Natural Awakenings Magazine ~ Chattanooga November 2017 by HMG

E E R

HEALTHY

LIVING

HEALTHY

PLANET

Sharable Thanksgiving A Feast and Flow of Abundance

Stretch Yourself

Four Ways to Flex Your Muscles

How to Prevent, Manage and Reverse

Diabetes

Books to Grow By Holiday Gifts to Inspire Children

November 2017 | Chattanooga | NaturallyChattanooga.com

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contents

7 newsbriefs 8 globalbriefs 10 healthbriefs 12 fitbody 20 healingways 22 consciouseating 26 healthykids 27 ecotip 28 greenliving 31 wisewords 32 inspiration 33 recipecorner 34 calendar 36 resourceguide 37 classifieds

advertising & submissions How to Advertise To advertise with Natural Awakenings or request a media kit, please contact us at 865-254-0525 or email karen.naturalawakenings@gmail.com. Deadline for space reservation is the 5th of the month prior to publication. News Briefs & article submissions Email articles, news items and ideas to: karen.naturalawakenings@gmail.com. Deadline for editorial: the 5th of the month prior to publication. calendar submissions Email events to: karen.naturalawakenings@gmail.com. Calendar deadline: the 5th of the month prior to publication. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 1-239-449-8309. For franchising opportunities call 1-239-530-1377 or visit NaturalAwakeningsMag.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.

12 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato

14 Essential Oils Have Long History of Health Benefits

by Loretta Lynn

16 PREVENTING, REVERSING AND MANAGING DIABETES NATURALLY

by Linda Sechrist

20 SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat

by April Thompson

22 NOT YOUR GRANDMAâ&#x20AC;&#x2122;S STUFFING

Healthy Twists on Old Favorites by Judith Fertig

28 PUMPED UP

ABOUT GEOTHERMAL

Homeowners Like its Eco-Friendly Cost Savings by Jim Motavalli

31 LISSA RANKIN ON

MOVING FROM FEAR TO FREEDOM

by April Thompson

32 SHARABLE

THANKSGIVING

Ways to Focus on What Really Matters by Marlaina Donato

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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. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

’ve always liked the Thanksgiving tradition of going around the table and having everyone announce something he or she is grateful for. This year it’s my turn to host the family dinner, and in case my good intentions get lost in the chaos of trying to get a hot meal and 12 people in the same place at the same time, I’m going to kick off the tradition early by making my dinner-table pronouncement now: I’m grateful for the fact that we won’t print our December issue until the week after Thanksgiving. Anyone who’s ever worked at a monthly magazine knows that the monthly print date is like the finish line of a marathon. When you get there, you’re both exhilarated and exhausted. Okay, in the spirit of full disclosure, I’ve never actually run a marathon. But since publishing a magazine is like running a marathon, I will feel completely justified in taking a break from it and eating a big Thanksgiving dinner with all the southern fixings, including pumpkin and pecan pie. (See what I did there?) This issue of Natural Awakenings includes several innovative ideas for establishing new Thanksgiving traditions. I know that many families use the day to volunteer, by serving food to the homeless, for example, or participating in a fun charitable event like the Grateful Gobbler. Our Inspiration column, page 32, suggests carrying the Thanksgiving mindset beyond the big day itself. By making it a point to engage in regular acts of giving—from helping a friend clean her garage, to surprising a sick neighbor with a pot of soup—you’ll keep Thanksgiving’s warm glow going all year long. We also share new twists on two often-boring Thanksgiving staples (sorry, Grandma). Our Conscious Eating column, page 23, offers two healthy and tasty variations on stuffing, as well as recipes for stuffed apples and roasted acorn squash. Our two cranberry recipes, pages 25 and 33, use fresh berries, which taste nothing like the wiggly purple stuff that comes out of a can. As much as I love the holiday season, I find that it comes with quite a bit of stress, as I try to shop and decorate and celebrate and entertain while also attending to the more mundane but necessary tasks of daily living. On top of that, it’s the height of cold and flu season. So when Loretta Lynn, a Chattanooga aesthetician, sent us an article about the health benefits of essential oils, I thought her timing couldn’t be better. Who knew that peppermint and frankincense—two oils with strong but very different Christmas associations—can lift our mood and even help with healing? Read more about these and other essential oils on page 14. Speaking of the holidays, we are already busy putting together our Conscious Gift Giving Guide, so when you see the December issue of Natural Awakenings hit the stands, make sure to grab a copy. It will be full of ideas for the best kind of gifts—ones with heart.

Natural Awakenings is printed on recycled newsprint with soybased ink.

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newsbrief November CHEO Meeting New Look for Natural Features Holistic Medical Expert Awakenings Magazine

lake Storey, owner of Chattanooga Holistic Medicine, will present “Take Back Your Health Holistically” at the November 18 meeting of the Complementary Health Education Organization (CHEO). He will discuss and demonstrate some of the holistic medical-care techniques CHM offers. The meeting, which is open to the public, will be held from 4 to 6 p.m. at Nutrition World’s yoga studio, Blissful Wellness, located behind the store on Vance Road. The philosophy behind holistic medicine is that the body has the innate ability to heal itself, Storey says, and the goal of CHM’s practitioners is not just to treat patients, but also to educate, support and empower them so they can make wellinformed health choices. “We look at each patient’s health from a comprehensive point of view. We don’t just treat the symptoms of disease; we address their underlying cause, allowing our patients to achieve optimal health naturally.” Storey’s personalized treatment plans, for patients of all ages, integrate elements of Western and Eastern medicine. Among the services provided at CHM are traditional Chinese medicine, acupuncture, Chinese herbs, functional medicine, diet and nutrition counseling, exercise, yoga and qigong. In addition to preventive medicine, CHM offers holistic medical care for a broad range of conditions, including pain and injury; headaches and migraines; diabetes and weight management; stress, anxiety and depression; sleep problems, fatigue and low energy; digestive disorders; allergies and asthma; cancer; autoimmune and chronic illness relief; pediatric diseases; men’s health issues; and fertility and women’s health issues.

For more information, visit ChattanoogaHolisticMedicine.com or Facebook.com/CHEO – Complementary Health Education Organization.

For more information, visit NaturalAwakeningsMag.com. See ad, page 30.

atural Awakenings magazine is sporting a new look. After being unveiled in Florida’s Collier/Lee edition that serves Naples and Fort Myers—the first of a family of magazines that has grown to encompass 85 U.S. cities, Puerto Rico and the Dominican Republic—in July, the new logo and cover design will appear in all editions starting in October. Other design elements are expected to be refreshed in the near future to align with the evolution of the national content already underway. The plans were announced at the Natural Awakenings’ Publishers Conference in Orlando in May. “We’ve kept up with new, cutting-edge trends and developments in all areas of sustainable, healthy living through the years, so it’s only natural for our look to also evolve,” says Sharon Bruckman, CEO and founder of Natural Awakenings Publishing Corporation. “The new cover format enables us to highlight more of the content offered inside the issue. The changes also reflect the success of our mission in supporting the presence and growth of the natural living movement to the point where it’s beneficially influencing mainstream media content.” Launched by Bruckman with a single magazine in 1994, Natural Awakenings is now one of the largest, free, local, healthy lifestyle publications worldwide, serving approximately 3.5 million readers.

natural awakenings

November 2017

newsbrief

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

Window Pain

icensed massage therapist Rhonda Myers, whose practice is located inside Prestige Salon in Cleveland, is offering several natural therapies for people seeking relief from chronic pain. In addition to massage therapy, Myers also offers reflexology, Raindrop Therapy and manual lymphatic drainage. Reflexology uses pressure points on the feet and hands to relieve pain in corresponding parts of the body, while lymphatic drainage is a massage designed to clear fluid that can accumulate in certain parts of the body. “Lymphatic drainage can benefit anyone who suffers from chronic pain, migraines, chronic sinusitis or swelling due to edema,” she says. “It is a very light but effective touch.” Raindrop Therapy blends light massage with the use of nine essential oils applied one drop at a time, “like raindrops,” up the spine, she says. “Using feather-like strokes, I massage the oils into the spine, where they are absorbed into the central nervous system and then throughout the body.” Prestige Salon is located at 3360 Keith St., Cleveland, TN. For more information, contact Rhonda Myers at 423-331-1879 or visit her on Facebook at Rhonda Myers L.M.T. See ad, page 11.

News to share? Send your submissions to: karen.naturalawakenings@gmail.com Deadline is the 1st of each month. 8

Chattanooga

Landfill Eulogy

Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.

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Natural Therapies Offer Relief from Chronic Pain

One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.

martin33/Shutterstock.com

Birds Die Flying Into Reflective Glass

Get Outside

Artificial Intelligence Helps Locate People and Wildlife Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.

oliveromg/Shutterstock.com

Faster Rescues

This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside.

Humpback Holler Why Whales Leap High

Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby. 5 x 3.5

Getting Greener nikolarisim/Shutterstock.com

Renewables Hit High Mark in UK

In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.

HELP PEOPLE AFFECTED BY DISASTERS BIG AND SMALL

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November 2017

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Black Friday Alternative

Onions Healthy for Heart and Kidneys

cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.

ILYA AKINSHIN/Shutterstock.com

healthbriefs

Teetotalers Enjoy Less Heart Disease In a meta-analysis of 45 research studies covering thousands of subjects led by Canadaâ&#x20AC;&#x2122;s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.

Overtime Hours Linked to Tooth Decay

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esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list â&#x20AC;&#x153;too busy with workâ&#x20AC;? as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.

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GREEN

R Cranberry Prebiotic Promotes Gut Health

esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”

I’m just someone who likes cooking and for whom sharing food is a form of expression. ~Maya Angelou

esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.

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

Reflexology

works the nerve endings on the bottom of the feet. These nerve endings coincide with different parts of the body. “It’s a massage for your inside.”

Lymphatic Massage

is a treatment to drain the lymphatic system, which boosts your immune Gift system and increases Certificates relaxation.

available

Raindrop Therapy

utilizes essential oils that are applied to your spine to detoxify the body and bring about bodily alignment.

Rhonda Myers L.M.T., C.N.M.T Licensed Massage Therapist

423-331-1879

located inside Prestige Salon, 3360 Keith St, Cleveland, TN 37312 natural awakenings

November 2017

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Maks Narodenko /Shutterstock.com

Aerobics Improve Brain Function

fitbody

Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato

hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.” 12

Chattanooga

“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

Injury Prevention Four Categories, and Recovery Many Variations Nancy Whelan, a physical therapist “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.

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and owner of The Physical Therapy

Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos)

Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.”

Stretching Guide at a Glance STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes. Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching. Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles. PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment. Benefit: Increases range of motion, decreases muscle tension (spasm) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.

For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce lowintensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Daily Moderation

For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every halfhour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

Restorative Body Therapies

Carol Bieter LMT, CNMT, CKTP

Seeking to Honor, Respect, Nurture, and Restore the Body

Specializing in Sports Massage, NeuroMuscular Therapy, and Kinesio Taping Hours by Appointment

(423) 605 4855

www.restorativebodytherapies.com 243 Signal Mountain Rd., Suite 125 Chattanooga, TN 37405 Located across from the entrance to Baylor School in Signal Office Plaza natural awakenings

November 2017

Essential Oils Have Long History of Health Benefits by Loretta Lynn

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ssential oils have been around for thousands of years. They’re not a fad or a trend. In 3500 B.C., Egyptians used plant extracts for health, cosmetic and religious purposes. Around 460 B.C., Hippocrates, the father of modern health, used plants to heal his patients. And all Christians know that the baby Jesus was given frankincense and myrrh. Essential oils have many therapeutic benefits, both physical and emotional. Decades of clinical studies in the United States and other countries have proven their efficacy. Vanderbilt Hospital uses essential oils in its’ emergency room and many other clinics and doctors around the country include them in their treatment plans. Individuals are using them too, as more people seek natural alternatives for health and wellness, from essential oils to yoga to acupuncture. Even the U.S. government is exploring and investing in ways to manage pain without drugs. The Department of Heath and Human Services, the Department of Defense and the Veterans Administration recently partnered on an $81 million research project to identify

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effective, natural pain-management strategies for military members and veterans. Among the approaches being studied are mindfulness and meditation, exercise such as tai chi and yoga, manual therapies such as massage and acupuncture, cognitive behavioral therapy and various combinations of these approaches. In announcing the research, Francis S. Collins, M.D., director of the National Institutes of Health, said it could have broad applications. “Bringing science to bear through these real-world research projects will accelerate the search for pain management strategies for all Americans, especially as they work to address the nation’s opioid crisis.”

A Natural Alternative

Essential oils—natural aromatic compounds extracted and distilled from plants (trees, bark, flowers)—are another alternative to over-the-counter and prescription medicine. The oils contain hundreds of different compounds, giving them complex and versatile abilities to combat threats to health without building up resistance. They work with the

dropping it into water, placing it under Many essential oils the tongue or taking it as a gel capsule, enhance both the physical to support mouth, throat, digestive and and emotional health, and overall health. they can be especially Aromatic Oils helpful during the holidays. Smell is the fastest way to affect mood. body to address symptoms and their root causes on a cellular level. There are three grades of essential oils: synthetic, used in chemical fragrances; food grade, used in cooking extracts and flavorings; and therapeutic, used for health purposes. Please note that the therapeutic designation is not a government-regulated standard, and so some “therapeutic-grade” oils have misleading label claims, compromised quality and marginal health benefits. So when you use or purchase essential oils, be sure to learn where they are grown, whether they are pure and organic, how they are distilled, and how they are tested for efficacy and safety. The quality oil you use will determine its chemistry, potency and efficacy. Essential oils can be used aromatically, by diffusing it; topically, by applying it to the skin; or internally, by

Aromatic molecules have direct access to the limbic area, the emotional seat of the brain. Here are some examples: • Peppermint helps with mental support and focus, settles an upset stomach, keeps you cool, relieves tension, invigorates before or after a workout, and promotes healthy respiratory function and digestive health. Peppermint oil can be used internally, topically or aromatically. It’s also great as a breath freshener and in shakes. • Frankincense supports healthy cellular function, lifts mood and awareness, eases stress and tension, promotes feelings of relaxation and soothes cuts and bites, among other uses. Use topically, internally or aromatically. • Lavender is known for its ability to promote relaxation and relieve anxiety. It also helps with burns, jet lag, dry lips, menopause and mental stress; acts as a mosquito repellant; sup-

ports bodies fighting diseases such as rheumatoid arthritis and Parkinson’s; balances the body systems; and eases migraines and skin conditions. It is found in a plethora of health remedies. • Ylang-ylang, a well-known aphrodisiac with a unique fragrance, is beneficial for anxiety and fear, colic, diabetes, high blood pressure, stress and tension. It also has been known to help with emotional balance and support the cardiovascular and hormonal systems. Many essential oils enhance both the physical and emotional health, and they can be especially helpful during the holidays, when we’re typically under stress and exposed to more viruses. Some people find citrus oils (wild orange, lemon) very uplifting, while others prefer more earthy scents, such as Siberian fir, spikenard or spearmint. 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 19.

natural awakenings

November 2017

Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist

ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives

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Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.

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Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.

Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy

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Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

Early Heads-Up

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According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Effective Diet Choices

Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose 18

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Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m.

You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.

12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

Helpful Weight Loss

Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods.

In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the

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n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.

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November 2017

healingways

in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

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Discover the Benefits of Quiet at a Silent Retreat by April Thompson

ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharma-giri Hermit-

age and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time

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Scientific Support

Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness

facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat

The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.

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Retreats for All Faiths

Retreat Back to Everyday Life

Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.

(RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.

Insight Meditation Society:

etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.

Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by

Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.

Tassajara Zen Mountain Center:

A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.

Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows

Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.

Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits.org/ retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.

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November 2017

Not Your Grandma’s Stuffing Healthy Twists on Old Favorites by Judith Fertig

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hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.

Intriguing Options

Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage

with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes

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

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consciouseating

The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.”

photo by Stephen Blancett

in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée.

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

Healthy Holiday Stuffing Recipes Rocco DiSpirito’s Stuffing 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions. When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet.

photo by Stephen Blancett

Yields: 8 servings

Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes. Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms. Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible. Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust. Return the cast iron pan to the oven and bake for 13 minutes. Remove from oven and turn the result out onto a serving dish. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Yields: 8 servings Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup Preheat oven to 375° F. Cut squashes in half lengthwise, then scoop out the seeds.

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November 2017

Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt. Arrange squash halves on a baking sheet, cut side down. Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork. While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil. Add the onion and sauté for two to three minutes, until the onion begins to soften. Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds. Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender. Scatter crumbled tempeh over the cooked rice. Cover the pan, then take it off the stove and let it rest for 10 minutes. While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.

Stuffed Apples with Fig and Hazelnuts Yields: 4 servings 2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped 1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl. Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples.

Grain-Free Sage and Pecan Stuffing

Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples.

1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley

Bake the apples for 25 minutes or until tender. Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature. Adapted from a recipe in Family Circle Australia.

Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through.

Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put. If made one day ahead, cover and reheat in a 350˚ F oven until heated through. Recipe courtesy of Laurie Gauguin, LaurieGauguin.com. 24

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Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn. photo by Stephen Blancett

Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven.

Preheat oven to 250˚ F.

Remove pecans from the oven and place in a food processor. Coarsely chop and set aside. Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes. Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.

Add additional salt and pepper if desired. Toss with parsley and serve hot. Recipe courtesy of Sonnet Lauberth, InSonnetsKitchen.com/60-healthygluten-free-thanksgiving-recipes.

Bonus Recipe Sugar-Free Cranberry Sauce

MAKING REAL PIA

Yields: 4 Servings

WITH A PAION

½ lb cranberries 2 Tbsp grated orange zest ¼ cup orange juice 8 packets Monk Fruit in the Raw sweetener Kosher salt and freshly ground pepper

FOR OVER

Twenty Years!

In a small saucepot, combine the cranberries, orange zest, orange juice, monk fruit, salt and pepper. Cook over medium heat until the cranberries burst and the mixture becomes thick and dry, about 40 minutes.

photo by Stephen Blancett

Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

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natural awakenings

November 2017

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healthykids

Books that Kids Will Love Advice for Parents from Award-Winners by Randy Kambic

hile kids may list movies, kids 8 and up about math, science and video games, music downengineering—cultivates positive role loads and other media featur- models via inspirational personal stoing their favorite athlete, actor or music ries. She points out that most of those star as priority holiday gifts, books will depicted were not that well known, and expand their thoughts, curiosity and therefore can be emulated and more dreams by exposing them to a different readily related to. set of role models and aspirations. One of these is Katherine Coleman Reading takes kids away from tech Johnson, a black National Aeronauscreens and expands horizons in ways tics and Space Administration research that can improve their mathematician and physischool grades, maturity cist, portrayed in the recent Holiday gift and overall inquisitivefilm Hidden Figures. Mabooks can inspire rine scientist Eugenie Clark, ness. Many wise-hearted parents are recognizing lifetime readers. known as the “shark lady” the benefits, as children’s for her daring underwater book sales were up 5 percent in the research, and major pioneers in cartog12-month period ending in mid-Octoraphy, archaeology and other fields also ber 2016, according to the American stir inquiring minds. Booksellers Association. Humor, fantasy “I wanted to provide a variety and magic, classics, nonfiction, time of fields, backgrounds and ethnicitravel and participatory activities rank ties,” remarks Lawlor. “They were all among the most popular topics. determined, very smart and persistent, and made strides in opening Award-Winners’ Advice doors for women.” Lawlor’s 2012 “Children can’t be what they can’t see,” children’s book Rachel Carson and says author Laurie Lawlor, of Evanston, Her Book That Changed The World Illinois. Her 2017 book Super Women: describes how Carson’s seminal 1962 Six Scientists that Changed the World— book Silent Spring helped spawn the a nonfiction account designed to excite conservation and pro-environment 26

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movement by chronicling the dangers of pollution. Children’s fascination with nature and wildlife can also be met through the Dog and Bear series by Laura Vaccaro Seeger, out of Long Island, New York, and Vermonter Jim Arnosky’s scientifically sound wildlife chronicles (JimArnosky.com). Kelly Barnhill, of Minneapolis, whose latest work is The Girl Who Drank the Moon, characterizes children as quiet, yet highly active when reading. “They are encountering characters and then building, inserting themselves and more information into the stories, making it more relevant to them,” she says. The former middle school language arts teacher advocates parental reading aloud with children. “Make it a daily practice of turning to a separate book from what they may be reading on their own. You’re helping them develop cognitive structure by reinforcing and explaining. It’s a shared lens on life.”

Cultivate Reading 4 Know the child’s interests. “If they

like horses or birds, you’re certain to find great related books,” advises Lawlor.

4 Lead by example. “Seeing you reading or gardening or making things invites them to learn more about what they like,” says Lawlor. 4 Be flexible and share. There’s no clear-cut time to transition from reading aloud to having a child do it on their own. Try taking turns reading a paragraph and then a page with them. “Women tend to read more than men, so get Dad involved, as well,” says Barnhill. 4 Access quantity. “Make many books available to kids,” advises Barnhill. “They’ll enjoy having a choice.” Thrift stores are stocked with heavily discounted used books. 4 Empower them. The interactive, hands-on format of Ellen Sabin’s new The Imagine It Book allows children to “dive in and see how they can make an impact, be innovative, play, fail and then succeed,” says Sabin. “Make them feel like they are ‘driving the bus.’” Welcoming diversity and providing a safe and reassuring community

aunched in April, Reading Without Walls (ReadingWithoutWalls.com) is a national initiative celebrating and encouraging reading, diversity and appreciation for those unlike ourselves. “We feel that this will change lives,” says Shaina Birkhead, strategic partnerships director with the Children’s Book Council, one of the program’s partner organizations. Under the program umbrella, libraries, bookshops, teachers, community youth groups and parents can host “challenge” events. An online guide includes tips on setting up displays and props; fun crafts and drawing activities; how to talk about reading; writing and design contests, word games and puzzles; and bookmark prizes. “Reading opens up minds and hearts to new people, places and things,” says Gene Luen Yang, a national ambassador of the program and author of the youthful tale American Born Chinese.

ecotip Oil Spoil How to Properly Discard Cooking Oil Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until

the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.

space for both confident and vulnerable youngsters, the American Library Association (ala.org) provides libraries with positive, unifying resources for children and families. They include a Storytime for Social Justice Kit; booklist for Hope and Inspiration storytime events; resource list on Talking to Kids about Racism and Justice for parents, caregivers and educators; and curated media list on immigration. The Barnes & Noble bookseller groups selected children’s books— including classics such as Dr. Seuss titles, poetry, nature, sports, history and science—in five age categories from newborn through teenage years. “It’s an amazing era for children’s books,” assesses Barnhill. “The success of the Harry Potter series reminded people that kids like real stories. There’s been a boom in creativity, vigor and technical skills in story construction.” Freelance writer and editor Randy Kambic, in Estero, FL, is a frequent contributor to Natural Awakenings. natural awakenings

November 2017

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Books Expand Kids’ Horizons

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t’s an uncertain time for home-based geothermal heating and cooling, which has been increasing for years. The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30 percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by New York Republican Congressman Tom Reed. While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface. Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.

How It Works

Where to Learn More

The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house. Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity— to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planetfriendly geothermal energy emits no pollution and reduces the need for fossil fuels.

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Return on Investment

While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20-year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and co-author of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.” According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork. Renewable energy often makes sense without subsidies. Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years. Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility.

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Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.

Added Benefits

“You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits. As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration, Carefully evaluating options allows homeowners and commercial landlords to make an informed decision about tapping into Earth’s free energy. Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.

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dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.

Lissa Rankin on

Moving from Fear to Freedom

What are some effective ways to defang false fear?

by April Thompson

issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.

What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine.

Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a

Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at AprilWrites.com.

natural awakenings

November 2017

inspiration Rawpixel.com/Shutterstock.com

Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.” Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).

Feed Your Soul

Sharable Thanksgiving

Ways to Focus on What Really Matters by Marlaina Donato

Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.

Share Good Food

“I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.

Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.

Share Life’s Happiness

Practice Kindness

Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of 32

Chattanooga

Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,

NaturallyChattanooga.com

n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.

Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.

recipecorner

Let food be thy medicine and medicine be thy food. ~Hippocrates

Fresh Cranberries Can Be Star of Thanksgiving Show by Allison Gorman

’ve never eaten a single bite of cranberry sauce, having spent every Thanksgiving as a child strategically pushing it around my plate. I considered this thing, which sort of looked like Jell-O but obviously was not, a cynical ploy on the part of

grownups to make me eat something nutritious. By the time I was in college, and I’d learned to appreciate nutritious food, I’d look at the stuff, still ridged and circular from slithering out of the can, and just … nope. It wasn’t until my husband found this recipe in one of his cooking magazines (if I remembered which one, I’d give proper credit) that I learned to enjoy fresh cranberries. Cranberry salsa has become a Thanksgiving staple at our house and my favorite part of the meal. A sweetened orange juice reduction tempers the sourness of the fresh cranberries, and cilantro, toasted pecans and a roasted poblano chili add complexity. Some advice: First, use a food processor to coarsely chop the cranberries; if you try to do it by hand, they’ll roll away. Second, some poblanos are way hotter than others; add the chili gradually until you reach the heat level you like. Third, make this dish 48 hours ahead of time. You may need to hide it in the back of the fridge so you don’t eat it all before Thanksgiving.

Cranberry, Orange & Cilantro Salsa Ingredients: 1 red bell pepper 1 fresh poblano chili ½ cup sugar ¼ cup orange juice 2 cups cranberries, coarsely chopped ¼ cup chopped toasted pecans 2 Tbsp. orange zest 1 /3 cup chopped fresh cilantro Directions: Char both peppers over an open flame (grill or gas cooktop), let them cool in a paper bag for 10 minutes and then peel, seed and chop them. Mix sugar and juice in a large saucepan over medium heat. Stir until sugar dissolves. Remove from heat. Mix cranberries into the reduction and then scrape them into a large bowl. Let cool to room temperature. Mix in peppers, nuts, orange zest and cilantro. 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.

natural awakenings

November 2017

calendarofevents NOTE: All Calendar events must be received by November 5 (for the December 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.

Zumba –6:30pm. Ongoing Thursdays. $5 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com.

WEDNESDAY, NOVEMBER 1 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. 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 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.

THURSDAY, NOVEMBER 2 Vinyasa Flow – 10:30am. 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. Gentle Yoga – 2pm. Ongoing Thursdays. $10 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com. 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. Strong by Zumba –5:30pm. Ongoing Thursdays.

Chattanooga

$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.

FRIDAY, NOVEMBER 3 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.

SATURDAY, NOVEMBER 4 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 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. 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. 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

NaturallyChattanooga.com

or use your class card. Movement Arts Collective, 3813 Dayton Blvd., Red Bank. Info: 423-401-8115 or MovementArtsCollective.com. Prenatal Yoga – Noon-1pm. Ongoing Saturdays. Movement Arts Collective, 3813 Dayton Blvd., Chattanooga. Info: 423-401-8115 or MovementArtsCollective.com. 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. 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 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. Head of the Hooch Rowing Regatta – Nov.4-5. One of the world’s largest rowing regattas, with 2,000+ boats racing over two days. Location: Ross’s Landing, 100 Riverfront Pkwy., Chattanooga. Info: HeadOfTheHooch.org.

SUNDAY, NOVEMBER 5 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. Chattanooga Chili at the Chattanooga Market – 11am-4pm. Local vendors offer produce, food, beer and wine, art, crafts in an open-air pavilion with live music and food trucks. First Tennessee Pavilion, 1829 Carter St., Chattanooga. Info: ChattanoogaMarket.com.

MONDAY, NOVEMBER 6 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 Mondays. Stationary bike class ideal for people 3075 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. 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. 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.

Pavilion, 1829 Carter St., Chattanooga. Info: ChattanoogaMarket.com.

MONDAY, NOVEMBER 13 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.

2018 EDITORIAL CALENDAR

FRIDAY, NOVEMBER 17 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.

Ice on the Landing at the Choo Choo Gardens – Nov.17-Jan.15. Open daily. 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.

TUESDAY, NOVEMBER 7

SATURDAY, NOVEMBER 18

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

Free presentation on holistic medicine – 4-6pm. Blake Storey, owner of Chattanooga Holistic Medicine, presents “Take Back Your Health Holistically.” Hosted by CHEO. Open to the public; donations appreciated. Blissful Wellness yoga studio behind Nutrition World, 6201 Lee Hwy., Chattanooga. Info: Facebook.com/CHEO – Complementary Health Education Organization.

Community Chair – 10:30am. Ongoing Tuesdays. $8 drop-in. Blissful Wellness at Nutrition World, 6237 Vance Rd., Ste. 8, Chattanooga. Info: NutritionW.com. Pedaling for Parkinson’s – 10:45am. Ongoing Tuesdays. Stationary bike class ideal for people 3075 years old diagnosed with idiopathic Parkinson’s disease. Free for Y members; $5 nonmembers. North River YMCA, Hixson. Info: 423-877-3517.

Chattanooga Hip-Hop Festival – 8pm-1am. A full slate of activities, from how to be a DJ to the basics of hip-hop dance. Revelry Room, Chattanooga Choo Choo, 41 Station St. Info: HipHopCha.com.

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

154th Anniversary of the Battles for Chattanooga – Nov.18-19, 9am-4pm. Park rangers will lead a variety of commemorative programs in various locales around Chattanooga. Info: NPS.gov.

WEDNESDAY, NOVEMBER 8

SUNDAY, NOVEMBER 19

Jazz in the Lounge at Barking Legs Theatre – 8-10pm. 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.

Thanksgiving Market at the Chattanooga Market – 11am-4pm. Local vendors offer produce, food, beer and wine, art, crafts in an open-air pavilion with live music and food trucks. First Tennessee Pavilion, 1829 Carter St., Chattanooga. Info: ChattanoogaMarket.com.

FRIDAY, NOVEMBER 10 Chickamauga Battlefield Marathon – Nov.10-11. Sponsored by the Chattanooga Track Club, a nonprofit dedicated to stimulating interest in running and fitness for all ages and to promoting wellness through these activities. Location: 6 Barnhardt Cir., Fort Oglethorpe, GA. Info: BattlefieldMarathon.com.

SATURDAY, NOVEMBER 11 Star Wars Day at the Chattanooga Zoo – 10am3pm. Guests from the galaxy are coming to the Chattanooga Zoo for a day filled with activities, meet-and-greets with stormtroopers, and animal enrichment. Info and prices: ChattZoo.org. 2017 Upchuck 50K – Sponsored by Wild Trails, a nonprofit with a mission to promote the use of, expand and protect trails in greater Chattanooga. Its trail series attracts participants from around the world to participate in various racing events, ranging from 6K to 100 miles. Info: WildTrails.org.

SUNDAY, NOVEMBER 12 Big Band Day at the Chattanooga Market – 11am-4pm. Local vendors offer produce, food, beer and wine, art, crafts in an open-air pavilion with live music and food trucks. First Tennessee

MONDAY, NOVEMBER 20 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.

SATURDAY, NOVEMBER 25 The Last Measure of Devotion – 2-3:30pm. Join a park ranger and learn about the stories of some of the Union soldiers laid to rest in the Chattanooga National Cemetery. Location: 1200 Bailey Ave. Info: NPS.gov. Thanksgiving at the Zoo – Visit the animals and enjoy special animal enrichment to celebrate the first Thanksgiving dinner. Info and prices: ChattZoo.org.

Health & Wellness Issue

JAN FEB

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

Healthy Food Issue

MAR APR

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

Women s Health Issue

MAY

JUNE

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

Nutrition Issue

JULY AUG

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

Body Movement Issue

SEPT OCT

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

NOV

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

Health Defense Issue

DEC

IN EVERY ISSUE...

natural awakenings

November 2017

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 10.

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!

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

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.

COLON HYDROTHERAPY TENNESSEE COLONICS

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.

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

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 27.

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, page 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

Reading is to the

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

mind what exercise is to the body. ~Joseph Addison

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 19.

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

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.

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 17.

KINESIO TAPING RESTORATIVE BODY THERAPIES Carol Bieter, LMT, CKTP 243 Signal Mountain Rd. Chattanooga, TN 37405 423-605-4855 RestorativeBodyTherapies.com

Carol Bieter is a certified Kinesio Taping practitioner, having completed all three levels of training and passed the CKTP exam. Currently one of the only certified Kinesio Taping practitioners in the Knoxville and Chattanooga areas. See ad, page 13.

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

FOCUS 4 MASSAGE

423 855-4888 Focus4Massage.com On Facebook @ Focus 4 Massage 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 7.

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 20.

STILLPOINT HEALTH ASSOCIATES LLC

THE WELLNESS CLINIC

Massage Therapy

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, page 17.

RESTORATIVE BODY THERAPIES Carol Bieter, LMT, CNMT 243 Signal Mountain Rd. Ste. E Chattanooga, TN 37405 423-605-4855 RestorativeBodyTherapies.com

Reflexology THERAPEUTIC REFLEXOLOGY

Licensed massage therapist and certified neuromuscular therapist offers a wide range of relaxation and treatment massage techniques including neuromuscular therapy, myofascial release and Reiki. Certified and extensively trained in sports massage. See ad, page 13.

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.

Orthodontics SMILE STUDIO

Salons

Marie Farrar, DDS MS 204 W. Main St. Chattanooga, TN 37408 423-531-4533 info@smilestudio204.com SmileStudio204.com

BANANA TREE ORGANIC SALON AND SPA

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.

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.

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

classifieds Space Available

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

November 2017

Thermography THERMOGRAPHY LIMITED LLC

Rhonda K. Paseur, Certified Clinical Thermographer Nutrition World, Chattanooga Stillpoint Health Associates, Chattanooga 423-667-1014 Thermography-Ltd.com

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.

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.

Wellness Centers LUCIDITY FLOAT CENTER OF CHATTANOOGA

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, page 15.

advertisersindex Company

Page

Company

Page

American Red Cross.................................................................9

Philip Stein...............................................................................28

Ductz..........................................................................................28

Restorative Body Therapies..................................................13

Focus 4 Massage....................................................................... 7

Rhonda Meyers/Massage Therapist.....................................11

Health Essentials.....................................................................19

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

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

Tennessee River Gorge Trust...............................................27

LR Coaching, LLC....................................................................20

TradeBank of Chattanooga...................................................29

Lucidity Float Center of Chattanooga................................15

TV Ears . ..................................................................................... 3

Lupis Pizza Pies.......................................................................25

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

Nutrition World....................................................................... 40

Wellness Clinic..........................................................................17

Personal Integrative Medicine..............................................17

Yin Yang House........................................................................10

Coming Next Month

D E C

Uplifting Humanity plus: Holidays

December articles include: Uplifting Your Family, New Year Inspirations, Tips for a Peaceful and Happy Holiday and more!

To advertise or participate in our next issue, call 865-254-0525 38

Chattanooga

NaturallyChattanooga.com

Upcoming Lecture with Dr. Kirk Keener Tuesday, January 9th at 6 p.m. The Wellness Corner 6227 Vance Rd, Chattanooga