Natural Awakenings February 2021

E E HEALTHY LIVING FR

HEALTHY

PLANET

VEGGIE TRICKS

HOW TO GET KIDS TO EAT BETTER

SPECIAL EDITION

HEART-CENTERED LIVING plus earth-friendly weddings

BECOMING

HEART-MINDED

TOOLS FOR INNER PEACE EXPLORING

MINDFULNESS AND MEDITATION December2021 February 2020

Alachua/Citrus/Marion/Sumter Co & The Villages FL

GoNaturalAwakenings.com

North Central FL Edition

February 2021

HEALTHY LIVING HEALTHY PLANET

letter from publisher

elcome to our February issue! The weather has been really nice and I look forward to another month of NORTH CENTRAL FLORIDA early morning walks in the crisp air or just sitting on Publisher Sheila Mahan Editor Martin Miron the porch planning my next flower garden project. I am deter Events Dana Malans mined to create the ultimate butterfly garden this year. Are you Design & Production Martin Friedman making plans for spring planting? I encourage you to take advan Chelsea Rose tage of the weather, get outside and take a stroll around the neighDistribution Steve Weisse Sales & Marketing Angela Durrell borhood or down one of our many trails. It’s really very calming to be a part of nature, watching squirrels racing up and down the CONTACT US trees, the ducks swimming around the lakes or the horses trotting around the paddocks. Ph: 352-366-0088 GoNaturalAwakenings.com Speaking of animals, did you know that February is also National Bird Feeding month? Sheila@GoNaturalAwakenings.com According to Audubon Park, this year’s theme is “Winter Comforts – Feed the Birds and Angela@GoNaturalAwakenings.com Keep Them Happy and Healthy.” Setting up a bird feeder in your backyard is an inexpensive SUBSCRIPTIONS 12-month print subscriptions available for and easy hobby to start. It’s also a great way to introduce kids to birds and their habitats, and $32. Call or mail in form found in each issue. teach them the correct types of bird food that will nourish and not harm them. Digital subscriptions are free visit our website to sign up. February is also American Heart month, so be sure to read our feature article, “Heart-Healthy Lifestyle,” by Ronica O’Hara, for simple lifestyle changes that can help preNATIONAL TEAM vent heart disease. One in four Americans die from heart disease, and 80 percent of those CEO/Founder Sharon Bruckman deaths are preventable with healthy lifestyle changes. We’ve lost too many people this year COO/Franchise Sales Joe Dunne already, so now is a good time to start making small changes toward a healthier lifestyle. National Art Director Gabrielle Are you making plans for someone special this Valentine’s Day or even planning a Wyant-Perillo Financial Manager Yolanda Shebert wedding this year? How about making it eco-friendly? Environmentally conscious couples Asst. Director of Ops Heather Gibbs are finding creative ways to love the planet as well as each other. In this month’s Green Digital Content Director Rachael Oppy Living department, “Saying ‘I Do’ to the Planet,” Sandra Yeyati offers some tips you can National Advertising Lisa Doyle-Mitchell implement. From bamboo dinnerware and recycled linens to outdoor venues, our beauti Administrative Assistant Anne-Marie Ryan ful community offers so many options, so think green when planning a wedding or any Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 other event because nature is a beautiful backdrop for any occasion. Naples, FL 34103 I wish you all health and happiness, and encourage you to feed the birds! The winter Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com months are extremely hard for our feather friends. If you set up a bird feeder, send me a photo. I would love to see and post it. Stay safe, everyone. © 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Sheila

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings of North Central Florida is a faithful steward of global resources. We are delighted to be a part of an environmentally conscious community and therefore manufacture this magazine utilizing the environmentally-friendly cold-set web printer process which emits virtually immeasurable VOC's into the environment. The product is 100% recycleable.

North Central FL Edition

Natural Awakenings is a family of more than 55+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 14

13 SHEFALI TSABARY on Conscious Relationships

14 SAYING 'I DO' TO THE PLANET

Green Weddings Embrace Sustainability

16 PINE & WOOD WEDDINGS The Source for Sustainable Weddings and More

17 BECOMING

HEART-MINDED

18 VEGGIE TRICKS

How to Get Kids to Eat Better

20 LIVE A HEART-HEALTHY LIFESTYLE

Integrative Cardiologists on Preventing Heart Disease

23 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 352-366-0088 or email Sheila@GoNaturalAwakenings.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Sheila@GoNaturalAwakenings.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Sheila@GoNaturalAwakenings.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

24 HEARTFELT EATING

Best Foods for a Heart-Healthy Diet

30 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

DEPARTMENTS 6 news briefs 8 health briefs 9 global briefs 11 eco tip 13 wise words 14 green living 17 inspiration 18 healthy kids 23 fit body

24 conscious

eating 30 healing ways 32 calendar 35 classifieds 36 resource guide February 2021

NATURAL AWAKENINGS IS

news briefs

EVERYWHERE

THANK YOU to the local businesses that display Natural Awakenings Magazines!

Pick up your next free copy:

In addition to medical offices and local businesses, Natural Awakenings magazine can be picked up at the following locations: Earth Orgins 1237 NW 76th Blvd, Gainesville Sunflower Health Foods 3424 W. University Ave, Gainesville The Bagel Bakery 4113 NW 16th Blvd, Gainesville Wards 515 NW 23rd Ave, Gainesville Fairy Dust Crystals & Such 11781 SE Hwy 441, Belleview Belleview Library 13145 SE CR 484, Belleview Winn Dixie 11310 US Hwy 301, Belleview Winn Dixie 10051 S. US Hwy 41, Dunnellon Bambiâ&#x20AC;&#x2122;s Cafe 18592 High Springs Main St, High Springs Museum Cafe 10466 W Yulee Dr, Homosassa Too Your Health 995 HWY 441, Lady Lake Freedom Library 5870 SW 95th St, Ocala B-Healthy 8449 SW Hwy 200, #139, Ocala Marion County Tax Collector 503 SE 25th Ave, Ocala Marion County Public Library 2720 E. Silver Springs Blvd, Ocala Earth Origins 1917 E. Silver Springs Blvd, Ocala Winn Dixie 820 Old Camp Rd., The Villages

Up, Up and Away

he Villages Balloon Festival 2021, sponsored by The Villages Polo Club, will be held on February 5 and 6. Balloon ascensions are planned for early morning and later afternoons when the weather conditions are favorable for flight. Balloon Glows are scheduled each evening when the balloons return to the field after their ascensions. All activity is subject to the weather. Spectators in vehicles will not be allowed to view the event without purchasing a ticket. All spectators must purchase tickets in advance or at the gate. Every adult attendee will be given a wristband upon arrival which must be worn while on the event grounds. This wristband will allow them to come and go to the event grounds on the same day. The main covered pavilion provides easy access for wheelchairs from Fly Me To The Food alley, as well as great views of both fields. Security measures include bag checks. No animals (except service animals), contraband, alcohol or outside food and drinks are permitted. Cost ranges from $15 and up. Location: N. Buena Vista Blvd., in The Villages. For more information, call 352-750-7656 or visit TheVillagesBalloonFestival.com.

How to Tame a Wild Yard

niversity of Florida, Institute of Food and Agricultural Sciences (UF/IFAS)Marion County Extension Service will present a twoday Florida-Friendly Landscaping program from 9 a.m. to noon on February 16 and 17. Face masks and registration are mandatory. Social distancing protocols will be implemented. Participants will learn how to transform a dull, troublesome yard into a landscape that is attractive to people and wildlife; conserves and protects our water; and saves you money and frustration. Topics include plant selection, irrigation, fertilizing, attracting wildlife, mulch and landscape pest management. The course includes materials and an optional guided tour of the demonstration gardens. Admission is free. Location: 2232 NE Jacksonville Rd., Ocala, next to the livestock pavilion. Register by Feb. 12 at 352-671-8400, sfyl@ifas.ufl.edu or sfyl.ifas.ufl.edu/ events/?location=marion.

DIGITAL EDITION AVAILABLE @

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The Villages Strawberry Festival

he annual Villages Strawberry Festival presented by Fross & Fross will be held from 4 to 9 p.m., February 26, at the Brownwood Paddock Square. It celebrates the transition from winter to spring, a time of renewal and color with music, dancing, market vendors and food. Participants will enjoy free live entertainment on the main stage by Slickwood, with villager performer groups Prime Time Twirlers, Sweet & Sassy and The Villages Cheerleaders throughout the evening. There will be a pieeating contest held in front of the main stage at 7:30 p.m. Admission is free. Location: 2705 Brownwood Blvd., The Villages. For more information, call 352-750-5411 or visit TheVillagesEntertainment.com. 6

North Central FL Edition

It’s Slick to be Slow

he Florida Museum of Natural History is hosting a new Survival of the Slowest exhibit through September 12, where guests will get an up-close look at a live sloth, tortoise, iguana and other creatures to learn about the unique adaptations some animals developed to survive, despite being slow, small or weak. The museum requires masks at all times and has a one-way path to ensure social distancing. A keeper will be present to answer questions and ensure the animals’ well-being. Graphics and educational panels illustrate the characteristics animals have developed to survive, such as warm- and cold-blood adaption and differences in size, speed and energy use. Featured species include the Linnean two-toed sloth, pygmy hedgehog, red-footed tortoise, emperor scorpion, green iguana, veiled chameleon, box turtle, striped-knee tarantula, grey rat snake, false chameleon, ball python, blue-tongued skink, horned frog, bearded dragon, green basilisk and pine snake. Admission is $10 for adults; $9 for Florida residents, seniors and non-University of Florida college students; $7 for ages 3-17 and free to museum members and UF students with a valid Gator 1 Card. For more information, visit FloridaMuseum.ufl.edu/visit/plan.

Special Valentine’s Offer from NaturalAwakeningsSingles.com

s we approach a full year of being in and out of lockdowns, many have taken the opportunity to do some serious soulsearching, leading many singles to come to the realization that they desire a deeply connected, conscious and loving relationship. To help in their quests, especially during special days this month that normally provide face-to-face opportunities for potential romance that the pandemic has inhibited, NaturalAwakeningsSingles.com is having a Valentine’s Sale from February 12 through 18. All subscriptions will be offered at 25 percent off of regular prices during this period. The platform, a leading holistic dating site and a venue for ecoconscious and spiritual singles to meet each other, is not a superficial, “swipedy-swipe” app, but a “help singles meet their match” dating site. Each member exerts control over which profiles they view and with whom they choose to initiate contact. The detailed profiles allow members to read and learn about potential matches, which makes meeting someone compatible more probable. Further, its new video dating feature has been well received as it allows members to get to know each other before meeting in person. For more information, visit NaturalAwakeningsSingles.com. See ad, page 38.

Free Yoga Classes at Wildflower

ildflowers Yoga is offering a free instudio and live streaming weekly class to give back to the community. The class from 7:30 to 8:30 p.m., February 8, is Yin & Yang. What Is Yin & Yang? Yin yoga is steady and still. In this practice, students will hold postures for an extended period of time, using props to help hold and support them in that space. Yin yoga focuses a lot on the hips, legs and side body opening. Yang yoga is more movement and flow. In this class, they will hold postures (yin) for the first half of class, followed by a specific easy flow (yang), both focusing on a specific area of the body or meridian line. This class is a great decompression from the day, it serves to calm the nervous system down and drop in to stillness in body and mind. Wildflowers Yoga is building and fostering community with love and connection through workshops and weekly classes, ceremonies and yoga teacher trainings, essential oils and cacao. A studio deeply rooted in alignment, they offer a range of classes from ashtanga to yin from beginner to level three. Admission is free. Location: 205 NW 10th Ave., Gainesville. For more information, call 352-283-6760 or visit WildflowersYoga.com.

2021 Thai Massage Certification

he Bodhi Sangha School of Thai Massage is offering premiere Thai massage certification led by founder Ariela Grodner in person and online beginning from 9:30 a.m. to 4:30 p.m., February 27 and 28, in seven phases of 14-hour weekends once a month with a bonus phase. Grodner is a certified Lotus Palm practitioner, taught Thai massage at the Florida School of Massage since 2004 and has published nine books on the subject. She says, “Emphasizing the art of being a witness and compassionate, healing touch, we will explore the core movements, stances, hand techniques and rooted breath awareness necessary for a strong foundation in the Thai massage practice. This advanced training in Thai massage and Ayurveda will be offered in seven consecutive months throughout the year. One weekend a month will specialize in a different aspect of the art.” Students will be required to take a COVID-19 test at least two days prior to class, and the school is available to help navigate this requirement. Cost ranges from $250 to $1,500. Location: Flow Space, 117 NW 16th Ave., Gainesville. For more information, call 352-888-4669 or visit BodhiSangha.com. February 2021

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Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

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Eat Chili Peppers to Live Longer Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit. Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

North Central FL Edition

In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries.

Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

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Consider Melatonin to Lower COVID-19 Risk

Government Updates Risks of Amalgam Fillings

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health briefs

Outdoor Fun

global briefs

Big Blow

Climate Change Makes Hurricane Destruction Worse

America Last

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Europe Tightens Methane Emission Monitoring, But U.S. Does Not

The United Nations reported that atmospheric levels of the greenhouse gas methane reached a record high, and 62 oil and gas companies acting as the Climate and Clean Air Coalitionâ&#x20AC;&#x2122;s Oil and Gas Methane Partnership (OGMP) have adopted a new framework to report methane emissions. None of the participating oil and gas companies in the OGMP are in the United States. The initiative, managed by the U.N. Environment Programme, asks companies to report methane emissions from both core operations and joint ventures. The OGMP represents about 30 percent of global oil and gas production and seeks to deliver a 45 percent reduction in the oil and gas industryâ&#x20AC;&#x2122;s methane emissions by 2025. Approximately 60 percent of methane emitted into the atmosphere comes from manmade sources such as fossil fuels, landfills, biomass burning and agriculture. For the first time, companies are committing to regularly measure their methane emissions using strict, science-based standards, as opposed to engineering estimates, which have historically understated emissions. This newly adopted method involves field measurements and ongoing monitoring with drones and satellites.

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A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time. Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

Childhood Immunity Enhanced by Natural Environment

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a childâ&#x20AC;&#x2122;s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood. Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape. February 2021

business spotlight

Unique Artwork and Décor in Wildwood

ilded Matilda’s Home and Garden Décor, located in downtown Wildwood outside The Villages near award-winning dining and quaint shopping, is a great place to bring out-of-town guests for a unique experience. Owner Sandy Sweeny says, “It is a place to renew your spirit and be inspired.

Sandy Sweeny

A place where you can learn to be an artist in one of our many art classes or just delight in shopping through the collection of original, one-of-a-kind art and gifts.” Gilded Matilda’s whimsical, bohemian, eclectic mix of local art, home and garden décor provides a workspace where artists can create, sell, educate

and connect with patrons. The unique store is a haven for a wide variety of mediums and appeals to a broad audience with more than 41 artists. Gilded Matilda’s also offers a wide variety of classes with prices from $35/class to $195 for a four-day series. Patrons and artists have an avenue to express themselves through art classes or art sales. Since 2014, Gilded Matilda’s has featured acrylic painting, art fusion, chalk painting, clay, crochet, felting, glass fusion, knitting, jewelry, Mexican pottery, acrylic pour, mixed media, collage, oil painting, mosaic, needlecraft, pencil drawing, pottery, watercolor painting, woodworking and more. “New, old, repurposed—our artists have an eye for making some fantastic pieces,” says Sweeny. “It’s the perfect place to come sit, enjoy a cup of coffee, meet the artists, watch a live demo or take a class.” Since buying the shop in 2017, Sweeny has immersed herself in the artist marketplace. She grew up in Texas and started her career in sales, marketing and advertising, working for one of the largest agencies in the country. She like to travel and was excited to move to Ireland to start a small jewelry business. A local shop allowed Sandy to put a few pieces and the demand increased until they were placed in retail stores. She also lived in China, Hong Kong and Thailand, where she sold many of her jewelry designs. The time there fueled a desire to work with those that are less fortunate in society. When she moved back to the states, Sweeney’s jewelry was accepted into Gilded Matilda’s. She loves finding artsy, funky clothing and exploring local art markets. Sweeny can see Gilded Matilda’s becoming a catalyst in downtown Wildwood that breathes new life into its revitalization process. Her Christian faith, family and desire to give back to the community has always held a place in her heart, and she will continue to look for projects where Gilded Matilda’s can do just that. Gilded Matilda’s is located at 315 N. Main St., in Wildwood. For more information, call 352-476-5531 or visit GildedMatildas.com.

North Central FL Edition

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eco tip

Shoes Off!

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces. Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors. Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths. Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier. Designate one or two pairs as

indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-oldfashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold. Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery. Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

ASK THE EXPERT Need help? Find local resources at GoNaturalAwakenings.com February 2021

business spotlight

Art That Transcends Visual Perception

rtist BALA, gurated in Decemowner of ber 2020 and will BALA Fine alternate exhibitions Art Gallery and every two months. Event Space, is an Open Gallery hours interdimensional are offered from 7 to visual artist and 10 p.m. on Fridays author who studand from noon to 4 ied at the Pacific p.m. on Saturday and Northwest College Sunday. ExperimenBALA of Art, in Portland, tal Art Making Oregon. He is also a healing arts facilitaworkshops and Galactivation Healing sestor with a doctor of divinity certification. sions are available upon request. Live jazz trio He says, “Viewing art stimulates our brain and art parties are held every Friday night. to process in another fashion as a healing BALA has a large body of work on force, helping us to access our aesthetic paper and large canvases, as well as large and abstract faculties. The envisioning cen- and small sculptures. He explains, “I am ter of the third eye and our soul’s intuition developing what I term an interdimensionwakes up with art.” al view of expression. This involves the dy The Galactic Glyph Gallery was inaunamics of spirit accessing an ‘otherworldly’

North Central FL Edition

presence. A iconography has been developed which I call the Galactic Glyph. It is composed of an ancient /future symbology and imagery that invokes this recollection in our own consciousness of our unity with all that is.” BALA has exhibited in the arts district of Denver, Taos, Santa Fe and Albuquerque, New Mexico, and Miami, Fort Lauderdale and Gainesville, in Florida. “I feel a close affiliation with the Avant-Garde artists of the 20th century, as well as the Art Deco/Nouveau period. The ancient cultures and tribal arts are very primal sources of inspiration as we accelerate into our future envisioning,” he says. “I share a direct cosmic link of imagery with my personal instructor James Lee Hansen, a monumental Bronze sculptor who taught in Portland. Other favorite sculptors include Henri Moore, Isamu Noguchi, Jean Arp, Niki de Saint Phalle and Jean Tinguely, and our current living master Tony Cragg,” notes the artist. “All of these individuals create biomorphic forms of abstraction, which is the most compelling element of my own image making, symbolizing that we are a species in transformation and transfiguration. I have a desire to acquire donated lands around the world to create an artistic playland of the ancient/future with a new vision of architectural art spaces, somewhat like Gaudi Park, in Barcelona. Any patron of the arts can work with us through our 501-C3 charity.” BALA’s advice to beginning arts is, “Find art-related work to expand your skill set as a young artist and arrange your time so that you create during your optimal hours of the day and earn money around that until, you can fully support yourself with your art.” About the advent of COVID-19 restrictions, he says, “This has been a wonderful incubation and eventually explosive year for me. I see through the smokescreen an amazing reality dawning for all of humanity!” BALA Fine Art Gallery and Event Space is located at 518 SE 2nd St., in Gainesville, behind the fire station. For more information, call 720-258-5879, email BalaGlyphs@ gmail.com or visit BalaGlyphs.com.

wise words

Shefali Tsabary on Conscious Relationships by Sandra Yeyati

at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?

ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family. She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically

attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, unlayering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work? We become more honest, more up front, more candid and ready to meet the other

Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself— how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you. For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. February 2021

green living

Saying ‘I Do’ to the Planet Green Weddings Embrace Sustainability by Sandra Yeyati

North Central FL Edition

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rom advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says. Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most ecofriendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards. “Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces. “The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.” Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint. If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heart-shaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground. Razze’s vegan meal offered another planet-saving opportunity. While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability. “You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf disposables. “Instead of fake-impress, show people something new. Thankfully, taking care of the environment has become trendy, so it’s an easier sell.” Instead of wedding favors, most of which come from China and

are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities. As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced,

sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly—which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.” GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets. Despite all preparations, couples must be ready for the unexpected. When the COVID-19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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Earth-Friendly Engagement Rings

mong environmentally and socially conscious couples, traditional engagement rings purchased at Tiffany’s that feature the largest diamond three month’s pay will buy are not so cool when more ethical, sustainable and meaningful options are available. One goal is to use conflict-free or ethical diamonds that are not associated with civil wars, unfair pay, unsafe working conditions, human rights abuses and unsavory environmental practices. Earth-friendlier choices include rings inherited from family members or purchased at estate sales, as well as lab-generated gems and custom-designed, one-of-a-kind rings. According to jewelry designer Amanda Jaron, of Naples, Florida, there’s a trend in the younger, first-time wedding market toward alternative gems. “It might be a lab-created diamond like a moissanite, or what they call a salt-and-pepper diamond, which has many black and white inclusions [imperfections], giving the stone a speckled or smoky look.” Gemstones and jewelry handed down by family members or acquired at an estate sale are also popular and represent the bulk of Jaron’s creative work. “There’s nothing more special than a gemstone that has two or three decades worth of life to tell,” she says. “I love being able to create fabulous, modern pieces that my clients can wear proudly. What’s better than a sparkly treasure that also has sentimental value?”

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The Source for Sustainable Weddings and More

ine and Petal Weddings/Pine and Petal Market supplies both traditional and eco-friendly products that can be reused by other brides. Some of their delicate flowers are made from organic, eco-friendly materials, including a soft, delicate sola wood, paper (i.e., book pages, music sheets, comics, etc.), accented using faux silk and dried or preserved natural materials, including delicate wood that regrows sustainably. Owner Tiffany Adams says, “We create beautiful, lasting floral keepsakes for weddings, events, celebrations and home

décor out of wood, faux fillers and dried preserved foliage. She started Pine and Petal in 2015 while looking for faux flower alternatives for her wedding and holds a certificate in graphic and web design, an associate degree in business administration, a bachelor’s degree in marketing and a master’s degree in design management. She will be attending the Florida Wedding Expo on February 28 in Orlando at the Orange County Convention Center. They offer wedding bouquets, boutonnieres, corsages, hair combs, floral

Pine and Petal Weddings is located at 1736 NE 25th Ave., in Ocala, For orders or more information, call 321-754-8740 or visit PineAndPetalWeddings.com and PineAndPetalMarket.com.

inspiration

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crowns, headbands, carrying hoops, flowers for dog collars, flower girl accessories such as headbands, carrying hoops, wands, pomander balls and junior-size bouquets, centerpieces, arch pieces, pew arrangements, home décor arrangements and arrangements for birthdays, anniversaries and corporate events. Adams says, “We provide an alternative to the mainstream without sacrificing the quality or look of real flowers. Our flowers also last, which adds additional value of not having to throw out flowers that you spend a lot of money on after a few days, and they provide beauty and joy all year-round. Customization, variety and personalization are hallmarks of what make our company exciting and fun. You can choose your own flower styles, colors, foliage, wrappings, backings, designs, vases and much more.” All creations are handmade and designed to last as special keepsakes. They will never go out of season, and faux foliage is hypoallergenic. There more than 80 colors and 50 flower styles to choose from. Free scenting can mimic real flowers or smell like a cupcake, pumpkin pie, mistletoe, lemon or birthday cake. They can also replicate bouquets from heirloom events and ship nationwide. Orders are kept on file for convenience in the future.

BECOMING HEART-MINDED

by Sarah Blondin

e already know what it feels like to be in our hearts. Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly. This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there. At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple. It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the

consciousness of our heart. If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease. This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart. When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breathes into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart. Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com. February 2021

healthy kids

VEGGIE TRICKS How to Get Kids to Eat Better by Ronica O’Hara

t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches. SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggiefilled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

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USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com. ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the Follow us @GoNaturalAwakenings

week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com. TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com. REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com. BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com. REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

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Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials. PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit. GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable. THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group. February 2021

Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

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by Ronica O’Hara

ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients. “Medicine can be life-saving, but optimal 20

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heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.” Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood

pressure, anxiety and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation. “At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

regimen of qigong, yoga and meditation; and is switching to a holistic health career. “When people try to push my buttons, they rarely succeed these days,” he smiles. Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol. “People have a lot more power over their heart health than they realize,” he says. According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from highquality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.” He’s backed up by a November 2020 study of 220,000 adults published in the

Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea. Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

Powerful Supplements As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells. In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage:

1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reac-

tions involving ATP, is depleted by some gastrointestinal medications and diuretics. Dosage: at least 400 mg.

YD-ribose is a naturally occurring sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.” After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YAdvanced cholesterol panel for a

breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect a

risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested. February 2021

YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as musclestrengthening activity (weights) at least two days a week. Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says. “Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.” Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation. Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

YGratitude. “I wake up every morning and before my feet hit

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most important ingredient to health

and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.” She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.” Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

The Emotional Heart As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture. “I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.” 22

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More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

fit body

Halting Hypertension Exercises to Lower High Blood Pressure

by Marlaina Donato

n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings. Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.” Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.” Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT

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Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing. “Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.” For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.” Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.” Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com. February 2021

conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet by April Thompson

m.studio/Adobestock.com

ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

North Central FL Edition

While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats. The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet. A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan. Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.” Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a

Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits. There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health. Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing. Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.” For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes. Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender. In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve. Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds. 2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week. Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out. February 2021

Blueberry and Pumpkin Seed Yogurt Bark

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.

1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins

courtesy of laura flippen

Yield: 2 servings

Preheat the oven to 400° F. Line a baking sheet with parchment paper. Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown. This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden.

Yield: 6 servings

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes. Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture. Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well. Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

courtesy of laura flippen

2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days. Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish. Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 26

North Central FL Edition

Ravishing Radishes are Underappreciated

MARCH

Coming Next Month

Plant Medicine for Mental Health Plus:

adishes are often undervalued and overlooked, despite being packed with flavor and nutrients. This root vegetable is a staple at the local farmers’ market during winter and early spring. A member of the cruciferous vegetable family, radishes are known to have anticancer properties, and they are naturally antifungal. They are low in calories while rich in vitamin C, potassium and fiber, and provide a delicious combination of crunch, juiciness, and spice. In this recipe, the radishes are topped with protein-packed lentil hummus and home-grown sprouts to counterbalance the spice, while adding more healthy nutrients. This plant-based combination is a heart-healthy treat because it’s low in salt, made without oil or animal products and has zero cholesterol. Both the radishes and lentils are high in fiber, which is known to lower LDL cholesterol levels. This simple, and colorful finger-food appetizer is pretty to look at, treats the taste buds, and nurtures the body, all at the same time. 1 cup uncooked red lentils 2 Tbsp water 1½ lemons, juiced ½ jalapeño pepper (optional) 2 garlic cloves ½ tsp cumin powder

Indoor Kitchen Garden ½ tsp coriander powder ½ tsp chili powder Salt and pepper to taste 1 bunch of radishes 1 handful of sprouts Wash the lentils, bring water to boil and cook the lentils for approximately 30 minutes (or until soft), then drain well and add to a food processor. Wash and roughly chop the jalapeño pepper. Peel the garlic cloves. Add the jalapeno, garlic, lemon juice, spices, and water to the food processor and puree until smooth consistency is reached. Add a bit more water if needed for perfect thick hummus consistency. Taste for spices, salt, and pepper and add more as to your liking. Put the lentil hummus in a bowl and chill in the fridge for about 1 hour before serving. Wash the radishes and sprouts and drain well. Cut the radishes into halves, top with a teaspoon of hummus and sprouts and serve. Recipe courtesy of Eliane Baggenstos, RN, certified health coach and plant-based diet expert. For more information visit PlantBased.expert. See ad, on page 37.

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352-366-0088 February 2021

this month’s guide to farmers’ markets

Alachua County

Alachua County Farmers’ Market Saturdays, 8:30 a.m. to noon. 5920 NW 13th Street, Gainesville 352-371-8236 441Market.com

Place an online order for pick-up or home delivery. 4317 NE U.S. Highway 301, Hawthorne 352-468-3816 FrogSongOffice@gmail.com FrogSongOrganics.com

Gainesville Market at Heartwood Thursdays, 4 p.m. to 7 p.m. 619 S. Main St, Gainesville 352-448-4849 GNVMarket.com

Grove Street Farmers’ Market

Mondays, 4 to 7 p.m. Located at Cypress & Grove Brewery 1001 NW 4th St, Gainesville GroveStreetFarmersMarket@gmail.com GroveStreetFarmersMarket.com

Haile Farmers’ Market

Saturdays, 8:30 a.m. to noon. 5213 SW 91 Terrace, Gainesville 352-639-0446 HaileFarmersMarket.com

High Springs Farmers’ Market

Fridays, 3 to 7 p.m. 23517 NW 185th Rd, High Springs 352-275-6346 Highsprings.us/FarmersMarket

North Central FL Edition

Sumter County

Monday through Saturday, 9 a.m. to 5:30 p.m. Saturday and Sunday, 10:30 a.m. to 3:30 p.m. 1996 North Florida Avenue, Hernando 352-419-4833 HernandoFreshMarket.com

Monday through Thursday, 6 a.m. to 8 p.m. Friday and Saturday, 6 a.m. to 9 p.m. Sunday, 7 a.m. to 2 p.m. 524 N Market Boulevard, Webster 352-569-1220 SumterCountyFarmersMarket.com

Hernando Fresh Market

Frog Song Organics

Citrus County

Sumter County Farmers’ Market

Snow’s Country Market

Brownwood Farmers’ Market

Tony’s Produce Market

Brown’s Country Market

Monday through Sunday, 8 a.m. to 7 p.m. 6976 North Lecanto Highway, Beverly Hills 352-489-4933 Facebook.com/SnowsCountryMarket Monday through Saturday, 9 a.m. to 6 p.m. 454 NE 3rd St, Crystal River 352-228-4119 Tonys-Produce-Market.com

Marion County

Crone’s Cradle Conserve

Call in orders and receive a pick-up time. For Saturday or Sunday pickups, orders must be placed no later than 2 p.m. Friday. 6411 NE 217th Place, Citra 352-595-3377 CronesCradleConserve.org

Harbison Farm Cattle and Produce

Harbison Farm Cattle & Produce, 4696 NE County Road 329, Anthony 352-239-3552 GVTharbison@EmbarqMail.com Tinyurl.com/HarbisonFarm

Saturday, 9 a.m. to 2 p.m. 2726 Brownwood Boulevard, Wildwood 352-750-5411 SumterCountyFarmersMarket.com

Monday through Sunday, 7 a.m. to 6 p.m. 13992 N U.S. 301, Oxford 352-303-1550 BrownAndBrownFarms.com/pages/ browns-country-market

The Villages

Brownwood Paddock Square

Saturday, 9 a.m. to 1 p.m. 2705 W Torch Lake Dr, The Villages 352-753-6655 TheVillagesEntertainment.com/markets

February 2021

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.” Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses— when we eat, when we walk, whatever we are doing.”

healing ways

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Diving Deeper

Tools for Inner Peace

Exploring Mindfulness and Meditation by Marlaina Donato

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression. 30

North Central FL Edition

While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame. Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.” Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.” TM, taught in personal, one-to-one instruction by a certified instructor, is one

of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader. Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style. By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley. Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

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Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

Reiki Sessions 352.693.4592 Classes & Meditation FairyDustCrystals.com Like us on Facebook Readers

Your Holistic and Spiritual Healing Center 11781 SE Hwy 441, Belleview, FL 34420 (at the Almeida Plaza)

Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation. Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment. Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

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Meditative Approaches to Try

Practical teachings to help you lead a healthy, prosperous, and meaningful life. 101 Cedar Road Ocala, Florida 34472 www. unityocala.org Sunday Celebration & Youth Program 10 a.m.

A Positive Path for Spiritual Living February 2021

calendar of events

MONDAY, FEBRUARY 8

NOTE: All calendar events must be submitted via our website by the 10th of the month and must adhere to our guidelines. Visit GoNaturalAwakenings.com for guidelines and to submit entries.

MONDAY, FEBRUARY 1 Yin Yoga with Renee – 6-7pm. $10. In studio and on Facebook Live. Explore the relaxing side of Yoga through the practice of Yin. In this class, you will hold postures and target the fascia of the body. Gentle yet challenging, you can begin to loosen up your joints and create a healthier spine through stillness and soaking stretches. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com

TUESDAY, FEBRUARY 2 Create Scientists – 11:30am-12:15pm. $140. Ages 2 to 4 years. Parents and guardians can attend this fun hands on class alongside their child enjoying experiments, crafts, games, animals, and more. Discovery Center, 701 NE Sanchez Ave, Ocala. 352-401-3900. MyDiscoverCenter.org.

TUESDAY, FEBRUARY 4 Forge Night XV Massollette Shoe Contest – 5-9pm. Free. Third Horseshoe Forging Competition with a theme of this contest being Massollette toe clips. Three different judging divisions. Ocala’s Farrier Supply, 1211 NE 17th Rd, Ocala. 352-4567888. OcalasFarrierSupply.com. Level 1 Beginners Vinyasa – 7-8pm. Free. In studio and on Facebook Live. Perfect class for those newer to yoga or those wanting a basic flow class that introduces foundational yoga postures and teaches you how to breathe and feel more comfortable in the yoga practice. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com

snacks. McPherson Field, 601 SE 25th Ave, Ocala. 352-438-2360. MarionCountyFl.org. Mini Tribal Grooves with Abby Sue – 10-11am. Donation based. In Studio and on Facebook Live. A fun based, get your body moving, low impact dance class covering Belly Dance basics and an invigorating dance format using Global Caravan Tribal Belly Dance. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com. The Villages Balloon Festival Winter Celebration – 3-8pm. $15. 10 and under, free. Admission includes food trucks, vendors, fun zone, strolling entertainment, live music, and an antique car show. The Villages Polo Club, 703 N Buena Vista Blvd, The Villages. 352-750-7656. TheVillagesPoloClub.com. Destress and Stretch with Calli – 5:30-7pm. $10. In studio and on Facebook Live. Bring relaxation into your body by gently moving through squeezeand-release sequences along energy lines, incorporating breathing techniques and stretching. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

SATURDAY, FEBRUARY 6 Love of the Horse Ocala 5k – 6:30-9:30am. Free. Second annual USATF Sanctioned 5k focused on raising funds directly supporting the welfare of horses around the world. All proceeds from this charity race benefit The Foundation for the Horse. The Equine Medical Center of Ocala, 7107 W Hwy 326, Ocala. 352-873-7830. LoveOfTheHorse5k. ItsYourRace.com.

Love and Light Guest Psychic Kevin A DeMaria – 6-7:30pm. $45-$75. Psychic Medium Kevin DeMaria has been seen on HBO A&E and Lifetime and has over 35 years’ experience doing reading and connecting with souls on the other side. Available by appointment only. All readings included a free cleansing. More time is recommended for crossing over. Call to book a reading. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352694-9642. BlissOcala.com

Junior Robotics – 11:30am-12:30pm. $140. Ages 7 to 9 years. Learn the basics of programming, robotics and simple machines in this fun, hands on class. Students will build using Cublets and Legos. Space is limited. Discovery Center, 701 NE Sanchez Ave, Ocala. 352-401-3900. MyDiscoverCenter.org.

FRIDAY, FEBRUARY 5

SUNDAY, FEBRUARY 7

equine event

FRIDAY, FEBRUARY 5 Florida 100 CTR Intro, Mileage Only and Ride and Tie – Feb 5-7. 6am-6pm. $10-$15. Entries open to all horse breeds or mules five years of age and older as of ride date, four years old for 25 miles and IDR. Entry includes three nights camp fee, forestry fee and evening meals. Florida Horse Park, 11008 SW 475, Ocala. 321794-8235. DistanceRiding.org. Marion County Friday Market – 9am-2pm. Free. Well known vendors throughout Marion County will be selling a variety of products such as fresh produce, seafood, olive oils and vinaigrettes, pastries, beef jerky, freeze dried candies and fruit

North Central FL Edition

Using Your Psychic Mediumship Skills In Your Everyday Life – 3-5:30pm. $36. Online class. International Foundation for Spiritual Knowledge. 407-247-7823. IFSK.org.

SUNDAY, FEBRUARY 7 Sunday Polo Winter Polo Season – 1-3pm. Free. Families can enjoy a polo match and tailgating. Lessons available for those interested in getting into the saddle. Florida Horse Park, 11008 S Hwy 475, Ocala. OcalaPolo.com. Weekend Wind Down Yoga – 6:30-8pm. Donation based. In-Studio and on Facebook Live. Join Tracy for a relaxing, stress-releasing flow class intended for all levels of practitioners. This practice encourages grounding, internal focus, and meditation. Join us for the most relaxing way to end your week. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

Yin and Yang – 7:30-8:30pm. Free in-studio and live streaming. Free weekly class given weekly as a way to give back to the community. Learn Yin Yoga, the steady and still and Yang Yoga focusing on body movement and flow. Wildflowers Yoga, 205 NW 10th Ave, Gainesville. 352-283-6760. WildflowersYoga.com.

THURSDAY, FEBRUARY 11 Circle Square Commons Farmers Market – 9am1pm. Free. Enjoy a wonderful selection of fresh seasonal produce from local growers as well as baked goods, plants, handmade products and much more. Circle Square Commons, 8405 SW 80th St, Ocala. 352-854-3670. CircleSquareCommons.com.

FRIDAY, FEBRUARY 12 Marion County Friday Market – 9am-2pm. Free. Well known vendors throughout Marion County will be selling a variety of products such as fresh produce, seafood, olive oils and vinaigrettes, pastries, beef jerky, freeze dried candies and fruit snacks. McPherson Field, 601 SE 25th Ave, Ocala. 352-438-2360. MarionCountyFl.org. Ayurveda, Yoga immersion and Teacher Training Module Three – Feb 12-14. 6pm. $650. Online event. Three weekend modulen format. Learn how to tailor individual sessions to help people develop a personal yoga practice suited to their unique Ayurvedic Constitution, circumstances, goals and conditions, the Ayurvedic Diet, panchakarma, rejuvenation and subtle therapies for ideal outcome ChayaVeda integrative Ayurvedic Healing Arts, 2631 NW 41 St Ste E6, Gainesville. ChayaVeda.com.

SATURDAY, FEBRUARY 13 Ocala Toddler Soccer – 9am-12:50pm. $115. Toddler Soccer program runs for eight weeks. Ages 18mths to 4 years. Different time slots are available. McPherson Complex, 601 SE 25th Ave, Ocala. 352425-0385. MarionCountyFl.org. Second Annual Marion Rotary Duck Derby – 10am-2pm. $5-$25. The Duck Derby is a fundraising event combined with the Ocala Cattle Drive and Cowboy Round Up. The Rotary Clubs of Marion County will race 5,000+ rubber ducks on Lake Tuscawilla. Options to adopt a rubber duck available. Winner ducks will win an amazing cash prize. Tuscawilla Park in Midtown, 800 NE Sanchez Ave, Ocala. 352-368-5517. DuckRace.com. Ocala Sisterhood Tribe Monthly Women’s Circle – Free. 6-8pm. Join other women at a circle meeting where they sit in a circle with an altar in the center, creating a sacred space. They share, support, drum, sing, dance, craft, and have games, ceremonies, etc. Each meeting is different. The only rules are respect, confidentiality, and to not establish differences, we do not discuss religion or politics. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352694-9642. BlissOcala.com

SUNDAY, FEBRUARY 14 Sweetheart Classic – 8:30am. $45 Per team. Sweetheart Classic Lunch with golf provided by Turnpike Mike’s. Call to register, deadline is February 10th. SummerGlen Golf Course, 15480 SW 13th Cir, Ocala. 352-307-1766. SummerGlen.com. Mantra and Meditation with Calli – 5-6pm. $10. Be immersed in a wave of sound and vibration that leads

deep within. Calli will introduce a Sanskrit chant with its English translation. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com. Weekend Wind Down Yoga – 6:30-8pm. Donation based. In-Studio and on Facebook Live. Join Tracy for a relaxing, stress-releasing flow class intended for all levels of practitioners. This practice encourages grounding, internal focus, and meditation. Join us for the most relaxing way to end your week. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

MONDAY, FEBRUARY 15 Yin Yoga with Renee – 6-7pm. $10. In studio and on Facebook Live. Explore the relaxing side of Yoga through the practice of Yin. In this class, we hold postures and target the fascia of the body. Gentle yet challenging, you can begin to loosen up your joints and create a healthier spine through stillness and soaking stretches. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

TUESDAY, FEBRUARY 16 Florida Friendly Landscaping Program – Feb 16-17. 9am-Noon. Free. Learn how to transform dull troublesome yards into a Florida Friendly landscape that is attractive, conserves and protects waters, wildlife and money. Topics will include plant selection, irrigation, fertilizing, attracting wildlife and pest management. Participants will be given materials and an optional guided tour of the demonstration gardens. Face masks and registration are mandatory. Call to register by February 12. Marion County Master Gardeners, 2232 NE Jacksonville Rd, Ocala. 352-671-8400. Sfyl.Ifas.Ufl.Edu/Master-Gardeners.

THURSDAY, FEBRUARY 18 Park After Dark – 6-7:30pm. $15. Celebrate the month of love with musical duo Heart Strings, Pack your picnic basket and bring a loved one or friend and enjoy an evening of sweet music under the stars. A sweet treat will be available for your enjoyment. Sholom Park, 7110 SW 80th Ave, Ocala. 352-8730848. SholomPark.org.

FRIDAY, FEBRUARY 19 Destress and Stretch with Calli – 5:30-7pm. $10. In studio and on Facebook Live. Bring relaxation into your body by gently moving through squeezeand-release sequences along energy lines, incorporating breathing techniques and stretching. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

Marion County Friday Market – 9am-2pm. Free. Well known vendors throughout Marion County will be selling a variety of products such as fresh produce, seafood, olive oils and vinaigrettes, pastries, beef jerky, freeze dried candies and fruit snacks. McPherson Field, 601 SE 25th Ave, Ocala. 352-438-2360. MarionCountyFl.org.

SATURDAY, FEBRUARY 20 Using Your Psychic Mediumship Skills In Your Everyday Life – 10:30am-1pm.. $36. Online class. International Foundation for Spiritual Knowledge. 407-247-7823. IFSK.org.

SUNDAY, FEBRUARY 21

equine event SUNDAY, FEBRUARY 21 Sunday Polo Winter Polo Season – 1-3pm. Free. Families can enjoy a polo match and tailgating. Lessons available for those interested in getting into the saddle. Florida Horse Park, 11008 S Hwy 475, Ocala. OcalaPolo.com. Winter Equine Getaway Retreat – Feb 21-28. 4-Midnight. $700-$995. Camping and riding in the beautiful area of Ocala. Riders will enjoy spacious camping with RV Hook ups and large campsites. Choose to ride alone or in a group at their leisure. Horsemanship Guidance, Group Activities, dinners, tours and all details regarding finding locations and booking reservations are included. 336-403-1508. PerfectPartnersEquine.com.

THURSDAY, FEBRUARY 25 Circle Square Commons Farmers Market – 9am1pm. Free. Enjoy a wonderful selection of fresh seasonal produce from local growers as well as baked goods, plants, handmade products and much more. Circle Square Commons, 8405 SW 80th St, Ocala. 352-854-3670. CircleSquareCommons.com. Level 1 Beginners Vinyasa – 7-8pm. Free. In studio and on Facebook Live. Perfect class for those newer to yoga or those wanting a basic flow class that introduces foundational yoga postures and teaches you how to breathe and feel more comfortable in the yoga practice. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352-694-9642. BlissOcala.com.

FRIDAY, FEBRUARY 26 Strawberry Festival – 4pm. Free. Celebrate the transition from Winter to Spring, a time of renewal

and color. Free live entertainment from live bands and performances as well as a pie eating contest The Villages Entertainment, 2705 W Torch Lane Dr, The Villages. 352-753-2270. TheVillagesEntertainment.com.

SATURDAY, FEBRUARY 27 Gainesville Shrine Club Community Market – 8am-2pm. Free. Local vendors with a variety of food, arts and crafts and handmade items. Gainesville Shrine Club, 8100 SW Archer Rd, Gainesville. 352-376-7334. GainesvilleShrineClub.org. Marion County Friday Market – 9am-2pm. Free. Well known vendors throughout Marion County will be selling a variety of products such as fresh produce, seafood, olive oils and vinaigrettes, pastries, beef jerky, freeze dried candies and fruit snacks. McPherson Field, 601 SE 25th Ave, Ocala. 352-438-2360. MarionCountyFl.org. Citrus U-Pick – 9am-4pm. $35. Pick your own citrus on 66 acres of organic groves, walking paths and cypress swamps. Included with admission is a 100% cotton Wonderfield Farm and Grove tote bag to fill up with citrus. Stay and play and enjoy your fruit. WonderField Farm and Grove, 10777 East Gobbler Drive, Floral City. Info@WonderfieldFarm. com. WonderFieldFarm.com. 2021 Thai Massage Certification – Feb 27-28. $250$1500. 9:30am-4:30pm. Premiere Thai Massage Certification offered both in person and online. Seven phases with a Bonus Phase. 14 hour weekends once a month. Emphasizing on the art of being a witness and healing touch with core movements, stances, hand techniques and rooted breath awareness necessary for a strong foundation in the Thai Massage practice. Led by Ariela Grodner. Flow Space, 117 NW 16th Ave, Gainesville. 352-888-4669. BodhiSangha.com.

SUNDAY, FEBRUARY 28 Mantra, Meditation and Breathwork – 4-5:30pm. Suggested donation $7-$21. Peace and Serenity Sanctuary and Madhavi Glick Breathwork are hosting meditation groups monthly. Learn simple meditation techniques. Vegan snacks will be provided. Space is limited to seven people. Madhavi Glick Breathwork & Wellness. Address will be provided once space is confirmed. 818-9273284. RelaxGville.com. Mantra and Meditation with Calli – 5-6pm. $10. Be immersed in a wave of sound and vibration that leads deep within. Calli will introduce a Sanskrit chant with its English translation. Blissful Life Corporation, 2100 SE 17th St, Ste 110, Ocala. 352694-9642. BlissOcala.com.

February 2021

ongoing events NOTE: All calendar events must be submitted via our website by the 10th of the month and must adhere to our guidelines. Visit GoNaturalAwakenings.com for guidelines and to submit entries.

sunday

A Course in Miracles – 6:30pm. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org.

A Course in Miracles – 9:30am. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org.

tuesday

Spiritual Service – 9:30am. Let the spirit guide you with hands-on healing, meditations, messages and more. Conscious Awakening, 301 SR26, Melrose. 352-262-0078. BackToBasicsLiving@gmail.com. Sunday Spiritual Service – 10am. Unity of Ocala, 101 Cedar Rd. 3526872113. Mail@UnityOcala.org. UnityOcala.org. Guided Meditation and Sunday Service – 10am (meditation); 10:30am (service). Rev. Cindy Grimes, Senior Minister. Awaken and live. Center for Spiritual Living Ocala, 1009 NE 28th Ave. 352629-3897. CSLocala.org. Meditation and Book Discussion – 10:30am-noon. Shambhala Gainesville, 1899 NE 23rd Ave. 352214-1334. Gainesville.Shambhala.org. Galactic Glyph Gallery – 11-4pm. Free. Experiential art classes and energetic healing sessions available. Galactic Glyph Gallery, 518 SE 2nd St, Gainesville. 720-258-5879. BalaGlyphs.com. Brewery Yoga at First Magnitude – 1-2pm. Bring your own mat for yoga in the warehouse. All experience levels. Suggested $5 donation. First Magnitude Brewing Co, 1220 SE Veitch, Gainesville. 352-727-4677.

Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Newberry Farmers Market – 4-7pm. A local producer only market focused on food with additional vendors. Located on the corner of Newberry Road and 254th St. 352-472-2112. nmsoinfo@gmail.com. NewberryMainStreet.com. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. Meditation Instruction and Orientation – 7-9pm. Meditation, book discussion, refreshments to follow. Shambhala Gainesville, 1899 NE 23rd Ave. 352214-1334. Gainesville.Shambhala.org.

wednesday Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Technology Help Center – 2-4pm. Free. Belleview Public Library, 13145 SE Hwy 484. 352-438-2500.

monday Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. ACA Meeting – 6pm. Adult Children of Alcoholics. Unity of Ocala, 101 Cedar Rd. 352-687-2113. Mail@UnityOcala.org. UnityOcala.org.

Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. Game Night – 7:30pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

thursday A Course in Miracles – 10am. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org.

PLANS CHANGE! Please call ahead to confirm dates and times.

North Central FL Edition

Alachua Farmers Market – 4-7pm. A local producer only market where most foods have been picked or made that day. Behind the Chamber of Commerce office. 14801 Main Street, Alachua. 386-462-3333.AlachuaFarmersMarket.com. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. Embodiment 101 – 6:30-8pm. Body awareness movement followed by meditation. Shambhala Gainesville, 1899 NE 23rd Ave. 352-214-1334. Gainesville.Shambhala.org. Karaoke – 8-11pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

friday Health Happens Farmers’ Market – 9am-2:30pm. Shop for fresh produce, seafood, honey, baked goods, gluten-free snacks and prepared meals for lunch. McPherson Governmental Complex field, 601 SE 25th Ave, Ocala. 352-438-2360. Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Galactic Glyph Gallery – 7-10pm. Free. Cool hang-out space for locals to visit for a cultural experience. Music, wine and off-the-wall visual art. Galactic Glyph Gallery, 518 SE 2nd St, Gainesville. 720-258-5879. BalaGlyphys.com.

saturday Alachua County Farmers’ Market – 8:30amnoon. Open rain or shine. A grower’s only market. 5920 NW 13th St, Gainesville. 352-3718236. 441market.com. Haile Farmers Market – 8:30am-noon. Open rain or shine, heat or cold. Haile Village Center in Haile Plantation, SW 91st Terr, Gainesville. HaileFarmersMarket.com. Farmstead Saturday – 9am-3pm. Free. Crones Cradle Conserve, 6411 NE 217 Pl, Citra. 352-595- 3377. CronesCradleConserve.com. Ocala Farm Market – 9am-2pm. Locallygrown farm fresh seasonal produce, homemade jellies and jams, crafts and plants. Corner of SE 3rd St and SE 3rd Ave, Ocala. 352-629-8051. OcalaDowntownMarket.com.

Remember,

Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920.

Galactic Glyph Gallery – 11-4pm. Free. Experiential art classes and energetic healing sessions available. Galactic Glyph Gallery, 518 SE 2nd St, Gainesville. 720-258-5879. BalaGlyphs.com. Starlab Planetarium Shows – 11-11:30am, 1-1:30pm. Tour our solar system and learn about the stars and constellations. $3/person/ session plus exhibit admission of $6/person or $22/family of four. Discovery Center, 701 NE Sanchez Ave, Ocala. Ocala.org. Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 401-3920.

classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Sheila@GoNaturalAwakenings.com.

ADVERTISING ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ads section. To place an ad, email Sheila@GoNaturalAwakenings.com.

CHIROPRACTOR Re.A.L. CHIROPRACTIC ADJUSTMENTS – Dr. Randy Bryant, one of a few chiropractors in the nation doing these types of adjustments. Chiropractor to individuals including rodeo riders. Schedule your appointment by calling 352-694-7700. DrRandyBryant.com.

FARMERS MARKET LOCALLY GROWN PRODUCE, EGGS AND BEEF – Find the best the region has to offer from our co-op of farmers and growers. Harbison Farm Cattle and Produce market is open Monday-Friday 8-5pm, Saturdays 8-4, and Sundays 10-3. 4686 NE County Road 329. Anthony. 352-239-3552.

FOOD CODES DEVELOPA FOOD PLAN UNIQUE TO YOU USING FOOD CODES–Your subconscious knows which foods are best for you for energy, for weight loss, and to avoid. For more information visit SandraWilsonPositiveChange.com or email EFTSandy@yahoo.com.

OPPORTUNITIES S TA RT A C A R E E R Y O U C A N B E PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakeningsMag.com/Franchise.

please recycle February 2021

community resource guide

FARMERS MARKET

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 Sheila@GoNaturalAwakenings.com to request our media kit.

BIO ENERGETICS

COLONICS

ALEX TERRERO, LMT (MA60219) Lemire Clinic 9401 SW Hwy 200, Suite 301, Ocala 352-291-9459 LemireClinic.com

Alex is the primary operator of their bio-energetic technology including, but not limited to; all aspects of the Zyto program, the Pulsed Electro-Magnetic Field therapy, and the Heart Rate Va r i a b i l i t y d e v i c e s . T h e combination of his technical background and massage therapy allow him to assist his patients find the best method of reducing their pain, increasing their ability to bounce back from an injury and most importantly shed some light on the questions they have along the way. See ad, page 2.

GENTLE WATERS HEALING CENTER 352-374-0600 Gainesville Info@GentleWatersHealing.com

The therapists at Gentle Waters Healing Center assist each individual with detoxing using colon hydrotherapy and/or far infrared sauna. Call Dawn Brower for more information or visit G e n t l e Wa t e r s H e a l i n g . c o m . MA41024, MM15426.

ENERGY BALANCING SANDY WILSON

EFT, Emotion Code, Body Code, Hypnosis 352-454-8959 EFTSandy@yahoo.com SandraWilsonPositiveChange.com With balanced energy, you feel better, make better decisions, and have better relationships. Sandy will help balance your energy so you can achieve your health, wealth, and relationship goals. See website or call to start achieving your goals.

CBD PRODUCTS DR. HEATHER HARDIN Halo Health 352-359-5518 Pharmie@cox.net HaloHealthCBD.com

Board certified, clinical pharmacist sells p h a r m a c i s t formulated, organic CBD products. Clients receive a free initial clinical pharmacist consultation as they begin using the cannabidiol (CBD) products and are continually monitored as they continue treatment. CBD products include CBD broad spectrum oil, vegan CBD gummies, CBD topical intensive rub cream, CBD bath bombs and CBD (cannabigerol) oil. See ad, page 35. The first combined Anti-Aging, Holistic, and Family Practice Clinic in Central Florida and The Villages

CHIROPRACTOR 352-750-4333

SERVICES OFFERED: DR. RANDY BRYANT

✦ Chelation and IV Nutrient ✦ Peptides 352-694-7700 ✦ Urinary Incontinence ✦ Exosomes: The Next th ✦ Femlift Vaginal Tightening Generation in Regeneration 1315 SE 25 Loop, Suite 103, Ocala Therapy and Stem Cell Therapy ✦ Soundwave for ED Info@DrRandyBryant.com ✦ Laser Therapy for pain ✦ Amniotic ✦ Adipose ✦ Bone marrow ✦ PRP-platelet Rich Plasma ✦ Prolo Therapy ✦ Prolozone ✦ Neural Therapy ✦ Bio-Identical Hormone Replacement Therapy

✦ Spectravision (Full Body

Analysis Test) Dr. Bryant’s holistic approach and ✦ Nutritional Counseling natural solutions ✦ Weight Lossfor many ✦ Pulse Magnetic Wave common health issues have ✦ Antioxidant Evaluation Mineral of Evaluation improved the✦lives many from ✦ Heavy Metal Evaluation around the world. Services are Individual responses may vary tailored to the needs of each unique patient. You will not experience any of the snapping, cracking or popping usually associated with chiropractic treatment. Dr. Bryant has been involved with theSola, sport a treating Jaclynn LMT of rodeo asKarin Panyko MA56771 Licensed Aesthetician Over 10 years experience Specializing In: Over 13 years experience physician since 1995.

• Raindrop Therapy – Aromatheraphy utilizing essential oils • Myo Fascial Release • Deep Tissue Massage • Cranial Sacral SpectraVision • Reiki Master Tuning Forks • Colonics

• Cupping for Pain Relief and Lymphatic Drainage • Sports Massage/ Golf • Hot Stone Massage • Body Scrubs/Wraps • Reflexology/Foot Massage • Cellulite Reduction Massage

Specializing In: • Micro Derm Abrasion • Spa Facial/Galvanic (tightens and tones cheek muscles) • High Frequency Therapy • Light Therapy • Facial Massage – Deep Tissue My passion is to assist others in achieving their balance with inner and outer beauty.

North Central FL Edition

On-Site Financing Available

Call to Schedule

FAMILY MEDICINE NELSON KRAUCAK, MD, FAAFP

Healthcare Partners Family Medicine 1501 Hwy 441, Suite 1704, The Villages 352-750-4333 HealthcarePartnersFL.com The first Holistic Medical Practice in Central Florida. Dr. Kraucak has been practicing holistic medicine since 1995 and is passionate about caring for his patients around The Villages, throughout Florida and visiting patients around the world. From Nelson Kraucak, MD, FAAFP the diagnostic phase through the treatment and “We are committed aid and follow up, to from simple issues to the most promote the body’s innate complicated chronic conditions, Dr. Kraucak and mechanisms to heal and achieve homeostasis for optimum health his team will assure you and your family have by introducing and using natural comprehensive, and the latest approaches with innovative and innovative cutting-edge technology.” therapeutic support. See ad, back cover.

Gretta Ellis, ARNP

Over 10 years experience Specializing In: • Chronic Disease • Gastro-Intestinal Disorders • Alternative Medicine • SIBO/Leaky Gut • Bio Identical Hormone Replacement - BHT • ER and Internal Medicine Experience

Healing Central Florida, One Stem Cell at a Time!

Healthcare Partners Family Medicine 1501 HWY 441, Suite 1704, The Villages, FL, 32159

HARBISON FARM CATTLE AND PRODUCE 4686 NE County Road 329 Anthony, Florida 352-239-3552 GVTHarbison@embarqmail.com

Locally grown, whole, organic food from working Florida farms. The Harbison family’s daily market offers fresh produce, grass-fed beef, eggs, Amish products, and local honey, plus a variety of jams, jellies, and preserves. Our mission is to provide healthy food to the community and help those in need. Call us to inquire about our Food Relief Fund and we may be able to help you with groceries.

FUNCTIONAL MEDICINE JAMES LEMIRE, MD

Lemire Clinic 9401 SW Hwy 200, Suite 301 352-291-9459 LemireClinic.com Dr. Lemire is both Board Certified in Family Practice for 40 years and is an Institute for Functional Medicine (IFM) Certified Practitioner. Some of the common protocols Dr. Lemire works with are: Thyroid conditions, Chronic Fatigue, MS, Fibromyalgia, Arthritis, Leaky Gut, Cancer, Hormone Unbalances, Heavy Metal Toxicity, Inflammatory and Auto Immune Conditions, Lyme Disease, Cardiovascular Disease, Diabetes, and Weight Management. Dr. Lemire sees children and adults. See ad, page 2.

GOURMET MEATS FLORIDA FRESH MEAT COMPANY 13770 S. Hwy 475, Summerfield 352-307-8400 FloridaFreshMeat.com Info@FloridaFreshMeat.com

“Feeding Our Community From Within Our Community” Florida Fresh Meat Company produces local sustainable hormone and antibiotic free a n d o rg a n i c a l l y r a i s e d , gourmet grass fed Angus beef, grass fed lamb and goat, and natural pastured pork. Also available through our network of local ranches and farms is pastured duck and chicken as well as farm raised, phosphate and preservative free Florida farm raised gator. Our gourmet meats are USDA inspected. See ad, page 3.

HEALTH AND REHAB DR. JANICE C. BROWN

Better Health and Rehab 2275 SW 22nd Lane, Ocala 352-433-9292 BetterHealthAndRehab.com Dr. Janice C. Brown is board certified in physical medicine and rehabilitation, and medical acupuncture. Personalized services include pain management, spasticity management, gait analysis and prosthetic management. Dr. Brown’s approach to healthcare combines knowledge of functional medicine as the basis. This includes massage therapy and extensive training in physical medicine and rehabilitation. See ad, page 35.

LOCALLY-GROWN PRODUCE CRONES’ CRADLE CONSERVE FOUNDATION 6411 NE 217th Pl, Citra 352-595-3377 CronesCradleConserve.org

The conserve is an ecological preserve, retreat center and organic farm. Local fresh produce can be bought at The Farm Store on property, through Farm to Fare weekly Baskets or delivered to your restaurant. The Farm Store is open 7 days a week. Certified kitchen honey house and event space available. See ad, page 3.

PLANT-BASED RESTAURANT

REAL ESTATE NANCY SHEAR, BROKER ASSOCIATE, CRB, CRP, SRS

Premier Sotheby’s International Realty 407-608-2097 Nancy.Shear@PremierSIR.com NancyShear.PremierSothebysRealty.com Having managed thousands of transactions as a managing broker, coach and trainer over the past two decades, Nancy has a wide range of experience in the field and can offer her customers a vantage point and expertise that few other associates can. Additionally, she brings her years of experience in sales, management and asset disposition to her clients looking to sell/buy or invest in residential or commercial real estate.

BAMBI’S CAFÉ

HEALTH COACHING PLANT-BASED NUTRITION 347-948-3426 www.plantbased.expert hello@plantbased.expert

Certified Health Coach, Registered Nurse, and Plant-Based Expert offers motivational coaching, personalized meal planning, and practical tools to improve your wellbeing, boost the immune system, help with weight loss, healthy eating, and disease prevention. Sessions are held via video-call or inperson meetings.

HEALTH FOOD B-HEALTHY

8449 SW Hwy 200, #139, Ocala, 352-854-4577 BHealthyOnline.com Facebook.com/BHealthyNaturalFoods Come in and let our staff guide you through our large selection of supplements, healthy foods and skin care products. We have one of the largest selections of gluten-free foods in the country and we can special order. We offer senior discounts everyday. Ask about our Frequent Buyer Program. See ad, page 16.

DEB’S NATURAL SOURCE

3490 W. Dunnellon Rd, Dunnellon 352-586-0754 Facebook.com/DebsWholeFoodNutrition At Deb’s Natural Source you’re surrounded by all natural, local foods and produce, medicines, and other products that will help you be healthier. You’ll be immersed in a relaxing shopping environment with organic non-GMO foods, quality wholefood supplements, skin care items, essential oils, and more. See ad, page 11.

18592 High Springs Main St, High Springs 386-454-1600 or 954-907-9759 Facebook.com/100PercentPlantBased We u s e f r e s h l o c a l a n d organically grown produce for our homemade soups, salads, sandwiches and desserts. Some of our items include; vegan chicken artichoke melt, cheddar lentil burgers, Asian dishes, organic coffee, fresh brewed teas, matcha lattes, smoothies and many gluten free items. Catering available. See ad, page 35.

PROFESSIONAL EDUCATION DRAGON RISES COLLEGE OF ORIENTAL MEDICINE

Gainesville, FL 32601 800-606-6685 • DragonRises.edu Our comprehensive 10semester ACAOM-accredited Master’s degree program enables students to become competent, confident and successful acupuncturists. Graduates help people achieve genuine healing and their highest sustainable level of health and wellness. See ad, page 10.

THERMOGRAPHY JUNE DRENNON

Lemire Clinic 9401 SW Hwy 200, Suite 301, Ocala 352-291-9459 LemireClinic.com June is the owner of Florida Medical Thermography and has been certified as a Clinical Thermographer since 2008. She has certifications in Colon Hydrotherapy and Electro Lymphatic Drainage Therapy but now only sees patients for thermography. Working in the holistic field of thermal imaging is her true passion. She has done thousands of thermography reports and has often seen the value it offers in identifying risk factors and helping to prevent and monitor developing pathology. See ad, page 2.

Coming Next Month MARCH

Regenerative Organic Farming Plus: Indoor Kitchen Garden

February 2021

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February 2021

HealthCare Partners

Family Medicine The first combined Anti-Aging, Holistic, and Family Practice Clinic in Central Florida and The Villages About Nelson Kraucak, MD, FAAFP

Nelson Kraucak, MD, FAAFP Regenerative Therapies • Prolotherapy • Prolozone • Platelet Rich Plasma (PRP) • Adipose • Vampire Facelift® • 0-Shot® • P-Shot® • Breast Lift/ Butt Lift • Botox

Nelson Kraucak, MD, FAAFP, is internationally recognized for his pioneering achievements in Holistic and Regenerative Medicine. Dr. Kraucak is a diplomate of the American Academy of Family Practice. He has advanced certificates by the American Board of Holistic Medicine and the International Board of Anti-Aging and Longevity Medicine, Heavy Metal Detoxification and Immuno Modulation. Dr. Kraucak is a multilingual physician fluent in Spanish and Serbo Croatian. He is the founding physician of HealthCare Partners Family Medicine, the first integrated Holistic practice in Central Florida and The Villages.

Dr. Kraucak has been practicing holistic medicine since 1995 and is passionate about caring for his patients around The Villages, throughout Florida, and visiting patients around the world. He has traveled extensively to many countries including the Philippines, Argentina and Venezuela – extending his knowledge and experienced care. From the diagnostic phase through the treatment and follow up, from simple issues to the most complicated chronic conditions, Dr. Kraucak and his team will assure you and your family have comprehensive, innovative and the latest therapeutic support. Dr. Kraucak looks forward to extending his care to your family. Call today to schedule an appointment.

SERVICES OFFERED:

Alternative Testing • Spectravision • Antioxidant Levels • Heavy Metal Evaluation • Mineral Levels • Thermograms • Allergy Testing • Digestive Analysis • Nutritional Eval. Analysis • Hair Analysis • Spectracell Analysis

Alternative Treatments • Bio-Identical Hormones • Sound Wave for ED • FEM Lift • Peptides for Autoimmune Disorder • Laser Hair Removal • Weight Loss • Hyperbaric Oxygen Therapy • CO2 Laser Facial Resurfacing • Colonics

Painful Conditions • Laser Therapy • Neural Therapy • Hyalgan Injection • Pulse Magnetic Therapy • Sound Wave • Massage Therapy • Medical Marijuana Individual responses may vary

IV Lounge

Let us mix you a Cocktail IV for Immune, Stress, Hangovers, Fatigue, Energy, Colds, and Flu

✦ Myer’s Cocktail ✦ Vitamin C ✦ Super Immune ✦ Chelation ✦ Macular Degeneration ✦ Hydrating Cocktail before you drink ✦ Hangover Cocktail ✦ Antiviral Cocktail ✦ Fatigue Cocktail ✦ Heavy Metal Drip ✦ B12 ✦ DMPS ✦ PK Protocol ✦ Glutathione ✦ UVB

Family Practice

✦ Preventive ✦ Cardiology Evaluations ✦ Respiratory Evaluations ✦ Pulmonary and Sleep Evaluations ✦ Gastrointestinal H. Pylori Testing ✦ Gynecology ✦ Cervical Biopsies ✦ Cryotherapy ✦ Dermatological Evaluations and Treatments

On-Site Financing Available Call to Schedule Your Appointment:

352-750-4333

www.HealthcarePartnersFL.com 40

North Central FL Edition

Jaclynn Sola, LMT MA56771 Over 10 years Experience Specializing In:

• • • •

Raindrop Therapy Myo Fascial Release Deep Tissue Massage Cranial Sacral SpectraVision • Reiki Master-Tuning Forks • Colonics • Cupping for Pain Relief and Lymphatic Drainage

• Sports Massage/ Golf • Hot Stone Massage • Body Scrubs/Wraps • Reflexology/Foot Massage • Cellulite Reduction Massage

Gretta Ellis, ARNP

Over 10 years Experience Specializing In: • • • • •

Chronic Disease Gastro-Intestinal Disorders Alternative Medicine SIBO/Leaky Gut Bio Identical Hormone Replacement - BHT • ER and Internal Medicine Experience

Healing Central Florida, One Cell at a Time!

HealthCare Partners Family Medicine 1501 HWY 441, Suite 1704, The Villages, FL 32159 (east side of 441, across from Sharon Morse Building)

Hours: Monday-Thursday: 8:00 am to 5:00 pm