we can create the kind of world that works for all living things.”

This great churning comes at a time when so many feel unsettled and perhaps a bit out of control. There are forces in our world, including climate change, our divisive political realm and the threat of more storms, that can (and do) shake us to the core.

So, what is our response to this? With the words of Sharon ringing in my brain, I suggest that we can acknowledge the great forces which enfold us while we continue to open our hearts to embracing those in our tight circles, giving us the power to expand our arms wide to the rest of humanity. There is much we can do to carry the light for those who need our hope and strength. I hope that our humble publication helps in that effort—to equip and empower each of you to bring about a new awakening.

Our theme this month offers fresh perspectives on transformational travel, which does so much for the renewal of one’s soul. We also provide a fresh look at chiropractic, an often overlooked option for many health challenges and chronic pain. Chiropractic is a well-regarded choice for many people—plus we have some terrific practitioners in our local area. I hope our articles by Drs. Allan Tomson, at Neck Back & Beyond, and Coy Roskosky, of National Integrated Health Associates, inspire you to try chiropractic care.

In this season of the great churning, I wish you peace and strength for the days and weeks ahead.

Peace, Robin Fillmore, Publisher

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contents 6 newsbriefs 8 healthbriefs 8 12 globalbriefs 14 ecotip 15 community

spotlight

20 naturalhealth

23 women’shealth 24 fitbody

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.

16 TRANSFORMATIVE TRAVEL

Outer Adventures, Inner Journeys

by April Thompson

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19 CRYING TEARS OF TEAL 26 wisewords Ovarian Cancer Awareness 12 29 healthykids

by Serena T. Wills 30 consciouseating 24 BUILDING 33 consciousliving BETTER BONES

Bouncing, Leaping and Lunging 34 calendar Our Way to Bone Health

by Kathleen Barnes 43 yogadirectory

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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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26 NATURE PHOTOGRAPHER ROBERT LLEWELLYN ON Moving from Looking to Seeing

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by April Thompson

28 SEEKING CHANGE IN

MONTGOMERY COUNTY An Interview with Free-Range Mom Danielle Meitiv

29 SCHOOL OM WORK Kids Calm Themselves with Meditation

by April Thompson

30 FERMENTED

32

FOODS REVIVAL

Rediscover Probiotic-Rich Foods

by Judith Fertig

32 THE MANY CAUSES AND TREATMENTS OF HAIR LOSS

by Isabel Sharkar, ND

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coverartist

newsbriefs Illuminate Festivals Coming to Solomons and Frederick

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he Illuminate Festivals announce their upcoming mind-body-spirit events: Illuminate Solomons will be held on October 15 and Illuminate Frederick will be held on October 22. Both events will take place from 11 a.m. to 6 p.m.

Each is a wonder-filled day of natural health and FREDERICK spiritual rebalancing to include acupuncture, massage, reiki, reflexology, energy work, essential oils and more, in mini-sessions that can be sampled on a walkup basis. Vetted intuitive readers, angel communicators, psychic mediums and astrologers will offer their services at special festival rates. Free intensive workS O LO M O N S shops are offered each hour on a wide range of topics.

Or just shop your way down the feng shui-inspired aisles for crystals, handmade jewelry, unique gifts and clothing, luxurious spa products and fascinating books.

Illuminate Festivals seek to create a welcoming, inclusive place to learn, connect and enhance well-being. Festival founder Judy Bazis encourages attendees to “just look around, see what you are naturally drawn to and give it a try.”

There is always plenty to discover, for everyone from the newly curious to the avid practitioner.

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Female Ginkgo with Fruit (Ginkgo Biloba) Robert Llewellyn Cover photographer Robert Llewellyn first started photographing trees for a book project with garden writer Nancy Ross Hugo, a collaboration that changed the course of his career. “I had always thought of trees as objects in the composition of a photo, not something alive and connected to everything in the ecosystem,” says Llewellyn. “Now I approach trees like I’m meeting someone new. I want to know how they live.”

Llewellyn has photographed many artful designs of the plant kingdom in more than 30 books, including Trees Up Close, Seeing Seeds and Seeing Flowers. His latest work is The Living Forest: A Visual Journey Into the Heart of the Woods. Through his lush, hyperrealistic close-ups of the natural world, Llewellyn seeks to inspire others to approach flowers, seeds and other forms of plant life with wonder, curiosity and appreciation.

He lives with his wife in leafy Albemarle County, Virginia, surrounded by a living library of millions of trees.

See page 26 for this month’s featured interview with Llewellyn, and learn more at RobertLlewellyn.com.

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Washington, D.C.

Admission: $5 with free admission for active and veteran military, children 16and-under. Locations: Hilton Garden Inn Solomons, 13100 Dowell Rd., Solomons and Clarion Inn Frederick Event Center, 5400 Holiday Dr., Frederick. For more information, visit IlluminateFestivals.com.

Expand Yourself at Holistic Energy Expo

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or anyone interested in learning more about holistic approaches to healing and exploring new ways to expand self-growth and self-awareness, you are invited to the Holistic Energy Expo, to be held from 10 a.m. to 5 p.m. on November 5. The event will be held at the Ashburn Farm Clubhouse.

The Holistic Energy Expo, a free event, is designed to create a warm, supportive and welcoming environment to connect like-minded people. Expo co-founders, Annie Larson and Linda Pisani, encourage everyone from the casually curious attendee to the experienced practitioner to come enjoy the great energy of the expo and their 20 vendors.

Throughout the day, attendees can explore affordable mini-sessions, which are available to sample on a walk-in basis, including time with a massage therapist, reiki master energy healers, psychics, mediums, angel card readers and fairy readers. Vendors will offer for sale holistic products, jewelry, crystals, divination cards and tools, and so much more.

Location: 21400 Windmill Dr., Ashburn, VA. For more information, call Annie Larson at 703-303-8439 or Linda Pisani at 703-728-4656.

NaturalAwakeningsDC.com

Labyrinth Journeys to be Broadcast on Local PBS Stations

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abyrinth Journeys, a half-hour documentary produced by local filmmaker Cintia Cabib, will be broadcast on Maryland Public Television at 10:30 a.m. on October 1 and on WHUT at 10:30 a.m. on October 18.

Labyrinth Journeys presents the stories of adults, teenagers and children who use seven Washington, D.C. area labyrinths as tools for healing, rehabilitation, meditation, stress reduction, spiritual awareness and playful exploration. A breast cancer survivor, an Iraq War veteran, an individual facing unemployment, a mother caring for her ill son, an office worker seeking a peaceful oasis during the workday and two high school students dealing with the stresses of school are among the individuals who share their experience of walking the labyrinth.

Cabib says, “Labyrinth Journeys reflects my interest in exploring spaces that provide individuals with healing, respite, renewal and a connection to nature. I hope that by watching the film, individuals and institutions will be inspired to create and use labyrinths in a variety of settings, such as hospitals, schools, places of worship, parks and gardens, and workplaces.”

To learn more about the documentary, visit LabyrinthJourneysFilm.com.

Achieving Optimal Health Conference at Georgetown

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oin BB&R Wellness Consulting and its partner, GU Wellness, for a one-day conference on October 14, at the Georgetown University Main Campus, in the Edward B. Bunn Auditorium at the Intercultural Center. The doors open at 8 a.m. and the event runs from 9 a.m. to 4:30 p.m.

Achieving Optimal Health is a chance to become energized, educated and inspired—to take charge of your physical, mental and spiritual health. Each person has the power to control their destiny as it relates to personal health, no matter where their health currently stands.

Come and be inspired to make simple lifestyle changes that will benefit each attendee for a lifetime. Participants will enjoy a free healthy lunch, a gift bag, free parking, fabulous giveaways and prizes. Also enjoy the BB&R Market of local and national companies, enjoy demonstrations of new products and food samples.

Speakers include Iyanla Vanzant, spiritual lifecoach, New York Times bestselling author, host and executive producer of the award-winning breakout hit Iyanla: Fix My Life, the top-rated reality show on OWN: Oprah Winfrey Network; Kristin Kirkpatrick, lead dietitian and manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute; Dan Nevins, yoga teacher, Wounded Warrior and professional speaker who has been inspiring audiences around the world with his message of perseverance, resiliency and hope for more than a decade; Dr. Robert Hariri, surgeon and innovator in the field of cellular therapy; and Dr. Patrick Hwu, a leading cancer researcher.

Location: 37th and O St., N.W. For more information, visit AchievingOptimal HealthConference.com. See ad, page 27.

Resources, Resilience and Recovery at the Pathways to Wellness Conference

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veryone is invited to the 16th annual Pathways to Wellness Conference, to be held from 8:30 a.m. to 2:30 p.m. on October 20, at the Fairfax County Government Center.

The keynote speaker will be Jennifer Marshall, co-founder of the locally based nonprofit, ThisIsMyBrave. org. Marshall will lead the way by teaching participants how to “find their brave” and “tell their story.” A resourcerich vendor fair will be available for networking.

During lunch, Fairfax County’s police and sheriff’s departments will talk about their new Diversion First efforts to provide mental health support during crisis situations. Throughout the afternoon there will be workshops on mental health resiliency and wellness for Northern Virginia residents seeking mental health care, as well as the families and friends who love and support them.

This year's theme, #ThisIsUs: Resources. Resiliency. Recovery, encourages self-acceptance and self-care as one aspect of therapeutic recovery.

Anyone looking for mental and physical wellness strategies, or is ready to take the next step on the road to recovery, is invited to attend. Also, professionals are encouraged to attend and earn four Continuing Education Credits (CEUs).

Location: 12000 Government Center Pkwy., Fairfax, VA. For more information or to register, visit NovaMentalHealth. org/Conference.

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healthbriefs

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esveratrol is a natural substance found in grapes, peanuts, blueberries and other foods that’s known for its heartprotective nature. Researchers believe it may also help promote eye health, including prevention of glaucoma, cataracts and macular degeneration, but not much is known about its presence in the eyes. Scientists from Tongji Medical College, in China, set out to measure the concentration of trans-resveratrol in the eyes after oral supplementation.

Three daily doses of Longevinex, an oral trans-resveratrol-based capsule supplement, was administered to 35 adults prior to eye surgery on one of their eyes, and tissue samples of the conjunctiva, aqueous humor and vitreous humor were taken. Researchers measured the tissues for resveratrol concentration to determine how much of the supplement penetrated the eyes. Resveratrol metabolites were detected in the conjunctiva of 25 of the eyes, indicating that the beneficial substance does pass through the brain.

Valentyn Volkov /Shutterstock.com

Resveratrol May Help Eye Health

Music Soothes Pain after Surgery

esearchers from the Louis Armstrong Center for Music and Medicine at Mount Sinai Hospital, in New York City, studied the impact of music therapy on 60 patients that had undergone spinal fusion surgery. Half received a 30-minute music therapy session, along with standard postoperative care, within 72 hours of surgery.

The other half received only standard care.

The scientists used the visual analog scale to measure pain before and after music therapy in both groups concurrently. The patients receiving music therapy experienced average pain level reductions from 6.2 to 5.09, while the control group averaged slight increases in pain, from 5.2 to 5.87.

“The degree of change in the music group is notable for having been achieved by non-pharmacologic means, with little chance of adverse effects,” explains Center Director and study co-author Joanne Loewy. “Pain is subjective and personal, and warrants an individualized approach to care. Certified, licensed music therapists can tailor treatment to each patient’s musical preferences and address their pain level.”

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WOMEN LIVE LONGER WHEN SURROUNDED BY GREENERY

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Monkey Business Images/Shutterstock.com

esearchers from the Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital, in Boston, followed 108,630 U.S. women enrolled in the Nurses’ Health Study between 2000 and 2008, comparing their mortality rates with the amount of vegetation around their homes.

The researchers also accounted for related risk factors such as age, socioeconomic status, race and ethnicity, and smoking behaviors. They concluded that subjects living in the greenest areas had a 12 percent lower mortality rate than those living in the least lush areas during the study period.

Ljupco Smokovski/Shutterstock.com

Jonathan Vasata/Shutterstock.com

Banning Trans Fats Lowers Heart Attacks

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leven counties in New York instituted restrictions on trans fatty acids in restaurants in 2007. Researchers from Yale University School of Medicine used data from the New York State Department of Health statewide Planning and Research Cooperative System and U.S. Census population estimates to determine the impact of these restrictions on the health of the community; they compared the 11 counties that had the restrictions to 25 counties without them. The scientists concluded that hospital heart attack admissions were significantly lower for the 11 counties with the restrictions.

Go on a journey of self-discovery

Walking Reduces Symptoms of Dementia

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study from the University of British Columbia, in Vancouver, examined the impact of regular walking on people with vascular cognitive impairment, the second-most common form of dementia. The ailment occurs when blood vessels become damaged by cardiovascular disease, impeding good blood circulation and making the brain work harder.

The researchers scanned the brains and conducted computerized decision-making and attention tests on 38 people with mild, early forms of vascular cognitive impairment. Half of the subjects were asked to participate in supervised, one-hour walking sessions three times per week for a six-month period. The remaining subjects did not walk.

After six months, the walking group showed improvements in both blood pressure and brain function, with their brains requiring less effort during the decisionmaking and attention tests.

Through daily activities and self-inquiry you will learn to be your best self.

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Personal Growth Challenge Find it at AlexisSullivanCoaching.com/Products

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October 2017

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healthbriefs where healthy food comes naturally

HOLY BASIL FOR A LONG, HEALTHY LIFE

by Laina Poulakos

H Animal Nutrition Experts Since 2005

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oly Basil, also known as tulsi, is an herb widely used in India, but is now finding its way to kitchens everywhere. It is referred to as the “Queen of Herbs” for its powerful healing powers. This sacred plant, found in most Indian homes or gardens, is used for many common ailments, such as reducing stress and supporting the immune system, due to its high antioxidant components.

Holy Basil is great for improving lung function and has been used to help those with asthma. It can also aid in digestion and helps to balance metabolism. This amazing herb is also known for its anti-aging properties, making it one of nature’s fountain of youth. In ayurveda, it is considered an “elixir of life” and is believed to promote longevity.

Holy Basil makes a tasty tea to enjoy anytime, making this wonderful herb a great addition to nature’s medicine cabinet.

Laina Poulakos is the founder of Mother’s Nature Store and a certified aromatherapist and herbologist. For a consultation and products, call 703-851-0087 or visit MothersNature Store.com. See ad, page 8.

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esearchers from the Creighton University School of Nursing, in Omaha, Nebraska, studied 2,303 healthy postmenopausal women to determine whether a link between vitamin D and cancer existed. The treatment group comprised 1,156 women receiving 2,000 International Units (IU) of vitamin D3 and 1,500 milligrams of calcium per day for four years.

The 1,147 women in the control group received placebos for the same duration.

Within the study timeframe, 64 women from the placebo group were diagnosed with some form of cancer, while only 49 subjects from the treatment group faced a cancer diagnosis.

This represents a small, but significant reduction in the cancer rate for those taking vitamin D3. Further analyses of the levels of 25-hydroxyvitamin D in the blood revealed that the women that developed cancer had substantially lower levels of this vitamin than the subjects that remained healthy.

Aleksandra Gigowska/Shutterstock.com

VITAMIN D PLUS CALCIUM LOWERS CANCER RISK

iMarzi/Shutterstock.com

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Beetroot Juice Helps Older Brains Act Younger

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SPIRULINA REDUCES WEIGHT AND CHOLESTEROL

pirulina platensis, a single-celled blue-green algae used in supplements, is often taken for the prevention and treatment of chronic diseases. A new study from Tabriz University of Medical Sciences, in Iran, tested the efficacy of spirulina supplementation on the body mass index (BMI), weight and cholesterol levels of 64 obese adults between the ages of 20 and 50.

Subjects were divided into intervention and placebo groups. The intervention group took twice-daily supplements of Spirulina platensis for 12 weeks. BMI, fasting blood samples and lipid profiles were assessed at the beginning and end of the study, and food intake and appetite were reported daily.

The scientists found more than double the reductions in both body weight and BMI in the spirulina group, compared to the control group. In addition, reductions in both total cholesterol and appetite were found in the intervention group.

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eets contain high levels of dietary nitrate, which can increase blood flow and improve exercise performance. Researchers from Wake Forest University, in Winston-Salem, North Carolina, tested the impact of consuming beetroot juice prior to exercise on the somatomotor cortex, the part of the brain that processes information from the muscles.

Twenty-six older adults with hypertension that generally don’t exercise were split into two groups. Half were given a beetroot juice supplement with 560 milligrams of nitrate prior to a thrice-weekly, 50-minute treadmill walk for six weeks. The other half were given a placebo with very little nitrate. The beetroot juice group showed substantially higher levels of nitrate after exercising than the placebo group.

“We knew going in that a number of studies had shown that exercise has positive effects on the brain,” explains W. Jack Rejeski, director of the Behavioral Medicine Laboratory in the Health and Exercise Science Department at Wake Forest and study co-author. “We showed that compared to exercise alone, adding a beetroot juice supplement for hypertensive older adults to exercise resulted in brain connectivity that closely resembles what is seen in younger adults.” natural awakenings

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

Fare Price

Save on Holiday Plane Tickets

Eco Sneakers Hong VoShutterstock.com

The easiest way to save money on airfare is by being flexible, because flying on certain days at certain times can be more affordable. Shopping among airports and carriers can also yield dividends, perhaps leaving from one airport and returning to another or combining airlines based on the lowest available rates for legs of the trip. Off hours for flying are very early in the morning or late at night; keep looking for deals right up to the deadline.

Airlines send deals and special offers to those that sign up for email alerts. Stay updated on their social media platforms if they release special offers to online followers. To avoid incrementally increasing prices and falling victim to some packagers’ tactics of dynamic pricing and tracking computer searches, clear the browser’s cookies between searches. Try helpful Travel Apps for smartphones; not only are they mobile, they vary in service and scope to suit individual needs. Most are free.

Biodegradable Reeboks Help Solve Waste Problem Reebok is introducing a completely compostable sneaker designed to neither harm the environment when created nor potentially clog a landfill when discarded. The shoe’s upper section is made of sustainable organic cotton, while the sole is derived from industrially grown corn, harvested when it’s older and tougher. Even the eyelets are stitched, using no metal or plastic.

Fast Foodies

Wildlife Wipeout

Wind turbines make cleaner energy, but are dangerous to birds and bats. According to a study in the Wildlife Society Bulletin, approximately 573,000 birds and 888,000 bats are killed annually by wind turbines, which are providing increased wind power capacity nationwide. At one solar power plant in California, an estimated 3,500 birds died in just the plant’s first year of operation.

What would help most is offshore turbines and knowledge about migration routes. The safest place for wind turbines is in the ocean, because songbirds and bats don’t migrate over such waters. On land, many songbirds fly at night and can’t see the wind turbines until it’s too late. Once they’ve discovered the unsafe area, they avoid it. Because migration routes are based on availability of food, water and resting areas, birds are forced to fly around the turbines, adding miles to their trip and the burning of more calories.

Estimates of just how many bats are dying each year range from the tens of thousands to hundreds of thousands. Radar installations help to keep bats away from the deadly blades. Other remedies include slowing the blades at night to reduce collisions, which has proved to reduce overall wildlife deaths by 73 percent.

In 2016 the American Wind Energy Association announced voluntary guidelines to halt turbines during low wind speeds, when bats are most active, to reduce bat fatalities by 30 percent. With two more industry changes, bat fatalities could drop 90 percent: feathering, or turning the blades parallel to the wind so the turbines don’t rotate; and higher cut-in speeds so they don’t rotate in light winds.

Take action at NationOfChange.org/petitions/protect-bats-lethal-wind-turbines.

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Wind Turbines Kill Winged Creatures

A collaborative study published in the journal Pediatrics concludes that toddlers under the age of 2 are more likely to eat French fries than vegetables on any given day; one in four 6-to-11-month-olds and one in five 1-year-olds consumed no vegetables at all.

This concerning downward trend began more than a decade ago.

The percentage of babies and toddlers eating canned or frozen fruits and vegetables declined by 10 percent between 2005 and 2012, and the consumption of dark, leafy greens among those under 2 has halved since 2005. Dr. Annemarie Stroustrup, an associate professor with the Icahn School of Medicine at Mount Sinai Hospital, in New York City, says, “You often have to offer a new food to a toddler up to 10 times before they will eat it.”

tratong/Shutterstock.com

Toddlers Routinely Reach for French Fries

Saving Salmon

Resource Saver

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American Roots

Columbus Day Renamed to Honor First Peoples Many people feel that Christopher Columbus is partly responsible for the genocide of Native Americans, and bestowing him a day of celebration adds insult to injury. In a progressive move, the Anadarko City Council, in Oklahoma, unanimously voted to change Columbus Day to Indigenous Peoples’ Day—observed this year on October 9. City employees get the holiday off, and other municipalities in Oklahoma have followed suit.

Innovative Building Material Trumps Concrete Oleksandr Rybitskiy/Shutterstock.com

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Court Removes Manmade Barriers A legal challenge in Washington state may require spending nearly $2 billion to restore salmon habitat by removing barriers that block fish migration. The Ninth U.S. Circuit Court of Appeals has upheld a 2013 ruling ordering the state to fix or replace hundreds of culverts that allow streams to pass beneath roads, but block the salmon.

Lorraine Loomis, chair of the Northwest Indian Fisheries Commission, states, “This is a win for salmon, treaty rights and everyone that lives here.” The group represents 21 tribes in western Washington that challenged the state over the culverts in 2001, part of decades-long litigation over tribal fishing rights. She advises, “Fixing fish-blocking culverts under state roads will open up hundreds of miles of habitat and result in more salmon.”

Concrete and steel allow us to build immense houses, skyscrapers and dams, but in 2012, the U.S. Energy Information Administration determined that cement manufacturing uses more energy than any other industry. A new substitute process of growing biodegradable bricks via millions of bacteriadepositing chemicals, similar to the way coral grows, is now coming into use.

The bacteria are injected into a brick mold with an aggregate material such as sand. After a short time, the bacteria turn it into a solid brick. Not only is this a renewable resource, it uses relatively little energy and is a viable option for future methods of construction, including terraforming other planets (Tinyurl.com/Biodegradable BuildingMaterials).

Migrating Trees

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Forests Shift West with Climate Change The consequences of climate change are impacting plant species in unanticipated, but logical ways; for instance, conifers and other needle trees are moving northward because they are more sensitive to temperature than flowering, deciduous trees. They already populate the boreal forest of eastern North America, so they’re well-adapted to expand into colder, drier conditions.

Individual trees can’t move, but populations can shift over time as saplings expand into a new region while older growth dies in another. A new study published in Science Advances also shows that about three-quarters of tree species common to eastern American forests, including white oaks, sugar maples and American holly, have shifted their population centers westward since 1980 due to drier conditions in the East.

Global warming has significantly altered rainfall totals.

Songlin Fei, a professor of forestry at Purdue University, in West Lafayette, Indiana, and one of the study authors, observes, “Different species are responding to climate change differently. Most of the broadleaf species of deciduous trees are following moisture that’s moving westward.”

Changes in land use, conservation efforts, wildfire frequency and the arrival of pests and blights all play parts in shifting populations. Forest ecosystems are defined as much by the mix of species and the interaction between them as by the simple presence of many trees. If different species migrate in different directions, then ecological communities could eventually collapse. natural awakenings

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Washington, D.C.

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ecotip Mold Gold

Decaying Autumn Leaves Feed Summer Gardens In many parts of the U.S., autumn brings fallen leaves, and the benefits of composting can be extended via leaf molding. “You get new leaves every year. You don’t need to take leaves to a landfill or burn them,” advises Lee Reich, Ph.D., a garden and orchard consultant in New Paltz, New York (LeeReich.com). Digging or tilling leaves into garden beds and containers, using them as mulch, fosters natural soil conditioning, supplies beneficial nutrients and enriches earthworm habitat. PlanetNatural.com estimates that 50 to 80 percent of tree nutrients end up in their leaves.

According to FineGardening.com, “Leaf mold prevents extreme fluctuations in soil temperature, keeps the soil surface loose so water penetrates easily, retains soil moisture by slowing water evaporation and stimulates biological activity, creating a microbial environment that helps thwart pests.”

One method comprises piling leaves in a corner of the yard or in a wood or wire bin at least three feet wide and tall.

Thoroughly dampen the entire pile and let it sit, checking the moisture level occasionally during dry periods and adding water if necessary. Another option is to fill a large plastic bag with leaves and moisten them. Seal the bag, and then cut some holes or slits for airflow. Check every month or two and add water if the leaves are dry.

Either way, the decomposition process for most leaves can take six to 12 months; DIYNatural.com reports that some leaves, like oak, can take up to three years to decompose.

Hasten the process by mowing the leaves a couple of times before adding them to the pile or bag; turning them over every few weeks with a shovel or garden fork; or covering the contained pile with a plastic tarp to keep the leaves wetter and warmer.

LilKar/Shutterstock.com

Regain Your Health and Vitality

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Personal Growth Challenge A Game of Self-Discovery Developed by an Area Coach and Entrepreneur

Cash is Convertible

by Robin Fillmore

L

ocal entrepreneur and personal coach, Alexis Sullivan, has come up with an idea that may revolutionize the way that anyone can get on a journey to understand themselves a bit better. She has developed the “Personal Growth Challenge ~ A Game of Self-Discovery.” Players and seekers are invited into either a 10- or 30-day version that is designed to provide a self-directed journey of exploration of themselves. Through daily challenges and self-inquiry, players will be on a new path while learning about themselves. Sullivan notes that, “Instead of a journey to faraway places to find yourself, you become your best self by seeing yourself through a new lens.”

The idea for the game came to Sullivan from her experiences as a coach and as a worldwide traveler. “As a coach, I work directly with people to quiet the outside world and to create the space where they can hear their own inner voice and make intentional choices to live a life that is more aligned with their purpose,” offers Sullivan. As a life-long traveler, no matter where she goes, she finds that the path to being her own best self comes from within. Her goal is to help even more people experience positive change in their life and developing the game was one way to accomplish that goal. It empowers the individual to make positive

steps as it guides them on a journey of transformation and personal growth on their own.

Sullivan, a personal and professional coach, has worked throughout her career with people facing change in their life— either change that is happening to them or change that they are seeking to create. Her mission is to help people make intentional choices to direct that change in a purposeful direction. With more than 25 years of leadership experience managing change, she knows how to bring out the best in people to help them live the life they know is possible. She decided to put that wisdom to work on a broader scale, and thus, the Personal Growth Challenge game was inspired and created.

She notes that the game is appropriate for anyone who believes that positive change can happen, one day at a time and one step at a time. Sullivan notes, “We all have it in us—the ability to make a positive difference in our own life and in the lives of others. Life’s greatest journey is the journey of selfdiscovery and this game will take them on that journey.”

For more information about Alexis Sullivan, the game or to purchase it, visit AlexisSullivanCoaching.com/Products or Etsy.com/shop/CoachingByAlexis.

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October 2017

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TRANSFORMATIVE

TRAVEL Outer Adventures, Inner Journeys

by April Thompson

An open-hearted journey can take unexpected paths. More travelers today are searching for deep and lasting changes in their view of themselves and the world.

Declare Your Intentions

Part of the intention setting is clarifying what we hope to accomplish through making a journey, suggests Nathaniel Boyle, creator of The Travelers podcast and the travel platform Holocene that facilitates community among transformation-seeking travelers.

It might be climbing a mountain with our spouse to strengthen a marriage, or taking a cooking class in Italy or a basket weaving workshop in Indonesia to rekindle a sense of fresh input and creative expression.

Cousineau suggests that travelers prepare to open their thinking by reading about the history, culture and geography of a place, and then continue to learn en route by talking to locals for insight rather than relying only on a guidebook.

“Make yourself vulnerable. Ask questions and be humble. Talk to your waiter or cab driver about their lives and conditions in their country. Those that become most delighted and transformed by their experiences are the most curious,” observes Cousineau.

Anna Pollock, of London, England, founder of Conscious Travel and a sustainable travel expert, elaborates on potential results. “Travelers may see the world and their part in it differently or feel greater clarity, peace, freedom or hope. For some, it’s about insights into their personal purpose. Others may return with a deeper sense of connectedness or feeling of mastery that comes from trying something completely new.”

Jake Haupert, of Seattle, owner of Evergreen Escapes International, co-founded the Transformational Travel Council to help people embark on such life-altering journeys, and translate “Aha!” moments on the road into meaningful changes back home. He has witnessed individuals undergo radical shifts from changing careers to becoming parents.

One couple was so moved by their experiences on an African safari that they adopted their first child from Kenya.

mimagephotography/Shutterstock.com

Attention and intention are the main ingredients for transformative travel for Phil Cousineau, acclaimed author of The Art of Pilgrimage. “Ask yourself what is motivating the journey: Are you going just to check something off your bucket list because you read about it or are you going because your grandma told you how magical her visit there was in the 1920s? Are you going because you’re at a crossroads in your life, marriage or work?” queries Cousineau.

Naming your intention helps open up the heart and psyche for transformation. Cousineau recommends sharing our choice beforehand with a friend or even a casual acquaintance. Writing it down can also unpack those yearnings and understand the pull to a place.

Stay Open

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times, and some travelers feel unhappy, unprepared, bored or disappointed,” remarks Cousineau. “But the flip side is that travels can stretch us, just like a medieval rack.”

If you have stretch goals, you can build them into an itinerary, advises Haupert, whether it’s getting up the courage to skydive or negotiating a purchase in a foreign street market.

Do Less, Experience More If we truly want to know the secret of soulful traveling, we need to believe there is something sacred waiting to be discovered in virtually every journey. ~Phil Cousineau

Move Beyond Comfort

“Travel can serve as a vehicle for expansive personal growth. Through it, we learn to explore the world and ourselves,” Boyle observes.

“When you venture outside the controlled environment of prepackaged trips for tourists to face difficult decisions and confusing and chaotic situations that require problem solving, that’s where real change can occur,” says Haupert.

“My 12,000-mile journey from Washington, D.C., to Antarctica was transformative in so many ways,” says journalist Andrew Evans, author of The Black Penguin memoir. “I’m a geographer by training and spent four years studying maps, but I never understood the true size of the world until I traveled across it on a Greyhound bus. I now see the world as much smaller and much more accessible. The trip made me a stronger, more confident person, and less afraid of what other people think of me; it also made me want to keep traveling.”

“Travel comes from the word travail, to labor, and trip from tripalium, Latin for a medieval torture rack. Metaphorically, travel can feel like torture at

To heighten experiential awareness while traveling, build fewer to-dos into an itinerary, the experts recommend.

“Immerse yourself in a place. Leave time for unplanned explorations, rather than bouncing between destinations without space for spontaneity and restful reflection,” says Haupert. “Also build in time for meditation, yoga, simple relaxation or other intentionally restorative moments in-between the high-intensity peak experiences.”

Haupert suggests staging a ceremonial start to a journey, such as a special dinner or bike ride upon arrival. Similarly, Cousineau recommends starting a new journal on every journey, to ceremoniously start anew in one’s thinking.

Engaging in ritual can also help awaken the traveler, says Cousineau.

He suggests walking in silence as we approach a sacred site, or physically engaging with it, as pilgrims might do when they palm the feet of a Buddha statue or press their forehead to the Wailing Wall.

Sacred sites are fertile ground for transformative experiences, says Lori Erickson, an Episcopal deacon, travel writer and author of Holy Rover: Journeys in Search of Mystery, Miracles, and God, a memoir of her trips to a dozen of the world’s holy sites. “So many people have prayed and opened their hearts in a holy place that you can feel the energy,” she says.

Erickson suggests that travelers seek out hallowed ground from different traditions, which can help heal divides among people of divergent faiths. “The art and architecture of holy sites are beautiful manifestations of spiritual longing and human creativity. These places have the power to move you, regardless of your own spiritual background.”

Journey Jump-Offs Here’s a short list of resources to inspire transformative adventuring.

n The blog at AyanaJourneys.com explores Cambodia’s sacred Buddhist sites.

n Evergreen Escapes at Evergreen EscapesIntl.com specializes in unforgettable locales tailored to the traveler’s inner calling.

n “The Travelers” podcast via Holocene.io/travelers features stories and advice from 200-plus changemakers on topics ranging from creativity, fear and gratitude to travel-related careers.

n Muddy Shoe Adventures at MuddyShoeAdventures.com offers small-group trips that challenge participants with combinations of physical activities and cultural experiences.

n OuterTravelsInnerJourneys.com connects people through shared spiritual adventures like mind-body healing and immersion in nature.

n Phil Cousineau (PhilCousineau.net) hosts writer’s retreats, literary tours and pilgrimages to historic sacred sites.

n Responsible Travel at Responsible Travel.com offers socially and environmentally conscious tours to all seven continents, including small-ship cruises to more authentic, lesserknown ports of call.

n Transformational Travel Council’s website Transformational.travel conveys uplifting stories, a travelers’ forum and other tools for changeseekers.

n World Wide Opportunities on Organic Farms (wwoof.net) links volunteers with organic farmers to help build a sustainable global community.

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When you give while traveling, you often get back even more, says Cousineau. “A pilgrim never travels empty-handed. Bring gifts; even postcards from home can make a meaningful connection.” He recently brought baseball equipment along on a group tour he led to give to kids in baseball-crazed Cuba. Giving appreciation is as important as tangible mementos, he notes. “Gratitude makes transformation possible; that’s what modern people are longing for, to be touched.”

Boyle suggests that finding ways to give back can unlock unique opportunities. Quinn Vanderberg and Jonathon Button, guests on Boyle’s podcast, left stable lives and jobs in California for Nicaragua in 2012 with only their travel bags and a shared dream. Brainstorming a vision for a new life together, the 25-year-old pair had realized, “We wanted life to be filled with travel, culture and people, and to make an impact along the way,” says Vanderburg. “We went knowing we wanted to create a social venture, but first wanted to see what was really needed by the community.”

They went on to partner with local educational nonprofits and artisans to launch Life Out of the Box, a line of

clothing and accessories modeled after Toms’ “Buy one, give one” business model. For every product sold, the entrepreneurs donate school supplies to a child in need. Since 2012, the project has expanded to also support kids in Guatemala, Kenya, Mexico and Morocco.

Drive Home Transformation

Starting with a moment of reflection before departing a place, take advantage of a trip’s afterglow to recall insights learned, gel memories, share insights and move to make changes stick. Haupert sees this as a good time to develop an action plan to “express gratitude for the journey and create a framework for your homecoming.”

Then, take a day to reflect upon returning home before jumping back into work or other obligations, internalizing your experience and integrating your “traveler self” back into normalcy.

It might involve a trip to the spa, an afternoon of journaling or organizing trip photos, suggests Haupert.

“Resist the urge to check emails the minute the plane touches down or start planning the next trip. Take time to remember the journey and see your home turf with fresh eyes,” adds Cousineau.

Close Encounters Eager for a transformative adventure without traveling afar? Here are some ideas for exploring cultures and connecting with others closer to home.

4 Attend festivals celebrating varied cultures in your local community. Every spring in Washington, D.C., embassies showcase the cuisine, art and history of 70 countries. Frackville, Pennsylvania’s 103-year-old Lithuanian Days is the oldest ethnic festival in the country.

4 Host a traveling cyclist and hear tales from the trails via WarmShowers.org, a hospitality exchange for 90,000 touring cyclists and hosts.

4 Take advantage of local, state and national parks, including 88 ocean and coastal parks within the National Park Service (nps.gov). Along with wilderness sites, the service also stewards important cultural heritage sites nationwide.

4 Find a spiritual retreat center at RetreatFinder.com.

4 Overnight on an organic farm. Visit FarmStayUS.com to sample what’s in season in the region.

4 Meet and host individual travelers via CouchSurfing.com, a network of 11 million globetrotters in 150,000 cities.

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Dmitry Molchanov/Shutterstock.com

Lasting Travel Gifts

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Adventure travelers named transformation and an expanded worldview as top motives for their explorations. ~Adventure Travel Trade Association

The returned pilgrim has a responsibility to memorialize the journey, an ancient tradition of Judeo-Christian and Islamic faiths, advises Cousineau. The San Francisco writer traveled with a group on foot from Louisville, Kentucky, to Thomas Merton’s Abbey of Our Lady of Gethsemani, near Bardstown, Kentucky, to celebrate the legacy of Merton and Mahatma Gandhi. One of the women inked a footprint from each of 100-plus travelers, sewing them into a quilt to commemorate the pilgrimage.

Chronicling the journey can be as simple as a dinner party with friends to share what we have learned, says Cousineau, but suggests that travelers engage attendees to also contribute their own stories and reflections.

“We have a choice upon returning; do nothing and just let that experience fade or own it for ourselves,” concurs Boyle. “It’s incumbent to extract the meaning of our experiences and find a way to express them, whether through a photo series, article, painting or video.

The traveler’s ‘third act’ of creativity after preparation and execution is how we process change.”

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

firstperson

Crying Tears of Teal Ovarian Cancer Awareness

by Serena T. Wills

S

eptember is Ovarian Cancer Awareness Month. One month is not enough time to make people aware of this deadly and rapid cancer.

If my mother and I had known the symptoms and facts sooner about ovarian cancer, I believe she would be alive today. My mother was 60 years old and we were planning a vacation for my 35th birthday and to celebrate her 60th. What started out as making vacation plans turned into us making appointments for cancer treatments, final arrangements and what to do when she dies. It happened so fast between her diagnosis in August of 2009 to the time of her death, six months later in February.

I’m using my voice and passion for writing to make more people aware about ovarian cancer through my poetry book, Crying Tears of Teal. I wrote this book mainly at my mother's bedside.

Several years after her death, it has come into fruition as a book of poetry.

Written from the caregiver’s perspective, I talk about her journey as well as others who battled this cancer— and even those who survived it. A caregiver’s job is never done and there are poems in my book that express those feelings titled, “Sound of Your Voice and Sweet Dreams.” I was blessed to meet survivors along the way through the Life with Cancer Center, in Fairfax, which is where I got the ideas of the poems titled, “Regaining Momentum,” “Living Life 155%” and “Survivor.” This book will make you think, cry, meditate, empathize, have compassion and take strides in your own health.

Many women don’t know the facts about ovarian cancer.

According to the National Ovarian Cancer Coalition, it is a cancer in which malignant (cancerous) cells are found inside, near, or on the outer layer of the ovaries.

American Cancer Society states that one in 75 women will be diagnosed in their lifetimes.

Unfortunately, this cancer is often caught in stages three and four, as there is no accurate testing yet for it. There are some steps you can take to catch it early. They are: n Getting an annual exam with your GYN or physician n A pelvic exam n Transvaginal sonogram (more women are being proactive and asking their insurance companies to cover the sonogram, regardless of being high-risk or not) n CA 125 blood test which detects the protein produced by ovarian cancer cells

The symptoms are vague and they mimic menopause, menstruation cycles and digestive issues. My mother thought that her symptoms were due to menopause. She experienced bloating, fatigue, pelvic and slight abdominal pain and stomach aches. She would

Serena T. Wills

eat half a bowl of soup before feeling full, and always had to urinate.

For a couple of years, she complained about back pain and right before her diagnosis she was always constipated. If you are still menstruating, you can also see changes and sex could be painful.

This cancer affects women ages 35 to 74, and according to the American Cancer Society, there will be an estimated 22,280 new cases of ovarian cancer diagnosed this year. More than 14,240 women will die from ovarian cancer this year.

Women can take steps to be proactive, such as eating a healthy diet—being careful of foods that cause inflammation. A consult a physician, nutritionist or health coach to help develop a plan. Most importantly, women need to make their own health a priority, as often women will put others before themselves.

To learn more about Serena Wills and Crying Tears of Teal, visit SerenaWills. com or Facebook.com/SerenaWills. See ad, page 9.

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October 2017

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naturalhealth

Chiropractic 101

by Coy Roskosky

A

ll of us have some problems with our physical health at some point in our lives. It could be something simple and easy like a strained muscle or as complex as a women’s inability to get pregnant. We know that at some point, we need to take care of these problems before they become serious issues. We then try our best to decide what plan of action we should take based on who we are and what we believe in. Some of us prefer a very natural approach and some like traditional Western medicine, like surgery or medications. Some of us just want what works!

If you don't make the decision on how to take care of yourself, or just plain don't know what to do, someone may start making suggestions like nutrition or acupuncture. A friend, relative or loved one may say “You should see my chiropractor.” This may be your

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answer to some, if not all, of your health or musculoskeletal issues. As human beings, we are scared to go into action of what we do not know. So, if you have no idea about chiropractic care, then here is your article.

Chiropractic started in 1895 with the specific approach that moving bones in the spine can relieve pressure off the nervous system. The nervous system transmits signals from the brain to the intended tissues in your body to self-regulate and heal. In order for our bodies to remain balanced and healthy, you need a clear full nerve signal. When the signal to these tissues is interrupted by pressure by bone, the tissue becomes dysfunctional, creating many types of physical issues. You may experience this as numbing, tingling, pain that is sharp or dull, weakness of muscles, irritation to a number of soft tissues.

Different techniques have developed over the decades to address how to move bones properly. Chiropractic doctors usually specialize in some of these. These techniques included approaches that are very gentle to strong techniques. These include: n Activator: This utilizes a tool to apply a very gentle force to the spine n Diversified: Most popular technique among chiropractors that utilizes a push by hand that can be gentle to strong, in moving the bones n Thompson Drop: This is mechanical assistance provided by the treatment table that assists the chiropractic doctor in pushing on the spine.

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n Sacro-Occipital Technique (SOT): Utilizes pelvic blocks to shift the pelvis position, along with stimulating the cranium, bones and reflex points on the body.

This is a gentle to moderate technique

There are many more techniques than just these four, so talk to your chiropractic doctor or do some research on the internet for a technique you may be most interested in.

Some of these techniques have accompanying “pop” or “crack” sounds.

These sounds happen when a joint gaps open and gas that is inside your body rushes into this vacuum space that is created in the joint. It is completely harmless, bones are not breaking and things are not tearing to produce this sound.

But can you get hurt with having your bones moved? Everything in our world has the potential to cause problems. Massage, medicine including surgery and medication, yoga, exercise, physical therapy and many more physical treatments and professions have intentions of changing the body. These may produce an absolute wonderful result or may create some exacerbation of health issues (that will eventually go away). The bottom line is you are changing the body. When you change, do you always feel comfortable? No—change in the body can produce unwanted achiness or increase your pain. This happens infrequently, but it can happen.

Chiropractic doctors are determined to heal you naturally. Some stick to only moving bones in the spine and some mix chiropractic techniques with other applications like soft tissue therapies, acupuncture, functional rehabilitation, nutrition and various other healing modalities.

These other techniques may enhance your health outcomes. Having these additional services increases your choices which can make your decision harder.

What are you looking for? Like a car, are you looking to get an oil change which is the most important part of car care or are you looking to add services which may increase the longevity and performance of your car? Only you can determine what that is for you.

Lastly, you have to ask yourself the question of what are you willing to do for yourself. Do you want to put in time and effort to heal yourself? Are you will-

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ing to do exercises, stretches, eat right, drink water, etc.? Or are you expecting the health practitioner to do the work and hope you will then be healthy.

A good chiropractor will always tell his or her patients that they are a team and will treat the body and get it going in the right direction, but the doctor needs the patient’s help to get to their goals or they may not fully get there. The patient then needs to do their homework while at home and business. Homework may include stretching at work, going for a walk at lunch, getting to the gym or playing sports, improve ergonomics at work, lowering stress and getting enough sleep. This is all about changing your lifestyle! Sometimes minor, and sometimes to an extreme.

When you finally find your chiropractic doctor, make sure you talk to him or her. Communication is key to having your goals achieved. Chiropractic doctors are there to serve you and get you to your goals. If you have concerns, talk about them. If you are not achieving your goals, talk to your practitioner. Chiropractic doctors care a lot for their patients and want the best for them. Your life can be changed through chiropractic care.

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therapyspotlight

What is Chiropractic?

by Allan Tomson

C

hiropractic is a holistic, drug-free, healing art with a primary focus on the spine and the nervous system.

It is based on the theory that the spinal vertebra are moveable and they can become misaligned and sometimes “stuck” out of their normal position. Employing a thorough examination and diagnosis, a chiropractor identifies where the misaligned vertebra are and corrects them via spinal adjustment.

Correcting spinal misalignments improves the function of the spinal column biomechanically and is considered key to the overall flow of energy through the nervous system.

This, in turn, promotes the body’s innate ability to heal itself.

Conditions such as back and neck pain, joint malfunction, headaches and digestive complaints have been improved within the chiropractic practice.

While chiropractors are typically thought of by many as “back” doctors, the effects of stress builds tension in all systems of our body. Stress is deposited into our organ systems and can be effectively released with a hands-on approach. This is why working on the physical body often requires several different approaches. In addition to spinal manipulation, many chiropractors employ various soft tissue therapies such as trigger point, myofascial release and acupressure/acupuncture. Chiropractors are also trained in the use of therapeutic and rehabilitative exercise.

It’s important to remember that while chiropractic and osteopathy were both invented in the late 1800s, body therapies such as massage and manipulation can be traced back as far as 3000 B.C. in ancient China and later in Egypt and Greece. Edgar Cayce, the Virginia Beach medical medium stated in one of his readings that spinal manipulation is the closest thing to how the body tries to heal itself.

Dr. Tomson and patient

Many chiropractors broaden their approach to practice.

In addition to spinal manipulation and the soft tissue therapies mentioned above, they may incorporate nutritional and lifestyle counseling, as well as using exercise programs to aid the healing of an injured joint. Many chiropractic offices utilize therapy devices such as electric stimulation, hot and cold compresses and cold lasers. They also work in conjunction with other health professionals when conditions are deemed outside their scope of practice.

Chiropractic is an extremely useful healing art. Let’s face it, people are constantly injuring or overtaxing their body in one way or another. Shoveling snow or shoveling mulch, slipping on the ice, extreme sports or even regular sports for the weekend warrior—there will always be a need for people to be “put back together.” Try chiropractic—it can be one of the best decisions you’ll ever make.

Dr. Allan Tomson, DC, is the executive director of Neck Back & Beyond Healing Arts, an integrative wellness center in Fairfax, VA, with a satellite office in Manassas, VA. Tomson is a highly unique chiropractor with skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. For more information, visit NeckBackAndBeyond.com. See ad, page 8.

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women’shealth

Thermography Screening for Breast Health

by Donna Marie Scippa

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hermography or medical infrared imaging is a painless, noninvasive and inexpensive breast scan approved by the Food and Drug Administration (FDA) for women of any age.

Research suggests that breast cancer survival rests upon the earliest possible detection. When discovered early, 95 percent cure rates are possible, making breast thermography an essential part of risk assessment and early detection.

Thermography involves fascinating technology. It is a physiologic test measuring heat levels in the tissue.

The room is cooled to 61 degrees to normalize skin surface temperature and the patient acclimates over a ten-minute period. This ensures a uniform test.

Interpreting a thermogram requires a complex computerized system, which measures heat in the breast by analyzing images taken by a state-of-the-art medical infrared camera.

Humans are heat generators and most of the heat produced is normal.

A thermogram detects abnormal heat in the breast tissue, angiogenesis or new blood vessel formation, necessary

to sustain the growth of a tumor. This is one of the earliest signs that a breast cancer may be forming.

Thermography is an imaging procedure that uses no radiation, no injections, no extreme pressure or other invasive methods. Infrared markers of early stage cancers missed by other methods may be discovered using thermography. This is the beautiful thing about thermography; it is capable of picking up these early signs while giving us 90 percent sensitivity and specificity.

Mammogram is an X-ray (radiation) and a structural test. It detects micro-calcifications and masses in breast tissue, which may or may not be benign. Unfortunately, cancer has already formed and been present in the breast for some time before detection by mammogram is possible.

Christiane Northrup, M.D., boardcertified OB/GYN and author, a strong advocate of thermography, states: “I understand that mammography has been the gold standard for years. Doctors are the most familiar with this test and

many believe that a mammogram is the best test for detecting breast cancer early. But it’s not. Studies show that a thermogram identifies precancerous or cancerous cells earlier.”

The inclusion of thermography in breast cancer awareness and prevention plans is essential. It helps differentiate high-risk women, detect changes in breast tissue early and may give women a significant chance of beating an aggressive and widespread disease. It has been determined that no one method of examination alone can serve all the needs of breast cancer detection.

Thermography can help in this arena, especially given how many women have dense breast tissue, which lowers the sensitivity of mammography.

It is also important to note that if a women began receiving thermographic scans in her 20s, she would be given a significant opportunity to change the course of her life. Breast cancers in younger women are generally more aggressive and have poorer survival rates. Breast thermography offers women a valuable imaging tool that they can add to their regular breast health check-ups. The importance of including thermography cannot be overemphasized. In this day and age, we need to be as proactive as possible in order to finally stop breast cancer from being so prevalent. Breast thermography has developed into an important tool in the fight against breast cancer and is important to include in any breast health program.

Neck Back & Beyond is offering a Breast Thermography Clinic from October 19 to 23. They will also be offering a Breast Health Talk at 7 p.m. on October 19. For more information, to register for the talk or to make a clinic appointment, call 703-865-5690 or email NeckBackAndBeyond@gmail. com. See ad, page 8.

Donna Marie Scippa has been a nurse practitioner in women’s health for more than 25 years based in the San Francisco Bay Area. She is passionate about integrative therapies for women’s health and the value of thermography as a breast health screening tool.

For more information, visit Breast Thermography.com.

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BUILDING BETTER BONES Bouncing, Leaping and Lunging Our Way to Bone Health

by Kathleen Barnes

Success in the quest for stronger bones is possible at any age.

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“Peak bone strength is reached by the age of 30, so it’s vital for young people to engage in dynamic impact movement through their teen years and 20s,” says Sherri Betz, chair of the American Physical Therapy Association bone health group, a doctor of physical therapy and geriatric-certified specialist with a private practice in Santa Cruz, California.

Engaging in sports during our youthful developing years helps build strong, wide and dense bones that will carry us well into old age, literally giving us a firmer base to stand on. It’s paramount to encourage children and young people to be physically active and for us all to continue with athletic activities throughout adulthood to preserve the bone health peak we reach at age 30.

Optimal Bone Exercises

“Adulthood is a perfectly good time to start building and improving bone fitness and health. The outcome is just a little bit less,” says Steven A. Hawkins, Ph.D., a professor of exercise science at California Lutheran University, in Thousand Oaks.

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“Bone responds to exercise much like muscle,” explains Larry Tucker, Ph.D., professor of exercise sciences at Brigham Young University, in Provo, Utah. “Bone doesn’t grow, per se, but like muscle, it does get denser and stronger according to the stresses and strains put on it.”

“The key is to put a heavy load on bones to stimulate them to grow,” Hawkins notes.

Standing exercises are recommended, because the bones most likely to benefit from strengthening exercise are 30 targeted leg and hip bones, says Tucker.

“Surprising the bone is your best bet,” points out Betz. “Don’t do the same things over and over again at the same time, either repetitive exercises like running or weight lifting or consistent combinations; even high-intensity exercise can diminish the effects.”

The most highly recommended exercises involve those that require changing directions, bouncing and leaping—from basketball to lively dances, and even some intense yoga postures. Hopping and jumping are probably the best way to strengthen bones, but must be done in the proper way, according to Tucker and others. Research by Tucker’s team pub-

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fitbody

lished in the American Journal of Health Promotion studied the effects of jumping on hip bone density in premenopausal women. It may seem counterintuitive, but Tucker reports that most benefits are gained from jumping as high as possible, resting 30 seconds and repeating up to 10 times twice a day in intervals at least eight hours apart. “If you jump continuously, the exercise loses effectiveness pretty quickly,” he says.

Those that enjoy circuit training should do something else during the 30-second rests between repetitions, Tucker advises. Because it’s the jolt of jumping that stimulates bone strength, using a mini-trampoline or another cushioning device to lessen impact on the body won’t increase bone density.

Betz cautions against starting a jumping program too quickly. “Proper alignment, balance and body awareness come first,” she says. “Do 20 to 25 heel raises in a row, a full squat with good alignment and a full lunge to ready the body for a jumping program.” Such strengthening safeguards against falling and injury.

Walking Isn’t It Walking, running, weight training and other repetitive exercises don’t improve bone density, says Hawkins.

“Walk and do other repetitive exercises for cardiovascular health and general fitness. While these might help maintain current bone strength, they won’t improve bone density.” Walking reduced the risk of hip fracture by 41 percent for postmenopausal women walking four hours a week, with fewer falls due to improved strength, balance and other factors per the Journal of the American Medical Association.

Numerous studies confirm that exercise of any kind keeps us healthy, but for bone health, the answer is to start weight-bearing exercises early and sustain the practice for a lifetime.

Kathleen Barnes is a health writer and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know, with Dr. Robert Thompson. Connect at KathleenBarnes.com.

Local Practitioner Supports Nurtured Bones

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usan Brady of Nurtured Bones, based in Northern Virginia, has developed a trademarked treatment, the BONES method, to approach osteoporosis in a holistic manner. The treatment includes balanced nutrition, optimized digestion, nurturing the soul, exercise and taking supplements, when necessary. She starts with a “food first” approach to nutrition but it is often necessary to take supplements to ensure her patients are getting all the bone-building nutrients.

The importance of seeking a holistic treatment to osteoporosis stems from the fact that most allopathic doctors lean toward a pharmaceutical approach to treatment. While many patients respond to this approach, for others, the medications have been known to cause spontaneous fractures.

Brady, with a master’s degree in physical therapy, has been working with

osteoporosis patients for more than 27 years. After realizing how important a holistic approach is to healing, she continued her education to become a doctor of Integrative Medicine, obtained certification in nutrition and then a post-master’s degree in Integrative Health and Nutrition.

Brady provides a free 15-minute consult for anyone wanting to learn more about her method and how it can help you achieve better bone health.

For more information, call 703-7384230, email at Susan@NurturedBones. com or visit NurturedBones.com. See ad, page 22. natural awakenings

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Nature Photographer Robert Llewellyn on

MOVING FROM LOOKING TO SEEING

by April Thompson

F We travel initially to lose ourselves; and we travel next to find ourselves. ~Pico Iyer

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or the past 40 years, Robert Llewellyn has photographed thousands of unique beauties— many of them trees, flowers, seeds and other landscape elements. “For a photographer, anything can be a good subject, even dirt,” he says.

“My mission is to move people from merely looking at things to deeply seeing things as they are.”

For Llewellyn’s first collaboration with garden writer Nancy Ross Hugo, Remarkable Trees of Virginia, published in 2008, the pair drove 20,000 miles in four years observing and capturing the complex lives of 100 notable trees. It was on this assignment that the Earlysville, Virginia, photographer developed his now-signature technique, subsequently used to illustrate one of their follow-up books, Seeing Trees.

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“I wanted to photograph small parts—leaves, fruit, bark and flowers— so I would cut off a bloom, twig or seed pod and put it on a light table and take hundreds of photos, which, strung together, were infinitely sharp, like a botanic drawing. I found I could zoom into my subject up to a pollen grain this way.”

Llewellyn lives with his wife on a 60-acre farm in tree-studded Albemarle County, enjoying 200-year-old oaks outside their front door. His latest of nearly 40 books, The Living Forest, is due out in October.

Why are trees, to your eyes, so captivating?

When I first started photographing trees, I thought of them as objects in the design of a photograph, rather than something that’s alive. When I

began to look at a tree’s acorns, flowers and pollen, I realized that this tree is doing what we do: it’s born, grows, has offspring and dies; it seeks air, nutrients and light. Trees all have a fascinating master plan for survival and reproduction. Some trees can build an architectural structure that grows 150 feet high and can withstand 100-milean-hour winds.

How do you suggest that a newbie tree-watcher start learning how to see trees more intimately?

Read a book like Seeing Trees, then get up, go out and observe trees in real time, at different times of the year and track what they do. Take pencil and paper and draw them, or take pictures.

Start by exploring trees in your backyard or a nearby park.

Share a quality magnifying glass to encourage youngsters to get closer to the trees, too. Challenge them to find flowers, fruit or spots where last year’s leaves fell off. Kids love that. I visit schools and have kids go out and collect fallen tree debris that we look at together.

What makes some of your favorite trees so distinctive?

Red maples make an early entrance in spring, their flowers appearing before the leaves, and drop their “helicopter” seeds in spring to germinate before anything can eat them. In spring, an entire hill will turn red with these maples, but it’s not their leaves; it’s the trees’ flowers, getting ready to drop their showy red dresses on the ground before anything else is blooming.

You can learn a lot about trees by seeing what’s on the ground through their life cycles. Sycamore, for example, has both male and female flowers.

The female flowers develop into fruiting seedpods that dry out and hang on through winter until a spring wind blows them apart.

Rather than seeing trees as dead in winter, what can we look for?

Trees are very much alive in winter.

When leaves fall off, they leave behind little pointed leaf buds. You can cut them open and find tiny green leaves encapsulated which remain unfrozen, waiting to open up in the spring. Twigs

in winter show leaf scars where the leaves dropped.

We can also witness the diverse life in and on trees in all seasons. That includes bugs, plants, fungi and parasites, in addition to the animals that nest in them and eat their fruits and nuts. I once found a round ball on an oak tree that turned out to be a wasp gall for its offspring, its larvae hanging in the middle.

How are tree-viewing skills transferrable to other aspects of our lives?

The skill of observation is vital: moving from looking to seeing. At a party, you can just mindlessly chatter with people or you can really see them—what their bodies, gestures and emotions are communicating. Labels and names get in the way of seeing things as they are.

Stop labeling things or worrying about what they are called; as in meditation, just relax into observing, to embrace things as they are.

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

Achieving OptimalConference Health 2017

October 14, 2017 9am to 4:30pm Georgetown University - Washington, DC

Main Campus - Open to Public

Featuring:

Iyanla Vanzant

Come Join us! Be Inspired! Get Healthy!

Dan Nevins

Kristin Kirkpatrick Dr. Robert Hariri

• Reduce stress and maximize your brain health • Learn how to create extraordinary relationships • Learn how food is our most powerful medicine • Find answers about increasing your longevity • Use Yoga to heal your body and mind

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Each Ticket Includes: • Free Healthy Lunch • Free parking • Fabulous give aways and prizes • Free pass to visit BB&R’s Market of new products and healthy food samples

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oneonone Actually, my platform is quite broad.

My big emphasis will be on education. I think we need to expand public school to encompass more of a child’s life and actually prepare graduates for jobs, as well as close the achievement gap. I also want to focus on improving public transit, which is better for people’s health, the economy and the environment.

Throughout the country, there is such a great divide among the nation politically. What made you decide to take this step to get involved in the political realm?

SEEKING CHANGE IN MONTGOMERY COUNTY An Interview with Free-Range Mom Danielle Meitiv

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ext June, scientist and free-range mom Danielle Meitiv will be on the Democratic primary ballot for Montgomery County Council at-large. Recently, Natural Awakenings Outreach Director, Sam Hudgins, had the opportunity to chat with Meitiv on why she chose to run for local office and what she’d like to accomplish.

What made you to decide to run?

I have always been interested in government and in making change, but I’ve never really acted at the local level until I had a big wake-up call about how important it is to understand how your local government works, and sometimes doesn’t work.

That wake-up call happened when my husband and I were charged with child neglect because we let our children go to the playground without an adult. We spoke up and people across the county whom we’d never met spoke up with us—and we changed the policy. That situation really woke me up to the potential for 28

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making change that really impacts and improves people’s lives.

What is your background and how will it help you to serve your community?

I have a degree in biology and in school I studied oceanography and environmental policy but I knew from the beginning I wanted to go into policy.

As a scientist, I have specific expertise but beyond that, being trained as a scientist provides me with a rational, data-driven approach to problems. I’m not going to go for the easy answer; I am going to go for what’s right and what’s really needed. That would be my technical background. Personally, I’m a homeowner, I’m a parent of children in our schools and I’ve been involved in the community. I think those things are important for a local office.

Does your background in science mean your focus will lie in environmental policy?

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I think it’s really, really important for woman to step up—just unbelievably critical. Maryland has gone backward!

We have no women in our congressional delegation, we have no woman whatsoever on Capitol Hill and it’s supposed to be one of the most progressive places in the country. Studies show women win as often as men, they just don’t run as often. I kept looking around saying, “Where are the woman candidates?” and my friend said, “I’m looking at one of them.”

Also Montgomery County is a really diverse county and I think this is such a wonderful opportunity to create the healing and togetherness that truly makes America great. What really makes us great is how much we embrace diversity and we can do that right here in Montgomery County and prove to the rest of the world how well it’s done and it can be done.

If you could accomplish one great thing for Montgomery County, what would it be?

Bigger than all my specific policy goals if I could accomplish one thing it would be that the people of Montgomery County feel like their local government is listening to them, really cares about their needs and is responsive and accountable. If people feel that way and we can transform our whole government that way that is how we are going to accomplish our other policy goals— by the county coming together and believing that it’s government can make a difference in improving their lives.

These are tools kids can rely on for the rest of their lives, and use them to get back to their center.

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~Ali Smith

School Om Work

Kids Calm Themselves with Meditation

by April Thompson

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choolchildren are learning the calming effect of tuning into their minds and bodies through a pioneering program in Baltimore, Maryland, that’s replacing time outs and school detentions with mindful moments.

Trained staff—including many former students—teach yoga, mindfulness practices, meditation, centering and breath work that empower kids to resolve conflicts peacefully.

Brothers Atman and Ali Smith and friend Andres Gonzalez founded the nonprofit Holistic Life Foundation (HLF) in 2001 in response to the pressing need to help kids living in challenging urban environments better manage stress, anger and other heightened emotions. Today, the organization is sowing the seeds of mindfulness with some 7,500 students a week across 18 Baltimore-area schools, usually beginning through daylong, school-wide interventions and afterschool programs supporting targeted populations.

Frustrated kids cool off and center themselves through breathing exercises and meditation in the Mindful Moment Room in the HLF flagship Robert W. Coleman Elementary

School. “Sometimes when I get mad, I just breathe deep. I picture being in a certain place I like and I just stop being mad… I think of being a bigger person and doing something maybe a wise man would do,” advises one fifth-grade participant.

“When we had to take a big test, before I took it and in the middle, I took deep breaths to stay calm and finish the test. When everybody around you is making a lot of noises, you just try to tune them out and be yourself, do your breathing,” says another fifth-grader.

The training starts with educators learning mindfulness techniques both to help their students and also manage their own stress in the classroom. “The program was a fantastic experience,” says Lori Gustovson, a teacher at Baltimore’s Lincoln Elementary School. “We integrated the exercises into our daily schedules, helping many students and teachers focus their attention and regulate emotions such as anxiety, anger and frustration. We are a better school because of the time they spent in our classrooms teaching us the beauty of paying attention to breath, movement and each other,” she observes.

Participating schools have reported fewer fights, better attendance and higher grades, among other benefits, according to Ali Smith, all results backed by independent research.

Recent studies in schools from San Francisco to Columbus, Ohio, have shown that teaching kids mindfulness practices can heighten attentiveness, self-control and empathy, while reducing stress, hyperactivity and depression, and improving academic performance.

The kids also apply their newfound skills at home. “To take ownership of the practice and understand the benefits, you have to know how to explain it, so we use a reciprocal teaching model,” says Ali. “We teach the kids to say, ‘Mom, Dad, you look stressed; can you take a breather with me?’”

Martin, a Lincoln Elementary student, was pleased to report, “I went to my house and taught my mom how to do all the things you guys taught us.”

Virginia, another student, noted, “This morning I got mad at my dad, but then I remembered to breathe, and then I didn’t shout.”

Other schools are following suit.

Mindful Schools began in 2007 as a single-school program in Oakland, California, and then expanded to support online and in-person courses and a network of mindful educators spanning all 50 states and more than 100 countries. The David Lynch Foundation funds efforts to bring transcendental meditation to underserved kids in classrooms like the Brooklyn Urban Garden Charter School, in Queens, New York; Wilson High School, in Portland, Oregon; and Wayzata West Middle School, in Minneapolis, Minnesota, among others.

Find easy instruction at Tinyurl.com/ MindfulnessStarterLesson.

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

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If you’re consuming a diet rich in fermented foods, you’re essentially bathing your GI tract in healthy, food-related organisms, while also possibly improving your brain function. ers’ market every Saturday before spending Sunday prepping foods for the rest of the week. “Traditional foods like fermented vegetables, yogurt or kombucha don’t take long to prepare; they take time to culture, but it’s so rewarding,” she says.

Fermented Foods Revival Rediscover Probiotic-Rich Foods

by Judith Fertig

Colorful jars of fermented Korean kimchee, Indian chutney, German sauerkraut and bottles of kombucha line many grocery store shelves today. We’re in the midst of a fermented food revival.

Grassroots Groundswell

“I grew up in New York City as the grandson of immigrants from Belarus, and sauerkraut and pickles were common foods I always loved, but neither my grandparents nor anyone else I knew made them,” says Sandor Katz.

This Woodbury, Tennessee, writer who travels the world giving related workshops is credited with bringing fermented foods back into the limelight. He explains, “I am self-taught and learned to ferment by experimentation. It was that first successful batch of sauerkraut that sparked my obsession. I also love eating cheese, beer, chocolate, coffee, yogurt and many other products of fermentation.”

Kirsten and Christopher Shockey, the authors of Fermented Vegetables: Creative Recipes for Fermenting 64

Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes, homestead in Oregon’s Jackson Valley. “A fateful Christmas gift—a ceramic crock full of bubbling, fermenting cabbage under the tree, funky fermenty smell and all,” first piqued their interest, Kirsten recalls. “Eventually, we started our own small farmstead fermentation company.” Christopher explains that the combination of salt and shredded or chopped vegetables can launch the production of probiotic lactic acid bacteria that preserves the food and drives off “bad bacteria”.

Jennifer McGruther, who lives in the Pacific Northwest, is the author of The Nourished Kitchen cookbook, an offshoot of her blog of the same name.

Her first batch of fermented food was yogurt. Now she visits her local farm-

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

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NaturalAwakeningsDC.com

How Much Is Enough?

Fermented foods offer a variety of positive effects on health. “If you’re consuming a diet rich in fermented foods, you’re essentially bathing your GI tract in healthy, food-related organisms,” says food research scientist Robert Hutkins, Ph.D., a professor at the University of Nebraska-Lincoln. Fermented foods with live probiotics can also improve brain function, according to a study in the journal Gastroenterology.

Fermented foods are meant to be eaten as condiments, not consumed in large quantities. Overdoing such intake might cause bloating, cramping and other digestion problems. Dr. Leonard Smith, a gastrointestinal and vascular surgeon and medical advisor for the University of Miami Department of Integrative Medicine, recommends “a half-cup of cultured vegetables or two ounces of your favorite probiotic liquid per day to start.” He says it’s possible to eventually work up to having a serving of cultured vegetables and probiotic liquids at every meal, or possibly as a between-meal snack.

Christopher Shockey adds, “We don’t see these foods as a ‘medicine’ to be eaten daily because you have to force yourself; instead, we see it as a fun, delicious, easy, healthful addition to mealtime.”

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

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consciouseating

A Few Fermented Recipes to Start

by Judith Fertig

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“

ermented foods are well known for building gut health. Now a growing body of research shows that they improve immunity, brain and heart functions,” says Michelle Schoffro Cook, Ph.D. The board-certified doctor of natural medicine, certified herbalist and author blogs from Vancouver, Canada.

Get started with these simple, plant-based recipes from her latest book, The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.

Use a food processor with a coarse grating blade to shred the cabbage, carrots, apple, ginger, chili, onion and turmeric. (Consider wearing food-safe gloves to avoid touching the chili.)

Transfer to a crock or a large glass or ceramic bowl, and mix well.

In a pitcher or large measuring cup, dissolve the salt in the water, stirring if necessary to dissolve the salt. Pour the saltwater over the salsa mixture until all ingredients are submerged, leaving a couple of inches at the top for expansion.

Place a snug-fitting plate inside the crock or bowl over the salsa-water mixture; then weigh it down with food-safe weights or a bowl or jar of water, so the vegetables remain submerged under the brine as they ferment. Cover with a lid or a cloth, and allow it to ferment five to seven days, checking periodically to ensure the salsa is still submerged below the water line.

Salvadoran Salsa Yields: about 1 quart This gingery and spicy salsa, also known as curtido, is a traditional Salvadoran food. The twist here is added turmeric and green apple. Serve on its own, as a condiment with chips, on sausages or over salad. Maybe mix a couple of heaping spoonfuls with freshly mashed avocado for a fresh take on guacamole. ½ green cabbage 1 to 2 carrots 1 green apple, cored and quartered One 2-inch piece fresh ginger ½ cayenne chili ½ small purple or red onion One 2-inch piece fresh turmeric 3 Tbsp unrefined fine or 6 Tbsp unrefined coarse sea salt 1 quart (or liter) filtered water

3 small apples, chopped into ½-inch chunks Handful of green beans, cut into 1-inch lengths 1 rutabaga, chopped into ½-inch chunks 1 to 2 grape leaves, kale leaves or other large leafy greens (optional) 3 Tbsp unrefined fine or 6 Tbsp unrefined coarse sea salt 1 quart (or liter) filtered water In a medium bowl, mix the radish, onion, turnip, carrot, apples, green beans and rutabaga; then transfer to a small crock.

If any mold forms on the surface, simply scoop it out. It won’t spoil the salsa unless it gets deeper inside the crock. (It may form where the mixture meets the air, but it rarely forms deeper.)

Place the grape leaves or other leafy greens on top of the chopped ingredients to help hold them under the brine; then weigh the mix down with foodsafe weights or a jar or bowl of water.

After one week, put the salsa in jars or a bowl, cover and place in the fridge, where it usually lasts up to a year.

In a pitcher or large measuring cup, dissolve the salt in the water, stirring if necessary to dissolve the salt.

Fermented Chopped Salad

Pour the brine over the salad, cover with a lid or cloth, and let ferment for one week.

Yields: about 6 cups Unlike other salads, this version stores for many months in the fridge. Serve on its own or toss it in vinaigrette and serve over brown rice for a quick and nutritious rice bowl dinner.

1 radish, finely chopped ½ small onion, finely chopped 1 turnip, chopped into ½-inch chunks 1 carrot, chopped into ½-inch chunks

Remove the covering, weights and grape leaves or other leafy greens.

Dish out into jars or a bowl, cover and refrigerate, where the salad should last six to 12 months.

Recipes and photos are courtesy of Michelle Schoffro Cook and New World Library; visit DrMichelleCook.com.

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leadingedge

The Many Causes and Treatments of Hair Loss

by Isabel Sharkar, ND

According to the American Hair Loss Association, hair loss affects men and women almost equally—60 percent of sufferers are male and 40 percent are female.

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air loss, also known as alopecia or baldness, refers to an excessive loss of hair from the scalp and is so common that it is considered a normal sign of aging. There are many different types of hair loss.

Androgenic alopecia also known as patterned baldness, is the most common and characterized by a receding hair line or general hair thinning. It is caused by genetics and hormones. On the other hand, alopecia areata is an autoimmune condition that attacks hair follicles causing hair on the head to fall out. Whether you are man or woman, at some point in your life it is likely you will experience hair loss. It’s essential to watch out for the signs of hair loss and take measures to prevent it.

Thinning hair at the crown is usually a symptom of thyroid or insulin issues. An underactive thyroid or insulin (regulates blood sugar levels) that fluctuates dramatically throughout the day can increase the production of androgens, which can lead to androgenic alopecia. Balance your blood sugar levels by removing all processed sugar and refined food, and eat wellbalanced meals with adequate fiber and protein at regular intervals.

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A major illness, a chronic disease like cancer, autoimmunity, surgery, physical or emotional stress, nutritional deficiencies and hormonal imbalances like thyroid, insulin, testosterone or cortisol can cause hair loss. Many women experience hair loss especially around their temples three months after they’ve had a baby. This is a sign of an estrogen or progesterone imbalance. Check and restore balance to your hormones with herbals and foods high in healthy fat and nutrients.

Remember that we need cholesterol to synthesize hormones.

Needless to say, certain hair treatments can also damage hair and cause hair loss like chemical dyes, bleaches, straightening or curling agents, and extreme twisting or pulling of hair as seen in tight hair styles and known as traction alopecia. If your hair loss is not from physical damage, consider getting a complete blood count and comprehensive metabolic panel, a micronutrient test to determine vitamin and mineral deficiencies (selenium, zinc, iron, vitamin B-12, biotin), check your ferritin levels, get an adrenal stress panel to check adrenal fatigue status, check fasting insulin and glucose levels

NaturalAwakeningsDC.com

and test antinuclear antibodies (ANA) to rule out any autoimmune conditions.

As you await your lab results from a qualified health care practitioner, there are many at-home remedies to try. Great hair is more than scalp deep, it’s gut deep. It is best to start with an elimination diet to heal your gut by ditching all processed food. Make sure you are getting adequate protein intake and restore your gut flora with a good probiotic, alternating your probiotics often.

Increase high quality fats in your diet— nuts, organic raw butter, flaxseed oil, fish oil, GLA evening primrose oil, borage oil, avocado oil, coconut oil or hemp oil are all great choices. Take a high-quality multivitamin and check out Nutrafoladvanced science at the root of hair health, to prevent, restore and nourish hair.

Ancient ayurvedic hair oils have been used for centuries to prevent hair loss and premature graying. Many old recipes include oils made with hibiscus, amla, bhringaraj, fenugreek, aloe leaves and brahmi—all of which are known to have amazing properties for the growth and conditioning of hair.

Additionally, try Platelet Rich Plasma (PRP) on your scalp, it is shown to have great results in re-growing hair.

Try inversion postures and Indian head massage to increase circulation to the head and stimulate hair follicles. The more you move your lymph the better, dry skin brushing, working out, sweating and staying hydrated are best.

Other things that will help preserve your hair is to wash it less often in order to keep the natural oils in your hair.

Ditch shampoo with harsh chemicals like sodium lauryl sulfate, hairspray, volumizer gels and hair creams, and opt for organic hair products instead.

Use a brush with wooden bristles that persuade your hair to grow as they gently massage the scalp and move the natural oils throughout your hair. Lastly, install a shower filter that purifies the city tap water. As you set these things in motion, watch your hair grow better than ever before.

Dr. Isabel Sharkar is a licensed naturopathic physician and co-owner of Indigo Integrative Health Clinic, in Georgetown. For more information, call 202-298-9131 or visit IndigoHealth Clinic.com. See ad, page 2.

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THREE-MONTH EDITORIAL PLANNING CALENDAR

N O V The Benefits of Health Coaching

by Sarah Shakeri

A

s more and more people find that they can turn to health professionals in addition to doctors to help them navigate a path to wellness, health coaching has become an important part of this journey. The physical benefits of health coaching include shedding body fat, optimizing metabolism, detoxifying, improving digestion and feeling energized. In addition, clients gain confidence. They learn to take pride in prioritizing themselves, developing supportive habits rather than restrictive discipline. A health coach can empower their clients to take charge of their health. They become well-practiced at making choices that serve their wellbeing and happiness and this shows up profoundly in other areas of their lives.

A good candidate for a health coaching program is someone committed and eager to create a life they love. The key to unlocking joy in our lives lies in caring for our bodies and minds with an attitude of self-love.

Skilled coaches work with people who are ready to let go of excuses and take initiative toward their goals.

It is also important to remember that a single coaching session does not get a client very far. There is so much to learn and implement. Building lasting, sustainable results requires gradual

changes over time. It may be necessary to work together for six months to one year, depending on the client's goals and starting point. Yet, many clients see results right from the start and continue building to their ultimate outcome.

A holistic approach to caring for our health is essential. Otherwise, we end up changing one external thing or another, only to end up where we started. There is no one simple answer or magic pill. Our vitality is dependent on many factors that function together as a whole. A skilled health coach is a proponent of building a healthy, fulfilling lifestyle. True transformation comes from within, healing from the heart and nurturing the mind.

Sarah Shakeri is a certified health coach and is offering a 12-week, online nutrition education, mindset training and goal-setting program called Nutrition Reset. In addition to coaching, clients gain access to a support community to share their transformation, which motivates them to keep moving forward. To learn more or to book a complimentary Transformation Session with her, visit HappyHeartHealth.You CanBook.me. By mentioning this article, you will receive $100 off her Nutrition Reset program. See ad, page 25.

D E C J A N

Diabetes Prevention & Reversal plus: Silent Retreats

Our Readers are Seeking: DiabetesRelated Providers & Services

Uplifting Humanity plus: Holidays Our Readers are Seeking: Spiritual Guidance & HolidayRelated Providers & Services

Natural Stress Relief

plus: Understanding Nutraceuticals Our Readers are Seeking: Health, Fitness & Nutrition Providers & Services

Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

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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.

SUNDAY, OCTOBER 1

SUNDAY, OCTOBER 15

specialevent Illuminate Solomons Mind-Body-Spirit Festival

Explore the best of local holistic wellness practitioners and products in a welcoming, onestop venue. $5 or free admission for active and veteran military and children 16-and-under.

Labyrinth Journeys Documentary Broadcast – 10:30-11am. Tune in to Maryland Public Television for the broadcast of the documentary Labyrinth Journeys, produced by filmmaker Cintia Cabib.

The film presents the stories of adults, teenagers and children who use seven D.C.-area labyrinths as tools for healing, meditation, rehabilitation, stress reduction and spiritual awareness. Info: Labyrinth JourneysFilm.com.

October 15 • 11am-6pm

Hilton Garden Inn Solomons 13100 Dowell Rd, Solomons, MD. Info: IlluminateSolomons.com

MONDAY, OCTOBER 2

WEDNESDAY, OCTOBER 18

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.

Labyrinth Journeys Documentary Broadcast – 9-9:30pm. Tune in to WHUT, Howard University Television, for the broadcast of the documentary Labyrinth Journeys, produced by filmmaker Cintia Cabib. The film presents the stories of adults, teenagers and children who use seven D.C.-area labyrinths as tools for healing, meditation, rehabilitation, stress reduction and spiritual awareness. Info: Labyrinth JourneysFilm.com.

and accommodations. Led by Angela Blueskies and Helene Garrovillo. $2,350. Info: HeartoftheMother Retreats.com.

FRIDAY, OCTOBER 13

Essential Oil Workshop – 12-1pm. Essential Skin Care: how to nourish and maintain healthy, beautiful skin with doTerra essential oils. (For beginners, welcome gift offered.) Free. Caring Acupuncture, 2111 Eisenhower Ave, Ste 402, Alexandria, VA. RSVP: Jenna Daniel at 479-426-2525 or JennaMDaniel@gmail.com or Ines Alicea at 703-861-3493 or IPAlicea@yahoo.com.

Mind-Body for Cancer – 6:30-9:30pm. Through Oct 14. This program teaches evidence-based mind-body practices based on current scientific research, for improving quality of life and rates of survival for cancer patients. All are welcome, including patients, doctors, caregivers and those simply looking to learn. Free for those with a cancer diagnosis. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.

MONDAY, OCTOBER 9

SATURDAY, OCTOBER 14

THURSDAY, OCTOBER 5

Heart of the Mother Retreat – Sacred Valley of Peru – Through Oct 19. For 11 days and 10 nights, travel through the stunning landscape of the Sacred Valley, experiencing powerful ceremonies with Ayahuasca, ancestral healing traditions with respected elders, and visits to remote sacred temples, as well as meditation, yoga, live music and wonderful food

Achieving Optimal Health Conference – 9am4:30pm. A one-day conference. It's your chance to become energized, educated and inspired to take charge of your physical, mental and spiritual health. $150. BB&R Wellness and GUWellness, Edward B. Bunn Auditorium, Georgetown University. Register: AchievingOptimalHealthConference.com.

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THURSDAY, OCTOBER 19 How Gender Messages Influence Our Parenting and Our Children – 7-9pm. Awareness about societal messages about gender is key to raising confident and compassionate children. Discuss how gendered expectations affect our parenting and our children. Holistic Moms Network Arlington/ Alexandria chapter, Unitarian Universalist Church of Arlington, 4444 Arlington Blvd, Arlington, VA. Info: HolisticMomsArlAlex@gmail.com or Chapters.HolisticMoms.org/Chapters/VA-Arlington or Facebook.com/Events/663542350517796.

FRIDAY, OCTOBER 20

specialevent 16th Annual Pathways to Wellness Conference Attend this one-day event to learn from community leaders who are leading the way in recovery. Attendees will learn about resources, resiliency and recovery.

Cost: $30 (scholarships available)

October 20 • 8:30am-2:30pm

Wellness and Recovery Committee 12000 Government Center Pkwy, Fairfax, VA Information: WRCEvent2017@gmail.com Register at NovaMentalHealth.org

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SATURDAY, OCTOBER 21

specialevent Namas Day Yoga Celebration

Gathering of area yogis to celebrate our community. Enjoy workshops from are teachers including; Mimi Rieger, Marni Sclaroff, Hawah Kassat, Jarrick Browner and many more.

Cost: $45-$145

October 21 • 8am-5:30pm

DC Area Yoga, George Mason University Founders Hall, 3351 Fairfax Dr, Arlington, VA Register: NamasDay.com/DC/Register Open House – 12-2pm. Join us for a family-friendly open house and explore our beautiful Montessori school. Broad Branch Children's House, 5608 Broad Branch Rd, NW. Register: BBCH@MetroMontessori. com. Info: BBCHMontessori.com.

Natural Health Solutions Happy Hour – 3-4:30pm. A relaxed introduction to essential oils and how to use them effectively to achieve the health outcomes you're seeking. Free. Holistically Healthy Home, 3709 13th St N, Arlington, VA. Register: HolisticallyHealthyHome.com/Attend-a-Class.

SUNDAY, OCTOBER 22

specialevent Illuminate Frederick Mind-Body-Spirit Festival Explore the best of local holistic wellness practitioners and products in a welcoming, onestop venue. $5 or free admission for active and veteran military and children 16-and-under.

October 22 • 11am-6pm

Clarion Inn Frederick Event Center 5400 Holiday Dr, Frederick, MD Info: IlluminateFrederick.com

plan ahead

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

SUNDAY, NOVEMBER 5

specialevent Holistic Energy Expo

This free one-day event offers the opportunity to explore holistic approaches to healing, including massage therapy, reiki, psychics, mediums, angel card readers and fairy readers. Minisessions are available throughout the day and holistic products, jewelry, crystals, divination cards and tools will be offered for sale.

November 5 • 10am-5pm

Arlington Central Library auditorium 1015 N Quincy St, Arlington, VA Info: ArlingtonLaughterYoga@yahoo.com

MONDAY, NOVEMBER 6 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.

SATURDAY, NOVEMBER 11 Intro to Herbalism, Herbal Medicine Making and Herbal First Aid – 10am-4pm. With Molly Meehan.

We will lay out a foundation in herbal medicine, herbal tastes, actions, energetics as well as foundational herbal medicine making. Participants should bring notebooks, water bottles, extra sweater, as well as their lunch they can eat during lunch breaks. $122.

Centro Ashe, 1620 Chester Ave, Bryans Road, MD. Register: CentroAshe.org.

SUNDAY, NOVEMBER 12 FRIDAY, OCTOBER 27 Embracing Life’s Transitions with Grace – 4pm.

Through Oct 29. Escape the hustle and bustle of D.C. and join for an unforgettable weekend at a luxury historic inn in Hume, VA. On this retreat, explore transitions in your life, create space for positive changes and strengthen your faith in the divine flow. $398. GypsyTraveLife LLC, The Inn at Vineyards Crossing, Hume, VA. Register: GypsyTraveLife@gmail.com. Info: 484-800-1240 or GypsyTraveLife.com.

SUNDAY, OCTOBER 29 Yoga Workshop: Detox and Restore – 1-3pm.

When you feel tired and weighed down by stress, a lack of exercise or poor food choices, give your body and mind a reboot with: Yoga Detox and Restore. $40. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.

Calendar

Mom and Daughter Retreat – 1-5pm. Join us to rest, refresh and connect with your lil lady in a purposeful retreat honoring each other. This is a chance for you to listen, laugh and really engage with your daughter away from life’s daily distractions. No yoga experience is needed. The retreat is recommended for ages 6 to 10. $200. Three Graces Farm in Seneca, MD, just a one hour drive from DC. Register: LilOmm.com/Mom-Daughter.

SATURDAY, NOVEMBER 18 What The Land Tells Us: A Racial Justice Liberatory Healing Experience – 1-4pm. With Richael Faithful. This experience is rooted in land-based storytelling to help us learn about mechanics of systemic racism, our participation in these systems and ways we are re-creating ourselves and systems away from violence and legacy and toward wholeness and mutuality. Everyone committed to ending racism is welcome to attend. Centro Ashe, 1620 Chester Ave, Bryans Road, MD. Register: CentroAshe.org.

Two styles available: n Calendar of Dated Events: Designed for events on a specific date of the month. n Calendar of Ongoing Events: Designed for recurring events that fall on the same day each week.

Contact us for guidelines so we can assist you through the process.

We’re here to help!

202-505-4835 NaturalAwakeningsDC.com

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ongoingevents

thursday

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.

Yoga for Chronic Pain – 1:15-2:15pm. A focus on mind-body and lifestyle strategies such as corrective exercise, natural movement, nutrition and stress management are incorporated. This class includes a gentle flow practice to strengthen the core and loose joints while relieving stiffness and tension. $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.

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.

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 individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown.

Info: Living-Mindfully.org.

monday 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.

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 individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown.

Info: Living-Mindfully.org.

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

Info: Living-Mindfully.org.

Introduction to Meditation – 6pm. This class provides the perfect introduction to the stress-relieving and healing practice of meditation. Experience the opportunity to slow-down and nourish your mind, body and spirit. $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-9861090 or TheMindfulnessCenter@gmail.com.

tuesday

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.

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.

Beginners Yoga Short Course – 12-1pm. Come to this short course in which we'll explore some fundamental yoga principles. $64. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Register: 703297-2224 or LCRYoga@me.com or Yoga4allBodies. com/Reston-Yoga-Schedule/#Group.

Teen Sanga – 7:30-9pm. 2nd and 4th Wed. The teen sangha provides a framework for exploring one's inner life, understanding the causes of emotional stress and realizing the possibility of inner freedom. We explore key Buddhist teachings and how they can be helpful in navigating life's inevitable challenges. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

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.

Restorative Yoga for Low Back, Hip and Knee Pain – 12-1pm. This class presents gentle and restorative yoga-based stretches and mind-body practices for getting at the root causes of low-back, hip and knee issues.

Class is appropriate for all levels of physical ability and mobility. $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.

saturday Refuge Recovery – 6:30-8pm. Refuge Recovery is a mindfulness-based recovery program and community that utilizes Buddhist philosophy as the foundation of the recovery process. Based on the Four Noble Truths and Eight-fold Path, emphasis is placed on both knowledge and empathy as a means for overcoming addiction and its causes. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

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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

BEDROOM FURNITURE SAVVY REST NATURAL BEDROOM

NECK BACK & BEYOND WELLNESS CENTER

9255 Center St, Ste 301B, Manassas or call for appointments in Fairfax 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 more. See ad, page 8.

VIRGINIA MITCHELL, M.AC., L.AC., DIP’L AC.

Rose Wellness Center 571-529-6699 • RoseWellness.com

Virginia Mitchell is board-certified acupuncturist specializing in pain management, fertility support and stress reduction. She also treats other conditions including allergies, anxiety, depression, arthritis, back, neck or shoulder pain, migraines, headaches, fibromyalgia, autoimmune disorders, insomnia, and sports injuries. Virginia is also a trained massage therapist focusing on acupressure and zero balancing. See ad, page 14.

THE MINDFULNESS CENTER

4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.

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

See ad, page 3.

CANCER SUPPORT NATIONAL INTEGRATED HEALTH ASSOCIATES

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively.

Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 11.

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

9255 Center St, Ste 301B, Manassas or call for appointments in Fairfax 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com

AROMATHERAPY MOTHER NATURE’S STORE 703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com

Certified aromatherapist and herbalist offering lifestyle consultations and handmade pro-ducts, including soaps, balms and beard oils. Reach a better state of body and mind. See ad, page 8.

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Dr. Allan Tomson, DC, director of Neck Back & Beyond Healing Arts in Fairfax, VA with a satellite office in Manassas, VA. He is not your ordinary chiropractor with skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. See ad, page 8.

DR. VISHAL VERMA, DC, CCSP Rose Wellness Center 571-529-6699 RoseWellness.com

Dr. Verma specializes in functional ch i ropr a c t i c c are for p ai n management and active restoration of the body. He treating root causes using gentle chiropractic, physical therapy, cold laser therapy and rehabilitation for fast effective results. Dr. Verma treats back, neck, spine and joint pain, sciatica, sports injuries, fibromyalgia, and various other chronic and acute pain conditions. See ad, page 14.

THE MINDFULNESS CENTER

4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.

CLEANING MAID BRIGADE CAPITAL REGION

4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 Marketing@Maid-Brigade.com MaidBrigade.com

We are Green Clean Certified, so you can have peace of mind that you r h om e w i l l b e healthier for you, your pets and the environment. See ad, page 20.

COACHING ALEXIS SULLIVAN COACHING

Alexis Sullivan, ACC 650-224-4422 AlexisSullivanCoaching@gmail.com AlexisSullivanCoaching.com Alexis is a credentialed personal and professional coach who loves partnering with people to help them achieve results while bringing balance and fulfillment into their lives. She works with people who are facing or making change and who want to make intentional choices that lead to a successful and purposeful life. See ad, page 9.

Only I can change my life. No one can do it for me. ~Carol Burnett

COLON HYDROTHERAPY NECK BACK & BEYOND WELLNESS CENTER

9255 Center St, Ste 301B, Manassas or call for appointments in Fairfax 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com An effective method for cleansing the colon and large intestine. It helps to renew and cleanse the cells, purify the blood and give life to the digestive system. Accumulation of toxic waste materials in the body, also known as autointoxication, is the root cause of many diseases. CHT allows the body to get rid of these toxins, and is a necessary part of any type of detox program or cleanse. See ad, page 8.

NATIONAL INTEGRATED HEALTH ASSOCIATES

HOLISTIC NUTRITION

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

ELIZABETH MCMILLAN, MS, CNS

Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies. See ad, page 11.

HEALTH AND WELLNESS ADVOCATE

NATIONAL INTEGRATED HEALTH ASSOCIATES

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 11.

ENERGY THERAPIES INCA ENERGY INTEGRATIVE HEALTH AND WELLNESS CENTER

10440 Shaker Dr, Ste 203, Columbia, MD 410-292-5149 EnergyTherapyCeuWorkshops.com Inca Energy Integrative Health and Wellness Center is an ecofriendly holistic center offering e n e rg y m e d i c i n e , e n e rg y psychology and meditation.

Inca Wellness brings together authentic ancient healing traditions from around the world with contemporary therapies to nurture ones whole being.

See ad, page 25.

HEALTH COACH HAPPY HEART HEALTH

301-366-6090 • HappyHeartHealth.net SeShakeri21@gmail.com Happy Heart Health is a coaching service that guides individuals to optimal health and well-being.

Through goal setting, sustainable lifestyle changes and a supportive environment, you will achieve tremendous results. Imagine having more energy, feeling better in your body, improving your fitness, greater productivity and a happier, healthier life. See ad, page 25.

Elizabeth McMillan is a boardcertified clinical nutritionist specializing in functional nutrition.

She believes in finding the root cause of aliments and creating a personalized dietary plan to restore optimal wellness. Elizabeth specializes in diab etes, fo o d s ensitivities, gastrointestinal health, autoimmunity and metabolic syndrome issues. Call today to see how she can help. See ad, page 14.

HOLISTIC PARENTING

SERENA T. WILLS

DENTISTRY, HOLISTIC

Rose Wellness Center 571-529-6699 RoseWellness.com

SerenaWills@yahoo.com SerenaWills.com Self-published author of poetry, my book Crying Tears of Teal concentrates on ovarian cancer awareness, also health and wellness writer and coaching student. Assisting people with Lyme disease. See ad, page 9.

HEALTHY PETS

HOLISTIC MOMS NETWORK ARLINGTON/ALEXANDRIA CHAPTER Bit.ly/HMN-MetroDC

Supportive communities for parents following natural lifestyles with six local D.C.-area chapters, Metro D.C. area chapters are in Arlington/Alexandria, Burke/Springfield, Northern Virginia/Fairfax, Loudoun in Virginia and in Anne Arundel County and Montgomery County in Maryland.

MINDFUL HEALTHY LIFE

WHOLE PET CENTRAL

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

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 10.

Online lifestyle magazine for D. C . - are a n atu r a l minded families. Event calendar, resource directory, blog. News, events, giveaways, profiles, tips for holistic healthy living and mindful parenting.

HERBS HOLISTIC PEDIATRIC CARE

MOTHER NATURE’S STORE 703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com

NATIONAL INTEGRATED HEALTH ASSOCIATES

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 8.

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

Holistic pediatric and young adult care combines the healing power of traditional Western medicine with safe, complementary healing therapies. This approach addresses the whole child, not just the symptoms that brought you to the doctor, and encourages the immune system to heal naturally.

See ad, page 11.

Autumn is a second spring when every leaf is a flower. ~Albert Camus natural awakenings

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

Holistic primary care is an integrative approach that treats the whole person: mind/body and spirit. A primary care provider coordinates all of the health care a patient receives. This total patient care considers the physical and emotional needs of the person and how health issues may be affecting those needs. Whether you are coming in for an annual check-up or managing a chronic disease, we focus on the whole person, not just your disease or symptoms. We consider lifestyle, nutrition and stress management and put together a treatment plan to help you attain an optimum level of wellness. See ad, page 11. parenting.

HOMEOPATHY

MICHAEL LISS

Rose Wellness Center 571-529-6699 • RoseWellness.com Michael Liss is a Doctor of Classical Homeopathy and an integrative health practitioner. He specializes in using homeopathy to help you find relief from various emotional and physical health problems including addictions, substance abuse, anxiety, depression, allergies, asthma, childhood ailments, migraines, hair and skin disorders, immune deficiencies and sinus disorders. See ad, page 14.

INTEGRATIVE MEDICINE SUSHMA HIRANI, MD

Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA Info@RoseWellness.com RoseWellness.com • 571-529-6699 Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidence-based complementary therapies. She strives to treat the whole person an d e mph a s i z e s nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 14.

ALEX LEON, MD

Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including musculoskeletal problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 14.

NATIONAL INTEGRATED HEALTH ASSOCIATES

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 NIHADC.com The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 11.

ROSE WELLNESS CENTER

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

Suffering from chronic pain, fatigue, allergies, stress? Whatever your health challenges, Rose Wellness Center can help you get on the path to real wellness. We help identify hormone, metabolic, digestive, nutritional and food sensitivity issues to get to the root cause of your health problems, where true healing begins. Our services include digestive and women’s health programs, hormone balancing, acupuncture, Lyme treatment, homeopathy and thyroid management. See ad, page 14.

TAKOMA PARK ALTERNATIVE CARE 6930 Carroll Ave, Ste 502, Takoma Park 301-328-3045 Info@TakomaCare.com • TakomaCare.com

Pediatric and adult evaluations for D.C. and MD by certified medicinal cannabis specialist.

Tr e a t m e n t / d o s i n g recommendations; nonp s ycho a c t ive proto c ols available. No residenc y restrictions for MD program. See ad, page 14.

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 2.

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MEDICAL MARIJUANA

TAKOMA PARK ALTERNATIVE CARE 6930 Carroll Ave, Ste 502, Takoma Park 301-328-3045 • TakomaCare.com Info@TakomaCare.com

Pediatric and adult evaluations for D.C. and MD by certified medicinal cannabis specialist.

Tr e a t m e n t / d o s i n g recommendations; nonpsychoactive protocols available. No residency restrictions for MD program.

See ad, page 14.

MEDITATION THE MINDFULNESS CENTER

4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.

NATURAL LIVING RESOURCE MINDFUL HEALTHY LIFE OF METRO DC

Jessica@MindfulHealthyLife.com MindfulHealthyLife.com • 571-358-8645 Blog, calendar and directory for natural living, holistic parenting and family wellness.

OSTEOPOROSIS SUPPORT NURTURED BONES

Great Falls, VA 703-738-4230 • NurturedBones.com

Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 22.

PHYSICAL THERAPY NURTURED BONES

Great Falls, VA 703-738-4230 • NurturedBones.com Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 22.

POLARITY THERAPY NECK BACK & BEYOND WELLNESS CENTER

Janice M Johnson NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com • 703-865-5690 Allow me to join you in creating your own individualized treatment program, which provides a safe and supportive experience for your healing process, with Polarity Therapy and Swiss Bionic Solutions MRS 2000 (Magnetic Resonance Stimulation) pulsed electromagnetic fields (PEMF). See ad, page 8.

SHIATSU THERAPIST NECK BACK & BEYOND WELLNESS CENTER

Nathalie Depastas 9255 Center St, Ste 301B, Manassas or call for appointments in Fairfax 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Nathalie Depastas is a highly skilled acupuncturist and Shiatsu therapist with 30 years of experience in Chinese medicine, including medical qigong. See ad, page 8. .

TAI CHI AND QIGONG

THE MINDFULNESS CENTER

4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21. .

THERMOGRAPHY

NECK BACK & BEYOND WELLNESS CENTER

9255 Center St, Ste 301B, Manassas or call for appointments in Fairfax 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 more. See ad, page 8.

ROSE WELLNESS CENTER

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

Rose Wellness Center for Integrative Medicine offers Thermography or Digital Infrared Thermal Imaging (DITI). This noninvasive diagnostic technique creates thermal images that are analyzed for abnormalities and early signs of disease. Thermal imaging is painless, non-invasive, does not involve any compression and emits no radiation. Call today to setup your scan. See ad, page 14.

VETERINARIAN - HOLISTIC HOLISTIC VETERINARY HEALING

Pema Choepel Mallu, DVM, CVA, M.Ac. L.Ac 12627 Wisteria Dr, Ste C/D, Germantown, MD 240-715-6570 • HolVetHealing@gmail.com HolisticVeterinaryHealing.com We offer integrative compassionate veterinary care. We view your animal as a whole focusing on the root cause of dis-harmony for long-term healing. See ad, page 10. .

Health & Wellness Issue

JAN FEB

Feature: Natural Stress Relief Plus: Understanding Nutraceuticals Feature: Living Courageously Plus: Meditation Styles

Healthy Food Issue

MAR APR

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Feature: Ethnic Cuisine Plus: Super Spices Feature: Climate Health Update Plus: Healthy Home

Women s Health Issue

YOGA

MAY

THE MINDFULNESS CENTER

4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.

Make a world of difference Advertise with us and reach thousands of healthy living individuals in the DC area.

202-505-4835 NaturalAwakeningsDC.com

2018 EDITORIAL CALENDAR

JUNE

Feature: Natural Care First Plus: Personalized Medicine Feature: Livable Communities Plus: Natural Beauty

Nutrition Issue

JULY AUG

Feature: Farmers Rooted in Health Plus: Anti-Inflammatory Diet Feature: Simplified Parenting Plus: Multilevel Healing

Body Movement Issue

SEPT OCT

Feature: Joint Health Plus: Yoga for Flexibility Feature: Game Changers Plus: Chiropractic

NOV

Feature: Immune System Boosters Plus: Safe Drinking Water Feature: Uplifting Humanity Plus: Holidays

Health Defense Issue

DEC

IN EVERY ISSUE...

HEALTH BRIEFS | GLOBAL BRIEFS | ECO-TIP GREEN LIVING | HEALING WAYS | FIT BODY CONSCIOUS EATING | HEALTHY KIDS WISE WORDS | INSPIRATION | NATURAL PET

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Publish One of the Nation’s Leading Healthy Living Magazines Natural Awakenings Magazine

is ranked 5th Nationally in Cision’s® 2016 Top 10 Health & Fitness Magazines list 1.

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Yoga Directory BIKRAM YOGA IVY CITY

BIKRAM YOGA TAKOMA PARK

BYIC is located off New Yo r k Ave., in the old Hechts Warehouse District, near My Organic Market, Planet Fitness, BicycleSpace and Hierarchy CrossFit. It boasts plenty of parking (in the lot and on the street), a 1,700-squarefoot hot room and radiant heat panels. Call this your home away from home. A range of classes are offered at this location including Bikram Hot Yoga (60-minute and 90-minute sessions) and hot Pilates.

BYTP is located in the heart of Takoma Park is your community studio. It boasts a spacious hot room and a cozy community area where you can meet and greet fellow yogis. Parking is available on the street as well as in the lot in the back of the building. The heating system uses radiant heat panels to heat your bodies from inside out, from bones to your skin. Come try a class and get all hot and unbothered. New classes are being offered, including hour-long express classes and hot Pilates.

1510 Okie St, NE 202-288-5745 Info@BikramYogaRiveric.com BikramYogaRiveric.com

BIKRAM YOGA RIVERDALE PARK 6202 Rhode Island Ave, Ste 200 Riverdale Park, MD 301-699-1300 Info@BikramYogaRiveric.com BikramYogaRiveric.com

BYRP is located minutes f r o m t h e University of Maryland, College Park and the historic Hyattsville Arts District. This location boasts plenty of on-site parking, a large community space for events and a stateof-the-art hot yoga room that utilizes the latest technology to heat the room and help you work up a sweat. Bikram Yoga Riverdale Park is your community yoga studio, an oasis away from home.

RAJ YOGA CENTER

7324 Carroll Ave, Takoma Park, MD 301-270-4777 Info@BikramYogaRiveric.com BikramYogaRiveric.com

22821 Silverbrook Center Dr, Unit 160 2nd Fl, Sterling, VA 703-376 3433 Info@RajYoga.org • RajYoga.org Welcoming, serene yoga center. Daily classes: Kundalini yoga, vinyasa and c h i l d re n’s yo g a .

Meditations, music and tea. Beautiful uplifting space to rejuvenate, strengthen, relax mind body and soul.

YOGA 4 ALL BODIES

EAST MEETS WEST YOGA CENTER 8227 Old Courthouse Rd, Ste 310 Vienna, VA • 703-356-9642 YoginiDawn@yahoo.com EastMeetsWestCenter.com

12021 Creekbend Dr, Reston, VA 703-297-2224 LCRYoga@me.com Yoga4allBodies.com

East Meets West Yoga Center is a premier studio located in the Tysons Corner/Vienna, Vi r g i n i a a r e a . We provide a safe, tranquil and supportive environment to practice, allowing individuals to open to the possibilities of what could be.

Our teachers/educators are a community of knowledgeable, dedicated yoga practitioners with years of experience, open to teaching a variety of yoga styles to allow each student to flourish. We celebrate the uniqueness of each student, where students’ requests are heard and responded to positively. We offer classes in hatha, vinyasa, gentle, prenatal and so much more.

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New to yoga, have physical matters, or want to improve your practice? We adapt to your body.

Build strength, flexibility and equanimity in warm, positive space.

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Visit muih.edu to register for free upcoming events and webinars

Announcing School of Naturopathic Medicine Doctor of Naturopathic Medicine Program Begins Fall 2018 The School of Naturopathic Medicine at Maryland University of Integrative Health will be the first in the mid-Atlantic region, and one of a handful in the nation. Students will learn the art, science, and wise practice of natural medicine, and experience the transformative process of becoming an effective doctor and compassionate healer.

MUIH also offers online and on campus graduate programs in: Acupuncture and Oriental Medicine | Nutrition | Herbal Medicine Health & Wellness Coaching | Health Promotion | Yoga Therapy 44

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