Natural Awakenings September 2020

E R F

HEALTHY LIVING

HEALTHY PLANET

In Tune EMOTIONAL Yoga For with PETS Well-Being EVERY BODY Music Calms the Animal Soul

September 2020

Adaptive Ways Ease Pain

Self-Care for Tough Times

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September 2020

HEALTHY LIVING HEALTHY PLANET

letter from publisher

elcome to September’s Self-Empowerment issue. As the pandemic continues to wreak havoc in our NORTH CENTRAL FLORIDA country, many of us are overwhelmed by fear, anger, disappointment and grief. I hope you will find some comfort Publisher Sheila Mahan from our feature article, “Emotional Well-Being in the Pandemic Editor Martin Miron Age,” by Sandra Yeyati. It offers steps to self-compassion, as well Design & Production Martin Friedman Chelsea Rose as how to face and overcome unpleasant emotions. We are for Sales & Marketing Angela Durrell tunate to have many local resources within our community that can also provide help in this area. The nonprofit Transcendental CONTACT US Meditation program teaches individuals a simple process to improve physical and mental health while increasing mental focus, creativity and much Ph: 352-366-0088 GoNaturalAwakenings.com more. Our business spotlight article will tell you more. Sheila@GoNaturalAwakenings.com If you’ve always wanted to start a yoga program but think that you’re not physiAngela@GoNaturalAwakenings.com cally able, think again! Our Fit Body department features “Adaptive Yoga,” by MarSUBSCRIPTIONS laina Donato. You might be pleasantly surprised to learn about the benefits for health Subscriptions are available for $32 and well-being of yoga that uses chairs, straps, blocks, blankets, countertops and wall (for 12 issues) email the address above. Digital subscriptions are free spaces. People with limitations can still experience the healing joys of yoga through visit our website to sign up. gentle stretches. We have many yoga studios within our community, so find one near you that offers adaptive yoga and begin a new journey. NATIONAL TEAM Understanding and learning self-empowerment may be an easy concept for adults, but we need to help our children to develop self-confidence and the skills to CEO/Founder Sharon Bruckman handle difficult situations. “Raising Resilient Kids,” by Ronica O’Hara, offers strategies COO/Franchise Sales Joe Dunne National Art Director Stephen Blancett to help kids build resilience to struggles they face as they grow into adults. The ability Art Director Josh Pope to bounce back from difficulties may be the most important skill we can teach our Financial Manager Yolanda Shebert children in an already difficult time. Asst. Director of Ops Heather Gibbs Are you a fan of the tiny home movement? If so, check out our spotlight on Corner Digital Content Director Rachael Oppy stone Tiny Homes, that builds small-footprint homes that are building code-compliant National Advertising Lisa Doyle-Mitchell and meet wind loads up to 180 mph. Tiny homes are seeing a boost given the rising Administrative Assistant Anne-Marie Ryan housing costs and current economic times. Would you consider living in a tiny home? As you read these and all the other articles in this issue, I hope you learn something Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 new and are inspired to try it. Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com

© 2020 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.

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

Stay safe and well.

Sheila

We must be willing to let go of the life we have planned, so as to have the life that is waiting for us. ~E. M. Forster

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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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 13 FOOD SAFETY

IS EVERYONEâ&#x20AC;&#x2122;S BUSINESS

14 YOGA FOR EVERY BODY

Adaptive Ways Ease Pain and Immobility

15 ALL-NATURAL HOME HEALTH GOES MOBILE

16 TINY HOMES ARE THE FUTURE

18 RAISING RESILIENT KIDS How to Help Them Bounce Back

20 NATURAL ANTIVIRALS

Help in Staying Strong and Healthy

22 EMOTIONAL

WELL-BEING IN THE PANDEMIC AGE

Self-Care Strategies for Tough Times

25 IMPROVE LIFE

IN JUST 20 MINUTES A DAY

30 SPICE UP HEALTH

Using Herbs for Flavor and Medicine

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.

34 CARS GO VEGAN

Leather Interiors are on the Way Out

35 FINDING THE RIGHT TUNE FOR PETS

Music Calms the Animal Soul

DEPARTMENTS 7 news briefs 8 cover artist 9 health briefs 10 global briefs 12 eco tip 14 fit body 17 practitioner profile 18 healthy kids 20 healing ways

26 local food guide 30 conscious eating 34 green living 35 natural pet 36 calendar 39 classifieds 40 resource guide September 2020

news briefs

Three Phase Schooling Show at Majestic Oaks

ajestic Oaks Ocala Farm will host a Three Phase Schooling Show from 8 a.m. to 5 p.m., September 5, for both horses and riders to train in all three phases of eventing, including dressage, stadium jumping and cross-country, with an array of high-quality jumps. Riders must wear a certified helmet while mounted with tall boots or half chaps. Clothing is casual, but polos are recommended. Medical armbands and a vest are required while jumping. The show allows riders horses to have some practice without the pressure or expense of a recognized show. A schooling show is great for young horses that are just getting started and certainly riders that are beginning in the sport of eventing, as well. But schooling shows are not just for beginners. Even professional riders use them to get used to new horses and give their seasoned horses a day in the show atmosphere. Admission is free. Location: 17500 N. U.S. Hw.y 441, Reddick. For more information, call 352-840-3170 or visit MajesticOaksOcala.com.

North Central FL Edition

Wilderness First-Aid Course with Certification

he Florida Outdoor Learning Collective (FOLC) farm will host a Wilderness First-Aid course from 8 a.m. to 5 p.m., September 26 and 27. The intensive course covers patient assessment, recognizing life threats, treating for shock, splinting fractures, bleeding control, environmental emergencies such as snake bites, drowning, heat stroke and more. It focuses on improvising with materials at hand and is deal for outdoor enthusiasts, those that live in rural areas, anyone that travels in remote areas or overseas and city dwellers tht want to know how to handle an emergency. Graduates receive a two-year SOLO Wilderness First-Aid certification at the end of the course. The FOLC farm is both a homestead to personally experiment with more environmentally sustainable and physically/spiritually nourishing practices, as well as a learning center where members come together to take classes, learn skills, share knowledge, have discussions and enjoy being in a peaceful setting where connecting with the land and others is possible. Membership is a one-time $5 fee. Cost is 200 for adults/$180 for students. CPR certification is also available for $40. Location: 3625 SE 15 St., Gainesville. For registration and more information, call 352-278-0725, email: Info@ thefolcfarm.com or visit thefolcfarm.com.

Megalodon Exhibit at Florida Museum of Natural History

isitors to the Florida Museum of Natural History can explore Megalodon, produced with support from the National Science Foundation and sponsored in part by Visit Gainesville/Alachua County, University of Florida Student Government and the Florida Division of Cultural Affairs, from 10 a.m. to 4:30 p.m., September 19, through January 10, 2021. The megalodon is a gigantic prehistoric shark that once commanded the world’s oceans. Visitors will be consumed with awe walking through a full-scale sculptural replica of the 60-foot-long apex predator and explore the life of this fantastic ancient creature. Learn about how new scientific discoveries continue to reveal its remarkable story, including its enormous size, diet, relatives, evolution and ultimate extinction. The object-rich exhibit features real fossil specimens, full-scale models of ancient and modern sharks and tooth-shaped display units with actual megalodon fossils. Admission is $8 for adults, $7 for Florida residents and $5.50 for ages 3-17. Museum members and UF students with a valid Gator 1 card receive free admission. Location: 3215 Hull Rd., Gainesville. For more information, call 352-846-2000 or visit FloridaMuseum.Ufl.Edu.

Kids Kayak Day Camp

ature Coast Eco Tours is offering a Kids Kayak Day Camp for ages 12 and up from 9 a.m. to 1 p.m., September 25, Chassahowitzka River. Children will spend the day kayaking and learning about Florida ecosystems and native wildlife. The camp also teaches basic kayaking skills and water safety, as well as teamwork. Nature Coast Eco Tours specializes in connecting people with nature off the beaten path. The tours they offer are perfect for those that want to explore in the real Florida wilderness, view wildlife, take photography and learn about the area’s history and ecosystems. They also offer information about the area and have great references for anything to see or do such as kayaking, hiking, pontoon rentals, airboat rides, fishing charters, scalloping, swimming with the manatees, restaurants, lodging, shopping and more. Cost is $40. Location: Chassahowitzka River Campground, 8600 W. Miss Maggie Dr., Homosassa. To register, call 352-422-1122, email NatureCoastEcotours@gmail.com or visit Tinyurl.com/KayakDayCamp.

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

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FEEDING OUR COMMUNITY FROM WITHIN OUR COMMUNITY

September 2020

“

The

STRENGTH to MEET LIFE

cover artist

Sing HU once or twice a day for ten or fifteen minutes to spiritualize your state of consciousness. During the time you’re singing HU, you are saying to Divine Spirit, “I’ve opened myself to you. Give me the understanding and the wisdom to meet the waves of life, and the problems, troubles, and whatever else. Give me the strength to meet life.” —Sri Harold Klemp The Mahanta, the Living ECK Master

HU k

Sacred Sound Ancient Mantra

The Path of Spiritual Freedom

www.Eckankar.org

HU (rhymes with you) is an ancient name for God that has been sung for thousands of years in many lands for spiritual unfoldment.Visit HearHU.org to learn more about its transformative and healing power.

Serenade

Shijun Munns

“

Make your community a little GREENER…

Support our advertisers. For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net

North Central FL Edition

rt is healing and nourishment,” says cover artist Shijun Munns. “A world without art separates us from living our full potential. The creation of art is an expression of love, acceptance and gratitude.” Munns’ art draws in viewers with ethereal images of gardens, animals, mermaids, women and other evocative subjects painted in lush, warm colors. Munns is inspired by the beauty of nature, humanity and the fantasy world of fairy tales. Her cover work, Serenade, evokes the importance of friendship and the joy of music, as well as the peace and good fortune symbolized by the dove. Munns was born and raised in Foshan, China, and is a graduate of the Guangzhou Academy of Fine Arts. She has received numerous awards for her artistic achievements in both painting and art instruction. Her work has been exhibited in galleries and art shows across the U.S., China and Hong Kong, while her paintings can be found in private collections throughout North America, Europe and Asia. Munns now lives in the Atlanta area with her husband and pets, where she teaches art classes.

View the artist’s portfolio at ShijunArt.com.

Oak Wood Extract Can Lessen Post-Surgical Effects

health briefs

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chamillew/AdobeStock.com

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Try Foot Reflexology After Heart Surgery A brief, hands-on reflexology treatment after a major heart operation can have a significant impact, scientists at Iran’s Tabriz University of Medical Sciences report. Immediately following coronary bypass surgery, 60 of 120 male patients received a 15-minute foot reflexology treatment from nurses. The researchers found that foot reflexology decreased patient agitation and reduced the average amount of time spent on a ventilator.

Consider Mindfulness for Multiple Sclerosis

Hysterectomy surgery is sometimes necessary and may result in postoperative fatigue, headache, nausea, depression or pain. In a study reported in the journal Nutrients, researchers from Slovakia’s Comenius University gave 66 women recovering from a hysterectomy either a placebo or 300 milligrams of oak wood extract. Eight weeks later, those given the oak wood extract had lower oxidative stress, better energy and mood, and a greater ability to perform physical tasks and participate in social activities compared to the placebo group, which mostly saw declines in those areas.

Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.

Reduce PFAS Exposure to Help Delay Menopause Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)—“forever chemicals” often found in non-stick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park. September 2020

Drawdown Direction

Planetary Planning

Keeping Half the Earth Natural

Nurses Stand Up Against Climate Change

Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas. Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy.

vegefox.com/AdobeStock.com

global briefs

Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste. Mobility: Supporting bike infrastructure, walkable cities and mass transit.

North Central FL Edition

Gender equity: Educating girls and family planning. Nature-based solutions: Planting trees, protecting tropical forests and forest protection. Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline.

For upcoming events, visit Drawdown.org.

anna shvets fr/ Pexels.com

A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines. The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form. Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.”

Starchy Solution davidtroeger/Unsplash.com

A Plant-Based Alternative to Plastic

Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plant-based packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.

Plastic Rain

pav-pro photography/AdobeStock.com

Airborne Particulates Blanket Wilderness Researchers estimate more than 1,000 tons of microplastics, equal to more than 123 million plastic water bottles, are deposited from the air into national parks and wilderness areas each year. Utah State University assistant professor Janice Brahney and her team used high-resolution atmospheric deposition data to identify microplastics and other particulates collected over 14 months in 11 national parks and wilderness areas. In a report in Science, they identified the plastic and polymers composition to track its sources and movement, and found that most of the plastics deposited in both wet and dry samples were microfibers sourced from both clothing and industrial materials. Approximately 30 percent of the particles were brightly colored microbeads likely derived from industrial paints and coatings. Brahney says, “We confirmed through 32 different particle scans that roughly 4 percent of the atmospheric particles analyzed from these remote locations were synthetic polymers.” The same high resilience and longevity that makes plastics useful lead to progressive fragmentation instead of degradation in the environment. Clear and white particles were not included because they did not meet the criteria for visual counting, so estimates of plastic deposition were conservative.

Tasty Trap

Sea Turtles Attracted to Deadly Ocean Plastic Loggerhead turtles may think they’re biting into a favorite food when they encounter some synthetics, a study of 15 turtles in the journal Current Biology posits. Ocean plastic is often covered with algae and other marine organisms (biofouled), making it smell delicious to them. At least 1,000 die every year because they swallow plastic or get tangled up in it. Exposed to different odors in the lab, the loggerheads responded to the smell of turtle food, distilled water, clean plastic and biofouled plastic. The team found that the turtles had similar responses to biofouled plastic as to their normal food. Kayla Goforth, a Ph.D. student in biology at the University of North Carolina at Chapel Hill who worked on the study, says, “So they have to come up to breathe. And we know that they can detect airborne odors. So when they find that there’s an odor of interest in the air, they’ll spend an increased amount of time at the surface with their nostrils out of the water. And we found that the turtles spent more time with their nostrils out of the water when there was this biofouled plastic odor or a food odor.”

Shocking Discovery

Not All Hydroelectric Generators are Created Equal

A new study by the Environmental Defense Fund (EDF) analyzed the climate impacts of 1,500 facilities across the globe that account for about half of hydropower generation worldwide. Many release almost no greenhouse gases, but some can be worse than burning fossil fuels. The team looked at whether the facilities behave as a greenhouse gas sink or as a source by investigating the components that determine emissions such as the reservoir itself, when vegetation and soils are submerged underwater in the dam used to generate power. Ilissa Ocko, a senior climate scientist at EDF and coauthor of the study in Environmental Science & Technology, notes that as the submerged vegetation decays, it releases methane or carbon dioxide. “The larger the surface area of the reservoir, the more greenhouse gases are going to be emitted from that reservoir. Also, the temperature plays a role, as well; how warm the reservoir is will affect how much greenhouse gases are produced and emitted from the reservoir.” Some facilities perform just as well as do wind and solar, but shockingly, more than 100 facilities turned out to be worse for the climate than fossil fuels. September 2020

eco tip

Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle.com, where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; MindBodyGreen.com suggests asking grocery stores or retailers to stock some for the community to use. Instead of recycling, the World Health Organization recommends throwing single-use masks, gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virus-infected materials. No mask, glove or wipe should be flushed down a toilet.

Homemade Solutions

Mask Eco-Disposal

How to Dispose of Antiviral Wear Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, single-use polypropylene variety. Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.

For masks, the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution (five tablespoons per gallon of water). University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask: a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon, natural silk or flannel, or simply a cotton quilt with cotton-polyester batting. See cdc.gov for instructions for using sew and no-sew masks, and many DIY videos can be found on YouTube using T-shirts, socks and napkins. Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials (GoodOnYou.eco). In lieu of recycling to help the planet, a donation can be made to an eco-organization that deals with plastic waste, such as PlasticPollutionCoalition.org or OceanConservancy.org.

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What Not to Recycle

business spotlight

NATURAL AWAKENINGS IS

Food Safety Is Everyone’s Business

by Martin Miron

ndrea Somers, a pride in providing the best certified nutritionist, training possible.” certified COVID-19 In addition to food safety contact tracer and corporate training classes for food flight attendant, is also a manager certification, food ServSafe instructor and prochandler training and alcohol tor. Her business is named training, she also helps Food Safety Training & newbies in the food industry Exams. She provides specific with their setups. Primarily training focusing on the imconcentrating on Central portance of a comprehensive Florida, she notes, “I take a knowledge of food safety personal interest to provide Andrea Somers procedures in the workplace. the very best training so All individuals that handle food, whether in that my clients succeed and are successful preparation or serving, are required by law to in their business. I remain in contact to give be trained in food safety to insure the safety them updates on any changes in the industry of customers and protecting staff from crossand keep myself available to help them with contamination and food-borne illness. any information or help that they need. My “I have been partners in two restauclients become friends and their success is a rants, as well as a private caterer for many reflection of me.” high-profile clients when I was a corporate Somers advises that it is important for contract flight attendant, says Somers. “I the public to be informed of changes in the had the privilege to travel and experience food industry for their protection. She says, many cultures, exposing me to some of “The food industry has been the hardest hit the most incredible chefs. My interest in and needs the public’s support, especially the food and the quality, presentation and how small businesses mom and pop operations.” they controlled their kitchens. When it came time for me to retire from flying, a Food Safety Training & Exams is located at friend who worked as an instructor/procSW 72nd Ct., in Ocala. For more informator talked me into giving this a try. As the tion, call 352-207-1569 or visit Facebook. story goes, I love what I do and take great com/foodcertifications.

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September 2020

Freedom Through Support

Yoga for Every Body Adaptive Ways Ease Pain and Immobility by Marlaina Donato

aming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it. Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being. Yoga’s gentle influence goes beyond physical benefits. A 2017 British study published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more self14

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compassionate and more mindfully in the moment than those in a control group.

Empowerment, Not Perfection “Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says Mindy Eisenberg, a Detroit-area certified yoga therapist and author of Adaptive Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.” Ora Ramat, owner of the Wagging Tail Yoga Studio, in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,”

“Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, EhlersDanlos syndrome, chronic back pain and more,” says Miranda McCarthy, CEO of Wavelength VR (WavelengthVR. com), a healthcare company that produces a library of science-supported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE, which offers seated online classes, knows firsthand how yoga can change lives. “Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 40 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.” Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg. For McCarthy, the biggest takeaway is simple, yet profound self-

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says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”

fit body

acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.” Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’”

business spotlight

All-Natural Home Health Care Goes Mobile by Martin Miron

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

Online Yoga Resources Free adaptive yoga classes online from Miranda McCarthy. AdaptiveYogaLive.com YogaJP, YouTube chair yoga classes for people in wheelchairs. Tinyurl.com/WheelchairYogaClasses

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Yoga and MS, book from the National Multiple Sclerosis Society. OmsYoga.org

Adaptive Yoga Benefits from Miranda McCarthy n Increased strength, balance and flexibility—both mental and physical n Discovery of a subtle level of mind-body sensation not impeded by disability n Improvements in the quality of breathing n A sense of lightness and freedom within the body n An increased ability to manage stress n A deepened sense of wholeness and connection with others

ature’s Wellness Care is a mobile, all-natural home health care service. The founder, Tiffany Adams-Khumalo, a natural health practitioner with a bachelor’s degree in Oriental medicine, is certified in CPR and adult mental health. She served as a nursing assistant for six years. Diana Bernard, a licensed practical nurse for more than 30 years, is also certified in CPR and adult mental health. Adams-Khumalo relates, “I was diagnosed with cancer in 2007. I also suffered from fibroids, anemia, obesity, and terrible adult acne from severe hormonal imbalance. I was able to reverse each case through a plant-based lifestyle, in addition to practicing the eight laws of health. I studied natural medicine with the intention of helping others. Within less than six months, we have had so many success stories.” They offer full medical assessments, aromatherapy, Raindrop Therapy massage, detox sessions, steam therapy, deep breathing exercises, customized nutrition and wellness plans. The online shop carries health food, essential oils, food, clothes and more. This business is different than its competitors in that it is mobile. “We come to you at the comfort of your home. We are affordable and give quality care to our clients. We educate our clients on health and well-being. We use all natural and toxic free hand sanitizers and cleaners. We pray with our clients and do follow-ups. We care. We dress modestly,” says Adams-Khumalo. Her long-term plan is to open a sanitarium to provide weeklong residential programs that will enable people to take their health seriously and have control over their health issues. AdamsKhumalo shares, “To support the body to heal and restore itself. Also to educate people into taking their health into their own hands. The reason and motivation behind it is the drive from our own experiences in our lives and many others—if you give the body the right conditions, it will heal itself. We want to be a positive part in people being healthy. It will be available for all people.” Nature’s Wellness Care, LLC, is located in Ocala. For more information, call 352-857-5870 or visit NaturesWellnessCare.com.

We come to you at the comfort of your home. We are affordable and give quality care to our clients. ~Tiffany Adams-Khumalo September 2020

business spotlight

Tiny Homes Are the Future by Martin Miron

ornerstone Tiny Homes builds the only small footprint foundation homes that are also Florida building code compliant. Marketing director Jerry Eisinger says, â&#x20AC;&#x153;This status allows our homes to be categorized as traditional singlefamily residences. Also, regarding tiny homes on wheels, there are very few tiny home builders who are certified with the RVIA [Recreation Vehicle Industry Association].â&#x20AC;? The homes are able to withstand wind loads up to 180 mph. They completely customize each unit, so clients have the luxury of creating a layout that is unique to their lifestyle. Some place these homes on vacant land, while others use them as backyard villas. Cornerstone also helps new homeowners make the tiny transition, including designing the home, finding land and securing financing. The company also provide tours through its facility for potential homeowners to get a feel for a tiny home before purchasing. Several open houses are scheduled each year at their facility to walk through the homes, but due to COVID-19, there are no open houses scheduled at this time. Cornerstone is also undertaking the big step of creating full neighborhood developments consisting of tiny homes on foundations. They think this type of development could change the landscape for homeowners in the state for single profes-

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Above: Pictures of small footprint foundation homes. Below and Left: Interiors and Exteriors of tiny homes on wheels.

sionals, small families and empty-nesters that want to own a home with property for less than the cost of rent. Owners Kim and Brett Hiltbrand, with decades of experience in home building and interior design, originally built a tiny home in their driveway, and officially started the company in 2015. There are currently 13 full-time employees and several subcontractors. â&#x20AC;&#x153;Several areas throughout Florida have a minimum square footage requirement in order for a structure to be legally called a home. Although great progress has already been made with elected officials in the past couple of years, Cornerstone hopes to continue seeing county and city commissioners make the necessary changes to allow small homes on foundations into their areas of Florida, says Eisinger. Cornerstone was featured on an episode of Tiny House Nation, built a foundation home for a combat-wounded veteran in the city of Oviedo and led the way in supporting an ordinance in the city of Longwood to allow a tiny home neighborhood. Cornerstone Tiny Homes is located at 1687 Timocuan Way, Ste. 101, in Longwood. For more information, call 407-413-9660 or visit CornerstoneTinyHomes.com.

practitioner profile

Wellness Chiropractic Care from Dr. Randy Bryant

by Martin Miron

octor of Chiropractic Randy Bryant has been providing quality chiropractic health care in Ocala for more than 20 years. He states, “Our gentle holistic approach and natural solutions for many common health issues have improved the lives of many from around the world. Our chiropractic services are tailored to the Randy Bryant needs of each unique patient. We use a very gentle reflex-activated leg chiropractic technique, Nambudripad’s Allergy Elimination Technique (NAET) and nutritional counseling. Patients will not experience any of the snapping, cracking or popping usually associated with the chiropractic treatment.” Bryant treats the body, mind, and spirit. “We believe in treating each patient with a comprehensive strategy involving physical adjustments, nutritional support and neurosensitivity treatments,” he says. “Our balance of holistic treatments ensure that you are in good hands.” Services include ReAL Chiropractic Adjustments, nutrition counseling and NAET allergy treatments for back pain, neurosensitivity, sciatica, headache, carpal tunnel syndrome, whiplash, sports injuries, neck pain, stiff neck, car accident injuries, radiating arm and leg pain, sprained ankles, rotator cuff tendonitis and tennis elbow. Bryant uses a holistic approach based on sound chiropractic knowledge, noting. “We offer treatment for the individual that is looking for the way to their optimum health potential through the care and maintenance of the human body. We also offer treatment for automobile accident injuries and sports injuries. We can help reverse the effects of injuries caused by repetitive motion, poor posture and poor lifting habits.” Bryant graduated with honors from Life College in 1993 and opened his practice in Ocala in 1995. Since then, he has taken extensive training in sports injuries, allergy treatments and nutrition and started teaching ReAL Chiropractic in 2009 along with two other doctors. He was also a rodeo chiropractor for 15 years and volunteers with ProSport Chiropractic, providing chiropractic services at rodeos around the Southeast. He advises, “We hope to be able to start having in-office lectures on various health matters as soon as COVID-19 regulations allow us to.” Dr. Randy Bryant is located at 1315 SE 25th Loop, Ste. 103, in Ocala. For appointments and more information, call 352-6947700 or visit DrRandyBryant.com/Practice.html. See listing in the Community Resource Guide.

High Springs Emporium

North Central Florida's ONLY Rock Shop The most unusual store in town Rocks,

Crystals, Gifts, Jewelry

September Brings Balance

May we all find a solid place to stand. Find your piece of the rock at the High Springs Emporium. Open Tuesday-Saturday 11am-6pm. Call for an appointment-- two people at a time so you'll get great personal service. We will also serve walk-in guests, although there may be a brief wait. Masks are required. New fossil and mineral kits are in - 20% off all month!

Yellow fluorite,

Buy one, get one free in selected quartz crystals! Mystery Bags are back! Get 'em while they last! We will be closed to in store buying from September 1-7 for Labor Day. You are welcome to call for shipping or curbside pickup. Much love to all of you. Thank you for supporting local businesses.

19765 NW US Hwy, 441 High Springs, FL 32643

HighSpringsEmporium.net • 386-454-8657 Crystals Books Tarot decks Jewelry Candles Essential Oils Unique gifts Metaphysical and Spiritual Supplies

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

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

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

A Positive Path for Spiritual Living September 2020

Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!” She would reply, “Go ahead! I’ll rebuild it tougher and stronger!” It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.

Raising Resilient Kids How to Help Them Bounce Back by Ronica O’Hara

n these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and better able to handle cataclysmic events like 9/11. Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred. Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:

Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child. This can be particularly important for children raised in lessthan-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disadvantages in education and household income they are born into and hostile, crime18

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Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D., a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children. Adults need to bounce back from setbacks, whether it’s a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.

Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says Katie Lear, a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent

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infested neighborhoods where they live,” says Damon Nailer, a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading. For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.”

healthy kids

hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the problem happened in the first place is a way to teach them creative problem-solving, advises Lynn Lyons, a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents.

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

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Resilience is Just a Deep Breath Away Mindful Means to Resilience BounceBack Breathing

Please email or call for schedule.

Check our complete program on the website.

www.ifsk.org ~ 407-247-7823

Mindfulness—being in the moment without judgment—has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of Growing Up Mindful. When children learn mindfulness, he says, they “can better self-regulate their emotions, and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.” Getting a child started on mindfulness can be as simple as teaching them a breathing exercise.

A happy family is but an earlier heaven. ~George Bernard Shaw

Chocolate breathing: Imagine you are holding up a mug of hot chocolate. Breathe in through your nose like you are smelling it, then exhale through your mouth like you are cooling it off. Repeat for a minute or two.

Bumblebee breathing: Sitting comfortably, breathe in through your nose for a

count of four. Exhale, making a buzzing or humming sound. Repeat 10 or more times.

Mountain breathing: While inhaling through your nose, raise your arms high

above your head and bring your palms together, imagining you are as high as a mountain. Then ground your feet into the floor, imagining roots going deep into the earth. Exhale through your mouth while lowering your palms together in front of your chest. Repeat several times.

Count breathing: Closing your eyes and sitting quietly, count “one” to yourself as you exhale. With the next exhale, count “two” and so on up to “five,” start back at one again, and repeat for at least five minutes.

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Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college stu-

dents that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet, author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids. “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.”

September 2020

Keep Our Friends Safe

healing ways

Natural Antivirals

Help in Staying Strong and Healthy by Ronica O’Hara

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Adopt -AManatee®

Call 1-800-432-JOIN (5646) savethemanatee.org Photo © David Schrichte

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LET US HELP YOUR BUSINESS WEATHER THESE TIMES OF CRISIS – CONTACT US TODAY TO ADVERTISE IN OUR NEXT ISSUE: 352-366-0088

NaturalAwakenings.com 20

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n these sobering times, we must use every weapon in our arsenal against invasive viruses, including often-overlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,” explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself. Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.

Baseline Protectors Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. ConsumerLab.com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work: Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/ mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe.

Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks. Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com. Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.

Supplemental Supporters When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices.

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Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg. Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use.

Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself. Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.

Fightin’ Foods To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day. Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily. Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component. Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Learn More Coronavirus Handbook by Leo Galland, M.D.: A comprehensive look from an integrative physician at coronavirus mechanisms, nutritional strategies and supplements. DrGalland.com/ coronavirus-protection-protocol Coronavirus Information Center: Up-to-date information on natural remedies and nutritional supplements. ConsumerLab.com/coronavirus

September 2020

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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times

by Sandra Yeyati

s the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way. 22

North Central FL Edition

The Cocoon of Self-Compassion

Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and expert in this topic, Kristin Neff believes that

self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.” Encouraging our friends when they’re feeling down or hugging our moms in the

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morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”

Finding Confidence Through Unpleasant Feelings

Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your moment-to-

moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says.

To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision

Making Courage a Habit In her book The Courage Habit, life coach Kate Swoboda presents a four-part method for people to face their fears, release the past and live their most courageous life. Access the body. Practice any body-centric activity like mindful meditation, exercise or dancing every single day to release stress and anxiety, become centered and more present, and clear the mind. Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true. Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.” Create community. Reach out to likeminded individuals that are supportive of the changes you are trying to make. September 2020

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Building Up Our Happiness Quotient These exercises are recommended by psychologist Rick Hanson: Slow down, breathe and see the big picture. This simple practice brings us into the present moment, reduces the stress activation in the body, disengages us from verbal chatter and negative reactivity, and buys us time to see more clearly. Take three breaths, making the exhalation longer than the inhalation. Five-Minute Challenge Take in the good. It could be a flower blooming, birds singing or a nice exchange with another person. Slow down, take a few breaths and let it sink in for a minute or two. Focus on something to cultivate. Perhaps it’s patience or gratitude. Look for opportunities to have an experience of this quality and internalize it for another minute. Marinate in pleasant feelings. Cultivate a sense of calm, contentment or warmheartedness for a couple of minutes. 24

North Central FL Edition

making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”

Rewiring the Brain for Positivity

Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually

produce physical changes in the brain that are now measurable with things like MRIs,” he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

Improve Life in Just 20 Minutes a Day

by Martin Miron

he nonprofit Transcendental Meditation Program® (TM®) is active in Gainesville, Ocala, The Villages and surrounding areas. Maharishi Mahesh Yogi, a physicist and sage, brought this age-old Vedic Knowledge from India to the world in 1958. His goal was to relieve suffering in the world and bring peace through individual development of higher states of consciousness with an easy-to-do mental technique called Transcendental Meditation®. This technique allows the mind naturally to transcend or go beyond the surface level of the mind, settling easily and gradually to the goal of all meditations, the state of pure awareness, pure consciousness at the basis of everything. Local certified teachers of the Transcendental Meditation® technique include Martha Peters, 352-338-1249 [for texts use 352318-9010], mpeters@tm.org, TM.org/Gainesville, in Gainesville; Andrea La Fave, 414-371-1048, alafave@tm.org, TM.org/Ocala, in Ocala; and Patti Thar, 561-703-2062, pthar@tm.org, TM.org/thevillages, in The Villages. They offer a free introductory talk about the TM® technique and the research into its effects and teach the TM® course on how to practice the Transcendental Meditation® technique, including continuing support in the form of follow-up knowledge and refreshers. TM® students may also choose to attend retreats and advanced programs. If a TM meditator moves to a different area, teachers in that area provide the continuing support. They look forward to being able to teach more actively when COVID-19 decreases in our area. A new project called Heal the

Healers will teach the TM® technique to medical professionals as a way to help manage the intense stress and avoid potential PTSD caused by this pandemic. They are currently meeting with people online to give the introductory talks that are both informational and a prerequisite to taking the TM® course. Individuals most go through a teacher training course that takes about five months in residence. They are required to maintain a high standard of instruction and periodically pass recertification courses to ensure that their current expertise in both knowledge and teaching skills meets a standard of excellence. Some have completed undergraduate and graduate degrees, but the critical credential is certification by the Maharishi Foundation to teach the TM® technique. The Transcendental Meditation® technique is an easy to learn and effortless to do process of meditation that has been researched for more than 50 years. The results of these scientific studies show that doing the TM® technique creates a unique physical response of deep relaxation and coherent brainwave patterns indicating that the whole brain is working together during TM® practice. The results of the research studies confirm what students report; that the TM® technique improves physical health, including heart health and the ability to sleep; and enhances mental focus, creativity and the ability to learn while reducing PTSD symptoms and anxiety. Practice of the TM® technique also enhances social relationships by increasing patience and strengthening problem-solving skills, and has been found that in communities with over 1 percent of TM® meditators, crime rates, accident rates and hospital admissions go down. Meditation techniques fall within two primary categories— concentration techniques or contemplation techniques. With concentration techniques, the goal is to empty the mind or keep the mind focused on a particular word, a concept or a physical item such as a candle.. The TM® technique is not a concentration technique and is easy to learn and to do. The other category is contemplation, in which the mind is directed to follow a thought, series of thoughts, concept or sensory experience. The mind stays focused on exploring one or more of these directions, although it may be directed to follow a thought or line of thinking. The TM® technique is not a belief system and does not use contemplation as its practice. The TM® technique is neither a concentration technique nor a contemplation practice. It is a third type of meditation described as automatic self-transcending. It has been found to be both easier and more effective than either concentration or contemplation meditation practices in promoting health and well-being by decreasing anxiety. There are now eight volumes of published research studies that elucidate the changes during TM® practice and detail their effectiveness. The potential is to find improved health, increased mental focus and other benefits leading to a more fulfilling life through becoming stronger within as a result of practicing the TM® technique regularly for just 20 minutes twice a day. For more information contact, Martha Peters, 352-338-1249 [for texts use 352-318-9010], mpeters@tm.org, TM.org/Gainesville, in Gainesville; Andrea La Fave, 414-371-1048, alafave@tm.org, TM.org/Ocala, in Ocala; and Patti Thar, 561-703-2062, pthar@ tm.org, TM.org/thevillages, in The Villages. September 2020

local food guide

Bon Appétit!

A directory of local restaurants and markets

Find Healthy Restaurants with Ease

Whether looking for alternatives to fast food on a road trip or just want a quick bite, these resources can help locate nearby, healthy options.

Apps

FindMeGlutenFree

Easily find great, gluten-free friendly restaurants anywhere. Plan ahead by entering a destination or find places nearby. New restaurants are listed every day all around the world. Find dedicated glutenfree places and other celiacfriendly spots with one tap.

InBloom

This app stores dietary and lifestyle preferences to locate nearby restaurants, plus shops and hotels that cater to specific needs. Select “See Goodness Nearby” and the app pulls up a list of eco-friendly 26

North Central FL Edition

retailers in the area that offer the desired foods or products: organic, vegetarian, glutenfree, locavore, raw or paleo.

FoodTripping

Food Tripping, the GPS-based app, shows great dining options close by with a fun, simple interface and a growing database of eateries, healthy food markets, farmers’ markets, juice joints, artisanals, microbreweries, organic coffee spots and more. Food Tripping makes it simple to find healthier and more thoughtful food on the road or at home.

Website

HealthyDiningFinder.com Find a wide range of r estaurants that offer a selection of handpicked, dietitian-recommended menu choices that meet Healthy Dining’s nutrition criteria and incorporate lean and highnutrient ingredients that fuel the body with energy and vitality.

436 SE 2nd St., Gainesville

DailyGreenDowntown.org

Daily Green

Daily Green is a place to enjoy fresh organic locally sourced meals and a space to strengthen the feeling of community in downtown Gainesville. Place an order for an organic cold press juice or organic smoothie made from fresh veggies and fruits. To boost the immune system, choose from a variety of well-

101 SE 2nd Pl., Ste. 119, Gainesville

Impulse Nutrition provide customers with the best nutrition and weight-management products to help them pursue a healthy, active life. Their supportive community of caring people will encourage patrons along their health journey and support their weight and fitness goals. Stop by for a variety

13101 CR 326, Ocala

Yum Yum Kitchen

ness shots such as wheatgrass, ginger or a turmeric elixir. All food scraps from the kitchen are given to the farms that Daily Green works with and are fed to their pigs. No food scraps go to waste. Call-in and online orders only.

ImpulseNutrition.org

Impulse Nutrition

352-278-5715

of aloe shots, specialty teas and more then 40 flavors of shakes made from the freshest ingredients. Mon. through Fri. 7 a.m. to 7 p.m., Sat. 10 a.m. to 2 p.m., Sun. – Pop-up, check Facebook page for details.

CedarKeySpice.com

Yum Yum Kitchen is not an ordinary food truck. Owner chef Regan Reid sourced a trailer large enough to house a commercial kitchen. The “out of the box” portable restaurant is a local favorite and the official test kitchen where the Original Garlic Seasoning was developed. Enjoy hot

352-226-8288

352-425-0108

sandwiches and wraps, burritos, rice bowls, vegetarian or vegan options, baked goods and more. Cash only. Be sure to check out the online video recipes. Re-opening on Sep. 8. September 2020

Alachua County

Alachua County Farmers’ Market

Monday through Sunday, 8 a.m. to 7 p.m. 6976 North Lecanto Highway, Beverly Hills 352-489-4933 Facebook.com/SnowsCountryMarket

Frog Song Organics

Marion County

Saturdays, 8:30 a.m. to noon. 5920 NW 13th Street, Gainesville 352-371-8236 441Market.com Place an online order for pick-up or home delivery. 4317 NE U.S. Highway 301, Hawthorne 352-468-3816 FrogSongOffice@gmail.com FrogSongOrganics.com

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, noon to 4 p.m. Located at City Hall. Parking at the museum. 23718 W. U.S. Highway 27, High Springs 352-275-6346 Highsprings.us/FarmersMarket

Citrus County

Hernando Fresh Market

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

North Central FL Edition

Snow’s Country Market

Crone’s Cradle Conserve

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

Harbison Farm Cattle and Produce

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

Sumter County

Sumter County Farmers’ Market

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

Brownwood Farmers’ Market

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

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this month’s guide to farmers’ markets

We are looking for the next Natural Awakenings publishers—the connectors, the change makers, the motivated individuals that want to make a difference in their community. This is more than a job; it’s a life-changing opportunity to inspire others to make choices that benefit themselves and the world around them. And you’ll have fun while you’re doing it! Financing opportunities are available for as little as $15,000 down. Call us for more information, we would love to talk! Natural Awakenings is a franchise family of 55+ healthy living magazines, celebrating 26 years of publishing! This rewarding, homebased franchise opportunity includes training and ongoing support, following a wellestablished and proven business model.

Learn more today:

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NaturalAwakenings.com/Franchise September 2020

Best Herbal Buddies

SPICE UP HEALTH Using Herbs for Flavor and Medicine

by April Thompson

erbs add lush flavor to all kinds of dishes, and they are culinary friends that bring the benefits of helping to restore and maintain health. “Food is medicine, and herbs bring out the medicinal properties of food,” says Kami McBride, of Sebastopol, California, author of The Herbal Kitchen: Bring Lasting Health to You and Your Family with 50 Easy-to-Find Common Herbs and Over 250 Recipes. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.” To get a medicinal dose of an herb, consider making teas, vinegar extracts or pestos, says Brittany Wood Nickerson, the Conway, Massachusetts, author of The Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.” Salads can also pack a healthy dose of herbs into a meal, says Martha’s Vineyard resident Holly Bellebuono, an herbalist and author of The Healing Kitchen: Cooking with Nourishing Herbs for Health, Wellness, and Vitality. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.” 30

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While Mediterranean herbs like oregano and basil are often at the front of the spice rack, Nickerson also suggests lesser-used herbs such as sour sumac, anise-accented tarragon and versatile, yet often discarded orange peels, which can be added to soups along with fennel seed and bay leaves for a complex flavor. Thyme is another of Nickerson’s favorites, a hearty herb for fall dishes that’s also a powerful antifungal and aids with digestion, lung health and detoxification. While some may think of parsley as a garnish, “It offers incredible freshness and livens up almost anything,” says Nickerson. “I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche. Parsley is loaded with vitamins and minerals, and has detoxification properties.” Adding it near the end of cooking maintains its vibrant flavor and color, she notes. McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu. She also keeps salt shakers on the table filled with spices like cardamom, an antibacterial, anti-spasmotic and expectorant, to sprinkle onto beverages and dishes. Bellebuono also recommends infusing honey with herbs such as sage or oregano that support the immune system.

markusspiske/Unsplash.com

Vinegars are one of Bellebuono’s go-to methods to incorporate herbs into a diet, infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses. “Vinegar is great at extracting minerals from herbs and making them more bioavailable,” she says. Drying herbs does not diminish their medicinal properties, but rather concentrates their essence, as it removes excess water, according to Bellebuono. “Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes. You can throw a teaspoon of turmeric, a wonderful anti-inflammatory herb, in spaghetti sauce or oatmeal, and you won’t even notice it,” she says.

conscious eating

Herbal-Aided Digestion All herbs, whether leafy, green culinary herbs or spices like coriander and clove, are carminative, meaning they help digest food, McBride says. “Digestion can use up to 40 percent of your day’s energy, which is why you often get a nap attack after a big meal. Every meal needs a carminative, even if it’s just black pepper, which is one of the problems with most fast food.” Pungent and bitter herbs, in particular, support digestion and absorption of nutrients and make them more bioavailable, says Nickerson: “Activating the taste buds dedicated to sensing bitter stimulates the digestive system.” A salad of bitter greens, for example, can help prepare digestion of a heavier meal to come, whereas a post-meal aperitif can help with digesting the food afterward. “It absolutely adds up when you add small doses of herbs to your meals every day,” McBride advises. “Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles, and herbs can help reverse that. Your gut gets a little healing every day.”

bonniekittle/Unsplash.com

April Thompson is a Washington, D.C., freelance writer. Connect at AprilWrites.com.

Some Herbal-Aided Delights of the fruit, just inside the membranes. Leave the sections whole or cut them into bite-size pieces. Toast the pumpkin seeds in a skillet over medium heat, stirring often, until they are lightly browned, have puffed up and begin to pop—4 to 7 minutes. Combine the oil, lemon juice, vinegar, mustard, shallot, tarragon and salt in a bowl and whisk together. Stir in any grapefruit juice that may have puddled on the cutting board while sectioning the fruit. Pour the dressing over the spinach. If any dressing is left over, it will keep in the fridge for up to a week. Toss the spinach well, then add the grapefruit and pumpkin seeds and toss gently again to combine.

Spinach & Grapefruit Salad with Toasted Pumpkin Seeds

Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

The floral notes of tarragon in the dressing and the juicy, sour grapefruit invigorate the senses and wake up the digestive processes. Yields: 4 to 6 servings 8 oz spinach (about 4 packed cups) 1 large or 2 medium-size grapefruits ½ cup pumpkin seeds Dressing ½ cup olive oil 1 Tbsp lemon juice 1 Tbsp white wine vinegar 1 tsp Dijon mustard 1 Tbsp finely minced shallot 1 tsp finely chopped tarragon Pinch of salt Tear the spinach into bite-size pieces, if necessary, and place in a large bowl. Cut the top and bottom off the grapefruit so that the flesh of the fruit is exposed so it sits flat on a cutting board. Cut the peel and pith from the fruit using a sharp knife or vegetable peeler. Set the grapefruit on one of its flat ends on a cutting board. The sections of the fruit will face up. Cut out the sections, slicing from the outside toward the center

Mint and Feta Bruschetta with Chive Blossoms Yields: 4 servings as an appetizer ½ cup fresh chive blossoms (can be substituted with other edible flowers or left out) 1 French baguette ½ lb feta cheese, crumbled, or a vegan alternative 1 cup chopped fresh mint ½ cup minced chives (can be substituted with scallions) 2-4 Tbsp olive oil Salt and freshly ground black pepper September 2020

Preheat the oven to 325° F. While the oven is heating, pull apart the chive blossoms, removing the central stem and plucking the tiny purple florets.

OCTOBER

Set the baguette in the hot oven and bake for 7 to 10 minutes, until the edges are crispy, but not browned.

Meanwhile, combine the feta in a bowl with the mint, minced chives and chive florets. Add enough of the oil to moisten then season with salt and pepper to taste.

Cilantro Pesto Yields: about ½ cup

Mix well.

Soak the walnuts overnight in enough water to cover them. (This makes them easier to digest and helps remove some of the bitterness in the skin.)

Coming Next Month

Joint Health

Drain and rinse the walnuts. Combine them with the cilantro, garlic, oil and salt to taste, and a few grinds of pepper in a food processor. Blend until smooth. Remove the baguette from the oven and slice along the diagonal. Arrange on a platter with 1 to 2 tablespoons of the bruschetta mixture on each slice. Drizzle with a little more oil and serve.

Plus: Stress Management

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Note: For the bread to be crisp throughout rather than soft on the inside and crispy on the outside, slice it on the diagonal to start with, brush each piece with olive oil and bake on a baking sheet at 325° F for 5 to 7 minutes until crispy.

352-366-0088 32

North Central FL Edition

2 Tbsp (heaping) walnuts 2 cups packed cilantro leaves and stems (one large bunch) 2 garlic cloves 2 Tbsp olive oil Salt and freshly ground pepper

Recipe and photos from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

Taste and adjust the seasonings as necessary. The pesto will keep for 5 to 7 days in the fridge or for 6 months or more in the freezer. Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

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

1-2 ripe oranges or lemons, juiced 4-6 dried dates 2 Tbsp ground flax seeds 2 Tbsp chia seeds 1 Tbsp ground cinnamon 4 Tbsp chopped or ground nuts (walnuts, hazelnuts, pecans, etc.) 2 Tbsp seeds (sunflower seeds, pumpkin seeds, hemp seeds, etc.) 2 cups old-fashioned rolled oats 3 cups unsweetened almond milk, soy or coconut milk or milk of choice

Overnight Oats are a Versatile, Healthy Treat

he way we eat has a lot to do with the way we feel. Emotional balance is connected to our brain, as well as to our gut. When we feel down, we might crave a candy bar, but studies have shown that eating refined sugar leads to spikes in blood sugar levels which contribute to mood swings and emotional imbalance. Eating a plant-based diet consisting of fresh fruits and vegetables, whole grains, beans, nuts and seeds has been shown to reduce symptoms of depression and anxiety. While Overnight Oats has become a trendy breakfast option in recent years, the original recipe was actually developed around 1900 by the Swiss physician Dr. Bircher-Brenner and is known as the Bircher Muesli. This recipe is a great breakfast or afternoon delight and contains all the benefits of complex carbs, fiber, protein, omega-3 fatty acids, antioxidants and vitamins that have been linked to emo-

tional well-being and brain health. Oats are also known to help with constipation, weight loss, heart disease, lowering cholesterol and moderating blood sugar levels. Mashed banana makes it more creamy, with nuts, chia and flaxseed to add healthy omega-3 fatty acids, dates for sweetness, orange or lemon juice for vitamin C and fresh fruit and berries for more vitamins and antioxidants. The great thing about Overnight Oats is not only that itâ&#x20AC;&#x2122;s a quick recipe and a perfect grab-and-go breakfast when prepared the night before, but itâ&#x20AC;&#x2122;s also very versatile, and ideas for toppings and mixins are almost endless.

Overnight Oats Yields: 4 servings 2 apples and/or favorite fruits and berries 2 ripe bananas

Peel the bananas, add to a big bowl, then mash with a fork. Wash the apples and grate or cut them into small pieces (donâ&#x20AC;&#x2122;t peel the apple and use with the skin for more fiber), keep a few spoons aside for toppings then add the rest into the bowl. Wash and cut the fruits or berries and add them to the bowl. Juice the oranges and add the juice to the bowl. Pit the dates and cut them into very small pieces, then add to the bowl. Add the rolled oats, ground flax seeds, chia seeds, and cinnamon. Add the milk to the mixture, stir well so all ingredients are mixed evenly. Scoop the mixture into four glass jars, bowls or cups and top with the leftover fruits or berries, nuts, and seeds. Cover with a lid or foil and put them in the fridge to let it sit overnight, or at least for 4 hours. Recipe courtesy of Eliane Baggenstos, RN, LMT, a certified health coach and plantbased diet expert. For more information, visit bodono.com. See ad, page 40.

mission statement To empower individuals to live a healthier lifestyle on a healthier planet. To educate communities on the latest in natural health and sustainability. To connect readers with local wellness resources and events, inspiring them to lead more balanced lives.

September 2020

Cars Go Vegan Leather Interiors are on the Way Out

by Yvette C. Hammett

onsumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture. As they begin to make better choices in what they consume, wear and drive, vegan car interiors are becoming more popular. The environmental impact of producing leather, foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers. The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker. Mercedes Benz and BMW are offering customers plantbased alternatives and Tesla has been dropping leather from its upholstery choices for a while now, with the Model 3 and Model Y already sporting vegan-only interiors. The Volvo Polestar 2 also comes standard with vegan upholstery, along with recycled wood. And the 2020 Range Rover Evoque, Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors. Research and development is ongoing in this realm to create faux leather that 34

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not only looks good, but is actually more durable and easier to maintain than leather. Vegan “leather” is being produced from cork, glazed cotton and even bark cloth, so it’s not just a matter of replacing animalbased products with unsustainable plastic. With funding from Honda and Ford, Bharat Bhushan, Ph.D., director of the Nanoprobe Laboratory for Bio- & Nanotechnology and Biomimetics in the John Glenn College of Public Affairs of Ohio State University, Columbus, developed a faux leather that has the potential to be used on both seats and dashboards. “I work in technology to repel water and oil from a variety of surfaces,” Bhushan says. “Leather gets very sticky when it is hot, so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.” The side benefit, he further notes, is that it’s an alternative to animal hide. Audi Head of Design Marc Lichte, whose twin daughters are both vegan, says vegan leather is a huge selling point for customers and that both the Audi e-tron GT and Q4 will be animal-free. Faux leather will replace the traditional leather,

and all cushions, window trim, armrests, headliners and center consoles will be manufactured with recycled materials. People for the Ethical Treatment of Animals (PETA) made a major push in the past few years to increase production of vegan-based car interiors. In 2016, PETA conducted an investigation into JBS, the world’s largest leather supplier, which sells to car companies from GM to VW and more. “What it found was that the supplier severely mistreats the cattle being raised for the leather with hot irons on the face, electrocution, beatings and cutting their throats while they are still conscious,” says Jennifer Behr, corporate responsibility officer for PETA. “When consumers are shopping, they should take that into consideration. Those interiors came from a cow that lived a miserable life and died a painful one.” Beyond that, cattle represent a climate risk. The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well known by the average consumer. “The livestock industry is the source of a broad spectrum of environmental impacts,” the study states. “The first and most important is climate change.” It’s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry. Enlightened consumers are using that information to determine what they purchase, from food to cars. BMW spokesperson Oleg Satanovsky says vegan options are not new for his company; they’ve been around for decades, but options have been updated. BMW uses a material called SensaTec, a new brand name for its non-animal-sourced upholstery “to reflect the more upscale design and feel of the materials,” he contends. “We look to nature for clues” to develop alternatives, Bhushan says. His research was based on the lotus leaf and its resiliency—it’s both water and oil repellant. “A single species like that can be used for many things,” with little or no environmental impact. Yvette C. Hammett is an environmental writer based in Valrico, FL. Connect with her at YvetteHammettHull49@gmail.com.

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green living

natural pet

Compositions for Cats

Finding the Right Tune for Pets Music Calms the Animal Soul by Julie Peterson

Christine was volunteering at a local animal shelter that played country music for the cats. “I wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds,” she says. She composed some music and experimented with it in the cat room, noticing that the animals reacted positively to certain tones. That eventually led to a CD for cats, and then one for dogs, with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer’s Research Foundation, in New York City.

serejkakovalev/AdobeStock.com

Harmonies for Hounds

ometimes it takes a little dog to bring about a big truth, as Cheryl Christine, a professional musician and composer in Ridgeland, South Carolina, learned. “I was playing the piano at a party and the owners had a hyper little dog. After a while, I started playing some of the music from my CD and the dog stopped, turned around and came up to me, and just sat there and listened. The owners were shocked.” The mood of dogs and cats can be improved by hearing the right kind of tunes, but it’s important to choose their music wisely, because they are more highly attuned to sensory cues than humans.

Resounding Research The nicest notes for animals have been well studied, especially dogs. Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental. Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music; and they shake more and

rise to their feet when exposed to heavy metal music, possibly from nervousness. Patricia McConnell, Ph.D., a zoologist and certified applied animal behaviorist in Wisconsin, wrote her dissertation on the effect of different types of sounds upon working domestic animals. “What is important is not whether the music is ‘classical’ or ‘heavy metal’, but whether it includes a set of acoustic features that appear to be universally associated with soothing or stimulating internal states,” states McConnell in her blog, TheOtherEndOfTheLeash.com. McConnell explains that, “Pure tones and regular rhythms are associated with positive states.” On the other hand, harsh, noisy tones and irregular rhythms are linked with negative ones. She adds, “A tempo matching an animal’s resting heart rate (or respiration) tends to be calming.” Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation, assisting with healing, controlling overeating and soothing irritability.

The Rescue Animal MP3 Project, an organization that has donated free MP3 players filled with music to more than 1,420 animal shelters and sanctuaries, was founded by Pamela Fisher, a holistic veterinarian in North Canton, Ohio. Calmer animals are more likely to be adopted, and the music is designed to provide a relaxed environment for animals so they can better cope with stressful housing conditions. The MP3s contain a variety of music and artists, including selections like Canine Lullabies, by Terry Woodford, therapeutic music expert; Pet Calm, Pet Healing, by hypnotherapist Rick Collingwood; and Harp Music to Soothe the Savage Beast, by Alianna Boone, who states, “The structure of the harp is considered to be the most healing instrument next to the human voice.” Pet owners may need to listen more closely. “We so often focus on other aspects of their environment—Is their dog bed comfy? Does it look pretty to us?—and fail to attend to the impact of sound on our dog’s environment (not to mention our own),” writes McConnell about new animal-music studies. There are many melodic medleys for pet parents, but buyer beware. “If you’re to spend your money on this, make sure you are looking at music backed by research,” advises Christine. For more information, visit Cheryl Christine.com. Julie Peterson writes about wellness for people, animals and the environment. Reach her at JuliePeterson2222@gmail.com. September 2020

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.

TUESDAY, SEPTEMBER 1 Free Flow Art – 8-11pm. All canvases and paints are free with a drink purchase. Art and Kava is a great way to unwind after a crazy day. Mai Kai Kava, 17 W University Ave, Gainesville. 352-5545858. MaiKaiKava.com. Recovery Dharma – 5:30-6:30pm. Free. Peer led movement and community that is unified by our trust in the potential of each of us to recover and find freedom from the suffering of addiction through Buddhist practices and principles of meditation, self-inquiry, wisdom, compassion and community as tools for healing. Soul Essentials of Ocala, 805 E Fort King St, Ocala. 352-236-7000. SoulEssentialsOfOcala.com.

WEDNESDAY, SEPTEMBER 2

Stretch Yourself with Renee – 6-7pm. Donation based. Improve your flexibility and decompress through a refined variety of basic Yoga poses with gradual progression. Led by Renee. Blissful Life Corporation, 2100 SE 17th St, Ste 110. Ocala. 352-694-9642. BlissOcala.com.

FRIDAY, SEPTEMBER 4 Beginners Yoga – 3-4. $10. Led by Kristen Andrews. Please bring your mat and be ready to enjoy a great yoga class. Call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

equine event FRIDAY, SEPTEMBER 4

Union Street Farmers Market – 4-7pm. Free. Over 40 vendors selling conventional, hydroponic, and organic seasonal produce, plants, honey, fruits, baked goods, free range meat, seafood as well as vegan and other types of prepared foods. Live music and performers on the main stage. Celebration Pointe, Celebration Pointe Ave, Gainesville. 844-619-8400. CelebrationPointe.com.

7th Annual Florida Horse Park Invitational – 3-5pm. $10. One of the biggest events of the year that will include a college, high school, middle and elementary school race. Teams from all over the state will gather at the venue for competition. Florida Horse Park, 111008 S Hwy 475, Ocala. 352-307-6699. FlHorsePark.com.

Sunset and Full Moon River Cruise – 7pm. $65. Specialized boat ride down the Homosassa river during sunset that leads out to the Gulf of Mexico while learning about constellations, planets and how the native indians used the night sky as a calendar to navigate. Homosassa Springs Marina, 10806 W Halls River Rd, Homosassa. 352-4221122. NatureCoastEcoTours.com.

Guided Meditation with Brian – 8-9pm. Free. Peaceful practice led by Brian who has a vast knowledge and understanding of Spiritual Awareness. Soul Essentials of Ocala, 805 SE Ft. King St, Ocala. 352-236-7000. SoulEssentialsOfOcala.com.

THURSDAY, SEPTEMBER 3 Circle Square Commons Farmers Market – 9am-1pm. Free. Fresh seasonal produce from local growers as well as baked goods, plants, handmade products and much more. Circle Square Commons, 8405 SW 80th St, Ocala. 352-854-3670. CicrcleSquareCommons.com. Paranormal Discussion – 3:30. Love donation. Experiences share and have an open discussion group on UFO’s and the paranormal. Please call to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

Remember, PLANS CHANGE! Please call ahead to confirm dates and times. 36

North Central FL Edition

Moonthly Drum Gathering – 8pm-Midnight. Free. Family friendly. Enjoy percussion and didgeridoos. One drink supplied like coffee, tea or water. All experience levels welcome. Muddy Lotus Tea Kava, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

SATURDAY, SEPTEMBER 5 Three Phase Schooling Show – 8am-5pm. Free. Schooling show for both horse and rider to train in all three phases of eventing including dressage, stadium jumping and cross country with an array of high quality jumps. Riders must wear a certified helmet while mounted with tall boots or half chaps. Clothing is casual but polos are recommended. Medical armbands and a vest are required while jumping. Majestic Oaks Ocala Farm, 17500 N US Hwy 441, Reddick. 352-840-3170. MajesticOaksOcala.com. Ranger Led Park Tour – 8:30-9:30am. $5. Join a park ranger for a comfortable walk around Sweetwater Wetlands Park and learn how the park benefits our water, wildlife, and the community. Sweetwater Wetlands Park, 325 SW Williston Rd, Gainesville. 352-554-5871. SweetwaterWetlands.org. Haile Farmers Market – 8:30am-Noon. Enjoy live music while you stroll the tree-lined streets of the Haile Village Center. Shop for seasonal produce, fresh dairy, pastured meat, artisan wares, handmade gifts and more. A treasure for both Gainesville locals and visitors! Hailes Farmers Market, 5213 SW 91 Terr, Gainesville. 352-639-0446. HaileFarmersMarket.com.

SUNDAY, SEPTEMBER 6 Polarities and Points of View in Astrology – 3-4:30pm. $10, Free for members. This webinar

will cover the polarities and different points of view that astrology can offer us. Taking another and a different view on the archetypes that will help us understand the depth of the chart and offer another philosophical point of view and how to interpret the symbols in the chart. PO Box 358945, Gainesville. 800-731-9456. StarClub.IsarAstrology.org.

equine event SUNDAY, SEPTEMBER 6 Polo at the Park Sunday Match – 10:30am12:30pm. Free. Enjoy a polo match and tailgating with family and friends. Hop in the saddle or hang out on the sidelines. Florida Horse Park, 11008 S Hwy 475, Ocala. 607-280-0229. TeamResolutePolo.com. Rocking the Ocala Drive In – Noon-11:30pm. $30 per vehicle with two adults. Additional adults $10 each. Children 12 and under are Free. No outside food or beverages. Ocala Drive In, 4850 S Pine Ave, Ocala. 352-629-1325. OcalaDriveIn.info.

THURSDAY, SEPTEMBER 10 Gorillas on the Line – 9am-3pm. Free. This global program aims to increase recycling of cell phones and small electronics in an effort to protect habitats for gorillas and other wildlife in Central Africa where materials are mined. Electronic donations gladly accepted. Santa Fe College Teaching Zoo, 3000 NW 83rd St, Gainesville. 352-955-5633. SFCollege.edu/zoo.

FRIDAY, SEPTEMBER 11 Dueling Pianos – 8-11pm. Free-$100. Limited capacity. VIP tables close to the stage available. The Lodge, Downtown Ocala, 36 S Magnolia Ave, Ocala. 352-289-1390. PremierPianoShows.com. Beginners Yoga - 3-4. $10. Led by Kristen Andrews. Please bring your mat and be ready to enjoy a great yoga class. Call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

SATURDAY, SEPTEMBER 12 Fall Home and Outdoor Living Show – 9am2pm. Free. Family friendly. Hosted by Citrus County Chronicles at the US Army National Guard. Multiple vendors displaying everything from fire pits to boats to plumbing and more. Lots of prize giveaways, free classes and informational seminars. Crystal River Armory, 8551 W Venable St, Crystal River. 352-663-6363. ChronicleOnline.com. Marma Therapy & Ayurvedic Self-Healing Online Training – Sept 12-20. 9am-5pm. $550. Two weekend, four day training. Curriculum includes but not limited to, Yoga Pranayam, Meditation, History and Philosophy of Marma Therapy, pressure points, pranic mantra techniques, acupressure, sacred healing spaces and more. Classes conducted via zoom. Level 1 Marma Therapy Certificate upon completion of course. 14616, NW 140th St, Alachua. 352-870-7645. AyurvedicHealthRetreat.com. Welcome To Fall – 10am-5pm. Free. Shopping event with local mom and pop vendors setting up center court inside the mall. Paddock Mall, 3100 SW College Rd, Ocala. 352-237-1223. PaddockMall.com. How the Spirit World Interacts With Us in Our Daily Life – 2-3:30pm. $36. Online class.

equine event

International Foundation for Spiritual Knowledge. 407-247-7823. IFSK.org. Crystal Singing Bowl Sound Healing Meditation – 6-7pm. $20. One full hour of restorative energy to promote healing on all levels from spiritual to emotional. Led by Susan. Soul Essentials of Ocala, 805 SE Ft. King St, Ocala. 352-236-7000. SoulEssentialsOfOcala.com.

FRIDAY, SEPTEMBER 25 Fall Polo Season – 3-5pm. $35. Gates open one hour before the match. The Villages Polo Club, 703 N Buena Vista Blvd, The Villages. 352-750-7656. TheVillagesEntertainment.com.

MONDAY, SEPTEMBER 14 Community Coffee – 9:30-10:30am. All are welcome to join in on a cup of coffee with members of the community. Alachua Woman’s Club, 14565 Main St, PO Box 374, Alachua. 386-462-5204. AlachuaWomansClub.org.

TUESDAY, SEPTEMBER 15 Uncover Your Psychic and Spiritual Gifts – 2:304:30pm, 5:30-7pm. $20. Led by Jo Ellen Blue. Nine week course. Please call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

FRIDAY, SEPTEMBER 18 Beginners Yoga – 3-4. $10. Led by Kristen Andrews. Please bring your mat and be ready to enjoy a great yoga class. Call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com. Shangri La Campout & Trail Ride – Sept 18-20. 3pm-1pm. $10. Trailer in on Friday, trail ride Saturday morning and group meal Saturday night, then trailer our Sunday. Shangri La, 12788 SW 69th Ct, Ocala. 352-613-9888. ReserveAmerica.com. Guided Meditation with Cree – 8-9pm. Love donation. Guided meditation service to help each individual on their sacred journey. Soul Essentials of Ocala, 805 E Fort King St, Ocala. 352-236-7000. SoulEssentialsOfOcala.com.

SATURDAY, SEPTEMBER 19 Freeze Dried Fruits and Treats – 9am-2pm. Free. Enjoy free samples of freeze dried fruits and other treats before buying. Online ordering available. Ocala Downtown Market, SE 3rd St, Ocala. 256523-2396. EmsCryoTreats.com. Megalodon Exhibit Opening Day – 10am-4:30pm. $8. Enter the world of the megalodon, the gigantic prehistoric shark that once commanded the world’s oceans. Learn about the apex predator and how scientific discoveries continue to reveal its remarkable story including its size, diet, relatives, evolution

Bring Natural Awakenings home!

SATURDAY, SEPTEMBER 26 and ultimate extinction. Florida Museum of Natural History, 3215 Hull Rd, Gainesville. 352-846-2000. FloridaMuseum.Ufl.Edu. Family Fun Day with Bikers CARE – Noon-4pm. Free. Escorted morning rides into the dealership, games, music and a pinwheel run. Crystal Harley Davidson, 1147 S Suncoast Blvd, Homosassa. 352563-9900. CrystalHarley.com.

SUNDAY, SEPTEMBER 20 Exotic Bird Expo – 9am-3pm. $5. Family friendly. Enjoy exotic birds of all kinds along with toys, cages, and food all in one place. Masks required for entry. Wyndham Garden Hotel, 2900 SE 13th St, Gainesville. 904-819-9506. StAugustineExoticBirdFair.com.

THURSDAY, SEPTEMBER 24 Fieldwork Fails Live Storytelling – 6-9pm. $10$15. Live, personal and true stories told by real scientists. The theme fieldwork fails is based on the trending social media hashtag turned book about the reality and randomness of scientific fieldwork. Science is never perfect, but like these stories, it can be unpredictable, hilarious and fun. Florida Museum of Natural History, 3215 Hull Rd, Gainesville. 352846-2000. FloridaMuseum.Ufl.Edu.

FRIDAY, SEPTEMBER 25 Kids Kayak Camp – 9am-1pm. $40. Ages 12+. Children will spend the day kayaking and learning about Florida ecosystems and wildlife as well as basic kayaking skills, safety and teamwork. Fun water activities and safety gear is included along with experienced guides and a certified lifeguard on duty. Chassahowitzka River Compound, 8600 W Miss Maggie Dr, Homosassa. 352-422-1122. NatureCoastEcoTours.com. Beginners Yoga - 3-4. $10. Led by Kristen Andrews. Please bring your mat and be ready to enjoy a great yoga class. Call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

Wilderness First Aid SOLO Certification – Sept 26-27. 8am-5pm. $40. Two day intensive survival course covering patient assessment, recognizing life threats, treating for shock, splinting fractures, bleeding control, environmental emergencies such as snake bites, drowning, heatstroke and more. Registration required. The FOLC Farm, 3625 SE 15th St, Gainesville. 352-278-0725. TheFolcFarm.com. How the Spirit World Interacts With Us in Our Daily Life – 10:30am-1pm. $36. Online class. International Foundation for Spiritual Knowledge. 407-247-7823. IFSK.org.

SUNDAY, SEPTEMBER 27 Wisdom In Rhythm – 2-5pm. $20. Call to Women Of The Drum gathering offering creative ideas and shared group experiences through the practice of the sacred arts and sciences. Exploring a varied combination of frame drum and rhythm instruction, facilitation, wisdom teachings, ceremonial arts, healing sounds and more. Crystal River State Archeological Site, 3400 N Museum Pt, Crystal River. 352-586-2014. OurDivineArts@gmail.com. Antiscia and Contra Antiscia Special Tips for the Astro Tourist – 3-4:30pm. $10, Free for members. Astrology webinar with Samuel F Reynolds. The more public Ptolemaic aspects are like how a good subway system connects a city. Learn about Antiscia and contra antiscia, the shadowy connections between planets from solstice and equinox points. PO Box 358945, Gainesville. 800-731-9456. StarClub.IsarAstrology.org. Seagrass Waterfront Outdoor Show – 3-6pm. Free. Enjoy live entertainment from Bill D. Williams Black Country on the Homosassa River. Seagrass Waterfront Restaurant, 10386 W Halls River Rd, Homosassa. 352-503-2007. SeaGrassResort.com.

WEDNESDAY, SEPTEMBER 30 Have You Met Your Soul Mate/Twin Flame – $30. Led by JoEllen Blue. Please call the store to register. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. 352-693-4592. FairyDustCrystals.com.

Membership Form Join to get your print copy every month. I am enclosing a $32 check or money order. Please send my print copy to: Name _______________________________________ Address _____________________________________ City __________________State _______Zip ________ Mail to: Natural Awakenings 7797 SW 19th Avenue Rd, Ocala, FL 34476

September 2020

ongoing events

wednesday

sunday

Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920.

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. 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.

monday Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey

Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. ACA Meeting – 6pm. Adult Children of Alcoholics. Unity of Ocala, 101 Cedar Rd. 352-687-2113. Mail@UnityOcala.org. UnityOcala.org. A Course in Miracles – 6:30pm. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org.

tuesday 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.

Qigong – 10am. With Dr. Neil Crenshaw and Dr. Don Mederios. Donations go to Connected Warriors. Van Ness Park Civic Center, G Ave and 7th St, McIntosh. 352-425-2975. 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. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. Game Night – 7:30pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

thursday A Course in Miracles – 10am. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org. Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Alachua Farmers Market – 4-7pm. A local producer only market where most foods have been picked or made that day. Behind the Chamber of Commerce office. 14801 Main Street, Alachua. 386-462-3333. AlachuaFarmersMarket.com.

OCTOBER

Stress Management plus: Joint Health

THE DIABETES CHALLENGE ISSUE

NOVEMBER

Personalized Diabetes Strategies plus: Skin Care

Readers are Seeking These Providers & Services:

Energy Healing Life Coaches • Spiritual Practices Relationship Counseling Advocacy/Peer Groups Integrative/Natural Healthcare Providers Meditation Mobility Supplies Physical Therapy ... and this is just a partial list!

DECEMBER

Creating Community & Connection plus: Spending Locally

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 38

North Central FL Edition

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

classifieds

Embodiment 101 – 6:30-8pm. Body awareness movement followed by meditation. Shambhala Gainesville, 1899 NE 23rd Ave. 352-214-1334. Gainesville.Shambhala.org.

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.

Karaoke – 8-11pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

friday Health Happens Farmers’ Market – 9am-2:30pm. Shop for fresh produce, seafood, honey, baked goods, gluten-free snacks and prepared meals for lunch. McPherson Governmental Complex field, 601 SE 25th Ave, Ocala. 352-438-2360. Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920.

saturday Alachua County Farmers’ Market – 8:30am-noon. Open rain or shine. A grower’s only market. 5920 NW 13th 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. Farmstead Saturday – 9am-3pm. Free. Crones Cradle Conserve, 6411 NE 217 Pl, Citra. 352595 3377. CronesCradleConserve.com. Ocala Farm Market – 9am-2pm. Locally-grown 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. 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. The Third Testament Foundation – 11am. What is The Third Testament? Introduction to the Third Testament by Martinus. Live Stream with chat. Free. 941-462-3177. Infinite808@gmail.com. Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 401-3920.

please recycle

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

AURA-CHAKRA REPORTS WHAT’S YOUR COLOR? – Aura-Chakra Reports. $30 for a colorful 22-page report and analysis. Will travel. Lady Lake. Call Mary Rose at 352-272-9555.

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

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

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

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

STEM CELL AFFORDABLE STEM CELL TECHNOLOGY – Anti-aging phototherapy patch that activates your own stem cells! – Contact Dianne Purdie, LifeWave Independent Distributor at 352-598-7319, email DiannePurdielw@gmail. com or visit LifeWave.com/abundanthealth and LiveYounger.cc for more information.

SUBSCRIBE NEVER MISS AN ISSUE! Natural Awakenings subscriptions are available! Get each month’s issue mailed straight to your home. $32 for 12 issues

352-366-0088 Sheila@ GoNaturalAwakenings.com GoNaturalAwakenings.com

September 2020

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.

CHIROPRACTOR

ENERGY BALANCING

DR. RANDY BRYANT

SANDY WILSON

352-694-7700 1315 SE 25th Loop, Suite 103, Ocala Info@DrRandyBryant.com Dr. Bryant’s holistic approach and natural solutions for many common health issues have improved the lives of many from around the world. Services are tailored to the needs of each unique patient. You will not experience any of the snapping, cracking or popping usually associated with chiropractic treatment. Dr. Bryant has been involved with the sport of rodeo as a treating physician since 1995.

BIO ENERGETICS ALEX TERRERO, LMT (MA60219)

Lemire Clinic 9401 SW Hwy 200, Suite 301, Ocala 352-291-9459 The first combined Anti-Aging, Holistic, and Family Practice Clinic LemireClinic.com in Central Florida and The Villages

Alex is the primary operator of their b i o -352-750-4333 energetic technology SERVICES OFFERED: including, but✦ Chelation not limited to; all and IV Nutrient ✦ Peptides Urinary Incontinence ✦ Exosomes:aspects The Next of the✦ Zyto program, the ✦ Femlift Vaginal Tightening Generation in Regeneration Pulsed Electro-Magnetic ✦ Soundwave for ED Field Therapy and Stem Cell Therapy ✦ Laser for painRate ✦ Amniotic therapy, and theTherapy Heart ✦ Spectravision (Full Body ✦ Adipose Va r i a b i l i t y Analysis d e vTest) ices. The ✦ Bone marrow ✦ PRP-platelet Rich Plasma combination✦✦ Nutritional of hisCounseling technical Weight Loss ✦ Prolo Therapy ✦ Pulse Magnetic ✦ Prolozone background and massage therapy allow himWave to assist ✦ Antioxidant Evaluation ✦ Neural Therapy his patients find theHormone best method of reducing their ✦ Mineral Evaluation ✦ Bio-Identical ✦ Heavy Metal Evaluation Replacement Therapy pain, increasing their ability to bounce back from an Individual responses may vary injury and most importantly shed some light on the questions they have along the way. See ad, back cover.

COLONICS

Jaclynn Sola, LMT

Karin Panyko MA56771 Licensed Aesthetician GENTLE WATERS HEALING CENTER Over 10 years experience Specializing In: Over 13 years experience

352-374-0600 Specializing In: • Raindrop Therapy – • Cupping for • Micro Derm Abrasion Aromatheraphy Pain Relief and Gainesville • Spa Facial/Galvanic (tightens Lymphatic Drainage utilizing essential oils and tones cheek muscles) • Myo Fascial Release • Sports Massage/ Info@GentleWatersHealing.com • High Frequency Therapy • Deep Tissue Golf

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 toteam assure you and your family have mechanisms 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

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

• Light Therapy • Facial Massage – Deep Tissue My passion is to assist others in achieving their balance with inner and outer beauty.

FARMERS MARKET HARBISON FARM CATTLE AND PRODUCE 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

You have to motivate yourself with challenges. That’s how you know you’re still alive. ~Jerry Seinfeld 40

North Central FL Edition

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.

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

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

cutting-edge technology.”

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

Massage • Cranial Sacral SpectraVision • Reiki Master Tuning Forks • Colonics

JAMES LEMIRE, MD

HEALTH COACHING BODONO HEALTH SERVICES 352-559-9355 Bodono.com Info@bodono.com

Certified Health Coach, Registered Nurse and PlantBased Expert offers motivational coaching, personalized meal planning, exercise programs and practical tools to improve your health and boost the immune system. Contact Bodono for more info and to get help with weight loss and prevention of lifestyle-related diseases.

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 6.

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

Our comprehensive 10semester ACAOM-accredited Master’s degree program enables students to become competent, confident and successful acupuncturists. Graduates help people achieve genuine healing and their highest sustainable level of health and wellness.

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.

SCHOOL BODHI SANGHA THAI MASSAGE AND SCHOOL OF TRADITIONAL THAI FOLK MEDICINE 813-417-6745 BodhiSangha.com ArielaGrodner@yahoo.com

Students can advance in their studies of Thai Massage and Traditional Thai Folk Medicine. Courses offered are; Thai Foot Reflexology, Double Practitioner Thai Massage, and Thai Herbal Bundle Therapeutics. The Bodhi Sangha Shala is a place to grow and learn, to build community, to cultivate mindfulness and compassion, and to deepen one’s studies of the ancient healing art of Thai Massage.

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.

When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love. ~Marcus Aurelius

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North Central FL Edition

NAFL310

September 2020

Enjoy Optimal Health – Naturally! QUARANTINE RECOVERY: Where Do We Go From Here?

Lemire Clinic’s one-of-a-kind Quarantine Recovery Program is a comprehensive three-month protocol that is designed to help restore inner balance while building resiliency and optimizing your future health. The program promotes detoxification, cellular health, metabolic and immune function along with weight loss.** Each month of the program has a unique focus. This program gives you the products, knowledge, nutrition tools and action items needed to empower whole health as you re-enter society. **Past participants of other Lemire Clinic’s Personalized Programs Note: Results are not guaranteed. All individuals are different.**

2018: Still going strong and healthy!

10 months ago: Now: Low energy, Symptom-free, mental fog and Happy other conditions

2011: Cancer-free, zero diabetes, down from a 46” to 34” waist!

2010: Brain tumor, Diabetes, high blood pressure

Physician Directed Services, including:

JAMES E. LEMIRE, MD, FAAFP, IFMCP

• • • • • • • • • •

IV Infusion (Vitamin C, Myers Cocktail) Bioidentical Hormones Physician-assisted Heavy Metal Detox Nutrition Counseling Transformation: Detox/Weight Program Chelation Prolotherapy Ozone (UBI) Functional Genetic Testing Heart Rate Variability

Board-Certified, American Board of Family Practice

Natural Family Medicine with a Personal Touch New & Existing Patients: (352) 291-9459 • Most Insurances Accepted 9401 SW Hwy 200, Suite 301, Ocala, FL 34481 • www.LemireClinic.com 44

North Central FL Edition

Natural Awakenings September 2020

Articles inside

Finding the Right Tune for Pets: Music Calms the Animal Soult

CARS GO VEGAN: Leather Interiors are on the Way Out

SPICE UP HEALTH: Using Herbs for Flavor and Medicine

Improve Life in Just 20 Minutes a Day

Emotional Well-Being in the Pandemic Age

Natural Antivirals: Help in Staying Strong and Healthy

Raising Resilient Kids: How to Help Them Bounce Back

Wellness Chiropractic Care from Dr. Randy Bryant

All-Natural Home Health Care Goes Mobile

Yoga for Every Body

Food Safety Is Everyone's Business

Tiny Homes Are The Future