Natural Awakenings Houston February 2021 by Holistic Choice Publishing/Natural Awakenings Houston

E E HEALTHY LIVING FR

HEALTHY

PLANET

SPECIAL EDITION

HEART-CENTERED LIVING plus

eating a healthy plant-based diet

HALTING

HYPERTENSION

HEARTFELT

EATING

TOOLS FOR INNER PEACE EXPLORING

MINDFULNESS AND MEDITATION February 2021 | Houston Metro-Edition | NaturalAwakenings-Houston.com

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Natural Awakenings is a family of more than 50 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 9 9 Shoes Off - Germs Out 13 Live a Heart-Healthy Lifestyle 16 Heartfelt Eating

19 Halting Hypertension

ADVERTISING & SUBMISSIONS

22 Tools for Inner Peace

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24 Less Meat + More Fiber = Better Health

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4 letter from the publisher

24 plant-based wellness

5 affirming naturally

27 calendar of events

9 eco tip

28 healthy living guide

NaturalAwakenings-Houston.com

letter from publishers

HEALTHY LIVING HEALTHY PLANET

Greetings! As the brief Texas winter slowly fades away into an early spring, we remember the wonder of waking up to 3 inches of snow with snow still falling and those nights when the stars were so bright it seemed you might be able to reach out and touch them. We are grateful to have been safe and to be still be publishing this unique little magazine. The coming springtime brings hope that as the days get warmer life will get a little easier. When people ask us how we are doing, I usually answer, “We are still here and still keeping on.” which is honest and actually very positive. Over the past 12 months just still being alive and healthy and still in business is a major accomplishment. What is our secret? I don’t think it’s any secret. It’s certainly not complicated. We try to eat healthy, exercise, meditate, and be grateful for what we do have. As publishers of course we have a long list of things to do and deadlines to meet but focusing on the long list and worrying about what if we can’t do them all and what might happen

HOUSTON EDITION PUBLISHERS

EDITOR & DESIGN Mike Hart CREATIVE

then isn’t helpful. Life is full of uncertainties and that has especially been true this past 12 months. We just do one thing and then do the next thing and after a few things take a break and do something fun. We’ve never managed to get to the end of the list but we do continue to take small steps forward and thus keep on keeping on. We’d like to leave you with a quote about the three things in life that we think are truly important. “Three things in human life are important: the first is to be kind; the second is to be kind, and the third is to be kind.” bright blessings,

Cindy & Mike Hart

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february 2021

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Cindy Hart

CONTRIBUTING WRITERS Doyle Ward Linda Sechrist Dr. Nettie Ramsay April Thompson SALES & MARKETING Carmen Jules WEBSITE

Mike Hart

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NATIONAL TEAM

CEO/FOUNDER Sharon Bruckman COO/FRANCHISE SALES Joe Dunne NATIONAL EDITOR Jan Hollingsworth MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Lisa Doyle-Mitchell © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are weresponsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

© 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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I love life and life loves me. by Doyle Ward

You have more than 55,000 thoughts each day. Many are the same thoughts over and over again. Every single one is an affirmation; this also includes everything that you say. By reducing your negative thoughts and words and increasing the positive ones, you can reshape your life. Expecting a better day helps to create a better life. The only place we have to take action or make changes is the present. February is often thought of as the ‘Relationship’ month. Of all the relationships that we will have in our lifetime, one of the most important ones is the one that we have with ourselves. Louise Hay taught us that when we start to love ourselves more that we find our lives open up to a better life. Loving one’s self is not selfish, it is a great gift that we can give ourselves and will be reflected in better life and stronger relationships with others.

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Here’s my affirmation for this month:

I love life and life loves me. The only thing that you’re guaranteed in life is this moment. Working with positive affirmations can radically change your mindset. Say them and write them repeatedly with the feeling that they are your truth. You have the power to make great changes in yourself and the world. I know this is true because I have made huge changes in my life by changing my thoughts. Doyle Ward, Blissful Quests ® Doyle Ward is a successful life coach, workshop leader and lecturer in the field of personal development. blissfulquests.com See ad on page 8

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At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood. Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

Hard Knocks

Low-Carbon Cement Offsets Climate Change

The manufacture of cement creates up to 8 percent of the total global carbon dioxide generated by humans, according to the Chatham House, a London-based think tank. Four billion tons of cement are produced every year, but that figure is expected to rise to 5 billion tons in the next 30 years. The emissions result from the fossil fuels used to create heat for cement formation, as well as the chemical process in a kiln that transforms limestone into clinker, which is then ground and combined with other materials to make cement. In 2018, the Global Cement and Concrete Association, which represents about 30 percent of worldwide production, issued the industry’s first sustainability guidelines, a set of key measurements such as emissions and water usage intended to track performance improvements and make them transparent. A variety of approaches are being explored and implemented to lower these worrisome carbon emissions. For example, CarbonCure, in Dartmouth, Nova Scotia, stores carbon dioxide captured from other industrial processes in concrete through mineralization, rather than releasing it into the atmosphere as a byproduct. Solidia, in Piscataway, New Jersey, uses a chemical process licensed from Rutgers University that has cut 30 percent of the carbon dioxide usually released in making cement. It uses more clay and less limestone and heat than typical processes.

february 2021

HOUSTON METRO EDITION

NamaStay Sobruary Challenge NamaStay Sober is holding their 4th annual Sobruary (Sober February) Challenge. Whether someone is already in recovery, sober-curious or just looking to swap a misused habit for something healthy like meditation or yoga, NamaStay has resources that can help. Whatever wellness journey you are on in life and wherever you find yourself on that journey, NamaStay invites you to participate in the Sobruary Challenge alongside their community this year. “It is difficult to put into words how grateful I am for @namastaysober. In its infancy, NamaStay provided solace in a time when I was grieving the loss of a dear friend to addiction. Over time, it developed into a place where I felt safe to share about my own struggles with an eating disorder. Eventually it led me to discover a community of like-minded individuals that support one another through healthier outlets, such as yoga and meditation, so that we all may live a life of more freedom, self-expression and peace.” says Longo “In essence that is what this year’s Sobruary Challenge is all about - supporting each other in discovering what we put in the space that sobriety creates.” For more information on NamaStay Sober, their Sobruary Challenge with expanded virtual programming, visit NamaStaySober.com or contact info@namastaysober.com.

Beach Clean-Up Sunday, Feb. 21, 2 – 4 p.m. Calling people of all faiths, or no faith at all, to care for our shared environment! We will remove trash polluting a shoreline along Galveston Bay in Kemah, helping to protect and restore the beautiful bay ecosystem. This event will offer activities for all ages and skill levels, so bring the whole family! Supplies will be provided. You just need your mask, sun protection, a reusable water bottle, and closed-toe shoes. This beach clean-up is organized by the Interfaith Environmental Network of Houston in partnership with Galveston Bay Foundation The event will be limited to 20 participants in 2 separate groups of 10 and social distancing guidelines will be followed. Registration for this event is limited and required for participation. Register at: https://www. emailmeform.com/builder/form/f4oGd9P3Ecdf9rd. Contact Lisa Brenskelle at gcs.lrc@gmail.com or Sasha Francis at sfrancis@galvbay.org for more information.

Externalities in Action: Air Pollution, Public Health, and Environmental Justice in Houston Sunday, February 28, 6 p.m. central, online In February, join Paige Powell, Development Director at Air Alliance Houston, as she discusses the impacts of air pollution on physical health, quality of life, and economic prosperity. In her talk, Paige will consider: • What is the “right” amount of air pollution for a healthy and prosperous society? • What are the true costs of doing business measured by the Triple Bottom Line? • What are the socioeconomic implications of racial inequity and environmental injustice? • How can the Houston economy continue to thrive through the energy transition and beyond? Paige will provide information on Houston’s air pollution, its related health impacts, and those disproportionately impacted to provide thought-provoking responses to these questions. While she will address this topic from a Houston perspective, these questions are relevant for everyone, everywhere. Time will be provided for discussion with the audience after Paige’s talk. Please register for this talk on www.eventbrite.com. Contact Lisa Brenskelle at gcs.lrc@gmail.com with any questions.

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february 2021

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For more information Contact Doyle today!

MARCH

eco tip

Coming Next Month

Plant Medicine for Mental Health Plus: Indoor Kitchen Garden

Shoes Off!

Keep Germs Outside

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Some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces. Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors. Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths. Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier.

Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-old-fashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold. Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery. Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

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Chiropractic Guide Innate Chiropractic Healing Arts Center Dr. Jackie St.Cyr, DC 8100 Washington Ave, #210 Houston, TX 77007 713-521-2104 n8chiro.com HealthPro Chiropractic & Acupuncture Dr. Alayna E. Pagnani-Gendron, DC 4101 Green Briar Dr. #135 Houston, TX 77098 281-506-0105 healthprochiro.com Franson Chiropractic Dr. Brett V. Franson, DC 1652 South Dairy Ashford Rd. Houston, TX 77077 281-701-1596 fransonchiropractor.com Nominate your chiropractor. Email their contact info to: mike@naturalawakenings-houston.com

Romantic Relationship ToolThe dictionary defines romance as “a quality of mystery, excitement, and remoteness from everyday life.” This is the quality that Valentine’s Day is meant to celebrate, as couples hope to focus and ignite the fire of their attraction and there are many resources for couples committed to Intimacy. So what “tools” will you be using this year? Do you know your partner’s preferred “love language?” Gary Chapman’s book, The Five Love Languages has helped millions bring themselves into harmony with their partners. Knowing that your own preferred “love language” may not be the same as your partner’s, you can honor and delight them by using theirs. Do they yearn for “words of affirmation?” Be sure to pick a meaningful Valentine’s Day card, or, better yet, write your own. Is an “act of service” the best gift you can give them? How about a coupon book with offers of what you might do for them around the house or on their pet project? If their language is “physical touch,” that coupon book might include some deliciously different offerings! And if their preferred love language is indeed “gifts,” you would be wise indeed to remember that this month! Has a counselor, coach, therapist or other mentor helped you develop your communication abilities? Do you know the importance of using “I” language, taking responsibility for how YOU think and feel in emotional situations? Do you know that a relationship is enhanced when you issue more compliments than complaints? (Recommended ratio is 5 positive comments to one negative, even including that slippery slope of “constructive criticism.”) Do you know how it feels to be really HEARD, and to truly LISTEN to your partner?” Perhaps you’ve studied Marshall Rosenberg’s “Nonviolent Communication” and you have a sense of how to communicate OFNR by clearly sharing what you Observe, how you Feel, what you Need and what you want to Request from your partner. Do you practice what you’ve learned? Maybe you’ve explored Tantra or sexual practices? Tantra is an ancient spiritual teaching that encourages the mindful embrace of all life. Maybe you’ve experimented with the joy of sacred loving and shared ecstatic intimacy with your partner. Or maybe you and your partner have read about or reviewed different ideas of sexual turnons and pleasure? The most important question is... are you remembering to USE whatever tools are in your toolkit? How do you hold each other accountable for their use? Do you strive to be conscientious and conscious about applying what you’ve learned? Dust off your own tools, don’t let them get rusty. Take an inventory of what’s in YOUR toolkit, and use them wisely and often. Valentine’s Day comes only once a year. Romance is a life-long endeavor. Diana and Richard Daffner authored “Tantric Sex for Busy Couples: How to Deepen Your Passion in Just Ten Minutes a Day.” The Daffners have led workshops for over 20 years to help couples discover meaningful joy. They now offer their entire workshop on video. For more info, see IntimacyRetreats.com, write diana@IntimacyRetreats.com, or call/text 941-349-6804. See Ad page 5

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Eat Chili Peppers to Live Longer Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit. Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

Take Propolis and Vitamins A, E and D for Respiratory Tract Infections Two new studies offer hope for dealing with the winterâ&#x20AC;&#x2122;s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italyâ&#x20AC;&#x2122;s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo. A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints. People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease by Ronica O’Hara

ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients. “Medicine can be life-saving, but optimal heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes— an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.” Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major

surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation. “At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep

NaturalAwakenings-Houston.com

apnea machine. He now walks six miles a day; practices a hybrid regimen of qigong, yoga and meditation; and is switching to a holistic health career. “When people try to push my buttons, they rarely succeed these days,” he smiles. Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol. “People have a lot more power over their heart health than they realize,” he says. According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from high-quality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.” He’s backed up by a November 2020 study of 220,000 adults published in the

february 2021

Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea. Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics. Dosage: at least 400 mg.

YD-ribose is a naturally occurring sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure. In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing

As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells. In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The PlantBased Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.” After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YCoQ10 is synthesized in the body, but

YAdvanced cholesterol panel for a

Powerful Supplements

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage: 1,000

HOUSTON METRO EDITION

breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect a risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested.

YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month measure of sugar in hemoglobin, a marker of both diabetes and heart disease. YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as muscle-strengthening activity (weights) at least two days a week. Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says. “Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.” Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation. Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture. “I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey, taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will findthat it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

YGratitude. “I wake up every morning and before my feet hit the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.” She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.” Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-or-flight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

YReleasing. “I believe the most important ingredient to health and healing is the ability to release—to forgive self and others, to let go

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conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet

by April Thompson ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

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While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats. The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet. A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan. Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.” Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a plant-based diet,’ but when it comes to the heart, you have to

find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.” For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds. Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits. There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health. Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing. Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes. Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender. In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve. Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds. 2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week. Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

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Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence. Yield: 6 servings 2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes. Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture. Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well. Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

entil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished. Yield: 2 servings 1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper. Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown. In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days. Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish. Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

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

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n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings. Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. â&#x20AC;&#x153;We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.â&#x20AC;? Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

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Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.” Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad

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Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing. “Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.” For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.” Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.” Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression. For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.” Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

healing ways

Diving Deeper

Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions.

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame. Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.” Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts,

but it is also naturally, profoundly quiet, deep within.” TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader. Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style. By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley. Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.” Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

Meditative Approaches to Try Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation. Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment. Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

Meditation for Transformation Online self-paced meditation courses by Claire Villarreal, PhD. focusing on bringing your practice into daily life. Start with the Free Mini-Course Essential Tools for Meditation ClaireVillarreal.com

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potentially pathogenic ones at a minimum is desirable. The fiber-eating bacteria produce short-chain fatty acids (SCFA), which suppress inflammatory microbes, restore balance between different species, and help the desired ones to multiply. Additionally, SCFA contribute to our energy needs. Particularly, the cells in the gut wall receive up to 70% of their energy from a fatty acid. We need these cells functioning at peak performance. They make up the thin layer that regulates what is allowed to enter into our body and what has to stay inside the colon.

plant-based wellness

Less Meat + More Fiber = Better Health by Karoline Mueller, PhD,

A few months ago, Natural Awaken-

ings published my article on regenerative agriculture and reasons why it is important to envision a rejuvenation of farming with much decreased numbers of farm animals. For me, the most impressive fact is that 17% of all farmed land produces 82% of calories and 63% of protein while the other 83% of agricultural land feeds animals. In the words of David Attenborough “Whenever we choose a piece of meat, we too are unwittingly demanding a huge expanse of space. The planet can’t support billions of large meat-eaters.” Even without population growth, this system is quite simply too inefficient to provide a healthy diet for all. The good news is that we still have plenty of foods to draw from for delicious and nutritious dishes for any meal from every day to special occasion. Often, people who choose to move plant-forward are rewarded by finding a plethora of new foods and food combinations. Such new culinary delights created from a large variety of vegetables, fruit, whole grains, legumes, seeds, and nuts are loaded with plenty of fiber. Is fiber that important? According to Dr. Will Bulsiewicz “fiber . . . is the single most important missing piece in the American diet.”

Fiber comes exclusively from plants. The carbohydrates in fiber are not broken down into single sugar molecules and absorbed in the small intestine. Plant fiber reaches the colon. Traditionally, we thought that fiber marches through the colon, providing the bulk needed for bowel movements, and transports waste products like bile acid and cholesterol. Already in the 1970s, we knew that fiber had something to do with a healthy microflora. Much more has been learned about the microbiome since then. The revolution in DNA sequencing allowed detection of microbiota that do not survive outside the body. There is a surprising variation of gut microorganisms between individuals. Rob Knight, PhD, of the American Gut Project shared that, “The difference between people who eat just a few types of plants per week versus those who eat over 30 types was a stronger effect than recent antibiotic use.” But why? Quinoa, black beans, bananas, apples, kale, in fact hundreds of thousands of different edible foods all put their own fingerprint on fiber. By eating a large variety of fiber-rich foods, we feed a multitude of gut microorganisms. Like in any ecosystem, diversity matters. A stable system that favors beneficial or at least neutral organisms and keeps

In his book Fiber Fueled, Dr. Bulsiewicz writes “(SCFA) are the dominant energy source for your colon, support healthy gut microbiota, repair leaky gut, reduce release of bacterial endotoxin, promote intestinal motility, and decrease visceral hypersensitivity.” Yet this is just the beginning. The effects of SCFA extend to the immune system, help to remove cells that could turn into cancer, lower total cholesterol, lower systolic blood pressure, and regulate blood sugar. SCFA can even cross the blood-brain barrier to support brain function. The story of fiber and the microbiome is still unfolding with new scientific studies on their way. In the meantime, the chorus of gastroenterologists calling for an increase in fiber-rich plant foods is swelling. Besides the author of Fiber Fueled, Alan Desmond, MD, (The Plant-Based Diet Revolution), Megan Rossi, PhD (Love Your Gut), Vanessa Mendez, MD, Leigh Frame, PhD, Angie Sadeghi, MD, (The Trifecta of Health), and many, many more are encouraging us to consider the healing power of plants that are minimally processed. They are ready to help you with individual advice as needed. Their best advice: Take it slowly. Increase those wonderful fiber-packed foods a little at a time to give your gut time to adjust. The Exam Room podcast published a Q&A with Dr. Bulsiewicz on January 13th for a good 30 minutes of solid information. Consider finding a support group for casual support, recipe exchange, and camaraderie on your way. You can find local groups at PlantPureCommunities.org and OpenTribe.com. Everyone is welcome no matter where you are on your plant-forward journey. Karoline Mueller, PhD,is a Food For Life instructor, trained by the Physicians Committee to deliver nutrition and cooking classes. She is also engaging with community through LifestyleDocs.com and the PlantPure group, BayouCityBeet. Reach her at Ettental@yahoo.com. See Natural Awakenings Houston July 2020

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Coming in March Plant Medicine for Mental Health With all the stressors especially these days, we all need as many helps with our mental health as we can get. A good diet, exercise and spiritual practices like meditation are a big part of it but in March we will look into ways that plants can help to improve our mental health.

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calendar of events February 2021 EVERY DAY IN FEBRUARY

NamaStay Sober Online Whether someone is already in recovery, sober-curious or just looking to swap a misused habit for something healthy like meditation or yoga, NamaStay has resources that can help. For more information on NamaStay Sober, their Sobruary Challenge with expanded virtual programming, visit NamaStaySober.com or contact info@namastaysober.com.

SUNDAY FEBRUARY 14th

The Houston Climate Action Plan & Faith Communities 2 pm Online. Join Lara Cottingham, Chief Sustainability Officer for the City of Houston, to learn about the Houston Climate Action Plan (CAP) and how faith communities, houses of worship & their members, can get involved. Lara will cover the goals of the CAP in the areas of transportation, energy transition, building optimization & materials management, including the strategies & actions to be employed in reaching the goals. The CAP is designed to address climate change, but there are many co-benefits which Lara will also highlight. And, she will discuss how faith communities can partner with the City of Houston to achieve the goals, helping to lead Houston to a more sustainable future. Learn more/register on www.eventbrite.com at: https://www.eventbrite. com/e/the-houston-climate-action-plan-faith-communities-tickets-132687422653. Contact Lisa Brenskelle at gcs.lrc@gmail.com for more information.

SUNDAY FEBRUARY 21st

Beach CleanUp 2-4 pm We will remove trash polluting a shoreline along Galveston Bay in Kemah, helping to protect and restore the beautiful bay ecosystem. This event will offer activities for all ages and skill levels, so bring the whole family! Supplies will be provided. You just need your mask, sun protection, a reusable water bottle, and closed-toe shoes. This beach cleanup is organized by the Interfaith Environmental Network of Houston in partnership with Galveston Bay Foundation The event will be limited to 20 participants in 2 separate groups of 10 and social distancing guidelines will be followed. Registration for this event is limited and required for participation. Register at: https://www.emailmeform.com/ builder/form/f4oGd9P3Ecdf9rd. Contact Lisa Brenskelle at gcs.lrc@gmail.com or Sasha Francis at sfrancis@galvbay.org for more information.

SUNDAY FEBRUARY 28th

Externalities in Action: Air Pollution, Public Health, and Environmental Justice in Houston 6 pm. Online Join Paige Powell, Development Director at Air Alliance Houston, as she discusses the impacts of air pollution on physical health, quality of life, and economic prosperity. Please register for this talk on www.eventbrite.com. Contact Lisa Brenskelle at gcs.lrc@gmail.com with any questions.

tuesday Core Focused Yoga 6:30-7:30 pm Strengthen your body, relax your mind and find your center with this dynamic flow yoga sequence with John Tran. Discovery Green 1500 McKinney St.Houston, TX 77010. discoverygreen.com

saturday Integrative Hatha Yoga 9:30amTherapeutic and flowing asana practice focusing on heart and hip openers, twists, postural alignment, the energetic subtlebodies and meditation.Lin offers the wisdom of many traditions to address each student’s goals, whether beginner or advanced. RSVP Required. 713.858.8595 Lin Weiss - Certified Yoga Therapist linweiss@conscioushealingnow.com

wednesday YIN With Lin 9:30 am Yin yoga targets the deep connective tissues: fascia, ligaments, joints, and bones. It’s slow and meditative, facilitating the space to turn inward and tune into both your mind and the physical sensations of your body. RSVP Required. 713.858.8595 Lin Weiss - Certified Yoga Therapist linweiss@conscioushealingnow. com Blissful Quests® with Doyle Ward-The Pocast. 1:00pm.Are you looking for answers? Have you ever had a “hunch” or a “gut feeling” that came true? Are you wondering if you are intuitive? Maybe the real question to explore is not IF you are intuitive, but HOW you are intuitive. Doyle Ward is an experienced intuitive medium, teacher, grief recovery specialist, and life coach. Call in during the show at: 1-760-456-7277, access on-demand episodes or listen live! blissfulquests.com/podcast/ Healing Meditation at First Spiritualist Church of Houston. 7:30 pm Livestream on Facebook https://www.facebook.com/FirstSpiritualistChurchofHouston/ People of Earth. 7:00 pm. Hosted by Jacquelyn Battise. A program created to provide Native American and non-Native people with timely news and information about culture, news and realities. KPFC: Community Radio 90.1 FM. kpft.org

thursday Living the Change Weekly Online Discussion Group 6 pmThis 12-week program focuses on making personal lifestyle changes in three areas: transportation; energy; and food. The Interfaith Environmental Network of Houston invites you to join us on this journey, via a weekly online discussion group. . Please register for this event on www.eventbrite.com. For more information, please contact Lisa Brenskelle at gcs.lrc@gmail. com.

friday

sunday Houston Zen Center 8”20 am Sunday Sangha. https://houstonzen.org/cloud-zendo Grace Episcopal Church & School. 10 am. Sunday Worship Livestream. https://www.facebook.com/GraceinHouston/ Unity Spiritual Center of Greater Houston 10:15 am Sunday Service. Facebook Live https://unityspiritualcenterhouston.org First Spiritualist Church of Houston 10:30 am Sunday Healing & Spirit Greetings Facebook Live First Unitarian Universalist Church 10:30 am Sunday Morning Worship Livestream. https:// firstuu.org/ Unity of Houston. 11 am Sunday Morning Service Livestreaming. https://unityhouston.org/ Creative Life Spiritual Center 11 am Sunday Celebration. Facebook Live https://www.facebook.com/creativelife.org/ Unitarian Fellowship of Houston 11 am. Sunday Program. Click on Sunday Program to access the Zoom link. https://ufoh.org/ Dawn Mountain Center for Tibetan Buddhism 12 noon. Sunday Meditation & Dharma Talk. https://www.youtube.com/user/dawnmountain ISKCON 5 pm Sunday Feast Class Livestream https://www.mayapur.tv/ YogaMass® Online 5-6:30 pm. In YogaMass, we remember and embody the promise of Jesus, “The Kingdom of God is within you.” YogaMass® is a unique worship experience engaging and integrating all of our dimensions -- physical, psychological, emotional, mental, energetic, social, and spiritual. It reconnects us, through sacred ritual and practices, to the divine presence among us, within us, and in the sacred meal that we share as we seek to be transformed into the likeness of Christ. Donations accepted. Via Zoom. Go to yogamass.com to register. Whole Mother. 7:30 pm. Hosted by Pat Jones. A show that discusses the political and practical aspects of being a mother today. KPFC: Community Radio 90.1 FM. kpft.org

Brith Shalom 6:15 pm Shabbat Online https:// www.brithshalom.org

NaturalAwakenings-Houston.com

healthy living guide COACHING

ACUPUNCTURE Houston Integrative Health, Acupuncture and Mindful Movement 716 Chelsea Blvd. Houston, TX 77006 832-304-0149 facebook.com/drlance houstonintegrative

Whether you are looking to optimize your health or take care of an injury, pain or a chronic medical problem, let Lance Westendarp ND, LAc, BCB, CKTP, E-RYT200, help. Lance is a graduate of Bastyr University with a Doctorate in Naturopathic Medicine and a Masters in Acupuncture and Herbal Medicine. He has also been teaching yoga and movement since 2003, is board certified in biofeedback and mind-body medicine. Follow him on Facebook and call him today for a FREE phone consultation. See ad on page 5

BLISSFUL QUESTS

Positive change starts now! 832-628-4113 blissfulquests.com Are you looking for answers? Have you ever had a “hunch” or a “gut feeling” that came true? Are you wondering if you are intuitive? Doyle Ward is an experienced intuitive, teacher, grief recovery specialist, and life coach. Tune in to his weekly PodCast, Wednesdays at 1 pm on inflowradio.com

MARCH

Regenerative Organic Farming Plus:

Regenerative Health Care · Indoor Kitchen Garden

See ad on page 8

COLONICS JOYCE LONG’S WELLNESS INSTITUTE

BIOLOGICAL DENTISTRY MARILYN K. JONES, DDS Houston Dental Health Center 800 Bering Dr. Houston, TX 77057 713-497-1355 houstonbiologicaldentist.com

Natural Dentistry supports the body and the mind by finding the cause of dental problems. The dental examination includes noticing systemic and habitual influences. If you have dental issues or currently have silver amalgam fillings, call me today to schedule an appointment. See ad on page 21

BRAIN BALANCING CERESET™

Galveston, Texas cereset.com 409-599-7268 The Cereset™ Gavston location is part of a national network of client centers focused on next-generation brain wellness - helping you relax your brain to manage restful sleep through patented BrainEcho™ technology, which empowers the brain to reset itself as it hears and “sees” its own reflection. To schedule an appointment call: 409-599-7268. See ad on pages 6 & 8

1308 James Street Rosenberg, TX 77471 281-232-7336 joycelongwellness.com

Established 1989. Call to schedule any of the following services: massage therapies, lymphatic drainage massage and facials, reflexology, infra-red sauna, ion cleanse foot or hand baths, Chinese cupping or colon hydrotherapy (prescriptions only- yours or ours). By appointment only. Be well-Stay well. CALL TODAY!

Climate Change Health Impacts

Plus: Healthy Home Body Detoxes & Cleanses

URBAN COLONICS

Barbara Ellis, Retired RN 5042 Briscoe St. Houston, TX.77033 713-738-8199 urbancolonics.com Serving Houston and the surrounding area since 1979. We continue to irrigate with State Of The Art Equipment (closed colonic systems cleared by the FDA). We utilize totally disposable colonic set-ups and sterile water. A prescription is required for this procedure. Our Medical Director at a different location will make an assessment and write a prescription for OUR clients only. Visit our website to learn more details. Please call us to schedule an appointment. See ad page 5

february 2021

APRIL

HOUSTON METRO EDITION

MAY

Top Women’s Health Concerns Plus: Massage & Bodywork Sustainable Fashion

713-927-6540

ENERGY MEDICINE Healing Solutions & Wellness Lin Weiss MH MHT CYT 713.858.8595 linweiss@earthlink.net conscioushealingnow.com

Healing is the restoration of balance in the Body with the integration of Mind & Spirit. While we have made many strides in western medicine, it’s becoming clear that we are in a perilous era of pharmaceutically-inclined bandages & bondages. Side-effects and the suppression of the body’s natural immunity only hide symptoms & are an epidemic detriment to our natural state of health and wholeness. Explore side-effect free options. Give your soul the support it needs to recover and your body the vitality it needs to thrive. Lin specializes in Holistic Healing; Bio-Energetic Balance; Brain Balancing; Homeopathy; Chakra Attunement; Nutrition Therapy; Life Enhancement Coaching. Addressing Adrenal Fatigue, Autistic Spectrum, Allergies, Anxiety, Auto-immunity, Depression, Digestive Solutions, Fertility, Focus Issues, & the human condition.Dwell in possibility! Contact Lin Weiss, today!

ENLIGHTENMENT School of Conscious Curriculums™ The Healing Arts & Self-Awareness

Expand Awareness, heal traumas, uplift your career, improve self-esteem, build better relationships, communicate effectively, sharpen intuition, strengthen your connection with your High Self and manifest your dreams, rapidly. Learn the wisdom of the ancients. Esoteric knowledge for a new age. Course offerings: Exploring Health & Higher Consciousness Through The Chakras, Intuitive Development, The Shadow & Archetypal Healing, Advanced Healing Techniques. Creator & Facilitator: Lin Weiss, Master Healer/ Teacher. Holistic Health Practitioner, Energy Healer, Homeopath, Medical Intuitive, Mind/Body Master, Life Enhancement Coach in private practice since 2003. Houston, Texas. FOR MORE INFORMATION & TO REQUEST APPLICATIONS: linweiss@earthlink.net conscioushealingnow.com

FUNCTIONAL MEDICINE ERIN THOLE, CNHP ErinThole.com Thole.erin@gmail.com

HOLISTIC HEALTH PRIMARY CARE HOUSTON HOLISTIC HEALTH CLINIC & MEDICAL THERMOGRAPHY CENTER

Get to the Root Cause of your Health Conditions. Erin has been working in the health and nutrition field for over 11 years specializing and working extensively with those suffering from: autoimmune, digestive, hormonal and inflammatory disorders. She works with each client’s unique biochemistry to determine what dietary, supplementation and lifestyle changes will work best for them as an individual. There is NO one-size-fits-all program. All appointments are conducted via phone! This makes it very easy and convenient to receive care from any location. If you want to reach your true health potential, Email Erin today to schedule your FREE 45 minute initial phone consultation. Hours until 5 pm Fridays. See Ad page 6

“Better Health Naturally” Dr. Gracie G. Chukwu, ND, CTN 6401 Southwest Freeway, Suite 250 Houston, TX 77074 713-781-9991 HoustonHolisticHealthClinic.com

Have you spent years in hope for finding answers to your symptoms or illnesses? We offer people an alternative solution to conventional medicine by determining the specific nutritional needs of your body so that it can to heal itself. We now also offer medical thermography useful in early diagnosis of cancer and chronic inflamatory pain. Call today to schedule an appointment.

HAIR DESIGN VENUS HAIR DESIGN

361 West 19th Street Houston, TX 77008 713-868-4725 venushairhouston.com Venus and her staff can do any age with any style, from a trim to a Mohawk. She is a wizard at color! If you are in The Heights, drop by, check out her art car, The Hairse, and say Hi! Now OPEN by appointment me only!

HAIR TISSUE MINERAL ANALYSIS DR. NETTIE RAMSAY 2900 Wilcrest St, Suite 220 Houston TX 77043 281-794-5255

We Are We stand together to fight racism, injustice, brutality and backlash. To the black members of our community: we see you, we support you and we stand by you.

Hair Tissue Mineral Analysis (HTMA) is an elegant tool to help identify essential minerals that may be lacking or out of balance within your cells. A few snips of hair from the back of the scalp is all that is needed to find out exactly which minerals may be out of balance. We can then correct the imbalances within ionic minerals and food. You may think of this analysis as a three-month video of what’s going on in your cells nutritional make up. Mention this article and receive a free bottle of Probiotic (60) when you come in for and paid consultation. Call today to make an appointment.

NaturalAwakenings-Houston.com

HYPNOSIS

CLAUDIA AUTRY, HYPNOTIST (by appointment only) 281-849-4610 ca@claudiaautry.com claudiaautry.com

Claire Villarreal: Meditation Instruction for Transformation clairevillarreal.com

Want to stop smoking or lose weight? Looking for ways to relax, find balance and increase the joy in your life? Hypnosis can help you. Call SOON to book your appointment. Letâ&#x20AC;&#x2122;s work together to create the life you want!

INDIVIDUAL NUTRITIONAL PROTOCOLS LINDA ISAACS, MD 2500 W. William Cannon Dr., Suite 603 Austin, TX 78745 737-208-0831 DrLindaI.com/NAHTX For more than 20 years, Dr. Linda Isaacs and the late Dr. Nicholas Gonzalez offered individualized protocols involving diet, nutritional supplementation, and detoxification for cancer and other degenerative diseases. They published multiple articles in peer-reviewed medical journals about their results. The work is based on that of the Texas orthodontist Dr. William Donald Kelley. Dr. Isaacs is currently seeing new patients.

LYMPHATIC DRAINAGE MASSAGE JOYCE LONGâ&#x20AC;&#x2122;S WELLNESS INSTITUTE

1308 James Street Rosenberg, TX 77471 281-232-7336 joycelongwellness. com/ Health conditions can interrupt the normal flow of lymph, causing lymph fluid to build up in a particular area of the body, often in the arms or legs, where it can causing swelling. Lymphatic massage can reduce swelling and improve circulation throughout the lymphatic system. By appointment only. Be well-Stay well. CALL TODAY!

MEDITATION

february 2021

Online meditation classes to help you bring your practice into your daily life. Whether you are an experienced meditator or just beginning to meditate, Claire Villarreal, PhD offers online classes to help you make a lifesytyle of Coming Home to Your Mind. The free mini-course is available on her website and the full course During this time of added stress when in-person meditation communities are closed, take advantage of this opportunity to receive timeless teaching and practice in the comfort of your home. See ad on page 23

METAPHYSICAL SHOP ODYSSEY EMPORIUM 123 Midway St, Bldg C Spring, Texas 77373 888-492-3584 odysseyemporium.com

We are a retail shop and also have an online store. We can also custom-make many of our product lines. Our products include a range of metaphysical items, clothing, books, stones, jewelry, candles, soaps, teas, incenses, herbs, blades, and accessories for spiritual work. We also have some unique renaissance festival and gothic clothing and accessories. We carry some wonderful and unusual products some of which are artisan made. Check out our gaming and sci-fi themed products as well. We offer daily in-house Tarot reading and conduct private Old Town Spring Ghost tours.

NATURAL HORMONES DR. FISHER ROAD 2 WELLNESS

Dr. LaTronica Fisher, DNP, ANP, GNP, RN 4544 Post Oak Place Dr. STE #254 Houston, Texas 77027 DrFisherRoad2Wellness.com 713 520-8188 Services: nHormone Rejuvenation nVaginal Dryness nUrinary Incontinence nLow Libido nErectile Dysfution nLow Stamina nWeight-Loss nSexual Dysfunction(men & women) nHair Restoration nNatural Face Lift Call today to schedule a consultation

NEW DECISION THERAPY DR. NETTIE RAMSAY 2900 Wilcrest St, Suite 220 Houston TX 77043 281-794-5255 New Decision Therapy (NDT) is an effective adjunct to natural health. How do you know if New Decision Therapy would be helpful to you? There are many conditions involving all levels of posttraumatic stress that can be overcome with the help NDT. If you had a lot of trauma and drama in your life, if there are things that you want to but something is standing in your way Nettie Ramsay N.D. is a certified naturopath and New Decision Therapy Trainer and Practitioner. Her office is located on office is located on Wilcrest St. near Westheimer. Dr. Ramsay is available to speak at your conferences, retreats and groups as a speaker and a practitioner. Mention this article and receive a free bottle of Probiotic (60) when you come in for and paid consultation. Call today to make an appointment.

And in the end, the love you take, is equal to the love you make. ~Sir Paul McCartney

HOUSTON METRO EDITION

NUTRITIONAL MICROSCOPY DR. NETTIE RAMSAY, ND 2900 Wilcrest St, Suite 220 Houston TX 77043 281-794-5255 Nutritional Microscopy allows you to see, in real time, the health of your red blood cells and white blood cells. This educational tool allows you to see on a monitor what Dr. Ramsay is seeing in the microscope. We then worked to improve the quality and viability of your red blood cells and white blood cells. The more active and moving your red blood cells and white blood cells are the more energy you have to run your body. Mention this article and receive a free bottle of Probiotic (60) when you come in for and paid consultation. Call today to make an appointment.

OPTICIAN

SELF-HEALING Ching Chi Institute

Life energy education and research Kun Wu, Ph. D. Integral chi healer Chi H Wu, L. Acupuncturist 832-654-2885 .chingchiinstitute.com

CHING

Do you want to learn how CHI to use your body’s own chi energy to decrease your chance of becoming ill, INSTITUTE increase your chance of recovering more quickly from illness, prevent a minor illness from becoming a major one, and improve your overall health? We have live and prerecorded classes online to teach you the principles and techniques of self-healing. We will be resuming in-person classes this month. Look for our new offering on the Corona Virus. Visit our website for more information.

7921 Katy Fwy, Houston, TX 77024 713-468-5665 factoryfineeyewear.com

4040 West Bellfort Street Houston, TX 77025 713-666-1408 GraceInHouston.org

Factory Eyeglass Outlet provides the ultimate services for all your eyecare needs. Whether you’re looking for premium or standard eyewear, we have something for you. As part of our superior services we offer complimentary consulting and frame styling. Next time you need you need new eyeglasses or need a repair choose Factory Eyeglass Outlet. Better sight- Better Life.

We are a welcoming, inclusive and affirming Christian community, committed to abundant, holistic living in the way of Jesus of Nazareth. Guided in our life together by the Episcopal Church tradition, we are committed a way of love. Come walk on our Tree of Life Labyrinth by appointment anytime. Grace: you are welcome here.

PAIN RELIEF AUNT ALBERTA’S REMEDY Homeopathic Pain Relief Cream 973-715-9097 info@AlbertasPainRelief.com albertaspainrelief.com

Need Relief from Arthritis? Try Aunt Alberta’s Remedy to ease muscular aches andjoint pain. Her Remedy is a homeopathic pain relief cream that penetrates deep into the skin and muscle tissues. Get beneficial relief from sciatica, fibromyalgia, arthritis, neuralgia, gout, and more. All-natural ingredients! Do you want to feel a real difference from the nagging aches of arthritis? Feel less pain & have more range of motion? Use Aunt Alberta’s Pain Relief Cream! Get relief today! Great buy, get a 4oz jar for $15! See website for other options. See what people say about Aunt Alberta’s Remedy and Purchase Now on our website. albertaspainrelief.com. See ad page 11

Thermal Imaging Services

24550 Kingsland Blvd. Katy, TX 77494 713-621-4406 info@thermalimagingtexas.com thermalimagingtexas. com Thermography views what cannot be seen by the naked eye using a high definition infrared camera. It senses temperature patterns and changes which provide information for evaluation. Offering Full Body, Health with abdominal and Breast Study at our Katy location as well as limited dates in our satellite offices. Visit us online at thermalimagingtexas.com or phone us at 713-621-4406 See ad on page 11

YOGA

SPIRITUALITY GRACE EPISCOPAL CHURCH

FACTORY EYEGLASS OUTLET

THERMOGRAPHY

FIRST SPIRITUALIST CHURCH OF HOUSTON 2115 Turner Dr. Houston, Texas 77093 713-695-2550 firstspiritualistchurchofhouston.org

Spiritualism is a common sense religion, one of knowing and living. We accept all truths and endeavor to prove their validity. Truths are found in nature, in other religions, in writings, in science, in philosophy, in Natural Law and are received through spirit communication. We are a growing family and would love for you to visit us LIVESTREAMING ON FACEBOOK Sunday Healing & Spirit Greetings 10:30 a.m. Wednesday Open Healing Service 7:30 p.m.

YIN With Lin 9:30am Wednesdays

Yin yoga targets the deep connective tissues: fascia, ligaments, joints, and bones. It’s slow and meditative, facilitating the space to turn inward and tune into both your mind and the physical sensations of your body. Because poses are held for a longer period of time, Yin practice helps you stretch and lengthen those rarely-used tissues while teaching you how to breathe through discomfort and sit with your thoughts. Healing results are remarkable with a consistent practice! RSVP Required. 713.858.8595 Lin Weiss - Certified Yoga Therapist linweiss@conscioushealingnow.com

Integrative Hatha Yoga 9:30am Saturdays

Therapeutic and flowing asana practice focusing on heart and hip openers, twists, postural alignment, the energetic subtle bodies and meditation. Lin’s passion for Yoga is evidenced by her warm and personable teaching style. She is a long-time practitioner/instructor of classical Hatha Yoga; Pranayama breathing technique; The Chakra System; and Meditation. Lin offers the wisdom of many traditions to address each student’s goals, whether beginner or advanced. RSVP Required. 713.858.8595 Lin Weiss - Certified Yoga Therapist linweiss@conscioushealingnow.com

NaturalAwakenings-Houston.com

IN POSITION TO HELP OTHERS! Health care is one of the fastest growing industries in the United States and Parker University’s health and wellness degrees are a great option for anyone wanting to help improve the lives of others through natural, non-invasive health and wellness. Is a career helping through natural health and wellness for you? Do you want to bring your career and practice to the next level? Check out these degrees Parker University has to offer. • Master of Science — Functional Nutrition • Master of Science — Strength and Human Performance • Master of Science — Neuroscience • Master of Science — Clinical Neuroscience • Bachelor of Science — Psychology • Bachelor of Science — Integrative Health Parker University has been named the second fastest growing university in North Texas and the forth fastest in the state of Texas. For more information on these or other degrees at Parker University or to speak to an advisor today, call us at 800.637.8337 or email us at askparkeradmissions@parker. edu. Ready to apply? Go to Parker.edu today! Accreditation Parker University is a not-for-profit university and is regionally accredited by the Southern Association of Colleges and Schools Commission on Colleges.

february 2021

HOUSTON METRO EDITION

Natural Awakenings Houston February 2021

Articles inside

Heartfelt Eating

Live a Heart-Healthy Lifestyle