August 2021 Natural Awakenings Gulf Coast AL/MS

E E HEALTHY LIVING FR

HEALTHY

SMILE! IT CAN MAKE YOU HAPPIER

PLANET

CREATE A LIFE

YOU LOVE BEST REASONS TO HIRE

A LIFE COACH

7

WAYS TO THINK YOURSELF HAPPY

WATER SPORTS FOR A TOTAL BODY

WORKOUT

August 2021 | Gulf Coast AL/MS Edition | HealthyLivingHealthyPlanet.com

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

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Contents

Caring for someone with dementia is hard.

14 THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

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18 SMILING CAN MAKE US HAPPIER

19 UNLEASH YOUR TRUE POTENTIAL

Calling us for help is easy.

Working with a Life Coach Can Help

22 WATER SPORTS FOR A TOTAL BODY WORKOUT

Cool Ways to Stay Fit this Summer

Treating a range of brain disorders including Dementia | Depression | Brain Injuries | ADHD

Cutting-Edge | Non-Invasive | Drug-Free Our unique approach is non-invasive and has helped dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30) on the same assessment.

Contact us today to schedule a comprehensive neurological evaluation (includes Quantitative EEG) to identify the potential for brain pathway improvement. Once a treatment program is put in place, many patients see notable improvements within a few weeks, but the benefits can last a lifetime.

24 BACK-TO-SCHOOL

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WELLNESS

Tips to Keep Kids Healthy

26 POLLINATOR-FRIENDLY YARDS

Gardening for Wildlife with Native Plants

28 PRESERVING THE HARVEST

Classic Ways to Store Garden Bounty All Year

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31 ALBERTO VILLOLDO

on Shamanic Healing

32 POWER UP FIDO

Five Ways to Strengthen Your Dog’s Immune System

Dr. J Douglas Brown DC DACNB,

Board Certified Neurology-Chiropractic Dr. Brown is one of only a few functional neurologists in the U.S. providing brain pathway activation therapy in conjunction with deep transcranial magnetic stimulation (TMS) and Bredesen’s science-based nutritional program.

We can help. Call today:

251-597-8787

MindPerformanceCenter.com 240 West Laurel Avenue, Foley, AL (Located inside Path To Wellness)

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Gulf Coast Alabama/Mississippi Edition

DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 13 eco tip 18 inspiration 19 healing ways 22 fit body 24 healthy kids

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26 green living 28 conscious

eating 31 wise words 32 natural pet 34 calendar 35 classifieds 36 local community directory

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 251-990-9552 or email Publisher@HealthyLivingHealthyPlanet.com. Deadline for ads: the 10th of the month prior to the month of publication.

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HEALTHY LIVING HEALTHY PLANET

letter from publisher Greetings from Michelle Smit­h—soon-to-be firsttime grandmother!

GULF COAST EDITION

Yes, my soon to be born Texas granddaughter, Annabelle Austin could be here by the time this August issue hits the stands. I am overwhelmed with happiness!

PUBLISHER Michelle Smith EDITOR Martin Miron LAYOUT Gabrielle W-Perillo DISTRIBUTION MGR. Stephanie Klumpp

CONTACT US P.O. Box 725, Fairhope, AL 36533 Ph: 251-990-9552 HealthyLivingHealthyPlanet.com Publisher@HealthyLivingHealthyPlanet.com

SUBSCRIPTIONS Subscribe to the free digital magazine at HealthyLivingHealthyPlanet.com. Mailed subscriptions are available by sending $29 (for 12 issues) to the above address.

NATIONAL TEAM

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© 2021 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.

Happiness is… a newborn baby, a sunny day, water smooth like glass, a cool breeze over the water, catching a glimpse of dolphins on a beach walk or gently rolling hills with a scenic view. If you love the outdoors like I do, you may add a few more things to this list—a dramatic sunset, putting in the boat with family and friends, fishing for snapper or watching a Jubilee! Whatever your happiness is, sharing it with others doubles it, especially if you are holding hands. We see so many pictures and posts of our beautiful Gulf Coast shared on TV, in magazines, online, everywhere, and these scenes always make me happy.

But of course it goes deeper than that. Being immersed in something you love doing adds a richer level of satisfaction and happiness. For me, this started at the lake when I was about 8 years old. My dad would hand my sister and I a cane pole with a cork on the end of the line and a box of crickets, and we would spend hours staring at that cork waiting for a fish. What a joy when that cork was suddenly pulled under, and I’d set the hook. I didn’t even mind sticking that cricket on the hook or cleaning that little bream after I caught it. And if that same day included taking a ride on our pontoon boat and going swimming in the lake, my day was complete. It is the little things that make us glow.

I could go on and on about little things that keep me happy and sane. For me it is also the daily connections that come from the shared joy of a mutual accomplishment or shared experience that only you can relate to, or watching others succeed. This is one reason we watch the Olympics, right? So that we can share in the triumph over adversity, the thrill of victory or the agony of defeat. We crave those connections because we are human. I am thankful for the relationships I have already started as publisher of this wonderful magazine. Relationships with readers, advertisers, business owners and those just trying to grab some happiness working toward their life purpose.

There is so much to know about the talented people of the Gulf Coast, and I can’t wait to meet more of you! What I do know is that we stick together in times of crisis, we bond over hurricane destruction, oil spills and pandemics. We relish all the little things that coastal living brings. I wish you all the happiness you deserve and I hope you find some small piece of happiness in the pages to follow.

God bless you and keep you until we meet,

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

Natural Awakenings is printed on recyclable newsprint.

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Gulf Coast Alabama/Mississippi Edition

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Weekly Meditation and Sound Bath in Mobile

news briefs

Loosen Up with Regular Therapeutic Massage

During social distancing, many people have reported missing human contact and experiencing touch deprivation, which can lead to anxiety, depression and a sense of disconnection from our bodies. Research shows that the lack of human touch can even compromise our ability to learn and make decisions. To combat feelings of isolation and social anxiety, regular therapeutic massages by Elements Massage can provide balance and calm during these turbulent times. In addition to relaxing the body and calming the mind, regular therapeutic massage can facilitate reentry to social life as members attend regular appointments.

The Elements Way provides relaxation, rejuvenation, therapeutic relief and personalized therapy. More than a traditional massage, it is a specialized approach to massage therapy that ensures an experience steeped in relaxation and rejuvenation.

Whether re-entering the world with a burst of activity or a bit of hesitation, regular massage therapy services can serve as the self-care that helps you find balance, keep calm and feel great during these changing times.

Location: 6920 Airport Blvd., Mobile. For appointments and more information, call 251-342-8415 or visit ElementsMassage.com/Mobile. See ad, page 27.

kostrez/AdobeStock.com

The Latest in Hemp-Derived Remedies According to David Manning at Fairhope Health Foods, the hempderived cannabinoid cannabidiol (CBD) has become quite popular in the natural food and wellness industry. Now, there is another cannabinoid taking the stage, and it is called Delta-8 tetrahydrocannabinol (THC). Fairhope Health Foods carries a wide variety of dosages and forms of the new Delta-8 THC, including soft gels, liquid tinctures and gummies.

Align and Thrive has partnered with Robertson Gallery, located in Mobile’s Oakleigh district near Callaghan’s Irish Social Club, to bring a weekly guided meditation and singing bowl sound bath event to Mobile. Facilitator Angela Day says, “I knew it was the perfect fit the first time I saw it. I love holding the singing bowl meditation in a space that surrounds us with beautiful art!” The event is held at 7 p.m. every Thursday. Participants should bring a yoga mat, blanket and pillow, and arrive 10 to15 minutes early to set up.

Location: 312 Marine St., Mobile. No registration is required. Fore more information, visit AlignAndThrive4Life. com. See ad below.

Delta-8 has far less of the negative effects of Delta-9 THC, the primary component for the psychoactive effects in marijuana, while still presenting most of the medicinal benefits to reduce pain, stimulate the appetite and reduce nausea. It also reduces anxiety and improving the quality of sleep in many people. The effects of Delta-8 THC will vary per person, and seem to be a much more appropriate alternative to its Delta-9 counterpart, especially for those who wish to abstain from the mental fogginess Delta-9 THC creates.

It is important to note that dosage for Delta-8 is highly individualized, and it is suggested to start with a lower dose. It is also important to find a reputable company that produces it because the extraction process may vary.

Location: 280 Eastern Shore Shopping Center, Fairhope. For more information, call store manager David Manning at 251-928-0644. See ad, page 17.

Weekly Guided Meditation and Singing Bowls Wednesdays at Vitality Studios in Daphne, 7pm Thursdays at Robertson Gallery in Mobile, 7pm See Calendar of Events for more information.

AlignAndThrive4Life.com August 2021

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special event

Food as Medicine Workshop and Group Coaching Opportunity Michelle Smith, of Good Life Health Coaching and Tara McLellan, of Integrative Healthcare of Lower Alabama, will present a Lunch N Learn workshop plus a five-week coaching series on Food as Medicine: The Healing Power of Nutrition. The workshop will be held from 11:30 a.m. to 12:30 p.m. August 5, and the following group coaching sessions meet from 11:30 a.m. to 12:30 p.m., August 12, 19 and 26 and September 9 and 16. Participants may attend the workshop in person or via Zoom. Group coaching is on Zoom only.

According to the American Heart Association (AHA), nearly half of all U.S. adults have some type of cardiovascular disease. Although more Americans are becoming physically active, the obesity epidemic is nowhere close to vanish-

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ing. According to an update from AHA, the prevalence of obesity is found in 39.6 percent of adults and 18.5 percent of youth. Obesity is associated with a shorter lifespan and a greater proportion of life lived with cardiovascular disease. This update should serve as a wake-up call for all Americans and the food choices they make.

Those dealing with hypertension, uncontrollable weight gain, diabetes or chronic fatigue will learn from host and functional medicine practitioner McLellan and health coach Smith how eating well can turn around these types of chronic conditions in as little as two weeks, and how food impacts our health in a big way.

Smith, certified by the Functional Medicine Coaching Academy, is the owner of Good Life Health Coaching and pub-

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

lisher of Natural Awakenings of the Gulf Coast magazine. McLellan, certified by the Institute of Functional Medicine, is the owner of Integrative Healthcare of Lower Alabama, in Daphne. She says, “Change your mindset on food and change your life!”

Cost for the workshop is $45 (can be applied to coaching series) and the coaching series (optional) is $195.

Location: 311 Magnolia, Fairhope.

Register at GoodLifeHealthCoaching. com/lunch-n-learn2.html.

For more information, email TryMyCoach@gmail.com. See ads, pg 21 and below.

therapy spotlight

Supplement Check-in with enrG Wellness

by Elizabeth Watson Nutritional supplements are not onesize-fits-all, and not every multivitamin on the shelf is for everyone. enrG B is an oral supplement that contains the full complex of eight B vitamins: thiamin, riboflavin, niacin, B6, B12, folate, biotin and pantothenic acid. These individual vitamins are used for a variety of functions in the body, including breaking down carbohydrates, fats and proteins, making hormones, nicotinamide adenine dinucleotide (NAD) production, brain development and neurological function, creating red blood cells and regulating chemical reactions within the body. enrG Wellness owner Janet Baker, RN, asks, “How do you know if you need a vitamin B supplement?” A 2019 poll showed that 86 percent of Americans reported taking vitamin supplements, but only 24 percent of those showed deficiencies for the vitamins they were supplementing. Both enrG Wellness locations offer testing to determine deficiencies to make the best recommendation as a unique individual.

Symptoms of deficiency include memory or heart problems, tingling or numbness in the extremities, hair loss, skin disorders, headaches, depression, irritability and fatigue. Those at the highest risk for vitamin B deficiencies are older adults, patients with celiac disease, women that are pregnant or breastfeeding, patients with autoimmune disorders, gastric surgery patients, those with alcohol dependence, vegans

and anyone struggling with malnutrition.

Another product, NAD+, contains 300 milligrams of nicotinamide adenine dinucleotide, the engine of our cells that provides power to the mitochondria and drives cellular repair. It fights the oxidative stress that increases with age and certain conditions, but our bodies’ production of NAD begins declining around age 20. Those over the age of 20 can likely benefit from supplemental NAD+, available at both enrG Wellness locations as an oral supplement or an intramuscular injection, as well as a line of skin care products containing this crucial ingredient.

If unsure about which supplements are needed or which would benefit certain conditions, individuals can schedule a private consultation with the nursing staff. Nurses will order labs and obtain a sample to determine what deficiencies exist and make recommendations for supplements.

Elizabeth Watson is the office manager of enrG Wellness, located at 3099 Loop Rd., Unit 4, in Orange Beach, and 620 N. McKenzie St., Ste 200. in Foley. For more information, call 251-240-0842 or visit enrGIV.com. See ad, page 27.

August 2021

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studies from Australia’s Edith Cowan University.

Studying data from 8,600 Australians between the ages of 25 and 91, researchers found people that ate at least 470 grams (about two cups) of fruits and vegetables per day had 10 percent lower stress levels compared to those that ate less than half that amount. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental well-being,” says lead author Simone Radavelli-Bagatini.

In a second study based on 23 years of data on 50,000 Danes, researchers found that those that consumed one cup each day of the most nitrate-rich vegetables like leafy greens and beets had about a 2.5 mmHg lower systolic blood pressure and a 12 to 26 percent lower risk of peripheral artery disease, heart attacks, strokes and heart failure. Eating more than one cup daily didn’t increase the benefits, they found, and blending greens into smoothies (but not pulp-destroying juicing) is a good option for increasing intake.

Microbiome Linked to Risk of Death from Disease

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Eat Oily Fish to Live Longer Omega-3 fatty acids have previously been linked to better heart, brain, eye and joint health, and a new large-scale analysis published in Nature Communications suggests that omega-3s from oily fish may also extend lifespan. Researchers reviewed pooled data from 17 studies of 42,466 people that were followed an average of 16 years. Those that had the highest amount of fishbased omega-3s in their blood—at the 90th percentile— had a 13 percent lower risk for death than people with omega-3 levels in the 10th percentile. The risk of dying from cardiovascular disease was 15 percent lower and from cancer 11 percent lower. The blood levels of alphalinolenic acid omega-3s obtained from plant-based sources like nuts and flaxseed did not show a conclusive link to lower mortality.

HealthyLivingHealthyPlanet.com

frenta/AdobeStock.com

Certain gut microbiota can predict possible causes of mortality, reports a new study from Finland’s University of Turku.

Researchers collected stool samples from 7,055 Finnish adults around 50 years old and followed them for 15 years. They found that greater numbers of bacteria from the Enterobacteria family increase the risk of death from cancer, respiratory disorders and gastrointestinal disease. “Many bacterial strains that are known to be harmful were among the Enterobacteria predicting mortality, and our lifestyle choices can have an impact on their amount in the gut,” says study co-author Teemu Niiranen.

Getting teens to eat well can be an uphill battle, but new evidence shows its long-term importance. Drinking two sugary drinks per day from ages 13 to 18 increases by 32 percent the risk of colorectal cancer in women by age 50 when compared to drinking less than one such drink each week, Washington University School of Medicine researchers report in the journal Gut. The study used data from the Nurses’ Health Study II, which tracked the health of nearly 116,500 female nurses from 1991 to 2015. Other drinks, including milk and unsweetened coffee, were associated with a decreased risk. Early-onset colorectal cancer rates have risen alarmingly in the last 20 years, causing the American Cancer Society to lower its recommended age for a first colonoscopy from 50 to 45.

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Eat Produce to Lower Avoid Sugary Stress and Heart Disease Drinks to People needing a push to eat more Reduce Colorectal fruits and vegetables might Cancer Risk be motivated by two new

sommai/AdobeStock.com

health briefs

Trained Experts at Simply CBD Provide Proper Dosages for Cannabidiol

KUDOS Baha’i communities across the country contacted their governors, mayors and community leaders entreating them to proclaim June 13 as Race Amity Day. Representatives of the Fairhope Baha’i community contacted Mayor Sherry Sullivan’s office seeking her support and were thrilled when she signed an official proclamation.

As we search for more and more organic paths to relieve pain, we know cannabidiol (CBD) is an exceptional alternative to prescription meds. When it comes to pain, a natural CBD product has proven to be a superior option.

Obviously, there is no denying many issues require a doctor’s care, but CBD can help with pain management. Not all CBD is created equal, and not everyone processes it the same. It takes a trained expert to ensure getting the proper product and dosage.

Owner Aaron VanHauter says, “At Simply CBD, our sole goal is providing our customers the highest quality hemp-derived CBD products in a multitude of ways, helping them experience the healing benefits they deserve. Since 2017, our superior line of Simply CBD products, organically grown in ISO-certified labs, has become a nationally known brand sold in stores all around the United States.”

Experts agree that the origin of all pain is inflammation, ranging from acute to chronic. A recent study in the European Journal of Pain showed CBD applied on the skin could help lower pain and inflammation due to arthritis. The World Health Organization states, “In humans, CBD exhibits no effects indicative of any abuse or dependence potential. There is no evidence of public health-related problems associated with the use of pure CBD.”

Simply CBD is sold nationwide in stores and on their website. Locations: 2005 US 98, Daphne, and 3664-A Airport Rd., Mobile. For more information visit Simply-CBD.net.

See ad, back cover.

The National Spiritual Assembly of the Baha’is of the United States will recognize Robert Turner, the first African American to recognize Baha’u’llah and join his cause in 1898, the same year Paul Kingston Dealy, the first Baha’i to settle in the deep south, made his residence in Fairhope, with a monument at his gravesite in Colma, California, in October. The Baha’i Faith functions within the community by devoting time to learning at the grassroots, taking action and reflecting on those actions, which are shared with administrative bodies to support their plans.

For more information, email BahaisOfFairhope@gmail.com.

See ad, Local Community Directory.

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August 2021

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global briefs

Bugs Matter

Animal Alert

UN Methane Report Faults Big Meat and Big Dairy

The United Nations Environment Programme and the Climate and Clean Air Coalition have released a Global Methane Assessment of emissions from fossil fuels, agriculture and waste management. With livestock contributing 32 percent of the methane footprint, the Institute for Agriculture and Trade Policy (IATP) stresses the need to regulate and mitigate methane emissions from global meat and dairy companies. The U.S. Environmental Protection Agency has also identified the factory farm system of hog and dairy operations with liquified manure lagoon systems as responsible for rising methane emissions related to agriculture.

IATP European Director Shefali Sharma says, “Disappointingly, the assessment calls for more technological fixes such as feed additives and biodigesters to reduce agriculture’s methane footprint, rather than addressing the core of the problem. Untenable growth of animals in the food chain is spurred on by a powerful meat and dairy industry that bears no costs for this environmental debacle, but passes it on to farmSuperfund Mine-Polluted Stream Restorations See Success ers and consumers.” The Large investments have been made to clean up acid drainage into streams and rivreport provides evidence ers polluted by toxic metals from abandoned mining sites. A new study published in that a new policy framework Freshwater Science based on long-term monitoring data from four U.S. Environmenaccounting for the factory tal Protection Agency Superfund sites in California, Colorado, Idaho and Montana farm system’s emissions and shows that cleanup efforts can allow affected streams to recover to near natural aiding a transition to more conditions within 10 to 15 years after abatement work begins. scale-appropriate agroecoDavid Herbst, a research scientist at UC Santa Cruz and co-author of the paper, logical systems of animal says, “The good news from them all is that Superfund investments can restore the production that will be less water quality and ecological health of the streams.” Researchers combined data harmful to people and the from long-term monitoring during periods of 20 years or more using aquatic insects climate is needed, according and other diverse invertebrate life such as flatworms and snails as indicators of the to Ben Lilliston, IATP direcrestoration of ecological health, with nearby unpolluted streams as standards for tor of climate strategies. comparison. Much of the recovery occurred within the first few years of treatment.

Reversing Ruin

Herbst says that the promising results suggest that even daunting environmental problems can be remedied.

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Pesticides cause significant harm to earthworms and thousands of other vital subterranean species. These invertebrates, nematodes, bacteria and fungi filter water, recycle nutrients and help regulate the planet’s temperature. The most comprehensive review ever conducted on how pesticides affect soil health, published in the journal Frontiers in Environmental Science, reveals that beneath fields of monoculture crops, a toxic soup of insecticides, herbicides and fungicides is wreaking havoc on the ecosystem.

The study recommends changes in how regulatory agencies like the U.S. Environmental Protection Agency (EPA) assess the risks posed by the nearly 850 approved pesticide ingredients. Presently, regulators ignore pesticide harm to earthworms, springtails, beetles and many other subsoil critters. The EPA relies on one insect, the European honeybee, to represent the thousands of species that live or develop underground. The ongoing escalation of pesticide-intensive agriculture and pollution are major driving factors in the precipitous decline of many soil organisms that are critical to maintaining healthy soils. This contamination has been identified as the most significant driver of soil biodiversity loss in the last decade.

dmitry kovalchuk/AdobeStock.com

Soil Regulators Soft on Pesticide Use

eco tip

Bug Battle

How to Keep Mosquitoes at Bay

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It’s no fun fending off uninvited airborne guests at the family cookout, but bloodthirsty bugs are an inevitable part of summer. Mosquitoes aren’t just an annoyance; they can carry infectious diseases like West Nile and Zika viruses, so it’s important to know the best ways to keep them at bay.

Sprays containing the chemical DEET—developed by the U.S. Army after World War II and made commercially available in 1957—have long been the go-to option for mosquito repellant. DEET sprays came under scrutiny after isolated reports of seizures; these were subsequently dismissed as involving “off label” applications such as ingesting DEET (it’s best not to drink bug juice). DEET can occasionally cause a rash or skin irritation; however, the U.S. Environmental Protection Agency (EPA) and Centers for Disease Control and Prevention have both deemed DEET sprays as generally safe and effective for both adults and kids as young as two months. DEET also breaks down quickly in the environment, posing minimal danger to wildlife.

For outdoor lovers seeking a more natural bug repellant, one formula performs as well as DEET at stopping mosquitoes and even better at repelling ticks: products containing oil of lemon eucalyptus extract, which contains the naturally occurring compound para-menthane-3,8-diol (PMD), a byproduct of the leaves of Corymbia citriodora tree. In a study published in the Journal of Insect Science in 2015, researchers from New Mexico State University found that it deterred mosquitoes for up to six hours, unlike largely ineffective candles, bracelets and ultrasonic devices.

The PMD compound differs from lemon-eucalyptus essential oil, so look specifically for repellents containing PMD, found at most outdoors sports stores and major retailers. Lemon-eucalyptus essential oil itself is also sometimes touted as a natural mosquito deterrent, but like other essential oils like clove or citronella, the limited protection it offers is short-lived, as their volatile compounds evaporate quickly. While DIY insect repellents made from essential oils smell wonderful and are easy to make, they can also irritate the skin at higher concentrations and in some cases, such as clove oil, be toxic to pets. Products containing essential oils are also not registered by the EPA, and therefore not tested for efficacy.

Products containing Picaridin, a chemical modeled on black pepper, also have proven to be as effective as DEET. Picaridin-based products are better at deterring mosquitoes from landing than DEET, and are less oily and strong-smelling.

The percentage of DEET or Picaridin in a product determines how long it protects, with higher concentrations providing longer protection with fewer reapplications. Those benefits taper off at 30 percent DEET and 20 percent Picaridin.

Covering up with long sleeves and spraying clothes, not just skin, with insect repellent will help keep skeeters at arm’s length and also help keep off ticks.

August 2021

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THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

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by Ronica O’Hara

hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds.

“You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make newfound happiness settle in, especially if our practices are repetitive.

“Interestingly, changes can start quite quickly,” says neuro14

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scientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.”

A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!”

Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for

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you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are researchbased methods to enhance happiness:

1

Aim for a three-to-one ratio of positive to negative experiences

The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time.

“True happiness is not rigid and unchanging,” she says.

When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

2

Flip negativity by reframing experiences

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse.

Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

the inner critic 3 Defuse with caring self-talk

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume.

It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less selfdoubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

away pain by 4Clear questioning assumptions

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future.

Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth.

Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the heart by 5Open deepening gratitude

Perhaps the most popular and direct approach to happiness is gratitude. Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more and had fewer doctor visits than those writing about aggravations. Writing a thankyou letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found.

Gratitude can be cultivated simply by daily journaling; writing a list every few days often works even better, research indicates.

The more concrete the items are and the more freshly observed, the better: Rather than, “I’m grateful for my daughter,” it might be, “I’m grateful for my daughter because she made me laugh at breakfast by making a funny face.”

Some people kick off their day by writing two thank-you emails; others find creative ways to fold gratitude into relationships. During the pandemic, Nadia Charif, a San Jose-based wellness and health advisor at Coffeeble.com, shared with her boyfriend a note-taking phone app in which they wrote the ways they appreciated each other during the day. “Somehow, no matter how frayed our nerves were, we remembered the last lovely entry and melted like ice to water,” she says. “It diffused many arguments before they escalated.”

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Well-Being Basics Besides using mental strategies, choosing happiness involves taking daily actions that enhance our well-being, as studies demonstrate.

Eat a happy-making diet A gut-wisdom axis may exist. People with a greater diversity of the gut microbiome—the mark of a healthy diet—had higher levels of wisdom, compassion and social support, and lower levels of loneliness than people with less diverse microbiomes, University of California San Diego scientists reported in Frontiers in Psychiatry. A study of 12,000 Australians found that the more they increased their fruit and vegetable intake over a seven-year period, the happier and more satisfied with life they became. Eating eight servings a day was as happiness-producing as going from being unemployed to employed.

Exercise even a little Whether it’s lunges or sun salutations, movement lifts us up. In a review of 23 published studies involving half a million people published in The Journal of Happiness Studies, University of Michigan researchers found strong evidence that any kind of exercise increases happiness; even as little as 10 minutes a day raises spirits. People that exercise at least 30 minutes on most days are about 30 percent happier than those that don’t exercise.

Go for the doze Surveys show that getting enough sleep is the most influential factor in how people rate their daily mood, with good sleepers more likely to rate their life as happier overall. A University of California, Berkeley, study found that inadequate sleep makes our brains 60 percent more reactive to negative stimuli; in other words, being tired makes us grouchy.

Love a lot A landmark study that began in 1938 and followed 724 Harvard students and working-class Boston youth for 80 years found that fame and achievements didn’t make them truly happy—warm, loving relationships with their family, friends and community did. In a 2020 study, Pennsylvania State University researchers found that simply becoming aware of daily experiences of “felt love”, defined as “micro-moments when you experience resonance with someone,” increases those heartwarming episodes and improves well-being.

Do good deeds Performing five acts of kindness one day a week, such as helping a friend with a task, writing a thank-you email or donating blood, had a more powerful and long-lasting effect on college students’ happiness than spreading five good deeds over a week, reports University of California, Riverside, researchers. A four-year study of 13,000 retirees found that those volunteering more than two hours per week were happier, more optimistic and less lonely and depressed than people that never volunteered.

Be nurtured by nature After walking in a natural setting, people ruminated less and showed increased activity in the subgenual prefrontal cortex, an area of the brain that lowers depression and anxiety, Stanford researchers found. In one study, people watching five minutes of Planet Earth felt 46 percent more awe and 31 percent more gratitude than people watching the news or a comedy show. Biological diversity also matters: European scientists found that an additional 10 percent of bird species in an area increases residents’ life enjoyment as much as a 10 percent increase in their income.

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6

Quiet the noisy mind with meditation, prayer and mindfulness

Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks, prayerful Catholic nuns and mindfulness meditators. They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

up others with 7 Lift a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves. Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’

friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson. “The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.”

Health writer Ronica O’Hara can be reached at OHaraRonica@ gmail.com.

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Online Resources AuthenticHappiness.org: positive psychology news and self-tests Martin E.P. Seligman, a University of Pennsylvania professor and bestselling author who coined the phrase “positive psychology” in 1998, designed this comprehensive website that includes new research and dozens of self-questionnaires.

Pursuit-of-Happiness.org: research and curriculums Resources offered by Barbara Fredrickson, Ph.D., author of Positivity and Love 2.0, include an overview of research, online courses and curriculum suggestions.

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A

smile makes the brain happy. As it turns out, it doesn’t matter if we smile at first because we’re genuinely happy or if we simply fake a smile. The brain doesn’t know the difference.

When we are happy, we naturally smile. But research has shown that the act of smiling can also induce happiness. It happens because the muscles required to lift the mouth into the shape of a smile are connected to nerves that send signals to the brain.

Once the brain gets the message that a smile is happening, it releases dopamine, endorphins and serotonin throughout the body. These feel-good chemicals make us feel less stressed, less pain and happier, which can effortlessly transform a fake smile into a genuine one.

Platitudes through the ages have urged us to “Turn that frown upside down” and “Put on a happy face.” In 1872, Charles Darwin hypothesized that facial feedback could alter emotions and, ever since, the topic of smiling and mood has been a subject of discussion and research. Whether or not forced smiles can have a strong enough impact on our state of mind to effectively boost overall mental health is still being debated, with some research indicating that “false” smiles can lower mood if used continuously to avoid expressing certain feelings; however, there are several more positive aspects of smiling to take into consideration.

Smiling is contagious. Seeing other people smile stimulates our mirror neurons, which discharge; they discharge similarly whether we’re doing an action or observing someone else do it. So, being around smiling people, seeing them smile, affects our brains as if we were doing the smiling.

Smiling also provides the health benefits of reduced anxiety and lowers both blood pressure and heart rate. Over the long haul, these attributes add up to improved cardiovascular health and a measurable reduction in risk for stroke.

Get more smile time by working these muscles at every opportunity. Fake it if you must until it comes naturally, watch funny shows, spend time with cheery people and when things are looking down, grin and bear it. You might just feel better right away, and better long-term health is certainly something to smile about. rido/AdobeStock.com

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Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com) and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

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H

healing ways

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.”

According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Unleash Your True Potential

Working with a Life Coach Can Help

by Sandra Yeyati

Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill.

They deal with the mentally well who want to maximize their performance.”

“A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come monetarily. It may improve someone’s business or money decisions, but it also may come in how you live your life.

Z

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Going for Gold

August 2021

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Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur.

There may be value in having less stress, more time, more fun.

Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.”

Beck’s favorite tool for making changes is what she calls onedegree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a

really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.”

For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do.

People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.”

For more information, visit DrPatWilliams.com, FranFisherCoach. com and MarthaBeck.com.

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

Finding the Right Coach

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The search for a coach often begins online to check credentials, training and experience, and to understand the coach’s approach and personality. “Trust your gut,” says renowned coach and author Martha Beck. “See how you feel when you’re looking at somebody’s website or when you email them and get a response.”

Master certified coach Patrick Williams recommends asking for referrals from friends or through the International Coaching Federation (CoachingFederation.org) and the European Mentoring and Coaching Council (EMCCGlobal.org). “A coach should have some level of certification. You want to ask about their training and how long they’ve been coaching,” he says.

Most experts recommend interviewing at least three coaches.

Many offer a free, 30-minute sample session. “There has to be a feeling of safety and rapport with that person. You want to feel seen and heard,” says master certified coach Fran Fisher.

“Any coach worth their salt will help you find out that you already know your path through life, so although you may feel challenged by this person, you should also feel excited, like this could set you free. If a coach gives you a list of things that will never fail you, and it doesn’t feel like freedom to you, and you don’t feel like your real self, find someone else,” Beck says.

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fit body

Water Sports for a Total Body Workout Cool Ways to Stay Fit this Summer

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by Marlaina Donato

W

hether it’s adrenaline-fueled kiteboarding or peaceful paddle boarding, getting active in the water helps to improve bone density, elevates mood and engages major muscle groups without stressing the joints. The highlight of a vacation might be rafting down a river, surfing at sunset or waterskiing on a mountain lake. Whether done regularly or occasionally, water sports offer a good workout disguised as play. While some water sports require a higher level of fitness, most are beginner-friendly and only require the willingness to try something new.

Core Adventures “Many lifelong skiers call waterskiing the fountain of youth. My friends who are in their 70s, 80s and even 90s that still ski are living proof,” says pro water skier Corey Vaughn, owner of Bum Pass Water Ski Club, in Bumpass, Virginia. “Waterskiing is one of the best total body workouts on the planet, yet you are having so much fun it never feels like a workout.”

For Natali Zollinger, a raft guide, river surfer and whitewater stand up paddle boarder, it’s about trusting and working with 22

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the current: “Either rafting or paddling, our core has to engage way more than it would with other sports, and you’ll definitely notice the internal strength.” Based in Moab, Utah, Zollinger says that in only one week, paddling and kayaking produce noticeably more tone in the triceps and biceps, adding, “If you row boats, you’ll see the traps, shoulders and back muscles develop.”

Stand up paddle board (SUP) yoga on the water, although seemingly placid, challenges the abdominals and cultivates balance. Christy Naida Linson, yoga instructor and owner of Prana Yoga Center and Aligned Flow Floating Studio, in Denville, New Jersey, says, “Paddling is excellent exercise for the core, back, shoulders, arms and legs. Postures are done in relationship to the current of the water and recruit many of the smaller stabilizing muscles.”

Getting the Feet Wet SUP yoga is accessible to both new and experienced students that can swim and are comfortable in the water. All postures can be modified to be done in positions lower to the board, such as kneeling, to make balancing easier. “A typical class is 90

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minutes long and begins with instruction on land. We go through paddle strokes and safety, how to get onto the board kneeling, transition to standing when feeling stable, paddle and stop,” says Linson. “The worst thing that happens if you lose your balance is that you go for a little swim!”

Fitness requirements for river rafting can vary, depending on the type of trip and location. “Usually a couple months of ‘stair-stepper’ and some squats and lunges will do the trick,” says Zollinger. When it comes to gear, commercial trips offer the most freedom, especially for beginners, she says. “Normally, commercial trips pack all the gear that you need for basic camping, and all you have to bring is your personal gear like clothes, toiletries, etc.”

Waterskiing can be a challenge, but learning is easier with proper instruction, optimal equipment, an experienced, skilled boat driver and positive encouragement. “People tell me about Uncle Fred just throwing them behind the boat with a couple of old skis, telling them to hang on tight and then gunning the boat. This is not what I would consider best practices,” says Vaughn. A typical lesson lasts about 30 minutes, involves six to eight passes up and down the lake and includes technical guidance on body positions and timing.

For optimal waterskiing, Vaughn prefers private lakes to avoid interruption in the rhythmic flow of skiing that can occur on busier lakes or bodies of saltwater due to boat traffic, winds, tides and currents.

Vaughn marvels when everything comes together; “There is nothing quite like the smile of a first-time skier when they get up [on their skis] and realize they are gliding across the water.”

In the end, water sports are all about embracing possibilities.“It is a genuine joy to see people who may be new or doubt their ability come away feeling empowered,” says Linson.

Zollinger passes on wisdom about time on the water. “The river continuously teaches me to be in the flow and appreciating the little things.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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healthy kids

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Back-to-School Wellness Tips to Keep Kids Healthy

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by Ronica O’Hara

A

fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions.

“Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human.

As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep “During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not

allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy Spindel, a functional holistic nutritionist in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets.

“Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as:

Sit, Breathe, and Relax

“Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.”

“Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.”

Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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Pollinator-Friendly Yards Gardening for Wildlife with Native Plants

by Betsy S. Franz

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one plant to the female stigma of another, thereby helping plants to produce seeds for the next generation. According to the U.S. Fish and Wildlife Service, these hardworking animals pollinate more than 75 percent of the world’s flowering plants and nearly 75 percent of our crops, including chocolate and coffee. Without pollinators, say biologists, neither the human race nor the Earth’s ecosystems would survive.

Like many species, some pollinators are showing steady population declines, attributed in part to habitat loss and exposure to pesticides. The U.S. Environmental Protection Agency reports that grassy lawns occupy almost 2 percent of the total U.S. land mass, making grass the single largest irrigated crop in the country, which is why the way that people garden and maintain their landscapes can either harm or help pollinators.

Many people spending more time at home last year due to the pandemic did more gardening and maintaining of their own landscapes, often without realizing the significance and impact of their activities. “Now, for the first time in its history, gardening has taken on a role that transcends the needs of the gardener. Like it or not, gardeners have become important players in the management of our nation’s wildlife,” writes Douglas Tallamy, an agriculture and natural resources professor at the University of Delaware, in his book Bringing Nature Home.

Gulf Coast Alabama/Mississippi Edition

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“Bees are what comes to mind when most people think of pollinators, but pollinators include many other species, including some flies, moths, butterflies, wasps and beetles, as well as bats, hummingbirds and even a few mammals,” says David Mizejewski, a naturalist with the National Wildlife Federation. Fortunately, the same principles that make home landscapes more inviting to pollinators also make it safer and friendlier for a wide variety of wildlife.

Rethink the Perfect Landscape

“One of the main dangers for pollinators is loss of appropriate habitat,” says Andre Kessler, an ecology and evolutionary biology professor at Cornell University. “To help them, give up your idea of the perfect, manicured landscape and aim to restore their preferred habitat.” Kessler suggests leaving part of a landscape a bit untidy by including native plants and mowing less often. “An island of native vegetation usually provides flowering plants year-round and, similarly important, nesting sites for native bees,” he says.

Tallamy advocates halving the total amount of space devoted to lawns in the continental U.S.—reducing water, pesticide and fertilizer use—and replacing grass with plants that sustain more animal life. Leave the leaves, sticks and debris, says Mizejewski. “Many species rely on leaf litter for food, shelter and nesting material. Many moth and butterfly caterpillars overwinter in fallen leaves before emerging in spring.”

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F

or some people, perfectly mowed lawns without a trace of a weed or an insect makes them proud, but they may not realize that this method of gardening and landscaping could be harming the local ecosystem and the important pollinators that we rely on to keep food and flowers reproducing.

Pollinators are the creatures that move pollen grains from the male anther of

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green living

Choose Appropriate Plantings With so many different species of pollinators across the diverse terrain of America, few plants work for all locales.

Most experts believe the best option is choosing native plants. The Pollinator Partnership (Pollinator.org) lists plants for each zone by ZIP code, as well as the pollinators they attract. There are also native plant societies in many areas that offer specific recommendations.

Eliminate the Chemicals

“Probably the most important thing the home gardener can do to overcome the pollinator and broader biodiversity crisis is to avoid using any pesticides,” says Kessler. “The uncontrolled use of insecticides and herbicides is the major reason for the dramatic loss of insect life in general and most other organisms depending on those insects.”

“It is now within the power of individual gardeners to do something that we all dream of doing: to make a difference,” Tallamy writes. “In this case, the difference will be to the future of biodiversity, to the native plants and animals of North America, and the ecosystems that sustain them.”

Betsy S. Franz is a freelance writer and photographer who seeks a loving, sustainable balance between the nature of our world and the inner nature of man.

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Learn More About Pollinators Ecoregional Planting Guides: Pollinator.org/guides Pollinator-Friendly Native Plant Lists: Xerces.org/pollinatorconservation/pollinator-friendly-plant-lists Lawn to Wildflowers App: LawnToWildflowers.org/download Native Plant Societies: ahsGardening.org/gardening-resources/ societies-clubs-organizations/nativeplant-societies August 2021

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conscious eating

Preserving the Harvest Classic Ways to Store Garden Bounty All Year

by Julie Peterson

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high-acid environment.”

Fruits that go into jams and jellies are typically acidic enough, but levels can be increased with lemon juice.

Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact.

Paul Fehribach, chef and co-owner of Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook. For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food.

Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

W

hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating “Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.”

Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as a flavorful salad toppings or soup mixes.

Canning “One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a 28

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

Refrigerator Pickling The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes.

Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator

pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

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Fermenting “Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz, fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation.

“Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.”

Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition.

Studies show that fermented foods and beverages provide beneficial probiotics to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

Cold Storage Many fruits and vegetables freeze well, but a basement or backyard root cellar is a no-electricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome.com. Those with no outdoor spot or cold basement room can still use cold storage. “Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman.

Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come.

‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choi preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup.

Mix water and salt, and stir thoroughly to dissolve salt.

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine.

Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight).

Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty.

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchi-in-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered.

Cover the fermentation vessel with a cloth and leave it on the counter for about a week.

Taste test to check the fermentation. When happy with the flavor, the kimchi is done.

Store in the refrigerator in a glass container to stop the fermentation.

Recipe by Laurie Neverman at CommonSenseHome.com.

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

Food Preservation Resources National Center for Home Food Preservation: nchfp.uga.edu Ball & Kerr recipes and products for canning: FreshPreserving.com Complete Dehydrator Cookbook, by Carole Cancler The Pickled Pantry: From Apples to Zucchini, by Andrea Chesman Root Cellaring: Natural Cold Storage of Fruits & Vegetables, by Mike and Nancy Bubel

Julie Peterson writes from rural Wisconsin.

Reach out at JuliePeterson2222@gmail.com.

August 2021

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Pineapple Tepache over the pineapple, then add additional water as needed to cover the pineapple. Cover with a loose lid or cloth and stir daily.

Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded. yield: about 1 quart ½ cup sugar, or more, to taste (ideally piloncillo, panela or another unrefined sugar, but any type of sugar will work) Peel and core of 1 pineapple (eat the rest of the fruit), cut into 1- to 2-inch pieces 1 cinnamon stick and/or a few whole cloves and/or other spices (optional) Dissolve the sugar in about 1 cup of water. Place the pineapple skin and core pieces and spices into the vessel. Pour the sugar water

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Ferment for 2 to 5 days, depending upon temperature and desired level of fermentation. It’ll get fizzy, then develop a pronounced sourness after a few days.

Taste each day after the first few to evaluate developing flavor. Strain out the solids.

Enjoy fresh or refrigerate for up to a couple of weeks.

Recipe is an exclusive first look from the forthcoming book, Sandor Katz’s Fermentation Journeys (Chelsea Green Publishing, October 2021).

Pickled Watermelon Radishes

2 medium zucchini 2 Tbsp grape seed oil 2 Tbsp soy sauce 2 tsp maple syrup 1 tsp liquid smoke Pinch chipotle chili pepper powder Freshly ground black pepper In a large bowl, combine oil, soy sauce, maple syrup, liquid smoke, chipotle chili pepper powder and season generously with black pepper. Whisk to combine.

Using a vegetable peeler or mandoline, slice zucchini length-wise into thin strips. Place strips in bowl and toss until 30

Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

coated in marinade. Let sit for several hours or overnight.

Place in a single layer on dehydrator trays, making sure not to overlap. Set the dehydrator to 145° F and let the strips dehydrate for 4 to 6 hours. Remove them when they are crispy.

Thicker strips may take longer. Eat immediately or store in an airtight container.

Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

photo by Julie Peterson

Zucchini Bacon

Wash and peel watermelon radishes. With a sharp knife or mandoline slicer, slice radishes into round discs. In a nonreactive saucepan, bring the water, white wine vinegar, rice wine vinegar, salt and sugar to a boil. Simmer for 1 minute or until the sugar and salt are dissolved. Remove from heat and add the garlic, ginger and peppercorns. Pour the hot liquid including the garlic and peppercorns over the radishes. Let cool to room temperature, then cover and refrigerate.

russiandoll64/AdobeStock.com

1 to 2 watermelon radishes ¼ cup white wine vinegar ¼ cup rice wine vinegar ½ cup water 1 tsp pink Himalayan salt 1 tsp sugar 2 cloves garlic, peeled 1 tsp ginger, microplaned ½ tsp peppercorns, lightly crushed

wise words

Alberto Villoldo on Shamanic Healing

by Marlaina Donato

Shamans mediate between the visible world of matter and the invisible world of energy and consciousness.

I

n his mid-20s, Alberto Villoldo, a psychologist and medical anthropologist, was the youngest clinical professor at San Francisco State University, where he founded and directed the Biological Self-Regulation Laboratory to decode the effects of energy medicine on the human brain. Villoldo eventually set aside the limitations of the microscope in search of a broader, more ancient perspective. His 10-year deep dive into the heart of shamanic culture in the Andes and the Amazon regions filled in the missing pieces of his research, but a dire health crisis decades later drove him to explore shamanic transformation. Today, Villoldo is in vibrant health and the author of bestselling books translated into several languages, including Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health. He is the founder of the Four Winds Society, which trains energy medicine practitioners in its Light Body School.

What is shamanism and the shaman’s role?

Shamanism is a philosophy and a lifestyle similar to Buddhism in many ways. It includes healing practices for clearing the imprints of trauma from the luminous energy field (LEF) that surrounds the physical body, and that organizes the body in the same way that a magnet organizes iron filings on a piece of glass. Shamans mediate between the visible world of mat-

ter and the invisible world of energy and consciousness. The understanding of the shaman is that what we call reality is simply the projection of a map of the world we carry within us. To change the world, you need to change the map, but the map only changes through sacred ceremony.

Shamanism is making a comeback because we have exhausted our masculine, reductionistic and predatory Western paradigm. It offers a more feminine, participatory worldview that is founded on the notion of becoming Earth Keepers—stewards of the garden of nature.

How does shamanism address body, mind and spirit?

We need to think of the quaternity, including Gaia, the great mother. There is only one illness—disconnection from the great mother. There is only one cure, which is returning to Gaia. The luminous energy field is an information field. It contains all your genetic history—the story of the drama that runs in your family that you have programmed into the neural networks in your brain. Shamans discovered how to upgrade the quality of the information in the LEF. Out of the 40 million different species on Earth, only humans, whales and dolphins don’t have death programmed into their DNA. There are no grandmothers in nature; menopause doesn’t exist. The minute you cannot make babies, you are eliminated. We have the opportunity to take part in an experiment to grow bodies that are disease-proof, where our health span can equal our long lifespan.

What shamanic principle can we apply daily?

Our Western diet and antibiotic use have decimated our gut flora, and in the process, ruined our “gut instinct”—the basis of the shaman’s “second sight”, the ability to see the hidden nature of reality. You cannot meditate, heal yourself or others, forgive those who wronged you or stop feeling like a victim if your gut flora is compromised. If your gut is riddled with Candida, you will only perceive strife and be angry.

Even if you live in a city, you can cultivate sprouts and make probiotic-rich foods.

How do you see our future?

I was trained as a medical anthropologist, yet what I do today is to train modern shamans; men and women versed in the ancient wisdom teachings and cutting-edge neuroscience. This is where the magic of science and shamanism meet. Western science and religion are very patriarchal and repressive of the feminine, confusing information for knowledge. We know how to diagnose, but do we know how to heal?

I love science, but we must understand that most science, especially in medicine, is bogus. Studies are poorly designed; results are cherry-picked to support the authors’ beliefs. The greatest science is the one that explores the soul’s journey through infinity, which is what shamans are concerned with.

This is where we discover true healing.

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

August 2021

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natural pet

Power Up Fido Five Ways to Strengthen Your Dog’s Immune System long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease.

While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

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A

by Shawn Messonnier

32

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

1

Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit.

Dogs with serious and chronic immune disorders should never be vaccinated.

2

Minimize chemicals and medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system. Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest dose is to heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

3

Feed a great diet

No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods.

Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog.

Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

4Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

5Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease. Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution.

Choline reduces symptoms in senior animals with cognitive disorder and

reduces the chances in normal older animals of developing it. Its use is advisable for animals with liver disease or diabetes and for those with seizures.

Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching.

Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer.

These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort.

Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine.

Visit PawsAndClawsAnimalHospital.com.

Offering veterinary acupuncture and end-of-life care in the comfort of home.

EverLoved offers in-home acupuncture for all age pets as well as compassionate and comprehensive care for geriatric and terminally-ill patients.

As an essential businesses we’ve adopted extensive sanitation protocols to protect the health of each household we serve. Find us on Facebook for details!

Lydia M. Sullivan, DVM, CCRP, CVMA

Serving Mobile and the Eastern Shore

Learn more today: 251-229-1043

EverLovedVeterinary.com August 2021

33

calendar SUNDAYS

Discounts on Supplements – Every Sunday get 15% off supplements at Fairhope Health Foods (251-928-0644) and Virginia’s Health Foods (251-479-3952). 280 Eastern Shore Shopping Center, Fairhope, AL and 3055-A Dauphin St, Mobile, AL. VA-FairhopeHealthFoods.com.

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special.

Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597. TheSoulShineLife.com.

Open Table Worship Service (United Church of Christ) – Progressive Christian worship. Weekly podcast of sermon, song and interview available on our website (under “sermons”) no later than 10am Sunday mornings. 11am gathering for prayer and connection via Zoom.

251-545-1011. Pastor@OpenTableUCC.org.

OpenTableUCC.org.

Baha’i’s of Fairhope Diversity Devotions – On hold due to the pandemic restrictions. Contact BahaisOfFairhope@gmail.com for more information and to participate in online gatherings to celebrate our unity and strengthen the spiritual health of the community.

Mobile Bay Makers Market – 11am-3pm.

2nd and 4th Sundays every month. Free event.

Open air, sustainably driven market showcasing 25+ local artisans and growers. Music.

Food trucks. Year round, family and dog friendly.

South Park of Fairhope Pier, Fairhope, AL. MBMakersMarket@gmail.com.

Fairhope Unitarian Sunday Service – 11am12pm. Currently held inside and streamed on Zoom. Different guest speakers each week— either a member of our congregation or someone from the surrounding community. Fairhope Unitarian Fellowship, 1150 Fairhope Ave, Fairhope, AL. FairhopeUnitarianFellowship@gmail.com.

FairhopeUU.org.

MONDAYS

Yoga at Glow – Join us for indoor and outdoor classes at our studio plus virtual classes via live stream and YouTube. Glow Yoga, 314 E 21st Ave, Gulf Shores, AL. 251-968-4569. Glow-Yoga.com.

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com.

Yoga at True – A peaceful place to find mindbody wellness. Check our schedule online and on social media for this week’s classes. True Mind + Body Wellness, Daphne, AL. 251-250-9440.

TrueYogaTherapy.com.

34

Yoga with Chris McFadyen – 7:45-8:45am.

Join Chris McFadyen for some energizing yoga as his breath work, asana and flow calms the mind and also enhances and refocuses the body. Relocate your passion while finding your joy and humor - smile to start your day! Also on Wednesday with Susan Kangal. Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104.

Synergyoga@att.net. Synergyoga.net.

Restorative Yoga with Patsy – 4:30-5:30pm.

Been a tough week so far? No stresses and no worries! Join Patsy and ease down a relaxing path with some restorative yoga. Be supported by all the right props as the poses plus gravity gently melt away the anxieties of the day... oh yeah!

Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104. Synergyoga@att.net.

Synergyoga.net.

TUESDAYS

Yin Yoga – 5:45-6:45pm. A slow meditative practice that calms and balances the mind and body by reducing stress and anxiety. Seated poses are passively held for longer focusing on the deep, dense connective tissues and joints in the body creating tissues that are stronger, flexible and juicier. $15 drop-in rate. Vitality Studios, 26992 Hwy 181 N, Daphne, AL. 251-895-7877.

AlignAndThrive4Live.com.

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com.

Praying for Peace Devotional Gathering – On hold due to the pandemic restrictions. Contact BahaisOfFairhope@gmail.com for more information and to participate in online gatherings to celebrate our unity and strengthen the spiritual health of the community.

Yoga with Sarah – 9-10am. Take a break during your Tuesday morning and enjoy some fluid movement and grace – join Sarah Deshauteurs as her yoga adds energy to your day, a smile to your face and a bounce to your step... it will make your world right! 3152 Old Shell Rd, Mobile, AL. 251-473-1104. Synergyoga@att.net.

Synergyoga.net.

Wholistic Health Discount – Book a medical consult and receive 20% off vitamin supplements.

Wholistic Health, 7272 Theodore Dawes Rd #B, Theodore, AL 36482. 251-607-6653.

Susan.Gillispie@gmail.com.

WEDNESDAYS

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com..

Guided Meditation & Singing Bowls – 7-8pm. Come relax and be inspired! Our crystal singing bowls are tuned to a frequency of 432HZ for deep meditation and sound healing. New to meditation? This experience is for beginners and pros alike. $10/person. Vitality Studios, 26992 Hwy 181 N, Daphne, AL. 251-895-7877.

AlignAndThrive4Live.com.

MELT Method class – 3-4pm. Learn simple MELT self-treatments you can do at home to remain active, healthy and pain-free for life–eliminate “stuck” stress before it accumulates causing chronic aches, pains and unwanted signs of aging.

Keep your whole body feeling great at any age.

Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104. Synergyoga@att.net.

Synergyoga.net.

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

MS Support Group – 11am-12:30pm, second Wednesdays. Meeting for lunch every month at Cafe 98 in Fairhope. Family, friends and caregivers welcome. Cafe 98, Corner of 98 and Fairhope Ave, Fairhope, AL. Weezer: 251-928-7606.

Wholistic Health Discounts – 10% off for military, police and healthcare personnel for any services. Wholistic Health, 7272 Theodore Dawes Rd #B, Theodore, AL 36482. 251-607-6653.

Susan.Gillispie@gmail.com.

THURSDAYS MARK YOUR CALENDAR Thursday, August 5th Food as Medicine Lunch N Learn: The Healing Power of Nutrition 11:30am-12:30pm. Tara McLellan and Michelle Smith will teach you how food impacts your health daily. If you are dealing with real health issues, high BP, uncontrollable weight gain, diabetes and/ or chronic fatigue, learn how eating well can turn around your condition in as little as two weeks. Healthy lunch and drinks provided by Fairhope Health Foods & Wild Magnolia Kombucha. Option to enroll in 5-week group health coaching series to implement healthy eating into your busy life. Presented by Good Life Health Coaching and Integrative Health of Lower Alabama. Conference Rm at 311 Magnolia Ave, Fairhope, AL. Michelle Smith: 251-635-6250. TryMyCoach@gmail.com.

GoodLifeHealthCoaching.com/lunch-nlearn2.html.

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com.

Guided Meditation and Singing Bowls – 7-8pm. Come relax and be inspired! Our crystal singing bowls are tuned to a frequency of 432HZ for deep meditation and sound healing. New to meditation? This experience is for beginners and pros alike. $10/person. Robertson Gallery, 312 Marine St, Mobile, AL 36604. 404-429-1651.

AlignAndThrive4Live.com.

Gentle Yoga with Mary Ann – 12-1pm. A stressful morning? Synergy can fix that! Join Mary Ann Sinde in the land of “ahhhhs” for a relaxing hour-long gentle yoga class to soothe the spirit, calm the mind and replenish the soul– a Meditation in Motion to leave class refreshed and focused! Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104.

Synergyoga@att.net. Synergyoga.net.

Yoga with Chris McFadyen – 5:45-7pm. Join Chris McFadyen for some energizing yoga as his breath work, asana and flow calms the mind and also enhances and refocuses the body. Relocate your passion while finding your joy and humor– smile after a long day! Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104.

Synergyoga@att.net. Synergyoga.net.

Wholistic Health Beauty Discount – Book a facial today for 20% off all beauty products.

Wholistic Health, 7272 Theodore Dawes Rd #B, Theodore, AL 36482. 251-607-6653.

Susan.Gillispie@gmail.com.

FRIDAYS

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com.

Yoga with Faye – 8:30-9:30am. What a great way to jump start your weekend! Let breath and body move in sync as Faye Mahan’s seamless style weaves a blend of classical yoga flow and poses. Renew your spirit with a glorious class to begin the day refreshed and re-energized!

Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104. Synergyoga@att.net.

Synergyoga.net.

Yoga with Rebecca – 9-10am. A stressful week? Synergy can fix that! Join Rebecca Dunbar McLeod for a relaxing hour-long yoga class to move the body, soothe the spirit, calm the mind and replenish the soul. Leave class refreshed and focused! Synergy Yoga & Pilates, 3152 Old Shell Rd, Mobile, AL. 251-473-1104. Synergyoga@att.net.

Synergyoga.net.

classifieds PRODUCTS HIGH EFFICACY VITAMINS – Using the latest state of the art scientific data, we formulate our vitamins without fillers to enable your body to reap the most benefit.

Wholistic Health 251-607-6653.

PLANT-BASED SUPPLEMENTS – Get Greens, Chlorophyll, Oil Blends, Electrolytes, Cleansers, Herbal Teas & More. All organic. See Special Offer for Free Samples. 954-459-1134. TerraLifeStore.com.

SATURDAYS MARK YOUR CALENDAR Saturday, September 11 Emerald Coast Holistic Health Expo Sept 11-12. Explore, experience and embrace natural health, complementary medicine, holistic wellness and inspired living. Emerald Coast Convention Center, Ft. Walton Beach, FL. ECHHExpo.com.

Yoga at Soul Shine Yoga – Heated and unheated classes in studio and online on demand. Visit our website and sign up for our new client special. Soul Shine Yoga, 103B N Bancroft St, Fairhope, AL. 251-225-4597.

TheSoulShineLife.com.

Farmers Market – 9am-2pm. Open Saturdays year-round. Coastal Alabama Farmers and Fishermens Market, 20733 Miflin Rd, Foley, AL. 251-709-4469. FoleyMarketMgr@gmail.com.

CoastalAlabamaMarket.com.

SERVICES ATTENTION BUSY PROFESSIONALS! – Struggling to prioritize eating well, sleeping well, transforming stress into positive energy, or just get moving?

Certified Health Coach, Michelle Smith will help you get back on track. 251-6356250. GoodLilfeHealthCoaching.com.

Stay connected.

Like "Natural Awakenings Gulf Coast Alabama-Mississippi" on Facebook and follow @NaturallyAwake on Twitter and Instagram.

251-990-9552

August 2021

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local community directory Connecting you to local resources for natural and green living.

To find out how you can be included in the directory, email Publisher@ HealthyLivingHealthyPlanet.com or call 251-990-9552.

TMAC’S HAIR STUDIO

HEALTHY &

GREEN LIVING

DIRECTORY

Contact us to find out where you can find a copy of our 2021 Healthy & Green Living Directory issue or read it online at HealthyLivingHealthyPlanet.com.

Old Government, Mobile: 251-607-6666 2101 Hwy. 98, Daphne: 251-725-4334 TMACsHairStudio.com

AIR PURIFIERS

BEAUTY

A relaxing salon environment that is free of harmful chemicals, impurities and fragrance. Offering hair services, facials and massage with 100% organic products.

See ad, page 27.

VOLLARA AIR PURIFIERS

B-BUTTERFLY SALON

BREAST SCREENING

2021

Available at enrG-Wellness Orange Beach and Foley, AL 251-240-0842 • enrGIV.com

103A N. Bancroft St., Fairhope, AL 251-990-9934 BButterflySalon.com

B-Butterfly

Vollara air purifiers use ActivePure Technology (NASA-certified space technology) to eliminate more than 99 percent of harmful pathogens in the air and on surfaces including viruses, bacteria, germs, mold, odors, allergens and VOCs. See ad, page 27.

A salon offering organic products and services including hair color and shampoo.

Make a difference today in your hair, your life and the Earth. Visit us for a free hair exam today and go organic! See ad, page 23.

AUDIOLOGY

CRYOSKIN

COASTAL ALABAMA HEARING Foley Location: 251-971-1152 Fairhope Location: 251-990-0535 CoastalAlabamaHearing.com

Offering comprehensive and individualized hearing care: hearing evaluations; hearing aids, accessories and repair; cochlear implants; rehabilitation services and counseling for hearing loss; and educational seminars. Veteranowned. See ad, page 11.

NAUTILUS HEARING

SALON

at Dynamic Therapeutics 9037 Independence Ave., Daphne, AL 251-459-0500 Achieve facelift results or slim and tone the body naturally. Cryoskin, a revolutionary machine from Europe, destroys fat cells permanently. No suction. No surgery. Results in 30 minutes. Learn more: DynamicTherapeutics.net.

See ad, page 23.

KAREN WATSON

TruAura Skincare Specialist/Makeup Artist Daphne, AL • 256-508-0389 TruAuraBeauty.com/trubeauty4u

8230 Spanish Fort Blvd., Ste. C Spanish Fort, AL 251-250-7343 NautilusHearingSpanishFort.com Nautilus Hearing Clinic offers a personalized hearing health experience. Let us provide you with a comfortable environment and discuss your hearing needs.

Insurance accepted. Follow us on Facebook: Facebook. com/nautilushearingclinic. See ad, page 27.

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Gulf Coast Alabama/Mississippi Edition

Skincare, anti-aging, cosmetics and body care that are pure, clean, safe and effective with zero harmful ingredients. Prebiotic/probioticbased and microbiomefriendly. See ad, page 18.

HealthyLivingHealthyPlanet.com

THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Thermographer Gulf Coast Locations from LA to FL 251-623-2225 ThermographyAdvantage.com FDA registered thermography offers breast screenings that are non-invasive and radiation-free, without compression or bodily contact.

Valuable for detecting early stage breast disease and more. Also offering ElectroLymphatic Therapy. See ad, page 5.

FAIRHOPE HEALTH FOODS

280 Eastern Shore Shopping Center 251-928-0644 Va-FairhopeHealthFoods.com Comprehensive health food store offering a range of CBD products: caps, soft gels, gummies, sprays, tinctures, topicals, mixed with ghee, teas, waters, hot cocoa, infused honey, pedicure powders. See ad, page 17.

VIRGINIA’S HEALTH FOODS 3055 A Dauphin St., Mobile, AL 251-479-3952 Va-FairhopeHealthFoods.com

Comprehensive health food store offering a range of CBD products: caps, soft gels, gummies, sprays, tinctures, topicals, mixed with ghee, teas, waters, hot cocoa, infused honey, pedicure powders. See ad, page 17.

CBD HEALTH & WELLNESS

DEPRESSION

SIMPLY CBD

MIND PERFORMANCE CENTER, LLC

Aaron VanHauter,owner 2005 Hwy 98 Daphne, AL 251-586-8890 • SimplyCBD.net At Simply CBD our goal is to provide our customers with the highest quality hemp-derived CBD products in a multitude of ways, helping you experience the healing benefits you deserve. See ad, back cover.

CHURCHES BAHÁ’ÍS OF FAIRHOPE

81 Magnolia Ave., Fairhope, AL 251-928-5692 BahaisOfFairhope@gmail.com Join our gathering of people from diverse religions and backgrounds to celebrate unity and support the spiritual health of the community. (On hold due to pandemic restrictions. Email us to participate in online gatherings.)

FAIRHOPE UNITARIAN FELLOWSHIP 1150 Fairhope Ave., Fairhope, AL 251-929-3207 • FairhopeUU.org FairhopeUnitarianFellowship@gmail.com

Welcoming people of any age, race, gender identity, sexual orientation, socioeconomic status or cultural background.

We seek truth and knowledge, care for the Earth and show kindness to others while creating an atmosphere of love.

(Located inside Path to Wellness) 240 W. Laurel Ave., Foley, AL 251-597-8787 MindPerformanceCenter.com

Offering Deep Transcranial Magnetic Stimulation (Brainsway—a proven tool in the fight against depression that is non-invasive, painless and drug-free) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 4.

FARMERS’ MARKETS COASTAL ALABAMA FARMERS & FISHERMENS MARKET

20733 Miflin Rd. (Co. Rd. 20), Foley, AL 251-709-4469 CoastalAlabamaMarket.com Open year round Tu e s d a y s ( 1 0 a m 3pm, Nov-Mar; 2-6pm, Apr-Oct) and Saturdays (9am2pm). During COVID-19 pandemic, open Saturdays only. Featuring local farms with seasonal produce, meat, eggs, honey, jellies, baked goods, seafood, hand-crafted soaps and more. Follow us on Facebook, Twitter, Instagram and Pinterest.

FOOD & NUTRITION FAIRHOPE HEALTH FOODS AND THE SUNFLOWER CAFÉ

280 Eastern Shore Shopping Center 251-928-0644 • Café: 251-929-0055 Va-FairhopeHealthFoods.com

DEMENTIA MIND PERFORMANCE CENTER, LLC (Located inside Path To Wellness) 240 W. Laurel Ave., Foley, AL 251-597-8787 MindPerformanceCenter.com

Our non-invasive, drug-free approach helps dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30). See ad, page 4.

Comprehensive health food store and organic café serving the public for 40+ years. Extensive supplement selection; organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products, CBD and more. See ad, page 17.

VIRGINIA’S HEALTH FOODS AND THE SUNFLOWER CAFÉ II 3055 A Dauphin St., Mobile, AL 251-479-3952 Va-FairhopeHealthFoods.com

Comprehensive health food store and organic café serving the public for 40+ years. Extensive supplement selection; organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products, CBD and more. See ad, page 17.

FUNCTIONAL MEDICINE ENRG WELLNESS

3099 Loop Rd., Orange Beach, AL 620 N. McKenzie St., Ste 200, Foley, AL 251-240-0842 • enrGIV.com Vitamin IV lounge and functional medicine clinic.

IV vitamin therapies provide relief, healing and recovery for people with health concerns ranging from dehydration to chronic illness. Call us for a free consultation. See ad, page 27.

GOOD LIFE COACHING

Certified Health & Wellness Coach 251-635-6250 GoodLifeHealthCoach.com Attention Health Conscious High Performing Professionals! Struggling to prioritize healthy eating, exercise, rejuvenation, restful sleep?

Health coaches take you by the hand and offer self-discovery + tools you can use!

See ad, page 21.

INTEGRATIVE HEALTHCARE OF LOWER ALABAMA 27535 US-98, Daphne, AL 251-210-8615 AlabamaIntegrativeHealth.com

Certified Functional Medicine Practitioner and Family Nurse Practitioner Tara McLellan addresses the root cause of disease with integrative medicine—a blend of traditional western medicine and science-based functional medicine. See ad, page 23.

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FUNCTIONAL MEDICINE CONT.

PERSONAL GROWTH

WHOLISTIC HEALTH

ALIGN & THRIVE

Susan Gillispie, Nurse Practitioner 7272 Theodore Dawes Rd #B Theodore, AL • 251-607-6653 WholisticTelehealth.org

Angela Day Fairhope, AL Call/Text: 404-429-1651 Psych-K practitioner, Reiki Master and Certified Life Coach offering Psych-K, life coaching, meditation, Reiki and sound bath/ crystal singing bowls.

Become a magnet to what you want! See ad, page 7.

Wholistic Health works with you to define your health goals and ways to achieve your optimum health. It is important to treat the whole person, not just symptoms. See ad, page 5.

KOMBUCHA WILD MAGNOLIA KOMBUCHA

A Coastal Alabama Kombucha Company Info@WildMagnoliaLife.com WildMagnoliaLife.com We take pride in providing handcrafted, small batched kombucha infused with love, laughter and a dash of southern sarcasm. #blessyourgut (Check our website for retailers.) See ad, page 25.

MASSAGE THERAPY ELEMENTS THERAPEUTIC MASSAGE 6920 Airport Blvd., Ste. 111, Mobile, AL 251-342-6415 ElementsMassage.com/Mobile

A therapeutic massage handcrafted just for you. Reduced stress, elevated mood and a strengthened immune system are all part of experiencing a therapeutic massage The Elements Way. Schedule an appointment today. See ad, page 27.

JUBILEE HEALING ARTS

Jennifer (Adams) Killgo, LMT #3263 28170 N. Main St., Ste. C, Daphne, AL 251-616-4201 • JubileeHealingArts.com Intuitive integrative massage techniques are used to facilitate the body into a state of healing without the “no pain no gain” mentality.

Over 15 years experience in the bodywork and natural wellness field.

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Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

FENGSHUI831

Meryl Hyderally Feng Shui Design Consultant 251-463-1862 • Meryl@Hyderally.com fengshui831.com Gain a better understanding of who you are energetically and then discover how best to use the strengths of that energy to navigate a more productive and holistic approach to life.

See ad, page 18.

PET CARE & SERVICES EVERLOVED VETERINARY

Lydia M. Sullivan, DVM, CCRP, CVMA Serving Mobile and the Eastern Shore 251-229-1043 • EverLovedVeterinary.com Providing in-home, veterinary medical acupuncture (for all ages), plus gentle care of geriatric and terminally-ill pets in the comfort of your own home. Hospice and euthanasia services available. See ad, page 33.

PLANT-BASED FOOD THE SUNFLOWER CAFÉ I

320 Eastern Shore Shopping Center Fairhope, AL • Café: 251-929-0055 Va-FairhopeHealthFoods.com An organic cafe offering vegetarian, vegan, gluten-free and dairyfree options. Open for lunch Monday-Sunday.

See ad, page 17.

PLANT-BASED FOOD THE SUNFLOWER CAFÉ II

3055 A Dauphin St., Mobile, AL 251-479-3952 Va-FairhopeHealthFoods.com An organic cafe offering vegetarian, vegan, gluten-free and dairy-free options. Open for lunch Monday-Saturday. See ad, page 17.

Masters of Yoga

ROLFING EASTERN SHORE ROLFING Pam Reaves, Certified Rolfer® 22806 Hwy. 98, Fairhope, AL 706-681-2935

Rolfing® is a holistic approach to manual therapy that seeks to improve your health and function by reestablishing the natural alignment and structural integration of the human body. More information at EasternShoreRolfing.com. See ad, page 18.

THERMOGRAPHY THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Thermographer Gulf Coast Locations from LA to FL 251-623-2225 ThermographyAdvantage.com FDA registered thermography (digital Infrared thermal imaging) offers breast screenings that are non-invasive and radiation-free, without compression or bodily contact. Valuable for detecting early stage breast disease and more. See ad, page 5.

SHOULD YOUR YOGA BUSINESS BE ON THIS PAGE?

Rates include ad, articles, calendar listings and social media posts.

CONTACT US:

251-990-9552

HealthyLivingHealthyPlanet.com

SYNERGY Yoga & Pilates

YOGA

Offering classes in studio, outdoors & online.

NEW CLIENT SPECIAL: 2 Weeks Unlimited Yoga only $59

MASTERS OF YOGA See ads on this page.

Group Classes

Private Sessions

Dana B. Garrett

MS, ACSM, RYT Merrithew IM and IR Certified Merrithew CCB and ISP Trained MELT Instructor

www.synergyoga.net 3152 Old Shell Road, Suite 2 Mobile, Alabama 36607

251.473.1104

103B N Bancroft St,Fairhope TheSoulShineLife.com|251-225-4597

August 2021

39

EXPERIENCE RELIEF FROM PAIN, ANXIETY, INFLAMMATION & GET BETTER SLEEP ALABAMA’S TOP RATED CBD STORE ON

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LET US HELP YOU WITH Pain Management • Anxiety • Stress • Insomnia • Better Sleep • Inflammation & so much more!

Daphne, AL

Mobile, AL

2005 US-98 251.586.8890

3664 Airport Blvd 251.345.4005

SIMPLY-CBD.NET |

@Simply CBD