Natural Awakenings May 2021

E R F

HEALTHY

LIVING

HEALTHY

Integrative WOMEN’S WELLNESS

PLANET

ECO-BEAUTY

Sustainable Makeup Choices

NATURAL MAMA Holistic Tips for a Healthy Pregnancy

5 Top Health Concerns and What to Do

BODYWORK TO THE RESCUE

Massage Improves Post-Workout Recovery

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May 2021

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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.

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North Central FL Edition

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April 2021

letter from publisher

HEALTHY LIVING HEALTHY PLANET

i Everyone! Welcome to May and the Women’s

NORTH CENTRAL FLORIDA

Wellness issue. Focus on women’s health has made significant advances over the past 50 years. In those

Publisher Sheila Mahan

days, most physicians were male. Today, one in four practicing

Editor Martin Miron Events Dana Malans

physicians is female. Who better to listen, understand and treat

Design & Production Martin Friedman Chelsea Rose

women’s health concerns than women physicians and practitioners? Another advancement, over the last 30 years, is the inclu-

Sales & Marketing Angela Durrell

sion of more women in medical research, which has shown how

CONTACT US Ph: 352-366-0088 GoNaturalAwakenings.com Sheila@GoNaturalAwakenings.com Angela@GoNaturalAwakenings.com SUBSCRIPTIONS 12-month print subscriptions available for $32. Call or mail in form found in each issue. Digital subscriptions are free visit our website to sign up.

COO/Franchise Sales Joe Dunne

National Art Director Gabrielle Wyant-Perillo Financial Manager Yolanda Shebert

Asst. Director of Ops Heather Gibbs

Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell

Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 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.

A women’s issue wouldn’t be complete without discussing mamas and babies. Our

Healthy Kids department features, “Natural Mama: Holistic Approaches to a Healthy Pregnancy,” by Julie Peterson, which provides moms-to-be information and tips for a healthy pregnancy, such as eating organic whole foods, taking a high-quality prenatal

yummy homemade DIY baby food recipes.

Are you a fashionista or are you an eco-fashionista? The fashion and beauty industry

is huge, and so is the waste created from it. The fashion industry waste is due in part to the quickly produced designer knock-offs, rarely worn clothing and the lack of recycling. Our Green Living department discusses the need for sustainable fashion and offers some great tips to help become an eco-fashionista in Kajsa Nickels’ article “Sustainably Stylish.” The beauty industry also creates a lot of plastic waste from cosmetic cases, shampoo bottles, etc. that ends up in landfills. The plastic breaks down into microplastics that end up in the ocean and drinking water. Check out our Eco Tip department for tips to choosing sustainable beauty products. Most department stores now carry sustainably made beauty products. What’s your favorite sustainable beauty product?

In regard to overall wellness, let’s not forget taking care of our mental health. May is

Mental Health Awareness Month, and managing stress during these trying times sure can be overwhelming. Be sure to read Dr. Shauna Shapiro’s article, “Three Steps for Facing Difficult Emotions,” in our Inspiration dspartment. If you or someone close to you is struggling, there are many resources in our community where you can get help.

If you’re looking for the perfect gift for Mother’s Day, I would suggest opting for

something green. Houseplants make a terrific gift that brighten up any room and are longarea come alive. I wish all the moms a safe, happy and wonderful Mother’s Day.

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

lasting. For the gardening mom, flowering plants that attract butterflies make any outdoor

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

five women’s health concerns.

cise and more. Be sure to check out this month’s Conscious Eating department for some

CEO/Founder Sharon Bruckman

Women’s Wellness,” by Ronica O’Hara, discusses these advancements as well as the top

vitamin, replacing body care products and household cleaners that contain toxins, exer-

NATIONAL TEAM

women and men metabolize medications differently. Our feature article, “Integrative

Enjoy the May issue!

Sheila

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 SUSTAINABLY STYLISH Eco-Fashion that’s Kind to the Planet

16 STAY FIT WITH

BODYWORK THERAPY

Enhance Workout Performance and Recovery with Massage

20 INTEGRATIVE

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do

24 NATURAL MAMA Holistic Approaches to a Healthy Pregnancy

26 BABY BITES

Healthy Homemade Food for Tiny Tummies

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.

29 HOMEOPATHY

TO THE RESCUE

Create a Family First-Aid Kit

30 DEVAKI LINDSEY BERKSON

on Bioidentical Hormones for Long-Term Health

DEPARTMENTS 6 news briefs 11 health briefs 12 global briefs 14 green living 15 eco tip 16 fit body 24 healthy kids

26 conscious

eating 29 healing ways 30 wise words 32 calendar 35 classifieds 36 resource guide April 2021

news briefs

Tomaselli to Speak About Motherhood

ancy Tomaselli, a resident of Citrus County who spent 45 years as a registered nurse and health administrator, will make a presentation on becoming a member of planet Earth via the “Magic of Motherhood” on May 7 p.m., May 11, via Zoom in recognition of Mother’s Day. Sponsored by the League of Women Voters, she will share fun, interesting facts about motherhood. Tomaselli is an active volunteer for the Friends of the Library in Inverness, the League of Women Voters of Citrus County Centennial Suffragette Celebration and other local organizations. The nonpartisan League of Women Voters organization encourages informed and active participation in government, works to increase understanding of major public policy issues and influences public policy through education and advocacy. To register by May 9, visit lwvcitrus.org/contact-us and complete the form. For more information, call 1-614-563-4282 or email lwvcc2013@gmail.com.

Celebrating Our 5th Anniversary! Crystals THANK YOU for your support during these past years! Books Tarot decks Jewelry Candles Essential Oils Unique gifts Metaphysical 352.693.4592 Reiki Sessions and Spiritual Classes & Meditation FairyDustCrystals.com Supplies Like us on Facebook Readers

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

Visit the New Spring Preserve by Canoe

he Alachua Conservation Trust is sponsoring a guided Upper Santa Fe River paddle to explore their newest conservation purchase, the Santa Fe Springs Preserve, from 9 a.m. to 1 p.m., May 22. The group will paddle up the Santa Fe River toward Olustee Creek and visit the second-magnitude Santa Fe Spring before returning to the launch location, led by local guide and Florida Master Naturalist Lars Andersen, of Adventure Outpost. Social distancing and face masks are required on land and when near other participants on land or water. Participants should bring bug spray, sunscreen, hat, water and snacks or lunch. Watercraft and life jacket will be provided by Adventure Outpost or BYO Cost is $35 or $50 with canoe. Location: Bible Camp Road boat ramp, 2023-2099 SW Bible Camp St., High Springs. To register, call 352-373-1078. For more information, email or Info@AlachuaConservationTrust.org or visit AlachuaConservationTrust.org/upcoming-events.

Sustainable Construction Workshop

he Alachua Hare Krishna Temple will conduct a workshop, Hands On: Building With Cobb, at their Alachua Eco Teaching Farm from 10 a.m. to 2 p.m., May 1 and 2. Participants will construct a natural cobb wall and bench out of mud, and then wash up and prepare a home-cooked, vegetarian meal together on a cow dung fire in a cob oven. The temple’s mission is to develop a fully functional and dynamic, self-sustaining, ecologically sound farm project via handson learning opportunities. They emphasize appropriate building processes and tools for the climate and natural resources of our area, as well as sustainable development, solar passive architecture and permaculture gardening. Cost is $60; limited to eight people 16 and older. Location: 17306 NW 112th Blvd., Alachua. For registration and more information, Email AkutiDasi@ yahoo.com or visit AlachuaTemple.com/ eco-teaching-farm.

North Central FL Edition

Summer Fun at the Park

he fourt annual Music & Art Fair will be held from 1 to 4 p.m., May 2, in Sholom Park, in Ocala, featuriing an afternoon of live musical entertainment by The Nino Castaneda Band and The Heartstrings Trio. Introduce the kids to the world of art and music at Art Alley. Gate opens at noon. Sholom Park was designed as a place to find inner peace and to thrive in the Central Florida climate. The park requires little or no supplemental watering. Native plants are combined with cultivated ornamentals, perennials,and annuals, creating a beautiful and resilient landscape comprised of meadows, woodland areas, flowers, trees and native wildlife for everyone to enjoy.

Admission is $10. Location: 7110 SW 80th Ave, Ocala. For more information, call 352-8730840, email Info@SholomPark.org or visit SholomPark.org.

Disabled Emergency Prep Expo

he fouth annual Emergency Prep Expo for People with Disabilities, hosted by the Center for Independent Livng of North Central Florida, will be held from 9 a.m. to 1 p.m., May 26,, at the E. D. Croskey Recreation Center, in Ocala. The theme is mental health. Speakers include Dr. Kristin Korinko, APD; David Westgate, Crisis Intervention Services; and Bryan Russell, manager/disability and health program;FDOH/state access coordinator, ESF-6 (Mass Care)/Bureau of Chronic Disease Prevention. All personnel will be required to wear a face covering, available at the door. Independent Living empowers people with disabilities to exert their individual rights to live as independently as possible, make personal life choices and achieve full community inclusion. Admission is free. Location: 1510 NW 4th St., Ocala. For information, call 352-368-3788, email ktowles@cilncf.org or visit cilncf.org.

U-Pick Picnic and Tea Experience

he Tea Pod is sponsoring a chance for people to pick seasonal organic fruits and participate in artisanal food workshops at High Springs Orchard & Bakery every month from April through December. Each outdoor event will feature hand-crafted teas/tisanes, light refreshments, and a mind and body moving sequence to take home. Hours are 10 a.m. to 1 p.m. April through December and 9 a.m. to noon p.m. June, July and August. Guests enjoy a picnic lunch under the shade of chestnut trees, stroll through the orchard, pick fruit or just find a quiet place to sit, relax, rejuvenate and enjoy the beauty of all things slow. To facilitate social distancing, tables will be spread throughout the orchard, providing ample space between guests. Parties of three to six participants will be seated together. Cost is $35 to $40. A gluten free/vegan meal option is available at no charge, please select this add-on when you purchasing tickets. Location: 10804 NW SR 45, High Springs. For reservayions, call 352-222-1343. For more information, visit HighSpringsOrchard.com/orchard and SlowSips.com.

April 2021

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herrylake, Inc., presents OUTSIDE Tours: Residential Native Plant Landscapes Inside A Managed Community Tour from 8 a.m. to noon, May 21. Participants receive a route and addresses of 10 to 12 homes inside the Villages that have been converted from turfgrass-dominated conventional landscapes to Florida-friendly landscapes with several homes utilizing up to 100 percent native plants to visit via carpool. Signage and expert speakers are available to answer questions. A plant scavenger hunt challenges visitors to find 25 species at the sites along the tour. A formal discussion about converting the conventional yards into Florida-friendly and native yards will be held after the home visits during lunch with Steve Turnipseed, Marc Godts and members of the Florida Native Plant Society Villages Chapter at the Brownwood Paddock Square. Cost is $30, including lunch. Location: The Villages. Register at OutsideCollab.com.

Staying Safe in The Villages

he Villages Community Emergency Response Team (CERT), an operational unit of The Villages Public Safety Department, has resumed CPR/ AED training, including hands-on training on manikins and AED trainers, along with instruction in the Heimlich Maneuver. Masks will be required inside. Bleach wipes and hand sanitizer will be provided to clean all equipment between students. Certification is not provided. Class is normally from 1 to 3:30 p.m., but special classes may have different dates and times Admission is free for residents of The Villages. Location: Colony Cottage Pool and Recreation Center, 510 Colony Blvd., The Villages. Tickets are available online at Tinyurl.com/ VillagesCERTtraining.

News to share? Submit information to Sheila@GoNaturalAwakenings.com. Submittal deadline is the 10th of the month. 8

North Central FL Edition

Tips for Using Vitamin Supplements Correctly

clinical nutritionist cannot only aid in discovering the correct vitamin or mineral requirement for an individual, but actually tell whether or not expensive supplements are being used by the body. Minerals work with vitamins, which act as a chemical “tugboat” to assist the mineral on its journey through the body’s chemical factories. Vitamins or minerals taken in too high a dose may interfere with other vitamins or minerals. Laboratory tests done by clinical nutritionists confirm that this is a highly individual matter and proper doses will be different for everyone. By performing some inexpensive urine tests, it can be quickly determined if vitamins and minerals are not being taken in proper doses or in proper proportions to each other. Low urinary calcium many times indicates phosphorus deficiency, as phosphorus diffuses calcium and therefore acts as a mobilizer of calcium. High urinary calcium many times indicates lack of vitamin D needed to fix calcium to the bone. Other tests may prove a different interpretation. A common test is urinary sediment. The amount of sediment and what that sediment consists of can be used to determine at least eight vitamin/mineral deficiencies, as well as enzyme deficiencies. More than half of Americans do not eat enough raw foods and are deficient in food enzymes that assist absorption of nutrients. Nutritionists that specialize in enzyme therapies will many times use nutritional supplements which contain food enzymes derived from plants to assist absorption. Which ones and the required dose can be discovered through testing. More extensive tests involving blood, urine and tissue samples like fingernails or hair can determine very accurately if someone is digesting, absorbing, transporting and utilizing nutrients in the way they are meant to be. A quick test would be checking urinary pH. This can be done using litmus paper available in most drug stores. A urine pH above 6.8 or below 6.4 means that some or many nutrients are not being absorbed because vitamins and minerals are affected by enzymes and digestive juices produced by the body. When the pH deviates too far, certain enzymes are not as active and nutrients cannot be absorbed. Microorganisms such as yeast, bacteria and parasites can also change the environment of the body to make absorption more difficult. Remember, we are what we eat, but we really are what we digest. Michael Biamonte, CCN, is a certified clinical nutritionist and the founder of the Biamonte Center for Clinical Nutrition. He uses BioCybernetics “Blood Detective” software that can determine exactly where the body is imbalanced—vitamins, minerals, hormones or absorption problems—and which systems in the body are a priority to address. For more information, visit FloridasCandidaDoctor.com or Health-Truth. com. See ad on page 3.

Two Adventures in One

he Ponies and Paddle Tour, from 8:30 a.m. to 2:30 p.m., May 2, at Silver Springs State Park, combines a one-hour trail ride on horseback through the lush forest surrounded by butterflies and fresh air with paddling the Fort King trail ending at the head spring. No previous riding experience is required. Monkeys, manatees, turtles, otters and other wildlife are abundant in this true Florida environment. Cost is $127. To register, call 407-300-8781 or visit LakeLifePaddle.com. Guests will reveive an email with the details of the exact location and itinerary.

Nurse Appreciation Awards 2021

he Citrus Hills Golf and Country Club will host a dinner and casino fun to honor the 12 winners of the 2021 Nurse Appreciation award at 5:30 P.M., May 19. The dinner will also be recorded for later viewing. Nurses play a significant role in providing critical health services, especially for older adults. Now more than ever, their compassion and commitment to caring for patients deserve our admiration and respect. Nurses dedicate their lives to caring for others and that dedication could not be more evident as we move through the current pandemic. The Citrus County Chronicle is proud to recognize the hard work and dedication of 12 individuals at the event for their outstanding work in different areas of care. Cost is $35. Location: 505 E. Hartford St., Hernando. For more information, visit ChronicleOnline.com/contests/nursesapp.

How to Handle a Hot Grill

rilling and cookouts are popular summertime activities, but food-borne illness can spoil the fun. Learn the preventive steps to take to keep a summer cookout safe from 1 to 2 p.m. May 19, at Grilling Food Safely, hosted by UF/IFAS Extension Citrus County. Admission is free. Location: Central Ridge Library, 425 W. Roosevelt Blvd., Beverly Hills. For more information, call 352-527-5700, email Citrus@ifas.ufl.edu or visit sfyl.ifas.ufl.edu/citrus. April 2021

NATURAL AWAKENINGS IS

Women’s Wellness Depends on Whole Foods

EVERYWHERE L

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Pick up your next free copy:

In addition to our direct mailed copies and local businesses, Natural Awakenings magazine can be picked up at the following locations: Bambi’s Cafe 18592 High Springs Main St, High Springs Earth Orgins 1237 NW 76th Blvd, Gainesville Sunflower Health Foods 3424 W. University Ave, Gainesville Wards 515 NW 23rd Ave, Gainesville 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 Winn Dixie 11310 US Hwy 301, Belleview Fairy Dust Crystals & Such 11781 SE Hwy 441, Belleview Belleview Library 13145 SE CR 484, Belleview Winn Dixie 10051 S. US Hwy 41, Dunnellon Museum Cafe 10466 W Yulee Dr, Homosassa

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aura Varich, M.D., is the founder of Fresh Physician, a website that grew out of her desire to turn the tide of chronic diseases such as weight gain, heart disease, cancer, diabetes, high blood pressure, depression and others rampant in society. Varich’s in-depth research of the medical literature reveals that there is hope for improved health for us all. Her goal is to share the information about how whole food, plant-based eating is the way to turn around chronic disease and how simple and delicious this way of eating can be.

cal research has repeatedly shown that the plant estrogen found in soy foods prevents your body’s own estrogen from stimulating breast cancer cells. In women with breast cancer, the 90 percent who ate the most soy were alive five years after diagnosis, versus only 50 percent of women who ate little or no soy! Eat 20 to 35 milligrams of soy isoflavones (the active ingredient) every day by adding three-quarters of a cup of edamame (fresh green soybeans), three Laura Varich, M.D. ounces of tofu, or on-anda-half ounces of tempeh (or a combinaMy weight keeps creeping up (and the tion). Flax seeds also increase survival in COVID pandemic hasn’t helped). How breast cancer patients. Sprinkle ground flax can I get my weight under control? seeds into almost anything (smoothies, oatmeal, soup, etc.), aiming for two teaspoons Great question! Many of us are currently of ground flax each day. Eating soy foods facing the same challenge. My research of and flax seeds decreases both the incidence the medical literature concludes that the of breast cancer development and cancer best outcome of any long-term weight loss recurrence. And don’t forget: eating a large program is achieved by eating the wholevariety of plant foods every day provides food, plant-based (WFPB) way. When fiber and nutrients critical to your body’s provided with information on WFPB eating ability to fight disease. and instruction on cooking delicious plant food dishes, people experienced sustainable, Is there really such a thing as a long-term weight loss. And isn’t living at “superfood”? a healthy weight what we all want? Truth is, fad diets don’t work long-term and are Not in the way that you see advertised. There extremely unhealthy. To lose and then mainis no one food (and no supplement) that does tain a healthy weight, eat as many whole it all. That said, in my research, two food plant foods as you can, and decrease your groups always rise to the top of the list for consumption of processed foods and animal improving everything from weight control products. And remember, just as weight-gain to heart disease, diabetes, brain disease, and is a slow, steady process, sustained weight depression: legumes (beans, peas, and lentils) loss takes time. Changing your dietary habits and whole grains. The fiber in legumes and towards WFPB eating will provide you the whole grains is critical to feed your healthy long-term weight loss you desire. gut bacteria (microbiome). Those bacteria in turn provide you with nutrients that improve I was recently diagnosed with breast your physical and mental health. Legumes cancer, and am determined to do everyand whole grains are as close to “superthing in my power to defeat this disease. foods” as there are, so include them in your How can I change my diet and lifestyle diet as often as you can. to fight this cancer? I am glad to hear of your determination! For breast cancer patients, there are two important foods to regularly include in your diet: soy foods and flax seeds. Medi-

For questions about health through nutrition and lifestyle, email Varich and you may see your question answered at FreshPhysician@ gmail.com, or visit FreshPhysician.com.

— — — — — — — — Sponsored Content — — — — — — — — 10

North Central FL Edition

health briefs

theodore gouta/Unsplash.com

Don’t Rely on Money for Happiness People in the “poorest of the poor” communities in which money is not a high value can feel as happy as people in high-income Scandinavian countries, concludes new research from Canada’s McGill University. For the study published in PLOS One, interviewers studied 678 people living in Bangladesh and the Solomon Islands, both extremely low-income countries. People in remote fishing villages with subsistence-level incomes reported very high levels of “subjective well-being”, which they attributed to spending lots of time with family and being in nature. Villagers that had migrated to urban areas for work were more likely to gauge their well-being by economic and social factors, and reported lower feelings of wellbeing, leading researchers to speculate that monetization, especially in its early stages, may be detrimental to happiness. “When people are comfortable, safe and free to enjoy life within a strong community, they are happy—regardless of whether or not they are making any money,” says Chris Barrington-Leigh, a professor at McGill’s Bieler School of the Environment.

m studio/AdobeStock.com

Nix Baby Foods that Harbor Toxic Metals As convenient as store-bought baby food is, it can pose hidden dangers for infant brains, say U.S. congressional investigators. A report issued by the House of Representatives on February 4 found “dangerous levels of toxic heavy metals,” including arsenic, lead, cadmium and mercury, in baby foods made by major companies Hain Foods, Gerber, Beech-Nut and Happy Family Organics. Walmart, Campbell Soup Company and Sprout Organic Foods refused to cooperate with the investigation. On March 5, the U.S. Food and Drug Administration pledged to enact new standards, increase inspections and testing, and support research to lower baby food contaminants. Low levels of exposure to heavy metals can cause serious, irreversible damage to children’s brain development, studies show. Naturally present in the environment, they enter baby foods through soil, water and air; companies attempt to minimize this impact through processing. In one example, Hain Celestial, which makes Earth’s Best Organic, says it no longer uses brown rice, which can harbor arsenic.

vladislav muslakov/Unsplash.com

Sleep Deeply to Reduce Anxiety A natural, non-pharmaceutical remedy for anxiety disorders that affect 40 million Americans is as close as our beds, say University of California at Berkeley researchers. In Nature Human Behaviour, they reported that a sleepless night can trigger up to a 30 percent rise in anxiety levels, but a full night of slumber stabilizes emotions. The type most apt to calm and reset the anxious brain is deep sleep, also known as non-rapid eye movement, slow-wave sleep during which neural oscillations become highly synchronized and heart rate and blood pressure drop. The researchers used brain scans to identify anxiety levels in 48 volunteers after nights of deep or restless sleep. “Without sleep, it’s almost as if the brain is too heavy on the emotional accelerator pedal without enough brake,” says the study’s senior author Matthew Walker, professor of neuroscience and psychology. A second survey of 280 people online found that the amount and quality of sleep people experienced from one night to the next predicted how anxious they would feel the next day. Even subtle nightly changes in sleep affected anxiety levels. April 2021

Climbing Time

Ark Park

World’s Largest Wildlife Highway Crossing Opens in San Antonio

photo courtesy of phil hardberger park conservancy

The new Robert L.B. Tobin Land Bridge connects people with nature in the heart of San Antonio across a sixlane highway at Phil Hardberger Park. Private donations and a five-year bond program approved by voters helped fund the $23 million bridge, the largest wildlife crossing of its kind in the U.S. Wildlife and vehicle collisions are a big problem across the country, increasing by 50 percent in 15 years, with an estimated 1 to 2 million large animals killed by motorists every year, according to National Geographic sources. In the U.S., 21 threatened and endangered species face extinction partly because of traffic accidents. Wildlife crossings are seen as an effective solution to the problem, with fatality reductions of up to 95 percent, depending on the location. The San Antonio bridge is notable for its size—150 feet wide and 150 feet long—and that it accommodates people, too. Animals in the 330-acre park that benefit from the bridge include ringtails, squirrels, coyotes, lizards, raccoons and deer. They are using it as intended, and it also serves as a habitat for native plants.

Critters React to Warming Temperatures in the Rockies

A 13-year study at the University of Colorado at Boulder published in the journal Ecology reveals that the popular goldenmantled ground squirrel and 46 other species of rodents and shrews in Colorado are climbing uphill to escape warming temperatures in the state. The report states that, on average, the ranges of the animals have shifted more than 400 feet in elevation since the 1980s. Montane mammals, or those already living at higher elevations like the ground squirrel, have moved up 1,100 feet on average. It‘s a significant change that could rob them of their environmental niche. The same species may be harbingers of larger and more urgent changes in the Rocky Mountains. Colorado has warmed by nearly 3.5 degrees Fahrenheit since the 1980s because of human-caused climate change. As the state continues to heat up, scientists say that ponderosa pine forests and other mountain ecosystems will have to move higher to find cooler weather. Beginning in 2008, the team visited multiple sites in Colorado’s Front Range and San Juan mountains to collect records of the current ranges of 47 species of rodents and shrews. They compared their findings with approximately 4,500 historic records from museum collections dating back to the 1880s and included animal specimens stored at the university museum, which houses nearly 12,000 mammals from Colorado.

Ah-Choo!

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Climate Change Makes Pollen Season Worse for Allergy Sufferers

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A new study by the University of Utah published in the journal PNAS found that pollen seasons have been getting longer and more intense in North America over the last 30 years, aggravating asthma and weakening defenses against respiratory viruses, resulting in more emergency room visits that disrupt lives. Researchers comparing pollen metrics between 1990 and 2018 from 60 monitoring stations indicate that seasons are starting up to 20 days earlier and lasting up to eight days longer, affecting millions of allergy sufferers. The study looked at variable factors such as temperature, rainfall, frost days and carbon dioxide concentrations, and found that an increase in mean annual temperatures was the strongest driver. According to the U.S. Centers for Disease Control and Prevention, about 19 million adults have been diagnosed with hay fever, an allergic reaction to pollen, a fine powder from plants that can come into contact with the eyes, nose, mouth and throat.

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global briefs

Fuel Fight

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As cities phase out the installation of gas lines in new buildings to cut down on methane emissions, gas utilities have been staging adversarial campaigns nationwide. In Santa Barbara, California, residents received warnings that a gas ban would dramatically increase their bills. The Pacific Northwest group Partnership for Energy Progress, funded in part by Washington state’s largest natural gas utility, Puget Sound Energy, has spent at least $1 million opposing heating electrification in Bellingham and Seattle, including $91,000 on bus ads with the slogan, “Reliable. Affordable. Natural Gas. Here for You.” In Oklahoma, Arizona, Louisiana and Tennessee, the industry has worked aggressively with state legislatures to pass laws to prevent cities from passing cleaner building codes. The American Gas Association even has a website (aga.org) dedicated to promoting cooking with gas. Surveys have found that most people are open to switching water heaters and furnaces from gas to electric versions, so gas company advertising has made gas stoves a symbol of wealth, good taste and status for consumers, builders and realtors. Gas connections in American houses are at an all-time high, but as Americans realize that natural gas is a powerful contributor to climate change and source of air pollution, at least 42 cities have strengthened building codes to discourage expanding gas hookups in new construction.

April 2021

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Gas Utilities Knock Electric Appliances

green living

Sustainably Stylish Eco-Fashion that’s Kind to the Planet by Kajsa Nickels

he trendy “fast fashion” industry standard that originated in the early 1990s has had far-reaching effects that continue today. With a production turnaround time as short as four months, designer knock-offs made with inexpensive materials line the shelves of shopping centers throughout the world. But cheap textiles come with a hidden price tag. According to the documentary The True Cost, consumers worldwide buy around 80 billion new items of clothing per year, a 400 percent increase from 20 years ago. A report by the UK-based Ellen MacArthur Foundation, which advocates a regenerative, circular economy, found that more than $500 billion in value is lost globally every

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Sustainable Yet Stylish

image courtesy of FairIndigo.com

Clothing from companies like Fair Indigo use more sustainable fabrics and ensure better lives for garment workers.

year from rarely worn manufactured clothing and the lack of recycling. The greenhouse gas emissions from the production of these textiles total more than 1 billion metric tons per year, more than produced by international flights and maritime shipping combined. Sustainable clothing is important for both the planet and those wearing the clothing, says Jeff Garner, a fashion designer in Franklin, Tennessee, who founded the eco-label Prophetik. “The worst effect is the washing of clothes. The synthetic fabrics and dyes come off in the laundry process and go into our groundwater and oceans, including the microplastics from polyester clothing.” Jay Charlton, founder of the UK’s Viva la Vegan fashion brand, believes eco-friendly fashion does not have to be poorly produced or poorly designed. Nor does it mean choosing between a million different options, says Charlton, who found her passion for vegan-statement apparel after adopting a vegan diet. “One easy choice here is organic cotton over conventional cotton. While not perfect, it is better for the environment. Most organic cotton is produced under better working conditions for the farmers, too,” she says. She also stresses the importance of reading labels to determine where clothes originate. “The next time you go shopping, seek out sustainable vegan fabrics and fair wear policies to do what’s right for the planet, people and our animal friends.”

Just because something is safe for people and the planet doesn’t mean it can’t also be fashionable. Fair Indigo, located in Madison, Wisconsin, is a sustainable clothing company that specializes in garments made from organic Peruvian pima cotton. According to president and co-founder Robert Behnke, Peruvian pima cotton is prized for its longevity and durability. “We want to show the world that organic and sustainable does not have to be either too ‘crunchy’ or too trendy. The clothes that people wear every day— the clothes that make them feel comfortable—these are the brands that will have the greatest impact in truly changing the world.” Fashion doesn’t have to be brand-new in order to be in style. Although secondhand clothing has been regarded negatively in the past by some, it has become more popular in recent years, especially during the COVID-19 crisis. Market researchers predict that resale clothing sales will increase 185 percent in the

next decade compared to 20 percent for fast fashion. Creative ways we can help reduce clothing waste while staying in style include the following: Clothing exchange parties. Friends and family members can swap clothes and nonsized items such as purses, hats and scarves in fun, socially distanced events.

eco tip

Choosing Sustainable Beauty Products

n Go with glass packaging instead of plastic. Glass is recycled more easily and doesn’t release harmful toxic chemicals.

Creative mending. People that have extra time on their hands may like to learn a new skill. Also known as visible mending, creative mending includes freestyle stitching around holes and tears, and both beaded and Japanese shashiko embroidery.

n Choose brands that use the least

Repurpose into something new. If an item of clothing is beyond repair, it doesn’t have to be thrown away. Old T-shirts can be turned into blankets, pillowcases and even coin purses. Men’s dress shirts can be transformed into dresses for young girls or onesies for babies.

packing material and planetforward shippers.

Kajsa Nickels is a freelance writer in Salisbury, Massachusetts. Contact her at Kajsa.BlueMountain@gmail.com.

amount of packaging materials as possible, eschewing plastic in favor of biodegradable, paper-wrapped, cartoned or package-less products.

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n Look for brands that use less

Beauty is a $49 billion industry in the U.S. That’s a lot of plastic lipstick cases and shampoo tubes buried in landfills and breaking down into microplastics that leach poisonous chemicals into the world’s oceans and our drinking water. As consumers, we can vote with our wallets, sending a clear message to makeup and skincare brands: We want the planet to be beautiful, too. Sustainability to-do list:

n Instead of using disposable cleansing wipes, make a reusable, washable alternative using a cut-up T-shirt or ultra-soft baby washcloths. Online DIY recipes for the liquid solution include water, witch hazel, essential oils and mild soaps.

n Opt for products that eliminate

image courtesy ofVivaLaVegan.com

eco-friendly swaps abound, such as cucumber slices for puffy eyes.

Eco-Cosmetics

Embrace plantbased workout clothes from companies like Viva la Vegan.

water as the main ingredient, such as shampoo and conditioners that come in paper-wrapped bars, lowering shipping costs, eliminating the need for plastic bottles and conserving water.

n Say no to single-use sheet masks wrapped in plastic or made of petroleum-based materials. Easier,

n Support, applaud and purchase refillable products.

n In certain areas of the country, #1 and #2 plastic containers commonly used in the beauty industry are not accepted at local recycling centers. TerraCycle.com offers a mail-in solution with free shipping labels for packages weighing more than 15 pounds. Among the recyclable items accepted through this program are lip balm tubes, soap dispensers, shampoo and conditioner caps, hair spray triggers, lipstick cases, mascara tubes, eye shadow cases, foundation packaging and lip liner pencils. Eco-friendly beauty brands:

n By Humankind (ByHumankind.com) is reducing use of single-use plastics.

n LOLI (LoliBeauty.com) is a zerowaste brand that uses food-grade glass yogurt jars that can be repurposed in the kitchen.

n Cadence (KeepYourCadence.com) offers refillable containers as an alternative to wasteful, travel-size products.

n Lush (LushUSA.com) champions package-less products.

n Beauty Counter (BeautyCounter. com) has pledged to eliminate unit cartons; decrease its use of virgin plastic; use recycled, recyclable, reused or compostable packaging; and create refillable products. April 2021

fit body

Stay Fit with Bodywork Therapy Enhance Workout Performance and Recovery with Massage by Marlaina Donato

Tailored Tools “In the context of exercise, someone who trains three to five times per week at a high intensity will likely have a higher level of fitness. However, the demand placed on the soft tissue structures will equally be high, and may require more treatment to offset this. This may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue therapy at Pure Sports Medicine, a London clinic for sports injuries. After working with high performance athletes for 15 years, he always asks, “What do I need to add to improve a patient’s fitness or performance?” For a patient that wants to improve fitness by running, “I would want to optimize their range of movement and stimulate the nervous system in readiness to exercise. I may look to use some myofascial release techniques, active release therapy, instrument-assisted soft tissue mobilization or muscle energy techniques. This would of course take place before the run.” For post-run recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined with breathwork.

The Fascia Factor Fascia, a network of connective tissue, wraps the body in protective layers from the most superficial muscle to the deepest organs and plays a central role in flexibility. This complex netting can become stuck due to inactivity, injury or surgery. Keeping it supple is vital for everyone. 16

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herapeutic massage and other bodywork modalities are well-known stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym. Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.

Bodywork like myofascial release that targets trigger points—knots of tension—can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique used to reduce the tension in the fascial membrane. Slowly stretching the fascia will unwind and reduce the pressure on the muscles and nerves, reducing pain and creating range of motion and flexibility,” explains Anthony Hansen, a myofascial release therapist at Therapy on the Gulf, in Naples, Florida. Hansen, who specializes in a “fast release” technique, emphasizes the importance of a gentle approach. “Trigger points are caused by cellular debris encapsulated by the fascia, so it’s much better to stretch it loose than it is to force it. Normally, it takes about three to five sessions, depending on the condition of the patient, for the fascial system to unwind before the patient will feel relief.” Active trigger points refer, or radiate, pain elsewhere in the body while latent

points tend to be more localized and are sore when compressed. “From a whole-body perspective and when we put this in the context of fascial planes, restoration of efficient movement is key, particularly post-surgery and when progressing training load,” says Stanbury. “However, this is not just movement of the body (muscles), but movement of blood, lymph and energy.” A supple, tension-free body helps deter and bounce back from injuries. Regular bodywork, especially Swedish and deep tissue massage, fosters muscle recovery and helps prevent future issues. Self-massage using foam rollers and massage balls or canes can also be very helpful. Bodywork offers full-spectrum perks, points out Stanbury, including “improved tissue mobility and elasticity, more efficient blood circulation and reduced anxiety and stress. This will, in turn, help promote better sleep, which is, of course, where we recover best.” Marlaina Donato is a body-mind-spirit author and composer/ recording artist. Connect at AutumnEmbersMusic.com.

MODALITIES TO HELP EASE PAIN AND STRAIN Swedish Massage: Gentle, gliding strokes to stimulate circulation, lower blood pressure and reduce muscle tension. Deep Tissue Massage: Specific, focused massage to break up muscle congestion and reduce restrictions. Sports Massage: Offered at many gyms, physical therapy facilities and recreational sports events for recovery and prevention. Muscle Energy Techniques: Stretching and hands-on techniques that enable gentle muscle contraction to improve joint function and lengthen muscles.

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Myofascial Release: Modalities that specifically target trigger points in the muscles and fascia to release adhesions, increase oxygen and reduce pain and tightness include the following: Active Release Therapy: May be beneficial for chronic pain due to repetitive movements, especially where muscle weakness, numbness or tingling/burning is experienced in the soft tissues. Instrument Assisted Soft Tissue Mobilization: Also known as the Graston technique, practitioners use an array of hand-held instruments for deep trigger points in the fascia and muscles—beneficial after injuries and conditions such as piriformis, muscle-induced sciatica and back pain. Myofascial Cupping: A technique that employs cups to create suction on the muscle tissue to move lymph and blood through the area of deep trigger points. April 2021

Happy Mother's Day!

Outdoorsy

ACTIVITIES

FOR MOM

Mother's Day is always a special date to remember. For the outdoorsy mom, the whole family can take advantage of the opportunity to venture outside. Mother's Day only happens once a year, so make the most of it. Check out the events calendar for ideas.

North Central FL Edition

CELEBRATING 27 years in THE business of

April 2021

INTEGRATIVE

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do by Ronica O’Hara

nyone walking into a U.S. hospital today will notice something that was inconceivable 50 years ago—one in three practicing physicians is a woman, and among physicians under age 35, it’s three in five. That compares to one in 14 in 1970. For women needing health care, that fact can change everything. “Research says that female physicians provide better care to female patients than male physicians do,” says Harvard Medical School Associate Professor Alice Domar, Ph.D., a pioneer in women’s mind-body medicine. “They are more likely to listen carefully and take complaints seriously.” That’s just one factor in how health care is improving for women. Only three decades ago, women were simply considered “small men” in medical research and rarely included as subjects in clinical studies. Today, after a 1993 federal mandate ensured their inclusion, it’s been well established that women metabolize drugs differently than men, respond to health threats with a more robust immune system and are more likely to experience side effects. These findings have helped spur major changes for women in standards, dosages, medications and procedures—resulting in fewer cancer deaths, better treatment of autoimmune disorders and more nuanced cardiac care strategies. Although much has improved about women’s health, much more remains to be done.

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Cancer

North Central FL Edition

About one in three women is diagnosed with cancer in the course of a lifetime, and they have better survival rates than men, of which one in two receives that diagnosis. Between 2001 and 2017, the overall cancer death rate for women declined by 1.4 percent each year as diagnoses and treatments became more refined and targeted. The number one cancer killer for women is

lung cancer, although 19 percent diagnosed have never smoked. The next most deadly are cancers of the breast, colon/rectum, pancreas and ovaries. Breast cancer deaths have dropped by 40 percent since 1989, thanks to greater awareness, early detection and better treatments. “Women learned from the AIDS crisis that making noise gets results,” says Domar. “Look at how far breast cancer research and treatment has come in the past 10 to 20 years, how powerful Breast Cancer Awareness Month is, and that everyone recognizes that pink ribbon.” Common symptoms: Bowel changes, lingering sores, fatigue, lumps, unusual discharge, difficulty digesting or swallowing, nagging cough or hoarseness, belly or back pain. New research: An international research team has identified a direct molecular link between meat and dairy diets and the development of antibodies in the blood that increases the chances of developing cancer. Medical advances: Painful, invasive biopsies may become a thing of the past. Mayo Clinic researchers have developed a simple blood test that detects more than 50 types of cancer, as well as their location within the body, with a high degree of accuracy, and the City of Hope Cancer Center, in Los Angeles, has developed a urine test that analyzes cell-free fragments of DNA to detect cancer. Preventive strategies: Vitamin D supplementation lowers the risk of mortality across all cancers, German researchers found, estimating that if all Germans older than 50 took such supplements, up to 30,000 cancer deaths per year might be avoided. A 10-year study found that people between 55 and 74 that took a low-dose aspirin at least three times each week lowered their risk of all types of cancer by 15 percent and overall mortality by 19 percent.

One in three American women die from heart disease, more than all cancers combined. “Unfortunately, awareness that heart disease can and does happen to women remains low, and this results in delay of care,” says cardiologist Nicole Harkin of Whole Heart Cardiology, in San Francisco. “Women tend to seek medical care later in the course of their heart attack and with more risk factors, resulting in poorer outcomes, and they are more likely than men to die of their first heart attack.” Women have different symptoms of heart disease than men, are often misdiagnosed and have a 20 percent greater risk of dying within five years of a heart attack. Pregnant women that develop hypertension are two to five times more likely to later develop cardiovascular disease. Common symptoms: Heart pressure, fatigue, breathlessness and pain between the shoulder blades. New research: Eating more than seven servings per day of refined grains like croissants and white bread increased the risk of heart disease by 33 percent and stroke by 47 percent, concluded a study

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Heart Disease

April 2021

fibromyalgia, lupus, celiac disease, Type 1 diabetes, psoriasis and rheumatoid arthritis, are linked to genetics, environmental triggers, some medications, obesity, injuries and stress. Common symptoms: These vary widely, but may include achy muscles, fatigue, recurring low-grade fever, joint pain and swelling, skin problems, abdominal pain and swelling, hair loss, swollen glands and tingling in hands and feet.

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New research: Eating significantly fewer foods containing the amino acid methionine, found at high levels in meat, fish, dairy and eggs, could slow the onset and progression of autoimmune disorders such as multiple sclerosis in high-risk individuals, reports a study in Cell Metabolism.

in The British Medical Journal. In a Stanford study, participants that ate plant-based meat for eight weeks had improved markers of heart health, lower LDL levels and lost two pounds compared to those eating meat. Medical advance: To successfully fix a floppy mitral valve that’s hampering blood flow in the heart, doctors can guide a catheter up a patient’s leg vein and staple the troubled parts of the valve with a tiny clip, a safer and less invasive procedure than openheart surgery. Preventive strategies: Eating nuts several times a week lowers by 30 to 50 percent the risk of heart attacks, sudden cardiac death and cardiovascular disease, four large cohort studies have shown. Older women with high fitness levels have one quarter the risk of dying from heart disease as women that are out of shape, report Spanish researchers.

Autoimmune Diseases The prevalence of autoimmune diseases has grown by one half in two decades, even as medications and targeted therapies have kept more patients active and out of wheelchairs. “Where it used to be the norm for many physicians to consider women with some autoimmune illnesses to be neurotic, that approach is now being recognized as being abusive and unacceptable. This is a critical step towards recovery,” says chronic fatigue expert Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic! About 80 percent of the 23 million Americans that suffer from debilitating autoimmune diseases are women, and those conditions tend to develop during childbearing years. The eighth-leading cause of death among women, these illnesses shorten lifespan by an average of eight years. The 80-plus diseases, including 22

North Central FL Edition

Medical advance: Evidence is mounting that low doses of naltrexone, a substance-abuse treatment drug, can treat conditions like lupus, Crohn’s disease and rheumatoid arthritis by normalizing the immune system and relieving pain with few side effects. “It costs only about 70 cents a day, is made by compounding pharmacists and is remarkably beneficial for a host of autoimmune conditions,” says Teitelbaum. Preventive strategy: To fight inflammation, take a daily turmeric or curcumin supplement that includes piperine (black pepper) for better absorption. A University of Houston meta-study in Nutrients found that curcumin supplements improved symptoms in 14 osteoarthritis, two ulcerative colitis and eight Type 2 diabetes studies.

Hormonal Imbalances The past 20 years has seen significant improvements in the studies and treatments of female hormonal issues. “There are now treatment options that allow women to transition into menopause, options for prevention of osteoporosis and momentous changes in fertility,” says Stephanie Seitz, a naturopathic family physician in Scottsdale, Arizona. At the same time, she adds, “I have seen environmental toxins rising in my female population. I see young girls coming in with polycystic ovary syndrome, early menarche and painful menstrual cramping; women having trouble getting pregnant for unknown reasons; the rise of fibroids, premature ovarian insufficiency and endometriosis.” Hormones are the body’s chemical messengers, regulating processes ranging from hunger to blood pressure to mood and playing a key role in reproduction. They have come under assault from endocrine disrupters, thousands of largely unregulated perand polyfluoroalkyl substances, abbreviated PFAS. These “forever chemicals” are found in everything from plastics to cushions to canned foods, and are in the blood of 98 percent of Americans. Studies have linked them to girls experiencing puberty one year earlier than 40 years ago; to rising cases of infertility, miscarriages and low birth weight; to menopause occurring two to four years earlier; and to obesity, polycystic ovarian syndrome, endometriosis and breast cancer. Common symptoms: Because hormones regulate all of the body’s processes, symptoms of imbalance run the gamut and may

include fatigue, weakness, erratic menstrual cycles and weight gain or loss. New research: Early menstruation increases the likelihood of hot flashes and night sweats decades later at menopause, according to a University of Queensland study. Eating five teaspoons of extra-virgin olive oil daily reduced women’s moderate to severe menstrual cramps by 83 percent in two months, Iranian researchers found. Medical advance: A major study of 9,000 postmenopausal women with hormone-sensitive breast cancer showed 94 percent that received hormonal therapy, but not chemotherapy, did not have recurrences. Preventive strategies: To avoid toxic chemicals, buy organics; replace plastic kitchen containers with glass; replace Teflon pans with ceramic or cast-iron; use chemical-free cosmetics and shampoos; nix air fresheners and chemical cleaners; and check out food and care products at the Environmental Working Group (ewg. org). To help detox the body, consider working with a naturopathic doctor to develop a program that may include cleansing foods, herbs, saunas, elimination diets and chelators such as activated charcoal and algae.

Depression

Common symptoms: Sadness, anxiety, flat feeling, loss of motivation or feelings of pleasure, change of eating or sleeping patterns, low energy, difficulty concentrating or headaches. New research: Sleeping irregular hours, doing night shifts and working for more than nine hours a day have been shown to put women at higher risk of depression, while eating more dietary fiber in produce, grains and legumes significantly lowers this risk. Medical advances: For the estimated one in four people with depression that doesn’t respond to medication or therapy, emerging approaches offer fresh hope. Low doses of the anesthetic drug ketamine lifted the depression of 70 percent of hard-to-treat subjects by targeting specific serotonin receptors, Swedish researchers report. Transcranial magnetic stimulation, which uses magnetic pulses to stimulate parts of the prefrontal cortex, lifts symptoms for 50 to 60 percent of subjects, studies show. Preventive strategies: Eating at least two servings a week of wild-caught, oily fish or a daily 1,000-to-2,000-milligram fish oil supplement with a 60-to-40 EPA to DHA ratio has been shown to be effective for symptoms of depression, bipolar disorder, attention deficit hyperactivity disorder and postpartum depression. Taking a brisk daily walk in nature with a friend or dog lowers four factors linked to depression: a “nature deficit”, physical inactivity, low vitamin-D levels and isolation. Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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Women are twice as likely as men to develop depression, with one in four having a major episode at some point in life, yet fewer than half seek treatment. “Many women are too busy caring for others and feel guilty about their depression, fearing it could get in the way of their caregiving goals,” says New York psychoanalyst Claudia Luiz. “Many have the fantasy that if they open that door and allow themselves to focus on their feelings, they won’t be able to keep going.”

Depression occurs most frequently in women ages 25 to 44, and one in five teenage girls reports having had a major depressive episode, a number that has exploded due to social media use. Psychotherapy is effective for 62 percent of adults with depression, antidepressants work for 54 percent and combining the two is helpful for 72 percent.

April 2021

healthy kids

Natural Mama Holistic Approaches to a Healthy Pregnancy

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by Julie Peterson

uring her first pregnancy, Sarah Wallace, a former registered nurse in Atlanta, was chronically anemic. “I was so tired I would fall asleep while I was eating dinner,” she says. That pregnancy resulted in a baby with a low birth weight. Fortunately, Wallace learned more about nutrition and wellness. Her now 4-year-old has caught up to the growth charts and is thriving, and her next pregnancy went smoothly. No matter how pregnancy is counted—280 days, 40 weeks or three trimesters— mama and baby share blood, nutrition and air for the duration. “Taking a holistic path before and during pregnancy is about embracing the nature of our bodies and committing to maintaining all aspects of wellness during this journey,” says Nancy Peplinsky, founder of the Holistic Moms Network, based in Caldwell, New Jersey.

Nutrition for Two The right foods nourish the growing baby, the placenta and the mother’s increasing blood volume, maintaining the mother’s body during the complex mission. Whole foods rather than processed are best. The Whole 9 Months: A Week-By-Week Pregnancy Nutrition Guide with Recipes for a Healthy Start, by integrative obstetrician-gynecologist (OB-GYN) Jennifer Lang and dietitian Dana Angelo White, makes it easier to select the proper nutrients along the way and provides ways to deal with nausea and cravings. Choose organic foods when possible to reduce exposures to pesticides. If organic isn’t an option for every food, The Shopper’s Guide to Pesticides in Produce, from the Environmental Working Group (ewg.org), can be downloaded and taken to the market. Either avoid foods on the “Dirty Dozen” list or go organic for those items. A high-quality prenatal vitamin fills nutrition gaps. Wallace saw a difference between her first and second pregnancy by switching brands. “The first time, I took generic prenatal vitamins. With the second pregnancy, I found whole-food supplements. I never got that exhaustion, and my second baby was a healthy weight,” she says. “Research has shown that healthy nutrition during pregnancy improves outcomes for mom and baby, while unhealthy food choices can lead to premature childbirth, high-risk pregnancies and poor developmental outcomes in children,” says Peplinsky. 24

North Central FL Edition

In addition to clean food, it’s important to reevaluate body care products and household cleaners for toxicity. The National Institute of Occupational Safety and Health has linked personal care and cleaning product ingredients to endocrine disruption, developmental and reproductive disorders, neurotoxicity and cancer.

Body Love Kristen Burgess, in Fife Lake, Michigan, creator of the website NaturalBirthAnd BabyCare.com, teaches classes for momsto-be. “[Exercise] helps your blood volume increase, brings plenty of oxygen to your baby, increases your stamina and endurance for labor (which is an athletic event), and perhaps best of all, keeps you feeling great,” she writes in her blog. Options such as stretching, walking and prenatal yoga can be soothing for mom and baby. Burgess also advocates prenatal belly dancing to raise the heart rate “while bonding with your baby and relishing your beautiful pregnant form.” Peplinsky notes, “A holistic approach to pregnancy also embraces integrative therapies such as meditation, yoga, acupuncture and chiropractic, which may

assist in reducing stress, minimizing physical discomfort and joint pain, while improving overall life quality for mom and baby.”

Support Along the Way

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A healthy pregnancy includes assistance. In the U.S., most women choose an OB-GYN, with just over 9 percent of 2017 births incorporating a midwife to support the mother before, during and sometimes after birth. A midwife is medically trained and, depending on state law, may offer gynecological examinations, birth control counseling and prescriptions. On her own or as an assistant to a doctor, she coaches the mother during labor and assists with the delivery, which may be in a home, birthing center or hospital. The American College of Nurse-Midwives, in Silver Spring, Maryland, offers a midwife locator. Another option is engaging a doula that focuses on emotional support for mom, her partner and the family during pregnancy and birth. During labor, she may offer massage, encouragement and breathing coaching. While doulas only provide non-medical care, they can offer evidence-based resources to inform decision-making. There is a database to find one at DoulaMatch.net. There are also books and apps to provide week-to-week details on pregnancy. Genevieve Howland, a childbirth educator in Destin, Florida, and author of The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth, offers a weekly article at MamaNatural.com about what’s going on with the developing baby and mother. “Being a holistic mom is about connecting the mind, body and spirit, and approaching wellness with all three in mind,” adds Peplinsky. “The more we listen to our instincts and our needs, the more our health improves during childbearing and afterwards.”

Pregnancy Apps

Julie Peterson writes about health and wellness. Reach out at JuliePeterson2222@gmail.com.

Tracking exercise, nutrition, baby bump images, the joys of the journey and the baby’s development are available options in a variety of apps. There are even apps for dads. Ovia has many features that expand based on the data entered. It answers questions about food safety and medications, and even has a community feature to connect with other moms. Hello Belly offers practical tips and a good dose of silliness with pregnancy jokes and memes. There are also yoga videos. Glow Nurture can be customized, has community spaces, symptom trackers, reminders for appointments and a boatload of articles. Expectful Pregnancy gives reminders to focus on joy by taking a moment to breathe or meditate. With guided sessions for pregnancy, moms-to-be can put regular meditation practices in place.

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Sprout Pregnancy has a pregnancy timeline, weight tracker and journal. The 3-D images showing development of the baby are really cool, as well. Who’s Your Daddy gives Dad a to-do list, weekly updates, a development timeline, suggestions for taking care of Mom and helps him pick baby names.

April 2021

conscious eating

Baby Bites Healthy Homemade Food for Tiny Tummies

or the first year of a baby’s life, breast milk and formula are the main sources of nutrition, but as early as 4 to 6 months, a little one may be suited to try solid foods. According to the American Academy of Pediatrics, when a baby consistently holds their head up, has started to sit upright, has doubled their birth weight to a minimum of 13 pounds and exhibits an interest in food, they are ready. Anjali Shah, a board-certified health coach and author of The Super Easy Baby Food Cookbook, is a proponent of homemade purées and soft finger foods. “A store-bought sweet potato pouch can cost $2.50, whereas one sweet potato is under a dollar, and you can get multiple meals out of it,” says Shah. “So, budget-wise, it’s a lot cheaper. It’s also healthier because you can control what’s in your baby food.” The process is easy. “If you have a spoon and a fork, that’s a pretty good start, and if you have a blender, that’s really all you need,” says Amy Palanjian, author of Busy Little Hands: Food Play! and blogger at YummyToddlerFood.com. A very basic technique, which both she and Shah employ, involves boiling or steaming vegetables and fruits, puréeing them with a fork or blender to the desired smoothness and freezing one-ounce portions in ice cube trays. Once frozen, the cubes can be popped out, kept in labeled freezer bags and thawed to serve. They recommend a progression from thin, smooth purées to chunkier blends, and from very mild, single foods to progressively more adventuresome and complex flavors and textures. “Start with a really mild fruit like avocado or a really mild vegetable like carrots, green beans or sweet potato,” Shah advises. “Introduce one food every two or three days to make sure your baby is not allergic and that it suits their digestive system.” In addition to purées, parents can offer their babies small-cut, softened versions of foods that they can hold in their hands and gnaw, a technique called baby-led weaning. “Your baby will pick it up with their fists, stick it in their mouth and drool all over it and gum it up. It teaches them to chew very early on,” Shah explains. “Kids need healthy fats for proper brain development,” Palanjian says, suggesting a splash of olive oil in a broccoli purée or a dab of peanut butter in oatmeal. She also favors healthy proteins like a purée made with hard-boiled egg yolk slathered on a piece of toast or a well-blended bit of salmon. 26

North Central FL Edition

“At 7 or 8 months, you can add lentils, beans and grains, and around 9 or 10 months you can start introducing mild spices—cinnamon, cardamom, nutmeg, turmeric, cumin, coriander. For example, if you’re going to make a lentil soup for yourself, you could add a few fresh, aromatic herbs like rosemary, oregano or thyme, and then for your baby, you can mash up that same lentil soup and serve it to them. The key is to avoid the hot spices like black pepper, cayenne or chili powder,” Shah says, noting that salt should be avoided in the first year because a baby’s kidneys cannot handle it. Added sugar is also a big no-no in her book. “The best way to feel like you’re feeding your baby safe food is to serve a variety of foods over the course of a week,” Palanjian says. “But most of all, learn to enjoy this phase of your baby’s life. It can be a fun milestone. Let them explore. Trust them if they turn their face, close their mouth or push the spoon away. There’s no reason you need to force another bite. Let them show you and be in charge of what goes into their mouth. That can be a great way to set the foundation for intuitive eating. We want them as adults to be able to say when they’re hungry and when they’re full, and we often have the tendency to try to override that in our kids. So, if you let that develop as it very clearly does and is present from birth, that can be a great thing to do with little ones.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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by Sandra Yeyati

Let Us Guide You to Better Health

Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

Baby Superfood Purée 16 oz fresh or frozen broccoli 16 oz fresh or frozen cauliflower 4 cups baby spinach ¼ to ½ cup water

Come in and let our friendly and helpful 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. We can special order many products!

We offer Senior Discounts everyday and ask about our Frequent Buyer Program.

You Can Make A Difference In Your Health

(352) 854-4577

8449 SW Hwy 200 #139, Ocala Fl 34481 Hours: Monday-Friday, 8:30am-6:30pm Saturday, 8:30am-6pm

To promote the Religion, Science and Philosophy of Spiritualism Psychic Medium Spiritual Development Classes

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1 cup frozen wild blueberries 1 pear, cored ½ banana, peeled 1 cup baby spinach ¼ to ½ cup water

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Baby Blueberry Smoothie

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Easy DIY Baby Food Recipes

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

Please email or call for schedule.

Check our complete program on the website.

www.ifsk.org ~ 407-247-7823 April 2021

guide to area 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

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healing ways

Homeopathy to the Rescue Create a Family First-Aid Kit by Marlaina Donato

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Aconitum napellus

he 200-year-old health system of homeopathy is based on natural sources and is unique in its “like cures like” philosophy that uses extremely diluted substances to trigger the body’s natural defenses. “The word homeopathy is derived from two words:

homeo—meaning similar, and pathos—meaning suffering. Basically, it means that a substance has the power to cure the same symptoms it can create,” says Kate Birch, a certified classical homeopath at the HippHealth Center for Holistic Healing, in Minneapolis. “Moreover, the more a substance is diluted through homeopathic preparation, the more potent it can be for healing when given upon homeopathic indications.” For most health conditions, including chronic complaints, homeopaths recommend tailoring remedies to an individual’s constitution, but first-aid applications are relatively universal and simple. Homeopathic first-aid can be administered for muscle strains, splinters, minor burns and even the common cold. Available in health food stores and pharmacies, homeopathic remedies come in various potencies in the form of pellets, tinctures and topical agents.

Gentle Go-To Medicine Whether treating a child’s skinned knee or an athlete with a mild to moderate injury, regular potencies offer benefits without a high risk of unpleasant or dangerous contraindicaLedum palustre tions. “In general, homeopathic remedies are safe for people of all ages because if taken as directed, there are no side effects or drug interactions. This is due to the fact that remedies have been made through a process that renders the substances harmless,” says certified classical homeopath Myra Nissen, in Davis and Walnut Creek, California. Classical homeopathic treatment is based on a person’s unique physical, emotional

Arnica montana

and mental nature, and requires deeper study to find the most appropriate remedies, but first-aid applications are most often universally straightforward. “A homeopathic first-aid kit at home is useful for cuts, burns, bumps and bruises, insect bites, poison oak/ivy and minor illnesses,” says Nissen. Gentle, but beneficial Arnica montana is perhaps the best-known application, used for acute injury and post-surgery. In a 2016 review of studies in the American Journal of Therapeutics, a team of international researchers found Arnica to be more effective than a placebo for swelling, bruising and post-surgery pain, and suggested it could be an alternative to nonsteroidal anti-inflammatory drugs. Calendula is a heavy hitter for wound care, skin ailments, minor burns including sunburn, diaper rash and post-tooth extraction. It offers antiseptic and antiinflammatory properties and is available for topical and internal use.

Soft Tissue Trauma, Burns and Bites Nissen highlights Ruta graveolens and Rhus toxicdendron for soft Rhus toxicdendron tissue injury and tendonitis and suggests Symphitum for serious damage to cartilage and ligaments. For puncture wounds or injuries involving nerves, Hypericum perforatum is helpful. She emphasizes the importance of using remedies immediately and properly to maximize the potential for rapid healing and pain reduction. Birch says that bee stings and allergic April 2021

wise words

responses respond well to Apis mellificia and fevers and headaches to Belladonna. Using Cantharis or Urtica urens for firstand second-degree burns can help to prevent blisters and minimize pain, while Silicea is a good choice for splinters. In general, for all acute cases and injuries, remedies are often taken every hour and tapered down to every four hours upon signs of improvement or lessening of intensity. If results are not seen within two days, it is best to discontinue the remedy.

When taken at the first sign of a cold or flu, specially combined homeopathic formulas or single remedies can help to lessen severity and duration of certain viruses. Bryonia alba is useful for moderate fever, Gelsemium for general flu-like symptoms, Nux vomica for severe chills and nausea, and Arsenicum album for respiratory and stomach flus. Homeopathic remedies, like all medications, should be properly stored and kept away from children and pets. Also, not all products labeled as homeopathic may be pure. Some products add homeopathic remedies to other ingredients that are not safe; for example, Arnica gel may have alcohol, preservatives and stabilizers, and be harmful if swallowed. While homeopathy offers many benefits, Birch clarifies that it is not designed to be a quick fix and is best approached from a broader view or “a philosophy that shapes your day-to-day life. When you understand these things, once you have the right remedy, it produces instantaneous results.” Marlaina Donato is a body-mindspirit author and composer. Connect at AutumnEmbersMusic.com.

Bryonia alba 30

North Central FL Edition

by Linda Sechrist

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Hypericum perforatum

on Bioidentical Hormones for Long-Term Health

ormone scholar Dr. Devaki Lindsey Berkson, a nutrition and gut expert as well as a continuing education professor for medical doctors and pharmacists, frequently lectures at conferences to clarify misinformation about hormones, such as the difference between synthetic hormone replacement therapy (HRT) and plant-based bioidentical hormone therapy (BHT). This peer-reviewed, published researcher is the bestselling author of Safe Hormones Smart Women and Sexy Brain: How Sizzling Intimacy & Balanced Hormones Prevent Alzheimer’s, Cancer, Depression & Divorce and a breast cancer survivor of 26 years.

Why do you refer to hormones as nature’s physiologic internet system?

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Fighting the Flu

Devaki Lindsey Berkson

Hormones send invaluable “email” signals to cells throughout the entire body and brain.

What is the difference between HRT and BHT? Synthetic hormones are altered by pharmaceutical companies to make them profitable. Bioidentical hormones are like

those made by the body and designed by Mother Nature. I advise tracking hormone levels every decade throughout life to determine which levels help an individual feel their best. Unfortunately, doctors are still being taught that hormones are mainly important for reproductive or sexy things, addressing issues like peri- or postmenopause, andropause, erectile dysfunction or disease.

How did the Women’s Health Initiative (WHI) affect the use of hormones? Up until 2002, when WHI prematurely stopped one of its hormone study groups which was prescribed a combination of Premarin plus synthetic progesterone, estrogen therapies were the recommended standard of care for menopausal women and the biggest-selling pharmaceuticals in history. Medical journals, research institutions and expert cancer doctors accepted that estrogen was safe and did not increase the risk of breast cancer. Carried out by the U.S. National Institutes of Health from 2002 to 2008, WHI conducted a series of 40 group studies following the health of 161,809

postmenopausal women. Studies covered various aspects of aging women’s health from diet, bone health and nutrients to heart health and the risk of hormonedriven cancers, as well as two randomized trials on hormone therapies. The resulting claims that the HRT combo of Premarin plus synthetic progestin significantly increased the risks of breast cancer, cardiac events, Alzheimer’s disease and stroke alarmed the public and huge numbers of U.S. doctors stopped prescribing hormones.

What has changed? By 2004, re-analysis of the combo study demonstrated opposite findings, and a 19-year follow-up WHI analysis revealed that estrogen protects against breast cancer while on it and even 10 years after, while progestins do the opposite. Dr. Leon Speroff, professor at the University of Oregon and the physician who authored Clinical Gynecologic Endocrinology and Infertility, twice concluded after reviewing every statistical nuance of the WHI, “There continues to be good reason to believe that there are benefits associated with treatment, including improvement of quality of life beyond the relief of hot flushes, maximal protection against osteoporotic fractures, a reduction in colorectal cancers, maintenance of skin elasticity and the possibility of primary prevention of coronary heart disease and Alzheimer’s.” Although new science clearly showed that hormones rule body and brain health and are critical for staying healthy, fighting illness long-term rather than short-term and lowering mortality timing by preventing heart attacks and strokes, CEOs of Big Pharma companies that provided the synthetic hormones used in the WHI trials continued to fight hard against BHT formulated by compounding pharmacists. Now these very same CEOs have released a BHT combination of estradiol and progesterone and are writing in peer review studies about how much better and safer it is. Big Pharma intends be the sole source of supply. They plan to do that by eliminating their competition: compounding pharmacies.

What is your experience with compounding pharmacists? The FDA purports that compounding pharmacies are dangerous, unregulated and use items that are too complicated to compound. Not true. Compounding pharmacists are skilled professionals at mixing bioidentical hormones to a doctor’s prescription. I’ve successfully been using compounding pharmacies for more than 30 years. A compounding pharmacist should be part of the health team when natural, bioidentical hormones are prescribed. Their knowledge can provide a wealth of experience for doctor and the patient. Furthermore, they provide an invaluable service at manufacturing a safe product that is unique for a particular patient.

Hormones are so critical that even if you’re prescribed HRT, it’s better than losing out for decades on the hormone signals that keep your body younger and less inflamed. To be without healthy hormone signals is an aging and pro-inflammatory process to the body. In other words, get hormones any way you can. While synthetic is better than nothing, bioidentical trumps synthetic. DrLindseyBerkson.com offers a podcast archive, blog, newsletter and membership opportunities that include live, monthly, Zoom conversations. Linda Sechrist is a senior staff writer for Natural Awakenings.

Coming Next Month JUNE

Integrative Approaches to Men’s Health Plus: Treating Depression Naturally Travel for the Planet Tips for Eating Vegan on Vacation April 2021

calendar of 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.

SATURDAY, MAY 1 The 6th Annual Garden Show and Spring Festival – 9:30am-4pm. $4-$10. Arts, crafts, food trucks and vendors from all over Florida selling native, exotic and unique plants. There will be live music featuring a different band for each hour. Cedar Lakes Woods and Gardens, 4990 NE 180th Ave, Williston. 352-529-0055. CedarLakesWoodsAndGarden.com. Hands On Building with Cobb – May 1-2. 10am2pm. $60. Two day workshop constructing a natural, cobb wall and bench. Learn the techniques from start to finish. Upon completion, a home cooked vegetarian meal will be prepared over a cow dung fire in a cob oven. Alachua Eco Teaching Farm, 17306 NW 112th Blvd, Alachua. 386-462-2017. AlachuaTemple.com. Age of Electricity: Latimer, Edison, and Tesla – Noon-5pm. Free-$12.50. Explore the work of early 19th century inventors and their innovative ideas that swept the country. The Cade Museum for Creativity and Invention, 811 South Main St, Gainesville. 352-371-8001. CadeMuseum.org. Differentiating Your Thoughts From What is Spirit Communication – 3-5:30pm. $36. Online class. International Foundation for Spiritual Knowledge. Call to register. 407-247-7823. Ifsk.org.

SUNDAY, MAY 2 Ponies and Paddle Tour – 8:30am-2:30pm. $127. A full day adventure with Lake Life Paddle. Horses by land, Paddleboards or Kayaks by water. During one portion of our adventure we will set out on a one hour trail ride on horseback. No previous riding experience is required. Cactus Jack’s Trail Rides, 11100 SW 16th Ave, Ocala. 407-300-8781. LakeLifePaddle.com. Fun at the Park 4th Annual Music and Art – 1-4pm. $10. An afternoon of fun at the park

with music and art for the entire family. Sholom Park, 7110 SW 80th Ave, Ocala. 352-873-0848. SholomPark.org.

WEDNESDAY, MAY 5

equine event WEDNESDAY, MAY 5 2021 Region 12 Championship Horse Show – May 5-9. 8am-9pm. Region 12 of the Arabian Horse Association. Prizes to follow show. Stable space available for rent upon registration. World Equestrian Center Ocala, 4090 NW 84th Ct, Ocala. 352-629-6229. GoldenOcala.com.

THURSDAY, MAY 6 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, MAY 7 Ask The Master Gardener – Free. 9am-3pm. Cold tolerant plants versus cold protection with Lisa Sanderson, Master Gardener Coordinator for UF/ IFAS Extension Sumter County. Sumter County Service Center, 7375 Powell Rd, Wildwood. 352448-1435. Ifas.Ufl.edu. 2021 Marion County Go Red for Women – Noon1pm. Free Online. Join the mission to raise awareness around the fight against the number one killer in women: cardiovascular disease. Dress in red to show your support. Online event. 850-942-2803. MarionGoRed.heart.org.

Coming Next Month JUNE

Treating Depression Naturally Plus: Integrative Approaches to Men’s Health Travel for the Planet Tips for Eating Vegan on Vacation

North Central FL Edition

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, MAY 8 The Hometown Market – May 8-9. $10. 10am5pm. Monthly celebration of hometown businesses, homemade arts and crafts, and fresh produce and even more vendors. Produce box available on both days. Beasley Farms, 10137 Preston Road, Brooksville. 352-215-9054. BeasleyFarmofBrooksville. blogspot.com. Ocala Sisterhood Tribe Monthly Women’s Circle – 6-8pm. Free. 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, MAY 9 FAFOs Symphony Under The Stars – 3-9pm. $20-$60. Family fun with music, food and fireworks to celebrate Mother’s Day. Performance by Ocala Symphony Orchestra. Ocala Golf Club, 3130 E Silver Springs Blvd. 352-867-0355. FAFO.org.

TUESDAY, MAY 11 Sun Protection…Should You Eat It or Wear It? – 6:30pm. Free. Three things about the dangers of sun protection and how you can improve on it. Space is limited due to COVID. Call to register. Dr. Randy Bryant, 1315 SE 25th Loop, Suite 103, Ocala. 352694-7700. DrRandyBryant.com.

WEDNESDAY, MAY 12 Your Soul’s Contract, Making Up Karma – 2:30pm and 5:30pm. $30. Led by JoEllen Blue. Comprehensive two hour workshop on what all

this means to you and your current life. Please call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

$35-$50. Guided paddle on the newest conservation, Santa Fe Springs Preserve. Bible Camp Road Boat Ramp, 2023-2099 SE Bible Camp St, High Springs. 352-373-1078. AlachuaConservationTrust.com.

THURSDAY, MAY 13

WEDNESDAY, MAY 26

Orange Blossom Jamboree 2021 – May 13-16. $110. 2:20-7pm. Three day music and art festival to dance, connect and enjoy good vibrations while healing your heart. Sertoma Youth Ranch, 85 Myers Rd, Brooksville. OrangeBlossomJamboree@live. com. OrangeBlossomJamboree.com.

Crystal Workshop – 2:30 and 5:30. $30. Led by JoEllen Blue. Two hour workshop on what crystals mean, their properties and applications, as well as how to cleanse and care for them. Please call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

Guided Meditation – 3-4pm. Love donation. Led by Mary Dodd. Please call the store to confirm your spot. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

Full Moon Drumming – 6:30pm. Free. Drumming will be outside. Please bring a chair. Unity of Ocala, 101 Cedar Rd, Ocala. Located in Silver Springs Shores. UnityOcala.org.

SATURDAY, MAY 15

Differentiating Your Thoughts From What is Spirit Communication – 10am-12:30pm. $35. In person class. International Foundation for Spiritual Knowledge. Call to register. 407-247-7823. Ifsk.org.

equine event SATURDAY, MAY 15 Western Dressage Show – $25. 8am-5pm. All day dressage show that is USEF Local Licensed and WDAA Licensed, which means WDAA horses can earn double points. Florida Horse Park, 11008 S Hwy 475, Ocala. 352-307-6699. FlHorsePark.com. Differentiating Your Thoughts From What is Spirit Communication – 10:30am-1pm. $36. Online class. International Foundation for Spiritual Knowledge. Call to register. 407-247-7823. Ifsk.org.

MONDAY, MAY 17 Museum in the Parks: Herpetology – $12. 9:3011am. Learn about Florida’s reptiles and amphibians by exploring collections, hiking, and participating in activities. Participants will receive a personalized tour of the area, an up close look at the specimens and help identify animals seen during the program. This event is best suited for families with children grades 1-6. Paynes Prairie Preserve State Park, 100 Savannah Blvd, Micanopy. FloridaMuseum.com. 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.

THURSDAY, MAY 20 Artist’s Outlook – 7-8:15pm. Online event. Free. Led by Artist Matthew Bennett and Aneesha Rhodes. Free online series featuring an Artist from the Appleton’s permanent collection speak about their inspirations and processes as well as their own journey as an Artist. Appleton Museum of Art, 4333 E Silver Springs Blvd, Ocala. 352-291-4455. AppletonMuseum.org.

Guided Upper Santa Fe River Paddle – 9am-1pm.

Integrative Approaches to Men’s Health Plus: Treating Depression Naturally Travel for the Planet Tips for Eating Vegan on Vacation

SATURDAY, MAY 29

SATURDAY, MAY 29 2021 Thai Massage Certification – May 29-30. $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. 352888-4669. BodhiSangha.com.

SUNDAY, MAY 30 Guest Speaker – 9:30am and 11am. Free. Speaker, Janice M. Puta, is a SRA Certified Consultant and Teacher in Spiritual Response Therapy and has completed certifications in Spiritual Direction, Emotional Freedom and Healing, the Prosperity Partnership Program for Guides and Teacher in Spiritual Response Therapy. Unity of Ocala, 101 Cedar Rd, Ocala. Located in Silver Springs Shores. UnityOcala.org. 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.

Remember,

PLANS CHANGE!

SATURDAY, MAY 22 Alachua County Farmers Market – 8:30amNoon. Free. Local farmers with seasonal and local farmed foods such as veggies, fruits, eggs, meat, dairy, honey, edibles and nursery plants. Alachua County Farmers’ Market, 5920 NW 13th St, Gainesville. 352-371-8236. 441Market.com.

JUNE

Please call ahead to confirm dates and times.

JULY

Food as Medicine Plus: Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

AUGUST

Boost Happiness & Well-Being Plus: Back-to-School Wellness Tips Benefits of Having a Life Coach Shamanism Today

April 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

tuesday

Get More From Your Core Hatha Yoga – Starts Mar 14. 9-10am. $12. Beginner level for those who have an existing yoga practice and are familiar with basic poses. Intended to strengthen every part of your core with focus on strengthening muscles from your thighs to your sternum. Online and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.org.

Every BODY Hatha Yoga with George – Starts Feb 16. 10:30-11:30am. $12. Learn to Yoga your way! Class for those who want to start a practice, who have limited flexibility or mobility or who just want to enjoy a gentler practice in a positive, energy-filled space to experience all the benefits of yoga at the appropriate level. Online and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.org.

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

Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517.

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.

Game Night – 7:30pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.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.

thursday

ACA Meeting – 6pm. Adult Children of Alcoholics. Unity of Ocala, 101 Cedar Rd. 352-687-2113. Mail@UnityOcala.org. UnityOcala.org.

A Morning Cup of Joe Hatha Yoga – Starts Mar 18. 9-10am. $12. Beginner class with a slowvinyasa-style flow for those who have an existing yoga practice and are familiar with base poses. Intended to build heat, boost energy and conclude by leaving you feeling balanced, calm and ready to take on the day. Online and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-5250247. NadiOmWellness.org.

Stand By Me Yoga – Starts Mar 15. 6-7pm. $12. Beginner class with an opportunity to “level up” for intermediate practitioners who would like to participate in a gentle but active stretch for the entire body with an emphasis on standing poses. Online and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.org. A Course in Miracles – 6:30pm. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org.

North Central FL Edition

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.

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.

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. Partner Yoga – Apr 9-23. 6:30-7:30am. $20 per couple/partners each week. $50 for all three weeks. Enjoy an hour of supporting each other on the mat. Includes seated, standing and reclined poses in which you truly lean on, support and stand by each other’s side. Livestream and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-5250247. NadiOmWellness.org. 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 13 th St, Gainesville. 352-371-8236. 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. Bend and Extend Yoga – Starts Mar 6. 9-10am. $12. This beginner’s level, gentle practice will start with a full body warm-up and proceed to bending our bodies to help improve balance, flexibility and mobility. Online and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.org. 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. ABC Yoga Workshop – May 8-29. 10:30-11:30am. $45 for all four weeks. Absolute beginner yoga,

4-week class series. Workshop is an introduction to basics so participants will feel more comfortable as they begin their yoga journey. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.org. Total Body Fitness Workshop – Apr 3-24. 10:3011:30am. $45 for all four weeks. Beginner level for those interested in improving their strength and flexibility. The first three weeks will focus on strengthening a different area of the body, upper body, mid body and lower body. The final week will focus on strengthening the total body. Livestream and in-studio. Space is limited in studio. Pre-registration required. Nadi Om Wellness, 6118 SW St Rd 200, Ocala, 352-525-0247. NadiOmWellness.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. 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

FOOD CODES

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.

DEVELOP A 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.

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.

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.

SUPPLEMENTS F R EE E X C L U S IV E P L AN T B A S E D SUPPLEMENTS – Try Terra Power Greens for Free! Just pay shipping. TerraLifeStore.com, click free sample set or Amazon. 954-459-1134.

April 2021

community resource guide

FUNCTIONAL MEDICINE

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

ENERGY BALANCING

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, back cover.

CHIROPRACTOR DR. RANDY BRYANT

352-694-7700 The first combined Holistic, Family Practice Clinic 1315 SEAnti-Aging, 25th Loop, Suiteand 103, Ocala in Central Florida and The Villages Info@DrRandyBryant.com

352-750-4333 Dr. Bryant’s holistic approach and SERVICES OFFERED: natural solutions for many common ✦ Chelation and IV Nutrient ✦ Peptides Urinary Incontinence ✦ Exosomes:health The Next issues ✦have improved the ✦ Femlift Vaginal Tightening Generation in Regeneration lives ofTherapy many from around the ✦ Soundwave for ED Therapy and Stem Cell ✦ Laser for painto the ✦ Amniotic world. Services areTherapy tailored ✦ Spectravision (Full Body ✦ Adipose needs of each unique patient. You Analysis Test) ✦ Bone marrow ✦ Nutritional Counseling ✦ PRP-platelet Rich Plasma will not experience any of the ✦ Weight Loss ✦ Prolo Therapy ✦ Pulse Magnetic ✦ Prolozone snapping, cracking or Wave popping ✦ Antioxidant Evaluation ✦ Neural Therapy usually associated with chiropractic Dr. ✦ Mineral treatment. Evaluation ✦ Bio-Identical Hormone ✦ Heavy Metal Evaluation Therapy Bryant has Replacement been involved with the sport of rodeo as Individual responses may vary a treating physician since 1995.

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.

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 the diagnostic phase through Nelson Kraucak, MD, FAAFP the treatment and follow up, from simple issues to the “We are committed to aid and chronic conditions, Dr. Kraucak most complicated promote the body’s innate and his team assure you and your family have mechanisms to heal andwill achieve homeostasis for optimum health comprehensive, innovative and the latest therapeutic by introducing and using natural support.with See ad, page 2. approaches innovative and cutting-edge technology.”

FARMERS MARKET HARBISON FARM CATTLE AND PRODUCE

COLONICS GENTLE Jaclynn WATERS HEALING CENTER Sola, LMT Karin Panyko

MA56771 Licensed Aesthetician 352-374-0600 Over 10 years experience Specializing In: Over 13 years experience Gainesville Specializing In: • Raindrop Therapy – • Cupping for • Micro Derm Abrasion Aromatheraphy Pain Relief and Info@GentleWatersHealing.com • Spa Facial/Galvanic (tightens Lymphatic Drainage utilizing essential oils

4686 NE County Road 329 Anthony, Florida Gretta Ellis, ARNP 352-239-3552 Over 10 years experience Specializing In: GVTHarbison@embarqmail.com • Chronic Disease • Gastro-Intestinal Disorders • Alternative Medicine • SIBO/Leaky Gut • Bio Identical Hormone Replacement - BHT • ER and Internal Medicine Experience

Locally grown, whole, organic food from working Florida farms. The The therapists at Gentle Waters Harbison family’s daily market Healing Center assist each offers fresh produce, grass-fed beef, individual with detoxing using eggs, Amish products, and local colon hydrotherapy and/or far honey, plus a variety of jams, jellies, infrared sauna. Call Dawn Brower Healing Central Florida, One Stem Cell at a Time! On-Site Financing Available and preserves. Our mission is to for more information or Partners visit Family Medicine Healthcare Call to Schedule 1501 HWY 441, Suite 1704, The Villages, FL, 32159 food to the community and help those provide healthy G e n t l e Wa t e r s H e a l i n g . c o m . www. HealthcarePartnersFL.com Your Appointment: in need. Call us to inquire about our Food Relief Fund MA41024, MM15426. Hours: Monday-Thursday: 8:00 am to 5:00 pm 352-750-4333 Friday: 8:00 am to 12:00 pm and we may be able to help you with groceries.

• Myo Fascial Release • Deep Tissue Massage • Cranial Sacral SpectraVision • Reiki Master Tuning Forks • Colonics

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

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.

Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. ~Oprah Winfrey 36

North Central FL Edition

JAMES LEMIRE, MD

Lemire Clinic 9401 SW Hwy 200, Suite 301 352-291-9459 LemireClinic.com D r. L e m i r e i s b o t h B o a r d 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, back cover.

LEIGH STEINBERG, M.S., FMCHC NBC-HWC 352-462-3033 HealthCoachingByLeigh.com LeighSteinberg@outlook.com

Having worked in the medical field for over 25 years, Leigh recently became a health and wellness coach in order to provide support and accountability for clients trying to achieve their own health goals or ones recommended by their practitioner. With a background in Functional Medicine, she will work with you in all areas of health including sleep, nutrition, movement, stress and purpose with a focus on what helps you to find the perfect balance. Virtual and phone appointments available.

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 35.

HEALING AND WELLNESS MICHAEL BIAMONTE, CCN

The Biamonte Center for Clinical Nutrition All Appointments via phone and video. 352-290-3959 NewYorkCityCandidaDoctor.com Michael Biamonte has been in practice for over 30 years, is the author of “The Candida Chronicles” and is a World Recognized Candida elimination expert. His office has proprietary software developed for NASA that help identify and treat all nutritional deficiencies. Offering both phone and video appointments. See ad, page 3.

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. We can special order many products. We offer senior discounts everyday. Ask about our Frequent Buyer Program. See ad, page 27.

HOLISTIC HEALTH DEBORA DONAHUE, ARNP-BC Symphony Healthcare, Inc 1317 SE 25th Loop, Suite 101, Ocala 352-629-5939 SHCOcala.com

Let’s work together to get to the root cause of your health condition. Debora will listen to your concerns and provide a holistic treatment plan. We will use your insurance plan for visits and testing whenever possible. We specialize in autoimmune, thyroid, digestive and hormonal disorders. Call for your free 10 minute consult.

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 13.

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

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 31.

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 7.

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, back cover.

April 2021

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April 2021

North Central FL Edition

Natural Awakenings May 2021

Articles inside

BABY BITES

Natural Mama

STAY FIT WITH BODYWORK THERAPY

ECO-COSMETICS

SUSTAINABLY STYLISH

Women's Wellness Depends on Whole Foods

INTEGRATIVE WOMEN'S WELLNESS