Natural Awakenings Boston January 2020 by Natural Awakenings Greater Boston/Rhode Island

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Raising Environmentalists Teachers Prep Kids for the Future

FIVE TIPS

Living Long and Well

for Making Age-Defying Habits and Resolutions Stick the Fountain of Youth

GUT CHECK

Feeding the Immune System

January 2020 | Boston | NaturalAwakeningsBoston.com

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January 2020

publisher's blog Focusing on the Good!

elcome to the new year! I don’t remember being as happy to see a new year arrive as I am for the arrival of 2020. Maybe it’s that two and zero are my favorite numbers and together, twice in a row, they make me think of and feel the clarity of 20/20 vision as an analogy for what’s possible in the year ahead. 2019 brought some new and life-changing challenges along with a bit of internal chaos and some very difficult decisions. At times it seemed as though the floor was falling out beneath my feet. Gratefully, through building faith around the knowing that no matter how bad things might seem, there’s always a light somewhere and it can always be found when I open my eyes wide enough to see it. This year I’m going to ease into a new type of resolution and instead of the typical, get in shape, eat better, move more, etc., type of commitment, I’ve decided to always seek out the good. Seeking to see the good in others, the good within myself and in the world and even in our political leaders somehow feels doable. I believe we’ve all got something to offer that’s good even when from the outside it doesn’t look or feel that way. We’ve got some exciting things happening at Natural Awakenings in 2020 with the development of a new website built specifically with the local community in mind. There we’re building a comprehensive directory of local wellness professionals and resources with the intention of reaching more of those who are aligned with what we and the local wellness community have to offer. This first quarter you’ll see a new layout design and a brand-new Plant Medicine section. And if you haven’t connected with us on the popular free meditation app, Insight Timer, be sure to download at Google Play or iTunes and join the Natural Awakenings Boston Community Group. We’re looking forward to building a network of local meditators to support each other in growing and developing practices within the community. We hope you join us. Wishing you and yours a most promising 2020 with gratitude for your continued support. Peace,

HEALTHY LIVING HEALTHY PLANET

BOSTON EDITION PUBLISHER Maisie Raftery MANAGING EDITOR Nancy Somera DESIGN & PRODUCTION Courtney Ayers Zina Cochran DIR. DIGITAL MARKETING Kristy Mayer PROOFREADER Randy Kambic CONTRIBUTING WRITERS Bridgitte Carroll Yvette C. Hammett Melinda Hemmelgam Bary Fleet Carl Greer John Koenig Julie Marshall Julie Peterson Margo Roman Linda Sechrist

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Contents 15

15 WHAT'S THE

BEST DIET FOR ME?

16 LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth

19 THE SCIENCE OF SUCCESS

A Three-Variable Formula

20 LOCAL BIOLOGICAL DENTISTS ARE THE FUTURE OF DENTISTRY

23 COMMIT TO CHANGE

Five Tips for Making Resolutions Stick

24 RAISING

ENVIRONMENTALISTS

Teachers Prep Kids for the Future

26 GUT CHECK

Feeding the Immune System

28 WHEN OLDER PETS ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 617-906-0232 or email Sales@NaturalAwakeningsBoston.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Editor@ NaturalAwakeningsBoston.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Visit NaturalAwakeningsBoston.com for guidelines and to submit entries. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

GET QUIRKY

Dealing With Cognitive Dysfunction Syndrome

30 TIDYING UP

THAT BUCKET LIST

Deciding What We Really Want

DEPARTMENTS 6 news briefs 10 health briefs 12 global briefs 14 eco tip 24 healthy kids

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26 conscious

eating 28 natural pet 30 inspiration 31 calendar 33 classifieds 35 resource guide January 2020

news briefs

Keyes Drug Offers Free Medication Return to Community

eyes Drug, as a free service to the community, is now accepting unwanted, or expired prescription and over-thecounter medications, which can be deposited by consumers in a locked, safe and secure MedCollect medication collection cabinet, regardless of where they were purchased. “We are so glad to be able to provide this service free of charge,” says Ray Dinno, pharmacist and co-owner of Keyes Drug. “It will be easier and safer for area residents to discreetly deposit medications they no longer need than to do it themselves following established procedures.” The free collection cabinet, part of a six-month pilot program, is open during regular business hours and does not require any purchase for use. Location: 2090 Commonwealth Ave., Newton. For more information, call 617-244-2794 or visit DinnoHealth.com. See ad on page 11.

Kundalini Yoga to Melt Habits and Empower Happiness

new six-week series to support the inner release of unwanted habits through yoga, meditation and food as medicine will start January 8 and run through February 12. The series, which will be held from 6:30 to 8:30 p.m., Wednesdays, at Yoga at the Ashram, in Millis, will increase participants’ awareness of mental and emotional patterns that keep them stuck, interrupt traumatic thought patterns with physical (yogic) practices and access inner wisdom to motivate them to embrace a healthy lifestyle. Led by SiriBrahma Kaur Khalsa, a certified Kundalini Yoga teacher with studies in addictive behavior and trauma recovery, this group class supports self-care and is not designed to treat active detoxification situations. The instructor will contact registrants to touch base by phone and make sure this series is a good fit. If not, the registration fee will be refunded. Cost: $145 before Jan. 3/$160 after. Location: 368 Village St., Millis. For more information, call 508-376-4525 or visit YogaAtTheAshram.org.

Create a More Empowered Intimate Life in 2020

acha Fossa, holistic sex, intimacy and relationship coach, educator and healing arts practitioner, is offering personalized programs for individuals and partners wanting more erotic empowerment in their life. One’s intimate life, sexuality and sexual self-expression can contribute to other aspects of health, including physical, mental, emotional, social, psychological and spiritual well-being. Being erotically empowered means one is well informed, careful and respectful to self and others while also enjoying ones sexuality and sexual expression in ways that fit the individual’s desires. Programs can be done in person in Newburyport, or virtually, and session pricing includes customized homeplay programs and follow up with Fossa in between sessions. Gift certificates are available. For more information, call 978-309-9399, email SacredTempleArts@gmail.com or visit SacredTempleArts.com. See ad on page 27 and Resource Guide on page 39.

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news briefs

Ward Off Colds and Flu at Earth’s Hidden Treasures

arth’s Hidden Treasures, a holistic store/center in Assonet, Massachusetts, has several recommendations and services that can help with colds and flus this winter season. Halotherapy (salt therapy) treatments help to reduce phlegm and create an infertile ground for germs and viruses to multiply. Immun-A-Tea uses Chinese herbaceuticals to help strengthen the immune system to prevent illness. Copper has been shown to kill viruses and bacteria instantly when touched by copper. It disrupts the electrical balance in a microbe cell. Reiki energy has been used to alleviate a cold’s discomfort while promoting healing and recovery. It helps to balance the chakra system and revitalize the energetic field. Finally, crystal energy has been used for centuries to balance and infuse the aura with health and well-being. Some crystals that are recommended are carnelian (helps body absorb vitamins while removing congestion), fluorite (cleansing and purifying while removing toxins), aventurine (circulation and anti-inflammatory), citrine (supercharges the energy field), and bloodstone (balancing and cleansing the bloodstream).

FREE

WORKSHOP Tuesday, Jan. 7 7:15pm - 8:15pm Saturday, Feb. 22 3:30pm - 4:30pm RSVP REQUIRED

617-964-3332

Location: 63 S Main St., Assonet, MA. For more information, call 508-644-7398 or visit EarthsHiddenTreasure.com.

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January 2020

Available at Amazon, Barnes & Noble and wherever books are sold.

"I see these as one-a-day spiritual/ psychological vitamins. When people accept his invitations, a transformation occurs. Read this book!" ~ Jack Canfield, author of the Chicken Soup for the Soul series

news briefs

New Year, New You Pajama Party

oston Business Women is hosting a New Year, New You Pajama Party from noon to 3 p.m., January 11, at Warehouse XI Boston Event Space, in Somerville. Join other women for brunch, bubbles, tarot card readings, meditation, yoga, journey dance, minifacials, reiki healing, massage and more. VIP tickets include a private brunch at 11 a.m. before the main event begins, intimate networking and a swag bag. Cost: $111/VIP $333. Location: 11 Sanborn Ct., Somerville. For more information and to purchase tickets, visit Eventbrite.com/e/ new-year-new-you-pajama-party-tickets-75123736117.

Dare to Dream Vision Board Workshop

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oin Elaine Blais Life Coaching for some vision work from 1 to 5 p.m., January 11, at Concordia Center for Spiritual Living, in Warwick, Rhode Island. This workshop is a powerful creative process that will help participants get unstuck, get clear on what they truly desire, and leave with a visual tool to help stay focused on their dream life. Vision boards are a powerful technique for designing and manifesting the life we desire. Itâ&#x20AC;&#x2122;s a collage created with images and words of things we want to be, do and have. Itâ&#x20AC;&#x2122;s a process of intentionally defining the life we dream of and opening up the mind to the flow of inspiration towards that life. All materials provided. Dress comfortably and bring a water bottle to stay hydrated throughout the workshop. Cost: $45. Location: 292 West Shore Rd., Warwick, RI. For more information, call 401-533-3820 or visit ElaineBlais.com/events.

Waltham Community Blood Drive at Johnson Compounding & Wellness

e the lifeline patients need and give blood from 10 a.m. to 3 p.m., January 14, at Johnson Compounding & Wellness, in Waltham. While at the pharmacy, learn more about the dedicated team and methodology used in its contemporary approach to modern health care and wellness. The compounding pharmacy serves its customers with unique and personalized medications, and a full line of wellness services offered include pediatric and ophthalmic compounding, hormone imbalances, migraine treatment, vitamins, adrenals, nutrition and more. Cost: Free. Location: 577 Main St., Waltham. For more information, visit Tinyurl.com/RedCrossBlood-JCW and NaturalCompounder. com. See ad on page 9 and Resource Guide on page 36. 8

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news briefs

New Year’s Eve on the Waterfront

ore than a dozen businesses and cultural institutions from Boston’s waterfront neighborhoods have come together for New Year’s Eve on the Waterfront 2020. As a nonprofit-led initiative, Boston Harbor Now is organizing several free fun events across the waterfront to ring in the new year such as the Ice Sculpture Stroll to over a dozen sites and other activities from 1 to 4 p.m., December 31. Enjoy waterfront activities like Harbor Map Tour at the Boston Harbor Hotel, Touch-a-Truck with first responders at the Envoy Hotel, Walking Tour of the Wharf District with the Friends of the Boston Harborwalk, and a countdown to the new year with the return of New Year’s Eve Midnight Harbor Fireworks. Ideal viewing locations are from Christopher Columbus Park in the North End, Fan Pier in the Seaport District, and from the East Boston Harborwalk. For more information, visit BostonHarbor Now.org.

Cheers to a new year and another chance for us to get it right. ~Oprah Winfrey EXPIRES 1/31/20

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January 2020

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

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

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

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Eat Fermented Dairy to Lower Heart Risk

Munch More Nuts to Stave Off Weight Gain

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

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health briefs

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Eat Garlic and Onion for Breast Health

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Women eating more onions and garlic reduced their risk of breast cancer by 59 percent compared to those that ate less of these, according to a study in the journal Nutrition and Cancer. Researchers from the State University of New York at Buffalo and the University of Puerto Rico surveyed 660 women in Puerto Rico to measure their intake of onions and garlic, as well as sofrito, a local dish also cooked with bell peppers, tomatoes, cilantro and black pepper. Women that ate the onion- and garlic-rich sofrito sauce more than once a day slashed their risk of breast cancer by 67 percent compared to those that didn’t eat it. Both garlic and onions contain compounds with anticarcinogenic properties, and earlier studies have found a link between higher onion and garlic intake and fewer cancers of the lung, prostate and stomach. Puerto Rican women eat more onions and garlic than women in Europe and the U.S., mainly due to the popularity of those two ingredients in sofrito, and also have markedly lower breast cancer rates.

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Part One: January 15 7 to 8:30 pm at Acton Pharmacy

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January 2020

Air Meals May Get an Eco-Makeover

According to researchers, each airline passenger produces about three pounds of trash per flight, from disposable headphones and plastic cutlery to food scraps and toilet waste. To increase mindfulness about the trash, British design firm PriestmanGoode has refashioned the economy meal tray, replacing plastic with renewable materials such as coffee grounds, banana leaves and coconut wood. Associate Strategy Director Jo Rowan says, “Onboard waste is a big issue. Knowing that you have 4 billion passengers per year, it all adds up very quickly.” The redesigned items are featured in an exhibit, “Get Onboard: Reduce.Reuse. Rethink.” at the Design Museum, in London. The biggest environmental issue with air travel is carbon emissions, which are growing at a faster rate than previously projected. But as air travel becomes increasingly accessible and more people fly, airlines have been making public pledges to curb their environmental footprint, including the plastic forks and leftovers their passengers leave behind.

Sea Turtles Skew Female

Scientists warn that as the Earth gets hotter, sea turtle hatchlings worldwide are expected to trend dangerously female. The West African island of Cape Verde is home to a sixth of the planet’s total nesting loggerheads, and 84 percent of youngsters are now female, researchers from Britain’s University of Exeter stated in a July report. “Males here could vanish in two or three decades,” says Adolfo Marco, a Spanish researcher. “There will be no reproduction.” Sea turtle eggs that incubate in sand below 81.86 degrees Fahrenheit produce males, according to the National Oceanic and Atmospheric Administration, while nests in the mid-80s create a gender mix. Temperatures higher than 87.8 degrees effect 100 percent females. In Cape Verde, the sand temperature has risen about 2.3 degrees Fahrenheit since 1964. Populations in Florida and Australia are also showing dramatic sex imbalances, casting the shadow of extinction over the ancient species. Sea turtles can live for 100 years and lay more than 1,000 eggs. They are polyamorous, and one male can fertilize dozens of females.

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Trays Up

Gender Gap

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global briefs

Cattle Survive Churning Sea

Three cows turned up at Cape Lookout National Seashore on the Outer Banks of North Carolina months after being swept out to sea by Hurricane Dorian. Local resident Paula D. O’Mally wrote on social media, “The cows are wild and have survived for decades without human intervention. They’re pretty tough that way.” A massive wave swept away nearly all 20 of the cows and 28 wild horses that were on private land on Cedar Island. The cows’ caretaker has identified them, and a group is formulating a plan to get the cattle back home. The rest, and all of the horses, are believed to have perished in the storm.

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Uncowed by a Hurricane

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Microplastics Found in Brand-New Sand

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

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January 2020

Cloth Versus Disposable Diapers

The Bottom Line on Eco-Friendly Baby Care Taking care of newborn babies in an eco-friendly way can have a significant impact on both our environment and the little ones’ health. Treehugger.com reports that disposable diapers, made from a blend of plastic and wood pulp and often encased in additional plastic, remain for an estimated 200 to 500 years. A baby uses between 5,000 and 8,000 diapers before being potty-trained, generating 18 billion diapers annually in the U.S. alone. Further, a recent study by the French agency in charge of food, environmental and occupational health and safety says disposable diapers have been linked to allergic skin reactions and difficulties with potty-training because kids can’t detect as easily when they’re wet. It’s also cheaper to go cloth instead of the disposable route. Consumer Reports estimates parents spend $1,500 to $2,000 for disposable diapers before their child no longer needs them. GreenBabyGuide.com attests that the most affordable cloth option—prefolds plus covers—can cost as little as $243 over 2.5 years, which includes washing and drying expenses. Tips for washing cloth diapers at

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AllAboutClothDiapers.com include using a prerinse/wash that “agitates, spins and drains” (and to do a longer wash cycle if they aren’t getting clean), using the longest available hot wash cycle and an appropriate amount of water for the load size because “too much water, they are just ‘going for a swim’; too little water and they won’t be able to move, and therefore won’t get clean.” The Beginner’s Guide section of ClothDiaperTales. com provides advice on choosing from different types of new cloth diapers and covers, which are better for overnight use, what to do about leaks and how many diapers new parents might need to get started. It includes a chart comparing the pros and cons, average cost and some of the most popular, current brands, covering pre-fold, fitted cloth, snap-in/all-in-two/pop-in, pocket and allin-one cloth diapers. The nonprofit Real Diapers Association (RealDiapers. org) organizes local advocates and activists for cloth diapers via a member-supported resource center that plans campaigns, trains organizers, distributes educational information and supports local groups. Local Real Diaper Circles involve users with knowledge and tips to make cloth diapering more accessible and acceptable to parents.

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eco tip

What’s the Best Diet for Me? by Bridgitte Carroll

irst, we are told to avoid eggs. Now, we should eat them daily. Headlines read “Drink Four Cups of Coffee a Day!” Now, cut back on caffeine. Nutrition research is very complicated and hard to conduct. Even nutrition experts can’t agree on the best diet for all. Most nutrition research is based on evaluating a group of people over a period of time while they report what they consume. Remembering what we ate on Monday morning two weeks ago is not an easy exercise. Additionally, nutrition research doesn’t consider individualized recommendations based on genetics, activity level, stress, nutrient deficiencies or lifestyle. However, there is one common theme throughout all nutrition research: Eat whole foods. Whether it’s Mediterranean, vegan, paleo, plant-based or keto, each diet should focus on consisting of whole foods, mainly vegetables. The food we put on our fork can be the best medicine or strongest poison that we consume. In mainstream and conventional medicine, the power of using food as medicine in preventing or reversing chronic disease is rarely discussed. Dietary and lifestyle changes require coaching and discussion along with professional input. It’s not our fault that we turn to convenient, nutrient-poor foods. Our modern food system promotes low-quality food in large quantities, and it’s making us sicker. Autoimmune conditions, heart disease, ADHD and prediabetes all have nutrition-

al connections, and by changing the food we eat, we change our biochemistry which will alter our health outcomes greatly. For most people, sticking to three balanced meals per day is the best for blood sugar balance, energy and vitality. The meals should include protein, fat, carbohydrates and plenty of color. Base meals around plants, specifically non-starchy vegetables like cauliflower, asparagus, zucchini, onions and leafy greens. Supplement with starchy vegetables such as sweet potatoes and squash or add a half to one cup of grains like quinoa or rice. Healthy fats, such as olives or olive oil,

avocados, nuts or seeds, are blood sugar balancing and very satiating. Make sure to include them at each meal or snack. Finally, add the protein. For most people, three to six ounces of meat or plant-based protein such as organic tofu or tempeh, lentils or other legumes is plenty. If consuming meat, look for local, organic and grassfed. This is typically okay to include in a weekly menu when using it as a “side dish” instead of the main focus. Similarly, with poultry, quality matters so opt for organic and pasture raised. A comprehensive approach to health is crucial. Getting all our nutrients from food is wishful thinking in our modern-day environment where we are exposed to higher levels of environmental stressors, emotional stress, poor soil health and convenience foods. Supplementation plays a big role in correcting deficiencies and assists one to experiencing optimal health. A functional medicine dietitian or practitioner can help determine the best individualized eating style and supplement routine. With individualized recommendations, optimal health is right around the corner. Bridgitte Carroll, MS, RDN, LDN, is an integrative and functional dietitian in Waltham. She works one-on-one with clients utilizing a systems approach to get to the root cause of bodily imbalances. She is currently accepting new clients at Johnson Compounding and Wellness and appointments can be made at Calendly. com/Bridgitte-Carroll. See ad on page 9 and Resource Guide on page 37.

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January 2020

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

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

LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth by Melinda Hemmelgarn

t age 29, Betty Holston Smith, of Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food. Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well. Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance— are beyond our control. However, the most critical ingredient seems to be our daily habits. Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck. 16

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

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

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Learning From the “Blue Zones”

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Survival of the Fittest

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

Finding Inspiration

Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book,

strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100 miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.

Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms. ~Eve Van Cauter Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal

Eating Well, but Not Too Much

Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western culture’s practice of eating until belt-busting full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full. “We know caloric restriction ex-

LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview Tips to cope with loneliness: Tinyurl.com/TheEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com

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Most people have something in their lives they can point to for strength. ~Betty Holston Smith and omega-3 fatty acids, help prevent age-associated telomere shortening.

The Sleep Connection

Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unproductive time, but it’s a “biological requirement for life.”

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

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tends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres— the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols

Behavior

The Science of Success A Three-Variable Formula by Bary Fleet

hen setting goals, whether big or small, there is a scientific formula for success. Whether the goal is as simple as keeping New Year’s resolutions or as ambitious as becoming a millionaire, the principles leading to success are identical. While people can’t control what happens to them or the conditions around them, there are three aspects of response that control the experience afterwards. Cognitive psychologists have been teaching this for decades, proposing that there is an activating event, which is filtered by an unconscious belief, which then creates the subsequent conscious experience. More recently, Jack Canfield, in his book The Success Principles, describes the process as: Event plus Response equals the Outcome. The response is made up of the three variables which can—and must—be controlled: thoughts, images and behavior. These all combine to create the outcome, or the eventual experience. For example, many people resolve to lose weight as they enter the new year. Here are the variables that need to be controlled:

“Whether you think you can or whether you think you can’t, you’re probably right.” He was acknowledging the power of belief to create experience.

Imagination

It is important for people to imagine themselves getting on the scale and seeing the goal weight. It is important to imagine wearing smaller-sized clothing. Visualization is a powerful tool and a critical piece of the success process. If a person can’t picture themselves being successful, the process is doomed.

Success requires a change in behavior. People need to choose behaviors that are consistent with achieving the desired goal. Whether it is enrolling in a weight-loss program, or counting calories or choosing to forego sweets and midnight snacks. Old behaviors will not yield new results. Implicit in this process is the need to let go of blaming and complaining. Successful people don’t blame outer circumstances or situations; they take responsibility and control that which is within their power. Successful people look at the results they are getting—or not—and adjust their responses. Sometimes that means getting additional information or thinking about the project in a new way. Sometimes it means reaffirming the visual image of what success looks and feels like. Sometimes it is changing strategy and behavior. Finally, without commitment there will be no success. When it comes to being successful, the journey starts with being totally committed to the goal and controlling the three variables of how we respond to every situation: what we think, what we imagine and what we do. Dr. Bary Fleet, RScP, is a Canfield Certified Success Coach and is in demand as an inspirational speaker for organizations and individuals. He has served as a local church pastor and adjunct professor at several universities. His new book, Embrace Your Magnificance, can be purchased at Amazon.com. See ad on page 8.

Belief System

People need to believe that weight-loss is possible, and they must know what specific changes are necessary to lose the weight. Henry Ford is credited with saying, Be sure to let our advertisers know you found them in

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Local Biological Dentists are the Future of Dentistry by Linda Sechrist

esearch conducted since 2005 has brought to light important information about new and old practices of dentistry as well as orthodontics. Little of this knowledge has made it into mainstream media, leaving the general public unaware of issues such as problems associated with root canals, mercury amalgam fillings and some dental implants. Most importantly, the connection between the health of the body and the health of the mouth has largely been ignored.

A new philosophy

The philosophical shift in dental practice and to health care in general is leading cutting-edge dentists towards the least toxic way to accomplish treatment while treading lightly on a patient’s biological terrain. This individualized, more inte20

grated and more environmentally friendly approach to oral health care is practiced locally by Yasmin Chebbi, DMD, with offices in Newton and Brookline; Iveta Iontcheva-Barehmi, DMD, owner of Boston Dental Wellness, in Boston; Amparo David, DMD, owner of Dentistry by Dr. David, in Bolton, and Jean Marie Nordin, DDS, co-owner of Groton Wellness, in Groton.

Sleep apnea and oral sleep devices

Chebbi specializes in sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts. “Three types of sleep apnea are generally related to a bigger problem. Obstructive sleep apnea occurs when throat muscles relax. Central sleep apnea happens when the brain doesn’t send proper signals to the

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muscles controlling breathing, and complex sleep apnea syndrome occurs in individuals that have obstructive sleep apnea and central sleep apnea,” explains Chebbi. The solution Chebbi offers is frequently a custom-fitted, effective, comfortable and durable sleep apnea dental device. “For adults, it’s a great alternative to continuous positive airway pressure (CPAP) therapy or corrective surgery. In some cases, it’s a lifesaving device as a stroke is possible when the brain is not getting enough oxygen. For children, the device has been known to help with mood when children get more uninterrupted sleep,” she says. According to the Mayo Clinic, symptoms of sleep apnea include loud snoring, gasping for air during sleep, awakening with a dry mouth, morning headache, difficulty staying asleep, excessive daytime sleepiness, difficulty paying attention and irritability.

Root canals, tooth extractions and gum disease

Iontcheva-Barehmi’s holistic and biological approach to dentistry is founded on the philosophy that everything within the whole body is connected. This philosophy is why initial patient visits allow for questions about medical history, emotional well-being and energy levels; far more than checking for cavities or a bad root canal. “Teeth are related to organs, tissues and glands along the body’s meridians, energy channels through which the life force flows,” says the integrative periodontist, who prefers to extract teeth when necessary and use Zirconium implants, rather than performing a root canal. Iontcheva-Barehmi explains, “The mouth is connected to the whole body, so it’s logical that the connection between the meridians and teeth can indicate an individual’s overall health and wellness. Tooth extractions protect patients from tooth-related disease and systemic infections that can be harmful to overall health. A failing root canal is a chronic abscess around the root of the tooth. It has direct connection with the blood stream and disseminates infection through the whole body. This is the reason why holistic dentists recommend extractions. The best research on this was done by Dr. Weston Price.” Doctors practicing functional medi-

cine are more likely to refer patients to holistic dentists. Cardiologists are particularly aware of a 2014 PubMed study, in which researchers looked at individuals with gum disease and heart disease. Individuals that received adequate care for gum disease had 10 to 40 percent lower cardiovascular care costs than those who didn’t get proper oral care. Another study revealed that gum disease increases an individual’s risk of heart disease by approximately 20 percent. Given such evidence, the American Dental Association and American Heart Association have acknowledged the relationship between gum disease and heart disease.

to have an oral cavity that has been made smaller by tooth extractions, an accelerated deterioration of the oral cavity due to bone loss around the teeth, and teeth dying from trauma and gum recession. When I see this, I get a medical and oral history and prescribe a dental mouthguard or a dental sleep device,” says Nordin, who added pediatric orthodontics to her practice after learning from her innovative mentor, James Bronson, DDS, founder of Bronson Family Dentistry, in Virginia, that there were early innovative interventions.

“We developed a program for children that involves a comprehensive evaluation on the first visit. We look at breathing habits, the way their tongue swallows and the function of the muscles. In medicine, we believe that form follows function, therefore, we observe what muscles around the mouth actually do when the individual swallows. It is really the way you breathe and swallow, as well as how the muscles work, that plays a significant role in where teeth end up and line up,” explains Nordin.

Treating gum disease

To treat gum disease, David refers patients to the periodontist on staff. “I can tell that a patient has internal inflammation by looking at the gums and tongue. In fact, gum disease has been linked to health problems such as diabetes, heart disease, stroke and premature births or low-birth weight babies,” says David, whose preventive and healing suggestions for healthy gums, which are the foundation of oral health, includes chewable oral probiotics, daily coconut oil pulling, flossing, using an electric toothbrush and regularly using a Waterpik. “I suggest adding one or two drops of tea tree oil and iodine to the water in the pick,” notes David, who recommends that a patient’s diet include less sugar and carbohydrates and more vegetables, proteins and fruits. “We treat gums with ozone after a deep cleaning because it kills bacteria on contact. Patients maintain healthier gums using ozonated oils twice a day and by using a good toothpaste such as Ora Restore Mineralizer with no Glycerin or fluoride,” says David, who is the founder of the TMJ and Sleep Center, in Bolton. “Temporomandibular Mandibular Joint (TMJ) problems are tied to sleep disorders; it is not uncommon to see a patient that has chronic jaw pain not being able to feel rested. Many adolescents have TMJ problems and often after extraction or retraction orthodontics.”

Early interventions beyond conventional solutions Nordin also finds a prevalence of sleep apnea in her patients. “Generally, adult patients with sleep apnea are more likely

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Pediatric crowding can be identified in 2-, 3-, 4- and 5-year-old patients. “We can start them on a removable myobrace mouthpiece that can be worn at night and an hour during the day. The mouthpiece begins to change the way the tongue works, waking it up and strengthening it. If a child is born with the physiological problem of a tongue-tie, that can’t swallow properly or get up onto the pallet, that tongue will never expand the pallet like it supposed to,” she clarifies. Nordin identifies children that are chronic mouth breathers. Their face will

grow long and narrow, which in the longterm can cause cardiovascular disease. In the short-term it can cause anxiety because the nitric oxide receptors, located in the nose, signal arteries and veins to relax. “A cardiologist knows about this phenomenon,” says Nordin, who deeply appreciates that dysfunction can be unwound before a child is 9 years old. Before it’s time for braces, Nordin has laid the foundation for a stable occlusion so that the child doesn’t have to wear retainers into adulthood to keep the teeth from moving back. While early interceptive myofunc-

tional orthodontic treatment methods, such as myobrace appliances, have proven effective for children, there is also good news for adults that suffer from breathing problems that cause sleep apnea. Nordin employs a myofunctional therapist. These new philosophies and biological dental protocols are definitely improving overall health and wellness. Yasmin Chebbi, DMD, 284 Harvard St., Brookline, 617-684-1883, YasminChebbi DMD.com. See ad on page 21 and Resource Listing on page 38. Iveta Iontcheva-Barehmi, DMD, 1842 Beacon St., Ste. 305, Boston, 617-868-1516, BostonDentalWellness.com. See ad on page 22 and Resource Listing on page 36. Jean Marie Nordin, DDS, Groton Wellness, 495 Main St., Groton, 978-449-9919, GrotonWellness.com. See ad on page 2 and Resource Listing on page 36. Amparo David, DMD, Dentistry by Dr. David, 563 Main St., Bolton. 978-7792888. BoltonDental.com. See ad on page 7 and Resource Listing on page 36.

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to carry out our resolutions, the better our chance of success. Get smart about what you want to accomplish. Do some homework and find out what the best strategies are to achieve this goal. Avoid using techniques that have failed in the past. Be prepared to work at the change. Research shows that going into a personal change expecting it to be difficult will give us a greater chance for success than if we tell our self it will be a walk in the park.

STEP FOUR – Go public

Commit to Change

Five Tips for Making Resolutions Stick by John Koenig

aking and then breaking STEP ONE – Get real New Year’s resolutions is an Look carefully at your values and chalAmerican tradition. Each year, lenges. Know what you really want bemore than half of us say we will make fore you declare you will spend the next important changes in the coming 12 year achieving it. To be successful, our months. Often with the best of intenresolutions must reflect our true desires tions, we declare things like, this will be not someone else’s wishes for us. the year I will: get healthy, stop smoking, find a great job, get in/out of a relationSTEP TWO – Keep goals reaship, write the great American novel, cut sonable and specific down my drinking, stop overspending, Avoid general New Year’s declarations start saving, or a thousand variations on like, “I will lose weight.” It is these themes. far more motivating to set Personal What happens after a specific date and weight a person solemnly makes change occurs a target. Also, avoid being too a New Year’s resolution? day-at-a-time. ambitious. An 800-calorie a Typically, not much. Most day diet might work theoNew Year’s resolutions fail retically, but practically, how long will within three months. Some don’t make it we exist on celery and protein shakes through New Year’s Day. We get discourbefore we throw in the towel? Furtheraged when things don’t go easily. We put more, tackle one big resolution at a time off our resolutions to a better time. Then instead of trying to change everything we even forget we had firmly committed overnight and hoping for the best. to change in the first place. To greatly improve the chances of STEP THREE – Develop a plan successfully making resolutions that Supporting the change we want begins stick this year, follow these five simple with establishing short-term objectives. steps: The clearer we are about how we intend Be sure to let our advertisers know you found them in

Plan to share your resolutions with at least one other person. Once your resolutions are out in the open, they assume a life of their own. Breaking a promise to a spouse or friend is more difficult than breaking a secret commitment to yourself alone. Many people find it helpful to have an accountability partner, such as a professional therapist or coach, but it can also be a buddy that either has the same issue or simply has our best interests at heart.

STEP FIVE – Work the plan one day at a time

Personal change occurs a day at a time. Maybe your Day One will be January 1, or maybe you will decide to make your 2020 resolution right now. Whether we wait until the Times Square ball falls at midnight or decide to start right now, making a change a day at a time means today, not tomorrow. People that stay stuck in problems also live one day time, but the day they focus on is tomorrow or, worse still, yesterday. People that succeed at making personal changes stop thinking about changing one day and start thinking that today is that day and take the appropriate actions. This shift makes all the difference in their world. John Koenig is a National Guild of Hypnotists board certified hypnotist and instructor. His next certified hypnotist training starts January 25, in Barrington. Visit GreaterRhodeIslandHypnosisTraining.com for details. For private sessions at his Warwick Medical Building office, email John.Koenig.Hypnotist@gmail.com.

January 2020

FEBRUARY

healthy kids

Coming Next Month

photos by Aaron Baker

Regenerative Medicine Plus: Cardiovascular Health

RAISING ENVIRONMENTALISTS Teachers Prep Kids for the Future

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by Yvette C. Hammett

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

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learning will prepare Generation Z and those that follow to look for solutions and even seek active roles to implement them. Aaron Baker, a Sussex, New Jersey, advanced placement environmental science instructor and a two-time winner of the U.S. Environmental Protection Agency Region 2 Presidential Innovation Award, says the key to getting through to the next generation is showing them a problem that’s close to home that they can touch and feel, and then relating it to a global issue. “A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community,” Baker says. “We collaborate with the Wallkill River Watershed Management Group to restore riparian areas and increase biological diversity.” The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school. “This type of hands-on work not only has a direct relationship to their lives here in Sussex County, but is also relevant to similar issues on a global scale.” The 30-year-old National Environmental Education Foundation (NEEF)

no longer sends speakers to schools. Instead, it encourages teachers to get the students outside working with partners like the National Park Service or the U.S. Forest Service to learn about real world problems near their homes, says Robert Sendrey, program director of environmental education. Motivation and inspiration are key, he says. “We were created to help make the environment more accessible, relatable, relevant and more connected to the average American’s life.” Rather than focusing on the negative aspects of climate change and the challenges ahead, NEEF promotes a healthy lifestyle and emphasizes the need for clean air and water. “We emphasize the well-being of people, which is directly related to the health of the environment,” Sendrey says. Success starts with a change in attitude and awareness, and ultimately needs to culminate with action, he says. For example, NEEF teamed up with zoos and aquariums for the Skip the Straw campaign, educating the public about the environmental harm caused by single-use plastics. The University of Wisconsin K-12 education program focuses on environmental impacts of the energy sector—especially on air and water quality. “If you are burning coal to produce electricity, it creates all kinds of atmospheric pollution—acid rain and soot that causes respiratory illness,” says Walz. “If we weren’t burning fossil fuels, urban smog wouldn’t even be a thing.” The energy curriculum for students includes content on biofuels and electric transportation. “For them, it is more thinking about the types of transportation they use, whether they are driving, riding a bike or taking a bus.” They don’t get to choose what kind of fuel the bus runs on, but they can be educated to be good future consumers, he notes. “I think they appreciate the issue,” Walz says of the students. “Middle schoolers bring the passion. That sort of raw, emotional angst is something we left behind in our teenage years. Adults have been way too complacent for way too long.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.

A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community. ~Aaron Baker Be sure to let our advertisers know you found them in

January 2020

The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours. ~Heather Tynan

GUT CHECK Feeding the Immune System by Julie Peterson

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

Ground Zero: The Gut

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

What Not to Eat

Plants and grains on grocery shelves today are typically processed into bread, cereal, pasta, desserts and snacks, abundant in added sugars, salt, detrimental fats and chemical additives. These altered foods slam the gut’s immune protection and increase the risk of chronic disease. A Czech Republic study on food additives found that gut microbes 26

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

Eat the Rainbow

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

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conscious eating

IMMUNE-BOOSTING RECIPES Stir in the coconut milk and cilantro, heat through, and serve. Total cooking time is about 15 minutes.

photo by Jennifer Davick

Excerpted from the book The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System, by Dorothy Calimeris and Lulu Cook.

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

Most stews take hours to cook, but this restorative dish, perfect for dinner or lunch, cooks up in a hurry. The plant-based recipe takes advantage of canned lentils and is loaded with nutritious, anti-inflammatory power foods. Yields: 4 to 6 servings 1 Tbsp extra-virgin olive oil 1 onion, chopped 3 carrots, peeled and sliced 8 Brussels sprouts, halved 1 large turnip, peeled, quartered and sliced 1 garlic clove, sliced 6 cups vegetable broth 1 (15-oz) can lentils, drained and rinsed 1 cup frozen corn 1 tsp salt ¼ tsp freshly ground black pepper 1 Tbsp chopped fresh parsley

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

In a large pot, heat the oil over high heat. Add the leek, and sauté until it just begins to brown, 3 to 4 minutes. Add the cauliflower, garlic, ginger, turmeric, salt, pepper and cumin, and sauté to lightly toast the spices, 1 to 2 minutes. Add the broth and bring to a boil. Reduce the heat to a simmer and cook until the cauliflower is tender, about 5 minutes. Using an immersion blender, purée the soup in the pot until smooth.

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January 2020

natural pet

Keep your dog’s mind active by providing games and opportunities for play.

previously being house-trained  Irritability or aggression: growling/ hissing or biting without cause These troubles could also be indicative of a treatable condition, such as a urinary tract infection or an injury, so it’s essential to have the pet examined.

Caring for the Patient

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

s dogs and cats get older, they may slow down or have other physical issues. Some experience cognitive decline which resembles Alzheimer’s disease in humans. It presents differently in every pet and can include numerous symptoms that begin gradually, sometimes just seeming like quirky behavior instead of a disease. Cognitive dysfunction syndrome (CDS) can affect dogs or cats, and there is currently no known cause or prevention. Progress has been made on Alzheimer’s research in humans, with neurologists discovering that plaque buildup in the brain does not cause the disease: That is the immune system’s response to the disease. Necropsies on dogs with CDS have shown similar plaque buildup in the brain. “Unfortunately, little research has been done regarding this condition, so we can only hope to use human studies to gather information that will help our affected pets,” says Dennis W. Thomas, DVM, a holistic veterinarian in Spokane, Washington, and author of Whole-Pet 28

Healing: A Heart-to-Heart Guide to Connecting with and Caring for Your Animal Companion. With no test available for CDS, pets are diagnosed by excluding medical and behavioral problems that can resemble having the ailment.

Signs to Watch For

Issues that could point to CDS include:  Confusion or disorientation: standing in a corner, difficulty walking through doorways, walking in circles or trouble following familiar routes  Decreased activity: sleeping excessively, seeming withdrawn, lack of grooming, loss of interest in toys, people or food  Restlessness, anxiety or compulsiveness: waking often at night, whining or yowling, new fears, pacing or constantly licking  Attention seeking: wanting to be near humans and showing high distress when left alone  Incontinence: soiling the house after

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

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~Lisa Lunghofer

the night. A month in, Minini is doing better overall. With time, CDS patients may lose hearing or sight in addition to experiencing a progression of symptoms. “Make sure your home is predictable and safe,” says Lunghofer. Use gates to close off stairs or move furniture or other items that could be hazardous.

Prevention on the Horizon

Because inflammation caused by an inappropriate diet is the underlying problem of most chronic diseases in pets, Thomas believes that prevention for CDS is possible.

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

Ditch the Prescription

Alternative Treatments for Pet Patients

by Margo Roman

here is a real need for veterinarians to judiciously use antibiotics for their patients. Information from the USDA-APHIS National Veterinary Accreditation Program informs us that we must have good stewardship with the overuse of these drugs that are creating more and more resistant strains. Some data from that program estimates that, in the United States, a minimum of 23,000 human deaths and more than 2 million illnesses are caused annually by antibiotic resistant bacteria and fungi, costing millions of dollars. Worldwide, more than 700,000 people die from this resistance. The use of antibiotics in food animals is one of the biggest contributors to this resistance. APHIS tells us we must restrict the use of antibiotics and need to find alternative ways to control infection from bacterial, fungal, mycoplasma and viruses. Antibiotics should only be used in our small animals if they are cultured out and it is the only treatment available. Safe and cost-effective ways are needed to help our animal patients fight illness. There are several alternative treatments that work consistently and even better than most antibiotics. A new way of controlling infection is with oxidative modalities like medical ozone, hyperbaric oxygen and ultraviolet blood therapy, supported with complementary modal-

ities like herbal medicine, homeopathy and acupuncture. Veterinary medical ozone has effectively treated, MRSA, strep, staph, yeast, nocardia, osteomyelitis, chronic skin and ear infections, moist dermatitis, bladder, kidney and liver infections, ruptured pyometra with peritonitis, meningitis, gut dysbiosis, parvo, and viral and bacterial pneumonia. Dengue, malaria, Lyme, Ebola and zika in humans are treated with ozone. It is a win-win for the body to fight infec-

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tion as ozone also controls pain and gives the body oxygen to heal. Stewardship for our pets' health is ozone. Margo Roman, DVM, CVA, COT, CPT, FAAO, is a veterinarian at MASH Vet (Main St. Animal Services of Hopkinton). She has practiced integrative and functional veterinary medicine for almost 40 years. For more information, visit MASHVet.com or ahvma.org. See ad below and Resource Guide on page 37.

January 2020

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

any people have a bucket list of things they want to make sure they experience in this life. Tidying up that bucket list when it no longer reflects a person’s values and deepest desires makes sense. When reviewing our bucket list, we might feel inadequate or embarrassed because we haven’t accomplished what we thought we would. It’s okay if a goal is no

longer as exciting as it once was. Guilt, frustration or embarrassment about what’s been lingering on a bucket list for years might be signs that it’s time to dream different dreams. What’s on a bucket list might have been based on a need to prove ourselves to others. If we no longer feel the need to impress people or win their approval, we can move on to new goals. Maybe our family has always talked about traveling to

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the land of our ancestors as an important thing to do someday, but we don’t feel the same way. We might prefer to travel someplace where we can swim with dolphins or meet people from a completely different culture than our own. Releasing the weight of having a bucket list heavy with other people’s expectations can help us feel much lighter. Maybe those bucket list items still spark some excitement, but it’s time to change the form of the experience. A goal to write a novel might turn into a goal to write our life story and turn it into a book. A goal to marry again might become a promise to ourselves to enjoy life with a new romantic partner, regardless of whether that leads to marriage someday. As we go down our bucket list reviewing each item, we can acknowledge which goals still inspire us and which make us feel dispirited. Tidying up a bucket list written in the past can be a good exercise in becoming more conscious of what we want to experience and why—and what dreams we are ready to release—because we have new aspirations now. If we’re spending our time doing what gives us a sense of vitality, happiness and well-being and there is something we haven’t done that generates a feeling of joy and anticipation, it should go at the top of our bucket list—and we should find a way today to start making it happen. Carl Greer, Ph.D., Psy.D., is a practicing clinical psychologist, Jungian analyst and shamanic practitioner. He teaches at the C.G. Jung Institute of Chicago and is on staff at the Replogle Center for Counseling and Well-Being, in Chicago. Learn more at CarlGreer.com.

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inspiration

calendarofevents All Calendar events for the February issue must be received by January 10 and adhere to our guidelines. Visit NaturalAwakeningsBoston.com for guidelines and to submit entries. For extended event descriptions and additional listings, visit naturalawakeningsboston.com/events/new.

SUNDAY, JANUARY 5

WEDNESDAY, JANUARY 15

Winter Birding: Guided Tour – 9-10:30am. Tour the Arnold Arboretum’s woody plant collection with a guide to spot winter birds. In collaboration with the Brookline Bird Club. Meet inside the Main Gate off the Arborway. Free. Arnold Arboretum, 125 Arborway, Boston. My.Arboretum. Harvard.edu.

TUESDAY, JANUARY 7 BEMER – 7:15-8:15pm. BEMER is designed to improve circulation supporting the body’s natural self-regulating processes. It enhances cardiac function, physical fitness, endurance, strength and energy, concentration, mental acuity, stress reduction and relaxation, and sleep management. Limited space, please RSVP. Free. Newton Chiropractic & Wellness Centre, 383 Elliot St, Door F, Ste 250, Newton. 617-964-3332. WellAdjusted.com.

WEDNESDAY, JANUARY 8 Monthly BioMed Gathering: Back to Balance – 4:30-6pm. Focus on ways you can get yourself back into balance after the holiday season. Tour the state-of-the-art facility and meet with team members. Free. 111 Chestnut St, Ste 1, Providence. 833-824-6633. RSVP: Admin@BioMedNE.com. TheBioMedCenterNE.com.

THURSDAY, JANUARY 9 Make Holistic Health Goals for the New Year – 4:30-6:30pm. Discover a better path forward and attain your best year of health in 2020. Join Medical Director, Hennie Fitzpatrick, MD, and the BMCNE team to kick off the Back to Balance 21Day Bio-Challenge at our open house event. Free. BioMed Center New England, 111 Chestnut St, Providence. 833-824-6633. RSVP required: Admin@BioMedNE.com TheBioMedCenterNE.com.

SATURDAY, JANUARY 11 Dare to Dream: 2020 Vision Board Workshop – 1-5pm. Vision boards are a powerful technique for designing and manifesting the life you desire. It’s a collage you create with images and words of things you want to be, do, and have. It’s a process of intentionally defining the life you dream of and opening up the mind to the flow of inspiration towards that life. $45, includes all materials. Concordia Center for Spiritual Living, 292 W Shore Rd, Warwick. 401-533-3820. ElaineBlais.com.

TUESDAY, JANUARY 14 Blood Drive – 10am-3pm. By the American Red Cross. Visit website to schedule an appointment and fill out pre-donation questionnaire. Free. Johnson Compounding & Wellness, Conference Room, 577 Main St, Waltham. 781-893-3870. RedCross Blood.org.

special event Naturally Detox Your Body for the New Year A 3-part series with Jeanned’arc Haddad, RDN, LDN.

Wed., Januray 15 7 - 8:30pm $175 thru Jan 10; $195 after Jan 10, $90/class. Acton Pharmacy, 563 Massachusetts Ave, Acton. Registration required: 781-910-1538. DinnoHealth.com/ActonPharmacy.

you. Free. Skin to Soul, 800 W Cummings Park, Ste 3950, Woburn. Registration required: Sunrise Mindfulness.com.

SATURDAY, JANUARY 25 The Incredible Dr. You Workshop – 3:304:30pm. This first of two workshops breaks down the basics of Network Spinal Analysis, the method of chiropractic used at Newton Chiropractic. Get more out of your adjustments and enlighten yourself on just how incredible your body is at healing itself. Free. Newton Chiropractic & Wellness Centre, 383 Elliot St, Door F, Ste 250, Newton. RSVP: 617-964-3332. WellAdjusted.com.

WEDNESDAY, JANUARY 29

Predicting the Oscars with Critic Ty Burr – 7-8pm. Film critic and cultural columnist for the Boston Globe, Ty Burr, will break down the Oscars. Join for a lively discussion and make your own predictions. Free. Winchester Public Library, 80 Washington St, Winchester. 781-721-7171. WinPubLib.org.

Free Mindfulness-Based Stress Reduction (MBSR) Info Session – 6:30-8:30pm. Join Cindy Gittleman, Certified MBSR teacher and founder of Sunrise Mindfulness. Experience some of the mindfulness methods and approaches used in the MBSR program, ask questions, and explore whether or not the program is right for you. Free. Skin to Soul, 800 W Cummings Park, Ste 3950, Woburn. Registration required: Sunrise Mindfulness.com.

SUNDAY, JANUARY 19

SATURDAY, FEBRUARY 1

Snowflake Festival – 1pm. Explore the studio spaces and try out exciting projects in mixed media, comic creation, jewelry making 3D sculpture and more. Enjoy hot cocoa, a special activity from Puppet Showplace Theater and meet our talented faculty. Fun for all ages. Free. Brookline Arts Center, 86 Monmouth St, Brookline. BrooklineArtsCenter.com.

MONDAY, JANUARY 20 MFA: Free Open House – 10am-5pm. Family-friendly activities and special exhibits throughout the museum celebration Dr. King, who lived in Boston while studying at Harvard and BU. Free. Museum of Fine Arts, 465 Huntington Ave, Fenway, Boston. 617-267-9300. MFA.org. A Celebration of Rev. Dr. Martin Luther King, Jr. – 1pm. Join the Boston Youth Symphony Orchestras, Museum of African American History and distinguished leaders who will evoke the power and promise of Dr. Martin Luther King, Jr. through a spoken word performance and concert. Free. Faneuil Hall, 1 Faneuil Hall, Boston. More info: Calendar.ArtsBoston.org.

WEDNESDAY, JANUARY 22 Free Mindfulness-Based Stress Reduction (MBSR) Info Session – 6:30-8:30pm. Join Cindy Gittleman, Certified MBSR teacher and founder of Sunrise Mindfulness. Experience some of the mindfulness methods and approaches used in the MBSR program, ask questions, and explore whether or not the program is right for

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special event The 4th Annual Lincoln Holistic Wellness Fair The elegant Pierce House will make for a relaxing, warm, space for this venue that promises to be the best year yet. The fair is a rare opportunity for patrons to experience a varied representation of wellness services from A – Acupuncture, to Z – Zero Balancing, and many modalities in between. Meet engaging practitioners who help fill a vitally needed gap in health care today and find effective solutions for chronic and acute health concerns. Absorb healing sound vibrations, enjoy hot beverages and delicious, healthy snacks that round out the offerings ensuring a rejuvenating oasis for the senses; a welcome panacea on a cold winter’s day. The Lincoln Holistic Wellness Fair is one of several events within the larger Lincoln Parks and Recreation Winter Carnival, an annual nonprofit, free, family event.

Sat., February 1 11am - 5pm Pierce House, 17 Weson Rd, Lincoln. 781-738-1920. Facebook.com/The-Annual-LincolnHolistic-Wellness-Fair-1175339525923858.

January 2020

ongoingcalendar All Calendar events for the February issue must be received by January 10 and adhere to our guidelines. Visit NaturalAwakeningsBoston.com for guidelines and to submit entries. For extended event descriptions and additional listings, visit naturalawakeningsboston.com/events/new.

daily

monthly

Quincy Market History Tour – Learn about Quincy Market’s central and ever-evolving role in Boston’s history. Meet guide, Linda, at the property directly near Anthem Restaurant. Faneuil Hall Marketplace, 4 S Market, Boston. 617-523-1300. Available dates & times: FaneuilHallMarketplace.com.

Anxiety and Panic Support Group – 6:30pm. 1st day of month. A group designed to offer a place where people with common interests and experience can meet. People who have been through, or are going through, a similar circumstance can do more than sympathize with you, they can relate to what you are going through and keep you from feeling alone. Free. Washington St, Newton. 617-849-3198. UCanBeFearFree.com.

Downtown Holiday Arts Market – Thru Jan 6. 11am-7pm, Mon-Sat; 11am-5pm, Sun. A Santa or two, frequent musical performances, and special creations from various vendors and artists. Free. Downtown Crossing on Washington St. BostonDiscovery-Guide.com. Free Tour of Symphony Hall – 4:30pm select weekdays. Also 3:30pm select Sat. Join volunteers on a behind-the-scenes tour and hear about the hall and the history and traditions of the famed musicians and conductors. Boston Symphony Hall, 301 Massachusetts Ave, Boston. For available dates & times: 617-638-9390. bso.org.

sunday Sunday Celebration Service – 9:30-10:30am. Change your thinking and change your life through an hour of uplifting music, affirmative prayer, meditation and an inspiring message. All welcome. Love offering. Concordia Center for Spiritual Living, 292 W Shore Rd, Warwick. More info: ConcordiaCSL.com or Facebook.com/ ConcordiaCSL.

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SoWa Vintage Market – 10am-4pm. Designers, collectors, appreciators of the beautiful and unusual love this market. A cool, urban, vintage flea market featuring fresh vintage and designer finds every week. Free. SoWa Vintage Market, 450 Harrison Ave, Boston. SoWaVintageMkt.com.

monday Peace Circle – 6-7pm. 1st Mon. Want to experience greater peace? Join us as we explore different aspects of peace through music, meditation and poetry, and how to put it into practice within yourself, relationships, community and the world. All welcome. Facilitator, Gina Colvario-Krupka, RScP. Love offering. Concordia Center for Spiritual Living, 292 W Shore Rd, Warwick. 401-5805800. More info: Gina@BelieveInYouToday@ gmail.com. ConcordiaCSL.com. Facebook.com/ ConcordiaCSL. Free Guided Meditation – 6:15-6:45pm. Experience different HypnoMeditations (prerecorded by Richard Lanza) each week. HypnoMeditation takes you on a journey to states

of expansive inner calm which allow for personal transformation and healing. Free. Open Doors, 395A Washington St, Braintree. 781-843-8224. OpenDoors7.com.

tuesday Noon Concerts on the Freedom Trail – 12:15pm. Stop by to hear a 30-40-min concert. Performers vary each week and perform a wide variety of music ranging from jazz to folk, medieval to modern. $5 suggested donation. King’s Chapel, Tremont & School sts, Boston. 617-227-2155. Kings-Chapel.org. Weekly Divine Meditation – 6-7pm. Experience a powerful guided meditation lead by Bhavna, the Golden Light Goddess. No two meditations are ever the same. Drop-ins encouraged. $10. Bhavna’s Wellness Group, 512 Main St, Penthouse Ste, Shrewsbury. 508-970-5620. BhWellnessGroup.com. Reiki Healing Sessions – 7-9pm. Reiki and energy healers offer their services free of charge. To broaden the spirit of free care and community services to others, please make a donation in any amount for each healing you receive. Donations sent to a variety of local charitable causes. Open Doors, 395 Washington St, Braintree. 781-8438224. OpenDoors7.com.

wednesday Museum of Fine Arts Free Wednesdays – Free admission after 4pm. Donation suggested. MFA, 465 Huntington Ave, Boston. 617-267-9300. mfa.org. Public Open Night at the Observatory – 7:30pm, Fall/Winter; 8:30pm, Spring/Summer. A chance to come observe the night sky through telescopes and binoculars and see things you otherwise might not get to see. Held most Wed evenings throughout the year, weather permitting. Space limited, reservations recommended. Free. Coit Observatory at Boston University, 725 Commonwealth Ave, Boston. 617-353-2630. bu.edu.

friday Watertown Mall Walking Club – 9am. Meet the club leader near Carter’s. Start with stretching exercises followed by a walk through the mall. Occasional guest lectures. Free. Watertown Mall, 550 Arsenal St, Watertown. 617-926-4968. Watertown-Mall.com. SoWa First Fridays – 5-9pm. 1st Fri. Over 60 galleries south of Washington St and at the Artist’s Guild, nearby businesses and restaurants open their doors to give you a chance to experience the vibrant South End arts community. Free. Start at 450 Harrison Ave, follow gallery lights around the neighborhood. SoWaBoston.com. Community Reiki Clinic – 7-8:45pm. 1st Fri. Receive a 30-min reiki session by appt. Appointments start at 7, 7:35 & 8:10pm. If you have been curious about reiki, schedule a session. $15. Brenner Reiki Healing, 324 Central St. Auburndale. 617-244-8856. BrennerReikiHealing.org.

saturday Food Addicts in Recovery Anonymous Weekly Meeting – 8-9:30am. Are you having trouble controlling the way you eat? You are not alone. Today, there is a solution. Join us. Free. Christ Church, 33 Central St, Andover. 617-610-3748. FoodAddicts.org. Restorative Yoga – 8:15-9:15am. Yoga for breast cancer patients, survivors and their families/ caregivers. Free/patients, survivors & caregivers. Oxford Community Center, 4 Maple Rd, Oxford. 508-987-3310. More info: PinkHippy.org. The Marketplace at Simpson Spring – 10am2pm. Includes farmers, bakers, artisans and local entrepreneurs. Stop in to browse or take in our featured entertainment, local authors, educational seminars and lecturers. 719 Washington St, South Easton. SimpsonSpring.com/saturday-market.

classifieds

thursday

BOOKS

Free Night at the ICA – 5-9pm. The Institute of Contemporary Art, 100 Northern Ave, Boston. ICABoston.org.

THE REHABILITATION OF CHRIST – Contents: The Persecution of Early Christian Movements; Disdain and Suppression of Women; Crimes Against Children, etc. 844-576-0937. Gabriele-Publishing-House.com.

SRR Thursday Night 4.06 Miler – 7:15-8:15pm. It may be raining. It may be hot or cold. The SRR Thursday night run will happen every week, no matter what. Free. Casey’s Bar, 171 Broadway, Somerville. SRR.org/Events/Thursday-Night-Race. Observatory Night – 7:30-9:30pm. 3rd Thurs, 6 times per academic year. A non-technical lecture and telescopic observing from the observatory roof if weather permits. Free. Harvard-Smithsonian Center for Astrophysics, Phillips Auditorium, 60 Garden St, Cambridge. 617-495-7461. More info: CFA.Harvard.edu/publicevents.

SPIRITUAL SERVICES SPIRITUAL TOOLS TO TRANSFORM OUR PERSONAL LIVES – And help create a world that works for everyone. A spiritual family that honors all paths to the God of your understanding and can help you experience a personal relationship with the Inner Divine. Sunday Celebration Services, 10-11:15am. 50 Dudley St, Cambridge. CLSBoston.org.

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classifieds BOOKS THE REHABILITATION OF CHRIST – Contents: The Persecution of Early Christian Movements; Disdain and Suppression of Women; Crimes Against Children, etc. 844-576-0937. Gabriele-Publishing-House.com.

PLACE YOUR AD: 617-906-0232 It’s easy for our digital edition to land in your inbox each month

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January 2020

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communityresourceguide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Sales@NaturalAwakeningsBoston.com to request our media kit.

ACUPUNCTURE

BEAUTY

GROTON WELLNESS

ELEMENTAL ESSENCE

Quan Zhou, LicAc, Nutritionist 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Trinity Lounge, 1314 Mass Ave, Arlington, MA 02476 617-819-4372 ElementalEssence.org

Helping patients return to health with acupuncture, ear therapy, cupping, guasha and acupressure, Quan’s expertise lies in the areas of chronic and acute pain, allergy, digestive conditions, stress-related problems, headaches, migraines, anxiety, depression, neurological disorders, respiratory issues, supportive treatment for cancer, fertility, reproductive health, women’s health and difficult-to-treat conditions in conventional medicine. See ad, page 2.

Licensed esthetician, certified aromatherapist and practicing herbalist, Angelica offers an array of wellness therapies. From organic and advanced skincare services, henna adornment, natural cosmetic solutions, vibrational sound therapy sessions, herbal medicine and aromatherapy consultations.

ALANA P. HAMMER

ADVANCED NEUROTHERAPY, PC

Newton Chiropractic & Wellness Centre 383 Elliot St, Ste F 250 Newton Upper Falls, MA 02464 617-964-3332, Fax: 617-332-7601 WellAdjusted.com

BRAIN TRAINING Jolene Ross, PhD 781-444-9115 RetrainYourBrain.com

Alana is a certified acupuncturist providing acupuncture, herbal medicine and adjunctive therapies to treat acute and chronic pain, orthopedic conditions, digestive disorders, stress and anxiety, sleep and cosmetic facial rejuvenations for over 10 years. See ads, pages 3 and 7.

Specializing in Neurotherapy, an effective, drug-free treatment for: attention, behavior, emotional, and executive function problems, autistic spectrum, anxiety, depression, post-concussion, peak performance and more. See ad, page 15.

SYMMETRY NEURO-PATHWAY TRAINING Dianne Kosto, Founder & CEO 132 Central St, Ste 205A, Foxboro 844-272-4666 Dianne@SymmetryNeuroPT.com SymmetryNeuroPt.com

APPLIED KINESIOLOGY CENTRAL SQUARE HEALTH AND WELLNESS

Kristine Jelstrup, CMFT, CBK, LMT 126 Prospect St, Ste 5, Cambridge, 02139 617-833-3407 Kristine@CentralSquareHealthAnd Wellness.com CentralSquareHealthAndWellness.com Achieve optimal health physically, emotionally, nutritionally. Kristine uses a form of muscle response testing to identify and clear nervous system interference, facilitating optimal health.

Natural solutions to ADHD, autism, migraines, memory loss and mental fatigue do exist. SYMMETRY is helping families increase grades in school, become more productive at work, manage emotions with calmness and security, and regain their health. Book a free consultation at MeetMe.so/DianneKosto.

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CHIROPRACTIC NEWTON CHIROPRACTIC AND WELLNESS CENTRE Julie Burke, DC 617-964-3332 Info@WellAdjusted.com WellAdjusted.com

We are a total wellness center open 7 days a week. We specialize in Gentle Non-Force Chiropractic (NSA), an assortment of massage modalities, HydroMassage, “Super Comfortable” custom orthotics, physical therapy, detoxifying ionic foot baths, and our latest wellness tool, BEMER (designed to improve circulation supporting the body’s natural self- regulating processes). See ads, pages 3 and 7.

COACHING LOVE CREATES MIRACLES 857-753-6819 ProsperityPrincess@gmail.com EdieBlue.com

Edie provides unique, boutique coaching tailored to help you create more love in your life. Courses by Edie: The ABC’s of Love, The “Write” Way to Love, Soulmate Bootcamp, Knotty Minds: Knotty Bodies. Call Edie for a free 10-min session to see if you are ready to make changes that last. See ad, page 25.

TAKE THE LEAP COACHING

Kim Childs 1025 Mass Ave, Arlington, MA 02476 617-640-3813 Kim@KimChilds.com KimChilds.com Need help clarifying and realizing your desires? Asking “What’s next?” or “How do I get started?” Kim is a certified life and career coach specializing in Positive Psychology, creativity, and midlife transitions, to help clients create more personally fulfilling, meaningful and empowered lives. Initial consultations are free.

January 2020

COLON HYDROTHERAPY GROTON WELLNESS Katryn Miller, MEd, LMT, Colon Hydrotherapist 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Katryn has always held a deep desire to learn about the body and how it works. After many years of running her own business, Katryn joined Groton Wellness to help others with Colon Hydrotherapy. She holds a training certificate on the Libbe Colon Hydrotherapy Device. See ad, page 2.

INTERNAL WELLNESS CENTER Liz Marcano-Pucillo 150 Wood Rd, Ste 403 Braintree, MA 02184 781-228-6915 Liz@InternalWellnessCtr.com InternalWellnessCtr.com

Receive professional colon hydrotherapy by a national board-certified therapist using the Angel of Water system. The most comfortable and private system in the industry. See ad, page 25.

COMPOUNDING & WELLNESS PHARMACY

DINNO HEALTH

Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our three independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 11.

JOHNSON COMPOUNDING AND WELLNESS

John Walczyk 577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad, page 9.

BIRD’S HILL COMPOUNDING PHARMACY

401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.

DENTIST DENTISTRY BY DR. DAVID Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 7.

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DR. IVETA IONTCHEVA-BAREHMI DMD, MS, D.SC.

1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 BostonDentalWellness.com Dr. Iontcheva-Barehmi is an accomplished dentist and specialist in Periodontics and Implants with a holistic approach to medicine and dentistry. To schedule your comprehensive exam and share the excitement of a healthy smile, call: 617-868-1516. See ad, page 22.

GROTON WELLNESS

Dr. Apoorva J. Shah, DDS 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Health-focused biological dentist specializing in cosmetic dentistry, oral surgery, biological dentistry, mercury amalgam removal, digital dentistry and Invisalign. Dr. Shah is certified in Invisalign and has experience with CAD/ CAM digital technology. He has become increasingly knowledgeable about the mouth-body connection and is excited to offer holistic options to his patients. See ad, page 2.

GROTON WELLNESS

Dr. G. Robert “Bob” Evans, DMD 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Health-focused general dentist at Groton Wellness specializing in biological dentistry, oral surgery, chelation therapy and safe mercury removal. Groton Wellness is a 26-chair dental practice, incorporating functional medicine, a detoxification spa, an organic cafe and an energy medicine center promoting total wellness. See ad, page 2.

GROTON WELLNESS

Dr. Jean Marie Nordin, DDS, IBDM, ND 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Health-focused general dentist, integrative biologic dental medicine and naturopathic dentist specializing in biological dentistry, oral surgery, sleep solutions, chelation therapy and safe mercury removal. Certified trainer of Stress Management and Resiliency Training (SMART) developed by the Benson-Henry Institute in conjunction with Harvard Medical School. Dr. Nordin now teaches staff and other healthcare providers. See ad, page 2.

DIVINE HEALING

FUNCTIONAL DIETITIAN BRIDGITTE CARROLL, MS, RDN

BHVANA’S WELLNESS GROUP

512 Main St, Shrewsbury, MA 01545 BhavnaSrivastava@BhWellnessGroup.com BhWellnessGroup.com Come and heal from traumas, emotional, mental, spiritual pain, money blueprint and past lives. Become empowered to live abundantly. Allow Bhavna to unleash your full Divine purpose. See ad, page 13.

ENERGY HEALING

Johnson Compounding & Wellness Bridgitte@NaturalCompounder.com 781-893-3870 x 149

Bridgitte is experienced and passionate about helping individuals improve their well-being with food and lifestyle changes. Specialties include gastrointestinal issues, inflammatory conditions, anti-aging and weight management although she has worked with people of all ages with many diseases. See ad, page 9.

HEALTH COACH YOUR WELLNESS SCOUT Kirsten Wright-Cirit 919-593-2943 YourWellnessScout@gmail.com YourWellnessScout.com

Your Wellness Scout provides coaching, resources, and tips to set wellness goals and integrate sustainable solutions and practices without tipping the work, life, family balance.

HORMONE BALANCING BELLA NATURAL HEALTH

NATURAL HEALING RESONANCE Kristi Borst Danvers, MA; Wells, ME; worldwide by phone 978-238-9321 Website: ReleaseItAll.US

FUNCTIONAL MEDICINE GROTON WELLNESS

Inner child healing, trauma release, energy balancing, empowerment, self-mastery. Level-up your wellness and joy with Kristi’s Perspective Reboot® healing/medical intuitive support. Release what no longer serves you, physically, mentally, emotionally, spiritually. Individuals, couples, groups.

FRENECTOMY (TONGUE/LIP TIE RELEASE)

Dr. Henri Balaguera, MD 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Functional medicine doctor and clinical director of Groton Wellness. Specializes in functional medicine, chronic and infectious disease, autoimmune disorders, functional nutrition, pulmonary disorders, sleep issues, cardiovascular and metabolic dysfunction, natural hormone replacement and preventative medicine. Mindfulness and meditation are at the foundation of his core values. See ad, page 2.

DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

FUNCTIONAL ORTHODONTICS

Specializing in pediatric dentistry, Dr. Kaplan uses the latest technology available to diagnose and treat infants as well as children and adults. In 2015, he was instrumental in developing the first-in-the-country “Infant Laser Frenectomy” training class through the continuing education department at Tufts Dental School and is an international leader in the field of dental laser surgery. See ad, page 7.

GROTON WELLNESS

Dr. Samantha Bogle, DMD, MDS 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Functional orthodontist specializing in orthodontics, dentofacial orthopedics, braces and Invisalign. Dr. Bogle loves creating beautiful smiles for her patients with a specific emphasis on early treatment in children to improve facial growth and development. She believes focusing on the airway, proper breathing and early structural intervention can reduce the need for orthodontic treatment later in life. Prevention is key. See ad, page 2.

Dawna Jones, MD, FACOG 427 Washington St, Norwell, MA 02061 781-829-0930 BellaNaturalHealth.com Board-certified MD in gynecology and integrative medicine. Hormone balancing, nutrition and detoxification are keys to optimal health. See ad, page 8.

INTEGRATIVE VETERINARY MEDICAL CARE MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com

A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 29.

FIND US! Visit Us At NaturalAwakeningsBoston.com Like Us At NaturalAwakeningsBoston and Natural Pet Boston Follow Us At NAGreaterBoston Follow Us At @nagreaterboston

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January 2020

JAW PAIN (TMJ) DR. YASMIN’S TMJ SLEEP CENTER 284 Harvard St, Brookline, MA 02446 617-684-1883 YasminChebbiDMD.com

Do you suffer from jaw pain or a locked jaw? Do you grind your teeth at night? Do you have headaches, ear pain, facial pain? Do you snore or wake up tired? We can help. Mention Natural Awakenings for 20% off your first visit. See ad, page 21.

MASSAGE NEWTON CHIROPRACTIC & WELLNESS CENTRE 383 Elliot St, Ste 250 617-964-3332 WellAdjusted.com

Deep-tissue, medical, sports, Swedish and therapeutic massage, shiatsu, reiki & hydro-massage in a full-service Wellness Centre, also featuring chiropractic, acupuncture, Facial Rejuvenation, Facelift Acupuncture and detox footbath. See ads, pages 3 and 7.

MIND-BODY MEDICINE BODYMIND REPATTERNING

Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com An innovative blend of bodycentered counseling, integrative bodywork and energy medicine to uncover and release bodymind patterns that limit your life and health. See ad, page 19.

NATUROPATHIC MEDICINE GARY KRACOFF, RPH & NMD

Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com Dr. Gary Kracoff provides guidance and in-depth consultative services to find the “why” to what is happening physically and mentally, working with individuals to restore balance in the body. Specializes in customizing medications to meet individualized needs of patients, and he suggests nutritional supplements, natural products and homeopathic remedies to aid in faster healing and recovery. See ad, page 9.

NEWTON PHYSICAL THERAPY 383 Elliot St, Door F, Ste 250 Newton Upper Falls, MA 02464 617-916-1655 NewtonPT.com

Manual physical therapy which includes craniosacral therapy incorporates the mind-body connection for holistic healing which is essential for effective treatment of chronic pain and/or stress. Effective manual therapy treatment for acute or chronic pain or injury enables therapeutic exercise to be significantly more effective for rehabilitation. See ads, pages 3 and 7.

GROTON WELLNESS Candace Scholl, ND 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Dr. Scholl is a Licensed Naturopathic Doctor in MA and NH treating patients of all ages using scientific, research-based naturopathic medicine as the foundation. Finding the root cause of chronic and autoimmune diseases. She specializes in craniosacral therapy, detoxification, bio-identical hormone therapy, Lyme disease, diabetes, anti-aging, joint disorders, adrenal fatigue, thyroid disorders, endocrine imbalance, epigenetic assessment, cardiovascular health, digestive health, cognitive imbalances, arthritis and more. See ad, page 2.

PERINATAL WELLNESS LIFE GATE HOLISTIC LIVING 66 Boston Rd, Groton, MA 01450 978-448-0405 Info@LifeGateLiving.com LifeGateLiving.com

We don’t beat the reaper by living longer, we beat the reaper by living well and living fully. ~Randy Pausch 38

PHYSICAL THERAPY

Boston | NaturalAwakeningsBoston.com

Perinatal services and resources include acupuncture, therapeutic massage, psychotherapy, energy healing, integrative health coaching, perinatal yoga, perinatal support groups, lactation support services, and labor and postpartum doula services.

REIKI BOSTON REIKI MASTER

34 Lincoln St, Newton Highlands 617-633-3654 BostonReikiMaster.com Are you stressed from the pressure of your job, home life, kids or an illness? Do you want to feel calm and relaxed? Experience reiki. Certified Reiki Master/Teacher with over 20 years’ experience in energy medicine providing pure Usui Reiki healing/relaxation sessions.

BRENNER REIKI HEALING

324 Central St, Newton 02466 617-244-8856 Elise@BrennerReikiHealing.org BrennerReikiHealing.org Providing you with reiki healing sessions, reiki meditation and reiki training to support you in reaching your goals of mind-body-spirit wellness and wholeness.

CRYSTAL SOUND HEALING/ SACRED SONG REIKI 978-897-8846 SacredSongReiki@yahoo.com SacredSongReiki.com

Services include: (John of God) Crystal Bed Healing with Crystal Singing Bowls; Sound Healing; Sound Healing with Reiki; reiki. Release stress, reduce pain, boost your immune system, lower blood pressure, more energy, clarity of thought. sessions and appropriate referrals where necessary.

SLEEP APNEA (SNORING) DR. YASMIN’S HOLISTIC DENTAL 284 Harvard St, Brookline, MA 02446 617-684-1883 YasminChebbiDMD.com

Do you have sleep apnea but hate your CPAP? Instead you could be wearing an Oral Sleep Appliance that stops sleep apnea without wires, machines or electricity. It is approved by the FDA and is covered by most medical insurances. Stop snoring and start sleeping better. Ask us how. See ad, page 21.

TANTRA/SACRED SEXUALITY SACRED TEMPLE ARTS

Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 SacredTempleArts.com Ready to have better sex and love your life more, partnered or not? Holistic, cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In-person and/or virtual sessions and programs. See ad, page 27.

THERMOGRAPHY METROWEST THERMAL IMAGING Susan Shaw Saari, LAc, CCT, MEd, MAOM, Diplomate in Acupuncture (NCCAOM) 781-899-2121 Sue@Thpclinic.com MyThermography.com

A clinical imaging technique that records thermal patterns of the body to help diagnose and monitor pain or pathology in any part of the body. See ad, page 22.

WELLNESS RESOURCES BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 11.

WELLNESS CENTER NEWTON CHIROPRACTIC AND WELLNESS CENTRE Julie Burke, DC 617-964-3332 Info@WellAdjusted.com

YOGA CECILE RAYNOR

Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 OffTheMatYogaBlog.com Your yoga can release or create tension depending on the quality of your daily movements. Learn to let your postural mechanism work for you and notice excess body tension ease away on-and-off the mat.

All of us here at Natural Awakenings wish you a

Happy New Year! Be sure to let our advertisers know you found them in

January 2020

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