Natural Awakenings July 2021

E R F

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HEALTHY

LIVING

HEALTHY

PLANET

EATING WELL

WHY FOOD IS MEDICINE

How to SLEEP Better Naturally Urban Gardening F O R FOOD SECURITY

Running as a Spiritual Practice How PETS Help Kids Thrive

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North Central FL Edition

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“Dr. Michael Biamonte is the ONLY doctor who cracked the code on how to heal the digestive tract and balance the mind and body without using prescriptions.

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letter from publisher

HEALTHY LIVING HEALTHY PLANET

W

elcome to our July issue! Summer is here, and

NORTH CENTRAL FLORIDA

for many that means outdoor fun and backyard barbeques. This month, we focus on the healing

Publisher Sheila Mahan

power of nutrition, so when planning your summer cookouts, try

Editor Martin Miron Events Dana Malans

to incorporate a rainbow of healthy options. Our feature article,

Design & Production Martin Friedman

Chelsea Rose

“Food as Medicine,” offers tips and insight into the benefits of eating a variety of colorful fruits and veggies to improve your overall

Sales & Marketing Angela Durrell

well-being. Remember, deciding to eat healthier goes beyond

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

as choosing locally grown, grass-fed beef or vegetarian alternatives. All that healthy eating may encourage you to grow your own food.

Many residents in our community are fortunate to have gardens to grow fresh fruits and vegetables. It might be hard for us to imagine not having local produce nearby, but for those living in cities or food deserts, it can be very difficult to find. The article “Growing front yard gardens and community gardens. Growing your own food or helping to main-

CEO/Founder Sharon Bruckman

article “Sizzling on the Grill” for tasty recipes and tips for healthier grilling options such

Food Security” discusses some novel, creative ways to grow food, such as rooftop gardens,

NATIONAL TEAM

just cutting out fast foods that can become addictive. If you’re a grill master, check out the

Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 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.

tain a community garden can feed the soul, as well.

You might even want to start making homemade treats for the family canine.

Homemade dog treats are easy to make, inexpensive and you control the ingredients.

Store-bought treats require a lot of resources to mass produce and transport. Plus, do you really know what’s in them? To inspire you to make your own, we’ve included a couple of recipes to try.

Be sure to check out all the articles in this month’s issue that promote healthy nutrition and healthy living. Our digital issue can be found on the website, along with many other articles and a local businesses directory. I hope you have a great July.

Sheila Mahan

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

Natural Awakenings of North Central Florida is a faithful steward of global resources.

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

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North Central FL Edition

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Coming Next Month

AUGUST

Boost Happiness & Well-Being

Plus: Shamanism Today Back-to-School Wellness Tips Benefits of Having a Life Coach

Natural Awakenings is a family of more than 55 healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 12 GROWING FOOD

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SECURITY

The Benefits of Urban Gardening

14 BEING WELL

HAS NEVER BEEN EASIER

16 SIZZLING ON THE GRILL Healthy, Sustainable Summer Fare

20 FOOD AS MEDICINE

16

The Healing Power of Nutrition

24 SOULFUL STRIDES Running as a Spiritual Practice

26 SWEET SLUMBER Natural Tips for Deep Sleep

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28 PET HAPPY 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.

How Animals Help Kids Thrive

30 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

DEPARTMENTS 6 news briefs 9 health briefs 10 global briefs 11 eco tip 12 green living 16 conscious eating 23 business

spotlight 24 fit body

26 healing ways 28 healthy kids 30 natural pet 32 calendar 35 classifieds 36 resource guide July 2021

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news briefs

Saturday Family Discovery Camps

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lorida Museum of Natural History Saturday Family Discovery Camps are designed for adults and children finishing kindergarten through sixth grade. Each week, a program from 9 to 11 a.m. will cover a different museum-based topic and outdoor exploration of the University of Florida (UF) Natural Area Teaching Laboratory with science investigations, outdoor explorations and activities led by Florida Museum educators and staff; and take home activities to continue the fun at home.

On July 10, scientist Crystal Hartman, from the UF Fishing For Success program, will lead an adventure to learn more about water and what lives in it. Wear clothes that can get muddy.

On July 17, ornithologists Adam and Gina Kent from the Avian Research and Conservation Institute will explore how scientists track birds and show how to find and observe them in the wild.

On July 24, museum entomologists Kristin Rosetti and Matt Standridge will explain how scientists collect and study insects in the field.

On July 31, UF Plant Pathology graduate student Sarah Prentice will be getting up close and personal with mushrooms and other fungi.

Cost is $10 to $12. Social distancing and masks are recommended.

Location: 215 Hull Rd., Gainesville. For more information, call 352846-2000 or visit FloridaMuseum.ufl.edu.

Celebrate Historic Inverness

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amily Day at the Old Courthouse Heritage Museum on July 4 inside the Citrus County Courthouse in Downtown Inverness coincides with the grand opening of the Smithsonian Museum on Main Street exhibit Water/Ways, which is traveling to seven host sites throughout the state through a collaboration between the Smithsonian Institution and Florida Humanities. It will remain on display for public viewing through August 21.

Visitors on July 4 can enjoy pirate tales, family crafts and get creative and competitive in our miniature DIY boat races. Across the street at the historic Valerie Theater, the city of Inverness will have information on water safety, face painting and a free showing of Finding Nemo. Permanent exhibits include displays and artifacts devoted to Citrus County’s history and more recent developments such as the impact of the citrus and film industries on Central Florida.

Admission is free. Location: 1 Courthouse Square, Inverness. For more information, call 352-341-6428.

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North Central FL Edition

Dragon Rises College Practices and Teaches Oriental Medicine

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ragon Rises College of Oriental Medicine (DRCOM) offers a 10-semester Master of Acupuncture and Oriental Medicine program for people looking to change their career. The program is accredited by the Accreditation Commission for Acupuncture and Oriental Medicine and licensed by the Florida Commission for Independent Education.

Dragon Rises College gets its name from Dr. Leon Hammer’s book Dragon Rises, Red Bird Flies. The Dragon is the symbol of force and power: the energy of the cosmos.

The red bird, or phoenix, is the emerging soul arising from the ashes of immolation, growing toward a oneness with God, the Tao, all that is. Consequently, the dragon is the power or life force, and the red bird is the rhythm of the universe. Together, they make up the energetic “evolution of a being.” In Chinese vernacular, the dragon is often used to symbolize people that are considered excellent and outstanding: attributes of which we are all capable.

DRCOM offers one of the most comprehensive Oriental Medicine educational programs in the U.S., providing exceptional training in Chinese herbs and all aspects of Chinese diagnosis, with special emphasis on the science and art of pulse diagnosis. Contemporary Oriental medicine emphasizes the lifestyle of each patient as a primary cause of disease and a key component of treatment.

The goal to have students graduate and become successful, caring and competent licensed acupuncturists. These practitioners of contemporary Oriental medicine are able to help people achieve not only genuine healing, but also to lead them to their highest sustainable level of long-term health and wellness.

The DRCOM student clinic is open to the general public by appointment only, but walk-ins are welcome to make an immediate appointment and may be seen if there are any last-minute openings. All treatments are supervised by a licensed practitioner.

The initial appointment includes a thorough exploration of the history of current medical concerns, as well as details about past medical conditions from birth.

The initial visit is also a time when students and supervisors conduct a thorough pulse examination which yields information that guides therapeutic intervention. “Pulse diagnosis is a vital tool in Oriental medicine, and at Dragon Rises College, we practice a highly refined form of this art,” says Hammer.

Treatments at the clinic include acupuncture, herbal medicine, lifestyle consultation and therapeutic massage. Each procedure will be carefully explained beforehand. Allow two hours for the treatment, have a light snack or meal before attending the clinic appointment and wear loose-fitting clothing.

Dragon Rises College of Oriental Medicine is located at 1000 NE 16th Ave., Bldg. F, Gainesville. For appointments and more information, call 800-606-6685, email Info@DragonRises.edu or visit DragonRises.edu. See ad, page 33.

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itrus County Parks and Recreation will be bringing games and sports equipment to one of four local parks on Tuesday evenings from 5 to 8 p.m. through October for friendly outdoor fun as part of their new rotating mobile recreation program.

The rotation will be first Tuesdays: Beverly Hills Community Park; second Tuesdays: Wesley Jones Park (Citrus Springs); third Tuesdays: Homosassa Area Recreation Park; and fourth Tuesdays: Floral Park.

Games includel life-size Connect 4 and chess, cornhole, Jenga, sack races, three-legged races, hopscotch, hula hooping contests, four-square, kickball, soccer, basketball, flag football and/or tennis, depending on attendance.

Admission is free, with CDC social distancing. For more information, call 352-527-7540.

Walk on the Wild Side at Carson Springs

Goat Yoga Has Arrived

facebook.com/Farm2URevue/

Game Night in Citrus County

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eautiful Creatures Animal Ranch is offering Goat Yoga from 9 to 11 a.m., July 17, which employs small or baby goats that jump on participants’ backs during class while doing yoga poses.

According to Arizona Goat Yoga, “The presense of goats not only keeps the mind calm and the body relazed, but it also improves the whole workout routine. With a goat on their back, the students exert more effort and energy to keep the pose.”

Goat Yoga begins with a one-hour, beginner-friendly yoga class.

After meeting the instructor and settling into a spot, the class is joined by a group of young and energetic baby goats running, jumping, playing and climbing all over. Afterward, a barnyard walking tour allows students to meet the other animals that reside on the farm.

Cost is $30. Location: 19410 SW 25th Pl., Dunnellon. For more information, call 845-518-1239 or 352-512-8284, email FarmToYouRevue@icloud.com or visit FarmToYouRevue.com.

News to share?

Submit information to Sheila@GoNaturalAwakenings.com.

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he Carson Springs Wildlife Conservation Foundation is offering Walk or Ride Saturday Morning Tours 10 a.m. to noon, July 31, guided by professional zoologists. Visitors will witness big cat feeding demonstrations up close and feeding the rhinos, as well as a meet-and-greet with baby hyenas, lemurs and baby exotic cats. Instead of walking, guests can ride or and drive along the tour path in wildlife-themed, motorized, tour vehicles suitable for older folks.

Located on 275 acres of woods and farmland with approximately 30 rare and endangered species and more than 100 animals, all the tigers and lions were relocated by Florida Fish and Wildlife Commission transferred from bankrupt facilities. Most other species are part of survival breeding plans, retired from zoo breeding programs or part of the education program, which features species from different parts of the world.

All donations go to animal care and conservation. There is no state of federal funding to support the animals, and they are totally dependent on private donations

Submittal deadline is the 10th of the month.

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)

Walking Tour: adults, $35/age 2 to 11, $10/under 2, free/motorized vehicles, $65 (See website for limitations). Reservation required, no general walk-through or admission allowed. Location: 8528 E. CR 225, Gainesville. For more information, call 352-468-2827 or visit CarsonSpringsWildlife.org.

July 2021

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Back 2 School Bash 2021

news briefs

Learn All About the Squirrels

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he Fort King National Historic Landmark and Visitor Center is conducting a Wildlands Nature Adventure, A Day in the Life of the Squirrel, from 9 to 11 a.m., July 3, for children from 6 to 16 years old. An Ocala park ranger using Project Wild curriculum will teach about different local squirrels, their lifecycles, what they eat and where they live. Topics include outdoor stewardship, natural resource education and Florida history. Kids will learn about wilderness, outdoor ethics, connectivity with nature and participate in outdoor recreation.

The Fort King National Historic Landmark was the original site of Fort King, a major military post during the Second Seminole War. As the first interior fort in Florida, it was a symbol of the government’s resolve to conquer an inhospitable land. After the war, Fort King became the Marion County seat.

Admission is $10 per child. Location: 3925 E. Fort King St., Ocala.

For more information, call 352-368-5533, email fkha.fortking@ gmail.com or visit FtKing.org.

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North Central FL Edition

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arion County Children’s Alliance, Community Legal Services of Mid-Florida, Inc. and the city of Ocala, in partnership with Marion County Public School System will present the 18th annual Back 2 School Bashfrom 10 a.m. to 1 p.m., July 31, at Friends Recycling Center, in Ocala to provide students in the community with the supplies they need to succeed in school this year.

Students can receive free backpacks filled with school supplies and a free lunch for all attendees while supplies last.

Drive-through only—participants cannot leave their vehicle— no walk-ups allowed. Children must be in the car to receive backpack—no exceptions.

The objective is for every child to have the best learning opportunity possible, starting with the necessary tools they need to be successful in the classroom. This is sometimes impossible for many families with budgets that are already stretched thin.

Admission is free. Location: 2350 N.W. 27th Ave., Ocala. For more information, call 352-438-5993.

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The Candida Diet

health briefs

Try Saffron Extract to Raise Mood

giovana spiller/Pexels.com

Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.

ba tik/Pexels.com

Resolve Arguments the Same Day for a Happier, Healthier Life Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level—negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eight-day period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated. Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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andida is a yeast or fungus; it can be considered vegetation. The Candida diet is similar to the South Beach diet and the paleo diet—low in carbohydrates; sugar (even in healthy foods like fruit); and fermented foods like vinegar and alcohol.

That’s because all these foods feed candida and make it worse. They also make it harder for medicines to kill it.

Starches (carbohydrates) come next; they convert to sugars in the body. When eating them, choose foods that are lower on the glycemic index—rating how fast a food converts to sugar in the bloodstream. Fermented foods like soy sauce and vinegar can produce an allergic reaction in the Candida sufferer’s intestinal tract. Foods from the fungus family, like mushrooms and foods high in baker’s yeast can have the same effect.

For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of plants.

One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy, but in their raw state contain toxins. So 10,000 years ago, when humans learned to cook these foods to make them edible, we probably doubled the number of calories we could get from the plant foods in our environment.

Grains, beans and potatoes, which form a large proportion of the modern diet share important nutritional characteristics: They’re high on the glycemic index, they’re a poor source of many important nutrients, they contain small amounts of toxins and they cause problems by displacing more nutritious foods.

Diet rarely causes candida, which is usually triggered by antibiotics, steroids, birth control pills or other drugs. However, a diet high in sugar, starch and alcohol consumed during a period of extreme stress can bring about Candida just as if we had taken these medications. Diet also rarely eliminates candida; there’s always enough blood glucose to keep it alive.

But a low-carb diet weakens it so that medicines can destroy it.

Michael Biamonte owns the Biamonte Center for Clinical Nutrition. For more information, visit FloridasCandidaDoctor.com or Health-Truth.com. See ad, page 3.

———————— Sponsored Content ———————— July 2021

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Doctors’ Orders

global briefs

Local Veggies

Huge Indoor Vertical Farm to Serve Food Desert

The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food year-round. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming.

By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

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North Central FL Edition

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halberg/AdobeStock.com

Researchers are using recycled rock dust to enrich farm and rangeland soils to accelerate the processes by which soils capture atmospheric carbon. The natural process of rock weathering provides a proven method of capturing carbon from the atmosphere and putting it into the soil, where it may remain for centuries.

Benjamin Z. Houlton, the Ronald P. Lynch Dean of the Cornell College of Agriculture and Life Sciences, says, “Soil can be part of the solution set. It will not save us, but it can help to put us on path to negative emissions.”

Field testing has been conducted for a year with positive early findings. Iris Holzer, a Ph.D. student at the University of California-Davis, has seen a doubling of the rate of carbon capture in soils with rock amendments compared to soils without.

Excess carbon speeds up the greenhouse effect, which causes rising temperatures and other challenges to global security, food production, economic growth, infrastructure and human and ecosystem health. Over a five-year period, crushed volcanic rock added to agricultural soils across the globe could remove 2.8 billion tons of carbon.

Hayek Hospital, in suburban Beirut, Lebanon, launched a 100 percent plant-based menu in March as a “moral responsibility”.

Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems.

The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers.

The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals.

The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plant-based meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology. New York and California now have laws requiring hospitals to provide a plantbased option with meals.

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Volcanic Ground Cover Slows Climate Change

monamakela.com/AdobeStock.com

All-Vegan Menu Debuts at Lebanon Hospital

Rock On

sink or in the freezer. A review of several options can be found at TheSpruceEats.com.

eco tip

n A yard bin or pile. Due to critters

skórzewiak/AdobeStock.com

and pets, a lid is recommended.

Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

Composting Made Easy

Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps can be recycled through composting into an organic, highnutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material.

Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home.

To start composting, get a couple of containers.

n A covered kitchen bucket.

Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under the

Bins in place, start collecting and piling. Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

An unbalanced pile can be amended.

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

A balanced pile that is stirred or turned weekly will decay the fastest.

Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

Natural Awakenings is

EVERY WHERE In addition to our direct mailed copies and local businesses, Natural Awakenings magazine can be picked up at the following locations:

ALACHUA COUNTY

Bambi’s Cafe 18592 High Springs Main St, High Springs Earth Origins 1237 NW 76th Blvd, Gainesville Sunflower Health Foods 3424 W University Ave, Gainesville Wards 515 NW 23rd Ave, Gainesville

MARION COUNTY

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 2721 E Silver Springs Blvd, Ocala Earth Origins 1917 E Silver Springs Blvd, Ocala

THE VILLAGES & LADY LAKE Winn Dixie 820 Old Camp Rd, The Villages Lady Lake Library 225 W Guava St, Lady Lake Green Apple Health Food 175 Rolling Acres Rd, Lady Lake Almost Perfect Furniture 15004 US 441, Summerfield Winn Dixie 11310 US Hwy 301, Belleview Fairy Dust Crystals & Such 11781 SE Hwy 441, Belleview Belleview Library 13145 SE CR 484, Belleview Deb’s Natural Source Health Food 3490 W Dunnellon Rd, Dunnellon Dunnellon Public Library 20351 Robinson Rd, Dunnellon Winn Dixie 10051 S Us Hwy 441, Dunnellon

CITRUS COUNTY

Cenber Ridge Library 425 W Roosevelt Blvd, Beverly Hills Citrus Springs Library 1826 W Country Club Blvd, Citrus Springs Coastal Region Library 8619 W Crystal St, Crystal River Homosassa Public Library 4100 S Grandmarch Ave, Homosassa Rutabagas Health Food 335 S Croft Ave, Inverness Museum Café 10466 W Yulee Dr, Homosassa

DIGITAL EDITION AVAILABLE @ GoNatural Awakenings.com

July 2021

11

Growing Food Security The Benefits of Urban Gardening

irina fischer/AdobeStock.com

by Laura Paisley Beck

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or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in 12

valentina r/AdobeStock.com

green living

North Central FL Edition

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the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

Sharing the Abundance When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals.

Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores.

Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

Tips to Get Started Follow local gardeners on social media to get ideas.

THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are highproducing, low-cost staples.

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FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin.

Reach her at LauraPaisleyBeck@gmail.com.

Email Your Resume to: Sheila@GoNaturalAwakenings.com

July 2021

13

business spotlight

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e Well Holistic Massage are mindfully purchased, and Wellness Center, we try to stick with natural and founded in 2017, offers organic products down to the massage, medical massage, way we clean our office with acupuncture, organic skin Seventh Generation products.” care and facials and oriental Jewell has earned a host medicine, plus yoga starting of accreditations, including August 1, with the addition of massage therapy, therapeutic chiropractic in 2022. They have massage, Thai massage, Thai won awards for finalist in 2019 foot reflexology, Mother and winner in 2020 of the Best Touch prenatal and postnatal of the Best and Central Florida massage, cupping, tuning fork Best Spa, and services include therapy, Thai herbal compress Brittney Jewell (1st Left), Dr. David Park (Center), and the a dazzling menu of massage massage, reiki, polarity Be Well Holistic Team therapies listed on their website. therapy, gua sha and more.

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conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods.

He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mush16

North Central FL Edition

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rooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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F

or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment.

Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

Great Grilling

image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed.

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume)

*Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain. julia volk/Pexels.com

2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

July 2021

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Grilled Cumin Carrots with Pecans, Ricotta and Herbs Yield: 4 to 6 side-dish servings 1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper Trim the tops off the carrots and scrub under running water.

Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.

Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix. Cover and leave to marinate for a couple of hours at room temperature.

Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning.

Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper.

Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

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

18

North Central FL Edition

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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

Frog Song Organics

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

Citrus County

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

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

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

Harbison Farm Cattle and Produce

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

July 2021

19

FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

20

North Central FL Edition

SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO).

These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise.

The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall

Follow us @GoNaturalAwakenings

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E

ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods.

In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place.

“About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants

anna shkuratova/AdobeStock.com

Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace July 2021

21

the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida.

Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choice we can make to address the many existential problems that we now face.”

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North Central FL Edition

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

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Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs.

The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being.

The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

business spotlight

Regenerate in The Villages

N

elson Kraucak, M.D., FAAFP, is internationally recognized for his pioneering achievements in holistic and regenerative medicine. He is a diplomate of the American Academy of Family Practice and holds advanced certificates from the American Board of Holistic Medicine and the International Board of Anti-Aging and Longevity Medicine, Heavy Metal DetoxiNelson Kraucak cation and Immune Modulation.

Kraucak is the founding physician of HealthCare Partners Family Medicine, the first integrated Holistic practice in Central Florida and The Villages, specializing in family practice. He 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 Europe, Asia and South America, 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, Kraucak and his team will assure comprehensive, innovative and the latest therapeutic support.

Services offered include family practice, regenerative therapies, alternative treatments, alternative testing, painful conditions, medical marijuana, IV Lounge and chelation.

HealthCare Partners Family Medicine is located at 1501 U.S. Hwy. 441 N., Ste., 1704, in the Villages. For appointments and more information, call 352-750-4333 or visit HealthcarePartnersFL.com.

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From the diagnostic phase through the treatment and follow-up, from simple issues to the most complicated chronic conditions, Kraucak and his team will assure comprehensive, innovative and the latest therapeutic support.

July 2021

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fit body

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

L

acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of healthpromoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of wellbeing after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah.

“The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New 24

North Central FL Edition

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Inner Milestones

Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run,

after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

Spiritual Practices on the Run Michael Fitzgerald: Occasionally, run just for the sake of running. Don’t wear a watch or carry your phone. Take a break from the slavery of electronics.

Then pay attention to nature and the weather. Don’t judge it or wish it away.

Just behold and honor it. You will find that your mind will quiet and you will feel more at peace.

Julia Chi Taylor: It can help to practice a short, five-minute breathing meditation before running. Simply sit and watch your breath, without changing the rhythm. You can become connected to the silence within you and it becomes easier to stay more present to each step and to watch your breathing as you run. It also helps to stay at a relaxed pace with no effort of pushing.

Listen to your footfall and run without any feelings of self-criticism.

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

A

good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

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GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads.

This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

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Sounds for Snoozing

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants.

If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

We might be too old for Rock-a-Bye Baby, but sounds can still lull us to sleep—and they’re right at our fingertips. By dimming the screens of our devices and donning earbuds, we can summon these soothing soundscapes.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

Sleepy Scents The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include: n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind

“Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two.

Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

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TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

Meditations designed to induce sleep are easy to access on a smartphone or tablet with apps like InsightTimer, Calm and Headspace. These include gently guided instructions for approaches like breathing, body scans, visualization, counting and slow movements. Once a meditation is learned, it’s easy enough to do without the app. For Italian neurologist and sleep expert Pietro Luca Ratti, this involves “just lying in bed with your eyes closed, focusing on a point in the wall and finding a calm place to take yourself. Think about the feeling of a deep sleep and will yourself into a happy, relaxing place.”

Music can be used to train the brain to sleep, with insomniacs sleeping increasingly better during three weeks of nightly, 45-minute listening sessions, Taiwan researchers found. A study in Musicae Scientiae reported that many genres (not just classical or New Age) work, and that sleep-inducing music typically has more emphasis in lower frequencies such as a stronger bass, a slow and sustained duration of musical notes and non-danceable, simple, subtle rhythms. Music apps like Spotify, Pandora and Apple Music offer a wide array of sleepinducing playlists.

Short stories and novels can be downloaded from meditation apps, and Amazon’s Audible offers more than 200,000 audiobooks. “The key is to find something that is interesting enough to focus on, but not too intense that it grabs your attention to want to stay up to keep listening,” says pharmacist and functional medicine consultant Meg Mill, of Indiana, Pennsylvania.

July 2021

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healthy kids

Pet Happy How Animals Help Kids Thrive

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by Ronica O’Hara

A

s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets.

Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children.

In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share. Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

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PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child, owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers.

PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in thirdand fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and self-control. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRalphie.com.

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Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets.

PETS TEACH THE CYCLES OF LIFE. Because pets have shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant. A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The Practical Side of Family Pets Evaluate the commitment. “It’s important to remember that taking care of pets is expensive and time consuming, and you’re making a commitment to the pet for the duration of their life,” cautions Jennifer Coates, DVM, an advisory board member of Pet News Daily.

“Fostering is a great alternative if pet adoption sounds like more than you can handle.

Children can also volunteer at some animal shelters (often when accompanied by a parent), allowing them to experience some of the benefits of caring for animals without the long-term commitment.”

Pick a child-friendly dog or cat. The American Kennel Society puts Labrador retrievers, bulldogs, golden retrievers and beagles at the top of their best family dog list.

For cats, birman, ragdoll and Himalayan breeds are recommended as calm choices for kids by PetMD.com. Consider improving an animal’s life by taking home a shelter or rescue dog or cat. Shelter workers can help select a family-friendly choice.

Consider other species. Smaller animals with fewer care demands may be a strategy if house space is limited or if a child needs to grow into responsibilities. Animals that can delight and teach include tropical fish, turtles, rabbits, birds, hamsters and lizards. Mae Waugh Barrios’ three children enjoy feeding, watering and collecting the eggs from the family’s four chickens every day at their Holliston, Massachusetts, home.

“Not only do our farm-fresh eggs provide my family and my children with the best nutrition, it’s also been a lesson in symbiotic relationships. Because we give such good care to our chickens, they show their appreciation by providing us with delicious eggs,” says Barrios, who blogs at RaisingEmergingBilinguals.com.

Train children about safety around dogs. It’s a natural impulse for younger children to run up excitedly to a dog and try to touch it, but this can create fear in the animal and raise the danger of an aggressive response. Instead, teach a child to ask permission of the adult handling the dog, and then to approach it slowly and calmly, letting it smell the back of the downward hand before touching it.

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Doggy Delights Healthy, Homemade Cookie Treats

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natural pet

by Amy Coyle

O

ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Storebought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients.

For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories.

Treats should be ‘high-reward’ and low-calorie, not necessarily big in size.

They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will 30

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A Healthy Choice

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suffice. More ambitious treat-makers might want a muffin pan for custom shapes.

Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

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Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

More Healthful Treat Recipes The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays. For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/ simple-dog-treat-recipes.

Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.

Healthy Treats for Dogs Good Dog Treat Yield: Varies 1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken.

Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes).

Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container.

Courtesy of Kate Roach.

Kate’s PB Oat Cookies Yield: 24 Dog Treats 1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes.

Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes.

Courtesy of Kate Roach.

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

July 2021

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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.

FRIDAY, JULY 2 Reading with Rangers and Friends Program – 11am. Free. Helping to share light on the importance of reading. Participants are encouraged to bring a lunch to enjoy in the park following the program.

Tom’s Park, 2300 NW Magnolia Ave, Ocala. 352368-5517. OcalaMarion.org.

SATURDAY, JULY 3 Alachua County Farmers Market – 8:30amNoon. Free. Fresh and local vegetables, fruits, meats, eggs and dairy. Open rain or shine. Alachua Farmers Market, 5920 NW 13th St, Gainesville.

352-371-8236. 441Market.com.

Ranger Led Tour – 8:30-9:30am. $5. Pre registration required. Arrive 15 minutes early then begin a guided tour through Florida’s wetlands. Sweetwater Wetlands Park, Gainesville. 352-554-5871.

SweetwaterWetlands.org.

Summer Sunset Cycling – 6:30pm. Free. All bikes are welcome to ride any distance over this paved trail from Santos Trailhead to WhimCycle Trail Resort where dinner and happy hour will be served. Hosted

by Greenway Bikes. Santos Trailhead, 3080 SE 80th St, Ocala. 352-351-3475. RetroCityCycles.com.

SUNDAY, JULY 4 Traveling Smithsonian Water/Ways Exhibit – 10am-4pm. Free. Kick off the Grand Opening Day and enjoy all ages pirate tales, family crafts and get creative and competitive in our miniature DIY boat races. Old Courthouse Heritage Museum, 1 Courthouse Sq, Inverness. 352-341-6428. CCCourthouse.org.

4th Of July Celebration – 3-10pm. Free. Join the City of Crystal River and Crystal River Main Street for a 4th of July Celebration. Live music, food trucks, vendors, games and kids activities along with fireworks over Kings Vay. Crystal River Town Square, Citrus Ave, Crystal River. 352-795-4216.

DiscoverCrystalRiverFl.org.

TUESDAY, JULY 6 Rec and Roll Mobile Recreation – 5-8pm. Free. All ages welcome. Join Citrus County Parks and Recreation in their new rotating mobile recreation program with

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games including life size connect 4, chess, cornhole, jenga, sack races, hula hooping and more. Beverly Hills Community Park, 947 W Roosevelt Blvd, Beverly Hills.

352-527-7544. DiscoverCrystalRiver.com.

WEDNESDAY, JULY 7 Builders Round Table – 1:30-3pm. Free. Marion County Building Industry Association welcomes you to join the building departments from all over Marion County to find out the details of building departments, inspections, permitting, work loads, code updates and more. Marion County Growth Management, 2710 E Silver Springs Blvd, Ocala. 352-694-4133. Mcbia.org.

SATURDAY, JULY 10 Family Discovery Water Camp – 9-11am. $10$12. Adults and children finishing K-6th grade.

Learn more about water and what lives in it as scientists bring you face to face with aquatic invertebrates and fishes. Take home activities to continue the fun is provided. Led by Scientist Crystal Hartman from UF’s fishing department. Florida Museum of Natural History Exhibits, 3215 Hull Rd, Gainesville.

352-392-1721. FloridaMuseum.Ufl.edu.

Ocala Farm Market – 9am. Free. Rain or Shine.

Featuring a diverse array of farmers, artisans, craftspeople, and food trucks come together to sell their products to customers from Ocala, Marion County, and beyond. Corner of SE 3ed St and SE 3rd Ave, Ocala. 352-629-8051. OcalaDowntownMarket.com

equine event SATURDAY, JULY 10 Sunshine State Open Pleasure Show – 9am5pm. $12-$115. Family friendly, affordable open show with classes for everyone. Western and English classes. Florida Horse Park, 11008 S Hwy 475, Ocala. 352-435-5733.

SunshineStatePleasureShowSeries.com Wicca Nature Based Religion and Spirituality – 1-3pm. $25. An introduction to Wicca with Bobbie Roberts. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

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How a Psychic or Mediumship Reading is Really Healing With Words – 3-5:30pm. $36. Online class. International Foundation for Spiritual Knowledge. Call to register. 407-247-7823. Ifsk.org.

FRIDAY, JULY 16 Art in the Attic Annual yART Sale – 10am-5pm.

Free. Marion Cultural Alliance’s y-ART Sale is FUNdraising event featuring previously enjoyed art at yard sale prices. Hundreds of paintings, prints, drawings, photographs will all be sold at affordable prices. Brick City Center for the Arts, 23 SW Broadway St, Ocala. 352-369-1500. MCAOcala.com.

Ocala Polo Arena League Summer Matches – 7pm. Summer series of the Arena Polo League.

Tamarian Farms Equestrian Center, 4335 NW 110th Ave, Ocala. 352-421-3276. TamarianFarms.com.

SATURDAY, JULY 17 Family Discovery Birds Camp – 9-11am. $10-$12.

Adults and children finishing K-6th grade. Explore how scientists track birds and learn how to find and observe Florida’s fine, feathered friends in the wild.

Take home activities to continue the fun is provided.

Led by Ornithologists, Adam and Gina Kent. Florida Museum of Natural History Exhibits, 3215 Hull Rd, Gainesville. 352-392-1721. FloridaMuseum.Ufl.edu.

Goat Yoga – 9-11am. $30. Light hearted morning filled with yoga and farm animals. Beginner friendly class that is joined with baby goats followed by a barnyard tour to visit with other animals that live on the farm. Beautiful Creatures Animal Ranch, 19410 SW 25th Pl, Dunnellon. For more information, call 845-518-1239 or 352-512-8284, email FarmToYouRevue@icloud.com or visit FarmToYouRevue.com.

How a Psychic or Mediumship Reading is Really Healing With Words – $36. 10:30am-1pm.

Online class. International Foundation for Spiritual Knowledge. Call to register. 407-247-7823. Ifsk.org.

SUNDAY, JULY 18 Beginner Level Yoga – 9-10am. $12. Beginner level class for those who have an existing yoga practice and are familiar with base poses. This practice is intended to strengthen every part of your core and will focus on muscles from your thighs to your sternum. Online and in-studio classes available.

Sign up required. Nadi Om Wellness, 6118 SW SR 200, Ocala. 352-535-0247. NadiOmWellness.org.

THURSDAY, JULY 22 Wilderness EMT Course – July 22-25. 8am-3pm. $425. Recognized as the standard for those who

work as backcountry trip leaders, camp counselors, mountain and river guides and ski patrollers. Mike Roess Gold Head Branch State Park, 6239 SR 21, Keystone Heights. 603-447-6711. SoloSchools.com.

SATURDAY, JULY 24 Haile Farmers Market – 8:30am. Local farmers sell fresh produce, groceries, prepared food and handmade gifts directly from their farm to your table. Haile Village Center, 5213 SW 91 Terr, Gainesville. HaileFarmersMarket.com

SATURDAY, JULY 31 Family Discovery Mushrooms and Fungi Camp – 9-11am. $10-$12. Adults and children finishing K-6th grade. Get up close and personal with mushrooms and other unique fungi. Led

by UF Plant Pathology graduate student, Sarah Prentice. Take home activities to continue the fun is provided. Florida Museum of Natural History Exhibits, 3215 Hull Rd, Gainesville. 352-3921721. FloridaMuseum.Ufl.edu.

Ocala Downtown Market – 9am-2pm. Free. Shop local from a variety of vendors including produce from local farmers, goat and dairy products, meats, honey, seafood, soaps and more every Saturday, rain or shine. Ocala Downtown Market, SE 3rd St and SE 3rd Ave, Ocala. 352-438-2800. OcalaMarion.com.

How a Psychic or Mediumship Reading is Really Healing With Words – 10:30am-12:30pm. $35.

Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. Call to register. 407-247-7823. Ifsk.org.

Family Discovery Insects Camp – 9-11am. $10$12. Adults and children finishing K-6th grade. Each week’s camp is filled with science investigation, outdoor exploration, and activities led by the staff.

Take home activities to continue the fun is provided.

Led by museum entomologists. Florida Museum of Natural History Exhibits, 3215 Hull Rd, Gainesville.

352-392-1721. FloridaMuseum.Ufl.edu.

Market of Marion Car Show – 9am-1pm. Free.

Shopping at the Market of Marion is like taking a step back in time. It’s the old town square, the trading post and the local mercantile all rolled into one with a friendly community environment unique to a flea market. Family and pet friendly. Over 1,100 booths with more than 400 dealers. The Market of Marion, 12888 SE US Hwy 441, Belleview. 352245-6766. TheMarketOfMarion.com.

TUESDAY, JULY 27 How a Psychic or Mediumship Reading is Really Healing With Words – $35. 10:30am-1pm. In person class. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. Call to register. 407-247-7823. Ifsk.org.

July 2021

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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.

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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.

Follow us @GoNaturalAwakenings

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. 10:3011:30am. $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.

THE HAPPINESS ISSUE

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.

INSPIRED LIVING ISSUE

HEALTHY PLANET

AUGUST

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Boost Happiness & Well-Being

Creativity in Health & Healing

Living a Simpler Lifestyle

Plus: Back-to-School Wellness Tips Benefits of Having a Life Coach Shamanism Today

Plus: Integrative Pain Management The Healing Power of Art for Kids National Yoga Awareness Month

Plus: Breast Health Water Scarcity Talking to Kids about Climate Change

CONNECT WITH OUR READERS | THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

352-366-0088 July 2021

35

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 SE Anti-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 improved Incontinence ✦ Exosomes:health The Next issues ✦ have the Vaginal Tightening Generation in Regeneration lives ofTherapy many✦✦ Femlift from around the Soundwave for ED Therapy and Stem Cell ✦ Laser for pain ✦ Amniotic world. Services areTherapy tailored to the ✦ 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 Dr. ✦ Mineraltreatment.

Evaluation ✦ Bio-Identical with Hormonechiropractic ✦ Heavy Metal Evaluation Replacement Therapy Bryant has 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 WATERS HEALING CENTER Jaclynn 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. CallHealing Dawn Brower Central Florida, One Stem Cell at a Time!

On-Site Financing Available and preserves. Our mission is to more information or Partners visit Family Medicine Healthcare Call to for 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.

We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live with these truths. ~Desmond Tutu 36

North Central FL Edition

Follow us @GoNaturalAwakenings

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 and organically raised, 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 8.

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

MASSAGE & ACUPUNCTURE BE WELL HOLISTIC MASSAGE 111 NE 25th Ave, Suite 504, Ocala BeWellHolisticMassage.com 352-547-8611

We o f f e r h i g h l y t r a i n e d professional licensed massage therapists that are passionate about providing signature healing arts & exclusive organic massage with the highest levels of client satisfaction. Our focus is on individualized therapies that are designed to fit our client’s unique personal needs.

As a result each session gets us closer to a healthy balance and desired outcome. Open Sunday Saturday 9am-9pm. See article, page 14.

PLANT-BASED RESTAURANT BAMBI’S CAFÉ

18592 High Springs Main St, High Springs 386-454-1600 or 954-907-9759 Facebook.com/100PercentPlantBased

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 25.

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 29.

HOLISTIC HEALTH

PROFESSIONAL EDUCATION

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 33.

DRAGON RISES COLLEGE OF ORIENTAL MEDICINE Gainesville, FL 32601 800-606-6685 DragonRises.edu

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.

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.

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 33.

Coming Next Month

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Back-to-School Wellness Tips

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