January 2021 Natural Awakenings Gulf Coast AL/MS by Natural Awakenings Gulf Coast AL/MS

E R F

HEALTHY

LIVING

HEALTHY

PLANET

SPECIAL EDITION

HOLISTIC WELLNESS

Eat Right to Lose Weight Treating Dementia in Isolating Times Healthy Living on a Budget Hospitals and Pediatricians Go Holistic

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

Discover how I lost 58 pounds and got my life back. Hypnosis ended my struggle with weight.

Candace after weight loss. Size 4

FRUSTRATION ENDED.

I had been to gym programs. I tried dieting. I even ordered videos. Nothing lasted. Now I am in a size 4 and this program is completely the reason why. My search stopped here. I saw the ad for hypnosis and called to make the appointment for the free screening. I figured, what have I got to lose? I knew it was the right place immediately when I got there. They showed me other people like me who had succeeded on the program. It was fun and I learned a lot. Motivation is possible. I understood how this would work for me.

Candace before. Size 16

Call for your FREE screening:

251-274-THIN 22622 B Hwy 59 S | Robertsdale, AL | robertsdalehypnosis.com 2

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.com

Coming in February! HEALTHY &

GREEN LIVING

DIRECTORY

P OU P R O R BE T U ST N IT A Y DV O E F R T TI H S E IN Y G E A R .

2021

Be a part of our directory issue to connect with health-conscious readers, both in print & online all year, for ONLY $99! aAFFORDABLE 12-MONTH EXPOSURE aNO MULTI-MONTH CONTRACT aSOMETHING FOR EVERY BUDGET aEASY TO PARTICIPATE With one-on-one guidance, we make it easy to advertise. Whether youâ&#x20AC;&#x2122;re an experienced advertiser or a brand new business owner, we are here for you.

DEADLINE: January 12, 2021 For details, and to reserve your space:

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Contents 17 INVESTING IN THE

HEALTH OF ALL PEOPLE

Plant-Based Nutrition Helps Narrow Disparities

18 CARING FOR DEMENTIA PATIENTS IN ISOLATION

How an Interdisciplinary Approach Feeds the Brain

20 INTEGRATIVE HOSPITAL CARE

Medicine Embraces Holistic Modalities

24 LOSE WEIGHT

WITHOUT DIETING

How to Eat to Feel and Look Your Best

26 HEALING THE WHOLE CHILD

Holistic Pediatricians Go Beyond Meds

29 FRUGAL WELLNESS

Healthy Living on a Tight Budget

DEPARTMENTS 7 news briefs 11 health briefs 12 global briefs 14 eco tip 17 diverse

24 conscious

eating 28 healthy kids 29 healing ways 30 calendar 31 classifieds conversations 18 business 32 directory spotlight 4

Gulf Coast Alabama/Mississippi Edition

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Natural Awakenings is a family of more than 50 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

NEW YEARâ&#x20AC;&#x2122;s RESOLUTION:

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letter from publisher

HEALTHY LIVING HEALTHY PLANET Stop for a minute and think about what your life looked like a year ago. At the end of 2019, Josh and I enjoyed a kid-free night with my brother and brother-in-law in Galveston while my parents kept our kids in Houston. We stayed in a hotel, went out to eat, enjoyed a karaoke bar and wandered the Strand feeling carefree and full of life. After a quiet New Year’s Eve celebration at my parents’ house, we returned to Fairhope for a wonderful start to 2020. In early February, I acknowledged the positive energy in the air by writing “grateful for flow” in my journal. Life seemed effortless as everything seemed to be falling into place both at home and with work.

A month later, that sense of ease disappeared as everything changed in mid-March. On several occasions I’ve considered compiling a list of all the things that made 2020 a year like no other, but I resisted the temptation. While some of the year’s happenings conjure a giggle (remember the Saharan dust cloud named Godzilla?), so many others are tied to immense loss and unrest. Despite the tumultuous times of the last 10 months, I can honestly say that positive memories are what flood my mind most. I have visions of Mays and Thatch playing together more than ever before, me cooking elaborate meals when there was nowhere else to be, Josh and the boys playing music as the lights went out during Hurricane Sally. I think about how I am in closer touch with many out-of-state friends as we’ve all embraced social connections via virtual outlets and how the usual sense of peace and escape seemed amplified during this year’s family camping trips. Sure I can remember feeling my head physically hurting from decision fatigue as I performed a risk analysis on everything from schooling options and magazine distribution to flour rationing and generator use. But that stress-filled reality is buried in the unseen background of all of 2020’s photos—photos that resonate joy and a sense of adventure. In this issue, you’ll find holistic care as a common theme throughout the articles. To thrive, we must care for our whole being. Allow the kick-off of 2021 to recharge you physically, mentally and spiritually and face the year with positivity to foster optimal health. Although turning a page on the calendar will not magically remedy all of the unresolved challenges of last year, it can certainly bring us a much needed sense of renewal. The mindset that we choose now and how we make the most of what’s to come will determine what we’re looking back on a year from now. I can’t wait to see what lies ahead! Cheers to 2021!

GULF COAST EDITION PUBLISHER Meredith Montgomery EDITING TEAM Michelle Bense Josh Montgomery Anne Wilson Michael Wilson LAYOUT Meredith Montgomery 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

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NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Art Director Josh Pope Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 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. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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Gulf Coast Alabama/Mississippi Edition

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news briefs

New Yoga Studio Focuses on Prenatal and Postnatal Classes Born To Birth Yoga is a new online yoga studio for moms and moms-to-be who have the desire to practice yoga, but are not comfortable going to in-person classes. Founder and Mobile-based yoga teacher Veronica Diaz changed careers to launch this business and do what she loves—serve, inspire and empower women on their path to motherhood. “When I was pregnant, I had a lot of help from awesome women, but I was not able to find a yoga teacher in Mobile who specialized in prenatal yoga,” says Diaz, who has 3-year-old and 8-month-old daughters. “I believe every mom needs a community of support during this amazing season of their lives.” Prenatal classes, offered on Saturdays at 10 a.m., teach students how to manage physical and mental discomfort, and offer tips and techniques that can be applied during labor. In addition to physical postures, breathing exercises, mantras and meditations, the class covers diet, selfcare and journaling. Students also have time to share during class to help each other process unfamiliar emotions. On Sundays at 10 a.m., postnatal classes include gentle stretches to soothe discomforts from handling baby, strengthening exercises for the abdominals, a safe space where moms can discuss their road to recovery and a long, much-needed relaxation session. Students will also learn breathing exercises and meditations to manage stress. In the Mommy & Me classes on Saturdays at 9 a.m., Diaz teaches Ayurvedic baby massage, music and movement for baby, plus gentle stretches and strength-building poses for mom.

For more information, call 251-327-8712 or visit BornToBirthYoga.com. See ad, page 15.

Veterinary HouseCalls Comfort Pets and Humans As safer-at-home orders continue to be extended, in-home veterinary care provides a convenient solution for pet owners choosing to avoid public places. EverLoved Veterinary offers acupuncture, physical rehabilitation and end-of-life care for pets in Mobile and along the Eastern Shore. Certified in veterinary medical acupuncture and rehabilitation, owner Dr. Lydia M. Sullivan, DVM is dedicated to giving multi-species families peace and comfort as they maximize the quality of life of their furry loved ones. The house-call approach also minimizes the discomfort of having to transport a pet in pain, and it allows treatments to take place in a familiar and private setting. With an initial home visit lasting up to an hour, Sullivan thoroughly assesses the pet’s condition and living environment. Symptoms are managed with therapeutic modalities such as massage therapy, acupuncture, exercises, medications and supplements, while environmental adjustments also help maximize mobility and comfort. While acupuncture and rehabilitation sessions are available to pets of all ages, Sullivan specializes in the care of geriatric and terminallyill cats and dogs. “During my time in general practice, I found working with this population of patients and their families to be my most rewarding and inspiring work,” she says. “Though caring for a geriatric or terminally-ill loved one is a very personal experience, it is not one you have to face alone.”

For more information, call 251-229-1043 or visit EverLovedVeterinary.com. See ad, page 29.

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January 2021

enrG-IV Launches Alkaline Water Club

Learn to love cooking.

Kristin Alpine, RN, BSN

Private classes make cooking fun for individuals, couples & small groups! Plus Free Online Recipes & Videos wildflowersfreshfood.com 251.656.9112

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The nutritional IV lounge and functional medicine clinic enrG-IV now offers LivingWater (clean, ionized, high-alkaline water) at its Foley and Orange Beach locations. Water club memberships for $19.99 per month include a reusable, BPA-free, gallon jug that can be refilled as often as needed and members also receive a 10 percent discount on all Vollara water and air filters. “Scientific researchers theorize that ionized water slows down aging by reducing free radicals in the body because of its negative oxidation-reduction potential—a measurable negative electrical charge that gives the water antioxidant properties,” explains enrG-IV owner Janet Baker, RN. Compared to tap water, LivingWater has no unpleasant odor, it feels silkier and it has a refreshing, cleaner taste. The double filtration system removes chlorine and other contaminants from tap water and makes natural coral calcium available when water is acidic or soft. LivingWater is more environmentally friendly than bottled water by reducing the use of plastic bottles. The filter utilizes eco-friendly technology, requiring a relatively small amount of electrical energy to produce the desired result.

For more information, call 251-240-0842 or visit enrGIV.com. See ad, page 21.

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New Podcast Inspires Motivation and Hope Spanish Fort author and attorney Rod Cate has released Rocket Motivation, a new podcast to inspire others to live their best life by overcoming life-changing events, obstacles and adversity.

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At the age of 15, Cate went from a rising star athlete to a quadriplegic when he broke his neck playing high school football. “After being told that my chances to ever walk again were almost zero, I worked my way back up again to walking—and more importantly to living,” says Cate. By overcoming his physical limitations and mental obstacles, Cate has excelled as an attorney and now inspires others to build their best life. His new podcast is continuing the mission of his 2018 book, Get Back Up, which seeks to motivate others to navigate life’s sometimes devastating twists and turns. In addition to sharing his own life experiences, Cate’s diverse lineup of guests inspires listeners with their own stories of using rocket motivation to overcome life-shaping tragedies and challenges.

All 12 episodes of the first season are available on RocketMotivation.lybsyn.com, Apple Podcasts, YouTube, Spotify and Facebook.

Pam Reaves, Certified Rolfer™ 706-681-2935 EasternShoreRolfing.com

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22806 HWY 98, FAIRHOPE, AL

Gulf Coast Alabama/Mississippi Edition

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Tracey Glover, a vegan chef and founder of the Mobile-based nonprofit ARC (Awakening Respect and Compassion for All Sentient Beings), has released her new documentary Until All Are Free. The 34-minute film uncovers the far-reaching impacts of animal agriculture and the interconnection of all living beings and the planet. Glover was inspired to make the film after recognizing the significant impact that documentaries have had on her own life as an activist. Featuring interviews with some of the most effective activists and academics of modern times, Until All Are Free takes a unique look at animal rights that goes beyond advocating for animals. “The film looks at how we as humans distinguish ourselves from others who are different from us in certain ways—we create hierarchies where we say some beings are superior to others and then we exploit the powerless. We do this with the animals, and we also do it with other human beings,” Glover says. “The film looks at animal agriculture as an industry that exploits all living beings, from the animals to the workers, as well as the environment. And it looks at how interconnected all these issues, and all of us, are.”

There is no cost to view the film at TinyURL.com/untilallarefree.

Follow Through with Resolutions at True Yoga True Yoga + Therapy in Daphne is kicking off the new year with 2021 Reset, a program to help individuals achieve their health-related goals. Studio members will set their New Year’s resolutions, and from January 4 to March 31, True will assist them in forming and sustaining their desired healthy habits with unlimited yoga classes, accountability measures such as text check-ins and special workshops that tackle topics such as healthy eating, physical fitness and mental health. Students will benefit from a variety of guest speakers and community resources to support them along their wellness journey. Weekly progress updates and feedback will help participants overcome the challenges associated with forming the habits they want to adopt. “This is the most critical period for developing the habits you want for the rest of the year, and we are dedicated to seeing our members through it,” says owner Sydney Wasdin. All the benefits of 2021 Reset are available with a three-month membership for $330, or a monthto-month option allows members to attend and pay individually for each special workshop they attend. As an associate licensed counselor and certified yoga teacher, Wasdin is passionate about integrative care and whole-body healing. “I know that many people struggle to even walk into a yoga studio,” she says. “This is a very body-positive environment and we provide a sense of love and community to optimize your learning and personal journey in yoga.”

For more information, call 251-250-9440 or visit TrueYogaTherapy. com. See ad, page 15.

HEALTHY &

GREEN LIVING

DIRECTORY 2021

Coming in February! Make sure your business is included! Taking reservations until January 12th. See page 3 for details.

Fitness & Nutrition•Health & Wellness Personal Growth•Green Living January 2021

Kalim/AdobeStock.com

Local Activist Releases Compassionate Documentary

PLANT-BASED WELLNESS

CBD

THRIVE: YOGA, MASSAGE & CBD

CANNABAMA: THE CBD STORE Downtown Mobile and Daphne, AL 251-255-5155 CannaBamaCBD.com

100+ high quality CBD products from reputable hemp farms including oral, topical, vape and pet products plus educational classes. Listen to our podcast at SweetHomeCannaBama.com. See ad, page 23.

CBD TWO10

210 Fairhope Ave., Fairhope, AL 251-232-5151 CBDTwo10.com Locally owned and offering one of the largest selections of CBD products made from high quality hemp and manufacturers. With 100+ different products, we have something for everyone. Also hosting monthly Healthy Conversations (educational events).

FAIRHOPE HEALTH FOODS

280 Eastern Shore Shopping Center 251-928-0644 Va-FairhopeHealthFoods.com

21883 AL-181, Fairhope, AL 251-929-4020 (call or text) ThriveFairhope.com

pickup available.

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 25.

HERBAL MEDICINE SOUTHERN INSTITUTE OF NATURAL HEALTH

Mississippi Gulf Coast and Virginia 228-257-1946 or 804-839-0723 SouthernInstituteOfNaturalHealth.com

We've moved! We have a wide variety of CBD products available which can help with inflammation, stress, anxiety and other conditions. Get 20 percent off online orders at ThriveFairhope.com/shop/ with code “TwentyOff”. Curbside

Gulf Coast Alabama/Mississippi Edition

Offering a variety of educational and certification programs in Herbal Medicine, Naturopathy, Aromatherapy, Nutrition and more. Virtual and in-person options available.

HealthyLivingHealthyPlanet.com

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-Saturday and Sunday brunch. See ad, page 25.

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 25.

SHOULD YOUR BUSINESS BE LISTED ON THIS PAGE? Contact us today to be included in the next issue.

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health briefs

Storyblocks.com

A downside of the rising number of caesarean (C-section) births is that it deprives babies of contact with bacteria from the mother’s gut microbiome, which impoverishes the baby’s own microbiome and raises the risk of allergies and obesity later in life, as studies show. Previously, researchers swabbed C-section babies’ mouths with vaginal bacteria, but it had no effect. In fact, the valuable gut bacteria are released in the mother’s fecal matter during the messy process of birth. In a pilot study, doctors from the University of Helsinki tested 17 mothers that were about to need C-sections and chose seven that had fecal matter free of pathogens and antibiotics. After the babies were born, doctors used a syringe to feed the infants a tiny amount of the previously harvested fecal matter mixed with breast milk. The babies had no negative responses. Within three weeks, those babies’ gut flora came to resemble more strongly the gut flora of babies born vaginally than that of those born through C-sections.

Try Ginger for Hay Fever For people suffering from the miseries of allergic rhinitis, better known as hay fever, ginger extract can be just as effective as the popular pharmaceutical product loratadine (Claritin), concludes a study from Thailand’s Thammasat University. Eighty hay fever patients were given either 500 milligrams of ginger extract or loratadine. After three and six weeks, the ginger group’s improvements in nasal symptoms and quality of life matched those of the loratadine group, but those taking ginger had fewer side effects such as drowsiness, fatigue, dizziness and constipation. Storyblocks.com

Fecal Transplant Helps Caesarean Babies

Try Ashwagandha for Anxiety

Storyblocks.com

In the first month of the 2020 pandemic, the use of antianxiety medications increased by 34 percent among Americans, according to pharmaceutical surveys. Because select serotonin reuptake inhibitors (SSRI) in particular tend to lose their effectiveness over time, some sufferers may take heart in a new study in Current Clinical Pharmacology. Iranian researchers gave one gram of ashwagandha root extract (Withania somnifera) each day for six weeks to 22 patients with generalized anxiety disorder and a placebo to a second group of 18. People in both groups were also put on SSRIs. Anxiety scores for the ashwagandha group improved by week two and kept improving during the study, significantly outperforming the scores of the control group. The extract was considered safe and free of side effects.

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January 2021

Microscopic Compass

global briefs

Bacteria Powers Animal Magnetic Sense

Generosity Fosters Increased Longevity

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A new study published in the journal PNAS suggests that people that share more live longer because the act of giving and receiving increases well-being. The recipient benefits directly from the gift, while the giver benefits indirectly through emotional satisfaction. Co-authors Fanny Kluge and Tobias Vogt found a strong relationship between a society’s generosity and the average life expectancy of its members. Researchers at the Max Planck Institute for Demographic Research, in Rostock, Germany, conclude that people are living longer in societies where members support each other with resources. Residents of African countries such as Senegal and South Africa share the lowest percentage of their lifetime income and have the highest mortality rate of the countries studied. Western European countries and Japan transfer more to the youngest and oldest, and their mortality rates are lower. Kluge notes that the relationship between generosity and lifetime income doesn’t depend on whether the benefits come from the state or from the wider community.

A new paper in Philosophical Transactions of the Royal Society B may explain why some animals, including birds, fish and lobsters, are able to sense the Earth’s magnetic fields. It allows sea turtles to return to the beach where they were born. Researchers hypothesize that this ability comes from a symbiotic relationship with magnetotactic bacteria that are influenced by magnetic fields, including the Earth’s. In support of this theory, Robert Fitak, assistant professor at the University of Central Florida Department of Biology and co-author of the paper, drew from one of the largest genetic databases of its kind, the Metagenomic Rapid Annotations using Subsystems Technology, to identify the presence of these magnetotactic bacteria in animal samples. The researchers are working to develop a genetic test to help with further study. They have not yet identified exactly where the bacteria live in the animals, although they theorize that it could be associated with nervous tissue like the eye or brain. Learning how organisms interact with magnetic fields could facilitate our use of them for navigation, while also understanding how human modifications of magnetism—such as constructing power lines—might be affecting biodiversity. This knowledge may also help develop therapeutic drug delivery systems. petrovich12/AdobeStock.com

Grateful Giving

Surf’s Up

Storyblocks.com

Some Beaches Can Survive Rising Sea Levels

Gulf Coast Alabama/Mississippi Edition

An international team of coastal scientists from the United Kingdom, France, South Africa, Australia, New Zealand and the U.S. has disproved the theory that half the world’s beaches will become extinct over the course of the 21st century (see Tinyurl.com/SandyCoastlinesUnderThreat) in a paper published in Nature Climate Change. The team re-examined the data and methodology underpinning the original study and published their rebuttal in the same journal, after concluding that it is impossible to make such global and wide-reaching predictions with the data and numerical methods available today. The new report sees potential for beaches to migrate landward as sea level rises and shorelines retreat. Beaches backed by hard coastal cliffs and structures such as seawalls are likely to experience “coastal squeeze”, resulting in decreased width, and eventually be submerged because they are unable to migrate, but those with space to move inland will retain their overall shape and form. As such, removal of coastline structures or beach nourishment may be the only methods to safeguard at-risk beaches. HealthyLivingHealthyPlanet.com

Winning Grins

Smiling Makes for More Positive Thoughts

Cookie Studio/Pexels.com

According to research from the University of South Australia published in Experimental Psychology, the act of smiling and moving facial muscles can trick our mind into taking a more positive attitude. The study evaluated a real smile as well as an artificial one induced when participants held a pen between their teeth, finding that in either case, this facial muscular activity alters our perception of facial and body expressions and generates more positive emotions. The research found that the practice of forcefully smiling will stimulate the amygdala, the emotional center of the brain, which releases neurotransmitters to encourage an emotionally positive state. By inducing the brain into perceiving stimuli as happy, the mechanism could potentially be used to boost mental health.

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Dangerous Wind

Nitrous Oxide Hastens Global Warming

Rising nitrous oxide (N20) emissions are jeopardizing the climate goals of the Paris Climate Agreement, according to a study published in the journal Nature, which was spearheaded by professor Hanson Tian at Auburn University, and included scientists from 48 research institutions in 14 countries. Researchers report that the growing use of nitrogen fertilizers in worldwide food production is causing the alarming increase in atmospheric concentrations of this greenhouse gas, which is 300 times more potent than carbon dioxide and remains in the atmosphere for more than 100 years. N20 is considered the most significant human-induced agent depleting the stratospheric ozone layer. Notably, the study shows that the colorless gas has risen 20 percent from pre-industrial levelsâ&#x20AC;&#x201D;from 270 parts per billion (ppb) in 1750 to 331 ppb in 2018â&#x20AC;&#x201D;with the fastest growth observed in the last 50 years, due to emissions from human activities.

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January 2021

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eco tip

SLOW FASHION Mending to Extend the Life of Clothing Globalization and cheap labor have lowered clothing prices so much that many people view garments as disposable—a phenomenon called “fast fashion”. Magazines and other influencers create demand for trendy items each season, inciting us to overfill our closets and toss last year’s fads, leading to a more than doubling of worldwide consumption since 2000. It’s a vicious cycle with a huge pollution footprint. The textile industry expels about 1.2 billion tons of CO2 per year. According to the United Nations Environment Programme, the fashion industry produces 10 percent of humanity’s carbon emissions and 20 percent of global wastewater. Every second, the equivalent of one garbage truck of textiles is either landfilled or burned. Polyester, a petroleum-based plastic found in about 60 percent of garments, doesn’t break down in the ocean, where half a million tons of microfibers end up every year. It takes about 2,000 gallons of water to manufacture just one pair of jeans, and textile dyeing is the second largest polluter of waterways. To embrace a more sustainable lifestyle, reject fast fashion; buy good-quality, longer-lasting garments; and mend them to prolong their useful life. Whether it’s reattaching a button, patching a

Gulf Coast Alabama/Mississippi Edition

worn sleeve or sewing a hem, mending is a way to love and care for clothing and reject the notion that new is always better. Another option is to rely on a local seamstress or tailor to take care of mending needs. For the doit-yourselfer, there are many ingenious products available besides needle and thread to help complete simple repairs—iron-on patches, fusible interfacing, mending glue and tape—as well as helpful instructional online videos and sewing classes at local fabric stores. SewGuide.com is an excellent resource for step-by-step instructions and creative ideas. Building upon the vintage-wear market, a new trend has emerged called visible mending. In the past, mended clothes might have been interpreted as exposing a family’s lack of funds or status, but today it’s a concept we proudly embrace. Mending a hole or tear with embroidery is a great way to add whimsy and creative expression. By incorporating colorful threads and fancy stitching techniques, as well as beads, decorative buttons, ribbons and appliqués, we can turn off-the-rack items into unique, wearable art. To cover stains, consider using fabric paint to add a pretty flower or bold political slogan.

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Masters of Yoga Mental Health + Physical Health

Health

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Born to Birth Yoga

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INVESTING IN THE HEALTH OF ALL PEOPLE Plant-Based Nutrition Helps Narrow Disparities by Meredith Montgomery

In June, Mobile-based nonprofit ARC (Awakening Respect and Compassion for All Sentient Beings) announced a plantbased nutrition and cooking scholarship that would be awarded to an individual of color in Lower Alabama. This racial justice initiative seeks to address some of the health inequalities that African Americans face, such as disproportionately high rates of diseases like heart disease, diabetes 2, high blood pressure and certain cancers, plus complications from COVID-19. “These conditions can often be prevented and even reversed through a whole-foods, plant-based diet, but too often African American communities lack access to these healthy foods, as well as facing other obstacles to proper nutrition and health care,” says ARC director Tracey Glover.

Following in Grace’s footsteps, Jarreau worked as a community health advocate for University of South Alabama’s Center for Healthy Communities for four years, where she helped develop programs to combat health disparities in the community such as inadequate nutritional resources and inaccessibility to health care. The plant-based nutrition and cooking scholarship covers Jarreau’s tuition for a six-week online nutrition class offered through eCornel, as well as an internetbased cooking and nutrition class offered through the Forks Over Knives website. As she works through these certificate-based courses, her relationship to food is evolving and she is embracing new ways to make food healthy, delicious and affordable.

Upon completion of the programs, Jarreau is required to lead at least four free community Anitra Jarreau, RN Registered nurse and fitness instructor classes with the full financial support of ARC. Anitra Jarreau heard about the scholarship from a mentor who She envisions herself offering educational wellness workshops that knew this was a perfect fit for her. In addition to practicing include cooking demonstrations and group discussions to address community health nursing full-time, Jarreau and her husband chronic conditions such as hypertension, diabetes and autoimmune disorders. “I would like to provide information on the benefits of own and operate We Click Wellness—a full-service program that plant-based nutrition and how it has been beneficial in managing provides group fitness, juicing and natural herbal services. these conditions. In some instances it has helped heal and eliminate “My mother is one-year vegan and I really wanted to support her the illness altogether,” she says, noting virtual workshop options on her journey,” says Jarreau, who was awarded the scholarship might be necessary depending on current pandemic restrictions. in the Fall. “I also want to expand my wellness program to include “We are so honored to be able to support Anitra in her personal preventative health measures through natural herbs and plantwellness journey and community-focused vision to lift up others based nutrition. It was a perfect opportunity and I am so blessed and make sure that all people, regardless of color or zip code, to be chosen.” have access to healthy foods and proper nutrition,” says Glover. This Mobilian mother of three has a long history tied to health and Jarreau dreams of eventually opening a wellness center for justice. During desegregation, her mom and aunt were bussed to workshops, fitness classes, health education, nutritious meals and Murphy High School. “They faced adversity and challenges every hydration. She says, “I am open to whatever the universe provides.” day, yet they persevered and were in the first integrated graduating For more information, email TraceyGlover@gmail.com or visit class,” Jarreau says. Her mom, becoming a pharmacist, and her ARCForAllBeings.org. Read the Diverse Conversations archives at aunt, becoming an attorney and juvenile judge, were dedicated to HealthyLivingHealthyPlanet.com/article/category/diverse+conversations. the health and justice of minority groups. Jarreau’s grandfather was a chef who believed in preparing whole food based, well-balanced meals and her older Aunt Grace, who was a nurse for more than 30 years, “embodied compassion and a heart for the less fortunate. She was an advocate for health education and health literacy.”

Mark Your Calendar: Soul Food and Food Justice

From 2 to 4 p.m., January 23, ARC will host this virtual event featuring the always enlightening, entertaining and inspiring Baltimore-based food justice activist, Brenda Sanders. Learn how you can change the world with food choices. Learn more at ARCForAllBeings.org.

January 2021

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What role does diet play in cognitive health?

Caring for Dementia Patients in Isolation How an Interdisciplinary Approach Feeds the Brain by Meredith Montgomery

When we hear, “I’m perfectly fine”, do we still need to intervene? As Americans our tendency is that when someone says, “I don’t need you to come over,” then we don’t, especially if it’s our parents. But we need to check on them, especially if they live alone. Often you’ll

Everyone has to have a purpose in life and when we get older, we don’t know what we’re good for. As a family it’s our job to help them find that purpose—to see their value to other people.

How is the pandemic affecting your patients?

What can family members do to help loved ones with dementia? Organize Zoom calls with a group of three or four older people several times a week so they are seeing and interacting with others. Isolation is really taking its toll 18

Ask caregivers to make sure they’re drinking more water than juice and rather than junk food, give them salads and raw vegetables as much as possible. Berries are highly nutritious and something most people enjoy. It will make an impact on cognition if you can give them berries sometimes instead of the apples, bananas and pineapple they’re probably eating, which are high in sugar. Meat is fine—it’s the way it’s cooked that becomes the problem. Instead of fried and breaded, meat should be baked or grilled. Fish is the best option, with salmon, mackerel, anchovies, sardines and herring being the healthiest.

The stress and isolation caused by the pandemic continues to weigh heavily on the health of elderly citizens. For loved ones worried about aging family members, Dr. J. Douglas Brown, DC, DACNB offers some helpful tips to manage these socially-distanced times. At the Mind Performance Center, LLC in Foley, Brown provides non-drug rehabilitation for a wide range of brain disorders. He is one of only a few functional neurologists in the U.S. offering deep transcranial magnetic stimulation in conjunction with brain pathway activation therapy and the sciencebased nutritional program of Alzheimer’s researcher Dale Bredesen.

Cognitive decline is accelerating because of the lack of social interaction. Dementia cases are suffering big time and depression is on the rise. Social interactions are so important, but patients are terrified to see anyone. We see declines accelerate especially in nursing homes, where depression can more easily be overlooked and not paid attention to.

Diet is huge. A lot of times they’re eating just one meal a day like a sandwich or oatmeal and then ice cream at night. Most nursing homes and assisted living facilities serve processed foods loaded with carbs and sugar, which is lethal to dementia patients.

~Dr. J. Douglas Brown, DC, DACNB and they need more than a phone call. If they are in an assisted living facility, ask caregivers how much time they are spending with other residents and visiting communal areas. They shouldn’t be sitting in their room watching TV all day. Everyone has to have a purpose in life and when we get older, we don’t know what we’re good for. As a family it’s our job to help them find that purpose—to see their value to other people. Help them to help others, even if it’s just making a phone call to brighten someone else’s day.

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discover that there’s no food in the fridge and they’re not taking care of themselves. Instead of telling them they’re not eating right, offer to spend more time with them and bring over a nice healthy dinner of grilled fish and salad with healthy yogurt and berries for dessert. Enjoy the meal and good conversation outside together. That way they maintain their dignity and you are helping by giving them social interaction, a sense of community and a really good meal.

You have had a lot of success reversing the effects of dementia and depression. Why is your approach so effective? We look at patients through the functional medicine lens. We start with an intensive 10-week program, seeing patients four times a week. First we look at diet very carefully and we do a lot of bloodwork to check for deficiencies. Then we ask them how things are at home and socially. We use deep transcranial magnetic stimulation (DTMS) therapy to stimulate the brain and we work on therapies that improve balance, coordination and speed of thinking. We also talk about the importance of getting the heart rate up with cardio exercise. At each appointment we’re educating the family as well. The time

they spend transporting their loved one to and from the appointments provides a lot of social time for them to really catch up with each other. The brain is a complicated subject and if we don’t do everything we can, they won’t get well. Fish oil is important, but it’s not a miracle worker on its own. Good nutrition is vital, but without healthy blood vessels from exercise, blood can’t get to the brain. If you do everything right but live a solitary lifestyle, you can only get so far. By treating everything together at the same time, we get the results we want. Every single thing adds up.

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INTEGRATIVE HOSPITAL CARE Medicine Embraces Holistic Modalities by Marlaina Donato

Thirty years ago, hospital patients were treated for symptoms based on the Western medical model, and holistic modalities were excluded, largely due to a lack of reliable scientific studies. More recently, because of promising research, the traditional template is expanding. The Academic Consortium for Integrative Medicine & Health encompasses 75 university health centers and health systems that offer integrative approaches—a remarkable seven-fold increase in 21 years. America’s top hospitals, including the Memorial Sloan Kettering Cancer Center, the Mayo Clinic, the Duke University Medical Center and the Yale New Haven Hospital, now offer therapies such as acupuncture, reiki, homeopathy, touch therapy, yoga, clinical aromatherapy and chiropractic. According to a report in Advances in Medi20

cal Education and Practice, nearly half of Americans receiving medical care use alternative medicine (although 80 percent don’t inform their doctors) and physicians agree on the importance of further research and training in such modalities. A 2017 University of California survey published in the Journal of Alternative and Complementary Medicine found that hospital patients of all ages were willing to pay out of pocket for healthier food, therapeutic massage and energy work.

DISEASE: THE BIG PICTURE “Research has repeatedly shown that even with full medical access and optimal medical treatments, a population’s health improves by only about 15 to 20 percent. The rest comes from lifestyle, environment

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and the social and personal determinants of health. Even factors like emotional health, what you feel is your purpose in life and what motivates you to be healthy plays a role,” says physician Wayne Jonas, in Alexandria, Virginia, a clinical professor of family medicine at Georgetown University and former director of the World Health Organization Center for Traditional Medicine. As executive director of Samueli Integrative Health Programs, which aims to make integrative health regular and routine, Jonas emphasizes that patients become healthier and medical costs are reduced when they are engaged in the healing process. For Jonas, the shift toward integrative health care has become most evident during the current opioid crisis and the search for non-pharmacological ap-

proaches like acupuncture and therapeutic massage therapy for pain management. “The evidence body for many of these approaches has grown tremendously over just the past five years, and has shown a spotlight on what works and what doesn’t. These approaches are now recommended in national guidelines as mainstream for chronic pain.” Denise Millstine, integrative physician and internal medicine specialist at Mayo Clinic in Arizona, concurs: “The opiate crisis is an example of the need to broaden our clinical toolbox to incorporate care strategies that are less risky. I believe this change has been multifactorial, based on patient demand and more awareness of the importance of lifestyle management.”

the first day after surgery. Acupuncture— an ancient modality based on the concept of energy meridians in the body—is also offered in many major hospitals to offset the side effects of chemotherapy and radiation. Acupuncture treatments at the Mayo Clinic are given in a calming atmosphere of soft lighting and music, and performed by trained doctors, as well as licensed acupuncturists with a firm TCM foundation. Integrative health care addresses the emotions that accompany a cancer diagnosis, and patients undergoing conventional treatment now have access to not only acupuncture but therapeutic massage, meditation, movement therapy, clinical aromatherapy, herbal applications,

We might recommend the best medication or provide cutting-edge therapies, but without considering stress management, resilience, movement and what people ingest, it’s hard to get optimal results.

For Millstine, integrative medicine offers many solutions. “We might recommend the best medication or provide cutting-edge therapies, but without considering stress management, resilience, movement and what people ingest, it’s hard to get optimal results. Integrative medicine expanded my approach to include nutrition, exercise, mind-body [connection], spirituality and other medical philosophies like Traditional Chinese Medicine (TCM) in the patient’s therapeutic plan.”

biofeedback and yoga. Millstine says of theMayo Clinic, “We have oncologytrained massage providers who are comfortable with what is and what isn’t safe after someone has had a cancer diagnosis and/or treatment.” Jonas highlights that when given

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ENERGY MEDICINE GOES MAINSTREAM “Alternative therapies are no longer considered ‘alternative’ when conventional medicine adopts them—for example, us-

What makes a nurse holistic is not the skills or alternative therapies she/he/they do, but rather how they show up in their interactions with others. They value and recognize that they are gifted with sharing a person’s most vulnerable moments, and that this shared space is sacred. ~Margaret Erickson ing calcium and vitamin D supplements, which are a standard consideration,” says Millstine. “With high-deductible plans, many patients are accustomed to paying out of pocket for care, thus making payment for alternative providers possibly more palatable.” Reiki, a Japanese form of energy medicine once considered alternative, is now offered at major hospitals like Yale New Haven, where it’s given free of charge to cancer patients. Many hospitals are

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The Urban Zen Integrative Therapy Program, launched by American fashion designer Donna Karan in 2009 after her husband died from cancer, partners with heavy hitters such as the American Cancer Society and the Beth Israel Medical Center, in New York City. In many hospital settings, Urban Zen is creating “Zen dens”, calming nooks where staff can discuss cases with colleagues, take a break for self-care or talk to their patients in a nurturing environment. Urban Zen’s dedication to healthcare

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also offering classes in energy work to families of patients, hospital staff and the community. “A medical doctor introduced me to the practice when my grandmother was diagnosed with lung cancer,” says Denise Baron, a Philadelphia-based reiki practitioner who works with referrals from clients and wellness professionals. “A hospital does not hire me directly, but the staff know I am available. I’ve worked on patients post-surgery, during and after births, people with cancer and people in hospice. I would say 96 percent of clients walk away with a deep experience of peace, harmony and lower stress levels.” Most recently, she has seen an increase in nurses asking for support during stressful times, with many wanting to learn how to practice reiki themselves. According to a 2017 study published in the Journal of Evidence-Based Complementary and Alternative Medicine, reiki is more effective than a placebo and activates the parasympathetic nervous system via the vagus nerve. Results include lower blood pressure and less anxiety and depression. Other research shows that the modality also reduces nausea, improves appetite and lessens fatigue.

HOLISTIC NURSING’S ROLE Collaborating with physicians and holistic

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under the supervision of a doctor and with conventional cancer care, complementary therapies may help people to manage cancer symptoms, boost overall well-being, better handle side effects of treatment and reduce the risk of cancer recurrence. “Integrative cancer care can help by activating one’s ability to heal and feel better physically and emotionally,” he says. “Lectures on nutrition, yoga classes and support groups for cancer patients are now common.”

practitioners, nurses play a key role in integrative hospital care. “We all work together to facilitate the client towards a higher level of well-being. Each profession brings something to the table,” says Margaret Erickson, in Cedar Park, Texas, CEO of the American Holistic Nurses Credentialing Corporation. The nurse’s role in a patient’s healing journey is an intimate one, and holistic nurses ensure that the whole patient is tended to. “The roots of holistic nursing, grounded in holism, were verbalized over 150 years ago by Florence Nightingale,” says Erickson. “She believed in the mindbody-spirit-emotion connections and that all aspects need to be nurtured in order for people to heal.” Due to increased demand, more nursing schools are creating educational programs grounded in holistic philosophy, she says. “What makes a nurse holistic is not the skills or alternative therapies she/he/they do, but rather how they show up in their interactions with others. They value and recognize that they are gifted with sharing a person’s most vulnerable moments, and that this shared space is sacred.” Some holistic nurses may use healing therapies such as guided imagery, aromatherapy, energy work, bodywork, deep breathing, mindfulness and meditation to help both their clients and other healthcare providers. Those in the field of integrative medicine agree that the future of medicine is now. “People are becoming more self-aware and taking responsibility for their health and life. Consciousness is growing [by] leaps and bounds,” says Baron.

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LOSE WEIGHT WITHOUT DIETING How to Eat to Feel and Look Your Best by April Thompson

One of the top New Year’s resolutions is to lose weight, and to that end, millions of Americans go on a diet each year. As we look to reset after holiday indulgences, nutrition experts say it’s a great time to cultivate healthy, long-term eating habits rather than unsustainable diets that lead us in circles. “A ‘live it’ is better than a diet: small, manageable changes you can live with over time,” says Lisa Mallonee, a registered dietician and professor at the Texas A&M College of Dentistry, in Dallas. “People get focused on losing 15 pounds, but once they get to the finish line, they don’t have a plan for after and often end up regaining the weight.” While navigating the labyrinth of nutrition information can be tough, eating better is actually simple, says David Katz, M.D., founder of both the Yale-Griffin Prevention Research Center and the nonprofit True Health Initiative, and co-author of How to Eat: All Your Food and Diet Questions Answered. “There are two general shifts to make: first, to less processed foods, and second, to more plant-based foods,” says Katz. In making such shifts, Mallonee suggests applying the 80/20 rule to food. “If 80 percent of the time you are making healthy choices, and the other 20 percent of the time you allow splurges, you’re less likely to feel deprived and revert to old ways.” Katz agrees that small shifts are more likely to stick, in part because of our adaptable palates. “If you commit to improving your diet little by little, you will find that taste buds are adaptable fellas that will learn to love the foods they are with. For example, try something as simple as switching from regular soda to diet to seltzer to water over time.” The good news for dieters with questions, suggests Katz, is there is no one superior diet. “You can have a high-quality diet whether you are flexitarian, pescatarian or vegetarian, low-carb or high-carb,” he says.

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For Jill Weisenberger, a registered dietitian nutritionist, in Yorktown, Virginia, and author of The Overworked Person’s Guide to Better Nutrition, a healthy diet comes down to three meals a day, each with a good source of protein and fiber. “When losing weight, it’s especially important to eat enough protein so you don’t lose muscle mass with the fat,” she says, suggesting a target of 25 to 35 grams of fiber a day, achieved through a diverse diet that focuses on fruits, vegetables and legumes.

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Katz, Mallonee and Weisenberger all caution against a diet like keto that restricts many nourishing foods only because they contain carbs. “There is no evidence of long-term safety or benefit of keto,” says Katz. “A truly keto diet cuts out a lot of highly nutritious foods like fruit, grains and beans, all associated with better health and longer life. I think a diet excluding these foods would be a colossal mistake.”

WEIGHING IN While it’s not healthy to obsess over numbers on the scale, it is important to understand the health risks of carrying extra weight, particularly around the middle. “Belly fat is a concern for co-morbidities like pre-diabetes, diabetes, increased

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blood pressure and even sleep apnea,” says Mallonee, stating that women should aim for a waist circumference of less than 35 inches and men of less than 40. Katz advises that the effects of abdominal fat can vary. “Certain ethnicities are extremely vulnerable to excess weight around the middle, which can result in insulin resistance and metabolic mayhem. However, many people can gain considerable amounts of weight and show no metabolic effects,” he says, suggesting that a comprehensive health checkup can clear up any doubts. Physiologically, it is hard to keep weight off, says Weisenberger, but people should not get discouraged if they fall short of their goals. “If you are overweight, you will get an enormous boost from the first 5 to 10 percent of weight loss—it’s much more important than that last 5 to 10 percent.” While weight loss is an exercise in delayed gratification, the power of high-quality food is immediate, advises Katz. “You can improve the quality of your immune response with a single meal. It’s the gift that keeps on giving, too, as those positive health benefits accumulate over time.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Sustainable Weight Loss Begins in the Mind Strict diets and aggressive workout programs are often thought to be the solution for major weight loss, but certified hypnotist Julie Nise warns, “You typically have this great goal, then develop a plan that becomes overwhelming emotionally. You end up dropping the plan and another pattern of guilt follows because you ‘didn’t finish it’.” Nise opened Robertsdale Hypnosis to give Baldwin County a different way to lose weight—one that feels good in the process. “Hypnosis is the very best tool I know of to get control of your mood, emotions and state of mind, and 80 percent of people wanting to do hypnosis, want to do it for weight loss,” says Nise, who has more than 15 years of experience and is a senior trainer for the Master Hypnotist Society. Hypnosis is a lot like meditation or prayer when done correctly. In the altered state of relaxation and fixation, the mind can respond to suggestions to shift preferences and improve choices. It’s effective for weight loss because it's designed to first take pressure off of the individual so that they gain confidence and improve self-esteem. Nise says, “Rather than relying on a long list of rules or things you should and shouldn’t do, hypnosis relies almost exclusively on your imagination and emotions to motivate and compel you forward into achievement and success.” Nise requires interested individuals to schedule a free, 30-minute screening before accepting them into the program. “They have to demonstrate that they are sincere about their decision to change. Hypnosis is not something done to you; it only supports the decision that you make.” For more information, visit RobertsdaleHypnosis.com. See ad, page 2.

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Jones, who dispenses pregnancy advice at PisforPregnant.com, benefitted from a growing trend among pediatricians. The number of doctors that self-identify as holistic by joining the integrative medicine section of the American Academy of Pediatrics has grown from a dozen in the early 1990s to more than 400 today, says Kathi Kemper, M.D., an Ohio State University pediatrics professor who founded the section and authored The Holistic Pediatrician.

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“Holistic pediatricians are interested in helping children and families meet their health goals, not just diagnosing and dispensing drugs,” she says. “We use an evidence-informed approach, including all appropriate therapies and therapists, with a strong emphasis on healthy lifestyle behaviors such as diet, exercise, sleep, stress management, social and emotional skills, spirituality and a healthy environment.”

Healing the Whole Child Holistic Pediatricians Go Beyond Meds by Ronica O’Hara

When Jackie Jones’ 4-year-old daughter had a persistent runny nose and cough, three visits to the pediatrician proved fruitless. “He would see us for two minutes, listen to her chest, saying she had ‘a cold’, and yet still prescribe an antibiotic and steroid that would just trash her immune system,” the Atlanta mom says. “She ended up developing pneumonia in both lungs that landed her in the hospital.” This propelled Jones to switch her children’s care to a holistic pediatrician. “He actually listens to me and takes time with his patients, and recommends vitamins and supplements to keep them healthy, in comparison to just handing out antibiotics,” she says. On the first visit, he queried Jones about family use of shampoos, soaps and cleaning products that might contain chemicals. “Definitely not a conversation I had with my old pediatrician!” she related. 26

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Many pediatricians report they want to know more about integrative approaches because of their frustration in treating the chronic conditions in one-quarter to one-half of the children they see, as well as to answer questions posed by Google-savvy parents. Yet most pediatricians have limited training in natural health and are wary to suggest such approaches, and parents are often reluctant to disclose their use of natural methods. Holistic pediatricians, on the other hand, typically get additional training in healing modalities that allows them to integrate natural options into mainstream methods. Unlike many pediatricians in busy clinics that can see a child only briefly, holistic pediatricians typically take longer. “It’s not a one-size-fits-all conventional approach,” says holistic pediatrician Elisa Song, of Belmont, California, who blogs at HealthyKidsHappyKids.com. For a child with asthma, for example, Song checks for environmental, dietary or social triggers, including mold, food allergies or sensitivities and stress. She looks for underlying biomedical imbalances such as nutritional deficiencies, abnormal gut microbes and signs of a leaky gut. “Based upon clinical and laboratory findings, an initial treatment plan may include elimination of food sensitivities, supplementation with a 3-6-9 fish oil and magnesium, and mindfulness exercises that incorporate diaphragmatic breathing,” she says. Pediatric naturopaths are another option for parents. These doctors typically start

from a natural medicine perspective, are trained in herbs and nutrition, and collaborate with bodyworkers, physical therapists and counselors. “Really, anything that helps a child thrive,” says pediatric naturopath Kathryn Purvis, of Tempe, Arizona. “We use treatments that are gentle and safe, but are also trained to use conventional treatments if necessary.” Naturopaths undergo a four-year postgraduate medical education like pediatricians, but do not complete an additional three years of pediatric residency, although they can do internships and take courses for certification. In 26 states, they can prescribe pharmaceuticals and administer vaccines.

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Chiropractors that specialize in pediatrics, although not usually a child’s primary doctor, correct misalignments of the cranium, spine and pelvis using extra-low force, “like checking the ripeness of a tomato,” says pediatric chiropractor Kaleb Scroggin, of Savannah, author of the children’s book C is for Chiropractor. For example, treating a constipated, breast-fed baby usually produces immediate results, he says, adding that adjustments can also help infants with latching issues, painful gas, reflux and general irritability. “My goal is to see how healthy I can help your child become,” he advises.

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Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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Purvis is the primary care provider for about 75 percent of the children she sees and provides adjunctive care for specific conditions with the rest. For example, one child with chronic ear infections was facing ear tube surgery on the advice of a

pediatrician; after his parents followed her advice to take him off dairy and give him certain supplements and a homeopathic remedy, the condition cleared up.

Questions for Pediatricians When seeking a pediatrician, integrative or not, holistic pediatrician Natalie W. Geary, of Miami, founder of vedaHEALTH (VedaHealth.com), says, “My best advice is to look for a pediatrician that has open communication skills, that listens well and that has the confidence to engage in a Q&A without getting defensive and ruffled. There are several questions to ask that will help guide you.” In addition, she provides tips on what to look for in the answers. 1. Will you be talking to us about our baby’s nutrition in detail? Pediatricians trained in integrative medicine recognize that children’s health is fundamentally grounded in what they eat. They need to recognize the impact of poor nutrition on a baby’s growing and developing brain, especially in the first three years

of life, and be patient in helping parents navigate food intolerances—not just food allergies—as well as developmental stages and feeding behavior. 2. How do you feel about adjunct therapies such as craniosacral massage, acupuncture and Ayurveda? The important thing here is not that they necessarily offer these things, but that they are informed about their benefits and are not dismissive or judgmental, and that they are open to working with the other healers and practitioners involved. 3. What are your thoughts on antibiotics? Some pediatricians may be defensive about this, but it’s worth asking politely to see if they are open to a conversation about when alternatives might be useful, especially for things like ear infections.

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Stay Connected

Like Natural Awakenings Gulf Coast Alabama-Mississippi on Facebook and follow @NaturallyAwake on Twitter & Instagram. January 2021

healing ways

FRUGAL WELLNESS Healthy Living on a Tight Budget

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by Yvette C. Hammett

Living healthy on a tight budget may seem like a daunting task, but by setting up a self-care plan, prioritizing and shopping smart, the barriers can seem not quite so tall. With so many people unemployed or under-employed during the COVID-19 pandemic, the need for workable options is more important than ever. A sports and nutrition company, My Protein, did a study that shows the average American spends $155 per month on health and fitness. That’s $112,000 over a lifetime. There are, however, strategies that can lower these costs. Jen Smith, a financial writer and co-host of the podcast Frugal Friends, often talks about ways to spend less, save money and be in control of our spending. “You may spend more up front or more on the things you really care about, but cutting out the waste or things that are not so necessary can be a huge cost savings. This is not just for a penny-pinching, stay-at-home mom. Being frugal doesn’t mean you are a cheapskate, but being wise with the limited resources that you have.” 28

Gulf Coast Alabama/Mississippi Edition

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Smith says she had a pricey membership to a cross-fit gym, but in the long run, staying in shape can greatly reduce the costs of health care and prescriptions. “Any way you can stay active is what you need to do. Spending money in any way that gets you to commit to and consistently move your body is the answer.” Focus on eating good food and moving your body, Smith says. “When emphasis is placed more on that and on self-care, you save more money.”

The National Institute on Aging rec-

ommends several ways to eat healthy on a budget: use coupons, consider purchasing store brands, know that convenience costs more, focus on priority foods, buy store-brand organics and forgo fresh for frozen organics. Sotiria Everett, a clinical assistant professor in the Department of Family, Population & Preventive Medicine at the Stony Brook Renaissance School of Medicine, in New York, agrees. “One thing to consider is seasonality. If out of season and organic, that will increase the cost. If you want clean living and healthy eating for the planet, that doesn’t make sense either, because of the cost of fuel and the pollution involved.” Everett recommends frequenting farmers’ markets because they offer seasonal, fresh, local, organic produce that is easier on the wallet and better for health. Her favorite tip is, “Learn how to plant foods. You don’t need a lot of space, but do need sun and water access. You can keep it organic. A couple of seeds can give you a whole season’s worth of produce.” Jody Gatewood, assistant state nutrition program specialist for Iowa State University Extension and Outreach and a registered dietitian, works with people on tight budgets through the university’s Spend Smart Eat Smart program. “We do a lot with families with young children,” she says. “They are on a budget and concerned about having enough food to eat. One thing we teach a lot, and it helps with a budget, is to plan your meals. Look and see what is on sale at the grocery store. If there’s a big meat sale, buy it then and use it throughout. I think what happens is if we don’t plan, we go to a restaurant or get convenience foods which can really add up.” Fresh, frozen, canned and dried foods can all have a part in our diet, she says. “I use a lot of frozen vegetables. If you use frozen, you just heat it up and it is ready to go. Protein can be expensive, so have some meals where black beans or lentils are the source of protein. Have that balance.” As for healthcare costs, Smith recommends to those that cannot afford typical insurance or costly prescriptions in their budget to consider using manufacturer discounts and a service like GoodRx.com, which details how much prescriptions will cost at different pharmacies. Consider using a “sharing ministry” for other costs, Smith says. With Liberty HealthShare, for example, people pay in every month and are billed like a cash payer when they have a medical bill while Liberty pays the cash. “When a doctor or hospital is billing an insurance company, they try to get as much as they can, but cash payers pay a lower amount,” she says. Yvette C. Hammett is a freelance writer from Valrico, Florida. She can be reached at YvetteHammettHull49@gmail.com.

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calendar All calendar events must be received by the 10th of the month and adhere to our guidelines. Go to HealthyLivingHealthyPlanet.com to submit entries.

SUNDAYS MARK YOUR CALENDAR SUNDAY, JANUARY 10 Free Introduction to Psych K 5:30-6:30pm. Psyck-K is a re-programing technique that addresses trauma, limiting beliefs, relationships and health issues. It is based on the science of neuro linguistics and kinesiology. Join Angela Day for a free demonstration and receive a mini-session. Soul Shine Yoga, 103 N Bancroft St B, Fairhope, AL. Call/text Angela: 404-429-1651. Sound Bath and Meditation 6:30-7:30pm. Join us for a guided meditation and sound bath designed to relax and inspire. Our crystal singing bowls are tuned to a frequency of 432HZ for deep meditation and sound healing. Also on Jan 24 at 6pm. $20 per person. Soul Shine Yoga, 103 N Bancroft St B, Fairhope, AL. Call/text Angela: 404-429-1651.

SUNDAY, JANUARY 17 Reiki Circle 5-7pm. Calling all Reiki Practitioners: This is an opportunity to give and receive a Reiki session with your fellow healers. Must have a minimum of a Reiki 1 Certification. Please call or text to RSVP or for more information on Reiki. $10 per person. Loxley, AL. Angela: 404-429-1651.

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. Postnatal Yoga 4-Week Series (online) 10-11:15am. For anyone within 36 weeks after delivery. Experience gentle movement and much needed relaxation. Build your community and share emotional/physical challenges of this stage of motherhood. Join anytime, recordings will be provided for any missed class. 251-327-8712. Veronica.Diaz@ BornToBirthYoga.com. BornToBirthYoga.com. Social media: @borntobirthyoga.

SUNDAY, JANUARY 24

Fairhope Unitarian Sunday Service 11am-12pm. Currently held outside, weather permitting, and streamed on Zoom. January’s topic is the first Unitarian Universalist principle: The Inherent Worth & Dignity of Every Person. Different guest speaker 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.

Sound Bath and Meditation 6-7pm. Join us for a guided meditation and sound bath designed to relax and inspire. Our crystal singing bowls are tuned to a frequency of 432HZ for deep meditation and sound healing. $20 per person. Soul Shine Yoga, 103 N Bancroft St B, Fairhope, AL. Call/text Angela: 404-429-1651.

Weekend Yoga 2-3pm. Join Chris M, Lisa, Sarah, Annette or Rebecca in the New Year as you wind down your weekend and get ready for the busy week ahead—expand the potential of your body while you refresh and renew your spirit. Check the website for schedule rotation. Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga@att.net. Synergyoga.net.

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.

MONDAYS Munchie Mondays Get 10% off CBD edibles at CannaBama: The CBD Store every Monday. Mention Natural Awakenings and get 15% off! Downtown Mobile and Daphne, AL. 251-255-5155. CannaBama@yahoo.com. CannaBamaCBD.com. 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.

Gulf Coast Alabama/Mississippi Edition

HealthyLivingHealthyPlanet.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 mind-body wellness. Check our schedule online and on social media for this week’s classes. True Mind + Body Wellness, Daphne, AL. 251-250-9440. Hello@TrueYogaTherapy.com. TrueYogaTherapy.com. Gentle Flow at Above and Beyond 9am. Link breath and body to go beyond the noisy mind and reconnect with the peace within. Build flexibility, balance and strength. All levels. Unheated. Above and Beyond Yoga and Salt Therapy, 878 Hillcrest Rd, Ste C, Mobile, AL. 251-639-9030. ABHotYoga.com.

TUESDAYS 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 mind-body wellness. Check our schedule online and on social media for this week’s classes. True Mind + Body Wellness, Daphne, AL. 251-250-9440. Hello@TrueYogaTherapy.com. TrueYogaTherapy.com. Slow Flow Vinyasa with Mary Ann 8:30-9:30am. Enjoy Mary Ann Sinde’s zest, grace and refreshing energy as her slow flow puts you back in touch with your body, restores the mind and leaves you refreshed, energized and focused. Revel in the bliss and embrace the joy as you start the day. Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga@att.net. Synergyoga.net. Yoga Core with Chris G 5:45-7pm. Join Chris Garrett for an energizing blend of Iyengar and Vinyasa yoga, with emphasis on those hard to work core areas. Recharge the body, soothe the soul and refocus the mind after a long day. Breathe, work, smile and find joy in the movement! Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga@att.net. Synergyoga.net. 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.

WEDNESDAYS

FRIDAYS

Wash Up Wednesdays Get 10% off CBD bath products at CannaBama: The CBD Store every Wednesday. Mention Natural Awakenings and get 15% off! Downtown Mobile and Daphne, AL. 251-255-5155. CannaBama@yahoo.com. CannaBamaCBD.com.

Flower Friday Get 10% off hemp flower at CannaBama: The CBD Store every Friday. Mention Natural Awakenings and get 15% off! Downtown Mobile and Daphne, AL. 251-255-5155. CannaBama@yahoo.com. CannaBamaCBD.com.

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

Yoga with Faye Mahan 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, Mobile, AL. 251-473-1104. Synergyoga.net.

Chair Yoga with Patsy Tucker 4:30-5:30pm. Patsy will use chairs and other props to support a modified yoga practice. Also explore breathing techniques and guided meditation for calming the mind. This class is ideal for people uncomfortable practicing on the floor or who need support for balance. Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga@att.net. Synergyoga.net. Pure Power Yoga at Above and Beyond 5pm, Mon & Thur. 9am, Tues & Thur. Dynamic vinyasa class with weights that strengthens, balances, detoxifies and exhilarates the body and mind. Moderately heated. Above and Beyond Yoga and Salt Therapy, 878 Hillcrest Rd, Ste C, Mobile, AL. 251-639-9030. ABHotYoga.com.

THURSDAYS Sunrise Yoga with Chris G 6-7am. The days are short in the New Year, so greet the sunrise with Chris G. and take pleasure in revitalizing morning yoga. Charge the body, ease stress and focus the mind as you begin the day. Find joy in the movement! Also on Tuesdays w/ Linda Csaszar. Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga@att.net. Synergyoga.net. 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.

SATURDAYS MARK YOUR CALENDAR SATURDAY, JANUARY 23 Soul Food and Food Justice 2-4pm. Join ARC for this virtual event featuring the always enlightening, entertaining and inspiring Baltimore-based food justice activist, Brenda Sanders. We can change the world with our food choices. Please see website for recipes and details: ARCForAllBeings.org. 251-5102418. Tracey@ARCForAllBeings.org. Super Saturday Get 20% off a surprise CBD item at CannaBama: The CBD Store every Saturday. Downtown Mobile and Daphne, AL. 251-255-5155. CannaBama@yahoo.com. CannaBamaCBD.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. C o a s t a l A l a b a m a F a r m e r s a n d F i s h e rmens Market, 20733 Miflin Rd, Foley, AL. 251-709-4469. FoleyMarketMgr@gmail.com. CoastalAlabamaMarket.com. Mommy & Me Yoga (online) 9-9:45am. Meet other mamas and strengthen your bond with baby while performing gentle stretches to relieve muscle soreness. Infant touch, singing and movement to assist baby with discomforts such as gas and colic. Ideal for babies 6 weeks up to crawling. Online class. 251-327-8712. Veronica.Diaz@ BornToBirthYoga.com. BornToBirthYoga.com. Social media: @borntobirthyoga. Prenatal Yoga 4-Week Series (online) 10-11:15am. Experience the gift of relief and relaxation. Create balance and alignment of the pelvis to get ready for birth. Learn coping skills for physical and mental discomfort during labor. Join anytime, recordings will be provided for any missed class. 251-327-8712. Veronica.Diaz@ BornToBirthYoga.com. BornToBirthYoga.com. Social media: @borntobirthyoga.

classifieds FOR SALE 13 LBS OF ICE FOR $1 – Filtered water, pull-through access, buckets available for transfer as well as bags. Ice Depot, 23858 Hwy 98, Fairhope, AL (1/2 mi N of Rock Creek).

OPPORTUNITIES BECOME A PUBLISHER – Natural Awakenings Gulf Coast AL/MS is for sale. Home-based business opportunity. No publishing experience required. Visit HealthyLivingHealthyPlanet.com. See ad, back cover. FRANCHISE OPPORTUNITY– OsteoStrong is looking for motivated, healthconscious individuals to open new franchises in Alabama. Our proven system for success offers an exceptional business opportunity. More info: 251-210-6955; OsteoStrong.me.

Ice Depot has the best deal in the area:

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 and find your joy and humor; smile after a long day! Synergy Yoga & Pilates, Mobile, AL. 251-473-1104. Synergyoga.net.

clean filtered water, easy pull-thru access, buckets available for transfer as well as bags

13 LBS of ICE for ONLY $1!

Ice Depot: 23858 Hwy 98 (.5 mi N of Rock Creek) in Fairhope, AL January 2021