Natural Awakenings Magazine Chattanooga ~ December 2017

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E E R

HEALTHY

LIVING

HEALTHY

PLANET

Zesty Citrus Holiday Recipes

MAKING Awake INSPIRED PEACE Parenting LIVING

Handling Conflicts Raising Connected, in a Healthy and Confident Kids Transformative Way

Five Ways to Make the New Year Sparkle

December 2017 | Chattanooga | NaturallyChattanooga.com

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers 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.

15 PEACE ON EARTH

Conflict Resolutions that Work to Bridge Divides

by Linda Sechrist

15

18 Less Stress, More Joy

This Holiday Season

by Loretta Lynn

20 AWAKE PARENTING

Raising Connected, Confident Kids

by Judith Fertig

22 CHAMPIONING

HOLISTIC ATHLETES

The New Face of Sports Medicine

by Marlaina Donato

18

24 LYNNE MCTAGGART

ON THE POWER OF GROUP INTENTION

by April Thompson

26 GO ECO LIKE

GRANDMA

Honor Her Wisdom in New Ways

by Avery Mack

27 INSPIRED LIVING

Five Ways to Make the New Year Sparkle

by Kelly Martinsen

28 PETS ¤ MUSIC

Each Species Grooves to Its Own Beat

by Sandra Murphy

29 THE GIFTS OF CITRUS

Colorful Good Health in Holiday Dishes

by Judith Fertig

28

CONNECT WITH OUR READERS!

THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER

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Health & Wellness Issue

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Healthy Food Issue

Ethnic Cuisine plus: Super Spices

Readers are Seeking These Providers & Services: Agrihoods • Community-Supported Agriculture Groups Cooking Schools/Classes • Co-op Marketers Dietitians & Nutritionists • Ethnic Eateries • Food Fairs Garden Supplies • Green/Vegan Restaurants Health Food Stores • Organic Food/Farmers’ Markets ... and this is just a partial list!

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publisher’sletter

I contact us Publisher Karen Propes Production Manager Barb Houser 865-216-9114 Copy Editor Allison Gorman Design & Production Steffi K. Kern Advertising Sales Karen Propes 865-254-0525 To contact Natural Awakenings Chattanooga: Natural Awakenings Magazine 2288 Gunbarrel Road Suite 154, Box 257 Chattanooga, TN 37421 865-254-0525 karen.naturalawakenings@gmail.com NaturallyChattanooga.com For National Advertising: 239-449-8309 © 2017 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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f you’re a parent, you know that kids forget what you want them to remember and remember what you hope they’ll forget. They forget to roll out the garbage can on trash day. They forget to print out their homework until the morning that it’s due, when the printer runs out of ink.

They forget to give you the note asking you to contribute to the school’s holiday food drive. (You’ll discover it in May, at the bottom of a backpack.) But they remember your promise from years ago, the one where you said you would get them a dog sometime in the future—like, I dunno, the winter of 2017.

So apparently we’re getting a dog.

As if I have time for one, with work and family stuff and the holidays on top of that. While I’m a firm believer in keeping promises, I can’t help but think I’m crazy for keeping this one. But I’m also a dog lover, and the idea of having a fuzzy buddy around is kind of nice. And now I have a scientific excuse for indulging my kids (and myself): a new Swedish study indicates that owning a dog lowers your risk of heart disease and death. Talk about a natural approach to health! It turns out, too, that my new four-legged friend will benefit from one my favorite forms of natural stress relief, music. For more on that, see our Natural Pet column, page 28.

This holiday issue of Natural Awakenings offers plenty of food for thought at the close of a difficult year, beginning with our feature story, “Peace on Earth” (page 15). If you’ve been stressing about the divisive tone of our national conversations, this article will give you hope for a better future. Our Wise Words column, page 24, explains how science supports what so many cultures throughout human history have believed: that there is real power to group intention or prayer. In “Less Stress, More Joy,” page 18, local essential oils expert Loretta Lynn suggests ways to use natural fragrances to make your home a place to relax and recharge during this busy season.

Food plays a starring role at holiday gatherings, so don’t miss this month’s recipe section (pages 29 through 33), which includes creative ways to use the citrus fruits that come in seasonal gift baskets. I’d also like to point out my favorite food news (page 10), on the recently discovered health benefits of milk chocolate.

That research couldn’t have come at a better time.

Even as I write this, we’re putting together our January issue, which will feature a special section profiling Chattanooga-area practitioners and businesses that focus on natural health. If you want to be included, or if you want to learn more, email me at Karen.NaturalAwakenings@gmail.com. I’d love to hear from you!

In the meantime, I’ll be implementing my holiday health plan: eating chocolate and listening to Mannheim Steamroller with the dog. Whatever your holidays hold, I wish you and your family happiness and good health.

Natural Awakenings is printed on recycled newsprint with soybased ink.

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A quiet e vo and it’s a lution is afoot, ll about E nough!

The Enough Companion Guidebook Is Released

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Sleigh Riding in Stockbridge Bonnie White For 30 years, Bonnie White lived and worked on her family’s horse farm in Canaan, New York, savoring rural life.

When the barn closed in 2002, she resumed a passion put aside for more than 20 years: painting. White began attending area craft shows and fell in love with folk art. Her life on the farm and familiarity with the surrounding mountains, valleys, historic homes and villages have sparked unlimited ideas.

Today, White’s colorful portrayals of Americana continue to evoke heartwarming memories of small-town life and simple pleasures. She accompanies each work with loving details about the characters that populate her villages and the community events that tie them together. “I’m lucky enough to live a few minutes from this picture-book town in Massachusetts,” she writes of Sleigh Riding in Stockbridge. “It’s especially fun to visit during Christmas time. The original painting can be seen there in the window of Williams and Sons General Store, on Main Street.”

In 2007, White was invited to design an ornament for the Blue Room Christmas Tree at the White House. She and her husband still reside on the family farm with their sons, dog and cats.

View the artist’s portfolio at Bonnie WhiteFolkArt.com.

aurie McCammon, author of Enough: How to Liberate Yourself and Remake the World with Just One Word, has just released the Enough Companion Guidebook, which offers activities and exercises to help readers embody her message that we are “enough— inseparable from the universe and its infinite ability to create plenty.” nouavailable ghers.or

“An innate pathway to plentitude has alwaysebeen g b it.ly/by to us as our own true nature, but it’s been obscured the enough’ paraenou‘never g h t r a iler McCamdigm, a seriously distorted rogue worldview narrowly fixated on lack,” mon says. “Humanity’s millennia-long, upside-down relationship with the word enough is a group delusion that’s the root of all dysfunction, from personal to planetary.”

The guidebook’s 100-plus hands-on activities for individuals and groups are a collaborative effort by eight coauthors, including Natural Awakenings senior staff writer Linda Sechrist.

For more information or to order the guidebook, visit LaurieMcCammon.com.

See ad,page 37.

CHEO Hosts Annual Health Show & Tell

T

he Complementary Health Education Organization will hold its annual Health Show & Tell and Swap & Share on December 16, from 4 to 6 p.m., at Nutrition World’s yoga studio, Blissful Wellness. Anyone who practices or is interested in alternative health techniques is invited to share important or life-changing information, says CHEO’s Cathy Burnett.

“This year has been a time of explosive growth in health information for the Chattanooga area,” she says. “We’ve experienced a blossoming of health talks, discussions, teaching and training sessions. Our monthly educational and networking sessions, held every third Saturday, feature a variety of guest speakers representing new and different healing modalities.”

She notes that Nutrition World regularly sponsors classes in healthy living, and the number of local farms has expanded too, offering demonstrations and community learning events such as the annual Farms Tour. Several new alternative healing centers have also opened in Chattanooga, and an ashram has opened less than 100 miles away. Meanwhile, specialists in holistic therapies— many of them medical doctors or PhDs—have produced a plethora of free health webinar series this year.

“There are countless other sources, both online and offline. The subjects are wide ranging, from cancer, autoimmune disease, Lyme and diabetes to brain health, thyroid disease, vaccine issue and gut health. We’re inviting people to share their top 10 or 20 discoveries this year. So far, notes on nutrition, organic food, deficiencies, toxins, minerals, parasites and chlorine dioxide are on my share list,” Burnett says.

Blissful Wellness is located at 6237 Vance Rd., Chattanooga. For more information, call or text 423-309-1060. natural awakenings December 2017

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For 20 years, Maria Brenton, an outspoken proponent of older people living independently, has been campaigning and planning for the opening of a different kind of retirement home run by its residents, supporting each other through old age. She says, “Attitudes to older people in this country are out of date.

Most members of the older population don’t wish to have everything done for them.”

She attests that institutions and agencies dealing with older people encourage dependency and are patronizing and paternalistic. “Older people internalize it, and they learn to wait for people to do things for them,” advises Brenton.

New Ground, in Barnet, North London, is the first UK cohousing development set up just for older women, with 26 women from age 50 to 87. Also in London, The Collec$35 OFF tive has created something similar with enhanced amenities such as a cinema room and a launderette with a disco ball.

WeWork is an American company that has set up communal offices, and recently established WeLive, in New York City.

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Animal Smarts

Chimps, Zebrafish and Birds Communicate Like We Do Chimps, orangutans and bonobo apes are now known to be capable of understanding what others are thinking and recognize human thoughts, an ability once thought to be impossible. A team led by Christopher Krupenye, of Duke University, had apes take part in a visual experiment where they watched videos on a monitor while their gaze was being tracked. They discovered an anticipation of events that went beyond the visual cues presented.

The Royal Society for the Prevention of Cruelty to Animals has determined that zebrafish are social animals, similar to humans and other mammals—they form friendships, experience positive emotions and have individual personalities. The group advises people that eat fish or keep them as pets to consider the moral implications.

Honey hunters in sub-Saharan Africa have a unique form of communication with honeyguide birds that fly ahead to point out beehives which the hunters raid, leaving wax for the birds to eat. A study in the journal Science reports that they listen for a specific call made by their human collaborators.

Dr. Claire Spottiswoode, of the University of Cambridge, in England, and University of Cape Town, in South Africa, observes, “It seems to be a two-way conversation between our own species and a wild animal.”

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News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Tiny Baubles

Tree Tally

Digitalizing Data Helps Rainforest Census The Amazon rainforest is thought to harbor a greater diversity of trees than anywhere else on Earth, but the exact number has long been a mystery.

In 2013, scientists estimated that the number of species was around 16,000, but no actual count had been done. In a new paper in Scientific Reports, researchers delved into museum collections from around the world to confirm the current number of tree species recorded in the Amazon and assess possibilities of those yet to be discovered.

“Since 1900, between 50 and 200 new trees have been discovered in the Amazon every year,” notes Nigel Pitman, a Mellon senior conservation ecologist with the Field Museum. “Our analysis suggests that we won’t finish discovering new tree species there for three more centuries.”

The study relied upon the digitization of museum collections data— photographs and digital records—of the specimens housed there and shared worldwide through aggregator sites like IDigBio.org. “It gives scientists a better sense of what’s actually growing in the Amazon Basin, aiding conservation efforts,” says Pitman.

Scientists from the University of Hull and the British Antarctic Survey (BAS) have published research in the journal Science of the Total Environment showing levels of microplastics are five times higher in the Antarctic than previous estimates.

Co-author Dr. Claire Waluda, a BAS biologist, says, “We have monitored the presence of large plastic items in Antarctica for more than 30 years. While we know that bigger pieces can be ingested by seabirds or cause entanglements in seals, the effects of microplastics on marine animals in the Southern Ocean are as yet unknown.”

The tiny beads of plastic come from cosmetics or are shreddings from larger plastic items like clothing or bottles. According to United Nations sources, they may number as many as 51 trillion particles across the seafloor, throughout the oceans and on beaches worldwide. They are considered a serious threat to marine life in general. More international monitoring of the situation is needed, including a requirement for all polar research stations to provide waste treatment options.

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Microplastic Mess Threatens World Oceans

For more information, see Tinyurl.com/PlasticInAntarctica.

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H

igh-cacao dark chocolate contains high levels of flavanol, a compound known for its heart health benefits, but less is known about diluted foods such as milk chocolate candy.

Harvard researchers followed 55,502 subjects for 13 years, comparing levels of high blood pressure, diabetes and cardiovascular disease to lifestyle traits. They found those eating one to three servings of chocolate a month (including milk chocolate) displayed a 10 percent lower risk of irregular heartbeat than those eating an ounce or less a month. Eating one serving per week of chocolate yielded a 17 percent lower risk and two to six servings a week 20 percent, and then leveled off after eating one or more servings per day.

“Eating excessive amounts of chocolate is not recommended, because many chocolate products are high in calories from sugar and fat, and could lead to weight gain and other metabolic problems,� advises Elizabeth Mostofsky, author of the study.

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Milk Chocolate Also Benefits Heart Health

Gut Bacteria Imbalance Linked to Chronic Fatigue Fifty healthy patients and 50 with chronic fatigue syndrome were tested for bacteria and immune molecules by researchers from Columbia University.

They discovered that imbalances in the levels of certain gut bacteria are prevalent in individuals with chronic fatigue syndrome, a disorder often accompanied by extreme fatigue, muscle and joint pain, cognitive issues and insomnia.

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Doctors, Dentists, Therapists, Practitioners

Regular Sleep Times Promote Health

A

report from the U.S. Centers for Disease Control and Prevention suggests that 35 percent of U.S. adults don’t get adequate sleep. Dr. W. Chris Winter, of the Charlottesville Neurology and Sleep Medicine clinic, recommends we pick a wake-up time that works for every day and stick with it, regardless of bedtime; it pays off by eventually training the brain to fall asleep at the same time every night. Swedish scientists found that sleep loss reduces the presence of hormones that promote feelings of fullness in the stomach and increases the amounts of those that promote hunger, leading to obesity.

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A UK study of 19 elderly volunteers participating in a 12-week training program for providing companionship to dying patients showed that considering their own views about death and dying is an important component of serving in this role. Evaluation of the trainees’ diary entries focused on key themes such as reflections about dying alone, the importance of being present, self-awareness, personal loss, the meaning of life, self-preservation and coping strategies.

Regift or Recycle Smart Phones

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Dear Diary Comforts the Elderly

Alcohol Affects Our Heartbeat

G

erman researchers studied the correlation between cardiac arrhythmia and alcohol consumption by monitoring 3,000 middle-aged volunteers for 16 days during Oktoberfest. Portable electrocardiographs and breathalyzer machines tested for heart activity and breath alcohol concentration. Arrhythmia showed up in 30 percent of the participants, significantly higher than an estimated 4 percent or less among the general population according to an earlier study. An irregular heartbeat often causes discomfort in the short term and possible heart failure and stroke later.

When replacing holiday purchases of smartphones and other electronic devices, don’t just trash the old ones. Manufacturing electronics consumes many resources and discarded waste can leak harmful chemicals into ecosystems. There are far better ways to redirect and repurpose them.

Besides trading in phones for a rebate, another good option is transferring them to an official recycling program that makes sure all components are dealt with properly.

Some states offer special provisions. Check the E-Cycling Central website at eiae.org. Major phone makers and carriers offer recycling programs, and some retailers accept select electronic devices.

Best of all, give a device a new life by gifting it. RecyclingForCharities.com accepts obsolete personal electronic devices by mail; the donor selects a charity to receive the proceeds. ShelterAlliance.net, CellPhonesForSoldiers.com and Phones4Charity.org are kindred organizations.

AmericanCellPhoneDrive.org lets users find nearby charity recycling initiatives via zip code. It provides scholarships for U.S. children that have lost a parent through warfare or terrorism, feeds malnourished children in Asia, builds lowincome housing and donates prepaid calling cards to military personnel.

According to the U.S. Environmental Protection Agency, other unwanted electronic devices can be recycled so that incorporated copper, steel and glass can be recovered and reused. Other materials like lead (in circuit board solder, glass cathode ray tubes of many TVs and computer screens, and batteries) and mercury (in fluorescent backlights of many flat-panel screen displays) can be captured and recycled, instead of polluting the environment.

Small appliances like toasters, coffee makers and clothing irons aren’t considered e-waste and generally aren’t recyclable because they are made of a mix of plastic and metal. Using them for many years helps.

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2018 EDITORIAL CALENDAR

Health & Wellness Issue

Natural Stress Relief JAN Feature: Plus: Understanding Nutraceuticals Living Courageously FEB Feature: Plus: Meditation Styles

Healthy Food Issue

MAR Climate Health Update APR Feature: Plus: Healthy Home Feature: Ethnic Cuisine Plus: Super Spices

'

May your holidays and New Year be filled with

health & joy. from the team at

The Wellness Clinic Mark T. Simpson, M.D. 4513 Hixson Pike Suite 102 Hixson, TN 37343

(423) 877-7999 www.ChattanoogaWellness.net

Women s Health Issue

Natural Care First MAY Feature: Plus: Personalized Medicine Livable Communities JUNE Feature: Plus: Natural Beauty

Nutrition Issue

Farmers Rooted in Health JULY Feature: Plus: Anti-Inflammatory Diet Simplified Parenting AUG Feature: Plus: Multilevel Healing

Body Movement Issue

Joint Health SEPT Feature: Plus: Yoga for Flexibility Game Changers OCT Feature: Plus: Chiropractic

Health Defense Issue

Immune System Boosters NOV Feature: Plus: Safe Drinking Water Uplifting Humanity DEC Feature: Plus: Holidays

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PEACE ON EARTH Conflict Resolutions that Work to Bridge Divides

Healing happens when we handle conflict in a healthy and transformative way.

Call to Action

Roughly 30 years ago, notable voices began urging Americans to embrace a sustainable worldview of unity in diversity, recognizing our core oneness as a solution to an increasingly out-of-balance society. Success in this endeavor depends primarily on the “habits of the heart” of our citizens, developed in local milieus of families, neighborhoods, classrooms, congregations, voluntary associations, workplaces and public places where strangers gather.

Activating Answers

While mainstream media often largely focuses on the negative aspects of conflict—discord, divisiveness, intolerance, violence, incivility, injustice, chaos and complex problems—a countermovement is convening constructive conversations. Participants are initiating dialogue and deliberations intended to resolve conflicts and create cohesiveness, collaboration, cooperation and compromise among local factions that disagree on how to deal with everything from health care and social justice to environmental protection and climate science. Educational training materials and books are giving outdated models of conflict resolution a facelift.

In The Revolution Where You Live: Stories from a 12,000 Mile Journey Through a New America, Sarah Van Gelder devotes a chapter to a Greens-

boro, North Carolina, battle over a story about a deadly, racially charged incident from the city’s recent past. She quotes James Lamar Gibson, a 20-something AfricanAmerican activist and core organizer for the Counter Stories Project: “We’ve been stuck in an old conversation for a couple of decades. We want to have an army of people with restorative conversation skills, so we can get past the divisiveness and imagine together a different sort of Greensboro,” he says.

The project began with facilitator training, and then developed story circles in which residents were able to have the difficult discussions that don’t ordinarily take place among the police, city council, churches and social agencies.

Today’s conflict resolution experts are discovering that conflict is an essential and powerful call for applying spiritual principles and exercising spiritual practices.

Provocative Questions

“What if we considered conflict as a secret ally or a guidepost, showing us what really matters to us and how much we care? What if our intense emotions are sources of invincible energy, with the power to build the world we want, together? What does having conflict in a healthy and transformative way look like?” queries Ma’ikwe Ludwig, executive director of Commonomics USA,

an organization which educates and advocates for a world where a commons-based economy creates economic and ecological security for all.

“Conflict has the power to bring to the surface what’s really at stake and to unite people toward a common goal,” advises Ludwig. Her thought-provoking questions can help shift perceptions toward the idea that we need to use conflict; maybe even welcome it.

Ludwig, author of Together Resilient: Building Community in the Age of Climate Disruption, recently helped present new perspectives on conflict resolution during a webinar for Transition US members interested in creating inclusive and diverse communities through collaboration. The nonprofit inspires, encourages, supports and provides networking and training for grassroots initiatives seeking to build community resilience in the face of such challenges as oil spills, climate change and economic crises.

Courtney Breese, managing director for the nonprofit National Coalition for Dialogue & Deliberation (NCDD) and her colleagues, together with thousands of innovative thinkers, are helping by introducing people to simple dialogue and deliberation structures, processes and resources that invite meaningful and productive conversations leading to constructive civic

natural awakenings December 2017

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Little Perfect Stock/Shutterstock.com

by Linda Sechrist

Jacob Lund/Shutterstock.com

A community is a group that can fight gracefully…

Chaos is not just a state; it is an essential process of community development. ~Dr. M. Scott Peck, The Different Drum: Community Making and Peace engagement. Breese remarks, “We’re open to working with anyone interested in learning processes that can help bridge divides. We also like sharing stories about what is working.”

Toolbox

The group’s downloadable free tools help newcomers: A beginner’s guide for exploring dialogue (ncdd.org/rc/ beginners-guide); a how-to-guide for Conversation Café (CC) hosts (Tinyurl. com/ManualForConversationCafe); and the American Library Association Libraries Transforming Communities: Models for Change Project (ala.org/ ltc-models). “To date, we’ve had at least 800 librarians participate in free NCDD webinars,” Breese notes.

CC is a simple tool useful in exploring difficult topics and provides a safe space to process different perspectives. “Initial agreement on basic rules includes suspending judgment while listening and seeking to understand others, refraining from persuading or converting and talking only from personal experience,” explains Breese.

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One new network member, J. Scott Wagner, author of The Liberal’s Guide to Conservatives, speaks about the importance of using neutral language in dialogue. “I learned from him how words can be emotional triggers and signal one-sided perspectives, leaving some group members feeling angry or excluded because they feel the speaker won’t be open to hearing their perspective,” says Breese.

After three tours of the U.S. and hundreds of interviews with conservative individuals, Wagner, founder of the nonprofit Reach the Right, was inspired to use his knowledge of five arenas—neurology/cognitive psychology, personality, bias, social conformity and morality—to help progressives understand conservatives that are not only their political leaders, but also their relatives, partners, friends and managers.

He offers a simple explanation for anyone drenched in inaccurate biases.

“We inherit unconscious genetic personality characteristics that lead us to develop our ideology, with which we construct our world and align with others that are in agreement. Differences in our personality characteristics are the culprits that create conflict.”

Community Needs Erase Enmity

Drawing on 25 years of experience of enabling sworn enemies to create peace in places such as South Africa, Northern Ireland and Colombia, Adam Kahane, author of Collaborating with the Enemy: How to Work with People You Don’t Agree with or Like or Trust, shares insights into the “enemyfying syndrome” that instigates conflict.

This habit of thinking and acting as if people we are dealing with are our enemies and the cause of our problems is all around us and dominates the media. “The enemies are always the others, ‘those people’. Enemyfying, which feels exciting and satisfying— even righteous and heroic—usually obscures, rather than clarifies, the reality of the challenges we face. It amplifies conflicts, narrows the space for problem solving and creativity, and distracts us with unrealizable dreams of decisive victory from the real work we need to do,” observes Kahane.

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Kahane sees the challenge of conflict becoming more acute.

“People today are generally more free, individualistic and diverse, with stronger voices and less deference.

Volatility, uncertainty, complexity and ambiguity are growing.” Yet, contrary to the common view, it is possible for people that hold contradictory positions to find ways to collaborate.

That’s what he and 40 others representing military officers, guerrillas and paramilitaries; activists and politicians; businesspeople and trade unionists; landowners and farmers; and academics, journalists and young people, accomplished in the Destino Colombia project. They organized to contribute to ending their country’s 52-year civil war.

STARTING TOOLS W

orld Café-style conversations used in Conversation Cafés to discuss issues that matter offer a powerful social technology to engage people in meaningful and constructive dialog in corporate, government and community settings.

Understanding that conversation is the core process that drives personal, business and organizational life, it’s a way of thinking and being together sourced in a philosophy of conversational leadership.

Embracing a combination of these guiding principles can foster collaborative exchanges, active engagement and helpful possibilities for action. n Clarify the Purpose n Create a Hospitable Space n Explore Questions that Matter n Encourage Everyone’s Contribution n Connect Diverse Perspectives n Listen for Insights and Share Discoveries Source: Tinyurl.com/CafeConversation Principles

Motivated to Act

Jonathan Bender, founder of The Performance of Your Life, a public speaking and personal development business, has been on a lifelong quest of fostering personal growth and societal transformation. His therapeutic classes and workshops demonstrate how to connect, honor and deeply resonate with others, even if they have different worldviews, and how to listen and hear in the same way we want to be heard.

Acknowledging the adrenalin rush that’s a common response to fear of conflict, Bender says, “When we learn to be mindful and speak from our entire body, rather than just from our head, we notice that the voice resonates and originates from a much bigger place. This teaches us to cultivate greater awareness of our emotions and how we express them.

“Begin by acknowledging an emotion, and then reduce its intensity through slow, deep breaths, paying attention to the correlating physical sensation. Shifting our focus back to the heart allows us to recognize parts of ourselves in the stories of others and come to understand that our personal history is the filter through which we ‘enemyfy’,” says Bender, who speaks and presents publicly, educating audiences and clients about the universally challenging performances of everyday life.

According to Robert Atkinson, Ph.D., author of The Story of Our Time: From Duality to Interconnectedness to Oneness, today’s rugged individualism amid conflicts comprises a crisis of consciousness. “No longer can we settle only on seeing things in opposition to one another; we need to shift our consciousness to be able to see the parts coming together in a new whole. Accepting the oneness of humanity as a biological fact, a social necessity and a spiritual reality will lead us further along our journey toward lasting world peace.”

His observation fits with what Joanna Macy, author and scholar of Buddhism and deep ecology, believes is the call of our time: “As planetary citizens, we are being called to wake up together.”

Linda Sechrist is a senior staff writer for Natural Awakenings who blogs at LindaSechrist.com.

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healingways

Less Stress, More Joy This Holiday Season

by Loretta Lynn

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he aroma of Although most people efits. For example, diffusing lavender clove and cinnafeel excited, happy and oil can help children mon is generally giving during the holiday and adults relax and considered uplifting asleep better. and relaxing—a season, they are often fall Diffusing peppermint reminder of the holistressed as well. And for can be emotionally days, family and joy.

It’s ubiquitous around some people, this time uplifting, as well as increasing alertness, Thanksgiving and Christmas, along with of year can be upsetting. invigorating the lungs and boosting the earthy scent of memory. Applying essential oils topically pine, usually from garlands or live trees can be equally beneficial. brought into the home for decorating.

When it comes to managing mood,

Although most people feel excited, happy and giving during the holiday sea- essential oils can help restore emotional balance and improve overall attitude in son, they are often stressed as well. And for some people, this time of year can be any situation. Here are just a few of the many oils that can be useful during the depressing or even upsetting.

Just as certain aromas tend to lift the holidays and beyond: mood during the holidays, others can help ease any stress or sadness associTo Calm or Balance ated with the season. That’s because the Feeling worried? Use cedar (diffused or sense of smell is the strongest of the five applied topically) to relax the mind and senses. Studies have shown that smell is body, or geranium to calm the nerves. the fastest way to affect mood. Aromatic molecules have direct access to the limFeeling angry? Diffuse arborvitae at bic area, or emotional seat, of the brain. night, or rub it on the forehead, shoulders

When diffused, some essential oils or chest; apply patchouli to the temples can stimulate the brain while others or the soles of the feet to calm emotions; calm or soothe. Diffusing can also purify or put a few drops of ylang-ylang with the air, removing unpleasant odors while Epsom salt into a bath for relaxation. providing emotional and physical ben-

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Feeling stressed? Apply frankincense to the bottoms of the feet to relax; add a drop or two of Roman chamomile to herbal teas to balance mood swings; diffuse vetiver, or apply it topically, for a calming effect—or mix it with other relaxing oils, such as lavender.

Feeling restless or unable to concentrate? Diffuse or apply rosemary, which helps reduce tension, stress and fatigue, or add a few drops of lavender to bathwater and soak away stress.

Feeling nervous? Apply clary sage to the feet or pulse points to balance hormones, or try diffusing bergamot in the classroom, office or home. Bergamot can also be applied to the pulse points.

To Elevate and Energize Feeling tired or unmotivated? Rubbing grapefruit, lemon or lime essential oils under the nose sharpens focus during studying or reading; these oils can also be diffused or applied to the pulse points. For a quick pick-me-up, apply peppermint to the palms of the hands and inhale deeply. Wild orange is also

great for energizing the mind and body.

And during high-stress times, put a drop each of wild orange, peppermint and frankincense in one palm and inhale deeply.

Feeling discouraged? Sandalwood applied to the neck can promote restful sleep at bedtime or enhance the effects of meditation.

Feeling blue? Myrrh can be diffused or applied topically to increase awareness and uplift the mood.

There are hundreds of essential oils that offer a plethora of health benefits, physically and emotionally. Find some personal favorites—whether they’re earthy scents, citrus aromas or a blend—to take control of your health naturally.

Loretta Lynn, a licensed aesthetician in Chattanooga, offers essential oils education and consultations. For more information, contact her at 423-605-4719 or visit Loretta Lynn’s Essential Oils on Facebook. See ad, page 8.

Choosing an Essential Oil

R

emember, the purer the essential oil, the more powerful the results.

Many essential oils available over the counter or online are not pure. They contain fillers or other elements that dilute and alter the oil, diminishing its effects. The grade of an essential oil determines its chemistry, potency and efficacy.

A truly potent oil must originate from a plant that was grown in the right environment ( i.e., soil, temperature and climate) and harvested properly to ensure its potency, purity and consistency.

natural awakenings December 2017

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healthykids

michaeljung/Shutterstock.com

gage and conditioning from childhood that affects our relationship with our children. Our old ways of thinking and being from our own childhood shape the manner in which we react and interact today.

Awakened parents are constantly evolving into their truest and most authentic selves. When parents undertake a daily practice of mindfulness and awareness, they begin to extricate themselves from blind reactivity to see how every problem with their children is a call to their own awakening. Parents will know they are on the right track because they will connect more with their children, empowering them to think and live autonomously—separate from a parent’s fantasies and expectations.

How can each family member connect with their true self?

AWAKE PARENTING Raising Connected, Confident Kids

by Judith Fertig

O

ne of the greatest challenges parents face is connecting with their children in deep and meaningful ways. The aim of awakened families is to raise strong and emotionally resilient children.

Parenting expert and clinical psychologist Shefali Tsabary, Ph.D., author of The Conscious Parent: Transforming Ourselves, Empowering Our Children and The Awakened Family: A Revolution in Parenting, offers mindful ap-

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proaches to benefit the family—and the community. Via her practice in New York City, appearances on Oprah and online courses, Tsabary provides awareness, skills and strategies to revolutionize families. She posts videos and blogs at DrShefali.com.

How do parents know if they’re on the right track?

To be awakened or conscious means to realize that we carry emotional bag-

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Parents need to understand that the path to creating a connected relationship with their children is to first create one with themselves. Realizing this, they consider their own inner growth a high priority.

Children need to learn who they are and what they really enjoy. Parents can help by allowing children to just sit by themselves. If inundated with activities and subjected to numerous lessons, how can young people hope to recognize their authentic voice amid the din of all this “doing”?

How do children benefit from conscious or awakened parenting?

Conscious parenting mandates that we place the task of connecting with our children front and center, especially

before correcting them. Admonishing and punishing them becomes secondary to the main imperative of conscious connection. It’s crucial we realize we aren’t raising a “mini-me”, but a spirit throbbing with its own signature. Thus, it’s vital to separate in our mind who we are from who each child is. Children aren’t ours to possess or own in any way. When we know this in the depths of our soul, we tailor their raising to their needs, rather than molding them to fit our needs.

Children raised in this way grow up to be fearless and infinitely resilient, knowing that their purpose in life is to live in their most authentic and true way. Conflicts decrease and conscious, connected communication increases.

What can parents do when they fall back into old patterns, shaming children or doing other things that create distance?

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When this happens, parents need to sit with themselves and look deeply within, asking: “What is it about me that feels the need to deride, scorn and shame my children?” In such introspection, they might discover triggers from old wounds that have nothing to do with a child’s behavior.

When they can see the internal link, they can begin to make the transformations they need.

As a parent, I have learned that my role is to step aside, stay in infinite possibility, heal my own wounds, fill my own bucket and let my child fly.

How can closer, awakened families co-create a better world via the ripple effect?

When children grow up feeling connected with their parents and deeply seen by them, they march into the outer world feeling self-confident and aware of who they truly are, secure in their own inherent inner-connectivity. Children raised in this manner naturally help advocate for peace and harmony in all of their relationships; incidents of bullying, anxiety and discrediting one’s self and others decrease exponentially.

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Judith Fertig is a freelance writer from Overland Park, KS (JudithFertig.com). natural awakenings December 2017

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fitbody

CHAMPIONING HOLISTIC ATHLETES The New Face of Sports Medicine

by Marlaina Donato

From college athletics to Olympic training, sports medicine has a new, holistic face.

C

oaches and athletes nationwide are attributing quicker recovery time, less inflammation and better focus to a whole body approach to health care. A nutrient-dense diet tailored to individual needs is at the heart of overall fitness. Like Venus Williams and Tom Brady, tennis and

A dream doesn’t

become reality through magic; it takes sweat, determination and hard work. ~Colin Powell

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football superstars who prefer raw vegan and organic whole foods, respectively, many of today’s outstanding athletes choose to eat clean and incorporate mind-body practices.

Telling Triumphs

Paralympic snowboard cross racer gold medalist, world champion and International Ski Federation para Nordic World Cup gold medalist Evan Strong, of Nevada City, California, was raised on an organic farm in Hawaii and continues to adopt many holistic practices. “I have a superfood smoothie every day. Liquid food helps me feel lighter and I have more usable energy for training,” says Strong. His regimen also includes organic produce, sprouted grains, occasional raw goat milk products, homeopathic formulas and wildcrafted medicinal herbs.

Strong credits achieving his personal best to a healthy lifestyle and recovery from an automobile accident that led to amputation of his lower left leg as a teen. “After the accident, my family and I opened a raw vegetarian restaurant. We produced as many

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cultured foods as possible—sauerkraut, kombucha and kefir. Improving my gut health gave me the biggest strides in healing. Yoga and meditation also contributed. It all saved me.”

Six-time Ironman triathlete, U.S. Senior Olympic gold medalist and marathoner Ruth Heidrich, Ph.D., of Honolulu, attributes surviving stage IV breast cancer primarily to her low-fat vegan diet. Already an avid runner and nutritionally conscious, Heidrich was shocked to hear the diagnosis.

“I was 47 years old when I was told the results of the biopsy. I thought I was going to die because of the symptoms I was experiencing,” recalls the 82-year-old, who not only beat multiple malignancies without chemotherapy or radiation, but was the first cancer patient to complete an Ironman Triathlon. This “Ironlady’s” holistic approach includes a whole food, 100 percent plant-based diet, featuring oats, quinoa and brown rice. “When we give our body its proper fuel, it will function at its optimal level,” remarks Heidrich, who has dedicated her life to re-educating others about diet and investing in her ongoing athletic achievements.

On the Road

Maintaining good habits while traveling can be challenging. Strong adds healthy salts to structure his drinking water and brings along superfoods such as green vegetable powders to use when he can’t access organic produce. To optimize his air quality while away from home, Strong uses a personalized air purifier that creates ozone.

San Francisco-based, three-time Olympic swimming gold medalist and world champion Natalie Coughlin remains dedicated to better diet choices without deprivation. “When I travel, I always bring my own snacks. I like dark chocolate-covered almonds, a natural sweet that also supplies protein and fiber. To stay hydrated, I drink herbal teas, especially mint,” says Coughlin, who also incorporates a tart green smoothie every morning with kale, parsley, collards, celery, citrus and frozen pineapple.

At home, “I like to be informed

photo by Tesh

Bringing Health & Relaxation to You Therapeutic Massage aims to relax and realign your body.

Ruth Heidrich

about where my meat comes from and how the conditions are for the animal. If I roast a chicken, I will use every part, including the bones, to make a stock,” she says. Her holistic approach includes a consistent yoga regimen, meditation and application of essential oils.

High Expectations

Even under the best of circumstances, professional athletes encounter difficulties, but when faced with enormous obstacles, the best can get even better.

“I’ve faced injuries and illness during pivotal times in my life and career, but I always approached it with the intention to be proactive, rather than being reactive,” advises Coughlin.

For Strong, confronting tragedy with the right attitude offers possibility.

“Thirteen years ago, I was hit by a car and lost my leg, but now I see that moment as a blessing instead of a curse.

It was a hardship that tested my limits, but in the end, it propelled me to achieving dreams I didn’t even know I had.”

Nearly four decades after her grim diagnosis, Heidrich embodies hope for all of us when she says, “It is never too late to adopt a better way.”

Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

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wisewords

Lynne McTaggart on the

POWER OF GROUP INTENTION

by April Thompson

T

hirty years ago, speaker, author and journalist Lynne McTaggart recovered from an illness using alternative approaches to health. Since then, she’s been exploring the frontiers of healing through consciousness and alternative medicine. In the 1990s, McTaggart, who lives in London, started a newsletter called What Doctors Don’t Tell You, now an international magazine and popular platform at wddty.com that cites thousands of resources showing what works and doesn’t work in conventional and alternative medicine and how to beat chronic conditions naturally.

McTaggart’s seven books include The Intention Experiment, The Field, The Bond and most recently, The Power of Eight. Her latest work examines the transformative power of small groups of people sending thoughts together for a common goal.

5 x 3.5

Can you summarize the results of your experiments of healing through collective intentions?

We’ve done hundreds of experiments using small and large groups; 30 were tightly controlled scientific studies conducted in conjunction with researchers at institutions such as the University of Arizona, University of California and Penn State University.

The experiments have involved all kinds of intentions, ranging from the relatively simple to the impossibly complex. The large-scale intention experiments involved upwards of 25,000 participants remotely logging onto a website to view photos of the targets, sometimes 8,000 miles away, and sending them a well-defined intention, like changing the pH balance of water or healing a war veteran of post-traumatic stress disorder.

To date, 26 of those 30 experiments resulted in positive, measurable, mainly scientifically significant effects.

We’ve seen the pH of water change by a full pH number and seen seeds grow twice as much as control seeds.

We also conducted three peace intention experiments with interesting results: After our eight-day intention for Sri Lanka during its civil war, violence levels fell; the government had won several decisive battles that week; and within a few months that 25-year war was over. We can’t say with certainty that we had a hand in this, but our other peace experiments showed similar results. If it happens a few more times, that becomes compelling.

What conditions were the most conducive to manifesting positive results?

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Was it intention, the power of the group or altruism? I think it’s a little of all of these. We’ve found that larger groups do not have a larger effect, which brought about the “power of eight” concept. I’ve discovered all that’s needed is a group, whether it’s eight or 8,000. In a group, we seem to lose our sense of individuality and separation from the world. We experience an overwhelming sense of oneness with the other intenders, which may be why our influence then becomes more powerful.

I was most surprised by the rebound effects reported by participants, whom I started surveying after the Sri Lankan peace experiment. Thousands of extraordinary comments related not only how participants felt during the activity, but also afterwards; they were experiencing major shifts in their relationships, health, careers and well-being.

All they had done was sit individually in front of their computer holding an intention, yet they experienced the altered and mystical states of consciousness described by psychologist Abraham Maslow as “peak experiences”.

Life University, a large chiropractic university in Atlanta, worked with us to study the brainwaves of participants in six “power of eight” groups and found that senders had decreased activity in their frontal and parietal lobes, which govern the sense of self. It was like the boundaries between participants were dissolving into a state of oneness. To me, this partly explained the sense of oneness, compassion and love they experienced. Andrew Newberg, director of research at the Marcus Institute of Integrative Health, in Philadelphia, recorded similar effects in Sufi masters, and nuns and monks engaged in prayer and meditation, but only after years of learning certain techniques. My participants, all novices, were primed only by watching a 13-minute YouTube video of me explaining how to send intention in a group. Group intention appears to be a fast-track to the miraculous—no experience necessary.

Attention!

How did the act of sending positive intentions affect the senders?

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Why does “groupthink” have such a powerful, multiplicative effect?

I think a huge part of it has to do with the power of getting off of yourself and setting an intention for someone else.

Another is the connection created in a group. When we engage together in an activity like praying or setting altruistic intentions, we create a powerful virtual circle that proves healing to both the receivers and senders.

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

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greenliving

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Nasturtium leaves are fermented, seeds and stems pickled and flowers puréed. “I make nasturtium flower coulis, bright orange and spicy, to dollop on freshwater fish,” Russell says. “Stems are minced into grain salads and seeds sprinkled on slabs of beefsteak tomatoes. Leaves, soft from fermentation, wrap around fresh goat cheese, shred into coleslaw or pair with steamed basmati rice.”

Apply Gardening Tips

Go Eco Like Grandma

Honor Her Wisdom in New Ways

by Avery Mack

U

“

se it up, wear it out, make do or do without,” was the motto of past generations. Today, it’s recycle, repurpose and reinvent. Nostalgia is making a comeback. It’s tempting to revert to successful old-fashioned ways; it’s even better to update the how-to of natural eco-living.

Preserve Food

“There are tradeoffs between convenience and environmental impact,” says Kathleen Hanover, executive creative director at Imagine That Creative Marketing Services, in Dayton, Ohio.

“I’d love to freeze all of our family’s produce, but after two power outages, I can veggies, too. Steam canners for jams, jellies, tomatoes and high-acid foods use three inches of water and 10 minutes of energy.”

Shel Horowitz, a consultant for Green and Profitable and co-author of Guerrilla Marketing to Heal the World, joined a food co-op in the 1970s. Today, it has 9,000 members. “I dehydrate 26

veggies for soup, pasta, stir-fry dishes or as tomato or zucchini chips,” he says.

“Onions, shallots, garlic, leeks, celery, kale, hot peppers, tomatillos and fruit were successful; eggplant, cucumbers and rhubarb were not.”

Use It All

The Traditional Line menu devised by executive chef Mark Russell, of Great Performances, a sustainability-oriented high-end catering and food service company in New York City, remarks, “Food trends have changed,” noting preserving, freezing, pickling and canning remain sound. He salutes thrifty Depression-era practices.

“My grandparents picked dandelion greens to fry in bacon fat,” he says. “A salad with olive oil and fresh tomato is healthier.” Fermented grape leaves can be rolled up into dolmas filled with local grains and feta cheese instead of meat.

He also blanches and freezes cauliflower leaves, warmed in butter to serve; he’s then used the whole vegetable.

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Containers ease gardening, especially for tomatoes. Hanover repurposes plastic cat litter buckets. “They’re sturdy and hold up in cold weather,” she says. “Alpaca poop fertilizer supplied by a neighbor doesn’t smell and plants thrive.”

Ocala, Florida, reiki master and teacher Debi Goldben employs nature’s bounty at home. “Downspouts collect rainwater for the garden, and it’s much better than chemically treated city water,” she says. Some municipalities, including in Colorado, regulate rainwater collection, mandating the size and number of barrels per property “for outdoor use only”.

Sew Up Repairs

Anca Gooje, owner of Chid Kala, a natural ingredient lotion maker in Scarborough, Maine, uses colorful patches to repair tears and update the look of her two children’s clothing.

She also recompressed their sofa’s inner springs to their original shape by encasing them in fabric. “It was timeconsuming, but only cost a few dollars for fabric,” she relates. “Updating avoided creating more landfill. For a fresh look, I made a new cover.”

Multipurpose a Cook Pot

“My mother believed pressure cookers would explode, so I bought an Instant Pot and changed the way I cook,” says Sue Ann Jaffarian, a Los Angeles paralegal and mystery writer. “I have a demanding day job and writing deadlines. I toss in healthy ingredients and have a simple homemade meal, often vegan, in a minute. Soup, stew, risotto, pasta, chili, pudding, brown rice and oatmeal work well. It doesn’t heat up the kitchen, either.”

The Instant Pot works like a crock pot, pressure cooker, steamer, sauté pan, warming pot, rice cooker and yogurt maker, replacing seven appliances.

Employ Onsite Power

photos by Cynthia O’Connor O’Hara

“My Hadley, Massachusetts, farmhouse, built in 1743, might be the oldest solar home in the country,” muses Horowitz. “Our farmer neighbors have a methane digester to turn cow poop and restaurant waste into electricity and heat. We’ll hook up to it to replace heating oil.”

inspiration

INSPIRED LIVING Five Ways to Make the New Year Sparkle

by Kelly Martinsen

I

nspiration may strike anywhere, at any time. The trick is nurturing the process to appear on demand when we need it most.

Often, an inspiration is sparked when we perceive someone being selfless, courageous, physically extraordinary or deliciously creative. However, we don’t need to wait for outside stimulus when we can discover internal stirrings by invoking any of these self-inspiring tips.

Just Do It – The Nike slogan has never been more appropriate. We all have something we’ve thought about doing or trying. Whether traveling to a new location, trying a different sport, joining a new-to-us group or club, or making more friends, don’t put it off— just do it.

“Retro-style repurposing is smart, fun and easy,” says upstate New York lifestyle writer and cookbook author Cynthia O’Connor O’Hara.

“I glued together assorted cups, saucers and plates with glass-specific glue to create tiered servers that double as a centerpiece. Check your house to find dishware that will look nice together.”

It’s satisfying to combine experiences with updated technology, save time and support a healthier planet, both during the holidays and year-round.

Journal – People often journal as a way to reflect upon their lives. This can be helpfully revealing, but rather than looking back, look forward, using a journal as a blueprint to manifest the most inspired year yet. Write out plans and dreams with the steps needed to achieve them.

Defeat allodoxaphobia – It’s the fear of others’ negative opinions. Everyone suffers from this to some extent, and it can hinder us from living our best life.

Former First Lady Eleanor Roosevelt remarked, “You wouldn’t worry so much about what others think of you if you realized how seldom they do.”

Gratitude – This is the big one.

One way to be and stay inspired is by starting off each day in a state of gratitude. Every morning before getting out of bed, think of at least three things to be grateful for. By doing this, we recognize the blessings we have and greet the day in a positive frame of mind. It’s a perfect way to end each day, too. When someone routinely inquires, “How are you?” answer, “I am grateful.”

Our time on Earth is not infinite.

With only so many days promised, let’s vow to live them inspired.

Volunteer – A common excuse for not volunteering is, “I don’t have the time.” Next year, make the time. When researchers at the London School of

Kelly Martinsen is publisher of Natural Awakenings Long Island and author of the new book A Year of Inspired Living (Publisher@AwakeLI.com).

Art Stocker/Shutterstock.com

Make Holiday Décor

Economics examined the relationship between volunteering and happiness in a large group of American adults, they found that the more people volunteered, the happier they were.

Connect with the freelance writer via AveryMack@mindspring.com. natural awakenings December 2017

27

naturalpet

PETS ¤ MUSIC Each Species Grooves to Its Own Beat

by Sandra Murphy

J

Makushin Alexey/Shutterstock.com

ust as dogs’ and cats’ noses are more efficient than ours, they also have better hearing, reacting to a broader and higher range of frequencies and vibrations.

“We sense our world from where our ears are. Our plane is generally five to six feet high; animals closer to the ground hear things differently,” says Janet Marlow, founder and CEO of Pet Acoustics, in Washington Depot, Connecticut. The internationally renowned musician, composer and sound

behaviorist has invented species-specific music based on her 30 years of research.

Humans hear up to 23,000 Hertz (Hz), which differs substantially from that of many other creatures (lsu.edu/ deafness/HearingRange.html). A Hertz is a standard unit of frequency set at one cycle per second.

Horses Hear Up to 33,500 Hz

Marlow found that horses prefer rhythmic pieces matching their natural movements. “When a Tennessee walking horse breeder played music during a birth, the foal and mother recovered faster than usual.” After that, “The horses ran to the barn upon hearing the same music.”

Sally Morgan, a physical therapist and advanced certified Tellington TTouch practitioner in Northampton, Massachusetts, who has enjoyed freestyle performance riding, says, “I liked to play our songs in the barn. Five CD players can keep horses relaxed most of the day. They don’t like countrywestern music; it’s often sad and in the wrong cadence. Classical music like Bach is calming. When I played Pachelbel’s Canon in D on my flute, my Morgan gelding, Ten Penny Moonshine, listened for hours.”

He could tell by the way animals walked that they were keeping time to some kind of music.

Maybe it was the song in their own hearts that they walked to. ~Laura Adams Armer 28

Chattanooga NaturallyChattanooga.com

Rabbits Hear Up to 42,000 Hz

“Rescued rabbits like long tones, common in music accompanying yoga or reiki,” Morgan relates. “Long tones hold a chord with layers of notes on top.”

Dogs Hear Up to 45,000 Hz

“People hear in stereo, animals in mono,” says Marlow. It’s why dogs tilt their heads left to right—to allow more sound waves into their ears—collecting information from various angles.

Sound frequency and intensity keeps an animal alive in nature; they learn to flee in another direction, not analyze. Separation anxiety is often due to a sound the dog doesn’t recognize, Marlow explains. Sound triggers behavior, whether good or bad, as dogs relax or are stressed. Music releases tension from their being ever-vigilant as seen in their posture.

To understand what a dog hears, sit or crawl on the floor. Electronic speakers are usually positioned at heights conducive for our ears, not theirs.

“For the holidays, my dogs and horses like We Three Kings, The Holly and the Ivy and especially Greensleeves for their baroque roots and repeating patterns,” notes Morgan.

Cats Hear Up to 64,000 Hz

Marlow credits her cat, Osborn, with inspiring her interest in music for animals. When Osborn was injured, she visited the veterinary hospital and sang to him to keep him calm. Her home state’s Litchfield Veterinary Hospital became her initial testing ground for species-specific music.

“We use Pet Acoustics music boxes in the cat ward, recovery rooms and exam rooms,” says Heather Florkowski, a certified technician at the facility. “In our experience, stress inhibits the healing process. Like people, animals are anxious when ill and visiting the doctor’s office. Music helps ease their stress. At home, when I move the music box to another room, my dog follows it.”

Aquarium Fish Hear Up to 3,000 Hz

“Fish are frantic animals that must always anticipate their next meal,” says Sam Williamson, a former marine biologist in Edinburgh, Scotland. “When I started playing classical music at feeding time, I noticed my three betas became calmer. A piece by Benjamin Britten, started two minutes before feeding, led to them expect food only when the music played.”

Domesticated Birds Hear Up to 8,500 Hz

In the wild, birds are part of a flock.

At home, they’re often solitary. “Birds are the most musical and communicative of all animals,” remarks Marlow.

“Without companionship, birds can get neurotic and pull their feathers out. Provide a sense of the outdoors by including nature sounds in played music.”

“Animals need us to be aware of their hearing,” Marlow advises. “Holistic pet people have addressed improved diet and medical procedures.

Understanding how music supports their well-being also enables us to better care for them.”

Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

lizabarbiza/Shutterstock.com

Roman Pyshchyk/Shutterstock.com

“During a TTouch session, cats are completely relaxed when I play New Age music for them,” says Morgan.

“Pick music that fits the cat’s personality. You can tell what they like from their body language; it’s not always what you’d expect.”

consciouseating

THE GIFTS OF CITRUS Colorful Good Health in Holiday Dishes

by Judith Fertig

W

inter citrus fruits that arrive in a gift basket or show up on sale at the grocer present a welcome bright spot on winter’s darker days. Valencia and blood oranges, limes and Meyer lemons are delicious in their own right, and deserve their place on the breakfast table. Yet there are many other intriguing ways to enjoy them in vinaigrettes, salads, main dishes, baked goods and desserts.

Winter citrus is full of health benefits, just when we need them most: during the busy holiday season. To start, they help bolster our immune system, guarding against colds or helping us recover faster. Their high vitamin C, or ascorbic acid, content is water soluble.

According to a comprehensive study by the Linus Pauling Institute at Oregon State University, a daily intake of 400 milligrams of vitamin C can halve the incidence of colds in adults and cut their duration by 14 percent.

The flavonoid hesperidin in citrus helps boost “good” HDL cholesterol and lowers “bad” LDL cholesterol and triglycerides, report researchers in the Journal

of Nutrition. In a new study in Nutritional Neuroscience, hesperidin in citrus also was found to ameliorate brain deterioration found in Alzheimer’s patients.

Other studies further show that the grapefruit diet wasn’t wrong; eating half a fresh grapefruit before each meal can help us lose weight. In a

Vintage Wine & Spirits 800 Mountain Creek Rd. 423-877-9474

Wine with body, heart and spirit.

Feel good about the wine you drink.

Natural source of antioxidants & resveratrol.

Organic wines available.

natural awakenings December 2017

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study conducted at the Scripps Clinic, in La Jolla, California, and published in the Journal of Medicinal Food, researchers put overweight volunteers on an exercise plan for 12 weeks and asked them to eat either half a fresh grapefruit or drink apple juice and pop a placebo pill before each meal.

The grapefruit group dropped an average of three-and-a-half pounds, compared to only one-half pound for the apple group.

Limonoids, an antioxidant found in most citrus, may help guard against stomach, lung, breast and skin cancer, according to the U.S. Agricultural Research Service. Animal and human cell studies found that limonoids—es-

pecially those in fresh oranges—harbor potential as anticancer compounds. Another study in Nutritional Neuroscience showed that the volatile compound limonene, found in the rind of a lemon, can enhance memory.

As nights grow colder and longer, winter citrus “adds a little sunshine to every meal,” says Jamie Schler, author of the recently released cookbook Orange Appeal: Savory & Sweet. Schler grew up in Florida, surrounded by citrus groves between the Atlantic Coast and Indian River.

“Winters meant Dad’s workbench in the garage groaning under the weight of brown paper grocery bags filled to bursting with navels, tangerines, grapefruits,

Valencias and tangelos,” writes Schler. “I fondly recall trips in the old green station wagon to the groves on chilly weekend mornings where we could pick them ourselves.” Today, Schler and her husband own and operate the boutique Hotel Diderot, in Chinon, France, where life’s a feast—especially during citrus season.

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

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

Zesty Citrus Holiday Recipes

photo by Ilva Beretta

photo by Stephen Blancett

Moroccan Spiced Orange Slices with Orange Blossom Water Orange blossom or orange flower water is available at better grocery stores, kitchen shops, Middle Eastern markets or online.

Meyer Lemon Chia Seed Bowl with Tangerines

Yields: 4 to 5 servings 5 medium to large navel or large blood oranges 3 Tbsp orange blossom water 1 tsp ground cinnamon 2 Tbsp honey or date sugar ½ pomegranate, seeded 1½ to 2 Tbsp coarsely chopped unsalted pistachios 8 to 10 mint leaves, chopped or torn, for garnish Peel the oranges and cut away all of the white pith and outer membrane.

Slice each orange across the core into ¼-inch slices, six per orange, reserving any juice that runs off. Push out and discard any spongy white core.

Fan the slices in concentric circles, slightly overlapping the fruit, on a large round serving platter.

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Yields: 2 servings for breakfast, or as a snack or dessert

Drizzle the orange blossom water and any reserved runoff juice over the fruit.

Using a fine sieve, lightly and evenly dust with cinnamon and a generous drizzle of honey.

¼ heaping cup chia seeds 1½ cups dairy or non-dairy milk 2 Tbsp maple syrup, or to taste 1 Tbsp Meyer lemon juice (or other citrus juice) Pinch of sea salt ½ tsp lemon zest Fresh tangerine segments for garnish In a bowl, stir together the chia seeds, milk, maple syrup, Meyer lemon juice, salt and lemon zest.

Chill the oranges for at least 1 hour or longer in the refrigerator before serving.

Cover and chill for at least 1 hour.

When ready to serve, sprinkle the pomegranate seeds, pistachios and mint leaves evenly over the top.

To serve, spoon the chia seed mixture into bowls and garnish with tangerine segments.

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Yields: 6 servings as side dish or starter or 4 as main dish 2 Tbsp butter or margarine, divided 2 Tbsp olive oil, divided, plus more as needed 8.8 oz shiitake mushrooms, stems removed, caps sliced into ¼- to ½-inch strips Kosher or sea salt and freshly ground black pepper, to taste Zest of 1 orange 2 large oranges, juiced, about 1 cup, divided 1 small yellow onion, peeled and chopped 9 oz Arborio rice 4 cups warm chicken or vegetable stock or broth 2 Tbsp chopped fresh basil or 2 tsp dried; or 1 Tbsp finely chopped fresh sage leaves or 1 tsp dried 1½ cups young, tiny sweet peas, fresh or frozen Heat 1 tablespoon each of the butter and oil in a large skillet over mediumlow heat until sizzling starts.

Add the mushrooms and salt and pepper and cook, stirring, until tender, 4 to 5 minutes, adding more oil if needed.

photo by Stephen Blancett

Add ¼ cup orange juice and simmer for 3 to 5 minutes until the juice evaporates and the mushrooms are very tender and glazed. Transfer the mushrooms to a bowl and set aside.

Add the remaining butter and oil to the skillet and return to the heat. Add the onion and cook, stirring, for 3 to 4 minutes over medium heat until softened, transparent and just starting to turn golden.

Add the rice and zest and toss with the onions until all the grains are coated in oil. Cook for 1 to 2 minutes more, stirring, until the rice becomes translucent.

Add 2 ladles (about 2/3 cup) of stock and cook, stirring constantly and gently, until the liquid is almost absorbed.

If using fresh peas, add them with the first addition of stock. Stir in the fresh or dried herbs at the same time. Continue cooking the risotto over medium heat, adding 2 more ladles (about 2/3 cup) of stock at a time, stirring constantly, allowing each addition of liquid to be almost absorbed before adding more broth.

When the rice has cooked for 10 minutes in this manner, add all the remaining juice and cook until it’s absorbed.

Continue cooking the rice, stirring, adding 2 ladles (about 2/3 cup) of broth at a time until the liquid is absorbed, about another 10 minutes.

When the rice has cooked for a total of 20 minutes, if using frozen peas, stir in the peas, as well as the mushrooms.

Add any remaining stock and cook, stirring, until the liquid is absorbed and the rice is tender and creamy. Total cooking time should be 20 to 25 minutes from the moment the rice is added to the skillet. Taste and add more salt or pepper if needed.

Baby Vegetables and Microgreens with Charry Lime Vinaigrette Yields: 4 servings Charry Lime Vinaigrette: Zest of 2 limes Juice from the grilled limes 1 Tbsp seasoned rice wine vinegar 1 Tbsp chopped fresh cilantro 1 tsp Dijon mustard 1 tsp sorghum or maple syrup

photo by Steve Legato

Shiitake Mushroom and Pea Risotto with Orange

¼ cup extra-virgin olive oil Kosher salt and freshly ground pepper Vegetables: 4 oz baby radishes 4 oz baby carrots, with some of the green top 4 oz baby leeks, trimmed 4 oz baby yellow pattypan squash 2 oz microgreens Prepare a medium-hot fire in the grill.

Brush the radishes, carrots and leeks with olive oil and place in a grilling basket or on a perforated grill rack.

Grill for 4 to 5 minutes, turning often, until the vegetables have just started to brown at the edges.

Zest the limes and set the zest aside.

Halve the limes and grill, cut sides down, for 1 to 2 minutes or until they have good grill marks; adds a smoky, caramelized flavor.

For the Charry Lime Vinaigrette, squeeze the juice of the grilled lime halves into a bowl. Whisk in the reserved lime zest, rice wine vinegar, Dijon mustard, sorghum and olive oil together until well blended. Season with salt and pepper, to taste.

Arrange the vegetables on salad plates and garnish with microgreens. Spoon the vinaigrette over all and serve.

Adapted lemon and lime recipes are from Red, White, and ’Que: Farm Fresh Foods for the American Grill by Karen Adler and Judith Fertig, permission of Running Press.

Adapted orange recipes are from Orange Appeal, by Jamie Schler, permission of Gibbs Smith.

natural awakenings December 2017

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advertorial

Philip Stein is a Leader in Wearable Sleep Technology

by Linda Sechrist

F

rom computers, cell phones, smart TVs, DVR players and programmable appliances to a seemingly endless list of other electronic gadgets, we are in constant contact with unnatural electromagnetic frequencies (EMFs) generated by technology. In today’s 24/7 society, invisible EMFs are inescapable; they permeate our working and living spaces. What we may not know is how they negatively impact our body’s natural sleep-wake cycle: suppressing melatonin, the hormone that controls the natural circadian rhythm, disturbing slumber and even affecting weight gain, according to University of Tel Aviv research.

On the brighter side, some new technological products promise to restore balance to the body, including deeper and more restful sleep. From the Philip Stein sleep bracelet, sleep number beds and portable sleep trackers to sleep-related

apps, devices and applications, user-friendly innovations are addressing America’s sleep deprivation problem.

“Philip Stein lifestyle accessories such as the sleep bracelet are designed to contribute to a better quality of life.

The unique technology inside each one channels beneficial natural frequencies in the environment into your body,” says Will Stein, co-founder and president of the Philip Stein Group. “The result is to help the individual feel centered, balanced, grounded and more easily able to maintain a sense of well-being.” The company defines optimal well-being as a state of harmony achieved through physical, emotional, mental and spiritual alignment.

Although natural-frequency technology was developed earlier by a group of engineers and scientists exploring various frequencies’ influence on water, the initial discovery has been attributed to ancient sages in India that intuited them. For example, 7.83 Hz, the frequency of “om”, happens to be Mother Earth’s natural heartbeat rhythm, now known as the Schumann Resonance. Aligned with the brain’s alpha and theta states, this technology of resonating frequencies has been carefully tuned and tested by Philip Stein researchers, technicians and sleep experts. Today, it is at the core of all Philip Stein products.

Philip Stein’s tuning technology picks up and channels the beneficial natural frequencies that have always surrounded human beings. “We believe that all organisms have evolved or grown accustomed to these natural frequencies, and our systems are tuned to operate best with them, rather than with the increasing number of manmade frequencies we experience in the modern world,” explains Stein.

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recipecorner Directions: Melt butter in large saucepan over medium-high heat.

Add carrots and onion and sauté until carrots are softened.

Let food be thy medicine and medicine be thy food.

Stir in broth, coconut milk and chili sauce and bring to a boil.

~Hippocrates

Reduce heat and simmer for 45 minutes.

Carrots

Are Tops as Comfort Food

Remove from heat, puree with an immersion blender and serve. Alternately, allow to cool, puree in batches in a blender or food processor, and then reheat to serve. Season with salt and pepper if desired.

by Allison Gorman

T

he story goes that my mom was making carrot cookies when she went into labor with me, and I’ve always wondered whether that fact somehow triggered my lifelong—some say weird—affinity for carrots. For me, they are a comfort food. For my family, not so much.

But a few years ago, a friend introduced me to a carrot soup that my family can’t resist. Adapted from a recipe in Bon Appetit, it uses Thai chili sauce (check the Asian foods section of any grocery store) to complement the slightly sweet combination of pureed carrots and coconut milk. On a cold winter day, this creamy orange soup looks and smells delicious simmering on the stove.

For those of you who’ve never heard of carrot cookies, I’ve also thrown in my mom’s recipe. These airy, delicately flavored treats have nothing in common with carrot cake—except carrots, of course. And fair warning: the carrots are the only healthy part of this recipe!

Emily’s Carrot Cookies Carrot Coconut Soup Ingredients: ¼ cup butter 2 lb carrots, peeled & chopped 2 medium onions, chopped 4 cups chicken broth 25.5-oz can unsweetened coconut milk 4 Tbsp Thai chili sauce salt and pepper (optional)

Ingredients: 1 cup butter ¾ cup sugar 1 beaten egg 1 cup finely grated carrots 2 cups flour 1 tsp baking powder 1 cup powdered sugar 1 small can orange juice concentrate Directions: Preheat oven to 375°.

Mix first six ingredients together.

Drop a spoonful at a time onto an ungreased cookie sheet and bake 12-15 minutes.

Mix powdered sugar and juice concentrate and drizzle on warm cookies.

Allison Gorman is a freelance magazine writer and the editor of four city editions of Natural Awakenings. She’s not a foodie but her husband is, and she enjoys the fruits (and veggies) of his labor.

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calendarofevents NOTE: All Calendar events must be received by December 5 (for the January 2018 issue) and adhere to our guidelines. For guidelines and to submit entries, email karen.naturalawakenings@gmail.com.

$ave Time & Energy!

Please call ahead to ensure that the event you're interested in is still available.

FRIDAY, DECEMBER 1 Community Gentle Stretch and Yin – 10:30am.

Ongoing Fridays. $8 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Music on the Mountain – 6:30-10pm. Ongoing Friday and Saturday nights. Live music at the Smoke House Restaurant in the music room, which has cabaret-style seating with tables. No cover charge. Jim Oliver’s Smoke House Restaurant, Monteagle, TN. Info: 931-924-2091.

The Mountain Opry – 8pm. Ongoing Fridays.

Bluegrass and old-time acoustic bands take the stage and play 30-minute sets. The venue—an atmospheric old community hall—is classic, from the homemade banner to the American flags to the concession stand selling popcorn and soft drinks. Free. Location: 2501 Fairmount Pk., Signal Mountain, TN. Info: 423-886-3252.

Ice on the Landing at the Choo Choo Gardens – Ongoing daily through Jan.15. Outdoor skating rink in the historic Glenn Miller Gardens at the Chattanooga Choo Choo. It features skating lessons, charity nights, college nights and family activities. Info: IceOnTheLanding.com.

The Nutcracker Christmas Carol – Dec. 1-3. This family musical combines all the great Christmas stories into one hilarious, heartfelt hour. Cost: $5-$15. Location: Chattanooga State Humanities Theatre, 4501 Amnicola Hwy. Times and info: ChattanoogaState.edu.

A Christmas Carol – Dec.1-17. This holiday classic, enjoyable for the entire family, details the personal redemption of Ebenezer Scrooge, a cruel and wealthy miser who relearns his humanity with the guidance of three Christmas ghosts. Location: Mars Theater, 117 N. Chattanooga St., Lafayette, GA. Info: BAPShows.com.

SATURDAY, DECEMBER 2 MainX24 – 7am. This free 24-hour-long festival features food and drink, live music, parades and other activities on Chattanooga’s vibrant Main Street on the Southside. Info: MainX24.com.

Yang Style Tai Chi Form Instruction – 8-9am. Ongoing Saturdays. Instruction in a medium-length Yang Style Tai Chi form as well as other forms for advanced students. After a month

34

of instruction, students may attend other practice sessions (form and meditation) Tues. & Thus., 8-9am. $50/month unlimited classes. Reserve a spot online. Yin Yang House, 818 E. Main St., Chattanooga. Info: YinYangHouse.com.

11th Annual St. Luke’s Episcopal Church Christmas Bazaar – 9am-3pm. Handcrafted gifts, jewelry, art, holiday decorations, food. Silent auction featuring an English dinner for 4 at St. Luke’s Rectory and raffle items. Free. Proceeds benefit the community. St. Luke’s Episcopal Church, 7 Ewing St., Blue Ridge, GA. Info: StLukesBlueRidge.org.

Pedaling for Parkinson’s – 9am. Ongoing Saturdays. Stationary bike class ideal for people 30-75 years old diagnosed with idiopathic Parkinson’s disease. Free for Y members; $5 nonmembers.

North River YMCA, Hixson. Info: 423-877-3517.

Holiday Market – 10am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

Prenatal Yoga – 10:30am. Ongoing Saturdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Hot Hula Fusion – 10-11am. Ongoing Saturdays.

Frances Estela teaches this beginner-friendly fitness class based in Polynesian dance. $12 drop-in or use your class card. Movement Arts Collective, 3813 Dayton Blvd., Red Bank. Info: 423-401-8115 or MovementArtsCollective.com.

Curvy Yoga – 11:30am-12:30pm. Ongoing Saturdays. Cyndi Allen teaches this beginner-friendly yoga class designed for curvy bodies. $12 drop-in or use your class card. Movement Arts Collective, 3813 Dayton Blvd., Red Bank. Info: 423-401-8115 or MovementArtsCollective.com.

Bluff View Art District, MLK and the Southside.

Starting location: 10 Bluff View, Chattanooga.

Tickets and info: NewSouthTourCo.com.

Prenatal Yoga – 1:15-2:15pm. Ongoing Saturdays with Cara. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga.

Info: NutritionW.com.

Jeffrey Bützer and T.T. Mahony perform Vince Guaraldi’s A Charlie Brown Christmas – 5pm.

This evergreen Christmas classic is a perfect event for the whole family. Guests 18 and over must provide a valid government ID. Doors open at 4pm. Cost: $10-$12. Location: Revelry Room, 41 Station St., Chattanooga. Info: RevelryRoom.co.

SUNDAY, DECEMBER 3 Unity of Chattanooga Sunday Service – 11am.

Ongoing Sundays. Music, message, meditation and fellowship. All spiritual paths are honored. Location: Granfalloon, 400 E. Main St., Chattanooga.

Info: UnityOfChattanooga.org or 423-755-7990.

Holiday Market – 11am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

MONDAY, DECEMBER 4 Stretch & Breathe Gentle Yoga – 10-11am. Ongoing Mondays. Movement Arts Collective, 3813 Dayton Blvd., Chattanooga. Info: 423-401-8115 or MovementArtsCollective.com.

Pedaling for Parkinson’s – 10:45am. Ongoing Thursdays. Stationary bike class ideal for people 30-75 years old diagnosed with idiopathic Parkinson’s disease. Free for Y members; $5 nonmembers. North River YMCA, Hixson. Info: 423-877-3517.

Power Lunch – Noon-1pm. Ongoing Mondays with Maggie. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Strengthen the Stretch – 4:45-5:45pm. Ongoing Mondays with Cara. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Prenatal Yoga – Noon-1pm. Ongoing Saturdays.

Movement Arts Collective, 3813 Dayton Blvd., Chattanooga. Info: 423-401-8115 or MovementArtsCollective.com.

Tai Ji – 6-7pm. Ongoing Mondays with Kara. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Chattanooga Boys’ Choir Singing Christmas Tree – Noon-1:45pm. This year’s show, A Miracle on 3rd Street, celebrates the holidays Scenic City-style with special friends from the Erlanger Children’s Hospital. Price: $15-$40. Tivoli Theatre, 709 Broad St., Chattanooga. Info: ChattanoogaBoysChoir.org.

Fletcher Pilates Fusion – Noon-1pm. Ongoing Saturdays with Holli. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Classical Barre – 7-8:15pm. Ongoing Mondays with Monica. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Chattanooga Art Tour – 1-4pm. Ongoing every first and third Saturday. New South Tour Company tours public art installations, art galleries and private artist studios in neighborhoods including the

Chattanooga NaturallyChattanooga.com

ren therapy healing requests for each individual, followed by easy qigong exercises and a silent meditation session. Reserve a spot online at yyh. ch/. Class is also broadcast live, and healing requests accepted online. Yin Yang House, 818 E. Main. Info: yyh.ch/.

Improve Chattanooga – 7:30pm. First Wednesday of each month. A collection of some of the best improvisors in the Southeast, whose goal is to turn Chattanooga into an improv destination like Chicago or New York. Locations vary. Info: ImproveChattanooga.com.

Jazz in the Lounge at Barking Legs Theatre – 8-10pm. Ongoing Wednesdays. Weekly series features some of the region’s best jazz musicians in a relaxed setting, with no cover charge.

Location: 1307 Dodds Ave., Chattanooga. Info: BarkingLegs.org.

Low-Cost Massages by Appointment – Monday through Friday. Student clinic massage. Open to the public. $25. Call for an appointment. Massage Institute of Cleveland, 2321 N. Ocoee St., Cleveland. Info: 423-559-0380.

THURSDAY, DECEMBER 7 Vinyasa Flow – 10:30am. Ongoing Thursdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

SUNDAY, DECEMBER 10 Holiday Market – 11am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

MONDAY, DECEMBER 11 Learn to Ride a Bike – 4-6pm. Ongoing the second Monday of each month. Recommended for adults and kids ages 6 and older. Free, but reservations required. Outdoor Chattanooga, 200 River St. in Coolidge Park. Info: 423-643-6888.

FRIDAY, DECEMBER 15 Chattanooga Dance Theatre’s ’Nooga Nutcracker – 7pm. A local and contemporary twist on the classic ballet, The Nutcracker. $12. Location: 5151 Austin Rd., Ste. A, Hixson. Info: ChattanoogaDanceTheatre.com.

SATURDAY, DECEMBER 16 Holiday Market – 10am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

First Time Flow – 8:30am. Ongoing Tuesdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Pedaling for Parkinson’s – 10:45am. Ongoing Thursdays. Stationary bike class ideal for people 30-75 years old diagnosed with idiopathic Parkinson’s disease. Free for Y members; $5 nonmembers. North River YMCA, Hixson. Info: 423-877-3517.

Community Chair – 10:30am. Ongoing Tuesdays. $8 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Gentle Yoga – 2pm. Ongoing Thursdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Pedaling for Parkinson’s – 10:45am. Ongoing Thursdays. Stationary bike class ideal for people 30-75 years old diagnosed with idiopathic Parkinson’s disease. Free for Y members; $5 nonmembers. North River YMCA, Hixson. Info: 423-877-3517.

Signal Mountain Farmers’ Market – 4-6pm.

Ongoing Thursdays. Seasonal produce, eggs, meats, body products, coffee, crafts, baked goods, dog treats, boiled peanuts, plants, flowers, all from local farms. Front lot of Pruett’s Signal Mountain Market, 1210 Taft Hwy., Signal Mountain. Info: signalfarmersmarket@gmail.com.

SUNDAY, DECEMBER 17

Strong by Zumba – 5:30pm. Ongoing Thursdays. $5 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

MONDAY, DECEMBER 18

TUESDAY, DECEMBER 5

Gentle Yoga – 2pm. Ongoing Tuesdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

WEDNESDAY, DECEMBER 6 Flow and Restore – 8:30am. Ongoing Wednesdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Power Lunch – Noon. Ongoing Wednesdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

CHEO Health Show & Tell and Swap & Share – 4-6pm. Anyone who practices or is interested in alternative health techniques is invited to come share important or life-changing information.

Location: Blissful Wellness, 6237 Vance Rd., Chattanooga. Info: 423-309-1060.

Classical Barre – 6pm. Ongoing Wednesdays. $10 drop-in. Blissful Wellness at Nutrition World, 6201 Lee Hwy., Chattanooga. Info: NutritionW.com.

Tong Ren Therapy Energy Healing Class with Qigong and Meditation – 6:30-7:30pm. Ongoing Wednesdays. Free class begins with tong

Warehouse Row Holiday Open House – 6-8pm.

Location: 1110 Market St., Chattanooga. Info: WarehouseRow.com.

Zumba –6:30pm. Ongoing Thursdays. $5 drop-in.

Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

Body Massage – Ongoing Thursdays. One fullhour body massage for $25. The Massage Institute of Cleveland, 2321 N. Ocoee St., Cleveland. Info: 423-559-0380.

Ballet Tennessee Presents The Nutcracker – Dec.16-17. Original choreography by Barry VanCura. Guest artist Fredrick Davis, star of the national documentary From the Streets to the Stage: The Journey of Fredrick Davis. $15-$19.

Location: UTC Fine Arts Center, 752 Vine St. Info: BalletTennessee.org.

Holiday Market – 11am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

Bike Commuting 101 – 6-7pm. Ongoing the third Monday of each month. Cars, pedestrians, busses, on ramps, intersections, turn lanes, traffic lights … how do you deal with all these things when you’re on a bicycle? Bike Commuting 101 explains how to ride a bike in traffic. Outdoor Chattanooga, 200 River St. in Coolidge Park. Info: 423-643-6888.

classifieds Space Available

SATURDAY, DECEMBER 9 Pancake Breakfast with Santa – 8-10am. Donation-based event benefits Alzheimer’s Association.

Location: Chili’s, Northgate Mall, Hixson. Info: 423-265-3600.

Holiday Market – 10am-5pm. The Chattanooga Market moves inside for Christmas shopping.

Features food, drink, live music and more than 200 local vendors. Chattanooga Convention Center, 1100 Carter St. Info: ChattanoogaMarket.com.

Nutrition World, located on Lee Highway in Chattanooga, has approximately 1000 square feet for rent to a tenant that focuses on holistic health. This space is separated into treatment rooms and has its own entrance and bathroom. Contact Ed Jones at 423-892-4085 or email at nutritionworld@comcast.net. All tenants in this wellness complex maintain a similar focus on integrative health.

natural awakenings December 2017

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communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in this directory each month, email karen.naturalawakenings@gmail.com or call 865-254-0525.

Acupuncture CHAD J. DUPUIS, LaC

Yin Yang House Acupuncture & Wellness Center 818 E. Main St. Chattanooga, TN 37408 423-521-0480 Yyh.ch Our staff offers the full range of Chinese Medicine tools, including acupuncture, herbal medicine, medical massage and medical qigong, to help resolve chronic and complex conditions, fertility issues, mental health problems, and general aches/pains. See ad, page 18.

ANIMAL HEALTH CHATTANOOGA HOLISTIC ANIMAL INSTITUTE

WALLY’S FRIENDS SPAY & NEUTER CLINIC 155 Unaka St. Chattanooga, TN 37415 423-877-9966 WallysFriends.com Facebook.com/SpayNeuterChattanooga

Hamilton County’s spay/neuter clinic has altered 100,00+ animals, curbing pet overpopulation with affordable, high-quality spay/neuter and wellness. Prevention of unwanted puppies and kittens is key to a humane community and drastically reducing euthanasia in shelters!

Teri Hart, Certified Colon Hydrotherapist 423-910-5155 Teri@TennesseeColonics.com TennesseeColonics.com Member of the International Association for Colon Hydrotherapy, 16 years’ experience.

Colonics are a safe, modest way to remove toxins that can cause bloating, headaches and other health problems. Also offering ion cleanse foot baths.

See ad, page 17.

Environmental Education TENNESSEE RIVER GORGE TRUST 1214 Dartmouth St. Chattanooga, TN 37405 423-266-0314 TRGT.org

For more than 33 years, TRGT has worked to protect the Tennessee River Gorge as a healthy and productive resource for our community through land protection, education, community engagement and good land-stewardship practices. See ad, page 9.

Cheers to a new year and another chance for us to get it right.

Serving Chattanooga for 143 years. YMCA programs focus on youth development, healthy living and social responsibility—because a strong community can only be achieved when we invest in our kids, our health and our neighbors.

Health Foods and Nutrition NUTRITION WORLD

Ed Jones 6201 Lee Hwy. Chattanooga, TN 37421 423-892-4085 NutritionW.com Located at Lee Highway and Vance Road, Nutrition World offers Chattanooga’s most complete selection of vitamins, herbs, proteins, weight-loss and joint-support products, athletic supplements, alkaline products and other natural health products. See ad, pages 13 and 40.

Health and Wellness KENDY STAPLETON

706-934-9230 Relax@KendyHealing.com KendyHealing.com Are you feeling stuck, depressed, anxious, stressed or overwhelmed? Having your bars run will help you bring more ease, joy and glory and many more possibilities into your life.

Essential Oils HEALTH ESSENTIALS

Loretta Lynn, Aesthetician, Wellness Advocate 423-605-4719

~Oprah Winfrey

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301 West 6th St. Chattanooga, TN 37402 423-265-8834

COLON HYDROTHERAPY TENNESSEE COLONICS

Colleen Smith DVM, CVA, CVCP Katie Smithson DVM, CVA 918 East Main Street Chattanooga, TN 37408 423-531-8899 ChattanoogaHolisticVet.com

Holistic veterinary facility. Certified Veterinary Acupuncturists integrating conventional and alternative therapies for small animals.

Offering Acupuncture, Stem Cell therapy, laser therapy, Prolotherapy, Reiki, Tui-Na, general medicine, surgery, Certified Veterinary Chiropractic, allergy testing, nutrition consultation and food therapy.

Fitness YMCA OF METROPOLITAN CHATTANOOGA

Chattanooga NaturallyChattanooga.com

Save money on health care by using essential oils for pain, upset stomach, poor focus, low energy, moodiness, skin care.

Also good for weight management, cooking, cleaning, pet care. Free oil with consult or class. See ad, page 8.

NA Fun Fact: Natural Awakenings is published in more than 90 U.S. markets, Puerto Rico and the Dominican Republic.

To advertise with us, call 865-254-0525.

Health and Wellness Center LINDSEY RUTLEDGE

404-357-8989 Lindsey@LindseyRutledge.com LindseyRutledge.com Lindsey Rutledge, a holistic life coach and empowerment workshop facilitator, provides tools and techniques that allow clients to create vibrant health in mind, body and spirit. Currently Chattanooga’s only certified Heal Your Life coach. See ad, page 17.

Integrative Medicine PERSONAL INTEGRATIVE MEDICINE Charles C. Adams, MD 4085 Cloud Springs Rd. Ringgold, GA 30736 O: 706-861-7377 F: 706-861-7922 DrPrevent.com

Personal and integrative care for you and your family. Same/ next day unlimited appointments. Communicate with your doctor by cell, text or email.

Deep discounts for integrative therapies. PRP, ozone, chelation, Meyer’s, HBOT, IASIS. See ad, page 23.

STILLPOINT HEALTH ASSOCIATES LLC Barbi Hurst Marci Blevins 1312B Hanover St. Chattanooga, TN 37405 423-756-2443 StillPoint-Health.com

Lymphatic therapy, colonics, thermography, counseling, more. By providing a healing spa experience, we embrace the holistic philosophy of healing that encompasses wellness of mind, body and spirit, a natural complement to conventional medicine.

Massage Therapy

SMILE STUDIO

Marie Farrar, DDS MS 204 W. Main St. Chattanooga, TN 37408 423-531-4533 info@smilestudio204.com SmileStudio204.com LEED silver-certified and EcoDentistry gold-certified orthodontist. Dr. Marie Farrar brings a woman’s eye and a mother’s touch to minimize the costs of orthodontic treatment in terms of time, money, discomfort and overall life energy while maximizing outcomes in terms of esthetics, function and stability.

Primary Care

FOCUS 4 MASSAGE

PERSONAL INTEGRATIVE MEDICINE

423 855-4888 Focus4Massage.com On Facebook @ Focus 4 Massage

A quiet evolution is afoot, and it’s all about Enough!

Orthodontics

Since 1993, our focus has been helping others with chronic muscular pain in a clinical setting. Several great therapists have joined our team, and we’re growing like crazy. Incredible therapists ~ Great value ~ Let us focus on you.

See ad, page 20.

Charles C. Adams, MD 4085 Cloud Springs Rd. Ringgold, GA 30736 O: 706-861-7377 F: 706-861-7922 DrPrevent.com

Personal and integrative care for you and your family. Same/ next day unlimited appointments. Communicate with your doctor by cell, text or email.

Deep discounts for integrative therapies. PRP, ozone, chelation, Meyer’s, HBOT, IASIS. See ad, page 23.

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Natural Match On Our Newly Upgraded Website We invite you to join and experience a truly conscious, loving, dating environment with amazing members.

Winter is here; be proactive by joining today. Your natural match is waiting to meet you!

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Primary Care THE WELLNESS CLINIC Mark T. Simpson, M.D. 4513 Hixson Pk., Ste. 102 Hixson, TN 37343 423-877-7999 ChattanoogaWellness.net

The Wellness Clinic provides urgent care (same-day appointments); bio-identical hormone replacement, including pellet implants, for women and men; and radiosurgical skin lesion removal with excellent cosmetic results. Dr. Simpson is board certified in family medicine. See ad, pages 11 qnd 12.

Salons BANANA TREE ORGANIC SALON AND SPA Angela Oliver 1309 Panorama Dr. Chattanooga, TN 37421 423-553-6773 BananaTreeSalon.com Facebook.com/BananaTreeSalon

Healthy, vibrant hair color without the chemicals! Only at Banana Tree Organic Salon.

Enjoy relaxation time in the massage chair during your visit and complimentary drinks.

WELLNESS ARTS MOVEMENT ARTS COLLECTIVE

3813 Dayton Blvd., Red Bank 423-401-8115 MovementArtsCollective@gmail.com MovementArtsCollective.com Classes and workshops in bellydance, yoga, movement and other wellness arts. Home of Body Positive Chattanooga, with classes designed to be accessible to all bodies, abilities and identities—a place where every body is welcome.

Wellness Centers LUCIDITY FLOAT CENTER

Reflexology THERAPEUTIC REFLEXOLOGY

Kenda Komula 207 Woodland Ave. Chattanooga, TN 37402 423-400-9175 Experienced; certified in Original Ingham Method.

Works on the hands and feet.

Reflexology increases nerve and blood supply and circulation to the whole body, balancing and helping it normalize.

Calming sessions designed for individual needs.

Thermography OF CHATTANOOGA THERMOGRAPHY LIMITED LLC

Rhonda K. Paseur, Certified Clinical Thermographer Nutrition World, Chattanooga Stillpoint Health Associates, Chattanooga 423-667-1014 Thermography-Ltd.com Monitor breast health—don’t just detect breast disease.

Thermography detects worrisome physiological changes before there is a diagnosable disease—which is when risk-reduction strategies are most effective.

1405 Cowart St. Chattanooga, TN 37402 423-903-4138 LucidityChattanooga.com Facebook.com/luciditychattanooga Twitter.com/luciditychatt

Improve your health on the psychological and physiological levels at Lucidity. Experience deep relaxation through floating in state-of-the-art sensory deprivation tanks.

Achieve deep cellular healing and prevent illness through hyperbaric oxygen therapy. Reach new levels of health, happiness and satisfaction. See ad, pages 2 and 19.

advertisersindex Company

Page

Company

American Red Cross...............................................................24

Nutrition World...............................................................13 & 40

Ductz............................................................................................8

Personal Integrative Medicine.............................................23

Enough!..................................................................................... 37

Personal Christian Counseling/Gloria A. Deml................23

Focus 4 Massage.....................................................................20

Philip Stein...............................................................................32

Health Essentials......................................................................8

Rhonda Meyers/Massage Therapist...................................23

Keller Williams Realty/Bob Varboncoeur..........................39

Tennessee Colonics.................................................................17

LR Coaching, LLC.....................................................................17

Tennessee River Gorge Trust.................................................9

Lucidity Float Center of Chattanooga........................ 2 & 19

TradeBank of Chattanooga....................................................17

Lupis Pizza Pies........................................................................21

Vintage Wine and Spirits.......................................................29

Midsouth Women’s Herbal Conference................................ 3

Wellness Clinic.................................................................. 11 & 12

Natural Awakenings Singles................................................. 37

Yin Yang House........................................................................18

Take a leap of faith and begin this wondrous new year by believing.

Believe in yourself. And believe that there is a loving Source—a Sower of Dreams— just waiting to be asked to help you make your dreams come true. ~Sarah Ban Breathnach 38

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Chattanooga NaturallyChattanooga.com

Upcoming Lecture with Dr. Kirk Keener Tuesday, January 9th at 6 p.m.

The Wellness Corner 6227 Vance Rd, Chattanooga