Natural Awakenings Greater Boston/Rhode Island January 2023

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Natural Awakenings

letter from the editor

The more I read, the more I realize how important it is to filter the information we are fed based on what resonates personally. Books, magazines, social media, television, billboards; wherever you look, there is information being presented for our general consumption that manifestly creates conflicts.

For every study that shows result "x" it seems there’s another creeping in around the corner with result "y" in direct contrast. One day butter, eggs and coffee are bad—the next we’re told they’re good. It’s easy to see how daunting and exasperating it can be for anyone to make confident decisions about health choices amid the noise.

Rather than make myself crazy trying to follow someone else’s rules, I tend to deal with this issue by educating myself more on each topic by reading more, reaching out to respected authorities on the topic or simply “feeling it out” to see what resonates the most with me. It’s good to remind myself that there are over 8 billion people in the world which includes over 8 billion unique constitutions that each require an individual approach for optimal health.

Here at Natural Awakenings, we work hard to bring the most upto-date information available and encourage readers to take what resonates and leave the rest. Our hope is that you always find at least one little nugget that helps improve the quality of your life.

This month’s national feature article from writer Sheryl Kraft, “Brain Power Boosters: Tips to Preserve Memory at Any Age,” offers practices we can adopt to nourish and optimize our brains. From food, supplements, medicinal herbs and sleep—there’s lots we can do that may keep our brains sharp.

Our local feature from Integrative and Functional Dietitian Alora Frederick, “Dietary Diversity: Try the 30-Plant Challenge,” provides the opportunity to put your resolution power to the test. While not eliminating animal-based foods, this challenge focuses on improving the diversity of the gut microbiome through the incorporation of at least 30 different plant foods each week. Let us know if you try it—we’d love to hear your results.

With warm wishes for a healthy and happy 2023!

Peace, Maisie

GREATER BOSTON/ RHODE ISLAND EDITION

PUBLISHER Maisie Raftery MANAGING EDITOR Nancy Somera ADMINISTRATIVE ASST. Carolyn Coogan DESIGN & PRODUCTION Courtney Ayers Zina Cochran

CONTRIBUTING WRITERS Kirby Baldwin

Alora Frederick Brooke Goode

Sheryl Kraft

Marlaina Donato

Lorraine Maita Julie Marshall Tom O'Bryan

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Two Cups of Tea May Avert Early Death

A few cups of black tea a day might help to avoid an early death, a study published in Annals of Internal Medicine suggests. Among nearly half a million adults ranging from 40 to 69 years old, those that consumed two or more cups of tea a day saw a modest, but lower risk for all causes of mortality over a median follow-up of more than 11 years. Participants of the large cohort study, called UK Biobank, self-reported tea intake from 2006 to 2010, while researchers noted mortality from all causes, including cardiovascular disease, ischemic heart disease, stroke and respiratory disease. The researchers concluded that drinking more than two cups of tea per day can be part of a healthy diet.

Different Fibers Produce Different Results

Although high-fiber diets reduce the risk of heart attack, stroke and cardiovascular disease, the latest research from Stanford University indicates that not all fibers are equal in their effect on different species of probiotics in the intestines. Arabinoxylan, which is common in whole grains, was found to reduce cholesterol naturally and was easier to digest than long-chain inulin, which is found in onions, chicory root and Jerusalem artichokes. Commonly used for weight-loss products, inulin was linked to a modest decrease in inflammation markers and an increase in Bifidobacterium, a “good” gut microbe; however, at high doses it increased inflammation and raised the possibility of liver damage.

Glycine and NAC May Delay Aging

A new clinical trial by researchers at Baylor College of Medicine, in Houston, found that a combination of N-acetyl cysteine and glycine (GlyNAC) boosted glutathione—often referred to as the body’s master antioxidant—and improved or reversed many signs of aging. Twenty-four older adults and 12 young adults were studied. The older group was randomized to receive either GlyNAC or a placebo for 16 weeks, and the younger adults received GlyNAC for two weeks.

Participants were studied before, after two weeks and after 16 weeks of supplementation to assess glutathione concentrations, oxidative stress, mitochondrial fatty-acid oxidation, molecular regulators of energy metabolism, inflammation, endothelial function, insulin resistance, aging hallmarks, gait speed, muscle strength, walking (via a six-minute test), body composition and blood pressure. Supplementing with GlyNAC in the older adults was found to improve or correct these markers. Researchers concluded that this nutritional supplementation was a safe, well-tolerated and effective method for improving or reversing multiple, age-associated abnormalities to promote health in aging adults.

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Marek Studzinski/Unsplash.com

Multiple Benefits for Early Rising Active Seniors

Older adults that consistently get up early and stay active throughout the day are happier and perform better on cognitive tests than those with irregular activity patterns, according to a new study led by researchers at the University of Pittsburgh. The researchers studied 1,800 adults 65 or older and divided them into four subgroups of activity patterns: earlier rising/robust, shorter activity duration/less modellable, shorter active periods/very weak and later activity offset/very weak. Both groups with weak rhythms had twofold odds of clinically significant depression symptoms and cognitive performance deficits. As we age, disruption in activity patterns may be common. More research is needed into why earlier and robust patterns appear to be protective and whether modifying disrupted patterns improves health outcomes.

Individualized

inspirationWelcoming the Unknown

by Marlaina Donato

Ushering in a brand-new year can be filled with hope, but it can also feel as daunting as a blank sheet of paper. We might pause at the threshold with pen in hand, recounting past mistakes and failures, hesitant to make our mark. The unforeseen is like a stranger, easy to mistrust. Dreading the unknown can be a self-sabotaging habit that obstructs the view and keeps us wishing instead of living.

Nature’s great gift is her constancy of seasons, but she thrives on change. Despite the human propensity for clutching what is familiar and predictable, we do best by leaving the door ajar for the unexpected. If we are fortunate, we will have 12 more months to have another go at it.

Setting a place at the table for delight shifts our frequency from resistance to receiving our highest good, and swapping anxiety for excitement can be a spiritual practice during our most uncomfortable moments. Instead of making a resolution, what if we made the simple decision to not believe our fears?

With no concept of limitation or worry of scraped knees, we once learned to walk, happily undiscour-

aged when we stumbled. That first spark of eager curiosity remains deep in our memory, not confined to youth. Embracing possibility this year can be a subtle, mantra-in-motion as we go through our days, a cellular willingness to expect an outcome tailored specifically for us. Here are some prompts for embracing possibility: 

On scraps of paper, write down 12 things you have postponed doing or trying and keep them in a special canister. Pull one out each month and follow through with joyful anticipation. 

Witness the sunrise once a week and designate it as an opportunity to open your heart and mind to the new and glorious. 

Change things up in the kitchen: Buy new dishes and donate the old to a local thrift store. Try a new food every week and explore herbs and spices not usually in the cupboard.  Notice something in your daily surroundings that might have gone unnoticed before.

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

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Brain Power Boosters

Tips to Preserve Memory at Any Age

by Sheryl Kraft

Although it is completely normal to feel like our memories are failing us as we get older, this is not the time to panic. Regardless of age, it is always possible to learn, store and recall information, and there are numerous practices we can adopt to nourish and optimize our brains. Whether we’re looking for the car keys in all the wrong places or experiencing way too many tip-of-the-tongue moments, it may be high time to adopt the brain-boosting recommendations by these four experts.

Eating for Cognitive Power

“Having a better memory now and in the future means taking care of your brain and making the right lifestyle choices to slow down the aging process,” says Annie Fenn, M.D., founder of BrainHealthKitchen.com, who believes that what we choose to eat is one of the most significant decisions we make each day.

Foods high in antioxidants like vitamins C and E, beta carotene and selenium have been shown to slow age-related memory loss. Think berries, grapes (which contain resveratrol, a memory-enhancing compound), beets, broccoli, almonds, avocados, carrots, eggs, salmon, onions and dark, leafy greens.

Avoid foods high in saturated and trans fats, which can increase “bad” cholesterol and lower “good” cholesterol. Studies find that high cholesterol diets can increase the risk of memory loss, among other cognitive functions.

Whole grains and legumes like cracked wheat, whole-grain couscous and lentils are complex carbohydrates that boost the brain

by providing a steady, sustained supply of glucose, and are high in folate, the memory-boosting B vitamin.

Finally, don’t forget to include culinary herbs like curcumin, rosemary, saffron, oregano and mint. They all help support brain health, especially saffron, which contains a potent constituent called crocin that is associated with slowing cognitive decline in human and animal studies.

Brain-Nourishing Supplements and Stress Reduction

Wendy Warner, M.D., the founder of Medicine in Balance, an integrative healthcare practice in Langhorne, Pennsylvania, recommends Ginkgo biloba (one of the oldest living tree species in the world) and ginseng, which have both been found to help enhance memory with their neuroprotective and antioxidant effects. Noting that the brain works best with adequate nourishment, she asserts that these supplements can play a role in increasing blood circulation to the brain, thus improving its function.

Also on her list are Bacopa monnieri for its antioxidant capacity, Rhodiola rosea for its neuroprotective and antioxidant effects and licorice (Glycirrhiza glabra) for its ability to increase circulation in the central nervous system.

Warner recommends regular stress management techniques like yoga, qigong and tai chi as well, noting, “These all help lower inflammation and cortisol (an inflammatory stress hormone) and have been shown to improve memory.”

Medicinal Herbs for Mental Clarity

Heather Houskeeper is a certified herbalist, long-distance hiker and author. When venturing out into the wild, she is able to spot and identify hundreds of medicinal herbs, including her favorite, top five memory boosters, starting with Ginkgo biloba, as well as:

ROSEMARY (Rosmarinus officinalis) supports healthy blood flow to the brain. It can be enjoyed through food, tea or diffused as aromatherapy.

ASHWAGANDHA (Withania somnifera), traditionally ingested as food or tea, can support mental alertness, focus and clarity of mind. Mix ashwagandha powder with warm milk, hot water or broth.

HOLY BASIL

(Ocimum tenuiflorum) is rich in antioxidants and supports cerebral circulation. Enjoy this delicious and fragrant herb as tea up to three times per day, use in cooking or take as a tincture.

GOTU KOLA (Centella asiatica) is a restorative herb that can support alertness and mental clarity. It is also popularly used as a tea, tincture or extract for up to 14 days at a time.

Slumber Savvy

Insufficient sleep can result in a variety of cognitive problems, including memory loss. Those suffering from obstructive sleep apnea (OSA), a common sleep disorder condition that affects breathing, should not ignore it.

High-quality sleep is key to reactivating memories, especially recalling the names of people we’ve recently met, according to Northwestern University researchers. Other experts have reported a strong association between sleep and the

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formation of memories. Strive for uninterrupted and deep sleep, as follows:

n The ideal amount for most adults is between seven and nine hours a night.

n Wind down before bed with a consistent routine like reading, stretching or meditation.

n Keep the bedroom cool—somewhere around 65° F— and dark.

n Shut off all electronics.

n Avoid late-day caffeine, alcohol and spicy, heavy meals too close to bedtime.

Treating OSA is important to improve both sleep and brain health, says Thomas M. Holland, M.D., of the Rush Institute for Healthy Aging, explaining, “Impaired sleep can lead to biochemical processes that can impact memory and cognition.”

Sheryl Kraft writes about health and wellness for Sage by Gaia and a variety of print and online media sources. Visit SherylKraft.com and SageByGaia.com to read more of her work.

Dietary Diversity

Try the 30-Plant Challenge

by Alora Frederick

With the new year comes new intentions for improving health and well-being. According to the Journal of Clinical Psychology, only around half of the people that make New Year’s resolutions are successful. Of all the resolutions made, more than half are related to health. What may distinguish a successful resolution from an unsuccessful one is whether or not it is SMART: specific, measurable, attainable, relevant and time-bound. The numerous New Year’s diets, detoxes and cleanses are not attainable and relevant. A temporary, extreme change in dietary changes does not merit lasting, sustainable results. Fortunately, there are SMART and simple resolutions that will merit beneficial health outcomes that last.

A common New Year’s resolution is to “eat healthier”, but this is not specific enough to create significant change. Alternatively, a SMART goal would be to participate in the 30-Plant Challenge. The 30-Plant Challenge is the simple yet specific goal of incorporating at least 30 different plant foods into our diet each week. This not only includes fruits and vegetables but also encompasses grains, beans, nuts, seeds, herbs and spices.

This challenge was born from the research done by The American Gut Microbiome Project. This project has found that a diet with a variety of fibers and resistant starches supports a more diverse microbiome. Microbial diversity is key for the well-being of the microbiome, which also translates to the well-being of the whole body. Their research also found that eating at least 30 plants a week increases short-chain fatty acid-producing bacteria. Increased short-chain fatty acid production will greatly aid in many health-related New Year’s resolutions. This is because they improve intestinal cell

health, support the immune system, decrease inflammation, decrease the risk of colorectal cancer and support a healthy metabolism.

The 30-Plant Challenge does not omit animal-based foods, rather it places an emphasis on consuming a variety of plant-based foods. Additionally, there is some flexibility with the timeline of the challenge from as short as one week to one month at the start. Eventually, the goal would be to regularly incorporate at least 30 plant-based foods on a weekly basis. However, each individual should strive to take it one week at a time in order to prevent overwhelm and retraction of the resolution. What makes the 30-Plant Challenge different than other dietary programs is that it can be completely personalized. The 30-Plant Challenge can work for any personal preference for food, cultural food choices or dietary restrictions. As long as 30 different plants are consumed, it does not matter which plant-based foods they are.

The approach and structure of the challenge can also be tailored to the individual. The plant foods could be divided equally to eat four to five different plants a day, or several in a smoothie or single meal. Smoothies could easily incorporate fruits, vegetables, nuts and seeds; for example, a mixed berry smoothie with almond butter, chia, flax and spinach. Warming up with soup is another practical way to load up on plant foods. There could easily be 10-plus plant foods in a single soup recipe.

The 30-Plant Challenge is the perfect way to create dietary diversity, improve well-being and participate in a New Year’s resolution that will stick.

Alora Frederick, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at JohnsonCompounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute introductory call at NaturalCompounder.com/Alora.See ad on page 17 and Resource Guide on pages 34 and 35.

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wise words Milton Mills

on Optimizing Health with a Plant-Based Diet

by Julie Marshall

Milton Mills, M.D., practices internal medicine and critical care in underserved communities in Washington, D.C., and Northern Virginia. He advocates switching to a whole-food, plant-based diet and eliminating animal-derived dairy. As medical director of the nonprofit Center for a Humane Economy, he is currently leading a national campaign backed by 31 members of Congress to promote the free dissemination of plant-based alternatives to dairy (especially soy milk) in U.S. public schools. An impactful public speaker and preventative healthcare advocate, Mills has co-authored articles dealing with racial bias in federal nutrition policy. He graduated from the Stanford University School of Medicine and completed residency training at the University of California San Francisco, in Fresno, and Georgetown University Hospital, in Washington, D.C.

What prompted you to advise patients to go meat- and dairy-free?

I became a vegan in my late teens and that’s what led me to a career in medicine. Some friends in my [Seventh-day Adventist] church were making the switch, and I joined them. What happened was undeniable. I was sleeping better, I had high energy and I felt mentally clear. I wanted to study medicine to learn more about what else a vegan diet could improve.

What kinds of health issues can a vegan diet address?

A plant-based diet can address all of the major health issues. Cardiac disease is clearly shown to be directly related to eating animals because of saturated fats. There is a reason that patients recovering from heart events are medically advised to eat plants and eliminate meat, fish and poultry. One National Institutes of Health study shows that a vegan diet can even reverse heart disease.

Avoiding dairy addresses breast and prostate cancers, because dairy contains growth- stimulating proteins and hormones which signal growth, but not in a good

way. When we are infants, we drink breast milk to stimulate growth, but as adults, dairy signals the growth of tumors, lipomas or cysts. And what is alarming to me is that Black men are twice as likely to die from prostate cancer than white men.

Type 2 diabetes likewise can also be avoided or reversed. I’ve had several patients who have been able to stop needing their medications. From my experience, a vegan diet also addresses autoimmune diseases, rheumatoid arthritis and dementia. Animal protein carries hormones and saturated fats, which is arguably why we are seeing unnatural early puberty in our kids.

What are the common difficulties of switching to a meatless diet?

I thought that I would never be able to change, because my mom made the greatest pork chops. But as soon as I realized that the drive to eat meat is all about habit and

is emotion-based, I asked God for help, and he answered. I advise my patients to find help for themselves on how to break their habit, too, rather than toy with it. If you are an alcoholic, do you allow yourself to only drink on some days? It’s also important to realize that we need calories for energy. Salads are great, but humans are not rabbits, and we need a variety of good protein sources, such as beans, grains, root vegetables and legumes. Being vegan is like sex, if you aren’t enjoying it, you aren’t doing it correctly.

How is a vegan lifestyle impacted by race, faith and animal welfare?

We know that more than three-quarters of Black people suffer medically from dairy, while our national school lunch program offers zero alternatives to dairy. That’s racial inequity. Growing up as a Black man in society and being constantly dismissed prepared me

to not be afraid to be outspoken as an advocate for a plant-based diet. I have learned that as long as I form my opinions on science, ethics and morals, I can defend them without fear or shame.

On faith, if you read the Bible, it literally says humans are built to eat plants, which reaffirms that being vegan is spiritually healthy, too. And when it comes to animals, there is nothing more destructive and harmful to animals and humanity than factory farming. But most people don’t see it because we hide evils behind closed doors. When a creature feels pain and suffering because of humans, I think that comes back to us in different ways, and we all pay the price. But we can stop this type of evil and get ourselves incredibly healthy, too, by choosing to eat plants.

Julie Marshall is a frequent contributor to Natural Awakenings magazine and works for the nonprofit Animal Wellness Action, based in Washington, D.C.

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Cooling the Fire Within

Healthy Eating Tips to Ease Chronic Inflammation

by Tom O’Bryan

Putting more thought into what we eat and why may be among the most important factors in determining how long we live. Researchers in Norway recently compared the long-term effects of a typical Western diet to an optimal one, and their findings can be a source for inspiration. The optimal diet had a substantially higher intake of whole grains, legumes, fish, fruits, vegetables and a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages and refined grains.

According to their results, a sustained change from a typical Western diet to the better plan can make a big difference on life expectancy. Here are their predicted impacts on longevity for people after starting— and sticking to—an optimal diet:

Start at age 20—women add 8.4 to 12.3 years; men add 9.4 to 14.3 years

Start at age 60—women add 6.2 to 9.3 years; men add 6.8 to 10 years

Start at age 80—women and men add 3.4 years

So, it is never too late to start a positive activity.

This improved diet gets to the underlying causes of most of the reasons Americans die. According to the National Institutes of Health, 14 of the top 15 causes of death in 2019 were chronic inflammatory diseases. This means it is more than likely that the cause has existed for a long time under the surface (chronic), with too much inflammation for too long (inflammatory),

affecting the brain, cardiovascular system, blood sugar system or wherever there is a genetic weak link (disease). Rather than ask what the ailment is, ask, “Where is the longterm, hidden inflammation coming from that is fueling this disease?”

Dr. George Slavich, founding director of the Laboratory for Stress Assessment and Research at the University of California in Los Angeles, says that understanding when inflammation promotes either good or poor health and how and when to intervene to reduce inflammation-related disease risk, “should be a top scientific and public priority.” Identifying and reducing individual triggers of inflammation opens a path to regenerating a healthier, younger individual.

Not all inflammation is bad. Timelimited increases in inflammation are critical for promoting wound healing and recovery, as well as reducing the spread of communicable infections. Humans would not have lived very long without a well-developed internal protection from threatening environmental triggers such as bugs, parasites, viruses, mold, fungus and bacteria. For better health outcomes, we need to address excessive systemic inflammation. There are many likely contributors to the fueling of inflammation, but one of the most common sources is what is on the end of our fork. Begin there.

LIFESTYLE HACK 1: If there is one prime directive for better health, it is to focus on living as much of an anti-inflammatory lifestyle as possible. Become more aware of the daily environmental exposures that ramp up inflammatory genes. Know, for example, what chemicals are used on the soil in which the food is grown or sprayed with before it is harvested. Then, armed with this knowledge, choose a better alternative, like organic and regenerative organic foods. As enough anti-inflammatory messages are accumulated, a reversal in the direction of health is possible.

LIFESTYLE HACK 2: Food is the most common source of gasoline on the fire of inflammation. Dr. Deanna

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Minich, president of the American College of Nutrition, recommends the Rainbow Diet, which acts like a fire extinguisher to put out the excess inflammatory fire in the body. Selecting multiple colors of fruits and vegetables at every meal tempers the inflammatory cascade. Strive over time to eat 50 different fruits or vegetables per week.

Begin today. Just bringing up to awareness the question, “Is this food inflammatory or anti-inflammatory?”

will feed our health habits, and over time, healthier habits equal a healthier life.

KnoWEwell Chief Health Officer Dr. Tom O’Bryan, DC, CCN, DACBN, is an internationally recognized expert on gluten, bestselling author and speaker focused on food sensitivities, environmental toxins and the development of autoimmune diseases. He is a chiropractic doctor, certified clinical nutritionist and the founder of TheDr.com

bons, until reaching the seeds at the core of the zucchini, which can be discarded. For “spaghetti”, use a spiralizer, mandolin or knife. The spiralizer is the easiest option. With a mandolin, hook up the julienne attachment for perfectly formed noodles. If using a knife, cut the zucchini into thin slices, stack them up and cut again lengthwise into thin strips. Discard the core.

Salt the zucchini noodles, let sit for a few minutes, then massage and squeeze the water out. Drain any excess liquid.

Zucchini

Pasta with Salmon and Artichoke

Yield: 4 servings

6 zucchinis, medium to large, firm and straight, cut into “noodles”

2 lb fresh, wild salmon fillets, skin removed Sea salt and pepper

2 Tbsp high-heat cooking oil (avocado or grapeseed)

3 Tbsp olive oil

4 Tbsp shallots, minced

4 cloves garlic, minced 8 artichoke hearts (in water), quartered

1 lemon, zested and juiced

4 Tbsp fresh parsley, chopped Pinch of cayenne

6 slices crumbled, crispy turkey bacon; crispy bacon; or crispy pancetta

Zucchini can be fashioned into noodles one of two ways. For “fettuccine”, use a potato peeler to produce long, flat noodles or lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away rib-

Season the salmon with salt and pepper. In a large pan, heat the avocado oil over medium to high heat. Add the salmon, top sidedown, and sear until golden and crispy, then turn over to finish cooking. Cover only with a splatter screen, or it will not get crispy.

In a wok or large pan over medium heat, add the olive oil and shallots, and cook until soft. Add the garlic and cook for 1 minute. Add the zucchini noodles, increase the heat to medium-high and cook for 2 minutes. Add the artichokes and lemon zest, stir to combine and cook for 1 minute. Turn off the heat and add the parsley, lemon juice and cayenne; stir to combine. Add the bacon and adjust seasonings to taste.

Distribute evenly on 4 plates or low bowls. Place the salmon on top and serve with extra lemon.

Recipe courtesy of Dr. Tom O’Bryan.

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Fitness Delivered

Benefits of an In-Home Personal Trainer

by Kirby Baldwin

It’s a new year—the perfect opportunity to set positive intentions for a fresh start. One of the most popular New Year’s resolutions is to be healthier, but according to research, only 46 percent of people that set such a goal are successful in keeping it at the six-month mark, largely due to having unrealistic expectations or not keeping track of progress. To detox from the holidays, look and feel better—and stick to a resolution without becoming another statistic—an in-home personal trainer may be the perfect solution.

Benefits of In-Home Personal Training

According to Jenna Scott, of J Scott Wellness, an American Council on Exercise-certified trainer and health coach who has worked as a personal trainer for more than 15 years, “The benefits to in-home training are countless. It takes many of the perceived (or not-so- perceived) obstacles out of the equation. From taking out travel time in our busy day to simply feeling more comfortable in our home, in-home training is a great alternative to the traditional gym.”

Because workouts are individually tailored to each client, they can be more efficient and effective. For those with busy schedules, in-home personal training provides the consistency needed to attain fitness goals with the added benefit of convenience—no commuting to a gym, waiting for equipment or finding child care. It can also be done at any hour of the day, rather than within the confines of a gym’s hours. Some people may be hesitant to go to a gym,

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and the privacy of working out in the comfort of a living room is a boon for those that feel self-conscious when exercising in a group environment.

The rapport that may develop between a trainer and client can provide the accountability and motivation to meet goals, and the gratification that comes from seeing results quickly can reinforce the behavior. It is much more difficult to get into a workout rut when there is another person present, continually customizing the workout program and providing motivation and inspiration.

Casey Mahoney, a busy mom and volunteer who works out with an in-home personal trainer, says, “The main benefits for me of working with an in-home trainer are accountability and comfort. There is something to be said for training in the comfort of

your own home. It can also be a time saver! I know I can always find other things to fill my time and not make working out a priority. It is much harder to cancel on someone coming to your house than it is to cancel your trip to the gym!”

An added bonus to seeing quick physical gains is the mental fitness that comes with it; numerous studies show that exercise causes the brain to release feel-good chemicals (endorphins) that make people feel happier and less stressed. Research also points to exercise as a source of more energy and an immune system boost. Because a personal trainer will take an individual’s health history into consideration—whether

it’s a surgery, a physical limitation or the recent birth of a child—in-home personal training is beneficial for all levels of fitness, even beginners.

How to Get Started

According to Scott, “Do your research. Ask where they were certified and what type of insurance they carry. Don’t be afraid to ask questions.” Because a personal relationship is foundational to in-home personal training, it is important to find someone that makes us feel comfortable and motivates and inspires us to achieve goals and create positive changes.

In-home personal training comes at different price points. For those

seeking a more affordable option, invite a couple of friends over to the house for a semi-private or small group training session. This format provides all the benefits of in-home personal training at a more accessible cost, with the added benefit of a more social environment.

Leveling up our physical fitness this new year will take dedication and commitment, and adopting an exercise program with the guidance of a personal trainer in the comfort of home may be the perfect strategy to stick to new, healthy habits for the long haul.

Kirby Baldwin is an editor and writer for the KnoWEwell Regenerative Whole Health hub.

More than Skin Deep

Healing the Heartbreak of Psoriasis

by Lorraine Maita

Psoriasis affects approximately 3 percent of the U.S. population. According to Dr. Mark Hyman, founder of the Institute of Functional Medicine, the condition involves terrible suffering from scaly, itchy, inflamed and peeling skin; aching joints; burning genitals; broken nails; and the resulting depression that inevitably comes from such conditions—all of which explains why it is often referred to as “the heartbreak of psoriasis.”

The Cleveland Clinic describes psoriasis as an autoimmune condition of the skin. The immune system of people with psoriasis overreacts, causing inflammation and an overly rapid growth of new skin cells, which in turn causes a buildup on the surface that creates the appearance of scaling, but the effects are much more significant than cosmetic.

Psoriasis is associated with psoriatic arthritis, ulcerative colitis, Crohn’s disease, autoimmune thyroiditis, lymphoma and cardiovascular disease. The National Psoriasis Foundation (NPF) describes a link between psoriasis and cardiovascular disease and metabolic syndrome known as the “march of psoriasis”. Widespread inflammation may cause insulin resistance that triggers cells lining the blood vessels to malfunction, potentially leading to atherosclerosis and heart attack or stroke. The ailment also increases the risk of diabetes, obesity and high cholesterol.

Traditionally, psoriasis is treated with steroids and immunosuppressive drugs that can be harsh on the body and quite expensive while failing to address its root cause. Alternatively, the functional medicine approach is to treat the disease’s underlying causes: inflammation and triggers.

“I have psoriasis,” says Dr. Brad Shook, a chiropractic physician and member of

The Institute of Functional Medicine. “I worked hard, and I’ve had my psoriasis and my autoimmunity under control and in remission. Through functional medicine, we can identify these drivers and help you to unwind this process, heal your body and then through that process of healing, you learn what the triggers were.”

Psoriasis Triggers

Functional medicine practitioners use the acronym STAIN to categorize five triggers that activate inflammation and psoriasis: stress, trauma or toxins, antigens or adverse food reactions, inflammation or infections and nutrition. Removing these triggers allows for healing.

Stress

Psoriatic patients report worsening of symptoms with stress. Modulating the reaction to stress and adding relaxation techniques can calm the inflammatory response. Practicing relaxing activities such as deep belly breathing, yoga, tai chi, prayer, meditation, visualization, Heartmath, massage, acupuncture or biofeedback can relieve stress. Exercise can also release endorphins that reduce pain perception.

Trauma or Toxins

The NPF states that physical trauma can induce the development of psoriatic plaques. Toxins such as smoking and alcohol have been shown to increase the risk and severity of the disease. Obesity may also play a role in worsening symptoms because toxins are stored in fat, which emits inflammatory cytokines. It’s recommended to maintain ideal weight, abstain from smoking and alcohol consumption, and avoid trauma. Detoxifying and removing heavy metals can decrease the inflammatory response, as well.

Antigens or Adverse Food Reactions

Studies show that a Western diet rich in sugar and fat leads to an imbalance in gut bacteria known as dysbiosis. These harmful bacteria may contribute to psoriasis. Allergens or reactions to food can cause increased intestinal permeability, or leaky gut. The most common triggers tend to be wheat and dairy.

The Chopra Center recommends the 4 R Gut Healing program. Removing foods patients are sensitive to is key to calming down the immune system, as well as avoiding sugar, wheat, dairy and processed foods. To improve

the gut, replace digestive enzymes, replenish healthy bacteria with a probiotic and repair the gut lining with butyrate or L glutamine.

Inflammation or Infections

To diminish inflammation, modify the diet to include more anti-inflammatory omega-3 fats found in fish, avocado, nuts, seeds and olives, and fewer inflammatory omega-6 fats found in wheat and dairy. Look for and eradicate hidden infections. Decrease inflammation with a high-quality fish oil, curcumin, probiotics and a whole foods diet free of food sensitivities.

Nutrition

Studies show that having adequate amounts of vitamins A and D, fish oil, probiotics and zinc are important for maintaining both a healthy gut and a healthy immune response. Supplementation can be helpful in maintaining appropriate levels of these vital nutrients. Some patients using topical vitamin D products found they had effects similar to topical corticosteroids.

“When I started working at the Ultrawellness Center, I learned about how to address the root causes of a problem, not just the symptoms, and have found a new way of approaching psoriasis,” says Adonica Nichols, a psoriasis patient and a licensed practical nurse at the center, in Lenox, Massachusetts. “Living with psoriasis is still an everyday struggle for me, but I have implemented many of these changes in my diet and lifestyle over the past several months, and I am feeling better than I ever have.”

Psoriasis is a multifaceted, complex illness that may require a deeper look at the triggers. A functional medicine physician can offer a systematic approach to uncover and remove these triggers, helping patients heal from the heartbreak of psoriasis.

Board-certified in integrative, anti-aging and internal medicine, Lorraine Maita, M.D., is an award-winning functional medicine specialist and author in Short Hills, NJ. For more information, visit HowToLiveYounger.com.

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Health in a Smile

A Holistic Solution to Impaired Mouth Syndrome in Children

by Brooke Goode

One of the first things we notice when we meet someone is their smile, so it is easy to understand why children with crowded teeth might be self-conscious when they encounter new people. But the condition is not just a cosmetic concern. “Teeth crowding are surface markers of structural chaos below,” says Felix Liao, DDS, author of Your Child’s Best Face: How to Nurture Top Health & Natural Glow. Dental crowding results from a deficiency in jaw growth, which can contribute to a partially stunted face, narrower airway, poor sleep and consequent learning and behavior problems.

According to a recent medical research review, its prevalence among children and adolescents is up to 84 percent. Fortunately, parents can take steps to nurture healthy dental/facial development in their children so that there is enough room for all 32 teeth to line up straight and for the tongue to operate between the two jaws without occupying the airway.

Crowded teeth are the tip of an iceberg called Impaired Mouth Syndrome (IMS), a term coined by Liao in 2017 for a wide-ranging set of medical, dental and mood problems in children, from sleep and growth disturbance to respiratory infections and poor focus. According to a 2013 study by the Stanford Sleep Center, “Pediatric obstructive sleep apnea in non-obese children is a disorder of oral facial growth.”

IMS is an all-too-common condition that often goes undiagnosed, untreated or incorrectly treated. The result is a child that falls short of their full genetic potential and an adult that suffers recurring pain and fatigue. An underdeveloped maxilla—the upper jaw that also forms part of the nose and eye socket—can lead to a litany of symptoms, including teeth grinding, a weak chin and jaw pain, and may also impact the appearance of the face, causing imbalanced features. By contrast, a well-developed facial structure will support better breathing, sleep and postural alignment, and benefit from high cheekbones and full lips.

“Rarely does managing symptoms result in a healthy child,” says Ben

Miraglia, DDS, a board member of the American Academy of Physiological Medicine & Dentistry. IMS symptoms improve when the jaws are activated to grow to their full potential. This is now possible with a partnership between parents and a new breed of dentists known as Airway-centered Mouth Doctors (AMD) that receive specialized training on the syndrome and its treatment. These specialists work in the realm of whole health, looking at the interconnectedness of the body rather than individual body parts in isolation. They collaborate with other doctors and therapists, including myofunctional therapists that devise exercises for the mouth muscles and encourage nasal breathing. AMDs

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If you’re brave enough to say goodbye, life will reward you with a new hello.

~Paulo Coehlo

also work with dietitians to devise a bone-building diet free of the toxins, pollutants and chemicals found in processed foods that can impair normal facial development.

AMDs approach the condition without drugs or surgery, often without having to use braces which can result in a deflated mid-face.

By designing retainer-like oral appliances to be placed over the teeth, they spur the growth and alignment of the jaws to help widen the airway and support sleep.

Mouth structure and jaw alignment are foundational to wholebody health in children, and Liao’s vision for achieving thriving health in kids includes these recommended steps:

Early recognition by parents of IMS red flags in their child, including chapped lips, a weak chin, crooked teeth, dental cavities, disrupted sleep, slumped posture, fatigue, lethargy, hyperactivity and learning or behavior problems

Diagnosis of an impaired mouth by a trained AMD

Complying with AMD guidance, including the use of a professional oral expander appliance

Eating a non-inflammatory, bone-building diet

Following whole health team protocols to align the head, jaws and spine, and integrate mind, body and mouth

Growing the jaws is the groundbreaking solution to crowded teeth in children that parents have been hoping for. A plant will blos -

som more fully in sunshine than in shadow. The same can be said when it comes to a child’s smile and overall health.

Brooke Goode is the national editor for KnoWEwell, the Regenerative Whole Health hub.

2023

Natural Healthy Living Profiles

Throughout the year, Natural Awakenings strives to bring you the latest information and resources available for natural health, nutrition, personal growth, green living, fitness and creative expression. We are pleased to offer this special section of local Natural Healthy Living Profiles to support you in leading a healthy, balanced lifestyle.

Naturopathic and Functional Medicine

Personalized Medicine combines the expertise of Dr. Chrysanthi Kazantzis (Dr. Kaz), ND, MS, and Dr. Noelle Cardarelli, ND, DAc, to provide naturopathic and functional medicine care in a personalized approach with each patient to achieve optimal health. Patients are immediately put at ease while each doctor spends more than hour taking a thorough medical intake and physical exam to provide a customized treatment plan for individuals to take charge of their own health. This plan includes clinical nutrition, herbal medicine, supplements, homeopathy, reiki and craniosacral therapy.

Anasa

At Anasa Personalized Medicine, patients are introduced to the most up-to-date research and receive expert guidance and access to the newest functional lab testing and high-quality supplements and natural products. With a strong passion for helping people, the doctors are attentive, explain everything clearly and in a way that is easy to understand. Over the course of treatment, a trusting relationship develops as doctors support their patients’ health journey, always inviting questions along the way.

Services provided: Naturopathic medicine, clinical nutrition, functional lab testing, reiki treatments, craniosacral therapy, nutrigenomics, body composition analysis, infrared sauna.

Areas of specialty: Digestive conditions, thyroid conditions, Lyme disease, mold toxicity, diabetes and nutrition, chronic illness, mood disorders, prenatal, pregnancy and postnatal health.

Healing/healthy living philosophy: Naturopathic medicine is an ancient type of medicine that has been used for thousands of years in China, India and Greece. Now we are using that traditional medicine with modern-day research and science. As per Hippocrates' famous words, “Let food be thy medicine and medicine be thy food.”

Anasa Personalized Medicine, 245 Waterman St., Ste. 308, Providence, RI. For more information, call 401270-1742 or visit AnasaMedicine.com. See ad on page 8 and Resource Guide on page 36.

Anasa Personalized Medicine

Judith A. Swack, Ph.D. Healing from the Body Level Up

Judith A. Swack, Ph.D., biochemist/immunologist, Master NLP practitioner, certified hypnotherapist, mind/body healer and bestselling author is the originator of Healing from the Body Level Up (HBLU), an innovative and powerful methodology with transformative results. HBLU helps people get unstuck and eliminate struggles by clearing mental, emotional, physical and spiritual blocks to success. HBLU integrates biomedical science, psychology, hypnosis, NLP, applied kinesiology, energy psychology and spiritual techniques with original research on the structure of complex damage patterns.

She presents at national and international conferences, teaches at local community education programs and received the 2015 ACEP award for major contribution to the field of Energy Psychology.

Services provided: HBLU accesses the soul’s deepest wisdom (using muscle testing) to identify patterns that block individuals. HBLU then accesses a menu of mind/body/spirit techniques to eliminate these patterns, rapidly achieving results even when other methods have failed. Sessions are in person, by Skype or Zoom.

Areas of specialty: Heal from traumas, phobias, anxiety, PTSD, burnout and stress, depression, addictions, medical conditions including chronic pain, headaches, digestion problems, allergies and asthma, ADD, learning disabilities, physical injuries; ameliorate symptoms and extend life span in cancer, heart disease, high blood pressure, diabetes, autoimmune disease; eliminate cravings; create lasting weight loss.

Healing/healthy living philosophy: Clear unconscious self-sabotage so you can achieve success in all areas of your life.

Healing from the Body Level Up, Inc., 56 Pickering St., Needham, MA. For more information, call 781-4446940 or visit hblu.org. See ad on page 8.

Dr. Sherry Morrissette, DC, DACNB The Chiropractic Neurology Center of West Greenwich

30 years, Dr. Sherry Morrissette has been affecting her patients' nervous systems using a whole-body approach. She received her chiropractic doctorate from the Los Angeles College of Chiropractic in 1992 and went on to study functional neurology with the Carrick Institute, obtaining her Diplomate of the American Chiropractic Neurology Board Credentials. Later, Dr. Morrissette went on to pursue a specialization in pediatric chiropractic through Palmer College (Davenport Iowa) in 1997. More recently, in 2016, Dr. Morrissette became board-certified in neurofeedback and has become a leading expert in Rhode Island. She is also a member of the Disc Centers of America and has been certified to use a non-surgical spinal decompression table, a technology to rid patients of disc pain, leg pain and associated muscle spasms.

For

Services provided: Chiropractic adjustments, non-surgical spinal decompression, low level laser (class III b), red light therapy, Braincore neurofeedback, PEMF (Pulse and Bemer), oxygen therapy, food sensitivity testing, supplementation, detoxification programs and more. Her team utilizes QEEG’s, X-rays, MRIs, blood labs, urinalysis and many other tests to determine the underlying cause of the patient’s symptoms.

Areas of specialty: Treatment of both acute and chronic symptoms of the nervous system, chronic pain conditions, peripheral neuropathy, disc problems, leg pain, memory problems, balance issues, trouble sleeping and symptoms associated with ADHD and anxiety.

Healing/healthy living philosophy: Treat every person with a whole-body approach. Treatments are customized to best treat each individual patient. Her primary goal is to help the body obtain homeostasis (balance), especially involving the vagus nerve (the brain and gut connection).

The Chiropractic Neurology Center of West Greenwich, 16 Nooseneck Hill Rd., Ste. A, West Greenwich, RI. For more information, call 401-397-9948 or visit ChiroWG.com. See ad on page 18.

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Dr. Jean Marie Nordin, DDS, IBDM, ND Biological and Naturopathic Dentistry

Jean Marie Nordin, DDS, IBDM, ND, grew up on a farm in Kansas and learned the core values of hard work, helping others in the community and all-natural food. After completing dental school, she began her professional career at a dental practice in West Newton, where she met a like-minded dentist and business partner, Bob Evans, DMD. In April 2004, Jean and Bob opened Groton Wellness, a leading center for holistic health care. Founded on the principles of holistic dental health, that vision expanded from a biological dental practice into a full functional medicine center including functional medicine, a detoxification spa and an all-natural, farm-to-table café.

Dr. Nordin has a serious passion for learning and teaching. On top of her doctorate of dental surgery, she is board-certified as a naturopathic dentist and board-certified in integrative biologic dental medicine. She is also certified in Stress Management and Resiliency Training (SMART), developed by the Benson-Henry Institute in conjunction with the Harvard Medical School. Dr. Nordin now teaches to staff and other healthcare providers.

Services provided: Health-focused general dentistry, integrative biologic dental medicine and naturopathic dentist. We treat a wide variety of conditions from a toothache to heart disease, as well as autoimmune disorders and gut imbalance.

Areas of specialty: Biological dentistry, oral surgery, sleep solutions, chelation therapy, safe mercury removal.

Healing/healthy living philosophy: Our approach is a holistic ecosystem perspective, always educational, non-pharmaceutical whenever possible and interdisciplinary whenever appropriate. It’s simple and straightforward, in the service of your ultimate health goals.

Jean Marie Nordin, DDS, IBDM, ND, Groton Wellness, Mill Run Plaza, 493 Main St. (Rte.119), Groton. To schedule an appointment or for more information, call 978-449-9919 or visit GrotonWellness.com

Wendy Nadherny Fachon Environmental Educator and Host of Story Walking Radio Hour

Wendy Nadherny Fachon has long been aware of how the current environment affects people’s health and well-being. When she launched the Story Walking Radio Hour in June 2019, her objectives were to raise awareness of environmental problems and explore nature-based solutions. Her storytelling, as a nature walker and youth educator, and her article-writing for Natural Awakenings magazine led naturally into environmental education podcast production.

To date, Fachon has produced nearly 50 episodes and has accumulated more than 200,000 listeners. Her listener community is the key to growing awareness. Fachon urges all listeners to share favorite podcasts with friends and family. The Story Walking Radio Hour podcasts are free and can be found on the Dreamvisions 7 Radio Network website, under the Sustainable Living tab.

Most podcasts begin with sharing an educational story walk, often magically guided by nature. Each story sets the stage for guest interviews that introduce listeners to innovators and their solutions to pressing issues. Topics include bionutrition, mycoremediation, forest gardening and agrohomeopathy. Nature provides beauty, respite, aromatherapy, herbal and homeopathic remedies, and food to nurture the body and soul.

Areas of specialty: Environmental education and sustainable living podcasts, youth podcasting and voice instruction, online nature drawing workshops, storytelling and nature walks. She welcomes invitations to lead Zoom discussions.

Healing/healthy living philosophy : Nature is humanity’s greatest healer; however, nature requires humanity’s support with her own healing and restoration.

For more information, call Wendy Nadherny Fachon at 401-529-6830 or email StoryWalkerWendy@gmail. com. See ad on page 25.

Tamara Zentgraf Zentgraf Healing Arts

Tamara Zentgraf has been in the healing field for more than 30 years as a physical therapist and believes healing occurs on multiple levels. She has practiced and taught reiki for more than 20 years and has been a shamanic provider for three years. She incorporates these healing modalities at Zentgraf Healing Arts (ZHA), with locations in Lancaster, Massachusetts and Watertown, Massachusetts.

ZHA provides healing on a physical, mental and spiritual level. Tamara leads with a listening ear and compassionate heart to empower people to become the best version of themselves. For anyone that has experienced trauma, needs clarity regarding a difficult situation or is yearning to deepen their connection to spirit, a shamanic healing session can provide practical insight and pragmatic solutions to apply to one’s life and spiritual journey. It is a wonderful addon to a reiki session, an ancient, hands-on energy healing technique to improve health, increase tranquility and generalized wellness.

Services offered: Reiki, reiki classes, physical therapy, shamanic healing, shamanic technique instruction.

Areas of specialty: Musculo-skeletal dysfunction, pain management, energy medicine and spiritualbased manifestations of illness. Gentle, noninvasive results for chronic pain, anxiety, depression, sleep issues and general wellness.

Healing/healthy living philosophy: Health, healing and wellness involve physical, spiritual and mental wholeness. One cannot exist without the other.

Zentgraf Healing Arts, 155 Seven Bridge Rd., Lancaster, MA, and 22 Mt. Auburn St., Watertown, MA. For more information, call 978-875-2299 or visit Zentgraf HealingArts.com

The Flossery Integrative and Functional Dentistry

Dr.Yasmin Chebbi, DMD, FAGD, D-ABDSM, and Dr. Katie Eng, DMD, offer a different kind of dental care experience at The Flossery, a local, mercury-free, holistic dental practice in Waltham, Massachusetts. Applying gentle, personalized care, each patient is treated as a unique, whole person with an emphasis on prevention and conservative techniques.

Patients can choose from a variety of unique relaxation options to ensure they have a calming, comfortable visit. Some of them include aromatherapy scents, a personal selection of music, blankets and pillows, soft lighting or no overhead lights, safe CBD sedation options and more.

Dr. Chebbi is also the author of Eat, Sleep, Breathe Oral Health: Why Your Mouth Matters.

Services provided: Safe amalgam removal, treatment for sleep apnea and TMJ, oral microbiome testing, ozone therapy, virtual oral health consultations, functional orthodontics (Invisalign or similar), lab testing (CRP, HbA1C, mercury exposure, etc.), myofunctional therapy.

Areas of specialty: Alternative materials for dental restorations, amalgam filling removal, BPA-free fillings, biocompatible materials, dental implants and ceramic implants, Referral Myofunctional Therapy Services Nutritional counseling, oral appliance therapy (for sleep), oral microbiome testing, TMD therapy (custom night guards, etc.) tongue-tie release, wisdom teeth removal.

Healing/healthy living philosophy: We believe in the mouth-body connection and in finding the root cause of dental issues. Our kind and considerate team goes beyond brushing and flossing to help you live a healthy life free of toxins.

The Flossery, 32 South St., Ste. 100, Waltham, MA. For more information, call 781-894-0500 or visit MyFlossery.com.

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Bhavna Srivastava Master Soul Strategist, Spiritual Healer and Coach

Amy Chauvin Break Free Breathwork

Bhavna

Srivastava, the Golden Light, is a Master Soul Strategist, helping others awaken to their soul light and soul gifts. She is a reiki master, yoga teacher, healer and founder of Bhavna’s Wellness Group, a thriving holistic wellness business. A thought leader, coach and mentor, she helps people find their bigger purpose and create a lifestyle to shine their light and authentically move forward in their work.

Using her signature Golden Light Method, Bhavna shifts and transforms her clients, helping them express their life purpose and mission. She does it through one-on-one and group classes, workshops, masterminds and retreats and has provided deep soul readings, coaching, mentoring and healings for individuals and groups of more than 50,000 people with remarkable results. Her Shine Your Light mastermind program teaches individuals how to awaken the wisdom that is already within them and step more fully into their power.

In addition, she is a bestselling author of four books, an international transformational speaker and a philanthropist and founder of SavingPeople. org. Bhavna is holding a Love is the Foundation Retreat, in India, in April, to help attendees let go of traumas and experience the deep power of unconditional love in all aspects of life.

Services provided: Transformation coaching, mentoring, reiki healings, soul healing sessions, retreats, workshops, Shine Your Light mastermind and Women’s Unity Consciousness mastermind.

Areas of specialty: New growths, new breakthroughs and "aha" moments in life; helping others let go of limiting beliefs, self-doubts, low confidence, fears and more to manifest great relationships and more abundance.

Healing/healthy living philosophy: The Golden Light Healing Method heals people with unconditional love light.

Bhavna’s Wellness Group, 1120 Grafton St, Worcester, MA. For more information, call 508-970-5620, email BhavnaSrivastava@BHWellnessGroup.com or visit BHWellnessGroup.com.

Located at the Soul Sanctuary, in Coventry, Rhode Island, Amy Chauvin educates, inspires and helps others break free, transform their life, align with purpose and grow through her breathwork experiences and transformational programs. Certified in breathwork and reiki, she conducts private sessions virtually or in person at her studio space and travels the U.S. holding transformational events, retreats and workshops. She hosts high-powered breathwork events and special collaboration events locally and nationally.

As a transformation modality, breathwork is one of the simplest things we all have access to. Her style is a conscious-connected breath pattern that is reported to reduce stress and anxiety, and generate an overall feeling of lightness and clarity. Some known benefits include improved sleep, a new sense of knowing, awakening to a higher purpose and mission, deep relaxation and inner peace, and overwhelming feelings of joy and bliss.

Amy's breathwork program is a full circle experience, where clients recognize and energetically clear habits, opening them up to call in and manifest dreams that align with their purpose.

Services offered: Private breathwork, in person or virtually; reiki; breathwork events; the Break-Free Journey Experience, an eight-week total transformation program, held both privately and in a virtual group setting.

Areas of specialty: Breathwork, mixed with other modalities, as an integrative approach of mind, body, soul alignment.

Healing/healthy living philosophy: True health is full circle; eating right, moving, deep inner healing work, breathing right, sleeping well and having a proper mindset. Breathwork experiences can help from a subconscious level and catapult balance in these areas.

In-person sessions are at Soul Sanctuary, 808 Tiogue Ave., Coventry, RI. To view events and other offerings visit Linktr.ee/AmyChauvin, AmyChauvin.com or on Instagram @amychauvin.

COMMUNITY RESOURCE GUIDE

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.

Akashic Consulting

INTO THE AKASH WITH ASTRID! 401-617-8074 AstridMeijeruic@gmail.com rihha.org

Curious to learn how your other lifetimes are impacting your life? Ready to clear trauma, negative belief patterns, relationship dynamics, vows and soul contracts? Through consulting your Akashic Records, I facilitate the clearing of energies blocking your True Self, and coach you through conscious meaning-making to create the life you want.

Biomagnetism

AYAMAMA

Biomagnetic Pair Therapy and Herbalist Sessions with Alida Alidamm82@gmail.com Facebook.com/biomagnetismpairtherapyalida AyaMama.org

Biomagnetism is a therapy that helps to restore, maintain and support physical, emotional and mental health. It works by balancing the acid and alkaline levels (pH) of the body, destroying viruses, parasites, bacteria and fungi. See ad, page 13.

Brain Training

RI NEUROFEEDBACK | ZEN BRAIN

TRAINING

401-282-0230

RINeurofeedback.com

Most of us don’t realize how much we can benefit from training our brains. Like our bodies, our brains benefit from healthy exertion and positive attention. Many of us suffer from symptoms of brain dysregulation that vary from lethargy to mania, ADD to OCD, depression to anxiety. Training the brain can strengthen its response to these symptoms and provide a clarity, ease and peacefulness that is hard to describe until you experience it. Call today for a free discovery conversation.

Cannabis Dispensary

FULL HARVEST MOONZ

101 Plaistow Rd, Haverhill, MA 01830 978-702-4160

FullHarvestMoonz.com

A woman-owned, adult-use Cannabis Dispensary in Haverhill, MA. At FHM, we use cannabis to clear and raise the vibration of the energy body to bridge wellness from within mentally, emotionally and spiritually. See ad on page 13.

Chiropractic

MALCHAR CHIROPRACTIC AND WELLNESS CENTER

33 College Hill Rd, Bldg 30C Warwick, RI 02886 401-826-7600

MalcharWellness.com

I support healing in the modality, the Internal Family Systems or Parts Work. Together, we will explore your parts and how they support your system employing the leadership of your Self, or your inner resource.

MCARDLE CHIROPRACTIC AND WELLNESS CENTER

Catherine McArdle, DC Robert Sedlor, DC 2220 Plainfield Pike, Cranston, RI 02921 401-383-3400

McArdleChiropractic.com

Family chiropractic practice offering holistic care to patients of all ages. Based on the initial evaluation, patients will be given a treatment plan which addresses ergonomics, exercise, stretching and nutrition in addition to their spinal alignment. See ad, page 27.

Coaching

A CREATIVE HEALING PLACE

Benjamin B. Blackett 401-855-2008

BBB3pips@gmail.com Facebook.com/BenjaminBBlackett TikTok: @benjaminblackett

Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “Morning Mindset Book Studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad, page 25.

LIFE COACH DAVID

David Scott Bartky, Law of Attraction Life Coach 973-444-7301 LifeCoachDavid.com

Find out how to attract what you want, feel happier, and become the best version of yourself with Law of Attraction coaching. You have the ability; you just have to know how to use it.

INTERNAL FAMILY SYSTEMS PRACTITIONER

We Breathe Wellness

Pavlina Gatikova Walpole MA 508-375-8465 GatikovaP@gmail.com

I support healing in the modality, the Internal Family Systems or Parts Work. Together, we will explore your parts and how they support your system employing the leadership of your Self, or your inner resource. See ad, page 26.

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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.

Colon Hydrotherapy

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 22.

Compounding & Wellness Pharmacy

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.

DINNO HEALTH

Acton Pharmacy

563 Massachusetts Ave, Acton, MA 01721 978-263-3901

Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794

Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480

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 four independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines See ad, page 9.

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 15.

Flotation

FLOAT BOSTON

515 Medford St, Somerville, MA 844-443-5628

FloatBoston.com

JOHNSON COMPOUNDING AND WELLNESS

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 on page 17.

Counseling

ARROW BEHAVIORAL HEALTH

1329 Jefferson Blvd., Warwick, RI 200 Tollgate Rd. Unit 103, Warwick, RI 117 Bellevue Ave. Unit 200B, Newport, RI 401-477-9446

Intake@ArrowBehavioralHealth.com ArrowBehavioralHealth.com

We are dedicated to helping you on your journey to better mental health.

Whether it is a recent concern or a long-standing need, we are happy to assist you with finding the best solution. See ad, page 14.

A float tank is a small shallow pool filled with water nearly saturated with Epsom salt. You float completely effortlessly. It’s completely dark and quiet: your own private world. It’s utterly relaxing. See ads, pages 23 and 27.

Frenectomy (Tongue/Lip Tie Release)

DENTISTRY BY DR. DAVID

Martin Kaplan, DDS

563 Main St, Bolton, MA 978-779-2888

BoltonDental.com

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 inter national leader in the field of dental laser surgery. See ad, page 15.

34 Greater Boston/Rhode Island Edition | NA-GBRI.com

Functional Dietitian

ALORA FREDERICK, RDN

Johnson Compounding & Wellness

781-893-3870 x 149

Alora@NaturalCompounder.com NaturalCompounder.com

Integrative and Functional Registered Dietitian who strives to motivate individuals on their health journey. Alora loves to help people feel their best and has a special interest in GI health and mental health (depression & anxiety). See ad on page 17.

Handmade Soaps & Skin Care

NEW BEDFORD SOAP COMPANY

NewBedfordSoapCompany.com

We have been making soap for over 10 yrs and have over 60 blends. We have scrubs, face, hand and foot creams, fragrance stones, along with perfume sticks, lip and cuticle balms. We also have dog shampoo and balms. Open M-F, 11am-4pm and Saturdays, 10am-2pm.

Health Food Store

NATURE’S GOODNESS

510 East Main Rd, Middletown, RI 401-847-7480

Facebook.com/NaturesGoodness NaturesGoodnessRI.com

Since 1984 we have been providing the finest quality Natural & Organic Whole Foods including many gluten-free products, natural body care, athletic supplements & protein powders, incense, smudging supplies and candles made with essential oils. Natural pet care food & supplements. Open Mon-Sat, 10am-5pm. Visit website for more information.

Herbs & Teas

SANCTUARY HERBS OF PROVIDENCE

560 Mineral Spring Ave, 2-164, Pawtucket, RI 781-603-4894

SanctuaryHerbs.com

We offer an extraordinary line of herbal and medicinal teas, culinary herbs, tinctures and seasonal herb plants. Our herbs are grown chemical free by RI and MA farmers who we know and trust. See ad, page 22.

Homeopathy

VANDANA PITKE

Om Homeopathy, It’s My Health Cumberland, RI 401-573-3757

OmHomeopathy.com

With 16+ yrs experience in classical homeopathy, Vandana Pitke has helped many clients restore and achieve health. A certified classical homeopath, she looks at the clients from a holistic perspective focusing on mind, body and spirit. She also incorporates many other holistic modalities in her practice, which makes healing faster, better and from within when combined with homeopathy

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 20.

Integrative Wellness Center

IT’S MY HEALTH

Marie Bouvier-Newman 1099 Mendon Road, Cumberland, RI 401-305-3585

Its-My-Health.com

We provide much more than products, services and education. We provide the tools you need to optimize your health in a comfortable environment. We care. See ad on page 22.

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QUANTUM HEALING UNIVERSE

Cileimmar Oliveira, MEd, CAGS, Founder 999 Broadway, Ste 303, Saugus, MA 781-558-1561

QuantumHealingUniverse@gmail.com QuantumHealingUniverse.com

An integrative wellness center (on-site and virtual) for self-care and health practitioners. Biocommunication scanning and treatments, energy work and reiki, chromotherapy, aromatherapy, therapeutic counseling, coaching, Access Bars and Access Energetic Facelift, feng shui and more. See ad on page 24.

Intuitive Arts

NJP TAROT

Nicole Pirani

NJPTarot.com Instagram.com/njptarot Tiktok.com/@njptarot

Nicole uses the tarot cards to help clients intuit their own life paths, clarify life situations, make difficult decisions or simply let go of fears. Think of the reading as a mini-brainstorming session with a trusted mentor/friend. Sessions are positive and heartfelt with a touch of humor.

Light Therapy

HEALING LIGHT JOURNEY

By appointment only 401-282-0230

Raff@RINeurofeedback.com HealingLightJourney.com

The healing powers of light & sound are well documented. It is now possible to travel through amazing lightscapes and absorb beautiful sound energies to facilitate beneficial states of trance, healing and even psychedelic experiences. Don’t miss this opportunity to experience something truly out of this world (or your body!) Call today for a free discovery ses sion to determine if this technology is for you.

Massage

IT’S YOUR BODY’S SYMPHONY

14 Hayward St, Cranston, RI 02910

401-464-6100

ItsYourBodysSymphony.com

Massage helps with anxiety, stress, injuries and improves circulation, while relaxing the heart rate and soothing the nervous system. Offering deep tissue/ sports massage, Swedish massage, heated stone therapy, CBD oil massage, cupping and reflexology. One-hour and 90-minute individualized sessions available. You owe it to yourself! Text 401-464-6100 for appointment. See ad, page 7.

WEST SHORE WELLNESS Massage Therapy & Transformational Breath

Jane McGinn, LCMT, CTBF 459 Sandy Ln, Warwick, RI 02889 401-450-4172

WestShoreWellness.com

Massage therapy relieves muscle tension, improves sleep, supports feelings of well-being. Transformational Breath helps to eliminate restrictive breathing patterns, clear the subconscious and access higher levels of awareness. Live more joyfully. Call today.

Mind-Body Integration

CÉCILE’S WISE WAYS 857-245-9488

Contact@CecileRaynor.com

CecileRaynor.com

Chronic tension or pain? Joint issues or headaches? Coping with poor posture? Tendency to live in your mind? Using the Alexander Technique, reclaim ease of movement, natural good posture and well-being with Cécile’s Wise Ways.

Naturopathic Medicine

ANASA PERSONALIZED MEDICINE

Chrysanthi Kazantzis, ND, MS 245 Waterman St., Suite 308 Providence, RI 02906 401-484-1882

AnasaMedicine.com

Owner and founder of Anasa Personalized Medicine, Licensed Naturopathic Physician, Clinical Nutritionist and Reiki Master. Specializing in digestive disorders, thyroid disorders, diabetes, Lyme disease and chronic pain. Addressing these conditions by treating the underlying cause through herbal medicine, supplements, homeopathy, clinical nutrition and lifestyle counseling. Book an appointment to start your journey to optimal health. See ad on page 8.

BALANCE NATURAL MEDICINE

Dr. Abby Egginton Arlington, Lexington & online appts BalanceNaturopathic.com

Dr. Abby partners with her patients to find personalized health solutions for lasting wellness. She specializes in women’s and LGBTQ health, oncology, mental health and pediatrics. Call or text to schedule an appointment. See ad on page 8.

DELONNAY HOLISTICS

Martine Delonnay, ND 182 Gano St, Providence, RI 774-425-9519

DelonnayHolistics.com

An integrative medical practice combining naturopathic medicine with an allopathic medical background. Special interest in skin issues, nutrition and supplements, detox and cleanse cures, men’s and women’s health, and mental and emotional challenges. Currently seeing patients on Zoom and in-office for bodywork.

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 on page 17.

Organic Hair Care

ELAYNE HEWITT

Master Colorist/Stylist

Riverside, RI 401-273-7005

ElayneOrganic@gmail.com

A full-service green salon that’s Certified Organic for hair color, straightening/relaxing and permanent wave. No ammonia, parabens, plastics or thioglycolates. Call today for an appointment.

FLIPP SALON APOTHECARY

38 Transit St

Providence, RI 02903 401-274-1981

FlippSalon.com

A small boutique salon promoting a holistic approach to beauty, herbalism, art and music. Offering a full range of hair services using organic, plantbased products, full apothecary of loose herbs, blends and organic self-care items and accessories. Herbalist on staff. Gallery walls featuring local artisans; all mediums welcome. Live music in semi-acoustic for Music Nights. We believe that all these mediums are symbiotic in promoting joy and wellness in the individual and the community.

Past Life Regression

HEAVENLY HUGS

Gladys Ellen, PLRT, RMT

Gladys Ellen, PLRT, RMT

410 N Broadway, E. Providence, RI 02914

GladysEllen.com

Retrieve and release memories from childhood and prior lives in order to find more peace, joy and health in the present. A Spiritual Intuitive for over 15 years, Gladys was certified in Past Life Regression Therapy in 2016 by Dr. Brian and Carole Weiss, to further support clients who wish to understand their unique Spiritual Journey.

Reiki

ARROW BEHAVIORAL HEALTH

Brittany Carr, Reiki Practitioner

200 Tollgate Rd, Unit 103, Warwick, RI 401-477-9446

I am an advocate for utilizing energy healing and holistic alternatives to help individuals access undiscovered emotions and reconnect with their authentic self. I have personally experienced the profound transformations that can be fostered by utilizing Creative & Expressive Arts practices. See ad on page 14.

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.

Reiki Training

NORTHEAST REIKI CENTER

Framingham, MA 508-808-5696

Lou@NortheastReikiCenter.org

NortheastReikiCenter.org

Learn to use the healing life energy of the Universe to heal yourself, loved ones and pets. Feel less anxious, stressed and more at peace. Comprehensive training. Teacher with 19 years’ experience. Lots of in-class practice. Receive a 40-page manual, practitioner certificate and ongoing after-training instructor support.

Sleep Therapy

TMJ & SLEEP THERAPY CENTRE OF NEW ENGLAND

563 Main St, Bolton, MA 978-779-0865

Info@TMJSleepMa.com; TMJSleepMa.com

Our facility addresses the root problem of most people’s sleep issues. Symptoms like facial pain, jaw pain, headaches, ringing in the ears, clenching, grinding and sleep disturbance must be examined thoroughly in order to treat a patient with individualized care. This usually involves the fabrication of a custom oral appliance. See ad on page 15.

Spiritual Centers

CENTERS FOR SPIRITUAL LIVING GREATER BOSTON

340 Salem St, Medford, MA 02155 617-947-2743 Info@CSLBoston.org; CSLBoston.org

We are a spiritual family that honors all paths to the Spirit of your understanding and can help you experience a personal relationship with the Inner Divine. All are welcome here. See ad, page 25.

CENTERS FOR SPIRITUAL LIVING SOUTH COASTAL, MA TEACHING CHAPTER

Barbara M. Fuyat 401-793-1753

Barbara@CSLSouthcoast.org CSLSouthcoast.org

We are a warm, welcoming community studying the Science of Mind, a philosophy and a way of life that embraces all spiritual paths, sexual orientations, ethnic backgrounds and ages. We believe we are all connected. It is in this oneness that we come together in nature, celebration, services, classes, workshops to understand our own spiritual magnificence and choose to live in love, peace and equality. Our vision is a world that embraces and empowers each and everyone. Everyone includes you. See ad, page 25.

Spiritual Gifts

SPIRITUAL CARE PACKAGE

Angela Craig 401-413-9462

Angel3Craig@gmail.com

SpiritualCarePackage.net

The Spiritual Care Package offers tools to assist yourself or a loved one through the process of grieving. The healing energy of these carefully chosen items will help you move from “grief to grace.” See ad, page 26.

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 26.

Wellness Centers

IT’S YOUR BODY’S SYMPHONY

14 Hayward St, Cranston, RI 02910 401-464-6100

ItsYourBodysSymphony.com

Each talented unique therapist at It’s Your Body's Symphony brings varied tools and techniques to help you relax, relieve pain and leave feeling balanced and refreshed. Our clients report feelings of euphoria from their massage sessions. Also offering; reflexology, facials, hot stone treatments, hypnosis, ear coning, lymphatic drainage and counseling. See ad, page 7.

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THE IVY DRIP BAR AND WELLNESS CENTER

7 Brighton St, Belmont, MA 02478 617-221-5070

TheIvyDripBar@gmail.com

The Ivy Drip Bar offers IV nutrient infusions and aesthetic treatments. Infusions include “Meyer’s Cocktail,” immunity, inner beauty, hangover, recover and performance. IV therapy helps with dehydration, athletic recovery, immune booster, hangovers and malabsorption ailments. See ad, page 12.

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 9.

Yoga & Tai Chi

BODY & BRAIN YOGA TAI CHI Arlington, Brookline, Cambridge & Riverwalk 781-648-9642 BodyNBrain.com

Body & Brain provides a unique blend of yoga, tai chi, breathwork and meditation exercises for people of all ages and abilities to reestablish the body’s natural energy flow. See ad, page 20.

TIME FOR YOU YOGA

Maria Sichel, RYT, CSYT 2155 Diamond Hill Rd Cumberland, RI  02864 401-305-5319

Maria@TimeForYouYoga.com TimeForYouYoga.com

Private Svaroopa® yoga therapy sessions are tailored to meet your needs. Specially trained in treating pain, including back pain and neck and shoulder issues. Yoga therapy is more powerful than weekly yoga classes and moves you more quickly toward health and well-being. Experience pain relief, greater mobility, improved sleep, easier breathing, deep relaxation, increased flexibility and a deep sense of peace.

Women’s Health Education

AC FERTILITY AWARENESS 617-899-7624

AnnaChurchill26@gmail.com

Anna Churchill is a certified Fertility Awareness Educator. Whether you are already charting your menstrual cycle or if you are interested in learning how to observe your fertility signs, book a consult to gain a deeper understanding of the menstrual cycle, fertility, and hormonal health for natural contraception and conception

BODYMIND

REPATTERNING

Alison Shaw, RN, HNB-BC, CBHS 781-646-0686

Alison@BodymindRepatterning.com BodymindRepatterning.com

Bodymind Repatterning is a proven, effective therapy for healing the root causes of emotional and physical illness by working with the mind and the body together. Alison is a certified holistic nurse, integrative therapist and certified energy medicine practitioner with 30+ years of experience helping people find freedom from disease. Online sessions.

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EMPOWERED GIFTS FROM THE QUANTUM HEALING UNIVERSE – Give or keep: empowered, high-vibe gifts come ready for intentions. Essential oils, supplements, crystals, jewelry, candles, incense and more. Cileimmar: 617-501-8008. 781-558-1561. QuantumHealingUniverse.com.

HIGH-VIBE EMPOWERMENT CRYSTALS & HEALING JEWELRY