Natural Awakenings Houston January 2020 by Holistic Choice Publishing/Natural Awakenings Houston

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Tidying Up That Bucket List

Ask These 5 Questions Before You Buy CBD!

Living Long and Well January 2020 | Houston, Texas-Edition | NaturalAwakenings-Houston.com

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Natural Awakenings is a family of more than 70 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 18

16 Living Long and Well:i age-defying habits and the fountain of youth

18 Tidying Up That Bucket List: deciding what we really want

20 Gut Check:

Feeding the Imune System

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 713-927-6540 or email: mike@naturalawakenings-houston.com. Deadline for ads: the 5th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: mike@naturalawakenings-houston.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Calendar@NaturalAwakenings-Houston.com. Deadline for calendar: the 5th of the month. If you have missed the deadline ask about our â&#x20AC;&#x153;Red-Eye Specialâ&#x20AC;? and our digital placements. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

22 Imune Boosting Recipes

23 Ask These 5 Questions Before You Buy CBD

5 letter from the publisher

23 plant medicine

6 affirming naturally

25 calendar of events

7 event briefs

28 resource guide

BONUS SECTION PAGES 33-36 SPONSORED BY NuMe TMS Clinic PREMIUM SECTION PAGE 37-45 BY SUBSCRIPTION ONLY

Houston NaturalAwakenings-Houston.com

letter from publishers

HEALTHY LIVING HEALTHY PLANET

Greetings! It’s a new year and with that come new opportunities, new challenges and of course, changes. One of the biggest changes in the magazine is the new digital offerings. While we will continue to be a print magazine, growth and new offerings will be in digital forms. This past July, we rolled out our newly improved website which has all the articles and features of the print magazine. Last month, we rolled out our expanded digital flipbook. Every month there are good articles that we just don’t have room to publish in the print edition. Starting last month, they were included in an expanded version of the digital flipbook. This month they will also appear on the website. In addition to the flipbook and the website, we also offer the articles in as mobile stories especially formatted to be read on your smartphone. You only have to download the ISSUU app, search for Natural Awakenings Houston and subscribe. While the articles that appear in the print version as well as the print version itself will continue to be free, this month we will begin charging a nominal fee for the premium digital articles. If you prefer to read the magazine in the flipbook or mobile stories app form, you may purchase a subscription from ISSUU. If you prefer to read it on the website, we have partnered with LaterPay so that you may read articles and then decide to pay later either for the article, the issue or by taking out an annual subscription. It is our hope that you will enjoy the extra content and will feel that it is more than worth the small price you might pay. As we get further into the Texas winter, be sure to stay warm and be kind to one anothe Bright blessings,

Mike & Cindy Hart

HOUSTON EDITION PUBLISHERS

Cindy & Mike Hart

EDITOR & DESIGN Mike Hart CONTRIBUTING WRITERS Doyle Ward Lin Weiss Minnie Payne Linda Sechrist J.Garnett SALES & MARKETING Carmen Jules WEBSITE

Mike Hart

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 Kara Cave © 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.

© 2019 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.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

affirming naturally

I am and always will be enough. 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 moment. Being enough is not about working harder, having more or never needing help. It’s about the realization that right now each of us are who we are supposed to be. We are all on our individual unique journey and don’t need others to validate our self-worth. Simply put, we are always enough. Here’s my affirmation for this month:

I am and always will be enough. The only thing that you are 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.

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business briefs

A Moveable Feast® Restaurant & Store

HBOT AMERICA HAS MOVED

NEW LOCATION - SAME GREAT SERVICE

“The Most Famous Health Food Store in Texas” There is no place in Houston that can compare to A Moveable Feast, part health food store and part café. There is a friendly vibe that is immediately noticeable when you walk through the front doors. Patrons often comment on the positive “energy” of this community meeting place. Customers are always seeing their friends, neighbors, and meeting long time acquaintances here. It’s a great spot to have a business meeting, or a place where the family can have dinner and actually hear each other talk! Dining alfresco on the patio is very calming watching the butterflies flit around the “jungle” alongside it. A Moveable Feast has always offered Houstonians an alternative to over-processed, additive-packed, preservative soaked foods. They have resourced local food sources for years, way before local became the “it” word for foodies, and have always featured menu and grocery items for those sensitive to dairy and wheat. Many items in the kitchen are organic, and most everything is made fresh each day. They have a number of customers that eat here daily, and they say that their digestive system just can’t handle food elsewhere. That says a lot about their kitchen. A Moveable Feast is more than just a restaurant, as the store shelves are packed with top quality nutritional supplements, skin care products, essential oils, gluten-free groceries, local honey, beeswax candles, incense, and much more. In the coolers are jars of artisan miso, yogurt, sauerkraut, bottles of kombucha, and drinks of all sorts. The freezer is stocked full of local, pastured meats, bone broth, and other healthy frozen options. We have a very knowledgeable staff that frequently attends manufacturer trainings so they can be up-to-date on the latest information. The impressive herb wall is truly unique with nearly 400 bulk herbs and teas. There is no place in Texas that has an herb wall like this. Stop by and visit us, you won’t be disappointed. Remember they are closed on Sundays, but open 9am - 9pm Monday through Saturday. “If you are lucky enough to have lived in Paris as a young man, then wherever you go for the rest of your life, it stays with you, for Paris is a moveable feast.” - Ernest Hemingway, A Moveable Feast A Moveable Feast 9341 Katy Freeway Houston, Texas 77024 713-365-0368 amoveablefeast.com See ad on page 24

HBOT America of Houston has moved to a new location at 4544 Post Oak Place Drive, Suite 170. HBOT America of Houston provides hyperbaric oxygen therapy (HBOT) for a wide variety of clients, from athletes to those wishing to speed healing after surgery. Hyperbaric oxygen therapy involves the breathing in of oxygen at a greater than normal pressure, which in turn oxygenates the blood, leading to faster healing, reduced inflammation, and increasing the amount of available oxygen to the tissues. Clients have reported improvements for a number of conditions, which you can learn more about here. If you’re new to hyperbaric oxygen therapy, visit their website for more information. If you’d like a tour of our facility at no charge and no obligation. Their trained staff will be happy to show you around and discuss how HBOT therapy may benefit you! HBOT America 4544 Post Oak Place Dr Houston TX 77027 (Suite 170) (832)986-5144 info@hbotamerica.com HBOTamerica.com See Ad on page 29

HOUSTON INTEGRATIVE HEALTH, ACUPUNCTURE AND MINDFUL MOVEMENT 716 Chelsea Blvd. Houston, TX 77006 832-215-2039

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Continuing Acupuncture Education Conference

Artificial Intelligence in Healthcare and Integrative Medicine February 22-23, 2020

Wyndham Hotel @ Energy Corridor (West Houston) 14703 Park Row, Houston, Texas 77079 Featured Speakers:

Mr. Rodrigo Liang, SambaNova Systems

Dr. Riu Hai Liu , Cornell University

Dr. Stephen Wong, Houston Methodist Hospital

Sponsored by American College of Acupuncture & Oriental Medicine Visit our website to register.

https://www.acaom.edu/continuing-education/

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Theraputic and flowing asana practice focused on heart and hip openers, twists, postural alignment, the energetic subtle bodies and meditation. Relax. Restore. Rejuvenate. Create Serenity, Peace & Balance. A consistent Yoga practice provides an excellent foundation for a lifetime of self-discovery, building strength and vitality within the whole being. Classes are multi-dimensional, accommodating the personal needs of the beginner, as well as the advanced practitioner. As a Certified Yoga Therapist, Lin Weissâ&#x20AC;&#x2122; knowledge & passion for Yoga are evidenced by her warm & personable teaching style. For more information visit: conscioushealingnow.com

Houston NaturalAwakenings-Houston.com

event briefs

Artificial Intellegence in Healthcare and Integrative Medicine

Ease and Convenience of At-Home Health Tests The public can check many health aspects at home in an easy and highly convenient way without going to a doctor’s office. LetsGetChecked, based in Dublin, Ireland, and New York City, provides comprehensive, athome health testing along with complementary clinical services and connections with a global network of regulated laboratories, enabling users to take more active roles in their health and decision making. After obtaining a testing kit online or from a selected pharmacy, customers self-collect a blood, saliva or urine sample with a kit-provided lancet and send it to an affiliated lab—all Clinical Laboratory Improvement Amendments-approved and College of American Pathologists-accredited—using a pre-paid label. Most will receive a call from the company’s nursing team with results a few days later, which are also posted in their LetsGetChecked account. Thirty separate kits—grouped in men’s, women’s and sexual health plus wellness— can check for sexually transmitted diseases; some cancers; thyroid function; vitamin, cholesterol and hormonal levels; and more. Since its founding in 2014, the company has performed more than 250,000 tests. CB Insights, a leading private company research and analysis firm, named LetsGetChecked to its inaugural Digital Health 150 list in October. For more information or to register, visit LetsGetChecked.com. Natural Awakenings readers can receive 20 percent off their order by using discount code NAHOUSTON20. See ad on page 21.

Medical Thermography Center Dr. Gracie Chukwu of the Houston Holistic Health Clinic announces that they have opened Medical Thermography Center as a part of their practice at 6401 Southwest Freeway Ste. 250, Houston, TX 77074. In addition to its use in early detection of breast cancer medical thermography is also useful in the diagnosis of complex regional pain syndrome and diseases associated with chronic inflammation. Dr. Chukwu is a Doctor of Naturopathy and a Certified Nutrition Counselor in Texas. As Texas Nutritionist and Naturopath she helps her clients to improve their health with the understanding that they are unique and have individual needs. By combining the arts of Naturopathy and Nutrition Counseling, Dr. Gracie Chukwu is uniquely qualified to help her clients discover their nutritional needs and bring them back to optimum health. With the addition of medical thermography, she is able to serve her clients in a new and exciting way. If you have tried conventional medicine and are not satisfied with the result. If you have chronic pain and cannot get relief or if you have not had a breast thermography recently, contact Dr. Chukwu and schedule an appointment today. Houston Holistic Clinic/ Medical Thermography Center 6401 Southwest Freeway Ste. 250 Houston, TX. 77074 713-781-9991 houstonholistichealthclinic.com

Continuing Acupuncture Education Conference February 22 & 23 The American College of Acupuncture and Oriental Medicine is holding their annual Continuing Acupuncture Education Conference in Houston at the Wyndham Hotel-Energy Corridor this February 22 & 23. This year’s theme of Artificial Intelligence in Healthcare and Integrative Medicine is added to the traditional acupuncture conference, offering a platform for modern technology to collide with ancient wisdom; Eastern medicine to meet with Western medicine. Healthcare is becoming increasingly involved with artificial intelligence. Artificial intelligence is used for predicting diseases, diagnostics, risk assessments, drug research, and many other patient interactions and practitioner assistance. The trends of AI technology and research will be discussed along with how the technology is used in the industry. Keynote Speakers: Artificial Intelligence in Healthcare. Keynote speakers on Artificial Intelligence are Mr. Rodrigo Liang, SambaNova Systems and Dr. Stephen Wong, Houston Methodist Hospital. Dr. Riu Hai Liu,Cornell University will speak on “Whole Foods” Diet for Chronic Disease Prevention. For more information or to register go to the website. https://www.acaom.edu/continuing-education See Ad on page 8

See ad page 29

Live Near Green Spaces to Stave Off Metabolic Syndrome

Middle-aged and older adults that live in greener neighborhoods have a lower risk of metabolic syndrome, reports research from the Barcelona Institute for Global Health in the journal Environmental Pollution. The study followed more than 6,000 British adults in a cohort initially between ages 45 and 69 for 14 years, and correlated health records and interviews with satellite images of greenery. They found that exposure to green spaces seemed to help prevent metabolic syndrome and its individual components such as large waist circumference, high levels of blood fats and hypertension. The results “could be related to better opportunities provided by green spaces to perform physical activity, as well as a decrease in exposure to air pollution,” notes Carmen de Keijzer, first author of the study. Women fared even better than men, perhaps because women may spend more time in green spaces.

Eat Fermented Dairy to Lower Heart Risk Eating and drinking fermented probiotic dairy products such as yogurt, kefir, cheese and sour cream reduces the risk of heart disease for women, report researchers from the Netherlands that analyzed data from nearly 8,000 Australian women over a 15-year period. The effect was particularly strong for those that were obese and had Type 2 diabetes, according to the research. “In the process of dairy fermentation, beneficial compounds are released that have shown promise for improving glycemic control, blood lipids, cholesterol concentrations and blood pressure,” write the study authors.

Drink Pomegranate Juice to Protect Fetal Brain Growth About one in 10 babies in utero struggles with a dangerous condition known as intrauterine growth restriction (IUGR), in which the flow of oxygen and nutrients through the placenta is restricted, hampering development of the growing fetus. Now, a simple solution—of mom drinking an eight-ounce glass of pomegranate juice a day—offers hope of a way to reduce infant deaths and lower the need for infant surgery. Researchers at Brigham and Women’s Hospital, in Boston, studied 77 mothers with IUGR at St. Louis’ Barnes-Jewish Hospital that received either one cup a day of pomegranate juice or a placebo. Evaluating 55 of the babies’ development with MRIs after birth, researchers found that the babies with pomegranate-drinking moms had evidence of both better brain connectivity and development of white matter—tissue through which messages pass in the central nervous system. Pomegranate juice is a rich source of polyphenols, a class of foods also found in nuts, berries, vegetables and teas that’s known to cross the blood-brain barrier and have neuroprotective effects.

Munch More Nuts to Stave Off Weight Gain 2020 Pralaya Yoga Teacher Trainings Pralaya Yoga Houston is happy to announce that our 200 and 300-Hour Yoga Training programs will be starting January 7th. The programs will be based out of our Houston studio located at 2303 Dunlavy Street. These programs are for you if you want to deepen your yoga knowledge and personal practice. And if you want to teach, there is a teaching option that will allow you to gain your Yoga Alliance certification at the 200-hour, or 500-hour level (by adding the 300-hour certification to an existing 200-hour certification). The Pralaya Yoga Teacher Training programs are designed to give you the body of knowledge needed to be a highly knowledgable and skilled practitioner and teacher. You will gain the ability and awareness to help others get fit, feel better mentally, emotionally and physically, and protect themselves against injuries. These trainings are a special opportunity for individuals, seeking personal enrichment or to become a yoga teacher, to learn from Houston’s most experienced yoga teacher, Robert Boustany, with over 50 years of yoga experience. Pralaya Yoga’s founder continues his personal study and to evolve himself and the Pralaya Yoga system into his 70’s. An opportunity not to be missed! Praylaya Yoga Houston 2303 Dunlavy Street Houston, TX 77006 713-954-9642 pralayayoga.com

Chomping on more nuts daily keeps the pounds at bay, according to research published in the journal BMJ Nutrition, Prevention & Health. Using records from three long-term longitudinal studies spanning 20 years and including nearly 300,000 health professionals, the report from Harvard University’s T.H. Chan School of Public Health found that increasing nut intake by a half serving a day—about 12 almonds or seven walnut halves—was linked to lower instances of weight gain and obesity. Swapping out a serving of meats, refined grains or desserts for half a serving of nuts was associated with staving off weight gain of between 0.9 and 1.5 pounds in any four-year period. A consistently higher nut intake of at least half a serving a day was associated with a 23 percent lower risk of putting on 11 or more pounds and becoming obese in the same timeframe. No such links were found for eating more peanut butter. The researchers suggest the high fiber content of nuts can make a person feel full longer, and that that the fiber also binds well to fats in the gut, affecting a greater discharge of calories.

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You can’t help getting older, but you don’t have to get old. ~George Burns

Upledger CranioSacral Therapy Training Coming to Houston Upledger Institute International announced it has begun taking registrations for CranioSacral Therapy 1 being held in Houston, March 19-22, 2020 CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system, which is comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. CST practitioners use soft palpation to release restrictions in the craniosacral system, producing positive effects on central nervous system performance, overall body pain, and mobility. CST complements the body’s natural healing processes and patients report improvement for a wide range of medical issues. Because of its light touch and noninvasive technique – CST can be safely used on patients of all ages, from newborns to senior

citizens. Upledger Institute International is a healthcare resource center known worldwide for its extensive education programs, advanced treatment options, and products. Dr. John E. Upledger, the developer of CST, had a vision and a passion to make sure that CST would always be available to anyone who could benefit from this gentle therapy. To fulfill his legacy, Upledger Institute International continues to educate manual therapists and offers classes in more than 110 countries... and now has more than 125,000 alumni to date. To register and for information regarding tuition and early registration savings, prerequisites, recommended preparation, and class times, call 800-233-5880 or visit Upledger. com.

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FEBRUARY

Coming Next

Regenerative Medicine plus:

Cardiovascular HealthVelligen

Time’s Up

Money Talks

The International Energy Agency predicts that renewable energy will surpass coal as the world’s leading source of electricity by 2030. Its 810-page annual World Energy Outlook also notes that even though offshore wind farms, solar installations and battery-powered cars keep getting cheaper, they aren’t progressing fast enough to slash global greenhouse gas emissions and bring global warming under control because the world’s appetite for energy keeps surging. Bright spots include large, offshore European turbines that can harvest the stronger and steadier winds over the ocean; electric car factories in China; and new building codes and fuel economy standards. Africa currently poses about 40 percent of the world’s potential for solar energy, but has less than 1 percent of the world’s solar panels

A collection of 18 papers published by the Federal Reserve Bank of San Francisco indicates that climate risks may cause home values to fall significantly; banks to stop lending to flood-prone communities; and towns to lose tax money needed to build seawalls and other protections. One recommendation is for regulators to penalize banks that lend money in areas that have been hit by disasters, yet have not taken steps to protect themselves against similar future disasters. Banks could also be rewarded by regulators for financing projects that leave communities less vulnerable to flooding or other hazards. Federal Reserve Chair Jerome H. Powell wrote that the Fed takes “severe weather events” into account in its role as a financial supervisor. The San Francisco branch of the Federal Reserve, responsible for banking oversight across a major swath of the American West, wrote in March that volatility related to climate change has become “increasingly relevant” as a consideration for the central bank.

Renewable Energy Should Speed Progress

Climate Change Increases Banks’ Financial Risks

Beach Junk

Microplastics Found in Brand-New Sand A Hawaiian beach that was formed by lava from the erupting Kilauea volcano in 2018 is already littered with invisible pieces of tiny plastic. The black sand beach named Pohoiki, which stretches for 1,000 feet on Hawaii’s Big Island, was created from shards of hot lava coming in contact with seawater, and looks pristine. Nic Vanderzyl, a University of Hawaii at Hilo student, saw the new beach as an opportunity to study sediment that was perhaps untouched by human influence, and discovered 21 bits of microplastics per 50 grams of sand on average. The microplastics were smaller than five millimeters and rarely larger than a grain of sand. Most of them, he says, were microfibers, the hair-thin threads shed from common synthetic textiles like polyester and nylon. This invisible plastic has washed ashore on some of the world’s most remote beaches, uninhabited by humans. It’s still unclear how it will affect marine ecosystems, but scientists think it may have dangerous consequences for wildlife and human health.

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feature article

We know caloric restriction extends life. But no one wants to do it, because it’s no fun. ~Lori Taylor

Learning From the “Blue Zones”

In their search for secrets to longevity, investigators often look for lifestyle clues provided by long-lived populations. Those residing in what National Geographic Fellow and bestselling author Dan Buettner calls “Blue Zones”, for example, are more likely to celebrate their 100th birthday and escape chronic maladies such as heart disease and cancer—the two biggest killers in the U.S. Buettner has identified the “Power 9” lifestyle habits commonly practiced by centenarians living in the five designated Blue Zones—Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and the Seventh Day Adventist community in Loma Linda, California.

LIVING LONG & WELL

Age-Defying Habits and the Fountain of Youth by Melinda Hemmelgarn

At age 29, Betty Holston Smith, of

Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food. Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well. Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance—are beyond our control. However, the most critical ingredient seems to be our daily habits. Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck.

For example, some individuals may be born with genes that confer longevity, but be unlucky due to where they live. The National Center for Health Statistics reports that life expectancy varies by zip code. That’s because where we live influences how we live, predicting access to healthful food, clean air and water, safe neighborhoods and stress-relieving green spaces such as parks and gardens. Genes are important, but our social and physical environments play a greater role in predicting our “healthspan” —the essence of a long and healthy life. According to researchers at the Columbia Center for Children’s Environmental Health, in New York City, even our first environment—the womb—can spawn diseases later in life if pregnant women are exposed to air pollutants, pesticides and the toxic stress of poverty.

Regardless of genetics, the following behaviors can help anyone slow the aging process and improve quality of life:

n Eat a plant-based diet. n Stop eating when 80 percent full. n Practice stress reduction techniques. n Find a sense of purpose. n Engage in physical activity throughout the day. n Consume moderate amounts of alcohol with food and friends. n Join a faith community, regardless of denomination. n Belong to a social network that engages in healthy behaviors. n Share love and time with children, parents and partners.

Survival of the Fittest

Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Missouri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). After menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporosis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.” LaFontaine recommends weight-bearing exercises such as walking, jogging and high-intensity weight training to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an average age in the low 60s train with heavy weights. Some even participate in weightlifting competitions.” “We have observed women in this group move from osteopenia to normal BMD and from osteoporosis to osteopenia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.

Finding Inspiration

Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100 miles each week, Smith practices tai chi,

meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.

Eating Well, but Not Too Much

Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western culture’s practice of eating until belt-busting full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full. “We know caloric restriction extends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as

reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres—the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-associated telomere shortening.

The Sleep Connection Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unproductive time, but it’s a “biological requirement for life.” In fact, it is one of the three pillars of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms.” No matter how long we live, we want to make the most of our time on Earth. Beyond diet and exercise, finding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives. Despite our virtual social networks, real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as dangerous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young. Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

Houston NaturalAwakenings-Houston.com

inspiration

TIDYING UP THAT BUCKET LIST Deciding What We Really Want by Carl Greer

Many people have a bucket list of things

they want to make sure they experience in this life. Tidying up that bucket list when it no longer reflects a person’s values and deepest desires makes sense. When reviewing our bucket list, we might feel inadequate or embarrassed because we haven’t accomplished what we thought we would. It’s okay if a goal is no longer as exciting as it once was. Guilt, frustration or embarrassment about what’s been lingering on a bucket list for years might be signs that it’s time to dream different dreams. What’s on a bucket list might have been based on a need to prove ourselves to others. If we no longer feel the need to impress people or win their approval, we can move on to new goals. Maybe our family

has always talked about traveling to the land of our ancestors as an important thing to do someday, but we don’t feel the same way. We might prefer to travel someplace where we can swim with dolphins or meet people from a completely different culture than our own. Releasing the weight of having a bucket list heavy with other people’s expectations can help us feel much lighter. Maybe those bucket list items still spark some excitement, but it’s time to change the form of the experience. A goal to write a novel might turn into a goal to write our life story and turn it into a book. A goal to marry again might become a promise to ourselves to enjoy life with a new romantic partner, regardless of whether that leads to marriage someday. As we go down our bucket list reviewing each item, we can acknowledge which goals still inspire us and which make

Unwind into Wellness meditation - mindfullness - yoga

us feel dispirited. Tidying up a bucket list written in the past can be a good exercise in becoming more conscious of what we want to experience and why—and what dreams we are ready to release—because we have new aspirations now. If we’re spending our time doing what gives us a sense of vitality, happiness and well-being and there is something we haven’t done that generates a feeling of joy and anticipation, it should go at the top of our bucket list—and we should find a way today to start making it happen. Carl Greer, Ph.D., Psy.D., is a practicing clinical psychologist, Jungian analyst and shamanic practitioner. He teaches at the C.G. Jung Institute of Chicago and is on staff at the Replogle Center for Counseling and Well-Being, in Chicago. Learn more at CarlGreer.com.

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What Not to Eat

GUT CHECK Feeding the Immune System by Julie Peterson

Reducing stress, sleeping enough, exercising and getting sunlight

are all known strategies for improving the body’s ability to protect itself from harm. However, the most important factor in building a rock-star immune system is nutrition. Here is a guide to the care and feeding of the inner fortifications that fight off disease, supporting long-term wellness.

Ground Zero: The Gut

About 70 percent of the immune system resides in the gastrointestinal tract—home to a microbiome that contains trillions of bacteria. It works as a complex ecosystem in which the good bacteria prevent the bad bacteria from taking hold and causing illness or disease. Eating plants promotes the robust growth of that good bacteria. “The GI microbiome evolved closely with our immune systems and under the influence of the plants our ancestors ingested,” says Holly Poole-Kavana, who practices herbal medicine in Washington, D.C. Yet about 90 percent of Americans don’t eat enough fruits and vegetables, according to the U.S. Centers for Disease Control and Prevention. The consequent weakening of the microbiome is a double-edged sword, because the processed foods Americans commonly consume promote the growth of harmful microbes. The 2015-2020 Dietary Guidelines for Americans indicates that added sugars, saturated fats and sodium eaten by most Americans are far above recommended amounts. This tipping of the scales causes weight gain, toxin buildup and immune system dysfunction.

Plants and grains on grocery shelves today are typically processed into bread, cereal, pasta, desserts and snacks, abundant in added sugars, salt, detrimental fats and chemical additives. These altered foods slam the gut’s immune protection and increase the risk of chronic disease. A Czech Republic study on food additives found that gut microbes that fought inflammation were harmed by additives. According to the research, “Permanent exposure of human gut microbiota to even low levels of additives may modify the composition and function of gut microbiota, and thus influence the host’s immune system.” And of course, be wary of sugars. Anything that turns into sugar in the system—think carbs like refined bread products and pasta, not just sweets—is an immune-depressing culprit, says Heather Tynan, a naturopathic doctor at Evergreen Naturopathic, in San Diego. “The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.” Saturated fats also alter immune cells, disrupting their functions and triggering inflammation. Getting away from processed food cravings can be a challenge, because the foods provide a temporary energy boost. Dorothy Calimeris, of Oakland, California, a certified health coach and author of three anti-inflammatory cookbooks, suggests that cravings mean the body needs something, but it may be rest or water. “By focusing on eating higher-quality nutrients, we can limit and eventually eliminate the cravings.”

Eat the Rainbow

Fruits and vegetables get their colors from phytochemicals, which provide the human microbiome with antioxidants, minerals and vitamins that keep the gut healthy and help the immune system combat cellular damage. National guidelines suggest Americans eat 10 servings of plants a day, ideally two each from the green, red, white, purple/blue and orange/yellow categories. But data from the National Health and Nutrition Examination Surveys show that eight out of 10 people in the U.S. don’t get enough of any color category. “A good strategy is to add one new vegetable a week to your grocery cart,” suggests Canadian nutritionist Lisa Richards, founder of TheCandidaDiet.com. “Blending fruits and vegetables into shakes or smoothies is also an effective way to eat the rainbow for those who are busy.” Whatever goes into the grocery cart should be certified organic, the only sure way to avoid ubiquitous genetically modified organisms (GMOs) in the food chain, which animal studies have linked to immune system damage. Herbs are also helpful to boost the body’s inherent ability to protect itself. Poole-Kavana points to medicinal herbs like astragalus and reishi mushroom, which support immunity and balance gut bacteria; antimicrobial herbs like garlic, thyme and oregano; and elderberry, an anti-inflammatory fruit that boosts the body’s ability to identify and eliminate viruses and bacteria. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Calimeris. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@gmail.com.

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IMMUNE-BOOSTING RECIPES In a large pot, heat the oil over high heat. Add the leek, and sauté until it just begins to brown, 3 to 4 minutes. Add the cauliflower, garlic, ginger, turmeric, salt, pepper and cumin, and sauté to lightly toast the spices, 1 to 2 minutes. Add the broth and bring to a boil. Reduce the heat to a simmer and cook until the cauliflower is tender, about 5 minutes. Using an immersion blender, purée the soup in the pot until smooth. Stir in the coconut milk and cilantro, heat through, and serve. Total cooking time is about 15 minutes. Excerpted from the book The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System, by Dorothy Calimeris and Lulu Cook.

Creamy Turmeric Cauliflower Soup

Turmeric is the darling of the anti-inflammatory spices. For best absorption, it should be combined with pepper. This soup gets its creamy texture from coconut milk, but other nondairy milk can be used instead. Yields: 4 servings 2 Tbsp extra-virgin olive oil or coconut oil 1 leek, white part only, thinly sliced 3 cups cauliflower florets 1 garlic clove, peeled 1¼-inch piece fresh ginger, peeled and sliced 1½ tsp turmeric ½ tsp salt ¼ tsp freshly ground black pepper ¼ tsp ground cumin 3 cups vegetable broth 1 cup full-fat coconut milk ¼ cup finely chopped fresh cilantro

Lentil Stew

Most stews take hours to cook, but this restorative dish, perfect for dinner or lunch, cooks up in a hurry. The plant-based recipe takes advantage of canned lentils and is loaded with nutritious, anti-inflammatory power foods.

In a Dutch oven, heat the oil over high heat. Add the onion and sauté until softened, about 3 minutes. Add the carrots, Brussels sprouts, turnip and garlic, and sauté for an additional 3 minutes. Add the broth and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 5 minutes. Add the lentils, corn, salt, pepper and parsley, and cook for an additional minute to heat the lentils and corn. Total cooking time is about 15 minutes. Serve hot. Another tip: This soup is as versatile as it is simple. Feel free to use any kinds of beans or vegetables you have—it’s a great way to use up leftover vegetables at the end of the week. Store in a covered container in the refrigerator for a week, or in the freezer for longer. Nutritional information per serving (4 portions): calories: 240; total fat: 4g; total carbohydrates: 42g; sugar: 11g; fiber: 12g; protein: 10g; sodium: 870mg Excerpted from the book The Anti-Inflammatory Diet One-Pot Cookbook: 100 Easy All-in-One Meals, by Dorothy Calimeris and Ana Reisdorf. Also visit DorothyEats.com.

Yields: 4 to 6 servings 1 Tbsp extra-virgin olive oil 1 onion, chopped 3 carrots, peeled and sliced 8 Brussels sprouts, halved 1 large turnip, peeled, quartered and sliced 1 garlic clove, sliced 6 cups vegetable broth 1 (15-oz) can lentils, drained and rinsed 1 cup frozen corn 1 tsp salt ¼ tsp freshly ground black pepper 1 Tbsp chopped fresh parsley

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

Plant Medicine Section sponsored by Green Compass Global |CBD

NATURE

is my medicine PLANT MEDICINE SECTION

Ask these 5 questions before you buy CBD! by Pricila Rodriguez

Finding a CBD product that you trust can be a risky task these

days. Ever since the CBD boom in Houston you can find CBD nearly everywhere! You might have heard of a CBD product recommended by your best friend or sister but how do you know what you are really getting? No fear! Here I’ve complied 5 questions that I believe will allow you to make a more informed decision about the CBD you purchase. 1.) What’s the difference between Full Spectrum, Broad Spectrum and Isolate? This question will set the experts from salesmen apart. Anyone selling CBD should be able to explain to you the different extraction methods and the difference between why you would prefer one over the other. This question is especially important for anyone avoiding THC for themselves, pets or child. This brings us to the second question. 2.) Do you have batch and lab reports? If so, can I see them? Okay so this may be 2 in 1 but they are relevant to each other. What you see is what you get is not the case here. Let’s be frank, companys have a responsibility to have full transparency on their product labels, but we know that is not always the case so why not take that extra step of precaution and ask for the lab reports. Lab reports should be provided by a 3rd party lab to ensure standards from an independent lab are met not the company’s in-house standards. Also note that hemp regulations coming in the first quarter of 2020 will require CBD companies to have QR codes and batch numbers on their labels. 3.) Where do your products come from? U.S. made and U.S. grown are not the same! So, your products are derived from hemp grown in China or Europe, what’s the big deal? Hemp grown in other countries are great for industrial uses such as textiles and rope, but I would be wary of its use for CBD. With no strict regulation on the hemp coming ashore there is no limit as to what contaminants could be lurking in your bottle of CBD (another reason 3rd party lab reports are important). Companies often source CBD from other countries to save on the cost of growing but also compromise product purity in doing so. Stay on the safe side and look for a company whose products are “seed to sell”.

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4.) What product and method are best for me? This is easy. A CBD expert should be able to guide you on the best product and method of taking CBD that is best for you. Simple as that, if it seems they are trying to make a sell or give you a sales pitch chances are you’re not at the right place. 5.) What is CBD? Although the answer is simple, a CBD expert would put a lot of thought behind the answer and know how to explain a simple yet complex question. Feel free to ask a variation of the question such as, is CBD cannabis? Or Can CBD get me high? What is the difference between CBD and THC? Pricila Rodriguez is the owner of Sacred Leaf Zero CBD-The Heights. Sacred Leaf Zero CBD-The Heights 4721 N Main St #G Houston, TX 77009 832-409-5790 instagram.com/eatsleepbreathecbd

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COMING IN FEBRUARY We are stepping back from CBD for a month and will feature an article by Kathleen Barnes entitled “Four Plants that Fight Off Disease”. These are plants that you can purchase at your local supermarket and have probably used without knowing their healing properties. Check back to our Plant Medicine section each month to grow your knowledge of nature’s most versatile medicines. Pick up a FREE copy and pick up an extra to share with friends. Help spread the word about Natural Awakenings.

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calendar of events NOTE: All Calendar events must be received via email by the 5th of the month prior to publication. Email calendar@naturalawakenings-houston.com for guidelines and to submit entries.

January 2020 SATURDAY JANUARY 4TH Beautification Day & Mini Readings. 9am-2pm Help us beautify our church and grounds and get a reading on a donation basis. First Spiritualist Church of Houston 2115 Turner Drive Houston, TX 77093. firstspiritualistchurchofhouston.org Introduction to Mindfullness Meditation. 9 am. Lifestyle Docs hosts their monthly free meditation call. Open to everyone, beginners and seasoned meditators. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs. com Marva’s Holistic Fair. 10:00am-5:00pm. Psychics, tarot readers, palmists, healers, vendors of all sorts. Admission Free. LaQuinta Inn-Galleria on 610 West Loop North between San Felipe and Post Oak, 77027. psychicfairs.com 713-4443581 Lifestyle Doc’s Yoga Class. 10am. Join us for a beginner-friendly class which is healthy for the body and mind. Yoga can prevent illness and injury. It can also help reduce the burden of several chronic issues such as arthritis, pain management, cardiovascular disease & even depression and anxiety. $10. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com AWAKE New Year Festival 10am-10pm. Universal Door Meditation Center invites you to join them for a celebration of the New Year with Vietnamese food, dragon dancers, arts and crafts, live music and fireworks. Meet their teachers, Zen Master Thich Dieu Thien and Zen Master Thich Thong Hoi, tour Awake World and celebrate the Eternal Spring of Awake. (English IS spoken.) Universal Door Meditation Center 15202 Dora Lane Sugar Land, Texas 77498. 281-565-9718 universaldoor.org Pralaya Yoga Studio Teacher Training Open House. 11:30am-12:30pm. Everyone is welcome to attend to learn about the Pralaya Yoga Teacher Training Programs, ask questions, and sign up for 2020 programs which begin January 7th. Pralaya Yoga Studio 2303 Dunlavy Street Houston, TX 77006. 713-417-2765 pralayayoga.com Native American Drumming. 2pm. Sponsored by Daniel Antoon and Dr. Homer Garcia. Learn history and meaning of drumming. Drums and rattles available to use. Suggested fee $5.00. First Spiritualist Church of Houston 2115 Turner Drive Houston, TX 77093. firstspiritualistchurchofhouston.org SUNDAY JANUARY 5TH AWAKE New Year Festival 10am-10pm. Universal Door Meditation Center invites you to join them for a celebration of the New Year with Vietnamese food, dragon dancers, arts and crafts, live music and fireworks. Meet their teachers, Zen Master Thich Dieu Thien and Zen Master Thich Thong Hoi, tour Awake World and celebrate the Eternal Spring of Awake. (English IS spoken.) Universal Door Meditation Center 15202 Dora Lane Sugar Land, Texas 77498. 281-565-9718 universaldoor.org

Pure Plant-Lifestyle Docs Vegan Potluck. 1pm. Join Doctors Bandana and Munish Chawla for their monthly vegan potluck. Bring a vegan dish. Enjoy the food and conversation. Visit the website for more information and to register. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com TUESDAY JANUARY 7TH Pralaya Yoga Studio Teacher Training. Pralaya Yoga Houston is happy to announce that our 200 and 300-Hour Yoga Training programs will be starting January 7th. These programs are for you if you want to deepen your yoga knowledge and personal practice. And if you want to teach, there is a teaching option that will allow you to gain your Yoga Alliance certification at the 200-hour, or 500hour level. Pralaya Yoga Studio 2303 Dunlavy Street Houston, TX 77006. pralayayoga.com. 713-417-2765 THURSDAY JANUARY 9TH Full Moon Drumming. 7:30pm. Join us in honoring the Hunter Moon. Drums and rattles available for use. Suggested fee $5.00. First Spiritualist Church of Houston 2115 Turner Drive Houston, TX 77093. firstspiritualistchurchofhouston.org SATURDAY JANUARY 11TH The Way of the Shaman: Shamanic Journeying, Power & Healing. 9am-4:30pm Michael Harner’s Basic Workshop on Shamanism. Taught by Anthony Rios, guest faculty of The Foundation for Shamanic Studies (shamanism.org). Tuition $300/person. Homewood Suites, Galveston. Register at Paypal.me/ARiosGalveston . For more information contact Anthony Rios, 409-762-6027, anthony@shamanspirits.net Walk with a Doc 8am. Announcing a new walking program for everyone interested in taking steps for a healthier lifestyle. What better way to start your weekend than on your feet making strides to help your heart and improving your general health to live longer! Enjoy a short talk on a variety of health and wellness topics and then walk at your own pace, and have the opportunity to have questions answered by local physicians. Visit the website for more information and to register. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com Integrative Hatha Yoga 9:30am Therapeutic Asana practice designed to strengthen Mind/Body connection; increase flexibility, stamina and vitality. Small classes afford personal attention making progress attainable and real. The River Oaks 3433 Westheimer. RSVP Required. Call 713-9419992. conscioushealingnow.com YogaMass® 5pm. A unique worship experience engaging and integrating all of our dimensions -- physical, psychological, emotional, mental, 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. St. Andrew’s Episcopal Church Parish Hall 1819 Heights Blvd. Houston, TX 77009 Parking off of 19th Street. yogamass.com SUNDAY JANUARY 12TH The Way of the Shaman: Shamanic Journeying, Power & Healing 9am-4:30pm Michael Harner’s Basic Workshop on Shamanism. Taught by Anthony Rios, guest faculty of The Foundation for Shamanic Studies (shamanism.org). Tuition $300/person. Homewood Suites, Galveston. Register at Paypal.me/ARiosGalveston . For more information contact Anthony Rios, 409-762-6027, anthony@shamanspirits.net

NEW YEAR YIN with Rhia Robinson. 2-4pm. Winter asks us to slow down, conserve our energy and turn inward. The beginning of a new year is the perfect time to envision your path ahead with compassion and clarity. Utilizing the practices of Yin Yoga and self-inquiry, we’ll use this auspicious time to pause and reflect so that our forward motion may be filled with intention. $30. The Breathing Room 200 Westcott Street, Houston, Texas 77007. 713-864-2552. breathingroomhtx.com Going Green in Houses of Worship – Learn from Others! 2:30pm. The Interfaith Environmental Network of Houston invites you to learn how houses of worship in Houston are going green and consider what you could do in your own house of worship. Join speakers of a variety of faith backgrounds who will discuss work in their houses of worship to go green in their building, grounds, worship services, community service projects, advocacy, educational programs, and more. FREE. 1st Congregational Church 10840 Beinhorn Rd. Houston, Texas 77024 713-4689543. fcc-houston.org THURSDAY JANUARY 16TH-19TH CranioSacral Therapy 1 San Antonio. CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system, which is comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. Sessions will be held in San Antonio. To register and for information regarding tuition and early registration savings, prerequisites, recommended preparation, and class times, call 800-233-5880 or visit Upledger.com. SATURDAY JANUARY 18TH Native American Drumming.11am. Sponsored by Daniel Antoon and Dr. Homer Garcia. Learn history and meaning of drumming. Drums and rattles available to use. Suggested fee $5.00. First Spiritualist Church of Houston 2115 Turner Drive Houston, TX 77093. firstspiritualistchurchofhouston.org Electric Satsang with Dwain Briggs 6:30pm. Music, Mantras, & Meditation. Love donation of $10.00 suggested. First Spiritualist Church of Houston 2115 Turner Dr, Houston, TX 77093. firstspiritualistchurchofhouston.org SATURDAY JANUARY 25TH Integrative Hatha Yoga 9:30am Therapeutic Asana practice designed to strengthen Mind/Body connection; increase flexibility, stamina and vitality. Small classes afford personal attention making progress attainable and real. The River Oaks 3433 Westheimer. RSVP Required. Call 713-9419992. conscioushealingnow.com FRIDAY JANUARY 31ST Critical Mass-Houston. Assemble at 6:30 pm. Roll at 7:15pm. A casual bike ride starting from downtown Houston and going wherever. Cars rule the road every day, but one day a month we get together to celebrate our love for bicycles and have fun riding. Free. Guadalupe Plaza Park, 2311 Runnels St., 77003. criticalmasshouston. com

The Earth does not belong to us: We belong to the Earth. ~Marlee Matlin

plan ahead SATURDAY FEBRUARY 1ST Introduction to Mindfullness Meditation. 9 am. Lifestyle Docs hosts their monthly free meditation call. Open to everyone, beginners and seasoned meditators. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs. com Lifestyle Doc’s Yoga Class. 10am. Join us for a beginner-friendly class which is healthy for the body and mind. Yoga can prevent illness and injury. It can also help reduce the burden of several chronic issues such as arthritis, pain management, cardiovascular disease & even depression and anxiety. $10. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com SUNDAY FEBRUARY 5TH Pure Plant-Lifestyle Docs Vegan Potluck. 1pm. Join Doctors Bandana and Munish Chawla for their monthly vegan potluck. Bring a vegan dish. Enjoy the food and conversation. Visit the website for more information and to register. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com SATURDAY FEBRUARY 8TH Walk with a Doc 8am. Announcing a new walking program for everyone interested in taking steps for a healthier lifestyle. What better way to start your weekend than on your feet making strides to help your heart and improving your general health to live longer! Enjoy a short talk on a variety of health and wellness topics and then walk at your own pace, and have the opportunity to have questions answered by local physicians. Visit the website for more information and to register. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com SATURDAY FEBRUARY 15TH Introduction to Mindfullness Meditation. 9 am. Lifestyle Docs hosts their monthly free meditation call. Open to everyone, beginners and seasoned meditators. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs. com Lifestyle Doc’s Yoga Class. 10am. Join us for a beginner-friendly class which is healthy for the body and mind. Yoga can prevent illness and injury. It can also help reduce the burden of several chronic issues such as arthritis, pain management, cardiovascular disease & even depression and anxiety. $10. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com SATURDAY-SUNDAY FEBRUARY 22-23 Continuing Acupuncture Education Conference. American College of Acupuncture and Oriental Medicine (ACAOM) will be hosting our Continuing Acupuncture Education (CAE) Conference and would like to invite your participation. An “Artificial Intelligence in Healthcare and Integrative Medicine” theme is added to the traditional acupuncture conference, offering a platform for modern technology to collide with ancient wisdom; Eastern medicine to meet with Western medicine. $350, $318 before Feb. 10. Wyndham Hotel @ Energy Corridor (West Houston) 14703 Park Row, Houston, Texas 77079 https://www.acaom.edu/ continuing-education/

THURSDAY-SUNDAY MARCH 19-22 CranioSacral Therapy 1 Houston. CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system, which is comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. Sessions will be held in Houston.. To register and for information regarding tuition and early registration savings, prerequisites, recommended preparation, and class times, call 800-233-5880 or visit Upledger.com. SATURDAY & SUNDAY MAY 2 & 3 25th Annual Keels & Wheels Concours d’Elegance. 10am=5pm. This is a nationally acclaimed, as the largest classic car and vintage wooden boat show in the United States. The show takes place each spring at the Lakewood Yacht Club in beautiful Seabrook, Texas. Online advance tickets $30. Lakewood Yacht Club 2322 Lakewood Yacht Club Drive Seabrook, TX 77586. keels-wheels. com

monday Food Not Bombs. 8pm. Help provide free vegan meals for Houston’s homeless. Volunteer, donate or just come see what we do. Free. Downtown Library Courtyard 521 Lamar, 77002. houstonfoodnotbombs.org

tuesday Yoga at Bodhi. 6:15-7:15pm. Basic beginner level yoga for all stages and student. Men’s and women’s mixed small group class focuses on just the fundamentals and function of movement with breath. Mats and props provided. Bodhi Essential Oils 505 8th Street Kemah, TX 77565. 281-5496051. bodhiessentialoils.com Meditation at Bodhi. 7:30-8:00pm. Come learn the basics - its easy and soo incredibly good for you! Guided Nidra (yogic sleep), Mala (prayer beads), & Mantra (Sanskrit chanting) will also be offered. Bodhi Essential Oils 505 8th Street Kemah, TX 77565. 281-549-6051. bodhiessentialoils.com Vegan World Radio. 7:00 pm. Hosted by VWR Collective. Telling the story of the vegan revolution that’s saving the animals, the planet and our health. KPFC: Community Radio 90.1 FM. kpft. org

wednesday Blissful Quests® with Doyle Ward-The Podcast. LIVE ON AIR: Wednesdays at 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/ Urban Ride. 6:30pm. Route is 20 miles. Riders should be comfortable keeping a pace of 18-20 mph. Helmet, front/back light, spare tube, CO2 cartridges are required. Earphones not allowed. Speed may vary. Safety comes first. Free. Urban Bicycle Gallery, 4814 Nett St., 77007 judy@ urbanbicyclegallery.com

If You Are Reading This, So Are Your Potential Customers.

Houston NaturalAwakenings-Houston.com

713-927-6540

Blue Line Bike Ride. 7pm. Multiple rides leave from the Heights location on Wednesday evenings. Each ride has its own route and pace, so come out and decide which works best for you! Free. Blue Line Bike Lab, 3302 White Oak Drive, 77007. 713-802-1707 https://bit.ly/2CP6zSI 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 Beginning Zen Meditation. 7:30-9:30pm. Feeling stressed? Want something to help you feel better? Try meditation with us. Free, registration required. Chung Tai Zen Center of Houston. 12129 Bellaire Blvd., 77072. 281-568-1568. cthouston.org Wednesday Open Healing Meditation 7:30 p.m. Healing Meditation followed by Message service using psychometry and messages from Spirit. Service fee $5.00. First Spiritualist Church of Houston 2115 Turner Dr, Houston, TX 77093. firstspiritualistchurchofhouston.org Food Not Bombs. 8pm. Help provide free vegan meals for Houston’s homeless. Volunteer, donate or just come see what we do. Free. Downtown Library Courtyard 521 Lamar, 77002. houstonfoodnotbombs.org Drum Circle at Midnight 12mn-2am $6.00 Last Concert Cafe 1403 Nance St. 77002. 713-2268563 www.lastconcert.com

thursday Grace2Go. 7:00-8:30am. On the go? Want a boost to the start of your day? Drive thru for free coffee, a breakfast bite, and prayer if desired. All are welcome. Grace Episcopal Church, 4040 W. Bellfort, 77025. www.graceinhouston.org. Museum of Fine Arts-Houston. 10am-9pm. If you have not spent time enjoying the art exhibits at MFAH, what are you waiting for? Free. MFAH, 1001 Bissonnet, 77005. 713-639-7300 mfah.org Free Family Thursdays at The Health Museum. 2:00pm-7:00pm. Free entry into The Health Museum to enjoy permanent and traveling exhibits (DeBakey Cell Lab requires a $3 fee) on Thursdays. The Health Museum, 1515 Hermann Dr., 77004. thehealthmuseum.org 713-521-1515 Children’s Museum of Houston. 5-8pm. Enjoy all the interactive exhibits at the museum with your children. Free. Children’s Museum, 1500 Binz, 77004. 713-522-1138 cmhouston.org Yoga at Bodhi. 6:15-7:15pm. Basic beginner level yoga for all stages and student. Men’s and women’s mixed small group class focuses on just the fundamentals and function of movement with breath. Mats and props provided. Bodhi Essential Oils 505 8th Street Kemah, TX 77565. 281-5496051. bodhiessentialoils.com

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

Meditation at Bodhi. 7:30-8:00pm. Come learn the basics – it’s easy and soo incredibly good for you! Guided Nidra (yogic sleep), Mala (prayer beads), & Mantra (Sanskrit chanting) will also be offered. Bodhi Essential Oils 505 8th Street Kemah, TX 77565. 281-549-6051. bodhiessentialoils.com Meditation Class: Discovering the Awake Within. 7-9pm. Zen Master Thich Dieu Thien closely guides and interacts with students to realize Awake Mind is already within, they have the capacity to Wake Up, and how to apply meditation. Suggested donation $50/month. Pre-registration required. Universal Door Meditation Center, 15202 Dora Lane, Sugar Land, 77498. universaldoor.org 281-565-9718

friday

Children’s Story Hour. 10:00am-11:00am. Bring your little ones to listen to a story and after the reading, children are invited to participate in a fun activity like coloring a picture or planting a seed to take home. For more information, visit hermannpark.org. The Family Garden in the McGovern Centennial Gardens, 1500 Hermann Dr., 77004. 713-524-5876 Unfoldment Meditation Class. 8 p.m. Class Led by Pastor Ken Pitman. Learn to meditate, connect with the Divine within, and deliver messages from Spirit.. Event fee $10.00 First Spiritualist Church of Houston 2115 Turner Dr, Houston, TX 77093. firstspiritualistchurchofhouston.org Food Not Bombs. 8pm. Help provide free vegan meals for Houston’s homeless. Volunteer, donate or just come see what we do. Free. Downtown Library Courtyard, 521 Lamar, 77002. houstonfoodnotbombs.org Simply Wonderful Fridays. 6pm. Bhakti Urban Farm is an oasis of learning, located just 10 miles from downtown Houston. The word Bhakti means love and devotion which implies service through peace, harmony and sustainability. Join us for cow feeding, hatha yoga, sacred chanting spiritual talk and a free veg dinner. FREE. Bhakti Urban Farm 5415 Wheatley Street, Houston, TX 77981. 832-570-8252. facebook.com/bhaktiurbanfarm

saturday Beginning Zen Meditation. 10am-12n. Feeling stressed? Want something to help you feel better? Try meditation with us. Free, registration required. Chung Tai Zen Center of Houston, 12129 Bellaire Blvd., 77072. 281-568-1568. cthouston.org Children’s Zen Meditation. 10am-12n. Open to children ages 4-12. Parents must be present and participate. Free, registration required. Chung Tai Zen Center of Houston, 12129 Bellaire Blvd., 77072. 281-568-1568. cthouston.org The Third Testament, 10am, Introduction to the life work of Martinus. Live Stream with chat questions. Free. Online. 941-462-3177. www. TheThirdTestament.info

sunday Sunday at Houston Zen Center. 8am-11am. We start with Morning Service followed by meditation, then work practice - mindful cleaning and straightening in the Meditation Hall and the Center’s grounds, then a dharma talk. Free. HOUSTON ZEN CENTER, 1605 Heights BLVD., 77008. 713869-1952. houstonzen.org Christian Meditation. 9:00am-9:30 am. Experience meditation and contemplative prayer in preparation for receiving Holy Communion at the 10am worship service. All are welcome. Grace Episcopal Church, 4040 W. Bellfort, 77025. www. graceinhouston.org info@graceinhouston.org or 832-667-8601. Sunday Services First Spiritualist Church of Houston. 10:30am-12:30pm Spiritualism is a common sense religion, one of knowing and living. Healing Service followed by lecture then Spirit Greetings Message Service. Music Director Dwain Briggs. Private readings available after service. First Spiritualist Church of Houston 2115 Turner Dr, Houston, TX 77093. firstspiritualistchurchofhouston.org Acoustic Jams. 11am. Easy listening music to brunch by. No cover charge. Last Concert Café, 1403 Nance St., 77002. 713-226-8563 www. lastconcert.com Public Dharma talk with Zen Master Thich Dieu Thien. 11:30am-1:00pm. We welcome people of all cultures, religions, and backgrounds to attend the public Dharma talks with Zen Master Thich Dieu Thien. 15202 Dora Lane, Sugar Land, 77498. (Free, donations welcome. Optional lunch follows.) www.universaldoor.org 281-565-9718 Youth and Teen Program at Universal Door Meditation Center. 11:00am–12:30pm. For youth grades 1-12. This weekly program guided by Zen Master Thich Dieu Thien allows youth to have a chance to open their eyes to the Awakened happiness already within and discover the world of AWAKE. Registration required, call for more details. Universal Door Meditation Center, 15202 Dora Lane, Sugar Land, 77498. universaldoor.org 281-565-9718 Awake Tour. 10:30am-11:30am. Drop in for the grand tour of our Awake landscape at Universal Door Meditation Center! Everyone is welcome! Come and find out what is Awake, who is our Awake teacher Zen Master Thich Dieu Thien, and have a chance to touch with the Awake already within. Free, donations welcome. Universal Door Meditation Center - 15202 Dora Lane, Sugar Land, 77498. www.universaldoor.org 281-5659718 *Please arrive 10 minutes prior as tours begin on time* Food Not Bombs. 7pm. Help provide free vegan meals for Houston’s homeless. Volunteer, donate, or just come see what we do. Free. Downtown Library Courtyard 521 Lamar, 77002 houstonfoodnotbombs.org Sunday Love Feast. 5:00pm. A free vegetarian meal for any and all. Free. ISKCON Temple 1320 West 34th Street, 77018. 713-686-4482 iskconhouston.org 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

community resource guide ACUPUNCTURE Houston Integrative Health, Acupuncture and Mindful Movement 716 Chelsea Blvd. Houston, TX 77006 832-215-02930 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 mindbody medicine. Follow him on Facebook and call him today for a FREE phone consultation. See

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COACHING 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 See ad on page 12

COLONICS JOYCE LONG’S WELLNESS INSTITUTE

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CRYSTALS MALLOTT’S HARDWARE AND VARIETY STORE 115 Midway Street Spring, TX 77373713-299-1062 Mallotts.com You can find furniture, home decor, accent items, gift items, framed butterflies and one-of-a-kind delights that are brought in daily to change things up and to keep a wonderful inventory for their customers. They have the best selection of geological treasures in North Harris County. Whether you’re a mineral collector or a metaphysical enthusiast, they can help. From thumbnail collectibles to gorgeous cabinet specimens to Chakra Stones and Healing Crystals, they offer a phenomenal selection. They also carry Palo Santo. Now that the weather has gotten nice, plan a short day-trip to Old Town Spring and drop by. See Ad page 17

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

INDIVIDUAL NUTRITIONAL PROTOCOLS LINDA ISAACS, MD 2500 W. William Cannon Dr., Suite 603 Austin, TX 78745 737-208-0831 DrLindaI.com 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.

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

HAIR DESIGN VENUS HAIR DESIGN

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

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MASSAGE PHOENIX SCHOOL OF MASSAGE 6600 Harwin Drive Houston, TX 77036 713-974-0360 themassageschool.com

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THE HEALING PATH MASSAGE 4151 Southwest Freeway, Suite 125 Houston, TX 77027 346-980-5907 Thpmassage.wix.com/Houston

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MEDICAL INTUITIVE INTEGRATIVE THERAPIES FOR NATURAL HEALING & WELLNESS

UNIVERSAL DOOR MEDITATION CENTER 15202 Dora Lane Sugar Land, TX 77498. universaldoor.org 281-565-9718

Awake teacher and founder of Universal Door Meditation Center, Zen Master Thich Dieu Thien, gives public dharma on Sundays from 11:30 AM – 1:00 PM, to help everyone realize the Awake Mind that is already within, and that they have the capacity to Wake Up. We welcome people of all cultures, religions, and backgrounds! Free, donations welcome! Also drop in for the grand tour of our Awake landscape on Saturdays from 10-11 AM, and Sundays from 10:30-11:30 AM. Attend our FREE tour to find out what is Awake, who is our Awake teacher Zen Master Thich Dieu Thien, and have a chance to touch with the Awake already within you! See Ad page 14

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METAPHYSICAL STORE

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Mere steps away from Kemah Boardwalk we are a peaceful shop featuring Charlotte’s Web CBD, doTERRA Oils, Yoga & Meditaton classes. Open Mon-Sat 12n-6pm. Mention this ad for a 15% discount on your entire puchase. See ad page 5

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NATURAL HORMONES MEDITATION CHUNG TAI ZEN CENTER OF HOUSTON

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SOUND THERAPY BIOFIELD TUNING with Laurie Maloney 3222 Mercer Street Houston, TX 77027 UnwindStudeo.org

Biofield Tuning is sound therapy using tuning forks to bring well-being to your body, mind & spirit. All disorders can be perceived as “dissonance” in our energy field.By diminishing the dissonance, BT can alleviate & even eradicate physical, mental and/or emotional symptoms. Visit my website for more information. See Ad page 18

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SPIRITUALITY GRACE EPISCOPAL CHURCH 4040 West Bellfort Street Houston, TX 77025 713-666-1408 GraceInHouston.org

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FIRST SPIRITUALIST CHURCH OF HOUSTON 2115 Turner Dr. Houston, Texas 7093 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 Sunday Healing & Spirit Greetings 10:30 a.m. Wednesday Open Healing Service 7:30 p.m. Friday Unfolding Mediation Class 8:00 p.m.

THERMOGRAPHY Thermal Imaging Services

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YOGA UNWIND STUDIO 3222 Mercer Street Houston, TX 77027 UnwindStudeo.org

Unwind into Wellness. Unwind Studio offers a variety of classes in Meditation & Mindfulness, and Yoga. We are a boutique studio, with small classes for a personalized experience. Our yoga classes are designed to balance and restore the body, mind & spirit. See our website for class descriptions. Unwind also offers energy healing therapies, such as Biofield Tuning, Crystal Light Therapy and Reflexology. Try a class today, or book an energy healing session. Mention Natural Awakenings and take 10% off of any energy healing session. See ad on page 18

Integrative Hatha Yoga for Mind-Body-Spirit 9:30 am 2nd & 4th Saturdays The River Oaks 3433 Westheimer 713.858.8595 conscioushealingnow.com Therapeutic Asana practice designed to strengthen Mind/Body connection; increase flexibility, stamina and vitality. Small classes afford personal attention making progress attainable and real. RSVP REQUIRED: 713-941-9992 Lin’s knowledge & passion for Yoga are evidenced by her warm and personable teaching style.Visit conscioushealingnow.cin for more information. See ad on page 9

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Copper in new device stops cold and flu

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, by Doug Cornell no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and they touched the surface,” he said. copper stops colds cause misery. People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills Scientists say the high conductance deadly germs that colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA16. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Bill Moyers on Covering Climate Now by Julie Marshall

Bill Moyers, an

American icon of broadcast journalism, continues to inspire generations through his political commentary, documentaries and award-winning books, including the landmark 1988 PBS series Joseph Campbell and The Power of Myth. Beginning his career at 16 as a cub reporter in Marshall, Texas, he went on to earn more than 30 television Emmys, as well as prestigious career awards in film and television. Moyers announced his retirement in 2017 at the age of 83. However, this past spring, the journalist spoke at a Columbia Journalism Review conference, calling upon the nation’s reporters and news outlets to join the Covering Climate Now project in order to push a cohesive message of science and truth—that it’s not too late for our planet and all of its inhabitants, but first we all need to grasp what’s at stake.

When did you first hear of global warming?

Early in 1965. I was a special assistant to President Lyndon Johnson, and famous oceanographer Roger Revelle was a member of the White House science advisory committee. The scientific community had largely believed that we didn’t have to worry about carbon dioxide because the oceans would quickly absorb any excess. Revelle blew that consensus apart with his discovery that it was instead rising into the

atmosphere—which meant slowly, then more swiftly turning up the temperature of the planet, as if the Earth was now a vast furnace; warming oceans, melting Antarctica, rising seas. What was your response? A twinge of disbelief, a little shock. But this was no wild alarmist sitting at that table. Well, LBJ took science seriously. As president, he gave the green light for the first official report on the potential threat to humanity from rising CO2 levels. Go online to “Restoring the Quality of Our Environment—1965,” and read Appendix Y4—Atmospheric Carbon Dioxide. He told us to distribute the report widely. One year later, his energy and attention and our resources were diverted to the war in Vietnam.

What prompted your sense of urgency now in taking the media specifically to task for its general lack of coverage of the climate crisis?

Reality. The hottest temperatures on record, fueled by greenhouse gas emissions. Hurricanes of extraordinary force and frequency. Floods, tornados, wildfires. Mass migration as a result of crop failures. A president who calls climate disruption a hoax. A cabinet and Congress protecting the profits of the fossil fuel industry. David Attenborough told the UN Climate Summit, in Poland,

that we’re talking about “the collapse of our civilizations and the extinction of much of the natural world.” But our corporate media was more obsessed with the new “royal” baby born in Britain.

What is the nature of the Covering Climate Now project?

Covering Climate Now is a big cooperative effort to tell the true story of what is happening and what we can do to change it—the story of fighting back against extinction, of coming to our senses. Our aim is to help beleaguered journalists and news organizations to abandon old habits, adopt best practices and overcome the usual obstacles—such as how to convince their own management to invest in better climate coverage and how to pay for it.

How crucial will the role of media be in influencing meaningful action on the most critical issue of our time?

Who else will sound the trumpet and be heard? We can take our readers, viewers and listeners to the ends of Earth, where oil palm growers and commodities companies are stripping away forests vital to carbon storage—and connect the dots. We can take them to the American Midwest, where this past spring’s crops brought despair and bankruptcy as farmers and their families were overwhelmed by floods—and connect the dots. And we can take them to Washington, D.C., and a government that scorns reality as fake news, denies the truths of nature and embraces a theocratic theology that welcomes catastrophe as a sign of the returning Messiah—and connect the dots.

What accounts for your own sense of urgency?

Photographs of my five grandchildren above my desk. Facts taped to the wall, like this one: The UN Intergovernmental Panel on Climate Change—an essentially conservative body—gives us 12 years to make the massive changes to drastically reduce global greenhouse gas emissions 45 percent below 2010 levels. And something Roger Revelle said many years ago that is lodged in my head: “Earth’s our home. Let’s not burn it up.” Julie Marshall is a Colorado-based journalist and author. Connect at FlyingBurros@gmail.com.

healthy kids

RAISING ENVIRONMENTALISTS Teachers Prep Kids for the Future by Yvette C. Hammett

Educators have switched from preaching

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

to kids about environmental degradation to using hands-on lessons to get K-12 students not only interested in the world’s environmental priorities, but also actively participating in solutions, maybe even seeking out related careers. “You hope students can translate passion into intellectual curiosity on these subjects and develop the expertise so they can go beyond being an activist to being an advocate,” says Kenneth Walz, Ph.D., who works on the Wisconsin K-12 Energy Education Program at the University of Wisconsin-Stevens Point. Walz, who teaches chemistry, engineering and renewable energy at Madison Area Technical College, also serves as its director of the Center for Renewable Energy Advanced Technological Education. While K-12 environmental education still has no specific niche in curriculum, according to a case study of The National Academies of Sciences, Engineering and Medicine, numerous groups and educators are working to ensure the next generation is prepared for the environmental challenges it will certainly face. Today’s educators believe hands-

on learning will prepare Generation Z and those that follow to look for solutions and even seek active roles to implement them. Aaron Baker, a Sussex, New Jersey, advanced placement environmental science instructor and a two-time winner of the U.S. Environmental Protection Agency Region 2 Presidential Innovation Award, says the key to getting through to the next generation is showing them a problem that’s close to home that they can touch and feel, and then relating it to a global issue. “A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community,” Baker says. “We collaborate with the Wallkill River Watershed Management Group to restore riparian areas and increase biological diversity.” The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school. “This type of hands-on work not only has a direct relationship to their lives here in Sussex County, but is also relevant to similar issues on a global scale.” The 30-year-old National Environmental Education Foundation (NEEF) no longer sends speakers to schools. Instead, it encourages teachers to get the students

outside working with partners like the National Park Service or the U.S. Forest Service to learn about real world problems near their homes, says Robert Sendrey, program director of environmental education. Motivation and inspiration are key, he says. “We were created to help make the environment more accessible, relatable, relevant and more connected to the average American’s life.” Rather than focusing on the negative aspects of climate change and the challenges ahead, NEEF promotes a healthy lifestyle and emphasizes the need for clean air and water. “We emphasize the well-being of people, which is directly related to the health of the environment,” Sendrey says. Success starts with a change in attitude and awareness, and ultimately needs to culminate with action, he says. For example, NEEF teamed up with zoos and aquariums for the Skip the Straw campaign, educating the public about the environmental harm caused by single-use plastics. The University of Wisconsin K-12 education program focuses on environmental impacts of the energy sector—especially on air and water quality. “If you are burning coal to produce electricity, it creates all

A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community. ~Aaron Baker kinds of atmospheric pollution—acid rain and soot that causes respiratory illness,” says Walz. “If we weren’t burning fossil fuels, urban smog wouldn’t even be a thing.” The energy curriculum for students includes content on biofuels and electric transportation. “For them, it is more thinking about the types of transportation they use, whether they are driving, riding a bike or taking a bus.” They don’t get to choose what kind of fuel the bus runs on, but they can be educated to be good future consumers, he notes. “I think they appreciate the issue,” Walz says of the students. “Middle schoolers bring the passion. That sort of raw, emotional angst is something we left behind in our teenage years. Adults have been way too complacent for way too long.”

We emphasize the well-being of people, which is directly related to the health of the environment.

Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.

~Robert Sendrey

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After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started. ~Laura Durenberger

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GREEN THERAPY

Ecopsychology and the Nature Cure by Ronica A. O’Hara

For clients of family therapist Christian

Dymond, the path to wellness begins on his 10 acres of woods and meadows in Milton, Vermont, walking alongside him, sitting by a babbling brook, watching squirrels gather nuts or the sun slowly set, breathing in the piney air. “There is a sense of safety that comes from being in the forest,” Dymond says. “Safety is necessary in order for the client to open up and share themselves with another human being.” Children, too, readily respond: “Getting a child outside into nature can bring life back into their eyes. Every day I see this happen.” The sweeping Santa Barbara beach is the office of clinical psychologist Maria Nazarian, Ph.D., as she accompanies clients on hour-long barefoot walks that might include a mindfulness exercise, goal-setting and meditation—all while watching waves foam, pelicans glide and sun-sparkles on the water. “When we feel connected to the world around us, we experience more joy and belonging, less depression and less anxiety, all of which increase our thinking, creativity, well-being and generosity,” she says. Their practices, known as ecotherapy, green therapy or nature-based therapy, are an outgrowth of a ballooning branch of

psychology known as ecopsychology, which investigates the critical links between nature experiences and human well-being. In examining such matters as our neurological responses to nature, how climate change and weather disasters lead to anxiety and depression, how nature deprivation affects children, and why nature can produce transcendent awe, the field is reshaping the way that therapists and doctors help both adults and children heal. Ecopsychology is a relatively new discipline. Little more than two decades ago, historian Theodore Roszak pointed out in Psychology Today that in the Diagnostic and Statistical Manual of the American Psychiatric Association, one of the most-diagnosed categories involved sex: “In mapping sexual dysfunction, therapists have been absolutely inspired… [but] the volume contains only one listing remotely connected to nature: seasonal affective disorder.” Now, as the planet’s dire plight becomes a source of mounting concern, that professional neglect is rapidly changing. The field of ecopsychology has produced more than 100 authoritative studies linking nature to not only physical, but mental health. Researchers have found that spending time in nature settings helps lower stress, anxiety

and depression, boosts positive to academic degree programs for There is a sense of safety mood, improves resilience and therapists. Major health insurers that comes from being in immune response, increases life are financing pilot programs to expectancy, decreases anger, the forest. Safety is necessary in order for the measure time-in-nature outcomes, reduces blood pressure, eases and electronic health records are client to open up and share themselves with starting to include nature prescripcomputer fatigue and enhances energy, concentration and cognitions, as well as pharmaceuticals. another human being. tive functioning. Happily, it’s a therapy that can Recently, Danish be self-prescribed. After Laura Du~Christian Dymond researchers found that children renberger, who blogs at Reduceraised in the least-green neighReuseRenewBlog.com, gave birth borhoods were 55 percent more to her son, she found symptoms of likely to develop a serious mental illness than children that grew her generalized anxiety disorder at an all-time high, and ultimately up in the greenest neighborhoods, regardless of social standing, linked it to rarely affluence or parental mental illness. A British study of nearly 20,000 leaving her house. When she goes too long without being outside, people published in Scientific Reports concluded that spending at she says, “My anxiety spikes. I am irritable. My energy is low. least two hours a week in nature, whether in brief breaks or long I don’t feel motivated or creative.” stretches, is an optimal amount of time to feel a sense of better Now, even during the fierce Minneapolis winters, she is health and well-being. dedicated to spending half an hour a day in nature: “After my time Putting these findings in motion, doctors, therapists, outdoors, I feel grounded, renewed, energized and much more naturopaths, nurse practitioners and other health providers clearheaded than before I started.” are increasingly suggesting and prescribing time in nature, espe As ecotherapist Dymond puts it: “Nature is always there for cially for children. As of July 2018, there were 71 provider-based people to heal themselves in.” nature-prescription programs in 32 states, potentially involving hundreds of thousands of patients, according to a survey by the Institute Ronica A. O’Hara is a Denver-based health writer. Contact her at at the Golden Gate National OHaraRonica@gmail.com. Parks Conservancy. Ecopsychology research programs are opening at medical centers and universities, and ecotherapy classes are being added

How to Practice Personal Ecopsychology n Spend two hours or more each week outdoors in natural settings, in either short or long blocks of time. n Take a free online course to gain an in-depth understanding of ecopsychology at Tinyurl.com/IntroEcopsychology. n Read books like Vitamin N: The Essential Guide to a Nature-Rich Life, by Richard Louv, or The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams. n Bring plants, flowers, seashells, pebbles and other reminders of nature into work and home settings. n Garden outdoors or keep a kitchen herb garden indoors. n Join a local birdwatching group. n Use nature scenes as wall art and screensavers. n Find more ideas at RunWildMyChild.com/incorporating-nature-into-daily-life. SATURDAY JAN 11TH Walk with a Doc 8am. Announcing a new walking program for everyone interested in taking steps for a healthier lifestyle. What better way to start your weekend than on your feet making strides to help your heart and improving your general health to live longer! Enjoy a short talk on a variety of health and wellness topics and then walk at your own pace, and have the opportunity to have questions answered by local physicians. Visit the website for more information and to register. Lifestyle Docs 4500 Bissonnet Street, Ste 355 Bellaire, TX 77401. embeelifestyledocs.com

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Track your health from the comfort of your own home

NATURAL HEALING FOR HANDS Getting a Grip on Pain by Marlaina Donato

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Most of us take our hands for granted until

buttoning a shirt or opening a jar becomes a daunting task. Getting a grip on that pain and loss of function with holistic solutions can be a game-changer. Inflammatory conditions like rheumatoid arthritis and osteoarthritis, as well as repetitive motion syndromes like carpal tunnel, are commonly linked to hand and wrist pain, and effective treatment relies on identifying the underlying cause. “Systemic inflammation will be an issue in any case, but the root condition needs to be addressed,” says Kiva Rose Hardin, a New Mexico-based herbalist and co-editor of Plant Healer Magazine. Carpal tunnel, for instance, is not always a repetitive injury syndrome; it can sometimes be triggered by endocrine imbalances such as hypothyroidism, she says. Susan Blum, M.D., author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally, agrees on both the role of inflammation and the importance of looking beyond the diagnosis itself. “Inflammation is a process in the body, an end result, and we have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections.” By finding the trigger, relief is within reach with non-surgical solutions and natural approaches such as physical therapy, specialized yoga, acupuncture, essential oils and inflammation-taming foods and herbs.

Gut Check

Factors like leaky gut syndrome, stress and inadequate nutrition can all kick inflammation into overdrive. The right dietary adjustments can go a long way toward putting on the brakes. “Inflammation from compromised gut health can contribute to

We have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections. ~Susan Blum both rheumatoid and osteoarthritis,” Blum notes. “Abdominal fat releases inflammatory molecules into the joints, so metabolic syndrome should [also] be looked at as a factor in osteoarthritis.” The simplest place to begin is to pay attention to food quality, she says. “Choose whole foods high in nutrients and fiber; eliminate all processed food; read labels to spot hidden sugars and food dyes.” Blum, the founder of the Blum Center for Health, in Rye Brook, New York, initially guides her patients on an elimination diet to find dietary triggers like soy, corn, gluten, dairy, sugar and eggs. She also recommends a diet that is 70 percent plant-based and includes cold-pressed, solvent-free oils such as high-quality olive oil. Blum cautions against nightshade vegetables like eggplant, tomatoes, peppers and white potatoes that can trigger osteoarthritis pain.

Exercise and Prevention

Improper posture can set off a domino effect from neck to fingertips, resulting in carpal tunnel syndrome and other troublesome conditions. Prevention can go a long way. “Stretching and strengthening are the best ways to prevent injury or pain,” says physiotherapist Kelly Picciurro, of Spring Forward Physical Therapy, in New York City.

Systemic inflammation will be an issue in any case, but the root condition needs to be addressed. ~Kiva Rose Hardin Picciurro emphasizes exercise for rheumatoid arthritis sufferers. “It’s vital that these patients maintain a certain level of mobility, and [physical therapy] can improve that.” Those with repetitive strain injuries also respond well to gentle yoga postures like tree pose, upward hands and upward fingers. In general, yoga helps upper body muscles support and align the hands, wrists and elbows.

Snuffing Out Pain

Acupuncture, especially with a focus on postural muscles of the neck and back, can be effective in reducing pain and inflammation. Hot and cold treatments can bring relief for arthritis flare-ups. Circulation and resulting improved cell nutrition can be achieved by employing heat via showers, baths and heating pads. For acute pain, cold from an ice bag or frozen vegetables wrapped in a towel for 20-minute intervals reduces swelling by reducing circulation and dulling pain signals. Pain-reducing herbs such as cat’s claw, aloe vera, green tea, ginger, borage oil and chili pepper can all help fight systemic inflammation. Curcumin, the active ingredient in turmeric, is also a heavy hitter. Blum recommends at least 1,000 milligrams daily of curcumin that is formulated with pepper or a phospholipid for optimal absorption. A 2018 study published in The Journal of Nutritional Biochemistry found that the combination of curcumin and black pepper can repress inflammation signals in the intestines. Essential oils such as peppermint, eucalyptus, ginger, Roman and German chamomile, lavender and balsam fir are also effective in reducing pain, and have anti-inflammatory properties. A few drops can be added to Epsom salts for a bath or diluted and rubbed onto the area three times daily. Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

FEBRUARY

Coming Next Regenerative Medicine plus: Cardiovascular Health

STRATEGIES FROM THE EXPERTS

Food tips from Susan Blum, M.D.

Replace refined sugar with maple sugar, coconut sugar or honey, all of which offer nutrients and minerals. Avoid overly processed agave nectar. If meats are consumed, choose organic and grass-fed. Choose whole grains.

Herbal suggestions from Kiva Rose Hardin

For topical pain-relieving applications, look for a fat/oil-based preparation with mint or cayenne for faster action. Powdered herbs in mass-produced capsules can lose medicinal efficacy quickly. Alcohol or glycerine-based tinctures are good choices that can be convenient when traveling. Ginger is an effective anti-inflammatory that can be added to food. Solomon’s Seal (Polygonatum), sustainably sourced, is especially useful in the treatment of rheumatoid arthritis; the rhizome of this plant seems to work on the synovial fluid of the joints. Reishi (Ganoderma lucidim) is an important part of any autoimmune formula. A decoction or extract is beneficial for arthritis, fibromyalgia and lupus. Ashwagandha (Withania somniferum) reduces stress and anxiety while moderating inflammation; it is especially effective in the treatment of autoimmune disorders and endocrine disruption. Hawthorn (Crataegus) reduces systemic inflammation and has a moderating effect on most forms of arthritis and joint pain; it also strengthens the collagen matrix of the body and supports overall joint health.

Computer posture reminders from Kelly Picciurro

Elbows should rest at about a 90-degree angle and comfortably at the side. Wrists should lie in a neutral position; not be too extended or flexed. The keyboard and mouse should be close to the body to avoid excessive reaching of the hands.

natural pet

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WHEN OLDER PETS GET QUIRKY Dealing With Cognitive Dysfunction Syndrome by Julie Peterson1

As dogs and cats get older, they may slow

down or have other physical issues. Some experience cognitive decline which resembles Alzheimer’s disease in humans. It presents differently in every pet and can include numerous symptoms that begin gradually, sometimes just seeming like quirky behavior instead of a disease. Cognitive dysfunction syndrome (CDS) can affect dogs or cats, and there is currently no known cause or prevention. Progress has been made on Alzheimer’s research in humans, with neurologists discovering that plaque buildup in the brain does not cause the disease: That is the immune system’s response to the disease. Necropsies on dogs with CDS have shown similar plaque buildup in the brain. “Unfortunately, little research has been done regarding this condition, so we can only hope to use human studies to gather information that will help our affected pets,” says Dennis W. Thomas, DVM, a holistic veterinarian in Spokane, Washington, and author of Whole-Pet Healing: A Heart-to-Heart Guide to Connecting with and Caring for Your Animal Companion. With no test available for CDS,

pets are diagnosed by excluding medical and behavioral problems that can resemble having the ailment.

Signs to Watch For

Issues that could point to CDS include: n Confusion or disorientation: standing in a corner, difficulty walking through doorways, walking in circles or trouble following familiar routes n Decreased activity: sleeping excessively, seeming withdrawn, lack of grooming, loss of interest in toys, people or food n Restlessness, anxiety or compulsiveness: waking often at night, whining or yowling, new fears, pacing or constantly licking n Attention seeking: wanting to be near humans and showing high distress when left alone n Incontinence: soiling the house after previously being house-trained n Irritability or aggression: growling/hissing or biting without cause These troubles could also be indicative of a treatable condition, such as a urinary tract infection or an injury, so it’s essential to have the pet examined.

Keep your dog’s mind active by providing games and

Caring for the Patient

While CDS will continue to alter brain and nerve function, there is some hope for pet lovers faced with the diagnosis in the early stages. Thomas recommends a natural approach that includes diet modification, filtered water, vitamin and herbal supplements, and eliminating stress. Diffusing calming essential oils can be helpful for dogs (and humans), but is not recommended for cats. Kathryn Sarpong, DVM, a veterinarian at Metro Paws Animal Hospital, in Dallas, also recommends dietary changes to her patients. “Recent studies have shown that medium-chain triglycerides may be helpful, and they are in some senior pet foods. Supplementation of melatonin may help with sleep-wake cycles.” Anxiety often becomes part of the animal’s new normal, but pet parents can help cats and dogs with this by keeping them as active as possible, introducing new toys and interacting. “Keep your dog’s mind active by providing games and opportunities for play. Daily walks provide not only exercise, but also mental stimulation,” says Lisa Lunghofer, Ph.D., executive director of The Grey Muzzle Organization, in Washington, D.C. Pets with anxiety or pain may benefit from cannabidiol (CBD) products. Clarissa Valdes, a homemaker in Homestead, Florida, has a 15-year-old cat with CDS. Minini would wander around in the

opportunities for play. Daily walks provide not only exercise, but also mental stimulation. ~Lisa Lunghofer house, looking lost. Then, the all-night howling sessions began. “We started to worry that she was in pain,” says Valdes. However, a veterinarian diagnosed CDS. “The vet suggested medication, but I wanted to go in a natural direction,” says Valdes, who started Minini on CBD oil. The cat finally slept through the night. A month in, Minini is doing better overall. With time, CDS patients may lose hearing or sight in addition to experiencing a progression of symptoms. “Make sure your home is predictable and safe,” says Lunghofer. Use gates to close off stairs or move furniture or other items that could be hazardous.

Prevention on the Horizon

Because inflammation caused by an inappropriate diet is the underlying problem of most chronic diseases in pets, Thomas believes that prevention for CDS is possible. “Feeding a non-inflammatory, species-specific, balanced diet that is fresh and not heat-processed is critical,” he says. In addition, he advises his patients get probiotics, digestive enzymes, omega-3s and antioxidant nutrients. Vaccinations, when necessary, should not contain heavy metal preservatives. “The goal is to keep the gut and immune systems healthy, avoid toxins that affect the nervous system and minimize environmental stress.” Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

FEBRUARY

Coming Next

Cardiovascular Health plus: Regenerative Medicine

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When Workouts Don’t Work

Why Less Is Sometimes More by Marlaina Donato

Exercise is a proven

The key is to not overtrain Fat-burning, high-intensity interval component in losing and to do just enough training (HIIT)—bursts weight and preventing to adequately stimulate of exercise with minicardiovascular disease mal periods of rest in and diabetes, but not the system. between—raises levels all exercise regimens of cortisol. These tend yield the same results ~Beth Shaw to decrease after a for everyone, especially workout, but can remain when daily stress is a on overdrive if HIIT is not balanced with factor. While workouts are often intended to low-intensity movement. Add jam-packed reduce the body’s physiological response to schedules to the mix, and the side effects of mental and emotional stress, exercise itself can serve as a physical stressor that exacer- chronically elevated cortisol result not only in longer recovery time, but insomnia, fatigue, bates the problem. This delicate balance revolves around the stress hormone low immunity and failure to lose weight, especially around the midsection—a phenomcortisol. While cortisol is needed to kickstart enon that has earned cortisol the nickname “the belly fat hormone”. metabolism and burn fat, too much of it can Balancing HIIT with yoga, Pilates, increase the body’s fat stores. Stephanie elliptical training, swimming or walking can Mansour, host of Step It Up With Steph, help to reset the nervous system and bring a weekly TV fitness program in Chicago, the rest of the body back up to speed. sees this correlation in her private practice for women. “Aggressive workouts definitely perpetuate stress, and aren’t always necesCortisol-Conscious sary for weight loss. If one of my clients is stressed-out, sleepWorkouts deprived, overworked and doing intense Mansour works with a naturopath that anaworkouts but not seeing weight-loss results, lyzes her clients’ cortisol and other hormone that’s a signal that cortisol is potentially too levels. “One of the first things we focus on is high and needs to be addressed.” helping the body move into the parasympa43

thetic nervous system and out of the fight-orflight stress response. One way we do this is by shifting into more relaxed workouts— gentle yoga, beginners’ Pilates class, light cardio or light strength training.” Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health. The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.” When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”

Mixing It Up

Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian

Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss. ~Stephanie Mansour study published in the Journal of Obesity, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.” Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

More Low-Stress Workout Tips Beth Shaw: I recommend high-intensity training first thing in the morning on an empty stomach three times a week, and adopting a yoga practice a few days a week that includes restorative yoga in the evenings to reduce cortisol.

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Stephanie Mansour: Try high-intensity workouts for a few weeks. Take inventory of how you feel each day. Look at your progress over a few weeks to find a healthy balance. If it’s not working, change it up.

Tori Brown: If Pilates is your go-to exercise for strength training, opt for private

training three times a week (minimum). If you are combining Pilates with other modes of exercise and really just need the cortisol downplay and core work, choose mat classes two times a week. Pilates private instruction will completely change the way you do all other forms of exercise. It is very different than all other exercise and very complementary.

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Natural Awakenings Houston January 2020

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Natural Awakenings Houston January 2020

Natural Awakenings Houston January 2020