Natural Awakenings of Grand Traverse Region Michigan - March 2023

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Kitchen Reflections

Ahhh… March. The beginning of this month brings a sigh of relief with the knowledge that winter is behind us and spring is just around the corner. What a blessing to have a season built into each year that renews and encourages us to look forward with anticipation, hope and promise to the future days that lay ahead. We are happily anticipating the changing of seasons in our home—muddy boots, dirt under our fingernails and all!

We absolutely adore being in nature, preferably with our hands in the soil cultivating and growing something we know is nutritious to eat, flavorful to the senses and yummy! Our family takes delight in choosing and creating unique meals that everyone enjoys, plus it’s such a simple pleasure to have all the ingredients we need, freshly picked from the garden. Many would be surprised to learn that making homemade food from scratch like this is fast, easy and fun. We sure love it!

It’s a far cry from when we were kids and commercials sold convenience, with TV dinners all the rage. Even today in the average American household, pre-made and quick, packaged meals from the oven or microwave seem to be the go-to for most. These options are highly processed, and grocery manufacturers estimate that 70 to 75 percent of all processed foods available in our markets contain ingredients from genetically engineered plants, which is contributing to our population’s failing health by depriving us of complex systems of whole food nutrition, not to mention the toxins sprayed on crops.

We have relied on the government and its experts for guidance about the safety of these foods and advice on what is best for our health, but with so many people unwell, are they really doing a very good job? It’s time to take ownership by reading food labels and making what we eat with quality ingredients. When I read a package label and cannot pronounce the ingredients, I immediately reject it. If you want a healthy body that feels great, it is important to be an informed consumer. Whether from known, local sources or from your own backyard, natural, whole foods are the purest and most sustainable.

Chemically contaminated foods are making homegrown food incredibly valuable when it comes to protecting and supporting individual and family health. With prices on the rise, buying quality food is becoming more of a challenge, but that means there is even greater incentive to plant a garden and grow some of your own food. As in our home, there are folks realizing the benefits of planting their own gardens and reclaiming responsibility for feeding themselves in a more self-sustaining, wholesome way. One thing is for sure: if you want to directly influence your family’s well-being, start with the choices you make in the kitchen. As we say so often, “There’s no decision or action too small. Every bit counts.”

We hope that you’ll take a few minutes to think deeply about how food choices do indeed matter—there’s not a right or wrong answer or a universally perfect diet, but perhaps our words will inspire positive action and change. This is an ideal time to seek out community supported agriculture (CSA) options for the coming season. Or maybe you will take on a new gardening endeavor of your own this year. Even if it is simply shopping with a fresh perspective at your local market, your body and the Earth will definitely thank you for choosing natural and minimally processed foods. In fact, a more courageous expression of love for all has never been more needed to ensure that future generations are able to breathe fresh air, drink clean water and continue growing nutritious food in rich, healthy soil. We can all contribute to this legacy.

Onward to a glorious spring!

Natural Awakenings is your guide to a healthier, more balanced life. In each issue you’ll find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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Protect the Brain with WAVi at Northern Lights Chiropractic

Dr. Ramona

Pleva, owner of Northern Lights Chiropractic, says, “Head injuries can put a big damper on any sports season. We can measure how well the brain is functioning and help address imbalances your athlete may be experiencing! Chiropractic care optimizes the function of the brain, the master control center of everything your body does! It is essential to overall good health and well-being. You measure your blood pressure, heart rate and cholesterol levels, but what about your brain function?”

Northern Lights Chiropractic is the first clinic in Northern Michigan with WAVi brain scanning technology, an FDA-cleared, 20-lead electroencephalogram device developed by Dr. David Oakley, which measures brain function in real time in less than one hour.

WAVi tests provide objective measures of brain response, physical response and cognitive function to provide a panoramic assessment of brain function to assess the imbalances associated with traumatic injuries, including concussions, ADD/ADHD, anxiety, depression, memory loss and cardiac conditions, along with other challenges.

Location: 510 Depot View Dr., Unit 13, Traverse City. For appointments and more information, call 231-668-5050, email DrPleva@ RamonaPlevaDC.com or visit RamonaPlevaDC.com. See ad page 23.

Grand Traverse Salad Company for Sale

The owners of Grand Traverse Salad Company are retiring and putting the business up for sale as a turnkey operation with a loyal customer base. The $125,000 listing includes access to a great landlord and lease, along with an excellent commercial kitchen with all-new remodeling and equipment as of 2019. A dining area, outside patio and ample parking are included in the lease. Grand Traverse Salad Company remains open for business while the owners look for a buyer.

Owner John Sheill says, “Homemade and fresh are the key ingredients whether it is one of our homemade soups or sauces,

over 40 ingredients for your salads or a great sandwich. Fresh vegetables, fruit, dairy and protein products are delivered fresh every morning. We start early slicing, dicing, chopping, roasting and grilling to ensure every meal is fresh and delicious. We provide the options; you make the choices.”

Location: 2500 W. South Airport Rd., Traverse City. Serious inquiries call 231-392-1147. For more information, call 231-642-5900, email Info@gtsalad.com or visit gtsalad.com.

The Grow Store Changes Hands

Family-owned and -operated business The Grow Store, in Traverse City, has been acquired by GrowGeneration Corp., the largest chain of specialty hydroponic and organic garden centers in the U.S. GrowGeneration CEO Darren Lampert says, “The Grow Store has had incredible success, and we are excited to continue its legacy in the Traverse City market.”

Co-owner Paul Watson says, “Thank you to all of our friends and customers that we’ve had the pleasure to get to know over all these years. GrowGeneration is now open at our location in Traverse City and is here to continue to service your gardening needs with all of the quality products that you’ll ever need. We’ve enjoyed getting to know a lot of you and you will be missed.”

Lampert explains, “GrowGen remains committed to providing high-quality products and having the largest product selection, best service and most knowledgeable grow professionals in the industry. This transaction supports those commitments and enhances our overall portfolio of stores to best serve both our commercial and home-grow customers.”

Location: 90 N. U.S. 31 S., Traverse City. For more information, call 231-421-5191 or visit GrowGeneration.com.

Common Good Bakery Expands with Second Store

Common Good Bakery has opened a second location at 1115 East Eighth Street (231-421-1303), in Traverse City, in addition to the original location at 537 West Fourteenth Street (231933-8002). Owners Jason and Linda Gollan say, “When we say, ‘Do good every day,’ we mean it! We strive to be a positive force in our community by providing living wages and full benefits for our team, genuine hospitality to our customers and partnerships with local businesses and nonprofits. Yes, we make killer bread and pastries, but we also aspire to be a leading positive influence within the communities we serve.”

They serve handcrafted, Mom-approved bread using flour, water, salt, yeast and time-honored techniques; sweet and savory

Dr. Ramona Pleva

pastries, scratchmade croissants and other flaky deliciousness; and unique breakfast options and sandwiches (Sammies). The Eighth Street location has added a new dining experience called Common Good @ Night, a pizza and pasta eatery with a full bar that operates between 3 and 9 p.m. on Wednesday through Saturday.

For more information, visit CommonGoodBakery.com.

Snow Days at Delamar

Delamar Traverse City, the full-service, upscale resort featuring richly appointed guestrooms with floor-to-ceiling windows overlooking beautiful views of Grand Traverse Bay, is offering a Snow Days Pass with a 94-degree outdoor heated pool and cozy cabanas through March 31. Hotel guests have access to all Snow Days amenities. Day passes are valid from 10 a.m. to 9 p.m. The price is $35 for adults 13+, $25 for kids 3 to 12 and free for children 2 and younger.

Delamar created the Snow Days Pass as a way to allow people to enjoy some of the winter perks the hotel’s overnight guests

already have access to, like the indoor and outdoor heated pools, sauna, hot tub, fitness center and outdoor fire pits, complete with fixings for s’mores. The outdoor cabanas seat six people, have access to the outdoor pool and patrons can order from a special winter menu of food and beverages.

Sun. through Thur., there is a $100 minimum required for food and beverage orders. Fri. and Sat., there is a $20 per-person rental fee, plus a $100 minimum for food and beverage orders. Location: 615 E. Front St., Traverse City. For reservations (required) and more information, call 231-421-2150 or visit Delamar.com/snow-days-day-pass.

Lakes and Grapes Opens New Store

Clothing and lifestyle retailer Lakes and Grapes has opened a new store at 326 East Front Street, in downtown Traverse City, sharing the space with Compass Rose Outpost. Founder Abby Clear says, “Come check out the new store and shop our latest arrivals, including the launch of our first athleisure drop. I’ve been on a mission to upgrade everything while keeping the classic favorites that everyone has come to love.”

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A BOLD VISION FOR MICHIGAN

Bringing back passenger rail to Traverse City and Petoskey from Ann Arbor and Detroit is good for Michigan. A2TC.org

Lakes and Grapes is a clothing and lifestyle brand rooted in the adventures of a lake, outdoor and wine country way of life. When patrons buy an Environmental Tee, they will plant a tree in a National Forest with the National Forest Foundation.

“We know we are small, but we also know that small is mighty. From donating meals to creating apparel that gives back to different organizations, we are passionate about Lakes and Grapes doing good and making a positive impact,” advises Clear.

For more info, call 231-421-1126, email Abby@LakesAndGrapes.com or visit LakesAndGrapes.com.

Local Environmentalist Authors New Book

Traverse City author Dave Dempsey has helped shape conservation and Great Lakes policy for 30 years and has written or co-authored six conservation books. He is currently a policy advisor for FLOW, a nonprofit environmental organization dedicated to protecting Great Lakes waters using the public trust doctrine.

In a new book, Half Wild: People, Dogs and Environmental Policy , he connects the environment with a love of dogs, with the goal of personalizing environmental issues. Dempsey has owned nine dogs, mostly rescued animals, and says that humans are a mixture of wild and domesticated—that is why people should change the way they look at themselves as masters of the environment.

“We’ve allowed all these invasive species in the Great Lakes because we didn’t make the connections,” he explains. Dempsey likens them to a computer system with thousands of inputs, but without understanding how they interact. The more than 35 million people that live among the Great Lakes overwhelmingly profess devotion to these waters, yet the lakes are in mediocre condition.

For more information, visit DaveDempseyBooks.com and ForLoveOfWater.org.

Recycle and Save Once

Upon a Child buys gently used kids’ clothing, shoes, toys and baby gear. They pay cash and sell top name brands at up to 70 percent off retail prices. The store has relocated to a new, larger address at 521 Olesons Commerce Drive, in Traverse City.

The difference between shopping in a consignment versus a thrift store is that the clothes are fully inspected for quality and are typically more organized. Patrons can also earn points in rewards programs for exclusive discounts, special promotions and store events.

Call 231-642-5570 or visit OnceUponAChildTraverseCity.com.

New Garden Spa to Open

The Garden Spa is opening soon at 2322 U.S. Highway 31, across from East Grand Traverse Bay. Cultivator Charity Kenney says, “I’m excited to offer a new evolution of wellness therapy that supports self-love for the client and the growth of our community. Great things are coming!”  They are also a pickup spot for shares from MI Farms Coop and CSA.

The Garden Spa will donate $1 dollar for every service purchased to Operation Underground Railroad to help end human trafficking, and to MI Farms COOP to help bring fresh, local and organic food to families and individuals in need. They are also rolling out their “You Are Awesome” rewards program which rewards community members for acts of courage, compassion and generosity with a gift card worth $10 off any service at the spa.

The Himalayan salt room will provide an opportunity for guests to experience the benefits of halotherapy and massage services, including ashiatsu, leaving them feeling relaxed and invigorated. They have the only red light therapy Vitality Booth in Northern Michigan. Red light therapy is a non-invasive form of phototherapy that uses low-level red wavelengths of light to

penetrate the skin and stimulate cellular function. They also have a far-infrared sauna and hydrotherapy cold shower services.

For more information, email Cultivator@TheGardenSpa.org or visit TheGardenSpa.org. See ad page 26.

KUDOS

Architectural Digest magazine recently named Traverse City one of the country’s top choices for main streets. In the article, “The 39 Most Beautiful Main Streets Across America,” it placed 23rd for its stunning scenery and charming downtown.

The magazine writes, “This Northern Michigan town along Grand Traverse Bay, which flows into Lake Michigan, is Michigan’s cherry belt and the state’s most vibrant wine region. On the main drag (Front Street), tucked under awnings, you’ll find two indie bookstores and culinary shops filled to the brim with cherry-infused eats, plus the Friday Night Live street party every Friday during summer. The crown jewel: the Victorian-era City Opera House, the oldest of three still standing in Michigan.”

See the full list at ArchitecturalDigest.com.

Gut Microbiome May Influence Obesity

A new study may shed light on why some people gain more weight than others regardless of diet and activity levels. Led by researchers at the University of Copenhagen and published in the journal Microbiome, the study found that being overweight may also be related to the makeup of a person’s gut microbiome. The researchers studied 85 overweight adults and found that 40 percent of the participants had more Bacteroides in their gut microbiome, which are more effective at extracting nutrients from food, possibly causing leftover food to be stored as fat. Before they began their study, the researchers had hypothesized that a long digestive travel time would allow people to extract more energy from their food, but they found instead that people with shorter digestive travel times were actually the ones that extracted the most nutrition. Those with Bacteroides had shorter intestinal transit times and higher body weight.

Human-Grade Dog Foods Lead to Less Poop

Although human-grade foods for pets are commercially available, little research has been done on their health impacts. A 2021 study published in the Journal of Animal Science compared the fecal output of 12 dogs that ate one

of three types of dog food: fresh, human-grade or extruded (kibble). The researchers found that the dogs that were fed fresh and human-grade food excreted about half as much as those that were fed classic, processed dog food. The human-grade foods were also found to be extremely digestible, and the dogs that ate them had to eat less food to maintain the same weight. There were many differences in fecal microbiota among the three diets, and the scientists stated that this was likely because of differences in ingredient source, nutrient concentrations and processing methods.

Walnuts to Relieve Exam Stress

Stressed college students might benefit by adding walnuts to their diet before their next exam. A randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut

consumption on mental health, general well-being and gut microbiota in a group of 80 college students. Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleep-inducing hormone), polyphenols, folate and vitamin E. The University of South Australia researchers concluded that daily consumption of one half cup of walnuts improved self-reported mood and mental health status, metabolic biomarkers and sleep quality. The data also suggested that walnuts might counteract the negative effects of academic stress on the gut microbiota in women. The scientists noted that more research was needed with respect to males, as far fewer men participated in this study. They also cautioned that the placebo effect could have influenced results, as this was not a blind study.

Supplements That Help the Heart

A new study conducted by researchers at Brown University has identified certain supplements that may be beneficial for heart health. The meta-analysis published in the Journal of theAmericanCollegeofCardiology reviewed more than 884 studies on 27 types of micronutrient supplements among 883,627 participants and found strong evidence that omega-3 fatty acid, folic acid and coenzyme Q10 (CoQ10) are micronutrients that reduce cardiovascular risk. Omega-3 fatty acid was found to decrease mortality from cardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-cause mortality. Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein and quercetin also showed evidence of reducing cardiovascular risk.

March is National Disability Awareness Month

President Ronald Reagan officially declared Proclamation 5613 making March National Disabilities Awareness Month. The proclamation called for people to provide understanding, encouragement and opportunities to help persons with disabilities to lead productive and fulfilling lives.

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Eco-Friendly Water Heating

When it comes time to replace the water heater, homeowners have an opportunity to save money and significantly lower their carbon footprint by choosing more efficient appliances. In the U.S., most homes are equipped with water heaters that require a large storage tank. The water has to be heated continually, leading to $400 to $600 water heating bills every year.

A tankless model requires less space, lasts longer and costs less to operate. Because it does not hold water, cold water flows into the unit and is heated only when needed. This can save energy because the unit does not need to heat gallons of water that aren’t being used.

One drawback is that tankless devices may require a gas line and may be a challenge for older homes because of the necessary permits and electrical upgrades. Whether it has a tank or not, choose an Energy Star-certified model, which is deemed to be more efficient and often comes with a rebate or tax credit. Visit EnergyStar.gov for more information.

Some people may opt for a solar water heating system, which can cut annual hot water costs in half. Homes that generate their own power with solar panels may eliminate the annual cost altogether.

Another option is a heat pump water heater that uses 70 percent less energy than standard water heaters and is currently eligible for a $300 federal tax credit. According to Energy Saver, a U.S. Department of Energy consumer resource (Energy.gov), heat pump water heaters use electricity to move heat from one place to another instead of generating heat directly.

After installing a new unit, be sure to recycle the old water heater. Ask the retailer of the new appliance if they participate in a take-back program, or coordinate with the installer to arrange for proper recycling.

If the water heater doesn’t need replacement yet, consider that for every 10-degree decrease in the temperature setting on a conventional tank there is a corresponding 3 to 5 percent energy savings. Lower temperatures also reduce mineral buildup and corrosion in the tank and pipes.

Keep in mind that the easiest way to lower a household’s water heating is simply to use less hot water. Look for ways to decrease the family’s use of hot water by taking baths or shorter showers, washing laundry with cold water and running the dishwater on the energy-efficient setting.

Too Close to Home

by Kelsey Nestuck

Ever since I could remember, whenever anyone would ask me what college I wanted to go to, I always said Michigan State University. The beautiful campus, the closeness from home and the location in Lansing were all such amazing things that drew me to it. When I was a senior in high school, it felt like I was counting down the days until I could move into my dorm and begin studying political science.

On November 30, 2021, Oxford High School dealt with a tragic shooting. This school neighbored mine, and I had very close friends inside, making this feel like one of the scariest moments of my life. It was too close to home. The rest of my senior year was lived in fear, just waiting to go to college.

The moment I arrived at MSU, I knew this was home for me. The beginning was spent making new friends, attending my classes and truly living out my dream college experience. That was until Monday, February 13, when all of that fear I felt my senior year became a reality. “Shots fired.” My roommates and I spent the next four hours hiding in our dorm, listening to the police scanner, texting our loved ones, barricading our door and experiencing fear that we never expected to be dealing with.

I was lucky enough to be able to go home that night. While the police may have

declared it over, this was not over for the students and their loved ones. At first I felt guilty for being as upset as I was since I wasn’t in the buildings where the shootings had taken place. I was terrified every time the police scanner said the name of my dorm, especially as I watched people evacuate my dining hall. I know that I am the kind of person who needs to talk about their feelings, and I am so fortunate to have had so many friends and family members reach out to me and let me talk to them about how this impacted me. The support I received and still am receiving is what has kept me going. Being at home with my family, attending the vigil, and seeing the support from the community has truly helped me heal.

I won’t say I feel good right now, but knowing how many people care has made things easier. Returning to classes will be difficult, but I am so blessed that I’m able to. My thoughts are with the victims and their loved ones during this time, and I am so thankful for the resources that have been provided to us from MSU and the community. For many people, this was too close to home. For the students at MSU, this was home.

Kelsey Nestuck is an 18-year-old freshman at Michigan State University studying political science. She lives in Oakland County.

Kelsey Nestuck

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise.

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables— as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation.

According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species respon-

sible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice.

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

TERRY WAHLS

O N MANAGING AUTOIMMUNE DISEASE WITH LIFESTYLE INTERVENTIONS

by Noelle Citarella, MS, RDN, CDN, IFNCP

developed groundbreaking dietary and lifestyle recommendations that alleviate autoimmune disease symptoms. No longer bound to a wheelchair, she bikes to work every day and stands as a living testament to the power of tenacity and strenuous scientific inquiry.

erry Wahls, M.D., is a certified practitioner at the Institute for Functional Medicine, as well as clinical professor of medicine at the University of Iowa, where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat multiple sclerosis (MS) symptoms. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, as well as an accompanying cookbook, The Wahls Protocol Cooking for Life.

When Wahls was diagnosed with MS and later relegated to a tilt-recline wheelchair in the early 2000s, she decided to fight back. Drawing upon her medical background, she identified certain nutrients that were critical for brain health and started taking supplements. The disease’s progression slowed as a result, spurring her to dig deeper. Since then, through rigorous scientific study and numerous clinical trials, Wahls has

TWhat are the key components of the Wahls Protocol?

The protocol is a lifestyle that supports the steadily improving health of everyone, not just MS patients. It focuses on eating more vegetables and fruits, and ensuring sufficient protein. It reduces or eliminates added sugars, ultra-processed foods, dairy and gluten-containing grains. While the diet may get more complex, a great place for anyone to start is including more nonstarchy vegetables, less processed food and more meals cooked at home. The protocol also includes lifestyle interventions, such as time in nature, meditation, mindfulness and physical activity. Even for patients who are wheelchair-bound, going from chair to bed,

Jonathan

D. Sabin/TerryWahls.com

exercise will improve their quality of life. It is a way of approaching living that creates a more healthy, nurturing environment.

What excites you most about your current MS study?

Seeing what happens with brain volume and quality of life. We hypothesize that lifestyle changes will get the rate of brain volume loss to match that of healthy aging. MS patients have brains that are shrinking three times faster than in healthy aging. This increases the risk for anxiety, depression and early cognitive decline. Our study will be the largest and longest dietary intervention study done in the setting of relapsing-remitting MS. We are recruiting people ages 18 to 70 diagnosed with MS. During the participants’ three visits, they will complete surveys, conduct functional tests, provide blood and saliva samples, and get an MRI. The participants will be divided into three groups. One will follow a modified paleo diet; the second an olive oil ketogenic, time-restricted diet; and the third will be the control group. We are optimistic that the first two groups will get to healthy aging, and the control arm will likely improve, as well.

What is metabolic flexibility, and how do you improve it?

Fasting improves metabolic flexibility—the ability to switch between protein, fat and glucose for fuel. Fasting for two days increases stem cells. While periodic fasting is beneficial for metabolism and regenerative processes, it is hard to sustain because of our strong biologic drive to eat and dislike for being hungry. An easier dietary pattern to sustain long term is time-restricted eating in a window of six to eight hours. Our current clinical trial incorporates this eating pattern.

Is there anything you know now that you wish you knew when you were getting started?

How important managing stress is. When I was diagnosed with MS, I could tell that stress made my symptoms worse. I feel I would have done much better had I maintained my meditation. I am fond of hormetic stress, that “sweet spot” where stress could be beneficial. Without stress, our bones and muscles disappear. Without the stress of having to learn, our brain disappears. We just need an equal measure of relaxation and recovery.

What is your takeaway on lifestyle modifications and multiple sclerosis?

You can reverse symptoms of MS and restore function. You can have a great and meaningful life at your level of function. It is important to find joy, gratitude and purpose in life as it’s unfolding now, and doing so will help with the energy and commitment needed to do the work that can change the direction of your healing journey.

To learn more about Wahls’ studies, visit Wahls.Lab.uiowa.edu. To participate, visit Wahls.Lab.uiowa.edu/join-study or contact the study team at MSDietStudy@healthcare.uiowa.edu.

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Loving Our Kidneys

Edible Allies, Integrative Treatments and Lifestyle Tips

by Marlaina Donato

We pride ourselves on our innovative approach to healing and lifelong health. Our integrative wellness therapies can change your life.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don’t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure.

Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five stages. The first three stages are mild or moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In end-stage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a life-saving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD

The most effective approach to health is designing a treatment plan that is tailored to your needs. Using a variety of methods we will decide what serves you best. Services include:

medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe. Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australia-based naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the pro-inflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama. Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas

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Robert, Gainesville, GA

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and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing pro-inflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is

beneficial. “Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

CILANTRO LIME

CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra-virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can be left whole and grated with a box grater.

In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes.

Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet

Plan and Cookbook . Copyright © 2019

Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

BLACKENED SALMON TACOS

YIELD: 8 SERVINGS

4 salmon filets, 4 oz each

2 tsp extra-virgin olive oil

8 small corn tortillas

THE BLACKENING RUB:

1½ tsp paprika

1½ tsp cumin

1½ tsp dark brown sugar

½ tsp garlic powder

½ tsp onion powder

½ tsp kosher salt

½ tsp chili powder

¼ tsp black pepper

THE SLAW:

2 cups broccoli slaw

2 cups shredded purple cabbage

1 Tbsp extra virgin olive oil

3 Tbsp mayonnaise

2 Tbsp cilantro, chopped

2 small jalapeños, seeds removed and chopped

1 Tbsp lime juice

In a small bowl, combine and mix the paprika, cumin, brown sugar, garlic powder, onion powder, salt, chili powder and black pepper. Sprinkle over the flesh side of the

fish, reserving about 1 teaspoon for the slaw. Preheat a medium skillet over medium heat, add the olive oil and coat the pan evenly. Place the salmon in the preheated pan, flesh side down, and allow it to sizzle for 4 minutes to allow it to brown. Flip it to the skin side and cover the pan for the last 4 minutes or until it reaches the desired temperature.

Meanwhile, combine the slaw ingredients in a large bowl and mix well. Heat the corn tortillas. Fill each with about 2 ounces of salmon and about ¼ cup of slaw.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Kennith Scott

FINDING HOPE IN ACTION

SAVING EARTH AND WATER WITH SMALL STEPS

by Marlaina Donato

In her book One Makes the Difference: Inspiring Actions That Change Our World, environmental activist Julia Butterfly Hill asserts, “Everything we do and say does change the world. Even our inactions have impact.” Spring-boarding from Hill’s keen observation, the efforts each of us make can add up to much more than we ever imagine. This year, the International Day of Forests and World Water Day are celebrated during the spring equinox (March 21 and 22), when nature kicks into high gear for annual renewal. For those dedicated to Earth awareness, this is a wonderful opportunity to commune with like-minded activists and learn about our impacts on vanishing resources.

Progress as Incentive

It is easy to be hopelessly discouraged when we look at the statistics of vanishing rain forests, polluted waterways and an astonishing output of “forever chemicals”, but focusing instead on the headway we’ve made worldwide can be a shot in the arm. The ozone layer, according to reliable accounts, is in recovery, thanks to reduced production of chlorofluorocarbons. Plastic policies in cities across the U.S., Europe and Australia are reducing waste, especially plastic shopping bags, plates, straws and cutlery. To fight the demise of vital coral reefs due to ocean acidification caused by the plastic pandemic, scientists are seeding reefs with coral offspring to promote restoration. The United Nations biodiversity conference held last year initiated an agreement among world leaders to restore 30 percent of natural resources by 2030 through concentrated efforts across the globe.

Fostering Forests

Major culprits of deforestation are food production (soy, corn and livestock), illegal logging and excessive paper manufacturing, which uses hazardous chemicals that compromise the air and human health. But there is much we can each do to counterbalance this devastation.

Besides going paperless whenever we can at home and work, opting for paper alternatives like bamboo, hemp and sugarcane can reduce energy production and pollution. “The three Rs— recycle, reuse and reduce—are still very important,” says Todd Larsen, executive co-director at Green America. “Look for paper products made with post-consumer recycled fiber, and consumers can encourage companies they support to use recycled paper as much as possible.”

The people behind TreeSisters.org, a registered charity in the UK spearheading social change and tropical reforestation, explain, “Tropical forests are more than ‘the lungs’ of our world. They are the beating heart of the hydrological cycle. As weather stabilizers, rain creators and cleansers, they are intimately tied to our health and our food.”

Supporting reputable organizations for land and water extends beyond funds. Volunteer work, initiating a fundraiser and spreading the word about their efforts on social media or over a coffee break are love in action. Choosing to buy from organic farmers with Earth-positive practices like crop rotation, cover cropping and composting is an investment in the future. Brady Smith, the public affairs officer for the Coconino National Forest, in Arizona, emphasizes, “If people can practice ‘leaving no trace’ ethics, that would go a long, long way in helping preserve our forests.”

Walking Our Talk for Water

It is a frightening prospect that the world’s oceans will have more plastic than marine life in just 30 years. The impact of overfishing adds to the grim reality, but we can choose sustainable, wildcaught seafood that requires minimal fresh water (and produces fewer carbon dioxide emissions than the beef industry).

According to UNICEF and the World Health Organization, one in three people suffer from the consequences of contaminated water. Supporting clean water projects sponsored by charities like Water.org can help provide safe drinking water for families in impoverished countries. Donating $200 can help a family receive a water credit loan to connect to a water supply inside the home. A borrower’s payback rate in a country like the Philippines is an inspiring 99 percent.

Full Circle

Even surfing the net can have environmental implications. Instead of conducting web searches on Google, consider Ecosia. They use the profit they make from people’s searches to plant trees where they are needed most. What we do matters.

Canadian activist Maude Barlow’s inspiring words at the World Future Council last year remind us, “We can’t know what the outcome is going to be, but we have to have faith that others are doing very important work and that, collectively, that’s going to make a difference.”

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and well-being compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired

mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient,

thereby giving rise to numerous difficulties, such as a narrower airway, which can cause hypoxia, or low levels of oxygen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy Dayries-Ling, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health, Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a well-developed dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of

seemingly unrelated conditions, including dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the

wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, long-term well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Empower Natural Health By

impaired Mouth diagnosis and Holistic Mouth solutions

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1.Crowded Teeth & Deficient Jaws

2.Pinched Airway

3.Clicking/Popping Jaw Joints

4.Teeth Grinding

5.Tongue-Tie & Abnormal Swallowing

6.Weak Chin, Double Chin

7.Sunken Mid-Face, Flat Cheekbones

8.Teeth Pulled & Spaces Closed For Braces.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flu

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

HolisticMouthSolutions.com

Dr. Felix Liao, DDS

Thriving with Multiple Sclerosis

How to Reduce Inflammation and Promote Neuroregeneration

by Noelle Citarella, RDN, CDN, IFNCP

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression.

“It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits.

Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfur-rich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance. An elimination diet may identify food triggers that exacerbate MS symptoms.

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively

impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

calendar of events

WEDNESDAY, MARCH 1

Online Maple Sugaring 101 Class – 12-1pm. With James Dake. Presentation will cover the equipment basics you need to do it at home and the process from tree to bottle. Free. Zoom. Register: GrassRiver.org.

FRIDAY, MARCH 3

Owl Prowl – 6:30-8pm. Learn about our local owls and their conservation with an introductory presentation, and then head out for a night hike in search of these amazing birds. $10/person. Grass River Education Center, 6500 Alden Hwy, Bellaire. Must pre-register: GrassRiver.org.

SATURDAY, MARCH 4

Poetry Walk – 10:15am-12:15pm. Join author and poet Steven Veatch for a morning where we set aside time to interact with nature and poetry during a walk in the woods. $5/person. Grass River Education Center, 6500 Alden Hwy, Bellaire. Pre-register: GrassRiver.org.

TUESDAY, MARCH 7

Growing a Garden: A Path to Physical & Mental Well-Being – 7-8pm. This presentation will inspire you to start your own garden this spring. In addition to growing healthy vegetables, a garden can also be a great way to improve your physical and mental well-being. Via Zoom. Register: VegMichigan.org.

SATURDAY, MARCH 11

Tapping Maple Trees – 11am-12:30pm. program will cover all of the equipment you need to get started, as well as how to do it at home. $10/person. Grass River Education Center, 6500 Alden Hwy, Bellaire. Must pre-register: GrassRiver.org.

MONDAY, MARCH 13

Cheese Madness – Mar 13-27. 16 cheeses go head-to-head to earn your votes, but only one will be crowned the winner. Oryana.coop.

Winter Webinar Series: Michigan Forest Communities – 6-7pm. Learn how glaciers shaped Michigan’s landscape and created the foundation for the variety of forest communities we know and love with Julie Crick, MSU Extension Natural Resources Educator. Free. Zoom. NatureIsCalling.org.

TUESDAY, MARCH 14

LifeChoices Continuing Care at Home Webinar –10am. LifeChoices offers an innovative way to invest in securing your future long-term care needs, providing peace of mind while you remain in your own home. Free. Via Zoom. Register: ehmss.org/events.

WEDNESDAY, MARCH 15

2023 Business Expo & Taste of Charlevoix –4-7pm. Features vendor booths in a wide range of categories, including retail, professional, industry,

service, tourism and more. Castle Farms, 5052 M-66, Charlevoix. Charlevoix.org.

Eat Your Greens Cooking Demo – 6-8pm. A family-friendly cooking demo of scrumptious recipes highlighting vegetables available in early spring. Free. The Botanic Garden at Historic Barns Park, 1490 Red Dr, Traverse City. Registration required: TheBotanicGarden.org.

THURSDAY, MARCH 16

You Can Propagate That? – 6-7:30pm. Learn how to turn your leftover veggie scraps into bountiful plants in your own home garden in this hands-on workshop. $19-$29. The Botanic Garden at Historic Barns Park, 1490 Red Dr, Traverse City. Registration required: TheBotanicGarden.org.

3rd Annual Community Seed Swap – 10am-12pm. Bring your garden seeds, any vegetables, fruits, or flowers that you enjoy growing and plan to leave with seeds and dreams for your 2023 garden. Free. Oleson Pavilion outside of the Boardman River Nature Center, 1450 Cass Rd, Traverse City. More info & to register: NatureIsCalling.org.

MONDAY, MARCH

27

Winter Webinar: Seeing the Forest for the Trees – 6-7pm. Join us for Seeing the Forest for the Trees: The Physiological Responses of Temperate Trees in a Warming World. With Dr. Angie Patterson, Curator of Education and Outreach at Mount Holyoke College’s Miller Worley Center for the Environment. Free. Zoom. NatureIsCalling.org.

FRIDAY, MARCH 31

Lantern-Lit Hike – 6-8pm. Enjoy a self-guided, lantern-lit hike. Grand Traverse Conservation District staff will greet you with hot cocoa before you explore this beautiful natural area. Free. Kids Creek Park, 3315 US 31, Traverse City. Nature IsCalling.org.

SATURDAY, MARCH 18

Beary Good News Presentation – 10:30am. Join docents Ann McInnis, Bert Thomas and other docents as they share a power point program developed by the North American Bear Center, part of the Minnesota Wildlife Research Institute, to learn about black bears and their importance for Leelanau’s healthy woodlands. Leland Library, 203 Cedar St E, Leland. LeelanauConservancy.org. MapleFest – 12-3pm. Join us as we boil sap to syrup on the evaporator at the Pavilion at the Grass River Center. Stop by any time and see the process in action of making maple syrup. Ask staff questions and hike on the trail to see where we tap trees, hang buckets and lines, and collect the sap. Grass River Education Center, 6500 Alden Hwy, Bellaire. GrassRiver.org.

TUESDAY, MARCH 21

Oryana 1970’s Trivia Night – 7pm. We’ll be quizzing you on all things 70s. Come with a team of up to 6 people for some good old-fashioned co-op fun. No ticket purchase necessary. Right Brain Brewery, 225 E Sixteenth St, Traverse City. Oryana.coop.

SATURDAY, MARCH 25

Spring Bird Walk – 9-11am. Join us for the first walk in our birding series at the start of spring as we look and listen for these early arrivals. $5/person. Grass River Education Center, 6500 Alden Hwy, Bellaire. Must pre-register: GrassRiver.org.

ongoing events

daily

Get Hydrated on the Go – Renue Wellness offering Quench intravenous (IV) hydration to provide individuals holistic options for promoting wellness. Mobile IV and other services provided by board-certified nurse practitioner Kimberly Marino. For more info: RenueWellness.net.

Healing Immersion Retreats – With Aria Mae Everts. Schedule a 1-day, immersive private healing retreats for individuals and couples. For those during a difficult or transformative life event or decision that seek further guidance. Free consultation. Bellaire. For more info: 774-578-2762, Aria@AriaMae. com or AriaMae.com.

Pets & Parents Reiki Session – 9am-9pm. Sessions for wellness, critical care and end of life transition. Actively experience the use of reiki touch with your pet. Learn additional tips for helping your pet. Virtual 40-min appt. $20. 231-590-0001. tcdesoto@ gmail.com.

Sacred Lights Collective Events – A digital platform and virtual community for seekers and facilitators to walk the spiritual path together offering daily classes, groups and workshops. With Aria Mae Everts. Virtual. 774-578-2762. SacredLightsCollective.com.

Delamar Snow Days Pass – Thru Mar 31. 10am9pm. Enjoy some of the winter perks the hotel’s

overnight guests already have access to, like the indoor and outdoor heated pools, sauna, hot tub, fitness center and outdoor firepits, complete with fixings for s’mores. $35/adults 13+, $25/kids 3-12; free/2 & younger; additional fees apply. 615 E Front St, Traverse City. Reservations required: 231-4212150 or Delamar.com/snow-days-day-pass.

sundays

Kundalini Yoga – 10am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYogaStudio.com.

Soul Stirring Yoga Sundays – 10am. In-person and live online with Crystal Turner. Each class is a multi-level class, allowing for exploration and expansion to flourish from the inside-out. $20. Karasi Fitness and Healing Arts, 104 S Union St, Ste 204, Traverse City. 231-492-9206. KarasiFitnessAndHealingArts.com.

Men’s Circle: Stories in Council – 6:30pm. 1st Sun. An open group of men who come together in a safe, confidential space to share and gain from each other’s experience and presence. Free. Yoga Bellaire, 216 Portage Dr, Bellaire. YogaBellaire.com.

mondays

Virtual Body Mindfulness Workshop – 9am. 2nd Mon. With Personal Transformation Coach, Samantha Gutowski. Learn how to love your body more, how to start speaking positively toward your body, eat mindfully and nourish your body instead of restricting yourself, soften and heal your relationship with your body. Receive exercises each morning M-F for 2 weeks. Sliding scale $88-$111. BeHere NowBaby.com.

Free COVID Testing – 10am-2pm. Pre-registration not required but helpful. The Munson Healthcare Charlevoix Hospital Wellness Workshop, 411 Bridge St, Charlevoix. Charlevoix.org.

Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolisticMed.com.

tuesdays

Charlevoix Senior Center Veteran Social & Lunch – 9am-1pm. 1st Tues. Honoring our Veterans. Social beginning at 9am and Free Lunch for Veteran’s at 11:30am. Charlevoix Senior Center, 06906 Norwood Rd, Charlevoix. Charlevoix.org.

‘Sew’cial Day – 10am-6pm. 1st Tues. Grab some interruption free sewing time with help and support to get you through your projects. A great chance to meet up in a safe space and enjoy some sewing time. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.

Empowerment Circle – 10:30-11:30am. With Heather Zigler. By bringing new light to an ancient

and traditional tool used by indigenous people around the globe. Circles are a place to transform ME to WE as a space where the principle of sharing power with each other exists instead of having power over one another. 1st class free. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.

Hand Work – 12-4pm. 2nd Tues. Work on a project of your choice. Think of it as the non-electrical side of sewing, piecing and quilting. Juneberry Cottage, 220 N Main St, Evart. RSVP: Juneberry Cottage.com.

Turntables and Tacos – 4pm-close. Stone Hound Brewing Company, 3593 Bunker Hill Rd, Williamsburg. 231-421-5010. StoneHoundBrewing.com.

Traverse City Women’s Circle – 6pm. 3rd Tues. With personal transformation coach Samantha Gutowski, owner of Be Here Now Baby. A safe space for women to share their true selves, find their voice, reclaim their power and remind them of their worth, all while having some fun. Donation: $10-$20. More info: 616-915-1646, Info@BeHereNowBaby.com or BeHereNowBaby.com.

wednesdays

Kundalini Yoga – 10am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYoga Studio.com.

Empowerment Circle – 5:30-6:30pm. See Tues listing. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231-499-8595. HeatherZigler.com.

Wine Down Wednesdays at Castle Farms –6-8pm. Visit 1918 Cellars for live music, food, wine and more. No tickets necessary to enjoy the music. Check their lineup to see who’s going to be performing this summer. Castle Farms, 5052 M-66, Charlevoix. CastleFarms.com.

thursdays

Weekly Facebook Live with Dr. McSwain – 5:306pm. More info: MIHolisticMed.com.

The Goddess Workout Beginner Hula Dance Class – 6:30-7:30pm. For absolute beginners of all ages, sizes and shapes. Learn basic hula moves and combinations. $80/8-wk session, $15/drop-in. First Congregational Church, 8066 W State St, Central Lake. AmiraHamzarRaks.com.

Red Tent: Women’s Circle – 7pm. 2nd Thurs. Meet local women, share your journey and grow together. Hosted by Aria, Red Tents are a gentle introduction to women’s sacred circles. Free. Yoga Bellaire, 216 Portage Dr, Bellaire. YogaBellaire.com.

Community Night – 7-9pm. 4th Thurs. Each month we will host a different theme for connecting with your fellow Bellaire community members. Movie nights, potlucks, cacao and conversation, etc. Everyone welcome, including families; do not need to practice yoga. Yoga Bellaire, 216 Portage Dr, Bellaire. YogaBellaire.com.

fridays

Kundalini Yoga – 10am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYoga Studio.com.

saturdays

Mindful Morning Flow – 8-9am. In-person and online. Gently energize your body and focus your mind, drawing attention to each movement and breath to each posture in this vinyasa-style practice. $25 in studio, $15 virtually (bundle 6 classes for $120). True Balance Fitness, Nutrition and Wellness, 1128 S Garfield Ave, Traverse City. 231-519-0808. TrueBalanceLife.com.

Indoor Farmers Market at the Village – Thru Apr. 10am-2pm. Presented by The Village at Grand Traverse Commons. Free admission. The Mercato corridor, 830 Cottageview Dr, Traverse City. The VillageTC.com/farmers-market.

classifieds FOR SALE

FEMALE MINI AUSSIEDOODLE – Female mini aussiedoodle, 6 mo, raised holistically. We prep all our pups for the healthiest start by avoiding toxins that can damage the nervous system & feeding most naturally. Call for details: 989-275-9976.

Wellness and Retreat Center in Hallandale, Florida

If you have arthritis, diabetes, kidney problem, fatty liver, psoriasis, Obesity, Low immune system, Anxiety Our center is right place for you!

7•10•14 DAY ALL-INCLUSIVE HOLISTIC PACKAGES

Holistic Package includes:

n Comfortable rooms near the ocean

n Low carb diet food (lunch, dinner)

n Oxygen cocktail, Green cocktail

n Yoga classes

n 4 treatments a day

n Transportation From airport

We work with each individual to find the right treatment. We are with you every step of the way as you improve your health!

Treatments we are offering:

• Ionic detox

• Lymph drainage

• Cupping massage

• Reflexology massage

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• Infrared wrap with collagen and Dead Sea application

community resource guide

ADVANCED WELLNESS

EARTH LABS

317a E Front St, Traverse City 231-421-1490

EarthLabsHeal.com

Subtle modalities including sound, light, frequency and thermogenic therapies to enhance and transform your quality of life. Our techno-therapy will reduce pain and restore energy. See ad page 27.

CBD PRODUCTS

MY CBD

Kelly Young MyTCBD.com

All-Natural CBD products. We source from only organic, environmentally socially responsible companies that believe in cruelty-free testing. Life is too short to feel anything less than your personal best. Ask about our distributor options where you can be your own boss. See ad page 20.

COACHING & COUNSELING

TRANSFORMATION COACHING LLC

Ken Scott & Jessica Merwin

Ken@TransformationCoachingLLC.com

231-883-7769

TransformationCoachingLLC.com

EMF INVESTIGATOR

GOOD WAVES EMF INVESTIGATOR

Serving Central to Northern MI 231-714-0477

EMFInvestigator.com

Many unexplained health issues are showing links to Cell Phones/Towers/ Wi-Fi (with levels now stronger than bodies naturally adapt to). We detect EMF-related causes by determining sources of harmful radiation & offer solutions to mitigate. See ad page 17.

HEALTHY PET

HEALTHY HERDERS OF HERDING ACRES

989-275-9976

Female mini aussiedoodle, 6 months old, raised holistically. We prep all our pups for the healthiest start by avoiding toxins that can damage the nervous system & feeding most naturally.

HOLISTIC WELLNESS

THE GARDEN SPA AND HIMALAYAN SALT ROOM

2322 US Highway 31, Traverse City 231-252-2220

TheGardenSpa.org

• Electromagnetic therapy

• Jade application

• Ultrasonic cavitation

• Lipo laser treatment

• Vitamin IV

• Much more

WellnessAndDetoxcCenter.com

We teach individuals, teams and organizations science & researched-based techniques for mental and emotional regulation increasing resilience, promoting health and improving performance. See ad page 21.

COOKING & TEA BREWING

SPICE & TEA MERCHANTS

145 E Front St, Traverse City 231-947-7423

SpiceMerchants.biz/traverse-cityspice-store

Providing the world’s best herbs, spices and teas for your kitchen. We carry over 200 spices from everyday use to the most exotic as well as over 120 different teas. See ad page 7.

We love you! Offering massage, the Vitality Booth red light therapy booth, pemf, wave table massage vibrational therapy, far infrared sauna and cold water therapy and Halotherapy Himalayan Salt Room in a garden like setting. See ad page 26.

MEDICAL/CHIROPRACTIC PHYSICIANS

WHOLE HEALTH TRAVERSE CITY

3639 Cass Rd, Traverse City 231-943-2100

WholeHealthTC.org

We help people suffering with chronic joint and muscle pain, and peripheral neuropathy to decrease pain, increase quality of life, and maximize their competitive edge. See ad page 16.

PERSONAL TRANSFORMATION COACHING

SAMANTHA GUTOWSKI

Info@BeHereNowBaby.com

616-915-1646

BeHereNowBaby.com

Looking to transform your life and experience more joy and happiness? I can teach you mindfulness and communication skills to help you build your self-worth and achieve your biggest goals and dreams!

RELIEF FROM TRAUMA, ANXIETY & DEPRESSION

ACT ABSOLUTE CHOICES TODAY COUNSELING NANCY WARNARS, LPC

OperationAbleNancyW@gmail.com

248-845-0513

AbsoluteChoicesTherapy.com

Virtual Teletherapy for all ages. Immediate appointments available. Accepting most insurance. Office in East Lansing. Change happens when you take responsibility to create thinking that supports ways to feel better. Family of origin, groups

and media can have a profound effect on your inner being. Letting go of the negativity is critical to co-create new pathways toward hope, peace and love for the life you have a choice to envision.

SCHOOL / EDUCATION

NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION

503 East Broadway St, Mt. Pleasant 989-773-1714

NaturopathicInstitute.info

Educational programs offered: Natural Health Program: four years (one weekend a month); Massage Therapy Program: one year (two weekends a month); Holistic Doula Practitioner Program: six months (one weekend a month). Individual classes available. See ad page 5.

WELLNESS & HYDRATION

RENUE WELLNESS & HYDRATION

KimberlyMarinoDNP@yahoo.com 231-252-1000

RenueWellness.net

We’re proud to be a mobile IV hydration company. Stay-athome parents, athletes and busy professionals can enjoy the benefits of a wide array of IV cocktails, as well as partiers too worn out from last night’s fun, can receive a hangover recovery IV drip in the comfort of their own homes or setting of their choice. We are available for groups, as well. See ad page 21.

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