August 2024 Natural Awakenings Gulf Coast AL/MS

Building Community Finding Your Tribe

HEALTHY

LOCAL TEAM

Publisher Michelle Smith

Editor Elizabeth Greene

Ad Design Helene Leininger

Layout Design Melanie Rankin

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

2024 Editorial Calendar

Greetings Friends,

‘Finding Your Tribe’...that’s our theme for this August issue of Natural Awakenings nationwide. I was happy to see Natural Awakenings Publishing Corp. focusing on the power of community on the local level as an important part of every individual’s wellbeing. We have all experienced the value of meaningful connections in our lives. Whether it is coming together around a set of shared beliefs, shared childhood or shared experiences, this inner circle is so crucial to our long-term wellbeing for so many reasons: emotional support, personal growth, working through issues or challenges, having fun and fostering a sense of purpose.

When I am feeling down and need emotional support, I go to my sister, Tonya. She knows me best because we have shared so many experiences from childhood and beyond, and we have come through them stronger together. God knew what He was doing when He gave me a sister! I have had friends throughout my life who have been as close as sisters to me, and I have leaned on them too. Thank you to all my sisters, from Memphis to Atlanta to Fairhope.

When I want to have a deep, meaningful conversation and explore my purpose in life, I turn to my husband (my #1 tribe member), my church family and my Christian sisters from different churches who provide a range of perspectives. Thank you, people; I hope you know who you are!

When I am looking for a mental or physical challenge, I connect with my community of athlete friends. (Check out this month’s cover-that’s one of the tribes I’m talking about!) Thank goodness I’ve built such a wonderful athlete network in various places. They have a way of picking me up and encouraging me to participate, push and perform. I love my tribe of swimmers, cyclists, runners, paddlers and pickleballers. Let’s get out there and sweat!

Happily, there is a lot of crossover in the different groups with which I’m associated. The same buddies who challenge me in sports also pick me up when I’m feeling down. It all boils down to a handful of people in my life who help me in multiple ways: listening, encouraging, reflecting, loving and laughing! I hope you have a special group of people to lift you up in the same way.

Thank you to our readers for being a part of the Natural Awakenings Gulf Coast tribe. Together, we can create a vibrant, supportive environment where everyone can thrive!

God bless you and keep you,

•

Will and Michelle Smith

Tonya (left) and Michelle

Hillstar Health Offering Full Spectrum Infrared Sauna

Infrared heat therapy is healthy and safe as it will never cause the skin to burn. Its healthy wavelengths stimulate cells to release toxins, burn fat, increase collagen and more.

Traditional saunas heat the air to a point that initiates the body’s natural cooling process, while infrared saunas emit light waves that penetrate the body to stimulate the health benefits from within at a cellular level.

Traditional saunas operate at 150 to 210°F and create surface heat. Sweating occurs in the extreme heat and sessions are short. Infrared saunas operate at temperatures from 110 to 140°F and create a deep, penetrating heat which promotes an effortless, productive sweat. Sessions can be longer at more enjoyable temperatures, which provides opportunity for a myriad of health benefits.

Deep Detox: Flush out toxins and impurities with infrared heat. Detoxification through sweat is a centuries old practice and one of the body’s most natural ways to heal and maintain good health.

Weight Loss: Near infrared wavelength stimulates a sluggish metabolism and improves fat burning for energy. Increasing core body heat can increase calorie burn, like exercise.

Reverse Aging and Renew Skin: Near infrared/red light has been shown to increase collagen and elastin, improving overall skin appearance. Increased circulation also contributes to faster cell regeneration, which can help diminish the appearance of scars.

Repair Muscles Faster and Relieve Muscle Pain: Many professional athletes use saunas to recover from training and injuries. Specifically, mid infrared light can best penetrate joints and improve flexibility. Far infrared therapy is known to help with muscle soreness, whereas near infrared helps with tissue regeneration.

Improve Heart Health: Infrared therapy exercises the heart, which can reduce blood pressure and improve circulation.

Benefits can be achieved with several weekly sessions of 15 to 45 minutes. Feel the heat, embrace the detox and transform your health.

Location: 28720 US 98, Ste. 1, Daphne. Contact HelloHillstar HealthAL@gmail.com, 251-241-4346 or see HillstarHealthAL.com. See ad, this page.

“Our

Tara McLellan

Fairhope Health Foods

Celebrating 49 Years

August Specials at Path to Wellness

With the upcoming 49th anniversary of Fairhope Health Foods retail store, everyone there is filled with immense gratitude and pride. With this milestone, those at Fairhope Health Foods will reflect on the journey and look forward to many more years of collaboration and growth within the community. A thank you to all patrons will take place on Saturday, October 26, at the celebration of health and happiness.

“We view our store not just as a place of business, but as a thriving cultural center for health-conscious individuals,” says Leah Moss, store manager. “The people we serve are more than just customers; they are part of our natural health 'tribe', and they are the reason we exist and continue to thrive in Fairhope. Together, we share a mutual passion for healthy living and wellness. Their trust and loyalty inspire us to keep growing, learning and improving.”

Over nearly five decades, the team’s dedication to providing exceptional service and quality products has remained steadfast. In a world bustling with fad diets and quick-fix wellness trends, the Fairhope team’s commitment to continuous learning and sharing knowledge has been central to their success.

Location: 280 Eastern Shore Shopping Center, Fairhope. 251-928-0644. See ad, page 22.

Path to Wellness offers massage, food sensitivity testing, microbiome testing and professionally recommended therapeutic supplements. Soon, it will be “back to school” and so Path to Wellness is offering specials for the inevitable season of germs and sniffles.

All patrons may take advantage of 10% off Vitamin D, Vitamin C and Immune Packets.

Teachers will receive a 50% discount off massage for the entire month of August (and everyone is encouraged to get a massage before the back to school rush kicks in).

There is also an esthetician (licensed skin care professional) joining the clinic in August and appointments can be scheduled now. Call soon to ensure a booking.

Clients at Path to Wellness will realize a deep belief that there are many factors that contribute to overall health and the experts there will look to find the root cause of symptoms (not just quick fixes) for symptom relief.

“You are the sum of your individual parts. You are interconnected through body, mind and spirit, and we are devoted to seeing the complete picture,” says Catherine Cubbage, co-owner.

Location: 240 W. Laurel Ave., Foley. 251-943-5885. PathtoWellness@ centurytel.net. PathtoWellness.LLC. See ad, page 24.

Photo by M. Knotts

Energy Healing, Part of a Journey to Wholeness

Many people are noticing a change in energy as our world is evolving and individuals are going through a shift in consciousness.

“This new energy has been asking us to question aspects of our lives that aren't working in our favor and to make important changes in how we see our world,” says Cynthia Sabogal, Certified Reiki Healer and owner of Sacred Fire Wellness. “These shifts are just a precursor to larger changes coming our way. It is time to do the work of healing, forgiving and letting go of what no longer serves our greatest good.”

As more people set out on this journey of healing and start to migrate toward each other, Sabogal notes, “It's not a coincidence that so many are turning to the spiritual path and seeking out alternative healing.”

Holistic, spiritual and energy healers are increasing in numbers to serve the community in this time of great change. Reiki and chakra work are powerful healing tools to incorporate into one's journey to wholeness.

“Sacred Fire Wellness Studio is here with love and light to assist those who are struggling to do this healing and releasing on their own,” says Sabogal.

Location: 21040 Miflin Rd., Ste. 7, Foley. Call 251-504-5171 or follow us on Facebook. See ad, page 27.

Massage

Scar Tissue Release Massage

Scar Tissue Release with Microcurrent Scar Fade with IPL

Jen (Adams) Killgo, LMT AL LIC #3263 251-616-4201 | 28170 N. Main Street Ste. C | Daphne, AL

Cellular Regeneration with PEMF and FIR Pain & Inflammation Relief with Herbal Infusions JubileeHealingArts.com

Yoga Added at S. Alexander Integrative Bodywork

Susan Cameron, owner of S. Alexander's Saha Studio, announces that S. Alexander Integrative Bodywork in Mobile has added yoga to its services.

“The yoga studio is a small, peaceful space to begin or deepen anyone’s journey toward healing body, mind and spirit,” says Cameron. “Various types of yoga, specializing in Yin yoga, are offered, along with energy balancing, sound healing and guided meditations.”

The new studio provides a nurturing space where students receive personal attention and adjustments to enhance their practice in a peaceful and safe environment. Yoga and Energy Balancing classes are limited to four students, allowing for a more personalized experience.

“Whether you are a beginner or an experienced yogi, our instructors will support achieving your wellness goals. I believe in the power of small class sizes to foster a deeper connection with each student and provide tailored guidance throughout the practice,” says Cameron. “In addition to intimate class settings, additional services are aimed at promoting holistic wellbeing and self-discovery.”

Energy Balancing Sessions: Experience the benefits of energy balancing in a serene and tranquil setting with sessions designed to harmonize your mind, body and spirit, promoting relaxation and inner peace.

Mindfulness Meditation: Focused on cultivating present-moment awareness and reducing stress. Learn practical techniques to incorporate mindfulness into daily life.

Monthly Workshops: Group meditations, educational talks and hands-on activities are designed to cater to multiple interests and skill levels, ensuring everyone finds something that resonates. Engage in meaningful discussions, learn from experts, share personal experiences and build a supportive community that encourages growth, connection and wellbeing.

“We are excited for students to discover new passions, develop their gifts and foster lasting friendships as they embark on this journey of self-improvement and collective growth,” adds Cameron.

Location: 1260 Dauphin St., Mobile. SAlexanderBodywork.com. 224-213-3018. See Masters of Bodywork ad, page 8.

Lifestyle, Nutrition and Bone Density

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, bones that contain more minerals are denser, stronger and less likely to break. With age or certain medical conditions, bones can become less dense, and osteoporosis can develop, causing them to become weak and brittle.

A study published in the journal Nutrients evaluated the role of lifestyle and nutrition on women’s bone mineral density. The study included a cross-section of more than 850 healthy premenopausal Saudi women divided into two age groups: 20-to-30-year-olds and 30-to-40-year-olds. Participants had their bone mineral density measured, provided a blood sample and self-reported sociodemographic, medical history, lifestyle, diet and physical activity information. The results showed that adequate vitamin D levels, physical activity and proper nutrition positively influence bone mineral density values, which can impact bone health later in life.

Asbestos in Cosmetics

Talc is used in many forms of makeup, including bronzer, blush, eyeshadow, foundation, mascara, lipstick and dry shampoo, because it absorbs moisture and prevents caking. But when it is mined, talc may be contaminated by naturally occurring asbestos, which is not evenly distributed, making testing for it difficult.

British women have sued leading cosmetic companies in U.S. courts, claiming they contracted mesothelioma, an incurable cancer of the lining of the lung, heart or stomach, through their use of cosmetic products. Unless related to employment, it is difficult to bring legal action for mesothelioma in the UK, and many of the large cosmetic companies are based in America. These women are seeking compensation and to raise awareness of the risks.

Johnson and Johnson (J&J) faces nearly 54,000 lawsuits related to claims that talc in baby powder caused ovarian cancer. A Reuters investigation found that J&J executives knew for decades that talc can contain asbestos.

Harmful Chemicals in Decaffeinated Coffee

Environmental activist groups filed petitions with the U.S. Food and Drug Administration to remove two chemicals from their safe list that are used in the production of decaffeinated coffee. Trichloroethylene and methylene chloride were found to cause cancer decades ago by the National Cancer Institute. Notably, the U.S. Environmental Protection Agency recently banned the use of methylene chloride for industrial use due to its risk of causing cancer and other serious health conditions. Safer methods for decaffeinating coffee exist, and some brands, like Peet’s Coffee, have made the switch. To find out how a brand of coffee is decaffeinated, consumers can visit Check YourDecaf.org or contact the producer.

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Drought at the Panama Canal

The Panama Canal, a 51-mile waterway connecting the Pacific and Atlantic Oceans, transports $270 billion of cargo annually. Located at each end of the canal, locks lift and lower ships, moving them into and out of Gatun Lake, an artificial freshwater lake. A severe drought during the May to December 2023 rainy season has resulted in the lake being six feet below its pre-drought levels. As a result, the Panama Canal Authority has restricted the number and size of ships that are able to pass through the canal since June 2023, causing ships to have to travel around the tip of South America to reach their destinations, adding delays at other ports and escalating the demand for trucking and rail services—all of which have increased greenhouse gas emissions and the cost of imported goods. In addition, water in the locks that is usually flushed into the oceans is being recycled to maintain Gatun Lake’s water level, and because this reused water can become saltier, it poses a threat to Panama’s main source of drinking water.

Environmental Realities of Detergent Sheets and Pods

Makers of laundry detergent sheets tout their products’ eco-benefits, including their compact size; a reduction in detergent waste caused by drips, spills and overfilling; and their efficient, plastic-free packaging. The sheets contain polyvinyl alcohol (PVA), an ingredient that is also present in dish-detergent pods, which the U.S. Environmental Protection Agency has deemed safe for humans and the environment due to the fact that it biodegrades into water and carbon dioxide when exposed to certain microbes.

Unfortunately, PVA biodegradation conditions are not always present in municipal wastewater treatment plants. A 2021 study published in the International Journal of Environmental Research and Public Health estimates that approximately 75 percent of PVAs end up in the environment through sludge or water released from treatment plants. Because the majority of PVAs are made from fossil fuels, they add to global microplastic pollution.

Designer Handbags Use Mushroom Leather

Mycelium, the soft, dense and strong roots of fungi, are being used in mycotextiles, a potential replacement for leather. MycoWorks, a South Carolina-based biotechnology company, is working on a scalable approach to grow uniform sheets of interwoven mycelium that are customizable for varying thickness, surface features and dimensions. The goal is to produce a more ethical, environmentally sustainable and efficient alternative to animal leather. The fungus is grown in sterilized agricultural waste such as sawdust and bran, and the growth process ends when the sheets of mycelium are peeled off the sawdust block, at which point they can be tanned and crafted into a range of marketable products. To date, MycoWorks materials have been used in designer handbags for Hermès, making them biodegradable at the end of their life cycle.

SL_ Photography from Getty Images/CanvaPro

Natalia Kopyltsova from Getty Images/CanvaPro

The Power of Community

Finding a Path to Meaningful Connection

by Thais Harris, BCHN

Despite society’s increasing emphasis on individualism, the concept of community remains a powerful force for personal and collective well-being. Loneliness is detrimental to both mental and physical health and comparable to smoking or obesity in terms of risk factors. Among older adults, isolation is associated with an increased probability of dementia.

In his book Project Unlonely: Healing Our Crisis of Disconnection, Dr. Jeremy Noble discusses the public health and economic impacts of widespread seclusion, as well as the importance of building meaningful connections. He advocates making loneliness screening a routine part of health care and prescribing social activities such as museum visits, classes and nature walks

for patients. These measures have been effectively used in the United Kingdom.

There is a growing movement that encourages us to find our tribe—those that resonate with our own core values, interests and lifestyle. While historically associated with Indigenous groups, a “tribe” is defined as a social division consisting of families or communities linked by social, economic, religious or blood ties, with a common culture and dialect. The point is to surround ourselves with supportive individuals that uplift us and provide a sense of belonging.

Multigenerational Communion

Healthy Cells, Healthy Body

Family is, in a sense, our original tribe, serving a crucial role in our sense of belonging throughout life. Regardless of interpersonal dynamics, maintaining consistent connection with relatives can ease loneliness and improve longevity and other health outcomes. In the world’s Blue Zones, where people live the longest and have a better overall quality of life, the happiest centenarians build their lives around their families, and multigenerational households are common.

To remain anchored in our heritage, it is essential to regularly share moments and activities with kin, enjoying family meals, holiday parties, game nights, walks around the neighborhood or even living room hangouts. Simply spending time together allows us to share family stories, learn from each other and create traditions. Outside the family, there are many ways to find or create a tribe of cheerful acquaintances and deeply held friendships that form a safety net to shield us from drifting into isolation.

Serving Others

Volunteering is a powerful way to engage in activities that align with our passions and values while also connecting with like-minded people and helping a cause or deserving group of individuals. One

example is Volunteers in Medicine (VIM), founded in 2003, which brings together 70 medical professionals and approximately 100 community stakeholders that volunteer their time to provide free health care for the uninsured people of the Berkshires, in Massachusetts. While the practitioners treat patients—in-person and online—the others serve as interpreters, drivers and receptionists. The generosity of these individuals addresses an important need in the community and keeps people out of hospitals.

“By engaging in VIM’s mission, volunteers find purpose and meaning through the act of giving back, enhancing their own lives while improving others,” shares VIM Executive Director Ilana Steinhauer. “The opportunity to serve the community not only fulfills a personal desire to help those in need, but also fosters a deep sense of connection and community among volunteers. This camaraderie and shared mission enrich the volunteers’ lives, creating a ripple effect of positivity that strengthens the entire community fabric, making it a cornerstone of community and personal development.”

Another example is nonprofit Citizen University, which equips Americans to be cultural catalysts. Their Local Civic Collaboratory aims to shift the paradigm of success from individual achievement to shared triumph. Through collaborative gatherings, participants are empowered to address local issues, launch educational initiatives and spark artistic endeavors while relishing in deep conversations, forging meaningful bonds and launching networks of unified action.

Making Deep Connections

Coming together around shared beliefs or devotional practices can be another avenue to step away from seclusion and into a loving fraternity. Some people with shared values and goals choose to live with each other in what is known as intentional communities, many of which emphasize sustainability, cooperation and mutual support. The Foundation for Intentional Community offers an online directory to find the right living situation based on multiple criteria, including geographical loca-

tion, community type, dietary preferences, educational styles, religious or spiritual beliefs and renewable energy sources.

The Kindness of Strangers

When we are out and about, we encounter people we don’t know—strangers in supermarket aisles, bank lines or walking their dogs in the local park. Instead of passing by without acknowledging them, we have the choice to say hello or exchange pleasantries. On his podcast “Hidden Brain”, Shankar Vedantam explores how these tiny encounters can impact our lives. Smiling at people in the street, expressing gratitude for small acts of kindness or complimenting someone’s style elevates both parties. Studies by Amit Kumar, assistant professor of marketing and psychology at the University of Texas at Austin, and Nicholas Epley, professor of behavioral science at the University of Chicago Booth School of Business, highlight the beneficial, long-term impact of small acts of kindness and positive interactions on recipients and givers.

Bonding Online and In Person

If friendships were lost during the pandemic, rebuilding a tribe will require intentionality and creativity. Reaching out with purpose to create community might just be what saves us and the planet. When we feel a sense of belonging, we can collaborate for the common good and boost our ability to protect nature, innovate and find solutions for the world’s problems. How we network is limited only by our imagination: Take classes at the local library, community college or arts organization; find a fun activity on MeetUp.com; or form a group to make new friends that share a common interest.

While online tribes can offer accessibility and a broader reach, thus facilitating connections with people from different geographies and backgrounds, face-to-face interactions are essential to our well-being. Holistic psychologist Victoria Kar shares, “Never in history has humanity been more disconnected from each other than now. The predominance of urban lifestyles creates barriers for deep social connections, and technology creates a false sense of belonging—where we can reach someone on the other side of the world on a screen— yet have no one to hold next to us.”

In-person communities provide a more heartfelt sense of fellowship. When we are present, we emit energetic fields, and the heart radiates perhaps the most powerful energy. Studies conducted by the HeartMath Institute have shown that the heart’s magnetic field can be detected by other individuals up to five feet away, igniting our sense of belonging in a way that is not possible online.

In his recent advisory report, “Our Epidemic of Loneliness and Isolation,” U.S. Surgeon General Vivek Hallegere Murthy notes that, across age groups, people are spending less time with each other in person than two decades ago, and this is most pronounced among young people aged

15 to 24 that are engaging in 70 percent fewer interactions with friends. Murthy points out, “The impact of this lack of social connection can be felt in our schools, workplaces and organizations, where performance, productivity and engagement are diminished.”

The report outlines six recommendations to enhance social connection, including:

• Urging for greater social infrastructure at parks, libraries and public programs

• Enacting pro-connection public policies at every level of government such as access to public transport and paid family leave

• Mobilizing the health sector to address needs stemming from isolation

• Reforming digital environments

• Investing in research to deepen our understanding of social isolation

• Cultivating a culture of connection

In his book Together: The Healing Power of Human Connection in a Sometimes Lonely

World, Murthy identifies three types of connections that play a crucial role in our lives: intimate (close friends and family), relational (friends and acquaintances) and collective (communities). Factors such as work culture, social media and urbanization can hinder meaningful connections, contributing to a growing sense of isolation.

As a solution, he emphasizes the importance of small, consistent actions such as active listening, expressing gratitude and engaging with community. True connection is a source of healing. The Surgeon General urges, “Answer that phone call from a friend. Make time to share a meal. Listen without the distraction of your phone. Perform an act of service. Express yourself authentically.”

Finding a tribe can significantly impact our health and happiness, providing support, joy and inclusion. The connections we choose to nurture can enrich our lives in profound ways, ensuring we thrive in body, mind and spirit.

Thais Harris is a board-certified holistic nutritionist, bestselling author and international speaker. Connect at NourishTogether.com.

FangXiaNuo

Created For Connection

by Pastor Eric Hankins

We are created for relationships. God made a “good” world for us, but He declared that it was “not good” for us to be alone (Genesis 2:18). Everything about us cries out for human connection and if we are deprived of it (even if all of our physical needs are met) we shrivel and die.

Moreover, life-giving relationships require more than fleeting flashes of positivity or pleasure. We want to know and be known deeply; we want to be able to trust and to love; and we want these things to be given unconditionally. True relationships, therefore, require commitment. Commitment requires profound resources. Such resources require a “tribe.”

A baby doesn’t just appear out of thin air; it comes into existence in a community that radiates outward in a tribal dance of love, sacrifice and wisdom. The more robust, complex and sustainable the tribe, the more robust, complex and sustainable the individuals who emerge and expend themselves within it. An individual needs a tribe and a tribe needs individuals. One cannot exist without the other. But they must also exist in proper balance, a balance that has been lost in our current cultural moment.

The catchwords of our unhealthy individualism revolve around identity, freedom, rights, authenticity and expression. If these personal realities disrupt or challenge one’s connection with the tribe, then the tribe must be replaced with another suited to taste. Our unhealthy tribalism is obsessed with power-dynamics, oppression and pre-packaged group-identities to which unquestioning fealty must be pledged. Individuals must conform or be cast out.

The truth, goodness and beauty of the individual’s relationship with his tribe, however, is rooted in complexity (and messiness) of real people across time and circumstance, a complexity that cannot be captured by the sloganeering of the social theorists of our day. Our only hope, which is the call of the Christian gospel, is love. Such love purposes us together around the main mast of the ship of existence come what may, no matter where it takes us. Only love can create and sustain a true tribe.

Eric Hankins, Ph.D., is pastor at First Fairhope Church, 300 S. Section St., Fairhope, AL. For more information, call 251-928-8685 or visit FirstFairhope.org.

AndrewLozovyi/DepositPhotos

Cross-Brain Fitness

An Integrative Workout for the Mind and Body

by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)

Holistic approaches to health and well-being that consider the entire person—body, mind and spirit—are especially effective in cultivating creativity and mental equilibrium. Cross-brain fitness training encourages the use of both the left and right hemispheres of the brain in tandem to improve body and brain function.

One study published in Advances in Physical Education suggests that exercises involving movements across the middle of the body improved the ability to transfer motor skills from one hand to the other, most likely due to improved communication between the two sides of the brain. A 2016 study published in the Journal of Exercise, Nutrition and Biochemistry found that a 12-week brain health exercise program for seniors improved lower and upper body strength, as well as aerobic endurance, while also increasing cognitive function and levels of brain-derived neurotrophic factor, a protein that plays an important role in neuronal survival and growth.

Engaging Sports

Physical activities that engage both brain hemispheres boost health and enhance creativity by integrating analytical and creative thinking. Team sports such as soccer and basketball are excellent for cross-brain development. They demand strategic planning and logical thinking, activities typically associated with the left hemisphere. At the same time, they require players to use spatial awareness and creativity—skills linked to the right hemisphere. This combination encourages players to continuously switch between different modes of thinking, thereby improving brain agility and coordination.

“Team sports require players to analyze the game situation, anticipate opponents’ moves and strategize accordingly,” says Danielle Smith, a registered dietitian and personal trainer. “Players need to understand the rules of the game, their position-specific responsibilities and how to execute plays effectively. Team sports offer a great way for these skills to develop naturally in a fun environment.”

Rock climbing is a prime example of an activity that blends cognitive demands. It requires meticulous problem-solving and advanced planning (left-brain activities) to choose the best routes and techniques for ascent. Simultaneously, climbers must employ spatial awareness and adaptability (right-brain activities) to navigate and adjust to new challenges on the fly, making it a comprehensive brain exercise.

Sailing combines the technical knowledge and analytical thinking characteristic of the left brain, such as navigating and understanding sailing mechanics, with the intuitive grasp of environmental elements like wind and water, a right-brain activity. Sailors must continuously interpret these dynamic elements and adjust their strategies accordingly, promoting an advanced level of hemispheric integration.

Implementing a Routine

Incorporating a variety of cross-brain training activities into a regular fitness routine is crucial for engaging different parts of the brain and maximizing cognitive development. Here are some tips and strategies for creating an effective cross-brain fitness routine:

• Add variety. Rotate between activities that challenge different cognitive skills. For example, blend team sports, which enhance strategic thinking and cooperation, with individual pursuits like rock climbing or sailing that require problem-solving and adaptability. This diversity not only prevents boredom but also stimulates different brain areas.

• Be consistent. Schedule brain-stimulating physical activities several times a week. This regular engagement helps to encourage new neural connections and improve brain function over time.

• Progress gradually. Start with simpler tasks and gradually increase the complexity of the activities as cognitive and physical abilities improve. This progression keeps the brain challenged and engaged as training advances.

• Track results. Use a journal or digital app to record the types of activities performed, their duration and any noticeable improvements in thinking, problem-solving or creative output. Also reflect on changes in emotional and mental well-being. Such monitoring is essential to appreciate the benefits of a cross-brain fitness routine.

• Check cognitive progress. Consider periodic cognitive assessments to formally measure cognitive improvements. These can be simple online tests designed to evaluate brain functions such as memory, attention, problem-solving and creativity.

Holistic Support

Cross-brain fitness can be supported by other activities during the day. Regular meditation, for example, quiets the mind’s chatter, allowing both sides of the brain to work in harmony, thus enhancing the ability to generate new ideas and solve problems creatively. “Meditation and mindfulness practices are associated with strengthening the brain’s connectivity,” explains Kathleen Benson, a registered dietitian specializing in women’s health, sports nutrition and digestive health. “This can improve attention, memory, decision-making and general mindfulness. Regular practitioners often have improved emotional control, lower stress and clearer thinking.”

What we eat significantly impacts our brain function and overall health. A balanced diet rich in omega-3 fatty acids, antioxidants and proteins can enhance cognitive function and support both the logical and creative faculties of the brain. Foods like blueberries, nuts, fish and green leafy vegetables boost brain health and foster mental clarity.

Adequate sleep helps consolidate memories and clear brain fog, making room for new ideas and creative thinking. Sleep also balances the emotional states, ensuring that both the analytical and creative sides of the brain can function optimally without the interference of stress or anxiety.

David J. Sautter is a certified trainer, fitness-nutrition specialist, and health and fitness writer.

Symptoms

Thyroid Issues:

Fatigue • Weight Gain or Loss • Feeling Cold Hair Loss • Dry Skin • Depressed Trouble Concentrating • Weak Muscles/Joints Constipation & Many More

Bon Appétit!

A directory of local restaurants, eateries and markets

Nestled in the heart of Alabama, Crooked Carrot Farms is transforming the way people think about healthy eating with nutrient-packed microgreens. Microgreens are young vegetable greens, harvested just after the first leaves have developed. Despite their small size, they are packed with nutrients, containing higher vitamin, mineral and antioxidant levels than their mature counterparts. Crooked Carrot Farms cultivates a diverse range of microgreens including arugula, kale and radish, each offering unique health benefits and vibrant flavors.

"At Crooked Carrot, we believe that food should be both delicious and nutritious," says Tracey Feeney, the farm's owner. "Our microgreens are grown with love and care, ensuring that every bite is packed with the maximum amount of nutrients."

The farm recently introduced a new option— hemp microgreens. "Hemp is a superfood, rich in essential fatty acids, protein and fiber,"

Feeney explains. "By integrating hemp into our microgreen varieties, we're able to provide an extra boost of health benefits, including support for the endocannabinoid system, which plays a crucial role in maintaining homeostasis in the body."

These tiny greens are a powerhouse of nutrition and adaptable in the kitchen. They can be added to salads, smoothies, sandwiches or garnish to elevate any dish. "Microgreens are easy to incorporate into your diet," Feeney says. "Whether you're looking to boost your immune system, improve digestion or just enjoy a burst of fresh flavor, they are an excellent choice."

Crooked Carrot Farms is committed to sustainable farming practices, using organic methods to cultivate their microgreens. The produce is free from harmful chemicals and pesticides, making it a safe and healthy option for consumers. “Incorporating Crook-

ed Carrot microgreens into your diet is a simple and delicious way to enhance your health,” says Feeney. “With their rich nutrient profile and delightful flavors, these tiny greens are a testament to our dedication to quality and wellness.”

Contact Tracey Feeney: TFeeney@CrookedCarrot.com, online: Crooked-Carrot.com, IG @CrookedCarrotFarms, FB: Crooked Carrot Farms. See ad, page 25.

Brooke Lark/unsplash

courtesy of Crooked Carrot Farms

COASTAL ALABAMA FARMERS & FISHERMENS MARKET

Committed to Baldwin County’s local community & agriculture. 781 Farmers Market Ln., Foley, AL CoastalAlabamaMarket.com

CROOKED CARROT FARMS

Delivering to Mobile & Baldwin Counties, the purest organically grown microgreens and other superfoods.Fresh, local and delivered to your doorstep. 251-656-4117 • Crooked-Carrot.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

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

PRESS & CO.

Eastern Shores newest organic café. Breakfast. Lunch. Juice. Smoothies. Coffee. 711 Belrose Ave., Daphne, AL 251-314-0778 • PressNCo.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

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

WILD MAGNOLIA KOMBUCHA

Brewed with love, laughter and a dash of Southern sarcasm. Info@WildMagniliaLife.com 251-463-6233 • WildMagnoliaLife.com

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

To list your healthy market, restaurant or cooking event/class, email MichelleS@NAGulfCoast.com

State-of-the-Art Teaching Kitchen in Baldwin County

When Louis and Melinda Mapp donated the land on the corner of Highways 104 and 181 in Fairhope, they had a vision for a facility that would deliver the most advanced medical care to adults and children, along with a center that would promote health and wellness for the community.

That vision is now a reality in the USA Health Mapp Family Campus. On the third floor of its medical office building is a state-of-the-art teaching kitchen that allows professional instructors in medicine and culinary arts to offer hands-on cooking classes and demonstrations.

Research indicates that engaging participants in this manner results in sustained reductions in blood pressure, weight, waist circumference and fat levels, according to Global Advances in Integrative Medicine and Health, a journal dedicated to evidence-based research and multidisciplinary therapeutic approaches that promote whole-person health. Additional clinical trials also suggest that nutrition education, combined with hands-on instruction, can positively impact medical indicators such as blood pressure, cholesterol, glucose levels and BMI, as well as overall health outcomes.

The USA Integrative Health and Wellness program now has cooking classes available for area residents to learn how to make affordable, tasty and healthy food. These classes present the benefits of “plant-forward” diets, a style of cooking and eating that emphasizes the consumption of vegetables, fruits, whole grains, nuts, seeds and legumes, but is not strictly limited to them. Meat can still be part of the diet, but it’s recommended in lower quantities in relation to plant-based options.

“A plant-forward diet can help decrease the risk of many health conditions and diseases, such as heart disease, stroke, obesity, high blood pressure, high cholesterol, Type 2 diabetes, dementia and many cancers,” says Dr. Robert Israel, an internal medicine physician with USA Health and Director of the Integrative Health and Wellness program.

Classes taught by healthcare providers will lead people to implement and sustain life-changing behaviors by making delicious and nutritious dishes on their own, thereby bringing the Mapps’ vision for a healthier community closer to reality.

To learn more about the USA Integrative Health and Wellness program, including a complete listing of upcoming classes, visit USAHealthSystem. com/specialties/integrative.

In Search of the Healthiest Diet

Sustenance and Habits Inspired by Blue Zones

by Maya Whitman

The average life expectancy is 77.5 years in the United States, but residents of the Seventh-Day Adventist city, Loma Linda, California, are outliving the rest of the country by 10 years. Like other regions of the world classified as Blue Zones, Loma Linda’s soil and water aren’t sprinkled with magic, but daily lifestyle and dietary habits might be key contributing factors.

Coined by National Geographic explorer and researcher Dan Buettner, the term “Blue Zones” is bestowed upon intriguing corners of the world where people reach their ninth decade and beyond without suffering from chronic illness and disease. While no definitive formula for longevity exists in Loma Linda or any of the other four Blue Zones—Nuoro Province, Sardinia, Italy; Nicoya Peninsula, Costa Rica; Okinawa, Japan; and Ikaria, Greece—commonalities include staying physically active, eating unprocessed food and enjoying a vibrant social network.

“By prioritizing physical activity, encouraging plant-based diets and creating spaces that promote social interactions, communities can reduce the incidence of chronic diseases and improve overall well-being,” says Buettner, author of The Blue Zones Kitchen, who found

At PATH TO WELLNESS

We Believe There Are Many Factors That Contribute To Your Overall Health Lets identify the ROOT CAUSE OF SYMPTOMS (not just the quick fixes) for symptom relief

his life’s work traveling the world in search of centenarian secrets.

Delicious Simplicity

In 2023, JAMA Internal Medicine published the findings of a long-term study involving more than 75,000 women and 44,000 men over 36 years, which determined that adherence to one of four plant-based and Mediterranean dietary patterns can lower the risk of premature death. All of the dietary guidelines in this study included whole grains, fruits, vegetables, nuts and legumes. Growing evidence suggests that nutrient-dense, unprocessed meals play a major role in reducing inflammation and oxidative stress, which can contribute to cardiovascular disease, cancer and diabetes.

“Diets in Blue Zones are predominantly plant-based, with a heavy emphasis on vegetables, fruits, legumes and whole grains. They also eat a variety of beans, which are a staple in their diets and an excellent source of protein and fiber,” Buettner points out, adding that moderate portion sizes, unhurried mealtime and leaving the table when 80 percent full are also highlights of the Blue Zone lifestyle.

Anna Freedman, a natural-food chef, educator and founder of Wholefood Harmony, in London, England, specializes in a health-supporting macrobiotic approach based on ancient Japanese philosophy and developed in the 1920s by George Ohsawa. She says, “Whole foods are essential to

health and longevity. Plants capture the sun’s energy, so consuming vegetables, fruits, legumes and grains bestows both nutrition and vibrancy upon the body. These foods are alkalizing and directly nourish the cells, restoring the blood quality and supporting health and longevity.”

Macrobiotic favorites like lentils, chickpeas, whole grains and dark, leafy greens echo Blue Zone dietary models and are believed to promote overall systemic balance. The macrobiotic approach, adds Freedman, “can be adjusted to focus on improving a certain health condition or adapted to meet climate, phase of life or another factor.” In her work with clients, she encourages the consumption of a wide range of plant ingredients and cooking styles, and even incorporates certain animal proteins, to accommodate client preferences.

Diets that seek to promote a longer, healthier life usually include powerhouse ingredients such as naturally fermented sauerkraut and kimchi, legumes like lentils and split peas, and whole grains, especially barley, millet and oats.

Social Sustenance

In our modern world, feelings of isolation are reaching epidemic proportions, and in the medical community, loneliness is now seen as a risk factor for mortality that is equal to the effects of obesity, smoking or a sedentary lifestyle. Through Blue Zone research, it is understood that emotional nourishment is vital to good health. According to Buettner, “In Blue Zones, people often engage in regular social interactions, whether it’s through communal meals, faith-based gatherings or simply spending time with neighbors and family.” A table of delicious food surrounded by loved ones is an inspiring way to eat and age gracefully.

For Gladys McGarey, M.D., cofounder of the American Holistic Medical Association, who is still practicing medicine at 103 years of age, our thoughts are also a form of nour-

ishment. “What we feed our minds grows and lives, and we become it,” says the author of the bestseller The Well- Lived Life. “It has to do with love, the whole process of life. Love must be shared to flow, and life is the same. We must not only create community, but live it.”

Freedman sums it up saying, “Eating and togetherness is a key feature of humanity, which is alarmingly in sharp decline. Food was always meant to be enjoyed together, and doing so serves up much more than simply nutrition.”

Maya Whitman is a frequent writer for Natural Awakenings magazine.

Aamulya

Immune-Boosting Soup With Miso and Ginger Scent

This macrobiotic soup combines all the healing and digestive benefits of miso and ginger. Noodles, fish and a variation of vegetables can be added, too.

YIELD: 4 SERVINGS

Dash sesame oil

1 leek, finely sliced

1 carrot, finely diced

1 zucchini or summer squash, finely diced

3-inch portion of wakame sea vegetable, rinsed and cut into small strips

3 cups boiling water

Spring onions, finely cut for garnish

4 tsp brown rice miso paste

1 inch ginger root, juiced

Heat the sesame oil and sauté the leek for one minute. Add the other vegetables and wakame. To make a broth, add water to cover the ingredients, bring to a boil then simmer for 4 minutes.

Remove one ladle of broth and place in a bowl. Add the miso to this broth, stirring to dissolve and incorporate the paste into the broth, and then pour it back into the original pot of cooked vegetables. Add ginger juice and simmer for another minute or so. Garnish with spring onion.

Recipe courtesy of Anna Freedman.

Toasted Spiced Chickpeas (Sardinia Side Dish)

YIELD: 1½ CUPS

1 15-oz can chickpeas, drained and rinsed

3 Tbsp extra-virgin olive oil

2 tsp ground cumin

½ tsp garlic salt

½ tsp chili powder

¼ tsp freshly ground black pepper

Position a rack in the center of the oven and preheat to 350°F.

Toss the chickpeas, oil, cumin, garlic salt, chili powder and black pepper in a large bowl until well coated and uniform. Pour the mixture onto a large, lipped baking sheet and spread into one layer. Bake 45 to 60 minutes until browned and crisp, stirring occasionally.

Set the baking sheet on a wire rack and cool for 10 minutes. Use a slotted spoon to transfer the chickpeas to a serving bowl. Serve warm or at room temperature with plenty of napkins.

Recipe courtesy of Dan Buettner.

Gathering Around the Friendship Fire

by Marlaina Donato

Communities of old were created and bound by a collective ethos that included a common ethnicity and geography, as well as shared religious beliefs and traditions. Gathering around the fire combined the needs of survival with stories and song that ignited generations with spiritual sustenance.

In our modern Western world, we sit amid the ruins of what community used to be. Our tapestry of human bonds is becoming threadbare beneath the weight of overly scheduled lives, screen distraction and social divisions. Despite having constant contact with others on our phones, newsfeeds and online conference rooms, we may sometimes feel like lone travelers across a tundra of isolation.

In nature, symbiotic relationships between fungi and trees, flowers and insects, and certain species of animals are the foundation of life. As much as 70 percent of forest flora depend upon winged creatures for pollination,

and lichens are often composed of three organisms living together harmoniously.

As we go through the workday, drive the kids to practice and scramble to get dinner on the table, it is easy to forget that we, too, are part of the natural order. Fostering life-nourishing connections helps us to cope and thrive, while prioritizing openness can become much-needed soul medicine.

Summer days are often treasured for the memories we make with those we love, yet to-do lists loom over our heads as August winds down. This year, let’s take the spirit of summer into the cooler months and vow to spend quality time with loved ones, mend the broken threads in our relationships and enjoy each other’s company in the present moment. We can choose to appreciate everyone—from the supermarket cashier to the family dentist—and see their worthy contributions interwoven in our own lives. In doing so, we might remember our own

To rekindle and build community, join a local group or class to share a passion; chitchat with someone while standing in line at the grocery store; or invite a neighbor to spend quality time together. Take every opportunity to make a connection.

Marlaina Donato is an author, painter and composer. Connect at BluefireStudio.art.

Lelde Feldmane-Zajarska/Shutterstock

Pet Posse

Building a Network Around Our Animal Companions

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Like the African proverb “It takes a village to raise a child,” it takes a village to raise a pet, too. Pet ownership involves much more than just feeding and walking them. It requires a holistic approach that includes training, socialization, health care and emotional well-being. A supportive community can play a crucial role in raising a pet by offering a diverse set of skills and resources that contribute to their comprehensive care.

Pets Build Community

A 2017 study across urban sites in the U.S. and Australia found that pet owners have significantly higher “social capital” than non-pet owners. Defined as the “connections among individuals, social networks, and the norms of reciprocity and trustworthiness that arise from them,” social capital is crucial for community well-being.

The study describes how pets can facilitate social interactions, acting as catalysts for building social networks and fostering a sense of community. Such interactions extend beyond simply breaking the ice between strangers; they contribute to a wider social trust and the ties that bind communities together.

A recent report by Mars Incorporated, makers of human and pet food, highlights the power of pets to bring people together and alleviate the loneliness epidemic. Nearly nine in 10 adults say pets are one of the easiest conversation-starters, and pet parents say pets made

them more familiar with their neighbors (85 percent) and more invested in their community (70 percent).

Benefits of a Pet Community

A supportive pet community enhances the quality of life for pets and their owners.

• Socialization for Pets and Owners: Pets need social interaction to thrive. Regular playdates, dog park visits and community events help pets interact with other animals, improving behavior, reducing anxiety and boosting happiness. For owners, these gatherings can foster lasting friendships and a supportive network.

• Shared Knowledge and Resources: Experienced pet owners share advice on training techniques, veterinarians, pet-sitting services, groomers and petfriendly activities, helping pets receive the best care.

• Emotional Support: Pet ownership can be challenging. A community offers much-needed emotional support, empathy and practical advice during difficult times, such as dealing with a sick pet or behavioral issues.

• Active Lifestyle: Pet communities promote an active lifestyle that includes group walks, hiking clubs and outdoor events that keep pets and owners physically healthier and happier.

• Advocacy and Education: Pet communities organize events for spaying and neutering, raise awareness about pet adoption and host workshops on pet care. These efforts contribute to the well-being of pets and promote responsible pet ownership.

Finding the Right Tribe

Joining a meetup hosted by a dog park or local pet club is an excellent starting point to find a pet community nearby. Websites like Meetup and Facebook help connect pet owners in the area. Online communities, including breed-specific forums and pet care groups, offer platforms to share experiences, seek advice and build friendships worldwide. Social media platforms like Instagram and TikTok also host vibrant pet communities.

Veterinary clinics and pet stores often act as local pet community hubs, hosting events and providing bulletin boards for announcements. Participating in pet-friendly festivals, charity walks and adoption fairs offers great opportunities to meet other pet owners and learn about local resources. These activities not only help in finding a pet tribe, but also enhance a pet’s social life and well-being.

The right pet community includes professionals such as veterinarians, pet trainers and nutritionists to provide access to highquality, accurate and reliable information and support. These experts stay updated with the latest research and best practices, allowing pet owners to benefit from the most recent advancements in pet care.

Building a Strong Community

If an existing community doesn’t fit specific needs, consider organizing personal events. Starting a weekly dog walk, hosting a pet playdate in the backyard or planning a pet-friendly picnic can create a supportive network of pet owners with shared interests. Volunteering at animal shelters, rescue organizations or pet adoption events is another excellent way to connect with other passionate pet owners while contributing to a worthy cause.

The power of community in pet ownership is undeniable. Embracing the collective care model ensures a healthier, happier and more connected life for all involved.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

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Overcoming Generation Z Loneliness

Prioritizing Human Interactions Over Screen Time

by Thais Harris, BCHN

Generation Z, defined as those born between the mid-1990s and early 2010s, has grown up in a digital era characterized by constant connectivity, yet accompanied by profound isolation. The pervasive use of social media, economic uncertainty, hybrid work environments, climate change anxiety and societal pressures contribute to this sense of loneliness.

The Cigna U.S. Loneliness Index found that nearly eight in 10 Gen Zers (79 percent) are lonely. Schools reported that between 2012 and 2018 nearly double the number of high school students worldwide expressed a sense of loneliness compared to the previous decade. According to the U.S. Surgeon General, loneliness is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety and premature death. Those that experience social isolation have a 32 percent higher risk of early death.

A leading theory for this phenomenon is that 2012 was the first year when more than 50 percent of Americans had access to a smartphone, and the use of social media platforms reached critical mass. While these platforms offer connection, they often lack the depth and authenticity required for meaningful relationships. They give us the illusion of being connected while having our heads down, focused on our devices and ignoring the people and experiences around us. The curated nature of online profiles also can foster feelings of inadequacy and increasing loneliness.

To address this epidemic, it is essential to focus on creating environments that encourage genuine interactions and a sense of belonging. Understanding our needs and triggers, while also nourishing a sense of connection from within, can open the possibility to greater social connection and deeper interactions in the world. Here are some strategies:

Engage in community. Active participation in local activities can significantly reduce feelings of isolation. Volunteering, joining clubs or participating in neighborhood events foster a sense of purpose and connec-

tion. Engaging in community service can enhance social networks and provide emotional support while helping others.

Share interests and hobbies. Finding and participating in groups centered around shared interests can lead to deeper connections. Whether it’s a book club, sports team or foreign language class, these gatherings offer opportunities for meaningful interactions and friendships. Researchers from The University of Queensland, in Australia, found that engaging in activities that align with personal interests helps to form a coherent social identity and reduces feelings of isolation.

Talk to strangers. Contrary to what older generations taught their children, talking to strangers is not necessarily a dangerous endeavor. It might seem easier to interact with our devices than start a conversation with someone new, but the results of the latter provide a greater sense of well-being and a feeling of belonging. Happier people spend more time talking to others, and when people have more conversations with others, they report being happier.

Be authentic, kind and open. Building genuine relationships requires authenticity. Being open and honest about our feelings and experiences fosters trust and deeper connection. When unsure about what to say, a random act of kindness can profoundly impact the day for the better, creating a ripple effect in the community.

Start from within. “Our epidemic of loneliness corresponds to an epidemic of self-neglect. This isn’t just about being out of touch with others, but with our own body’s needs. Screen time can invade the space for adequate sleep and movement, leading to less resilience and reduced immunity,” says Peter Sholley, a psychotherapist in Massachusetts. “The gut biome is directly implicated, affected by low-nutrition foods, antibiotics, and sleep and exercise deficiencies. Many studies point to a connection between a compromised gut biome

and lack of microbial diversity with an increase in depression and anxiety.”

The Power of Community

A strong, in-person community provides a support system, reduces stress and promotes overall well-being. To combat the loneliness

epidemic among Generation Z, we can start by extending a kind greeting to everyone we meet—on a bus, in the classroom or in the checkout line.

Thais Harris is a holistic nutritionist and author. Learn more at NourishTogether.com.

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Protecting Waterways

How Individuals Can Make a Real Difference

by Kelcie Ottoes

The biblical adage that all rivers lead to the sea is one way of saying that all water is connected. This natural design moves water from one place to the next, which means that polluting or littering along one creek eventually pollutes all waterways.

According to the Ocean Conservancy, 11 million metric tons of plastic enter the ocean each year, joining an estimated 200 million metric tons already circulating there. While many organizations and individuals engage in waterway cleanups on Earth Day in April, attention is needed the rest of the year, too.

Clean waterways support healthy ecosystems, beautify outdoor spaces, provide a safe

habitat for wildlife and improve outdoor recreational experiences. We can all play an impactful role in keeping waterways clean.

Getting Started

Most litter is found along the water’s edges, beaches, walking paths and parking areas. By committing to consistently keeping a section of waterway clean, we can deter others from littering in the area. “Studies have found that clean places stay cleaner,” says Lauren Berent Burgess, engagement director of Denver, Colorado’s The Greenway Foundation, a nonprofit steward of the South Platte River. “Something in our mentality will stop us from destroying a place that looks nice. We feel less guilty littering somewhere there is litter already.

You can always keep a waterway clean by maintaining it.”

The U.S. Environmental Protection Agency provides information online about actions to take around the house and in the community to support waterways. To learn more, visit epa.gov/urbanwaterspartners/how-youcan-help. Also consider joining a local nonprofit that hosts cleanups, including Adopt a Beach, Ocean Conservancy, Keep America Beautiful, Waterkeeper Alliance and American Rivers.

“If you know somewhere is going to flood, clean up the area before it happens and while water levels are still low to prevent the trash from being swept away,” says Callie Schaser, the communications specialist at Living Lands & Waters, a river cleanup organization headquartered in Illinois. “They may seem small, but picking up items like cigarette butts can have a big impact, especially because of all the contaminants that are in the filter. One cigarette filter can pollute up to two gallons of water before the contaminants are gone.”

Safety Tips

• Ensure minors are accompanied by an adult.

• Check the forecast for rain, flood warnings and high tides.

• Respect nature and leave wildlife alone.

• Do not enter high water.

• Exercise extreme caution when picking up anything sharp, hazardous or excessively heavy.

What to Bring to a Cleanup

• Drinking water

• Snacks

• Trash pickers

View Apart/CanvaPro

vest

The Impact of Organized Action

When individuals get organized, work together and execute cleanups consistently over time, their collective impacts can be transformative. The Ocean Conservancy has collected almost 349 million pounds of trash since 1986. Living Lands & Waters has cleaned up 25 rivers in 21 states and hosted 1,400 community-based cleanups that have removed more than 13 million pounds of trash since 1998. American Rivers has cleaned up 32.5 million pounds of litter and debris with the help of 1.3 million volunteers covering 261,000 miles of waterways since 1991.

Other Ways to Maintain Waterways

• Generate less trash by consuming less.

• Ensure local trails and parks have trash,

recycling and compost bins.

• Eliminate single-use plastic, one of the largest contributors to waterway pollution, according to both Burgess and Schaser.

• Encourage others to take ownership of their trash and local waters.

• Persuade businesses and local groups to adopt sections of waterways and commit to keeping them clean.

• Support farmers using regenerative practices that do not contribute to chemical runoff.

Kelcie Ottoes is a copywriter and content creator specializing in sustainability and environmental topics. She is a frequent contributor to Natural Awakenings.

$1 per word, per month (maximum 40 words). Email content to MichelleS@ NAGulfCoast.com. Deadline is the 10th of the month.

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Opportunities

OPPORTUNITY TO WORK ONCE A MONTH distributing Natural Awakenings Gulf Coast magazines in Fairhope, Daphne, Mobile, AL. Must have clean driving record, reliable transportation and be available the last week of every month. Call Michelle Smith, 251-990-9552.

Services

GENESIS DOULA SERVICES. Let’s create your ideal birth experience together. Experience natural birth with compassionate doula support. Personalized care before, during and after labor. Comfort measures, advocacy and breastfeeding assistance. Empower your journey. Contact Asia Scott 251-281-8138 or GenesisDoulaService@gmail.com.

HIRE YOUR OWN HEALTH AND WELLNESS PERFORMANCE COACH: Are you struggling to prioritize your health with meal planning, daily exercise, managing stress and sleep? Michelle Smith, Board Certified Functional Medicine Health Coach, will take you by the hand to design a weekly ACTION PLAN. Find out how. 251-635-6250 or TryMyCoach@gmail.com.

Mark Your Calendar

ALABAMA COASTAL BIRDFEST & NATURE EXPO

5 Rivers Delta Resource Center, Spanish Fort, AL

FRIDAY, OCT 4 – SUNDAY, OCT 6

Dive into expert-led birding tours, exciting new workshops and endless family fun. Nature Expo on October 5 featuring interactive exhibits, marine critters, raptor demos and more.

Registration open Aug 5 – Sept 23. For more information, visit SouthAlabamaLandTrust.org or call 251-990-5004. See ad, page 6.

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

Beauty

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Old Government, Mobile: 251-607-6666

2101 Hwy. 98, Daphne: 251-725-4334

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Biofeedback Services

THERMOGRAPHY ADVANTAGE

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Laura Worthington, Assistant, Therapist Mobile & Foley (other locations by request) 251-623-2225

Offering multiple biofeedback services such as the AO Scan Technology by Solex™, which includes the scan, consultation and custom imprinted patches that can be worn 24 hours a day to continue frequency balancing, along with listening to daily frequencies on your smartphone. AO Scan provides impactful results as does EVOX BY ZYTO emotional therapy. Call today to determine which service will best meet your needs. The first AO Scan is complimentary. See ad, page 14.

Bio-Magnetism Therapy

BIOMAGNETIC THERAPY PRACTITIONER

Missy Richardson, RN, NHP 80 White Oak Lake, Fayette • 251-610-6397 MissyRichardsonBioMagnetic.com

Remote and in-person sessions. Biomagnetic therapy is a non-invasive alternative therapy that utilizes magnets to restore balance to the body's electromagnetic energy fields. Imbalances in these fields can lead to various health issues, by utilizing magnets to specific points on the body, equilibrium can be restored, thereby promoting healing. See ad, page 9

Bioresonance Therapy

HARMONIC HEALTH ALABAMA

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Harmonic Health Alabama features the Harmonic Egg, a science-based, sound and light therapy for physical, emotional and spiritual energy healing. Please call, text or visit our website for more information. See ad, page 11

Breast Screening

THERMOGRAPHY ADVANTAGE

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FDA registered thermography offers breast/fullbody screenings that are non-invasive and radiation-free, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. Also offering Electro-Lymphatic Therapy. See ad, page 14.

CBD Health & Wellness

FAIRHOPE HEALTH FOODS

280 Eastern Shore Shopping Center

251-928-0644

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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 22.

No

one can believe that God is not good when the August gardens are in their heyday.

—Gladys Taber

VIRGINIA’S HEALTH FOODS

3055 A Dauphin St., Mobile, AL

251-479-3952

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Comprehensive health food store offering a range of CBD products: caps, soft gels, tablets, gummies, sprays, tinctures, topicals, mixed with ghee, teas, waters, hot cocoa, infused honey, pedicure powders. See ad, page 22.

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 non-invasive 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

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

See ad, page 3.

Detox Spa

HYDRO ZEN AT PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL

251-270-7200

PeakAlkalinity.com

Offering cleansing far infrared sauna sessions followed by a hydrating collagen shower. Plus alkaline water and alkaline water systems, ionic foot detox, Himalayan salt therapy and revitalizing oxygen bar. Ask about package specials. See ad, page 5

Energy Healing

HARMONIC HEALTH ALABAMA 9930 Milton Jones Rd., Daphne, AL 251-374-7707

HarmonicHealthAlabama.com

Harmonic Health Alabama features the Harmonic Egg, a science-based, sound and light therapy for physical, emotional and spiritual energy healing. Please call, text or visit our website for more information. See ad, page 11

H&H HEALING SANCTUARY

112 West Section Ave., Ste. 109 251-314-9464

HH-HealingSanctuary.com

Certified Reiki Master in Usui and Karuna Reiki, Pure Energy Healer, Crystal healer, Intuitive Healer, plus energy healing for pets. A Japanese healing technique, Reiki promotes balance and relaxation. It's based on universal lifeforce energy flowing through all living things. Reiki and Pure Energy Healing are techniques used to promote healing, restore balance and alleviate trauma. See ad, page 8

S. ALEXANDER INTEGRATIVE BODYWORK & YOGA

Susan Cameron, Certified Chakra Balancing 1260 Dauphin St., Mobile, AL 224-213-3018 • SAlexanderBodywork.com

S. Alexander Integrative Bodywork is rooted in the belief that we have the innate ability to facilitate our own healing. Offering crystal healing, sound healing & aromatherapy, as well as a variety of massage modalities to assist you in your physical & energetic healing journey. See ad, page 8

SACRED FIRE WELLNESS

Cindy Sabogal, Certified Reiki Healer 21040 Miflin Rd., Ste. 7, Foley, AL 251-504-5171 • Find Us on Facebook

Sacred Fire Wellness Reiki Studio is a place of healing, using Eastern based energy and sound therapy for physical, emotional and spiritual well being. Please call or text to book an appointment or for more information. See ad, page 27

THE NEW YOU MIRACLE BAND

Jeff Nursey, Customer Service

850-207-6621

TheNewYouMiracleBand@gmail.com tnymb.com

Change your frequency, change your life! Our healing 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

Farmers Markets

COASTAL ALABAMA FARMERS &

FISHERMENS

MARKET

781 Farmers Market Ln., Foley, AL

251-709-4469 CoastalAlabamaMarket.com

Open year-round on Saturdays only, 9am-2pm. Featuring local farms with seasonal produce, meat, eggs, honey, jellies, baked goods, seafood, hand-crafted soaps and more. Follow us on Facebook, Twitter, Instagram and Pinterest

Food & Nutrition

A BETTER WAY HEALTH FOOD STORE

Dr. Mary Sabal, DC, RN 7857 Hwy 59, Foley, AL

251-955-5322

• ABetterWayHealth.net

Complete health food store with full-service human and pet products (alkaline pet food), vitamins, supplements and nutritious snacks. Additional health and wellness services include hyperbaric oxygen therapy, chiropractic, acupuncture, hair tissue mineral analysis and affordable non-invasive stem cell therapy. Call for an appointment. See ad, page 33.

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 22.

PRESS & CO.

Organic, cold-pressed juicery and eatery 711 Belrose Ave., Daphne, AL

251-314-0778

• PressNCo.com

Accessible, delicious and nutritious options for people who want to make healthier choices. Committed to serving a wide range of healthy food options, including plant-based, gluten-free and low-sugar. Open 7 days a week 7am to 2:30pm. Breakfast, lunch, smoothies, coffee, tea, juice. Come in or order online. See Healthy Eats guide or see ad, page 21

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 22.

Functional Medicine

GOOD LIFE HEALTH COACHING Board Certified Functional Medicine Health & Wellness Coach 251-635-6250 • TryMyCoach@gmail.com

GoodLifeHealthCoaching.com

Attention health-conscious men and women struggling to prioritize 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 offer guidance + tools that work. See ad, page 11.

HILLSTAR HEALTH

28720 Hwy. 98, Ste. 1, Daphne, AL

251-241-4346

HillstarHealthAl.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 sciencebased functional medicine. Ask about our custom weight loss program. See ad, page 5.

MANYA WHOLE HEALTH & YOGA

109 Upham St., Mobile, AL

251-408-9980

DrManjaPodratz.com

Holistic health coaching with an emphasis on brain-based wellness and hormone balance. Services based on quantum medicine principles. Holistic breast cancer prevention and complementary services for cancer patients. Private and group coaching, corporate wellness programs and monthly health talks. Healing is possible with the right support. See ad, page 13

Healing Jewelry

THE CRYSTAL SHOPPE ON MAIN

Meghan and Patrick Brewer, Owners 251-509-4816

TheBrewersAlley@gmail.com

TheBrewersAlley.com

Our shop is a serene sanctuary where seekers of inner balance and spiritual harmony find solace. We have jewelry of all shapes and sizes ranging from the inexpensive to the high end. Live intentionally. Live mindfully. See ad, page 39

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.

Health & Wellness Clinic

CONNEXUS CLINIC

2864 Dauphin St., Ste. A Mobile, AL 36606 251-300-8724 • TheConnexusClinic.com

A wellness clinic specializing in weight loss, body sculpting, lymphatic compression and infrared sauna therapy in a safe, compassionate environment. Live better. Look better. Perform better. See ad, page 10

ENRG WELLNESS

620 N. McKenzie St., Ste. 200, Foley, AL 251-943-9355 • enrGWellness.com

Pilates, weight loss, fatburning systems, food programs, vitamin IV therapy lounge, chiropractic and functional medicine clinic. Custom programs 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. Free onsite consultations. See ad, page 17.

Health & Wellness Performance

GOOD LIFE HEALTH COACHING

Board Certified Functional Medicine Health & Wellness Coach

251-635-6250 • TryMyCoach@gmail.com GoodLifeHealthCoaching.com

Attention health-conscious men and women struggling to prioritize 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 offer guidance + tools that work. See ad, page 11.

HYDRO ZEN AT PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL 251-270-7200

PeakAlkalinity.com

Offering cleansing far infrared sauna sessions followed by a hydrating collagen shower. Plus alkaline water and alkaline water systems, ionic foot detox, Himalayan salt therapy and revitalizing oxygen bar. Ask about package specials. See ad, page 5

PATH TO WELLNESS

Priscilla Condon, MSN, RN, MNT

Catherine Cubbage, BA, MNT, LMT 240 W. Laurel Ave., Foley, AL 251-943-5885 • PathToWellness.llc

Offering personalized health solutions and massage therapy including specialized testing for microbiome and cellular energy deficiencies, rejecting the notion of ‘one-size-fits-all.’ Founded in 2007, the focus is on uncovering root causes to promote sustained vitality. A large choice of quality supplements are available. Therapeutic massage experience handcrafted just for you. See ad, page 24

Hypnotherapy

ENERGY MODEL OF THERAPEUTIC CHANGE

Mary Beth Svatek, M.A.

Certified Hypnotherapist, IMDHA 251-300-9912

EnergyModelOfChange@gmail.com

35 years’ experience with anxiety, PTSD, weight loss, smoking cessation, removing blockages, regression, behavior modification, energy healing & streamlining, pain management. See ad, page 39.

Infrared Sauna

HILLSTAR HEALTH

28720 Hwy. 98, Ste. 1, Daphne, AL 251-241-4346

HillstarHealthAl.com

Infrared light therapy offers many stand-alone health benefits and pairs well with our services at Hillstar Health. Infrared sauna therapy is beneficial for natural healing and illness prevention because of its ability to penetrate human tissue resulting in a deep, detoxifying sweat. It is known to assist with sleep, detoxification, immunity, heart health, muscle recovery, weight management, anti-aging and relaxation.

See ad, page 5.

Lymphatic Drainage

THERMOGRAPHY ADVANTAGE

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

ThermographyAdvantage.com

August of another summer, and once again I am drinking the sun and the lilies again are spread across the water.

—Mary Oliver

Electro-Lymphatic Therapy is noninvasive, painless and calming. Like a light touch massage, the certified lymphatic therapist uses two small handheld wands that are lightly moved across the body in a direction that correlates to the body’s lymphatic flow. The proper flow of lymphatic fluid can help with conditions such as inflammation, colds/flu, sinus problems, edema, water retention, heart disease, fibrocystic and tender breast, cellulite, enlarged prostate and cancer. See ad, page 14.

Massage Therapy

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. See ad, page 8.

PATH TO WELLNESS

Priscilla Condon, MSN, RN, MNT Catherine Cubbage, BA, MNT, LMT 240 W. Laurel Ave., Foley, AL 251-943-5885 • PathToWellness.llc

Offering personalized health solutions and massage therapy including specialized testing for microbiome and cellular energy deficiencies, rejecting the notion of ‘one-size-fits-all.’ Founded in 2007, the focus is on uncovering root causes to promote sustained vitality. A large choice of quality supplements are available. Therapeutic massage experience handcrafted just for you. See ad, page 24

S. ALEXANDER INTEGRATIVE BODYWORK & YOGA

Susan Cameron, LMT 1260 Dauphin St., Mobile, AL 224-213-3018 • SAlexanderBodywork.com

S. Alexander Integrative Bodywork is rooted in the belief that we have the innate ability to facilitate our own healing. Offering crystal healing, sound healing & aromatherapy, as well as a variety of massage modalities to assist you in your physical & energetic healing journey. See ad, page 8.

Naturopath

J.S. TRAINING SYSTEMS

DR. JIMMY STEGER’S

WHOLISTIC HEALTHCARE

Dr. Jimmy Steger, ND, PhD, DNM 4412 Government Blvd., Mobile, AL 251-660-1240 • DrJimmySteger.com

World-renowned naturopathic doctor, nutritionist and doctor of natural medicine with 41 years in wholistic healthcare. Helping all ages with a comprehensive approach via a full-service health club, martial arts training facility and wholistic healthcare clinic. See ad, page 7

Personal Growth

ENERGY MODEL OF THERAPEUTIC CHANGE

Mary Beth Svatek, M.A. Certified Hypnotherapist, IMDHA 251-300-9912 EnergyModelOfChange@gmail.com

35 years’ experience with anxiety, PTSD, weight loss, smoking cessation, removing blockages, regression, behavior modification, energy healing & streamlining, pain management. See ad, page 39.

Pet Health

A BETTER WAY

HEALTH FOOD STORE

Dr. Mary Sabal, DC, RN 7857 Hwy 59, Foley, AL 251-955-5322 • ABetterWayHealth.net

Complete health food store with full-service human and pet products (alkaline pet food), vitamins, supplements and nutritious snacks. Additional health and wellness services include hyperbaric oxygen therapy, chiropractic, acupuncture, hair tissue mineral analysis and affordable non-invasive stem cell therapy. Call for an appointment. See ad, page 33.

Pilates

ENRG WELLNESS

620 N. McKenzie St., Ste. 200, Foley, AL 251-943-9355 • enrGWellness.com

Pilates, weight loss, fatburning systems, food programs, vitamin IV therapy lounge, chiropractic and functional medicine clinic. Custom programs 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. Free onsite consultations. See ad, page 17.

Plant-Based Food

THE SUNFLOWER CAFÉ

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

Va-FairhopeHealthFoods.com

An organic café offering vegetarian, vegan, gluten-free and dairyfree options. Open for lunch daily. See ad, page 22

THE SUNFLOWER CAFÉ II

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

Va-FairhopeHealthFoods.com

An organic café offering vegetarian, vegan, gluten-free and dairyfree options. Open for lunch daily. See ad, page 22.

Reiki

SACRED FIRE WELLNESS

Cindy Sabogal, Certified Reiki Healer 21040 Miflin Rd., Ste. 7, Foley, AL 251-504-5171 • Find Us on Facebook

Sacred Fire Wellness Reiki Studio is a place of healing, using Eastern-based energy and sound therapy for physical, emotional and spiritual wellbeing. Please call or text to book an appointment or for more information. See ad, page 27 You

—Elizabeth Alraune

Rolfing

EASTERN

SHORE ROLFING

Pam Reaves, Certified Rolfer® 22806 Hwy. 98, Fairhope, AL 706-681-2935 • EasternShoreRolfing.com

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. See ad, page 27.

Wellness Studio— Fairhope

DEXAFIT - FAIRHOPE

Located inside CONNEXUS CLINIC 23937 Hwy 98, Ste. 3, Fairhope, AL 251-929-8233 • DexaFitFairhope.com

A wellness studio focusing on body composition analysis, metabolic testing and smart gym resistance training. Guiding you toward a leaner, stronger and healthier self with AI-enhanced DEXA scans, VO2max tests, RMR analysis, Smart Gym workouts and more. See ad, page 10

Yoga

MANYA WHOLE HEALTH & YOGA

109 Upham St., Mobile, AL 251-408-9980 • YogaWithManja.com DrManjaPodratz.com

Private, group, and corporate yoga classes, health coaching and retreats. Additional offerings: Reiki, Yoga Nidra, auriculotherapy, meditation classes, monthly crystal bowl sound bath and guided breathwork to erase limiting beliefs and painful trauma and help you blossom. Healing is possible with the right support. See ad, page 13

CHANGE YOUR CHANGE YOUR FREQUENCY FREQUENCY CHANGE YOUR CHANGE YOUR LIFE LIFE

“If

you could eliminate certain outside frequencies that interfered in our body, we would have greater resistance toward disease.”

NIKOLA TESLA

ALLEVIATE PAIN FROM ALLEVIATE PAIN FROM ARTHRITIS, ARTHRITIS, FIBROMYALGIA, FIBROMYALGIA, CARPAL TUNNEL, CARPAL TUNNEL, AND OTHER JOINT AND OTHER JOINT AND BODY ACHES AND BODY ACHES

ALLEVIATE SEASICKNESS ALLEVIATE SEASICKNESS IMPROVES YOUR IMPROVES YOUR STRENGTH AND BALANCE STRENGTH AND BALANCE