March 2023 Natural Awakenings Gulf Coast AL/MS

PUBLISHER Michelle Smith

EDITOR Julie Peterson

AD DESIGN Gabrielle W-Perillo

LAYOUT Melanie Rankin

CONTACT US

123 Fig Ave., Fairhope, AL 36532

Ph: 251-990-9552

NAGulfCoast.com

MichelleS@NAGulfCoast.com

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Sales Joe Dunne

Brooke Goode

Melanie Rankin

Gabrielle W-Perillo

Lisa Doyle-Mitchell

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Living with

Depression, Dementia? We can help.

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We can reduce or eliminate symptoms of depression. Our treatments often deliver improvement when nothing else has and 70 percent of our depression patients see symptoms reduced by at least 50 percent.

Drugs are not the only answer. Our unique approach is non-invasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessments. Contact us today to schedule a comprehensive neurological evaluation 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.

Using a cutting-edge, drug-free approach we treat a range of brain disorders including Dementia | Depression | Anxiety | ADHD Call

MindPerformanceCenter.com 112 West Section Avenue, Foley, AL

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.

Mind Performance

Dr. J Douglas Brown DC DACNB, Board Certified Neurology-Chiropractic

PUBLISHER’S NOTE TO YOU, THE READER:

This is the spot in the magazine where conversation with our readers is invited, listened to and nurtured. Seeds are planted as questions, suggestions or inspiration for the magazine. Then we fertilize them with love and kindness to help them grow with lots of sunshine and attention.

Here’s what I would love to know from you since you’ve read this far: what would you like to see more of in Natural Awakenings Gulf Coast? Who in these pages would you like to know more about? Or perhaps you have a health-related question that one of our highly qualified practitioners or business owners can answer.

Perhaps some of the new health & wellness technology you’ve read about intrigues you, but you haven’t had time to pick up the phone and call about it or stop by the business location. Or maybe you just have a wellness question that one of our Certified Health & Wellness Coaches can answer.

You may have read that Natural Awakenings recently acquired a new parent company, KnoWEwell, a regenerative, whole health benefits and services company. The new owner, Kimberly Whittle, was quoted as saying, “This is a transformational moment for both companies. Readers and consumers looking for trusted knowledge and education related to whole health, sustainable green living and community connections will surely benefit from this collaboration.”

How can Natural Awakenings help you better with your holistic lifestyle? We want to hear from you!

MichelleS@NAGulfCoast.com

251-990-9552

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DEAR FRIENDS, M

is for March, M is for More. Don’t we all want more? More friends, more money, more time, more happiness, more health. That is what this publication is all about, giving you more of what you want, or really, what you need.

How do you like what you’ve been reading in these pages? I would love to know. There are so many tips for lifestyle hacks to better health or where to find holistic healing or how to be inspired in the little things. For example, I find encouragement and inspiration from just one email or post by a reader that shares how their life was improved by one of our articles or by an advertiser who offered healing when nothing else worked.

In these last two years as publisher of Natural Awakenings, I have been blessed to be able to help myself and my family because of the things I have learned. “The Joy of Movement” inspired me and my husband to implement a stay-at-home-and-dance night once a month and “Transforming Our World” encouraged us to work together for meaningful change (we consistently eliminate and diminish our plastic use every day and hope to get rid of it altogether by the end of the year). “Boost Your Mood with Your Food Choices” is another: we make superfood smoothies three to four times per week to start the day right. “Grateful Heart Healthier Body” spoke to us as we express gratitude to God and each other in our prayers each night before we go to bed.

In this issue, “The Cellular Magic of Compassion” taught me that practicing kindness for just seven days increases happiness. What a concept.

Seven days starts now, ready… go!

Love and Kindness in March,

Michelle Smith, Publisher

A Fast Metabolism Cures Many Ills

Kimberly Mullek, owner of Thrive Health & Wellness Coaching, is a Personal Trainer, Certified Health & Wellness Coach and Certified Fast Metabolism Coach. She has learned through personal experience and training to help people repair metabolism and change a slow metabolism into a fast one.

Thrive Health & Wellness Coaching helps clients find a fast metabolism with specific programs geared towards personal health.

“First, we may look at what your body is telling you. Do you have weight gain, headaches, low energy, high cholesterol? These are all messages from your body that something is out of sync. Our bodies want to keep us upright,” says Mullek.

Food is the first offense to help the body speed up metabolism. “Thrive coaching teaches how to eat differently based on what your body is saying. We also work with your doctor to find out what is going on inside through lab work,” says Mullek.

Whether it’s metabolic syndrome, blood sugar issues or diabetes, labs can give indications as to what the diet should consist of. Fixing the metabolism can help with almost every issue the body can have, whether it’s digestive disfunction such as indigestion or IBS, energy issues such as exhaustion, hormonal issues such as menopause or impaired lipid metabolism such as inflammation or high cholesterol.

“I had a client who was swollen all the time. She couldn’t get her rings off at the end of the day. We needed to support her system and get her on an anti-inflammatory program. In fact, it was stopping her weight loss. We put her on the three-day inflammation protocol and the inflammation went down and she started losing weight again,” says Mullek.

Other issues that are affected by metabolism imbalance can include mood changes, cognitive challenges, immune dysfunction and autoimmune disorders.

To book a personal time for a free FAST METABOLISM consultation on Calendly, see Calendly.com/KimberlyFitness/BreakthroughCall, call 251-533-0850, email Kimberly@BeHealthyAndThrive.com or visit BeHealthyAndThrive.com. See ad, page 13.

Don’t Allow Trauma to Become Your Focus

Hypnotherapist and Life Coach, Mary Beth Svatek, developer of The Energy Model of Change, was persuaded to switch from Clinical Counseling to Holistic Life Coaching and Hypnotherapy because of the ‘victim’ mentality that is prevalent today. She says, “While trauma and painful experiences are real, they are also part of human existence. I have seen so many clients, friends, family and colleagues overcome huge life obstacles due to trauma, but I have never seen anyone overcome PTSD or trauma if they adopt it as their identity or primary focus.” She has observed that the fruit born in life comes from where energy is invested. This energy goes to thoughts and thoughts create reality.

Svatek continues, “I’m always amazed to see the scales of pain, selfcondemnation and even self-pity fall off people’s eyes when challenged to discover their own gifts and strengths and to identify with those instead of their pain.” She challenges her clients to identify with strengths and gifts to learn to recognize the amazing, strong person that is hiding inside behind a wall of faulty thinking because trauma doesn’t have to limit one’s life and self-confidence.

“Healing trauma can be done simultaneously while developing personal strength and confidence. In most cases, a multi-level approach speeds up the wholeness process,” Svatek says. “So, rather than the client allowing trauma to define them, they can leverage it as a stepping stone for overcoming obstacles. Trauma can be a wealth of information to be leveraged as the foundation for the self-work needed to become our own best advocate and supporter and is one of the best paths to wellness and well-being. Focusing on the ‘Can-Do’s’ rather than the limitations brings healing much closer at hand than many believe possible and goals and dreams are suddenly within grasp.”

Kimberly Mullek

Elements Massage Offers Extras

Get Your Body Ready for Summer

Elements

Massage Mobile is a full-service massage studio that handcrafts massage to meet the specific needs of clients. They have many long-standing members who have discovered the benefits of regular therapeutic massage as it is one more piece of the holistic healing puzzle.

Claudia McLure, owner, is proud to announce the addition of a new Career Advance Program for therapists, which allows clients to choose the massage therapist at the level that best suits a specific need. It is designed to invest in and train therapists to become masters of their craft and provide massage tailored to each client. Select therapists who have been with the studio more than one year and meet specific criteria are encouraged to engage in advanced training beyond what is required for licensure. There are two levels of expertise, Elite and Master. Each level must be completed in sequence. This training takes several months and requires testing to assure proficiency.

Currently, Elements has one Elite Therapist and two actively pursuing the required training. The program offering is available to both therapists and clients.

At a client’s request, sessions may incorporate various types of massage and modalities including add-ons. Therapists have a diverse range of skill sets that allow them to deliver a uniquely personalized massage experience, including Deep Tissue, Swedish, Sports, Stretch and Trigger Point. Some are also trained and certified for Prenatal Massage. Additional specialties include Aroma Therapy, Himalayan Salt Stone, Hot Stone and Hemp Infused Therapeutic Massage.

Because the massage therapists are so well-trained and knowledgeable, it’s easy for Elements to make the promise: “It is our guarantee that the massage you receive will meet or exceed your expectations or the next one is on us.”

Location: 6920 Airport Blvd., Ste. 111, Mobile, AL. For more information visit ElementsMassage.com/Mobile or call 251-288-5351. See ad, page 17.

Janet Baker, RN, owner of enrG Wellness, is excited to roll out a new and innovative weight loss program. “It will help participants decrease appetite, burn fat and eliminate toxins while working with a certified functional medicine nurse practitioner,” says Baker.

The program is customized to each patient and includes a medication and peptide combo proven to help with weight loss and fat burning. In addition, each patient receives a nutritionally balanced food program that is based on body composition analysis, weight and a Nurse Practitioner (NP) consult.

The “All-In” package is a four-week plan that includes an initial NP visit, four semaglutide (Ozempic) and MOTS-c injections, four skinny shots and four glutathione IV infusions. There are also weekly plans that include the NP visit and injections.

Semaglutide was originally developed as a type-2 diabetes medication and has recently been used as anti-obesity medication for long-term weight management. MOTS-c, a peptide, has been shown in research by the University of Southern California that it may help fight weight gain and normalize metabolism. A skinny shot is a mixture of B vitamins, amino acids and lipotropic agents that boost energy production and increase the metabolic rate, which releases fat deposits. Glutathione is present in most of the cells in our bodies, but decreases as we age. IV infusion of glutathione neutralizes free radicals and boosts the immune system, slows the aging process, controls inflammation and detoxes the liver.

Locations: 620 N. McKenzie St., Ste. 200, Foley, AL, and 3099 Loop Rd., Unit 4, Orange Beach, AL. enrGWellness.com. 251-240-0842. See ad, page 25.

Janet Baker (L) with client

Quiet Mind Offers Online Yoga & Guided Meditations

Ginger Dunaway, owner of Quiet Mind Massage Therapy & Yoga Studio, offers yoga vignettes and guided meditations through her online site.

Yoga vignettes are short yoga practices, 10 to 30 minutes, that can be a combination of asanas (body postures), breath-work and yogic philosophy. “These short practices are perfect for folks who just need to take a break to slow down, reconnect with themselves and then get back to life feeling focused, content, guided and calm,” says Dunaway.

Guided meditations are available for any number of issues people may be dealing with. There are meditations for waking up on the wrong side of the bed, trying to forgive someone, opening you up to creativity and guidance, loneliness and the list goes on.

Dunaway’s own experience with the practice of yoga has been life changing. She shares this experience through her site and in her book, Way of the Spiritual Yogi: 6-Steps to Find Your Self. After completing yoga teacher training at Kripalu Center for Yoga & Health in 2006, she vowed to establish this practice like an anchor in her life because she knew deep down that if she did, “everything else would fall into place.”

Dunaway says, “I want to share with others the depth of this ancient practice and how relevant it still is for us today as we navigate careers, marriage, relationships, kids, mortgages, politics or even bullying. Whether an individual is 13 experiencing it in school or 40-something and experiencing it in the workplace, emotions run through us like anger, guilt, jealousy and depression. Yoga works physically, mentally, emotionally, psychologically and spiritually to bring one closer to God, closer to self and closer to a life that feels guided, sacred and filled with meaning.”

Because her practice changed her life when she began it 22 years ago, her only goal now is to help others understand how this phenomenal practice can work miracles in their lives too.

Location: 2158 Government St., Mobile, AL. To schedule a massage or yoga session at Quiet Mind Massage & Yoga Studio, text 251 458-6584 or schedule online at schedulicity.com/ scheduling/QMM99Y. For more information on Ginger Dunaway’s methods or her book, see Spiritual-Yogi.com. See ad, page 8.

Ginger Dunaway

Gut Microbiome May Influence Obesity

Supplements That Help the Heart

A new study may shed light on why some people gain more weight than others regardless of diet and activity levels. Led by researchers at the University of Copenhagen and published in the journal Microbiome, the study found that being overweight may also be related to the makeup of a person’s gut microbiome. The researchers studied 85 overweight adults and found that 40 percent of the participants had more Bacteroides in their gut microbiome, which are more effective at extracting nutrients from food, possibly causing leftover food to be stored as fat. Before they began their study, the researchers had hypothesized that a long digestive travel time would allow people to extract more energy from their food, but they found instead that people with shorter digestive travel times were actually the ones that extracted the most nutrition. Those with Bacteroides had shorter intestinal transit times and higher body weight.

A new study conducted by researchers at Brown University has identified certain supplements that may be beneficial for heart health. The meta-analysis published in the Journal of the American College of Cardiology reviewed more than 884 studies on 27 types of micronutrient supplements among 883,627 participants and found strong evidence that omega-3 fatty acid, folic acid and coenzyme Q10 (CoQ10) are micronutrients that reduce cardiovascular risk. Omega-3 fatty acid was found to decrease mortality from cardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-cause mortality. Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein and quercetin also showed evidence of reducing cardiovascular risk.

Human-Grade Dog Foods Lead to Less Poop

CUISINE•ALL-NATURAL NO PRESERVATIVES•NOTHING SYNTHETIC

Zaatar Flatbread•Tortellini Salad•Spanakopita

Greek-Style Shrimp Scampi•Seasoned Lamb

Gyro & Muffuletta Sandwiches•Fresh Tabouli

Asiago-and-Feta Dip•Ravioli•Cheeses, Olives International Sourced Items Signature Coffee

Although human-grade foods for pets are commercially available, little research has been done on their health impacts. A 2021 study published in the Journal of Animal Science compared the fecal output of 12 dogs that ate one of three types of dog food: fresh, human-grade or extruded (kibble). The researchers found that the dogs that were fed fresh and human-grade food excreted about half as much as those that were fed classic, processed dog food. The human-grade foods were also found to be extremely digestible, and the dogs that ate them had to eat less food to maintain the same weight. There were many differences in fecal microbiota among the three diets, and the scientists stated that this was likely because of differences in ingredient source, nutrient concentrations and processing methods.

A Family Business Located in Piggly Wiggly in Fairhope

Injured Whale Makes Long Journey

Each year, humpback whales migrate from the frigid waters near Alaska and western Canada to the warm waters of Mexico and Hawaii to breed and give birth. At the end of 2022, an extraordinary whale named Moon made the 3,100-mile journey from British Columbia to Hawaii with a broken back. The Canadian researchers that have been tracking Moon for the past decade discovered that the entire lower portion of her tail was bent into an unnatural “S” shape, presumably as a result of a boat strike.

Researchers speculate the whale made the arduous journey without the use of her tail, essentially using the breaststroke to make her migration. The journey left Moon emaciated when she reached Hawaii, having used up her fat stores and with no hope of recovery, given the scarce food resources in the tropical waters. Moon’s story serves as a cautionary tale for the devastating effects of ship collisions with whales. Boaters are reminded to treat whale areas like school zones and slow down to keep marine creatures safe.

Nations Agree to Protect Biodiversity

Scientists have warned for years that as forests and grasslands are disappearing at unprecedented rates and oceans are pressured by pollution, humans are pushing Earth beyond tenable limits. In December 2022, nearly 200 countries agreed on a Global Biodiversity Framework at the United Nations 15th meeting of the Conference of the Parties to the Convention on Biological Diversity. The historic agreement represents hope for real progress to halt the loss of biodiversity. Among its numerous provisions, the framework commits nations to protect 30 percent of the world’s lands, inland waters, coastal areas and oceans by 2030; increase financing for nature restoration and protection; halt human-induced extinction; and protect the rights of indigenous people. The protections will emphasize areas of particular importance for biodiversity and ecosystem functioning and services.

Throughout the talks there was division over the strength of the measures and how to finance them. In a statement released by the Wildlife Conservation Society, vice president of international policy Susan Lieberman said, “The [framework] is a compromise, and although it has several very good and hardfought elements, it could have gone further to truly transform our destructive relationship with nature.” During negotiations, some countries called for a new fund to be set up to help preserve biodiversity, but this recommendation was not included in the final pact.

Crackdown on Musical Bows Made from Rare Wood

For centuries, brazilwood (Paubrasilia echinata) has been used to make the finest bows for classical stringed instruments due to its unmatched ability to project sound. The wood comes from Brazil’s Atlantic Forest, one of the most threatened biomes in the world. This once abundant wood is now endangered, and its trade is regulated under the Convention on International Trade in Endangered Species (CITES).

Since 2018, Brazilian authorities have been cracking down on brazilwood smuggling. They’ve confiscated almost 150,000 bows (and sticks) and last year raided 37 properties connected to their manufacture. In November 2022, signatories to the CITES treaty voted to expand restrictions and require permits to export newly made brazilwood bows. The classical music industry and several of its stars have voiced their opposition to such restrictions, but ecologists assert it is the only way to save the species.

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation— or metaflammation—refers to chronic, systemic inflammation. According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease. Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species responsible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal

PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

marilyn barbone/shutterstock.com

The Cellular Magic of Compassion

by Marlaina Donato

Dropping off a homemade treat on a neighbor’s porch or going out of our way for a stranger can make the recipient’s day, but the giver also gets a boost. Thanks to a scientifically proven cascade of feel-good chemicals like oxytocin, serotonin and dopamine, performing regular acts of kindness forges new neural pathways in the brain, amping up our cognitive ability while reducing symptoms of anxiety and depression.

The “helper’s high” is as real as the runner’s high and, according to sources cited by the Random Acts of Kindness Foundation, neurotransmitters stimulated by compassion have a stronger influence on health and longevity than exercise and other positive lifestyle factors.

Studies show that practicing kindness for just seven days increases happiness, but the magic is ephemeral. Oxytocin, the “love chemical” that bonds humans to each other, floods the bloodstream for only four minutes after a positive interaction, which means the more doors we hold for each other and the more we offer small soul-gifts to others, the more we train our brains to be happier and our bodies to be less sensitive to chronic pain patterns.

Of course, giving must be counterbalanced with a healthy ratio of receiving. Expressing compassion to ourselves is equally as important and effective. Including the self is paramount in purposeful generosity. Allowing ourselves the full range of human emotions without judgement, giving our bodies that much-needed extra hour of sleep, buying fresh flowers for our office and crediting ourselves for daily accomplishments are all easy ways to turn on endorphins.

The more joyful we can be in our own skins, the more likely we are to beam that joy out into the world. Being both giver and receiver to ourselves blesses us with an understanding of why expressing benevolence is vital to the planet. “The more you are motivated by love, the more fearless and free your action will be,” said the Dalai Lama, exemplifying how giving in itself is the greatest reward.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

FINDING HOPE IN ACTION

SAVING EARTH AND WATER WITH SMALL STEPS

by Marlaina Donato

In her book One Makes the Difference: Inspiring Actions That Change Our World, environmental activist Julia Butterfly Hill asserts, “Everything we do and say does change the world. Even our inactions have impact.” Spring-boarding from Hill’s keen observation, the efforts each of us make can add up to much more than we ever imagine. This year, the International Day of Forests and World Water Day are celebrated during the spring equinox (March 21 and 22), when nature kicks into high gear for annual renewal. For those dedicated to Earth awareness, this is a wonderful opportunity to commune with like-minded activists and learn about our impacts on vanishing resources.

Progress as Incentive

It is easy to be hopelessly discouraged when we look at the statistics of vanishing rain forests, polluted waterways and an astonishing output of “forever chemicals”, but focusing instead on the headway we’ve made worldwide can be a shot in the arm. The ozone layer, according to reliable accounts, is in recovery, thanks to reduced production of chlorofluorocarbons.

Plastic policies in cities across the U.S., Europe and Australia are reducing waste, especially plastic shopping bags, plates, straws and cutlery. To fight the demise of vital coral reefs due to ocean acidification caused by the plastic pandemic, scientists are seeding reefs with coral offspring to promote restoration. The United Nations biodiversity conference held last year initiated an agreement among world leaders to restore 30 percent of natural resources by 2030 through concentrated efforts across the globe.

Fostering Forests

Major culprits of deforestation are food production (soy, corn and livestock), illegal logging and excessive paper manufacturing, which uses hazardous chemicals that compromise the air and human health. But there is much we can each do to counterbalance this devastation.

Besides going paperless whenever we can at home and work, opting for paper alternatives like bamboo, hemp and sugarcane can reduce energy production and pollution. “The three Rs—recycle, reuse and reduce—are still very important,” says Todd Larsen, executive co-director at Green America. “Look for paper products made with post-consumer recycled fiber, and consumers can encourage companies they support to use recycled paper as much as possible.”

The people behind TreeSisters.org, a registered charity in the UK spearheading social change and tropical reforestation, explain, “Tropical forests are more than ‘the lungs’ of our world. They are the beating heart of the hydrological cycle. As weather stabilizers, rain creators and cleansers, they are intimately tied to our health and our food.”

Supporting reputable organizations for land and water extends beyond funds. Volunteer work, initiating a fundraiser and spreading the word about their efforts on social media or over a coffee break are love in action. Choosing to buy from organic farmers with Earth-positive practices like crop rotation, cover cropping and composting is an investment in the future. Brady Smith, the public affairs officer for the Coconino National Forest, in Arizona, emphasizes, “If people can practice ‘leaving no trace’ ethics, that would go a long, long way in helping preserve our forests.”

Walking Our Talk for Water

It is a frightening prospect that the world’ s oceans will have more plastic than marine life in just 30 years. The impact of overfishing adds to the grim reality, but we can choose sustainable, wild-caught seafood that requires minimal fresh water (and produces fewer carbon dioxide emissions than the beef industry).

According to UNICEF and the World Health Organization, one in three people suffer from the consequences of contaminated water. Supporting clean water projects sponsored by charities like Water.

org can help provide safe drinking water for families in impoverished countries. Donating $200 can help a family receive a water credit loan to connect to a water supply inside the home. A borrower’s payback rate in a country like the Philippines is an inspiring 99 percent.

Full Circle

Even surfing the net can have environmental implications. Instead of conducting web searches on Google, consider Ecosia. They use the profit they make from people’ s

searches to plant trees where they are needed most. What we do matters.

Canadian activist Maude Barlow’s inspiring words at the World Future Council last year remind us, “We can’t know what the outcome is going to be, but we have to have faith that others are doing very important work and that, collectively, that’s going to make a difference.”

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

WORK HARDER AND SMARTER

by Kirby Baldwin

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, short-form exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist, certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com)

Basic Principles of HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high intensity when it is at or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent

bunyaritAdobeStock.com

of an individual’s maximum heart rate. Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

Benefits of a HIIT Workout Regimen

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout. Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity.

The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per week are recommended when the exercise is vigorous.

How to Get Started

For those looking to improve aerobic fitness, intervals typically involve a one-to-one or one-to-two workto-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for 30 seconds and rest for 30 seconds.

If the goal is to gain strength, longer rest intervals are needed, with at least a oneto-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion.

HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between workouts to rest and repair. Atkinson cau-

tions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Bon Appétit!

A directory of local restaurants, eateries and markets

FEATURING

Organic All-Natural Variety at Your Local Sunflower Cafe

“Sunflower Café offers a unique dining experience you can’t find anywhere else in Mobile or Fairhope,” according to Lynnora Ash, owner of Fairhope Health Foods, Virginia’s Health Foods and two Sunflower Café locations. “At Sunflower Café, our servers are outstanding and we put love and care into curating fresh, nourishing dishes that have customers coming back for more. We create daily specials and sides always keeping vegan, vegetarian and gluten-free dishes in mind.”

Sunflower Café has always been a forerunner in offering a healthy menu with

a variety of options to its discerning customers. Knowledgeable staff at both locations (Fairhope and Mobile) often navigate food sensitivities to personalize each delicious dish. The best available natural, organic and local ingredients are used to prepare every meal. Gluten-free, non-GMO, no MSG and vegan options are all top of mind at Sunflower Café. Some of the favorites include the Turkey Avocado Melt, Sesame Ginger Stir Fry, Sunflower Salad, Falafel Wrap or Greek Veggie Wrap, just to name a few. Menu choices include the option of substituting meats for vegan options such as tempeh and tofu.

On chilly winter days, patrons often choose from delicious organic homemade soups such as chicken noodle, butternut squash, cream of mushroom, tomato basil, chili or she crab soup. And don’t forget to save room for dessert or a treat! Ginger blueberry muffins are always in high demand, but the gateau cakes are exquisite. The café serves them gluten-free with raspberry puree on top.

“You become what you eat, so best to keep it real, fresh, all-natural and delightful,” says Ash.

The Fairhope Café is open seven days a week from 10:30 a.m. to 3 p.m. The Mobile location is open Monday through Saturday 10:30 a.m. to 3 p.m. and, back by popular demand, Sundays from 11 a.m. to 2 p.m.

Locations: Fairhope Health Foods, 280 Eastern Shore Shopping Center, Fairhope, AL. 251-928-0644.

Virginia’s Health Foods, 3055A Dauphin St., Mobile, AL. 251-4793952. Va-Fairhope HealthFoods.com.

See ad, page 27.

March’s guide to local healthy food in Baldwin County

AGAPÉ JUICES

Nourishing your body, mind and spirit. Fountain Plaza Shopping Center

3782 South McKenzie St., Foley, AL Agape-Juices.com

AHI SEAFOOD MARKET

Fairhope Gourmet Market. Guaranteed fresh and highest quality seafood, beef and pork.

18874 S. Section St., Fairhope, AL 251-517-7533 • AhiSeafoodMarket.com

COASTAL ALABAMA FARMERS & FISHERMENS MARKET

Committed to Baldwin County’s local community & agriculture.

20733 Miflin Rd., Foley, AL CoastalAlabamaMarket.com

FAIRHOPE HEALTH FOODS

Homegrown in the South since 1975. 280 Eastern Shore Shopping Center Fairhope, AL • 251-928-0644

Va-FairhopeHealthFoods.com

FAIRHOPE JUICE COMPANY

Nourish the body. Fuel the soul. Battles Wharf Market

18327 Scenic Hwy 98, Fairhope, AL FairhopeJuiceCompany.com

LOCALS FAIRHOPE

Quaint, mom-n-pop eatery providing healthy eats in a casual atmosphere. 312 Fairhope Ave., Fairhope, AL LocalsFairhope.com

MCKENZIE FARMS

Family-owned market supplying fresh produce and more to our community.

17558 A Greeno Rd., Fairhope, AL MckenzieFarmMarket.com

OHANA POKE

Poke combines ingredients of a delicious sushi roll into a quick meal. 561 Fairhope Ave. #102, Fairhope, AL OPFairhope.com

OX KITCHEN

Made with fresh ingredients in-house daily, approachable, not intimidating. 365 S. Greeno Rd., Fairhope, AL TheOxKitchen.com

SAGE LEBANESE CUISINE & CAFÉ

A surprising blend of traditional and new Mediterranean & Lebanese cuisine. 319 Fairhope Ave., Fairhope, AL SageLebaneseCuisine.com

SUNFLOWER CAFÉ FAIRHOPE

Offering a healthy dining experience in a cozy, casual environment. 320 Eastern Shore Shopping Center

Va-FairhopeHealthFoods.com

THE HAPPY OLIVE

Be happy, eat healthy, live well. Taste and experience culinary delight! 314 De La Mare Ave., Fairhope, AL HappyOlive4.com

THE INTERNATIONAL GOAT

Always fresh, all-natural ingredients prepared to melt in your mouth. Located inside Piggly Wiggly 100 Plantation Pointe Rd., Fairhope, AL Call ahead to order 251-928-0239

TWO SISTERS BAKERY & DELI

Gluten-free, keto-friendly options, featuring Boar’s Head meats & cheeses. 19452 Scenic Hwy 98, Fairhope, AL 251-517-0622

WAREHOUSE BAKERY & DONUTS

A neighborhood eatery serving made-fromscratch, vegan friendly, gluten-free goodness. 759 Nichols Ave., Fairhope, AL

WarehouseBakeryAndDonuts.com

WILDFLOWERS & FRESH FOOD

Simple and colorful high-vibe cooking classes, events and fresh recipes. 251-656-9112

WildFlowersAndFreshFood.com

For an online list of local healthy food sources, visit NAGulfCoast.com/healthyeats.

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Fairhope’s Proactive Approach to Reducing the Use of Plastic

The City of Fairhope is hoping to follow in the footsteps of Mobile Baykeeper’s Reduce the Use program, a campaign made possible through NOAA’s Marine Debris Prevention program that strives to improve the health of our waters by curbing consumption of single-use plastic. Similarly, Fairhope’s Litter Abatement program at Winn Dixie pond, promises to be the beginning of more initiatives to clean up the city’s streets and waterways. Winn Dixie pond is a regional stormwater run-off detention area that is adjacent to the Baldwin Square Shopping Center. The Litter Abatement program started in 2022 and is managed by contractor Don Bates with the Osprey Initiative, an environmental contractor.

“The plan is to study the problem first to see what’s there. What are the issues regarding litter and how can we remove it at the source? Plastic proves to be at the top of the litter list, with plastic bags being the number one plastic found in and immediately around our pond so far,” says Kim Burmeister, Fairhope’s Code Enforcement Officer.

What makes plastic so unsafe and troubling as a pollutant is its longevity in the environment. It’s in the land, air, water and now, it’s been shown to be in our bloodstreams in the form of microplastics (any form of plastic less than five millimeters in length). Studies show that a plastic grocery bag may remain in the environment for up to 500 years.

Plastic’s long-term effects on human health are still being discovered, according to the Plastic

Health Coalition, a research and advocacy alliance. It is known that microplastics disrupt endocrine function in humans, similar to other toxic chemicals. And animals are also at risk. It’s been forecasted that by midcentury there will be more plastic by weight in our oceans than fish. In addition, recent reports reveal the skies are now raining microplastics at a level much greater than previously thought.

Locally, stormwater in the Cowpen Creek watershed runs south towards Morphy Avenue, carrying litter with it. Litter not removed eventually ends up in storm drains which then empty into retention ponds such as the Winn Dixie pond, as well as creeks. All waterways in the Cowpen Creek watershed eventually flow to Mobile Bay, according to Burmeister.

Fairhope city officials are hoping to get ahead of the problem as environmental concerns mount. Richard Johnson, director of the Fairhope Public Works Department, oversees daily litter removal in addition to trash, recycling, street repair, mosquito control, maintaining the landfill, park and grounds maintenance. But Mayor Sherry Sullivan says the Public Works Department alone cannot fix the problem, they need help from residents. She feels that educating people will make a difference in the long run. “I think keeping a tidy community is reflective of who you are as a community. It makes it even more inviting when visitors come in rather than having a bunch of trash lying around,” says Sullivan, adding that there is a litter education program each April for students in the Fairhope schools that includes a t-shirt design contest. The t-shirts are printed for all the students to wear on Earth Day. At Mobile Area Earth Day 2023 (held in April at South Beach Park), the City of Fairhope will be giving away reusable shopping bags to help reduce dependency on plastic bags. The design and logo on the bag are the products of the school education program.

Burmeister would also like to see an incentive program for Fairhope businesses to be rewarded by reducing or eliminating altogether the use of plastic and plastic bags, prioritizing the 3 R’s: Reduce, Reuse and Recycle, in that order.

To get involved or get more information on Fairhope’s Litter Abatement program, the Osprey Initiative or Fairhope’s partnership with the Clean Water Future program, call the City Clerk’s office at 251-990-0208.

PLASTIC 67%

TERRY WAHLS

O N MANAGING AUTOIMMUNE DISEASE WITH LIFESTYLE INTERVENTIONS

by Noelle Citarella, MS, RDN, CDN, IFNCP

Terry Wahls, M.D., is a certified practitioner at the Institute for Functional Medicine, as well as clinical professor of medicine at the University of Iowa, where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat multiple sclerosis (MS) symptoms. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, as well as an accompanying cookbook, The Wahls Protocol Cooking for Life.

When Wahls was diagnosed with MS and later relegated to a tilt-recline wheelchair in the early 2000s, she decided to fight back. Drawing upon her medical background, she identified certain nutrients that were critical for brain health and started taking supplements. The disease’s progression slowed as a result, spurring her to dig deeper. Since then, through rigorous scientific study and numerous clinical trials, Wahls has developed groundbreaking dietary and lifestyle recommendations

that alleviate autoimmune disease symptoms. No longer bound to a wheelchair, she bikes to work every day and stands as a living testament to the power of tenacity and strenuous scientific inquiry.

What are the key components of the Wahls Protocol?

The protocol is a lifestyle that supports the steadily improving health of everyone, not just MS patients. It focuses on eating more vegetables and fruits, and ensuring sufficient protein. It reduces or eliminates added sugars, ultra-processed foods, dairy and gluten-containing grains. While the diet may get more complex, a great place for anyone to start is including more non-starchy vegetables, less processed food and more meals cooked at home.

The protocol also includes lifestyle interventions, such as time in nature, meditation, mindfulness and physical activity. Even for patients who are wheelchair-bound, going from chair to bed, exercise will improve their quality of life. It is a way of approaching living that creates a more healthy, nurturing environment.

What excites you most about your current MS study?

Seeing what happens with brain volume and quality of life. We hypothesize that lifestyle changes will get the rate of brain volume loss to match that of healthy aging.

Jonathan

D. Sabin/TerryWahls.com

MS patients have brains that are shrinking three times faster than in healthy aging. This increases the risk for anxiety, depression and early cognitive decline. Our study will be the largest and longest dietary intervention study done in the setting of relapsingremitting MS. We are recruiting people ages 18 to 70 diagnosed with MS. During the participants’ three visits, they will complete surveys, conduct functional tests, provide blood and saliva samples, and get an MRI. The participants will be divided into three groups. One will follow a modified paleo diet; the second an olive oil ketogenic, time-restricted diet; and the third will be the control group. We are optimistic that the first two groups will get to healthy aging, and the control arm will likely improve, as well.

What is metabolic flexibility, and how do you improve it?

Fasting improves metabolic flexibility—the ability to switch between protein, fat and glucose for fuel. Fasting for two days increases stem cells. While periodic fasting is beneficial for metabolism and regenerative processes, it is hard to sustain because of our strong biologic drive to eat and dislike for being hungry. An easier dietary pattern to sustain long term is timerestricted eating in a window of six to eight hours. Our current clinical trial incorporates this eating pattern.

Is there anything you know now that you wish you knew when you were getting started?

How important managing stress is. When I was diagnosed with MS, I could tell that stress made my symptoms worse. I feel I would have done much better had I maintained my meditation. I am fond of hormetic stress, that “sweet spot” where stress could be beneficial. Without stress, our bones and muscles disappear. Without the stress of having to learn, our brain disappears. We just need an equal measure of relaxation and recovery.

What is your takeaway on lifestyle modifications and multiple sclerosis?

You can reverse symptoms of MS and restore function. You can have a great and meaningful life at your level of function. It is important to find joy, gratitude and purpose in life as it’s unfolding now, and doing so will help with the energy and commitment needed to do the work that can change the direction of your healing journey.

To learn more about Wahls’ studies, visit wahls.lab.uiowa.edu. To participate, visit wahls.lab.uiowa.edu/join-study or contact the study team at MSDietStudy@healthcare.uiowa.edu.

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Loving Our Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

ally. Most of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don ’ t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure.

Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five

stages. The first three stages are mild or moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a lifesaving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annu-

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australiabased naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

Danijela/AdobeStock.com

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the proinflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama. Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing pro-inflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial.

“Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of

sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

20% OFF Aloe Life, Source Naturals, Planetary Herbals and Virginia’s/Fairhope private label. MARCH ONLY.

Everyday specials 20% OFF on Garden of Life, Nordic Naturals and New Chapter

BLACKENED SALMON TACOS

YIELD: 8 SERVINGS

4 salmon filets, 4 oz each

2 tsp extra virgin olive oil

8 small corn tortillas

CILANTRO LIME CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can be

left whole and grated with a box grater. In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes.

Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

THE BLACKENING RUB:

1½ tsp paprika

1½ tsp cumin

1½ tsp dark brown sugar

½ tsp garlic powder

½ tsp onion powder

½ tsp kosher salt

½ tsp chili powder

¼ tsp black pepper

THE SLAW:

2 cups broccoli slaw

2 cups shredded purple cabbage

1 Tbsp extra virgin olive oil

3 Tbsp mayonnaise

2 Tbsp cilantro, chopped

2 small jalapeños, seeds removed and chopped

1 Tbsp lime juice

In a small bowl, combine and mix the paprika, cumin, brown sugar, garlic powder, onion powder, salt, chili powder and

black pepper. Sprinkle over the flesh side of the fish, reserving about 1 teaspoon for the slaw.

Preheat a medium skillet over medium heat, add the olive oil and coat the pan evenly. Place the salmon in the preheated pan, flesh side down, and allow it to sizzle for 4 minutes to allow it to brown. Flip it to the skin side and cover the pan for the last 4 minutes or until it reaches the desired temperature.

Meanwhile, combine the slaw ingredients in a large bowl and mix well. Heat the corn tortillas. Fill each with about 2 ounces of salmon and about ¼ cup of slaw.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Lash

Dermaplaning

Loved. Heard. Important.

Thriving With Multiple Sclerosis

H OW TO REDUCE

INFLAMMATION

PROMOTE NEUROREGENERATION

by Noelle Citarella, RDN, CDN, IFNCP

AND

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of

life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfurrich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin,

neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for

the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and wellbeing compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered

mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous difficulties, such as a narrower airway, which can cause

hypoxia, or low levels of oxygen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy Dayries-Ling, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health, Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a well-developed dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of seemingly unrelated conditions, including

dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the

wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, long-term well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Empower Natural Health By

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1. Crowded Teeth & Deficient Jaws

2. Pinched Airway

3. Clicking/Popping Jaw Joints

4. Teeth Grinding

5. Tongue-Tie & Abnormal Swallowing

6. Weak Chin, Double Chin

7. Sunken Mid-Face, Flat Cheekbones

8. Teeth Pulled & Spaces Closed For Braces.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flue

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

Dr. Felix Liao, DDS

YOU DON’T NEED luck WITH ORGANIC HAIR CARE

Daphne: 251.725.4334 | Mobile: 251.607.6666 TMACsHairStudio.com

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$1 per word, per month. Email content to MichelleS@NAGulfCoast.com. Deadline is the 10th of the month.

HELP WANTED

FAIRHOPE SUNFLOWER CAFE IS LOOKING TO HIRE full- and part-time cooks. The Cafe is open for lunch MondaySunday 10:30am-3pm. Apply in store or call Sunflower Cafe 251-929-0055.

OSTEOSTRONG IS NOW HIRING SESSION COACHES. Seeking full and parttime motivated individuals to join our team who love people and want to be apart of the next generation of the health and wellness, biohacking! Must have high energy, great personality, and some knowledge of fitness or kinesiology. Call 251-210-6955 or email Fairhope@OsteoStrong.me

SERVICES

ATTENTION PEOPLE WHO ARE STUCK. LOOKING FOR A LIFESTYLE CHANGE? Struggling to prioritize healthier choices? Get focused, get active, make a plan. Michelle Smith, Board Certified Health & Wellness Coach will take you by the hand and build change by designing customized BEST PRACTICES for your life. Find out how. 251635-6250 or TryMyCoach@gmail.com.

To appear in the magazine, submit your listing online at NAGulfCoast.com . Online-only listings may be submitted online at any time. Please email MichelleS@NAGulfCoast.com with questions.

SUNDAYS

Discounts on Supplements – Every Sunday 15% off supplements at Fairhope Health Foods (251-928-0644) and Virginia’s Health Foods (251479-3952). 280 Eastern Shore Shopping Center, Fairhope, AL and 3055-A Dauphin St, Mobile, AL. VA-FairhopeHealthFoods.com.

Open Table United Church of Christ – Sunday School 9:30-10:20am. Worship 10:30-11:30am, rear chapel of All Saints Episcopal at 151 S. Ann St, Mobile, AL. Wednesdays 6-7:30pm online book study: Sleeper, Awake on Facebook, Facebook.com/ WhereTrueLoveIs or by Zoom. Office@Open TableUCC.org. OpenTableUCC.org.

Spiritual Awakening Center Sunday Community Service – 10:30am. In person and streaming LIVE at FaceBook.com/Sac360.org. Join Rev. Jack Fowler and a loving, inclusive spiritual community for an inspired morning of music, message and encouragement. We honor all spiritual paths, religions and lifestyles, believing the presence of God is found within all living beings. We are grateful to see humanity awaken to its spiritual magnificence. You are a part of this transformation. We meet at CoWork Daphne, 25369 US-98, Daphne, AL (next to Badcock Furniture). Spiritual Awakening Center 360, P.O. Box 848, Daphne. Sac360.org@gmail.com. Sac360.org.

Eastern Shore UNITY Sunday Celebration – 10:30am. We do “church” differently. Don’t believe in God? You are welcome here. In person, streaming on Facebook @UnityEasternShore or via Zoom. Rev. Linda Fisher, Bobbi Jo Machholz, and various local and national guest speakers present a metaphysical message each week. Live music on the first Sunday by Larry Andrews. Brenda Bledsoe plays Native American Flute on the second Sunday of the month. Empowering people on their journey with practical, progressive teachings that ignite spiritual awakening and transformation. We honor all religions, spiritual paths and lifestyles. Unity on the Eastern Shore, 22979 US-98, Fairhope, AL. UnityEasternShore@gmail.com.

Fairhope Unitarian Sunday Service – 11amnoon. 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. FairhopeUnitarian Fellowship@gmail.com. FairhopeUU.org.

Mobile Bay Makers Market – 11am-3pm, 2nd and 4th Sundays. Open air, sustainably driven market showcasing 25+ local artisans and growers. Music. Food trucks. Year-round, family and dog friendly. Free. South Park of Fairhope Pier, Fairhope, AL. MBMakersMarket@gmail.com.

Conversations on ‘A Course in Miracles’ – noon. (Immediately after Sunday Service) 2nd and 4th Sundays. Scripture tells us that Adam fell into a deep sleep yet is there never a mention of him waking up. We are collectively experiencing this ‘Awakening’ now as our eyes are finally opening to the Truth of our spiritual magnificence. Join Rev. Jack Fowler for a discussion of these life-altering concepts that teach us to see the world through the eyes of love instead of fear. Donations accepted. Meet at: CoWork Daphne, 25369 US-98, Daphne (next to Badcock Furniture). Spiritual Awakening Center 360, P.O. Box 848, Daphne. Sac360.org@ gmail.com. Sac360.org.

Ecstatic Dance – 6:30-8pm, 1st and 3rd Sundays. Explore the wisdom of your body and connect with your intuition through free-form dance. This is a safe space for releasing stagnant energy and emotions to find self-expression and freedom within. No experience required, only openness and curiosity. $25. The Yoga Hive Studio, 1901 Main Street, Daphne, AL. Facebook.com/EcstaticDanceFairhope. Contact Rebecca Washburn at Dance@RebeccaWashburn.com or 251-929-4634.

TUESDAYS

Open Door Drop-in Sessions – Noon-3pm. Every Tuesday each month. Drop-in and chat with our spiritual advisor/minister. Empowering people on their journey with practical, progressive teachings that ignite spiritual awakening and transformation. 22979 US-98, Fairhope, AL. UnityEasternShore@ gmail.com. UnityEasternShore.wixsite.com/unity.

THURSDAYS

Gulf Coast Creation Care – Every 1st Thursday of the month at 4pm by Zoom. An alliance of faith communities working to focus the Gulf Coast community’s moral attention on the climate crisis. Info@GulfCoastCreationCare.org. GulfCoast CreationCare.org.

Plans Change–Call Ahead

Pixelot/DepositPhotos.com

SATURDAYS

Tai Chi & Qigong – 2nd, 3rd & 4th Saturdays, 7am-10am. Tai Chi for the first 2 hours & Qigong from 9-10am. Join Jim Harkins for an interactive hour of Mind, Body, and Spirit rejuvenation. 22979 US HWY 98, Fairhope.

Tai Chi & Restorative Yoga Morning Workshop – First Saturday of the Month, 9am-noon. Join Jim Harkins & Bobbi Jo Machholz for three hours of Mind, Body, Spirit rejuvenation. Come for Tai Chi or Yoga or stay for both practices. Bring your mats, blocks, towels or blankets. $25 donation to UES is suggested but not mandatory. 22979 US HWY 98, Fairhope.

Prism United – 2-4pm. Find community. Be yourself. Serving LGBTQ youth in Mobile and Fairhope through facilitated, activity-based support groups for pre-teens, teens and families. Info@ PrismUnited.org. 251-219-8441. PrismUnited.org.

mark your calendar

Friday, March 17

A Night of Mantra Music with Sean Johnson and the Wild Lotus Band – 7-9pm. Enjoy a night of interactive, soul-stirring ancient mantras given new voice through dynamic songs that merge conscious lyrics and New Orleans roots, rock, gospel and world grooves. The band is celebrating the release of their critically acclaimed new album ‘Mystery,’ named one of the best albums of the year in Louisiana music by Offbeat Magazine. Early Bird Tickets before March 1 $35, regular price $40. Visit River RockYoga.com or use our app to purchase tickets: River Rock Yoga and Pilates, 2429 W. Commerce St., Ste. C, Ocean Springs, MS. Contact Kim with questions 228-369-0266. See ad, page 8.

mark your calendar

Saturday, March 18

Unity on the Eastern Shore Dream Workshop –10:30am. Have you ever wanted to know what your dreams mean? Come to Mary Michael’s DREAM WORKSHOP to learn techniques and methods to understand your own personal symbols and themes as well as techniques to remember your dreams, elicit lucid dreaming and problem solving. This is a fun, fast workshop in which you can see DreamWorks in action. $10 Please RSVP to UnityEasternShore@gmail.com. 22979 US HWY 98, Fairhope. See ad, page 19.

mark your calendar

August 2023

Above and Beyond Yoga India Retreat – August 5-15. 10-day yoga retreat with Shoshana Treichel and Nrithya Jagannathan (director of KYM Institute of Yoga Studies). Visit several well-known locations including Mysore, Chennai, Pondicherry and the world-renowned Krishnamacharya Yoga Mandiram. For more information or to register, contact Jake Treichel at Jake@ABHotYoga.com or 251-639-9030. See ad, page 8.

Sundays at 10:30AM

All Saints Chapel 251-333-0435 opentableucc.org

Instagram: @opentablemobile

community directory

Connecting you to local resources for natural and green living. To find out how you can be included in the directory, email MichelleS@NAGulfCoast.com or call 251-990-9552.

BEAUTY

HUES SALON & WELLNESS

AVEDA – GIFTS – JEWELRY

19 N. Church St., Ste. B, Fairhope, AL 251-200-2131 • Daymaker@huessalon.com

@huessalonwellness (Instagram)

Our team wants you to feel LOVED, HEARD & IMPORTANT. Come in for a cup of tea and enjoy up to 93% naturally derived permanent hair color along with massage, Rolfing, lashes, facials, hydrofacials, curly hair & blonding specialists, body & Brazilian waxing. Green Circle Certified. See ad, page 28

KAREN WATSON

TruAura Skincare Specialist/Makeup Artist

Daphne, AL • 256-508-0389

TruAuraBeauty.com/trubeauty4u

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 13.

TMAC’S HAIR STUDIO

Old Government, Mobile: 251-607-6666

2101 Hwy. 98, Daphne: 251-725-4334

TMACsHairStudio.com

A relaxing salon environment that is free of harmful chemicals, impurities and fragrance. Offering customized hair services and regenerative treatments with 100% vegan organic products and essential oils. Ask about following the lunar calendar effective hair treatments. See ad, page 34.

BREAST SCREENING

THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Thermographer Mobile & Foley (other locations by request) 251-623-2225

ThermographyAdvantage.com

FDA registered thermography offers breast/full-body screenings that are noninvasive and radiation-free, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. Also offering ElectroLymphatic Therapy. See ad, page 18.

CBD HEALTH & WELLNESS

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 27.

SIMPLY CBD

Aaron VanHauter, Owner 2005 Hwy 98, Daphne, AL 251-586-8890 • Simply-CBD.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.

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 27.

COMMUNITY FELLOWSHIP

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.

OPEN TABLE UCC

151 S. Ann St., Mobile, AL 36604

Pastor@OpenTableUCC.org

251-333-0435 • OpenTableUCC.org

We are believers, seekers, and skeptics. We are Open Table. Worship Sunday mornings at 10:30 a.m. Sunday School at 9:30 a.m. Providing progressive biblical scholarship and ministries for racial reconciliation, care of creation, and LGBTQ+ support. See ad, page 35.

SPIRITUAL AWAKENING CENTER 360 Daphne, AL

251-289-1038 • sac360.org

sac360.org@gmail.com

A new loving, inclusive spiritual community focused on the integration of spirit, mind and body. If you’re ready for support and growth in all areas of life, this is the place to be. Join Rev. Jack Fowler and a group of inspired spiritual seekers for our 10:30 a.m. Sunday service and upcoming events, classes and workshops. Call 251289-1038 for meeting location. All are welcome.

UNITY ON THE EASTERN SHORE

22979 US-98, Fairhope, AL 36532

UnityEasternShore@gmail.com

251-304-4715

UnityEasternShore.wixsite.com/unity

An extraordinary spiritual family honoring every religion, path and lifestyle. All are welcome to join our progressive Sunday morning service or attend one of our life-affirming classes & events. With the presence of God within each of us, we are co-creating a world that works for everyone. See ad, page 19.

COMING IN APRIL SUSTAINABLE LIVING

DEMENTIA HELP

MIND PERFORMANCE CENTER, LLC

112 West Section Ave., Foley, AL 251-597-8787

MindPerformanceCenter.com

Drugs are not the only answer. Our unique approach is noninvasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessment. See ad, page 3.

DEPRESSION RELIEF

MIND PERFORMANCE CENTER, LLC

112 West Section Ave., Foley, AL 251-597-8787

MindPerformanceCenter.com

We can reduce or eliminate symptoms of depression. Our treatments often deliver improvement when nothing else has. 70% of our depression patients see symptoms reduced by at least 50%.

See ad, page 3.

FARMERS MARKETS

COASTAL ALABAMA FARMERS & FISHERMENS MARKET

20733 Miflin Rd. (Co. Rd. 20), Foley, AL 251-709-4469

CoastalAlabamaMarket.com

Open year-round on Saturdays only, 9am2pm. 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

NATURE NINE FARMS, LLC

Foley, AL

NatureNineFarms.com

100% sustainable farming practices. Your source for local, ethically grown food. Pasture raised eggs, grass fed and finished beef. Find us at your local Piggly Wiggly Fairhope, Greers Markets, or order online at NatureNineFarms.com. Follow us on Facebook and Instagram.

FOOD & NUTRITION

FAIRHOPE HEALTH FOODS AND THE SUNFLOWER CAFÉ

280 Eastern Shore Shopping Center 251-928-0644 • Café: 251-929-0055

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 27.

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 27.

FUNCTIONAL MEDICINE

INTEGRATIVE HEALTHCARE OF LOWER ALABAMA

620 N. McKenzie St., Ste. 200, Foley, 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. Ask about our custom weight loss program. See ad, page 25.

HEALING JEWELRY

THE NEW YOU MIRACLE BAND

Jeff Nursey, Customer Service 850-207-6621

TheNewYouMiracleBand@gmail.com tnymb.com

Change your frequency, change your life! Our jewelry has an integrated charged disk to protect against 5G and EMFs along with the added benefits of alleviating pain and improving strength and balance. See ad, back cover.

HYDRO ZEN AT PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL

2724 Old Shell Rd., Midtown Mobile, AL 251-270-7200 • 251-586-8198

PeakAlkalinity.com

Offering cleansing far infrared sauna sessions followed by a hydrating collagen shower and detoxifying foot spas. Ask about package specials. See ad, page 18

HEALTH AND WELLNESS COACHING

GOOD LIFE HEALTH COACHING

National Board Certified Functional Medicine Health & Wellness Coach

251-635-6250 • TryMyCoach@gmail.com

GoodLifeHealthCoaching.com

Attention health conscious, men and women struggling to prioritize the things that will prolong your life—healthy meals, exercise, recovery. Health Coaches help you make changes when change is hard, in all areas of your life. I’ll take you by the hand to offer guidance + tools that work. See ad, page 6.

THRIVE HEALTH & WELLNESS COACHING

Certified Integrative Nutrition Health Coach & Personal Trainer

251-504-5237 • BeHealthyAndThrive.com

Kimberly@BeHealthyAndThrive.com

Holistic, Integrative Health Coach specializing in helping busy women get off the diet rollercoaster, release stubborn weight, balance hormones, gain energy and achieve the health they deserve in mind, body and spirit. Come love yourself healthy versus starve yourself thin! See ad, page 13

LYMPHATIC DRAINAGE

THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Lymphatic Therapist

Mobile & Foley (other locations by request) 251-623-2225

ThermographyAdvantage.com

Electro-Lymphatic Therapy is noninvasive, painless and calming. Similar to a light touch massage, the certified lymphatic therapist uses an instrument with 2 small handheld wands that are lightly moved across the body in a direction that correlates to the body’s lymphatic flow. An impaired lymphatic system often results in inflammation, colds, flu, sinus problems, edema, excess water retention, heart disease, fibrocystic and tender breast, cellulite, enlarged prostate and cancer. The proper flow of lymphatic fluid can have a positive impact on many of these conditions. See ad, page 18.

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 17.

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.

MED SPA

ENRG WELLNESS

3099 Loop Rd., Orange Beach, AL

620 N. McKenzie St., Ste. 200, Foley, AL 251-240-0842 • enrGWellness.com

Weight loss, fat burning, food programs, vitamin IV lounge, chiropractic and functional medicine clinic. Custom plans include nutrition, medication and peptide combo. 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 25.

METAPHYSICAL SHOP

WILD FLIER BOUTIQUE

127 Harbor Blvd.

1018 Government St., Ocean Springs, MS Info@WildFlier.com

We carry a wide selection of crystals, jewelry, yoga apparel and accessories along with men’s and women’s coastal fashion. Find your inner Zen and fly high with us. See ad, page 7

PERSONAL GROWTH

ENERGY MODEL OF THERAPEUTIC CHANGE

Mary Beth Svatek, M.A.

Certified Hypnotherapist, IMDHA 251-300-9912 • EnergyModelOfChange.com EnergyModelOfChange@gmail.com

PHYSICAL THERAPY

BISHOP PHYSICAL THERAPY

Dr. Daniel Bishop, DPT, SMT, CIDN 251-626-7778 • BishopPhysicalTherapy.com

Office@BishopPhysicalTherapy.com

Our goal is to truly help patients overcome pain and conditions in a timely and cost-effective manner. We offer a unique experience by combining physical therapy, dry needling and joint alignment. See ad, page 31.

OSTEOSTRONG

Unique System for Developing Skeletal Strength

Josh Fandrich, Owner Fairhope, Mobile 333 Greeno Rd., Suite 2B OR 2724 Old Shell Rd., Suite D

Fairhope@OsteoStrong.me

MidtownMobile@OsteoStrong.me

Just 15 minutes, once per week on our proprietary, osteogenic loading equipment can help you build a stronger you.

See ad, page 35.

PLANT-BASED FOOD

THE SUNFLOWER CAFÉ

320 Eastern Shore Shopping Center, Fairhope, AL • 251-929-0055

Va-FairhopeHealthFoods.com

An organic cafe offering vegetarian, vegan, gluten-free and dairyfree options. Open for lunch daily.

See ad, page 27

THE SUNFLOWER CAFÉ II

3055 A Dauphin St., Mobile, AL 251-479-3952

35 years experience with anxiety, PTSD, weight loss, smoking cessation, removing blockages, regression, behavior modification, energy healing & streamlining, pain management. See ad, page 15.

Va-FairhopeHealthFoods.com

An organic cafe offering vegetarian, vegan, gluten-free and dairyfree options. Open for lunch daily.

See ad, page 27.

SOUL SHINE

Emily Sommerville, Reiki Master 103B N. Bancroft St., Fairhope, AL 251-225-8994 • Emily@TheSoulShineLife.com

Reiki is a holistic system for balancing, healing and harmonizing all aspects of the person - body, mind, emotions and spirit - and it can also be used to encourage personal and spiritual awareness and growth. Offering individual sessions and Reiki attunements. Call or email to book.

RESTORATIVE YOGA

UNITY ON THE EASTERN SHORE

22979 US-98, Fairhope, AL UnityEasternShore@gmail.com. UnityEasternShore.Wixsite.com/Unity

Treat yourself to a relaxing, healing and rejuvenating session of Restorative Yoga with Bobbi Jo Machholz. Bring mat, pillow, blocks and willingness. 1st Saturday each month, 9 a.m. Donations to Unity accepted. See ad, page 19.

ABOVE AND BEYOND YOGA AND SALT THERAPY

878 Hillcrest Rd., Ste C, Mobile, AL Info@ABHotYoga.com • 251-639-9030

New Member Special. Start your yoga journey with us. New members to Above and Beyond are eligible for a 30-day Yoga Trial Membership for $49 and a Salt Therapy Trial Membership for $69. Salt Therapy Sessions in our beautiful salt room can help with allergies, asthma, COPD and many other respiratory issues. In addition, it reduces stress and anxiety. For more information, please call Above & Beyond Yoga or visit. ABHotYoga.com. See ad, page 8

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 35.

WELLNESS SALON

HUES SALON & WELLNESS AVEDA – GIFTS – MASSAGE

19 N. Church St., Ste. B, Fairhope, AL 251-200-2131 • Daymaker@huessalon.com

@huessalonwellness (Instagram)

Our team wants you to feel LOVED, HEARD & IMPORTANT. Come in for a cup of tea and enjoy up to 93% naturally derived permanent hair color along with massage, Rolfing, lashes, facials, hydrofacials, curly hair & blonding specialists, body & Brazilian waxing. Green Circle Certified. See ad, page 28

YOGA APPAREL

WILD FLIER BOUTIQUE

127 Harbor Blvd.

1018 Government St., Ocean Springs, MS Info@WildFlier.com

We carry a wide selection of crystals, jewelry, yoga apparel and accessories along with men’s and women’s coastal fashion. Find your inner Zen and fly high with us. See ad, page 7

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me