Natural Awakenings Ocala/Gainesville November 2019

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Hens With Benefits Backyard Flocks Go Urban

SWEET GRATEFUL ZENFUL EATING DREAMS LIVING Putting Insomnia to Rest

November 2019 |

The Path to a Better World

Mindful Meals in Quiet Gratitude

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NOTE: Lemire Clinic is the only office in the area providing these services at this time! Functional Genetic Testing

Detailed functional genetic information to help you take control of your health. With only 3 simple steps, you can have access to a private and personalized analysis that can change the way you live your life. This amazing science allows you to know where your potential weaknesses are and how to prevent future illness. Knowing your SNPs can help you to customize your nutrient intake, fitness, function and lifestyle to your unique needs, making a big difference in how you feel each day, along with choosing how to express or silence certain genes that are in your makeup. Maintaining your memory and independence are important to you, that’s why uMETHOD Health works with your doctor to provide a personalized approach for your memory. There are nearly 50 known causes of

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Board Certified Primary Care & Functional Medicine Physician Clinical Services • IV Infusion (Vitamin C, Myers Cocktail ) • Bio-Identical Hormones • Physician Assisted Heavy Metal Detox • Nutrition Counseling • Transformation: Detox / Weight Program • Chelation • Prolotherapy • Ozone (UBI) • Functional Genetic Testing • Heart Rate Variability •

Join us to find out … FREE Seminar Nov. 18th

Patient Education @ 6pm, Learn what we do & time to ask questions. **Limited space: Call To reserve your spot. 9401 SW Hwy 200 Suite 301 Ocala, Fl. 34481 www.LemireClinic.com 352-291-9459 Most Insurances Accepted November 2019

HEALTHY LIVING HEALTHY PLANET

OCALA/GAINESVILLE FLORIDA PUBLISHER Sheila Mahan EDITOR Martin Miron

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Contents 12 URBAN CHICKENS

Coming Home to Roost

13 GOOD HEALTH IS JUST AROUND THE CORNER In The Villages

14 KIDS WITH GRATITUDE Making Thankfulness Second Nature

15 ENOUGH FOR ALL In Pursuit of Grateful Living

16 CHASING ZZZZZs How to Put Insomnia to Rest

20 THE HAPPY THYROID Seven Ways to Keep It Humming

22 CLICK AND SWEAT

Virtual Workouts Change the Game

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

24 ZENFUL EATING

Mindful Meals in Quiet Gratitude

DEPARTMENTS 7 news brief 7 kudos 8 health briefs 10 global briefs 12 natural pet 13 community

spotlight 14 healthy kids 15 inspiration

20 healing ways 22 fit body 24 conscious

eating 27 calendar 30 resource guide 30 classifieds November 2019

letter from publisher

Hi Everyone!

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.

With the holidays just around the corner, now’s the time to visit the upcoming festivals, art shows and farmers’ markets for unique gifts made by our local residents. Check out the calendar for times and locations for the November 2 Micanopy 45th annual Fall Festival and the Metaphysical Arts Faire, in Melrose. The 38th annual Downtown Festival & Art Show in Gainesville is happening on November 16 and you won’t want to miss Light Up Ocala 2019 on November 23. I’m so excited for these events. I’ll be there with my family, and I hope to see you there, too. For many people, the holiday season is a time of joy and celebration. Family and friends unite for great food, conversation and, as in my house, a lot of board games. It’s also a time to teach our kids to be thankful and show empathy for others. In this issue, you’ll read an article by Ronica O’Hara that offers parental tips for instilling thankfulness—one of the most teachable, grow-able strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being at any age. Benedictine monk Brother David Steindl-Rast, a leading figure in a worldwide gratitude movement, puts it all in perspective in this month’s Inspiration piece: “Enough for All: In Pursuit of Grateful Living.” You’ll also enjoy reading this month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest,” which examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways department, “The Happy Thyroid: Seven Ways to Keep It Humming.” I tend to sleep better at night if the temperature is really cool and the TV, laptops, iPads and cell phones are all off. One of my favorite articles is by Julie Peterson, who explores the new world of fitness in “Click and Sweat: Virtual Workouts Change the Game.” Training via an app or online is all the rage now for seasoned gym rats and newbie exercisers that value the convenience and privacy of this growing phenomenon. I am a fan of virtual workouts because I am not a gym person at all. I don’t like waiting in line for machines that I don’t fully know how to use or try to outrun another lady to jump on that last spin bike so I don’t get left out of the class that took me 20 minutes to drive to. I recently joined an online training program that has many options for beginners to fitness gurus. And what’s really great is that many of the programs don’t require any equipment, and you’re in the privacy of your own home. I highly recommend checking out an online training program that suits you, especially if you’re just starting an exercise program. And last but not least, hens with benefits take center stage in “Urban Chickens: Coming Home to Roost.” Locavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken-keeping; even people that don’t like omelets are getting in on the trend. These chic chicks make great pets for vegans, too. Enjoy your November issue!

Sheila Mahan 6

Ocala/Gainesville FL

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news brief

kudos

Dreaming the Marsh

lizabeth McCulloch has written a new book, Dreaming the Marsh, an environmental fable about Florida, a giant sinkhole, our responsibility to the Earth and to one another. Florida literature has its own unique subgenre of the offbeat and unbelievable, and this work is infused with magic, mysticism and humor in a way that will surprise and delight readers while taking them on a journey they may not expect. In the fictional university town of Opakulla, Florida, an upscale condominium development has just been approved after years of opposition from environmentalists that want to save the marshland upon which it will be built. Shortly after the dedication ceremony, a mysterious sinkhole opens, swallowing the site of the planned development, a large lake and several miles of Interstate highway. While the tone of the novel is lighthearted, the subject is not. McCulloch was born in Buenos Aires, and has been living in Gainesville, Florida, for 40 years. She maintains a blog, The Feminist Grandma. Dreaming the Marsh is available on Amazon.com. Contact the author at ElizabethMcCullochAuthor.com.

The Florida Museum of Natural History has appointed archaeologist Michelle LeFebvre as assistant curator of the South Florida Archaeology and Ethnography Program. LeFebvre’s work explores how humans have interacted with their environment over long periods of time, with a focus on the indigenous people of Florida and the Caribbean. This includes the use and transport of animals, the exMichelle LeFebvre ploitation of natural resources and how these interactions influenced both the environment and indigenous cultures. “Archaeology helps to bring the past alive,” she says. “In my work, I strive to document and provide a humanized history underlying many of the challenges we face in the ways we interact with our environment today, particularly in sensitive freshwater and coastal settings.” Visitors are invited to explore the area’s past on the educational Calusa Heritage Trail, and volunteers assist with fieldwork, visitor education and preserving the 67-acre site. For more information, visit FloridaMuseum.ufl.edu.

November 2019

Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.

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Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

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health briefs

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Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

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Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: nonalcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.

Free the Body of Toxins and Gain New Energy A healthy colon is very beneficial to live a healthy life. Most Americans experience colon problems because they lack fiber and natural cleansers in their diet. The recommended daily allowance for fiber intake for an average person is 30 grams. A diet with no fiber is like brushing teeth without a toothbrush. Without essential natural fibers, harmful buildup of fecal matter can occur, resulting in health problems such as indigestion, constipation, bloating and even colon cancer. Some benefits of colon cleansing include reduced cravings and food dependency; reduced body odor and bad breath; reduced gas and flatulence; reduced whitening of the tongue; and a clearer complexion. Colon cleansing and internal body detoxification is very essential in maintaining a healthy large intestine because the colon’s main function is to extract water and salt from fecal matter. Colon cleansing improves the digestive system’s ability to break down food particles, absorb of nutrients, resulting in more energy and vigor. A combination of mechanical and chemical processes transform food at the molecular level to be absorbed by the body through the intestinal lining to the blood and lymph nodes. During colon cleansing, supplements stimulate and tone the natural body secretions and functions of the stomach, pancreas, liver, intestines and colon so that digestion will be smoother. Undigested food particles and byproducts of digestion are eliminated by the body through bowel movements. Without a regular bowel movement, a person can experience uncomfortable instances such as constipation. Colon cleansing not only takes fecal waste, it also maintains the regularity of bowel movements. Without a daily bowel movement, undigested particles can poison the body with an excessive amount of toxins, affecting mental and emotional health. Colon cleansing can both help assure regular elimination and reduce accumulated toxins in old wastes present in the body. Dawn Brower is the owner of Gentle Waters Healing Center, located at 1215 NW 23rd Ave., in Gainesville. For appointments and more information, call 352-374-0600 or visit GentleWatersHealing.com. November 2019

Moms Launch Eco-Friendly Certification

The nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

Jaws of Life

California Bans Fur Trapping

California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats. 10

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In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.

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Golden Rules

Gun Control in India Goes Green

Methane Matters

Fracking Linked to Global Warming

As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal. About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”

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global briefs

Species Setback

Kool-Kats

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.

Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper remains in use longer rather than be disposed of immediately.

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EPA Weakens Protective Regulations

Candy Wrappers Reimagined as Origami

Polar Alert

Alaskan Sea Ice Melting Faster

Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.

High Springs Emporium

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Health Care Sector Impacts Climate

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”

It's Time to Give Thanks! We are thankful for YOU! Welcome to a world of treasures and special events as we complete this cycle around the sun. High Springs Rocks! Wholesale to the Public Show November 9-10 from 12-5. Some of our vendors from the big gem and mineral shows will be here with incredible minerals including: • Herkimer diamonds • Tanzanberry polished quartz • World class fluorite spcimens • Australian and Ethiopian opal • Agatized coral • Tourmaline specimens • Fine Colombian quartz • Plus handcrafted jewelry and geode slicing

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URBAN CHICKENS Coming Home to Roost

Drawbacks

Ocala/Gainesville FL

Bird Benefits

Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens. He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants, so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are

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Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators. If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.

Starting a Flock

After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele. Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.

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by Julie Peterson

ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules. Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and change frequently, so be sure to get the facts for each area.

benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.

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natural pet

community spotlight

Good Health Is Just Around the Corner in The Villages

by Martin Miron

metal detox with r. Nelson chelation, sound Kraucak, wave treatment for owner erectile dysfuncof HealthCare tion, peptides for Partners Family autoimmune disorMedicine, in The ders, urinary inVillages, has been continence, Femlift practicing for vaginal tightening more than 25 years Dr. Nelson Kraucak and laser therapy in central Florida. for pain reduction and more. Utilizing He is a diplomate of the American Acadthe CO2 laser for vaginal tightening, emy of Family Practice, with advanced certification from the American Board of FemiLift is a non-surgical, pain free soluHolistic Medicine and Internal Board of tion for women suffering from urinary Anti Aging and Longevity Medicine in incontinence, vaginal atrophy, vaginal heavy metal detoxification and Immulaxity (often a result of childbirth) and nomodulation. He is also an associate vaginal dryness and itching. professor at Florida State University and Alternative testing such as Specthe University of Central Florida College travision, antioxidant levels, heavy metal of Medicine. evaluation, mineral levels, micronutrient Kraucak says, “At HealthCare testing, comprehensive allergy testing and Partners Family Medicine, our mission thermograms are also available. Chronic is clear. We are committed to aid and care management, diagnostic testing and promote the body’s innate mechanisms to concierge medicine are also offered. heal and achieve homeostasis for opti The HealthCare Partners Family Medmum health by introducing and using icine IV Cocktail Lounge provides relief natural approaches with innovative and from fatigue, migraines, macular degeneracutting-edge technology.” tion, hypertension and jet lag with antiviral They specialize in bioidentical horcocktails, malnutrition drips, cleans drips, mone regenerative replacement therapy an asthma formula, allergy drip, heavy and weight-loss counseling. Some other metal drip and even a super-immune cockservices are stem cell therapy, which intail. No appointment is necessary. cludes amniotic, adipose, bone marrow, platelet-rich plasma and exosomes (the Healthcare Partners Family Medicine is lonext generation in regeneration), prolocated at 1501 U.S. Hwy. 441 N., Ste. 1704, in therapy and prolozone. The Villages, FL. For more information and Alternative treatments encompass appointments, call 352-750-4333 or visit medical marijuana, neural therapy, heavy HealthcarePartnersFL.com. See ad, page 31.

Did you know that the Florida School of Massage hosts a Six Level Certiication course in Traditional Thai Massage? Do you want to learn a transformational and prootable healing modality that promotes the health and longevity of the practitioner as well as the recipient?

Tired minds don’t plan well. Sleep first, plan later. ~Walter Reisch November 2019

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healthy kids

The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

Kids With Gratitude Making Thankfulness Second Nature

T To promote the Religion, Science and Philosophy of Spiritualism Psychic Medium Spiritual Development Classes New Series of on-going monthly classes in The Villages/ Belleview Choice of dates/ times ~ Nov. 12th, 13th or 22nd

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by Ronica O’Hara

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:

Be grateful and show it.

“Kids are more likely to do something if they see adults around them doing

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it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:

Aaron Amat/Shutterstock.com

“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

inspiration

ENOUGH FOR ALL In Pursuit of Grateful Living

by Brother David Steindl-Rast

rateful living is the awareness that we stand on holy ground— always—in touch with mystery. Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are. It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others. Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those

below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all. Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety. Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique. Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center. For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude. November 2019

In reality, going to bed is the best me-time we can have.

CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato

ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting

results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-

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cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain

times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania,

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Sleep Tips Ljupco Smokovski/Shutterstock.com

For healthy circadian rhythm and melatonin cycles, try:

4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others

adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping November November 2019

Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy

People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without

supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

Seven years without a cold?

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria. He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market. CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks. New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper. Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do. Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds. The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives. Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed. Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu

November 2019

~Stacy Thewis

The Happy Thyroid Seven Ways to Keep It Humming

by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the 20

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arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:

Keep up mineral levels. The thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

Eat fermented foods. About 20

percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut,

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which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

Filter drinking water. “Fluo-

ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

Detox cosmetics. Phthalates are

endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

Wake up easy. About 85 per-

cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and

Alexander Raths/Shutterstock.com

Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.

healing ways

deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”

Practical teachings to help you lead a healthy, prosperous, and meaningful life.

Talk it out. In Eastern philosophy, the thyroid in the

throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

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Do yoga asanas. “Poses such as plow pose, fish pose,

boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

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

Help for a Troubled Thyroid

o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.

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November 2019

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fit body

Click and Sweat Virtual Workouts Change the Game

W Your Market is Our Readers. Let Us Introduce You to Them!

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by Julie Peterson

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences. Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally. Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone. Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National

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Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

Accessible, Flexible and Affordable The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.

“One of the most frequent reasons She carefully monitors her clients for One of the most frequent people cite for not maintaining a regular form and doesn’t plan to offer virtual trainreasons people cite for exercise habit is lack of time,” says Ameriing because it’s impossible to give clients not maintaining a regular can Council on Exercise President and bodily adjustments. “It leaves trainees at exercise habit is lack of time. risk of not getting full benefit or getting Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out hurt,” Hetzel says. “An effective workout is ~Cedric Bryant that virtual tools and devices may help about the quality of the movements.” eliminate some of those time barriers, allowing people to get Bryant says that instructor interaction is a plus; however, quality workouts. the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an The Real Deal appropriate intensity level. But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.”

Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience. Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

November 2019

~Gesshin Claire Greenwood

ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson

n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying

attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-

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ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

Mind Over Mouth

Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”

Jukov studio/Shutterstock.com

Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

conscious eating

photo by by Samuel Joubert

Cooking Like a Zen Master

says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens

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

The Zen of Food

ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Buddha Bowl

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Drizzle with oil, then season with salt and bake for 30 minutes.

Yields: one bowl

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately.

1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine.

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

November 2019

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November 2015

Hearty Moroccan Soup

Coming Next Month

EarthFriendly Holidays Plus: Uplifting Humanity

“This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!”

photo by by Samuel Joubert

DECEMBER

Yields: 8 to 10 servings 3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds 1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste

In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes. Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes. Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.

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

SATURDAY, NOVEMBER 2 Micanopy 45th Annual Fall Festival – Nov 2-3. 9am-5pm, Sat; 9am-4pm, Sun. Old-time auction of donated items. Local artists, crafters, and live music. More than two hundred art displays and multiple food and drink vendors. Free. Cholokka Blvd, Micanopy. MicanopyFallFestival.org. Metaphysical Arts Faire – 10am. A benefit for Mossman Hall. Psychic readers and healers, rocks, crystals, and jewelry. $5. Mossman Hall, 301 SR 26, Melrose. 352-262-0078. Stones and the Energy System – Introduction to Crystal Resonance Therapy – Talk noon-1pm, free. Sessions 1:30-5:30pm, $35. Talk and private sessions with Terry Kawas, Certified Crystal Resonance Therapist. High Springs Emporium, 19765 NW US Hwy 441, High Springs. Register: 386-4548657. HighSpringsEmporium.net. Learning How to Intentionally Live as an Intuitive Person – 2-4pm. With Rev Rae Moonwind. Learn to increase your intuitive abilities as well as living as an empathic person. $25. Fairy Dust Crystals & Such, 11781 SE Hwy 441, Belleview. Register: 352-693-4592. FairyDustCrystals.com.

SUNDAY, NOVEMBER 3 Women’s Sunday Brunch – 11am. An amazing assortment of women, locally grown food, an entertaining program in an atmosphere of quiet, respect and contemplation. Sliding scale from $10 to whatever you can contribute. Crones’ Cradle Conserve Foundation, 6411 NE 217th Pl, Citra. Reserve by noon the Friday before at 352-595-3377 or CatCrone@aol.com. CronesCradleConserve.org.

TUESDAY, NOVEMBER 5 Experience HU, The Sound of Soul – 6pm. HU, the sound behind all sounds, brings you insight, calm and greater awareness. Conversation and light refreshments. All welcome. SFC DT Blount Ctr, Board Room, 401 NW 6 th St, Gainesville. TheSoundofSoul.org. Facebook.com/ EckankarinOcala. 352-378-3504.

WEDNESDAY, NOVEMBER 6 Workshop and Potluck Dinner – 6pm. Explore your writing talents. Any level of writing skills welcome. Activities include reading discussions, editing and new ideas. Free with potluck dish. Crones’ Cradle Conserve Foundation, 6411 NE 217th Pl, Citra. Call or email to reserve at 352-595-3377 or CatCrone@aol.com. CronesCradleConserve.org. Sound Bath with Your Phoenix Is Rising – 7-8pm. Be bathed in the sound of Singing Bowls, Spirit Drum, Kirimba and Tibetan Bowls. Stay after to play the bowls yourself. Dress comfortably and bring a blanket and pillow. Center for Spiritual Living Ocala, 1009 NE 28th Ave, Ocala. 352-6293897, CSLocala.org.

FRIDAY, NOVEMBER 8 Full Moon Drum Gathering – 8pm-midnight. Must be 18 and older. Co-hosted with Ocala Drum Circles. Drums and percussion only. Extra drums provided first-come first-serve. Outdoor bonfire, dancing and fire spinning. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. Muddy LotusTea.com. Ayurveda Health Retreat – Nov 8-17. 100-Hour RYS Immersion. Immerse yourself in the life transforming practices and philosophy of Ayurveda. Spend 8 days diving deeply into the lifestyle, wisdom and experience of this ancient practice made practical for modern day life. Register: 352-870-7645.

SATURDAY, NOVEMBER 9 Women’s Open Heart Retreat – 10am-4pm. Relaxing retreat led by Nancy Lasseter offering wisdom on mindful everyday practices. Bring your own lunch, blanket and an open mind. Prepayment through the website required. $75. Karuna Cottage, 3215 NW 17th St, Gainesville. NancyLasseter.com. A Country Circus – Nov 9-10. 11am-4pm. Presented by Two Hawk Hammock. Family-friendly outdoor festival is in its 10th year, featuring acrobats, dancing horses and more! 17950 NE 53rd Ln, Williston. 352316-0682. info@GainesvilleCircus.com.

High Springs Rocks! – 12-5pm. Free. Wholesale to the Public Tent Show. Many rock and mineral wholesale vendors plus local vendors in the garden behind the Emporium. High Springs Emporium, 19765 NW US Hwy 441, High Springs. Register: 386-454-8657. HighSpringsEmporium.net. How to Write From Your Intuitive Self – 1-4pm. With author Linda Keenan. Learn how to use your intuition to write, even create the framework for your work. $35. Fairy Dust Crystals & Such, 11781 SE Hwy 441, Belleview. Register: 352-693-4592. FairyDustCrystals.com. An Afternoon of Spiritual Discovery: Past Lives, Dreams and Soul Travel – Keys to Spiritual Truth – 1-3pm. Explore the eternal nature of you! Discover how past lives, dreams and soul travel are a natural source of inner truth and wisdom. Learn to tap into the supreme creative force and gain insights for a happier life of higher awareness and divine love. Gift book for each attendee. Presented by local members of Eckankar, the Path of Spiritual Freedom. Marion County Public Library, 2720 E. Silver Springs Blvd, Ocala 386-684-0312. Facebook.com/EckankarinOcala. Psychic/Medium Spiritual Development Class – 2-4:30pm. $30. Includes meditation, lesson, practice. Unity of Gainesville, 8801 NW 39th Ave, Gainesville. International Foundation for Spiritual Knowledge. IFSK.org. 407-247-7823.

SUNDAY, NOVEMBER 10 ECK Light and Sound Service Realize Your Divine Dream – 11am. Free. All welcome. Conversation and light refreshments provided. La Quinta Inn & Suites, 3530 SW 36th Ave, Ocala. TheSoundofSoul.Org. 352-867-4456. An Afternoon of Spiritual Discovery: Past Lives, Dreams and Soul Travel – Keys to Spiritual Truth – 1-3pm. Learn how to tap into the Supreme Creative Force and gain insights for a happier life of higher awareness and divine love. Gift book for each attendee. Presented by local members of Eckankar, the Path of Spiritual Freedom. Marion County Public Library, 2720 East Silver Springs Blvd, Ocala. Facebook.com/EckankarinOcala. 386-684-0312.

TUESDAY, NOVEMBER 12 Psychic/Medium Spiritual Development Class – 6-8:30pm, Tue; 2-4:30pm, Wed. $35. Includes meditation, lesson, practice. Holiday Inn Express, 1202 Avenida Ave, Lady Lake. International Foundation for Spiritual Knowledge. IFSK.org. 407-247-7823.

November 2019

Pl, Citra. Call or email to reserve at 352-595-3377 or CatCrone@aol.com. CronesCradleConserve.org.

WEDNESDAY, NOVEMBER 13 Parallel Universe, Consciousness, and Different Dimensions – 2:30-4:30pm and 5:30-7:30pm. With JoEllen Blue. Learn about astral travel, shamanic journeys and parallel dimensions. $30. Fairy Dust Crystals & Such, 11781 SE Hwy 441, Belleview. Register: 352-693-4592. FairyDustCrystals.com. Roundtable Discussion: “Are You Using Your God-Given Creativity” – 6-7pm. Video broadcast, 7pm. Harold Klemp’s talk from the 2019 ECK Worldwide Seminar. SFC DT Blount Ctr, Board Room, 401 NW 6th St, Gainesville. TheSoundofSoul.org. Facebook.com/EckankarinOcala. 352-378-3504.

FRIDAY, NOVEMBER 15 Local Waters, Wild Places Film Screening – 6-9pm. Film preview of Sammy Tedder’s movie exploring Florida’s ecology and its wild inhabitants. DVDs and CDs will be available for purchase along with beverages. $10 Suggested donation. Prairie Creek Lodge, 7204 County Rd 234, Gainesville. AlachuaConservationTrust.org. 352-373-1078.

SATURDAY, NOVEMBER 16 All Women’s Wilderness First Aid SOLO Certification – Nov 16-17. The Folc farm offers lessons in lifesaving skills through an intensive two day first aid course. Covers all standard WFA topics as well as those concerning women in particular. Register online. $195. The Folc Farm, 3625 SE 15th St, Gainesville. TheFolcFarm.com. 38th Annual Downtown Festival & Art Show – Nov 16-17. Sat; 10am-5pm. Family friendly. Art lovers invited to celebrate art and creativity with live music, performing arts and original artwork from over 200 local and national artists. Free. Downtown Festival & Art Show, 111 E University Ave, Gainesville. AndreisV@CityOfGainesville. org. 352-393-8536. Introduction to Crystal Energy Feng Shui – 2-5pm. With Sharron Britton. Learn about enhancing the energy of your space using ancient Feng Shui techniques and quartz crystals. Participants will receive a free traveling grid. $35. High Springs Emporium, 19765 NW US Hwy 441, High Springs. Register: 386-454-8657. HighSpringsEmporium.net.

SUNDAY, NOVEMBER 17 Video Broadcast – 1pm. Harold Klemp’s talk from the 2019 ECK Worldwide Seminar. Courtyard by Marriott, 3700 SW 42nd Street. Everyone

SATURDAY, NOVEMBER 23 welcome. TheSoundofSoul.Org. Facebook.com/ EckankarinOcala. 352-378-3504.

MONDAY, NOVEMBER 18 Thermography Screenings – 8am-5pm. By appointment. A healthy alternative to mammograms. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com.

Aromatherapy and Reflexology Sessions – 12-5pm. With Kay Steelman. Relax into the holidays free from stress and pain. $35/half hour, $60/hour. High Springs Emporium, 19765 NW US Hwy 441, High Springs. Register: 386-454-8657. HighSpringsEmporium.net. Crystal Mania! 33 Crystals and How They Work for You and Your Body – 2-4pm. With Jolie DeMarco. Workshop and book signing. $66. Fairy Dust Crystals & Such, 11781 SE Hwy 441, Belleview. Register: 352-693-4592. FairyDustCrystals.com.

Patient Education – 6pm. Learn what we do and time to ask questions. Free. Seating is limited, call to reserve your seat. Lemire Clinic, 9401 SW Hwy 200, Suite 301, Ocala. 352-291-9459. LemireClinic.com.

Light Up Ocala 2019 – 4-9pm. Family friendly. 36th Annual lighting of the tree with live entertainment, vendors, activities and a parade. Ocala Downtown Square, 1 Downtown Sq, Ocala. OcalaFl.org/ RecPark. 352-368-5517.

TUESDAY, NOVEMBER 19

TUESDAY, NOVEMBER 26

Lemire Natural Eye Program – Nov 19-21. See what you can do about wet/dry macular degeneration, glaucoma, and cataracts, diabetic retinopathy without injections. Seating is limited. Call to preregister. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com. Psychic/Medium Spiritual Development Class – 10:30am-1pm. Includes meditation, lesson, practice. $35. Fairy Dust Crystals and Such, 11781 SE US Hwy 441, Belleview. International Foundation for Spiritual Knowledge. IFSK.org. 407-247-7823. SciArt Meetup: Astronomy – 6:30pm-9pm. $35. After hours exhibit exploration for art curious and enthusiasts alike with a brief presentation on astronomy. $7. Florida Museum of Natural History, 3215 Hull Rd, Gainesville. FloridaMuseum.ufl.edu.

WEDNESDAY, NOVEMBER 20 Experience HU, The Sound of Soul – 6pm. Video broadcast, 7pm. HU, the Sound behind all sounds, brings you insight, calm and greater awareness. Conversation and light refreshments. SFC DT Blount Ctr, Board Room, 401 NW 6th St, Gainesville. TheSoundofSoul.Org. Facebook.com/ EckankarinOcala. 352-378-3504. Workshop and Potluck Dinner – 6pm. Explore your writing talents. Any level of writing skills welcome. Activities include reading discussions, editing and new ideas. Free with potluck dish. Crones’ Cradle Conserve Foundation, 6411 NE 217th

Spiritual Exploration Class: A Visit to Heaven – 1pm. Based on the book ECK Wisdom on Life After Death. Free book. Marion County Library, Meeting Room B, 2720 East Silver Springs Blvd, Ocala. TheSoundofSoul.Org. Facebook.com/ EckankarinOcala. 352-867-4456. Experience HU, The Sound of Soul – 2:30pm. HU, the Sound behind all sounds, brings you insight, calm and greater awareness. Marion County Library, Meeting Room B, 2720 East Silver Springs Blvd, Ocala. TheSoundofSoul.Org. Facebook.com/ EckankarinOcala. 352-867-4456.

SATURDAY, NOVEMBER 30 Countdown to the Holidays Celebration on Small Business Saturday – 11am-6pm. BioMat Sessions for destressing, 30% off all jewelry, holiday treats. High Springs Emporium, 19765 NW US Hwy 441, High Springs. 386-454-8657. HighSpringsEmporium.net.

plan ahead SATURDAY, DECEMBER 7 Nadi Om Holiday Open House – 1-4pm. A time for community. Visit the studio, meet the owner, shop for the holidays and enjoy the afternoon. Free. Nadi Om Wellness. 6118 SW Hwy 200, Ocala. 352-5250247. NadiOmWellness.com.

Remember, PLANS CHANGE! Please call ahead to confirm dates and times. (352) 559-3003 • 520 NE 1ST AVENUE, OCALA 28

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ongoing events

friday

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

sunday A Course in Miracles – 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. 352-687-2113. 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 Amethyst Bio-Mat – By appointment. Seating is limited. Reduces stress, relieves pain, and improves the immune system. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com.

ics. 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. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 368-5517. Meditation Instruction and Orientation – 7-9pm. Meditation, book discussion, refreshments to follow. Shambhala Gainesville, 1899 NE 23rd Ave. 352214-1334. Gainesville.Shambhala.org

wednesday 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.

Ionic Foot Detox – By appointment. Seating is limited. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com.

Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-368-5517.

Latest in IV Therapies – By appointment. Seating is limited. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com.

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

Traditional Hatha Flow Yoga – 8:30am. An intermediate yoga class with Johanna Marsan. $12. Nadi Om Wellness. 6118 SW Hwy 200, Ocala. 352-525-0247. NadiOmWellness.com.

thursday

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. Hearing Screenings – Afternoons by appointment. Seating is limited. Free. Lemire Clinic, 9401 SW Hwy 200, Ste 301, Ocala. 352-291-9459. LemireClinic.com. Namasitstay K9 Fit Club Class – 5-6 pm. Now – Nov 18. Ages 18+. You and your pooch will enjoy a form of yoga that combines massage and gentle stretching. Bring yoga mat, towel or blanket and snacks for the pup. Letty Towles Dog Park, 2299 SE 36 Ave., Ocala. 352-401-3918. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-368-5517. ACA Meeting – 6pm. Adult Children of Alcohol-

A Course in Miracles – 10am. Unity of Gainesville, 8801 NW 39th Ave. UnityGainesville.org. Gentle Flow Yoga – 10am. All levels yoga class that is prenatal friendly with Johanna Marsan. $12. Nadi Om Wellness. 6118 SW Hwy 200, Ocala. 352-525-0247. NadiOmWellness.com.

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 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. Ocala Farm Market – 9am-2pm. Locallygrown farm fresh seasonal produce, homemade jellies and jams, crafts and plants. Corner of SE 3rd St and SE 3rd Ave, Ocala. 352-629-8051. OcalaDowntownMarket.com. Farmstead Saturday – 9am-3pm. Free. Crones Cradle Conserve, 6411 NE 217 Pl, Citra. 352-595-3377. CronesCradleConserve.com. 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. Psychic/Medium Spiritual Development Class – 2-4:30pm. With International Foundation for Spiritual Knowledge. One Saturday each month. Includes meditation, lesson and practice. $30. Call or check website to confirm date. Unity of Gainesville, 8801 NW 39th Ave. 407-247-7823. ifsk.org. The Third Testament Foundation – 8pm. What is The Third Testament? Introduction to the Third Testament by Martinus. Live Stream with chat. Free. 941-462-3177. Infinite808@gmail.com. Fire Flow – 9pm. Fire spinners and poi with music outside. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

Everyone looks so much better when they smile. ~Jimmy Fallon

Fitness Zone – Noon-8pm. Ages 14+. Free. Cardio and strength training equipment. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-401-3920. Fit In The Park: Zumba – 5:30-6:30pm. Ages 10+. Free. E.D. Croskey Recreation Center, 1510 NW Fourth St, Ocala. 352-368-5517. Embodiment 101 – 6:30-8pm. Body awareness movement followed by meditation. Shambhala Gainesville, 1899 NE 23rd Ave. 352-214-1334. Gainesville.Shambhala.org. Karaoke – 8-11pm. Muddy Lotus Tea, 520 NE 1st Ave, Ocala. 352-559-3003. MuddyLotusTea.com.

November 2019

community resource guide

VETERINARY CARE

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.

COLONICS

LOCALLY-GROWN PRODUCE

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

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

FUNCTIONAL MEDICINE

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 7.

JAMES LEMIRE, MD

Lemire Clinic 9401 SW Hwy 200, Suite 301 352-291-9459 • LemireClinic.com

DEBI GOLDBEN, RM/T, LMT

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, page 3.

As a House Healer and Intuitive Spiritual Teacher/Coach, Debi uses a unique blend of techniques and spiritual guidance to clear t h e c l u t t e r. W h e t h e r i t ’s Geopathic Stress or nonbeneficial energies/spirts, Debi can help reduce or eliminate physical and emotional discomfort.

REIKI MA78069/MM37419 13722 SW 40th Circle, Ocala 352-209-0303 DebiGoldben@gmail.com DebiGoldben.com

HEALING ARTS

SCHOOL

SANDY WILSON

EFT, Emotion Code, Body Code, Hypnosis 352-454-8959 EFTSandy@yahoo.com SandraWilsonPositiveChange.com You can achieve your health, wealth and relationship goals. Certified Energy Healer, Sandy will help you eliminate blocks to be successful in getting fit, having better relationships, reaching business goals. Why wait? See website or call to start your path to success.

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 Tr a d i t i o n a l T h a i F o l k 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. See ad, page 13.

MEDICINE WHEEL VETERINARY SERVICES Shauna Cantwell, DVM Ocala 352-538-3021 ShaunaCantwell.com

Holistic veterinary medicine for small animals and horses. Arthritis, neurologic and hormonal dysfunction, skin, allergies, cancer, pain, immune and chronic disease. Certified veterinary acu-puncture, certified-AVCA animal chiropractic, herbal therapy, tui na medical massage, functional neurology, postural rehabilitation, ozone therapy, homotoxicology and nutrition. Available for workshops. See ad, page 25.

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STEM CELL AFFORDABLE STEM CELL TECHNOLOGY – Anti-aging phototherapy patch that activates your own stem cells! – Contact Dianne Purdie, LifeWave Independent Distributor at

Knowledge is love and light and vision. ~Helen Keller 30

Ocala/Gainesville FL

GoNaturalAwakenings.com

352-598-7319, email DiannePurdielw@gmail. com or visit LifeWave.com/abundanthealth and LiveYounger.cc for more information.

The first combined Anti-Aging, Holistic, and Family Practice Clinic in Central Florida and The Villages

352-750-4333

SERVICES OFFERED:

✦ Peptides ✦ Exosomes: The Next Generation in Regeneration Therapy and Stem Cell Therapy ✦ Amniotic ✦ Adipose ✦ Bone marrow ✦ PRP-platelet Rich Plasma ✦ Prolo Therapy ✦ Prolozone ✦ Neural Therapy ✦ Bio-Identical Hormone Replacement Therapy

✦ Chelation and IV Nutrient ✦ Urinary Incontinence ✦ Femlift Vaginal Tightening ✦ Soundwave for ED ✦ Laser Therapy for pain ✦ Spectravision (Full Body Analysis Test) ✦ Nutritional Counseling ✦ Weight Loss ✦ Pulse Magnetic Wave ✦ Antioxidant Evaluation ✦ Mineral Evaluation ✦ Heavy Metal Evaluation

Nelson Kraucak, MD, FAAFP “We are committed to aid and promote the body’s innate mechanisms to heal and achieve homeostasis for optimum health by introducing and using natural approaches with innovative and cutting-edge technology.”

Individual responses may vary

Jaclynn Sola, LMT

MA56771 Over 10 years experience Specializing In: • Raindrop Therapy – • Cupping for Aromatheraphy Pain Relief and utilizing essential oils Lymphatic Drainage • Myo Fascial Release • Sports Massage/ • Deep Tissue Golf Massage • Hot Stone Massage • Cranial Sacral • Body Scrubs/Wraps SpectraVision • Reflexology/Foot • Reiki Master Massage Tuning Forks • Cellulite Reduction • Colonics Massage

On-Site Financing Available

Call to Schedule Your Appointment:

352-750-4333

Karin Panyko

Licensed Aesthetician Over 13 years experience Specializing In: • Micro Derm Abrasion • Spa Facial/Galvanic (tightens and tones cheek muscles) • High Frequency Therapy • Light Therapy • Facial Massage – Deep Tissue My passion is to assist others in achieving their balance with inner and outer beauty.

Gretta Ellis, ARNP

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

Healing Central Florida, One Stem Cell at a Time!

Healthcare Partners Family Medicine 1501 HWY 441, Suite 1704, The Villages, FL, 32159 www. HealthcarePartnersFL.com Hours: Monday-Thursday: 8:00 am to 5:00 pm Friday: 8:00 am to 12:00 pm November 2019

DECEMBER

Uplifting Humanity plus: Earth-Friendly Holidays

Readers are Seeking These Providers & Services:

Holiday Gifts • Charities • Community Services • Gift Baskets/Certificates • Natural Toys Fair Trade Goods • Relationship Counselors • Spiritual & Healing Centers • Thrift Stores Traditional Crafts • Volunteer Programs ... and this is just a partial list!

HEALTHY LIFESTYLES ISSUE

JANUARY

FEBRUARY

Age-Defying Habits

Cardiovascular Health

plus: Healthy Immune System

plus: Regenerative Medicine

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 32

Ocala/Gainesville FL

GoNaturalAwakenings.com