Natural Awakenings Greater Boston/Rhode Island February 2021

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

SPECIAL EDITION

HEART-CENTERED LIVING

CONSCIOUS RELATIONSHIPS

THE TRUTH ABOUT TRUE LOVE

TOOLS FOR INNER PEACE

EXPLORING MINDFULNESS AND MEDITATION

HEARTFELT EATING

BEST FOODS FOR A HEART-HEALTHY DIET February 2021 | Greater Boston / Rhode Island Edition | NaturalAwakeningsBoston.com

DEPARTMENTS 7 news briefs 11 action alert 12 health briefs 13 global briefs 14 eco tip 20 wise words 21 practitioner spotlight 22 healing ways 24 conscious eating 27 inspiration 28 fit body 30 natural pet 31 classifieds 32 resource guide

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Natural Awakenings | Greater Boston/Rhode Island | February 2021 issue

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SHEFALI TSABARY ON CONSCIOUS RELATIONSHIPS

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WINTER WATER WELLNESS

TOOLS FOR INNER PEACE

Recommit to Hydration

Exploring Mindfulness and Meditation

16 LIVING A HEARTHEALTHY LIFESTYLE Integrative Cardiologists on Preventing Heart Disease

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24 HEARTFELT EATING Best Foods for a Heart-Healthy Diet

28 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

30 BIG LOVE FOR SMALL ANIMALS The Joy of Furry LIttle Companions

27 BECOMING HEART-MINDED Be sure to let our advertisers know you found them in

February 2021

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publisher’s blog

Welcome to the “new” Natural Awakenings Greater Boston/Rhode Island magazine. In case you hadn’t noticed our new name on the cover, I want to share some wonderful news about our expansion into the Rhode Island area.

Maureen Cary, the former publisher of the Rhode Island edition, and I met through her publication in 2010.

After some time as a reader of her magazine and a rather personally tumultuous 2009 and 2010, I found myself looking for my next career after a failed attempt in a different business venture.

Although in 2010 I was an avid reader of the Rhode Island edition, and clueless that the magazine was a franchise, my life circumstances seemed to lead me directly to this powerfully, personal and professional, growth-demanding career. After I’d parted ways with my previous business associates on a most challenging Friday evening, I was feeling conflicted about my scheduled departure the next morning for an annual girls’ trip with lifelong girlfriends. The trip proved to be a most pivotal point on my journey to self-discovery and next adventures.

Rising early Saturday morning, I made the conscious choice to let go of whatever career moves would be next and simply go and enjoy our 10th anniversary girls’ vacation. On Sunday morning in Orlando, Florida, we made our way to the local Publix supermarket where I was stunned to see a stack of Natural Awakenings magazines greeting us upon our arrival. It had never occurred to me before that the publication was produced anywhere other than Rhode Island or throughout the U.S. and in Puerto Rico.

Excited, I grabbed a copy and didn’t think much more about it. A few days later when we were all hanging out at the condo on a rainy day, as I was devouring each page as I similarly did at home with the monthly Rhode Island edition, I stopped at the last twopage spread. A franchise ad showing each publisher’s photo on a family tree literally jumped off the page at me. The headline said “Join Our Family of Publishers.” I screamed out loud, “OMG … this is why my life has been tipped upside down this past year!”

In that moment, I intuitively knew that I was destined to participate in some way.

Shortly thereafter I purchased the Boston territory. After meeting Maureen a few weeks later, I was instantly certain that from that point on we would become lifelong friends.

Over the years, Maureen and I have had many conversations about what it would look like to team up and partner to help solidify and grow the presence of Natural Awakenings in our corresponding communities.

Though we’ve never known exactly how we’ll get where we’re going, I’m grateful for the journey that led us here to team up to better serve our dear readers and advertising partners that have supported our ability to produce this resource that helps so many find a way to good health and wellness.

Our hope and intentions are that every time you pick up a copy of Natural Awakenings Greater Boston/Rhode Island, you will find at least one nugget of information that helps you, your friends and your family in some small or major way.

We are eternally grateful to our advertising partners that have been able to stick with us through the pandemic and make it possible for us to continue bringing Natural Awakenings to you.

Thank you, from the bottom of our hearts!

Peace,

A Special Thank You to Our Sponsors:

HEALTHY LIVING HEALTHY PLANET

GREATER BOSTON/ RHODE ISLAND EDITION PUBLISHER Maisie Raftery

DIR. OF OPERATIONS Maureen Cary

MANAGING EDITOR Nancy Somera DESIGN & PRODUCTION Courtney Ayers

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Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

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news briefs

Announcing the Greater Boston/ Rhode Island Natural Awakenings Magazine

Maisie Raftery, publisher of Natural Awakenings HEALTHY LIVING HEALTHY PLANET Boston and Maureen Cary, former publisher of Natural Awakenings Rhode Island are pleased to introduce the first edition of the new Greater Boston/Rhode Island Natural Awakenings. The two markets will meld together with the same great content while reaching a broader audience.

Raftery was a reader of the Rhode Island edition for several years prior to starting the Boston edition 10 years ago. With a natural camaraderie, the two often worked together on various local projects and more than once considered what it would look like to have one magazine.

“I’m thrilled to be working with Maureen in a different capacity than we’re used to,” shares Raftery. “We’ve been given a wonderful opportunity to strengthen and expand the reach of our advertising partners and help more people find solutions to all kinds of health- and wellness-related issues. Our advertisers are dedicated to serving others and are doing some incredible work to help readers improve their quality of life.”

The magazine will continue to be distributed at all locations in both areas that it is currently is available with intention for further expansion as pandemic restrictions lift in the coming months. Cary will be responsible for administrative operations while Raftery will take the lead on digital and print advertising sales. “This is a great opportunity for both markets, providing greater reach and exposure for all,” says Cary.

For more information, visit NaturalAwakeningsBoston.com.

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Special Valentine’s Offer from NaturalAwakeningsSingles.com

As we approach a full year of being in and out of lockdowns, many have taken the opportunity to do some serious soul-searching, leading many singles to come to the realization that they desire a deeply connected, conscious and loving relationship. To help in their quests, especially during special days this month that normally provide face-to-face opportunities for potential romance that the pandemic has inhibited, NaturalAwakeningsSingles.com is having a Valentine’s Sale from February 12 through 18. All subscriptions will be offered at 25 percent off of regular prices during this period.

The platform, a leading holistic dating site and a venue for eco-conscious and spiritual singles to meet each other, is not a superficial, “swipedy-swipe” app, but a “help singles meet their match” dating site. Each member exerts control over which profiles they view and with whom they choose to initiate contact. The detailed profiles allow members to read and learn about potential matches, which makes meeting someone compatible more probable. Further, its new video dating feature has been well received as it allows members to get to know each other before meeting in person.

For more information, visit NaturalAwakeningsSingles.com. See ad on page 2.

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www.mcardlechiropractic.com February 2021

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news briefs

Massachusetts Enacts Law Improving Access to Care

NEW Zoom Lectures Check our website for upcoming lectures

Visit Our New Pharmacy: Theatre Pharmacy 1784 Massachusetts Ave. Lexington, MA • 781.862.4480

The American Association of Nurse Practitioners (AANP) recognizes the leadership of Governor Charlie Baker and the Massachusetts legislature in improving health care for the people of the Commonwealth through the passage on January 1, of An Act Promoting a Resilient Health Care System That Puts Patients First. Massachusetts joins 22 other states, the District of Columbia and two U.S. territories in adopting Full Practice Authority legislation, enabling patients to directly access the full breadth of healthcare services nurse practitioners (NPs) are educated in and clinically trained to provide. Passage of this legislation significantly strengthens healthcare delivery throughout the state.

“Massachusetts is the latest state to embrace a better care delivery model that recognizes NPs as part of the solution for addressing increasing health care needs,” says AANP President Sophia L. Thomas, DNP, APRN, FNP-BC, PPCNP-BC, FNAP, FAANP. “This decision aligns with the evidence and recommendations for NP licensure from leading health policy groups like the National Academy of Medicine. Research shows that states with Full Practice Authority maintain strong safety and quality outcomes and improve both access to care and cost savings.”

“Through passage of this legislation Governor Baker has unlocked a tremendously powerful resource for the healthcare system and for patients,” says Alison Shaw, a registered nurse, former family nurse practitioner and owner of Bodymind Repatterning, in Lexington, where she uses her innate skills, perception and unique abilities to create and hold a safe environment in which people can heal. Shaw adds, “Nurse practitioners are trained and equipped to manage this level of acute patient care and it’s time we recognize and use these invaluable clinicians to their full capacity. Advanced practice nurses also bring a humanistic approach to patient care which has been proven to improve clinical outcomes.”

To locate a nurse practitioner in your community, visit NPFinder.com. To learn more about Alison Shaw and her services, visit BodymindRepatterning.com. See ad on page 31 and Resource Guide on page 34.

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news briefs

The Sobruary Challenge with NamaStay Sober

NamaStay Sober is holding its fourth annual Sobruary (Sober February) Challenge. Whether someone is already in recovery, sober-curious or just looking to swap a misused habit for something healthy like meditation or yoga, NamaStay has resources that can help and encourage anyone interested to participate in the Sobruary Challenge alongside their community this year.

Starting February 1, individuals will be invited to let go of a habitual pattern and mindfully implement a new, healthy one. This could mean taking a break from drinking, fast food, Netflix binges, a toxic relationship or anything else that they have misused or abused and replace it with a healthy habit like meditation or yoga.

Teaming up with Thropic and Lululemon, NamaStay Sober is offering daily virtual classes—yoga, meditation and fitness—and community conversations along with Friday night virtual events that include a DJ set, a mindful night in, movie night and trivia to support everyone throughout the challenge.

NamaStay Sober is a nonprofit organization founded in 2015 by Nico Longo after the loss of a friend to opioid addiction. Based in Massachusetts with community chapters in other states, its mission is to aid those in recovery by reconnecting their bodies and minds through affordable yoga, fitness, meditation and wellness-focused community events.

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Cost: Free; donations welcome. Location: virtual classes. For more information and a calendar of events, visit NamaStay Sober.com.

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news briefs

Advanced Teachings for Caregivers

Janet StraightArrow, a shaman, reiki master, medical intuitive and sage, will teach The Protected Healer class from noon to 4 p.m., February 21, on Zoom. The advanced teachings and experiences are for those that care for others in any way so that they may be aware, clear and able to respond to people and energy Janet StraightArrow in ways that keep themselves energized and safe.

StraightArrow developed this class more than a decade ago and continues to refine and teach empaths, healers, yogis, therapists and holistic and energy practitioners.

Blending advanced shamanic, medical intuitive and energy medicine teachings, this class awakens participants to more profound and subtle energy levels and how to work with them.

Healers, teachers, therapists and holistic and allopathic medicine people will learn to be a guardian and warrior for themselves and their clients, patients and students. “We are all empaths and vulnerable to energy,” StraightArrow says. “In this class, we learn how to make it work for us with multi-dimensional knowledge. I know how important it is to understand complete and effective ways of taking care of yourself and others, especially when you offer healing, energy, therapy, yoga or other spiritual practices,” she explains.

Cost: $150. Location: Zoom link will be sent after registration. For more information, call 973-647-2500, email Janet@BeTheMedicine.com or visit BeTheMedicine.com. See Resource Guide on page 35.

Couples’ Video Workshop Available to Natural Awakenings Readers for Discount

Diana and Richard Daffner, having led intimacy retreats for more than 20 years at romantic destinations, as well as on Zoom, have made their entire weekend workshop available and affordable via video. Just as in live workshops, the experience is participatory, much like a private intimacy retreat.

Tantra Tai Chi, a movement program designed by the Daffners, helps couples synchronize their energy to build intimacy in and out of the bedroom. Other fun and meaningful practices Diana and Richard Daffner include communication, touch and massage. No nudity is depicted on video.

The intimacy retreat video can be taken on vacation to create a romantic getaway. The program consists of five sessions, to be accessed over one weekend or spread out in whatever timeframe works best. As in a group workshop, each session is 90 minutes to two hours long.

At the end of each session, instructions are given for home-play assignments so the couple can further deepen their intimate experience and develop lifetime loving practices. The Daffners, authors of Tantric Sex for Busy Couples: How to Deepen Your Passion in Just Ten Minutes a Day, present the program as if they were right there in person.

For more information, call/text 941-349-6804 or visit IntimacyRetreats.com. Natural Awakenings readers can use code NA20 to receive a 20 percent discount. See ad on page 8.

Win a Tesla in Climate Xchange’s Charity Raffle

Tickets are on sale now for Climate Xchange’s Tesla raffle drawing which will take place at 3 p.m., February 26. A maximum of 4,000 tickets will be sold to support the nonprofit’s mission to provide research, education and advocacy tools to accelerate our transition to a low-carbon economy at the local and state levels.

Purchase of each ticket provides five chances to win a prize: four cash prizes and the grand prize of a new Tesla. The drawing will be streamed over the internet; instructions for locating and joining the stream will be published on the website a few days before the drawing is held.

At a time when the federal government stagnates on climate action, states and local governments can pass policies that will ensure the well-being of communities by preparing them for the worst impacts of climate change, improving public health and generating investments into clean technology, all while creating much-needed jobs. This year has shown us some of the most horrific escalations of climate impacts and how critically urgent meaningful climate action is. We have seen more deadly heat during the summer, worsening hurricanes and wildfires and the unprecedented melting of Arctic ice and floods.

Cost: $250 per ticket. For more information, visit CarbonRaffle.org.

You, yourself, as much as anyone in the entire Universe, deserve your love and affection. ~Buddha 10

Greater Boston/Rhode Island Edition | NaturalAwakeningsBoston.com

action alert

Project Takeout The Boston Globe has launched Project Takeout in an effort to save independent restaurants, many of which are teetering between survival and closing their doors for good. The pandemic has forced limited seating capacity for customers willing to eat indoors, and with winter upon us, outdoor dining is not a viable option for many. Project Takeout is urging Bostonians to do their part in helping these businesses make it a little while longer until warmer weather brings more outdoor dining and to the vaccine’s full rollout.

Visit BostonGlobe.com/Project-Takeout/ for restaurant news and an interactive map of favorite places for takeout food.

Order takeout, post a photo of your order on social media with #ProjectTakeout and tag the restaurant. Other tips include:

Skip ordering apps and call a restaurant directly. Apps charge unmanageable rates for independent operators and do not always have a reliable menu. Go to the restaurant’s website for accurate menus. Many restaurants allow diners to schedule orders days ahead of time which gives the restaurant more time to plan.

Wear a mask at the door. Better yet, leave a note for contactless drop-off or make clear that a delivery person can put food in your mailbox, so he or she does not have to get out of the car. To make the experience even more contact-free, pay in ad-

vance, either over the phone or online.

Shovel your driveway and salt your walkways. This is especially important during bad Boston weather. Make sure your entryway is well-lit and that your home street number is easily visible, too.

Tip properly. “These are people who are trying to make a living and go home to families during one of the hardest years in history. It’s so important that we’re respectful and show gratitude,” says Myka Meier, etiquette trainer and author of Modern Etiquette Made Easy. Meier advises nothing less than $2 (even if your meal is cheap) and incrementally more depending on the cost of the order, between 15 to 20 percent. “If it’s really bad weather, 20 percent is important,” she says. This is true even if you’re using a delivery app that charges a fee. It’s not the same as tipping the driver. Tip for curbside pickup, too. Meier recommends 10 percent.

Be patient. Waiting for food when dining on-premise happens, so it may occur with takeout food, too. Be patient and understanding and know that the kitchen staff is doing its best to get everyone’s order correct and on time. And if it isn’t? “Now is the time to show grace,” Meier says.

For more information, visit BostonGlobe.com/Project-Takeout/.

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health briefs

cottonbro/Pexels.com

Government Updates Risks of Amalgam Fillings

kevin bation/Unsplash.com

In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates.

Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries.

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Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

gresei/Adobestock.com

Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic.

Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus.

“We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

Take Propolis and Vitamins A, E and D for Respiratory Tract Infections Two new studies offer hope for dealing with the winter’s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italy’s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo.

A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints. People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

Greater Boston/Rhode Island Edition | NaturalAwakeningsBoston.com

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Consider Melatonin to Lower COVID-19 Risk

Use Glass Baby Bottles to Avoid Microplastic Particles

global briefs

Big Blow

Outdoor Fun

Childhood Immunity Enhanced

by Natural Environment

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria.

The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood.

Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground.

One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

Hard Knocks

Low-Carbon Cement Offsets Climate Change

Climate Change Makes Hurricane Destruction Worse A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time.

Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

Tiny Invaders

The manufacture of cement creates up to 8 percent of the total global carbon dioxide generated by humans, according to the Chatham House, a London-based think tank.

Four billion tons of cement are produced every year, but that figure is expected to rise to 5 billion tons in the next 30 years. The emissions result from the fossil fuels used to create heat for cement formation, as well as the chemical process in a kiln that transforms limestone into clinker, which is then ground and combined with other materials to make cement. In 2018, the Global Cement and Concrete Association, which represents about 30 percent of worldwide production, issued the industry’s first sustainability guidelines, a set of key measurements such as emissions and water usage intended to track performance improvements and make them transparent.

A variety of approaches are being explored and implemented to lower these worrisome carbon emissions. For example, CarbonCure, in Dartmouth, Nova Scotia, stores carbon dioxide captured from other industrial processes in concrete through mineralization, rather than releasing it into the atmosphere as a byproduct. Solidia, in Piscataway, New Jersey, uses a chemical process licensed from Rutgers University that has cut 30 percent of the carbon dioxide usually released in making cement. It uses more clay and less limestone and heat than typical processes.

Plastic Particles Ingested in Food and Water

Researchers at the University of Victoria, British Columbia, estimate people that drink bottled water ingest an additional 90,000 microplastic particles annually compared to 4,000 microplastics for those that drink only tap water. Food is contaminated with plastic as well, which we also ingest. The researchers took data from 26 studies that measured plastic in salt, beer, sugar, fish, shellfish, water and urban air, and combined it with U.S. dietary guidelines to calculate how many particles people likely consumed annually. The results are 50,000 particles per year for adults and 40,000 for children.

When inhalation is included, the estimate rises to between 74,000 and 121,000 particles per year for adults. Even these figures are likely underestimated, because the foods in the studies make up only 15 percent of the typical American caloric intake.

The particles’ effect on the human body is not yet understood. Another study revealed that some plastic is expelled from the body in feces. But there is also evidence that it gets absorbed, and that the tiniest particles can enter the bloodstream and lymphatic system, which could affect immune response and aid transmission of toxic chemicals.

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eco tip

Shoes Off! Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces.

Pollenandmoldcanalsocomeintothehouseonshoes.

Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors.

Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths.

Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier.

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Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-old-fashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold.

Periodically cleaning shoes is a good idea, too.

The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried.

Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth.

Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery.

Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

Greater Boston/Rhode Island Edition | NaturalAwakeningsBoston.com

Winter Water Wellness Recommit to Hydration

by Tamara Luck Optimal hydration often escapes the mind after the summer months end and the cold weather rolls in. However, even though we are not sweating amidst the summer’s heat, hydration is equally important in the winter months to support energy, electrolyte balance, digestion and skin health.

How much water should a person drink per day? The answer is not straightforward. As a general rule, aim to consume half of one’s body weight in ounces. For example, a 150-pound woman, on average, should consume 75 ounces of water per day.

Unfortunately, this simple equation does not account for one’s activity level or caffeine intake. Active individuals may need more water per day due to increased water loss through sweat.

In the winter, fill up a cup with room temperature or warm water to keep warm and hydrated. To maintain proper electrolyte and hydration status, consider adding electrolytes to one beverage each day, especially after physical activity.

When looking for an electrolyte powder, avoid ones with high amounts of added sugar. Alternatively, electrolyte drinks can be made at home using 16 ounces of water, juice from a half of a lemon, a shake of mineral-rich Himalayan salt and a pinch of magnesium powder. The addition of electrolytes to water aids in hydrating the body’s tissues and skin. This also prevents the elimination of water in the urine shortly after drinking. Electrolytes are especially important when using a water filter at home that may filter out naturally occurring minerals from the water. Hot herbal teas that do not contain caffeine will also contribute to one’s daily fluid intake.

These considerations will ease winter woes from the inside out. Humans are 50 to 70 percent water and its needed for every cell in the body. Water contributes to optimal energy in several ways. It is an important component in many cellular reactions and helps to maintain electrolyte balance. Water

also keeps food cravings at bay. Dehydration signals can often be confused with hunger. Sipping on water throughout the day prevents energy crashes and cravings.

Water is also necessary for various nutrition-related functions. Water is needed to break down protein derived from food and aid in bowel movement regularity. Adequate hydration status is more than just nourishing the body on the inside.

Water is needed to keep skin looking plump and firm while also preventing dry, flaky skin. This is of increased concern during the winter months when the drier air outside and inside the home can dry out the skin.

Here are a few tips to increase daily water intake: • Build a morning routine that includes drinking eight ounces of water upon waking.

• Find a mug, water bottle or cup that is enjoyable to drink out of. This will make drinking water that much easier.

• Flavor plain water with lemon, cucumber, mint or an herbal tea.

• Set gentle reminders on smartphones to get a drink of water. This also acts as a great standing break during the work day.

So, grab a warm cup of lemon water and rejuvenate the body by recommitting to hydration this winter.

Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham. She works to uncover root causes of imbalances in the body and takes an individualized approach to wellness with her one-on-one clients. She is currently accepting new patients at Johnson Compounding and Wellness and appointments can be made at NaturalCompounder.com/Tamara. See ad on page 29 and Resource Guide on page 33.

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

by Ronica O’Hara

Cardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic 16

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diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid regimen of qigong, yoga and meditation; and is switching to a holistic health career. “When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what

integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

HEART-HAPPY EATING Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed.

To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians.

Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol.

“People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from high-quality plant sources like beans, tofu, whole grains and nuts.

Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020 study of 220,000 adults published in the Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching

from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

POWERFUL SUPPLEMENTS As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body,

but declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage: 1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg.

YD-ribose is a naturally occurring

sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

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SMART TESTING Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate.

“Standard lab tests have not changed in 30 to 40 years, but science has,” he says.

“For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YAdvanced cholesterol panel for a

breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect

a risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested.

YHigh-sensitivity C-reactive pro-

tein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies

linked to a higher risk of hypertension, heart failure, angina and heart attacks.

MOVE IT OR LOSE IT The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as muscle-strengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart February 2021

17

disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says. “Even a small amount of activity goes a long way— walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation. Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

THE EMOTIONAL HEART As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist,

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when she was laid low by severe anemia that required transfusions and surgery.

Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine,

(life coach) Mary Morrisey, taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

YGratitude. “I wake up every morning and before my feet hit the floor, I make this statement five times and fill in five

different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most im-

portant ingredient to health and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies TAKE LONG SOAKS. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart.

OUTDO EACH OTHER. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine.

CONSIDER CANNABIDIOL. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia.

“CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-or-flight) tone,” says holistic cardiologist Cynthia Thaik.

BRUSH A LOT. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure.

SIDESTEP POLLUTION. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

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Life can be a rocky road.

The challenge is not to let it grind you into dust, but to polish you into a brilliant gem. ~John Milton Fogg

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wise words How do we remain in a relationship while doing this work?

Shefali Tsabary on Conscious Relationships

by Sandra Yeyati

We become more honest, more up front, more candid and ready to meet the other at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?

Offering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family. She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs.

The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations 20

without realizing that the other hasn’t done anything. We typically attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns.

If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy.

We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, un-layering, evolving and becoming more. The goal is your arrival into your most authentic self— into your whole, free self.

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Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself—how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.

For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues.

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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Sacha Fossa of Sacred Temple Arts Sacred Temple Arts offers holistic intimacy and relationship coaching programs to help individuals and couples get the sex and love life they really want. In a relationship or not, achieving the goals and desires in one’s sex and love life dramatically improves all aspects of life.

Sacha Fossa has a master’s degree in health arts and sciences and is an advanced certified Tantric educator, Planned Parenthood sex educator and Sacha Fossa Erotic Blueprint coach. She has certifications in more than 20 healing arts and therapies and two decades of study and practice in the holistic, intimate and erotic arts.  SERVICES PROVIDED: Sex, intimacy and relationship coaching, and education combined with healing arts and ther-

apies, including Tantra, energy and bodywork. Programs are custom designed to improve and empower one’s sexual and intimate health, wellness and pleasure. Offered in-person and/or virtually.  AREAS OF SPECIALTY: Increase sexual energy, passion, desire, connection, confidence and overall wellness; heal sexual issues, problems and challenges including addiction (to sex and/or porn), erectile dysfunction, painful sex, shame, guilt, confusion, trauma, abuse and negative beliefs affecting sexual connection, performance and orgasm; benefit from new intimacy and communication skills; heal from past heartache, relationships and much more.  HEALING/HEALTHY LIVING PHILOSOPHY: “Your well-being depends greatly on the state of your sex, intimacy and relationships,” says Sacha Fossa. “By naturally increasing your sexual energy and skills, you can regenerate yourself, your relationships and your sex. My customized coaching programs provide the knowledge, tools, practices and somatic experiences to ignite your sex, your love and your entire life.”

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healing ways

Tools for Inner Peace Exploring Mindfulness and Meditation

by Marlaina Donato The practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing 22

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the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice.

“When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

Diving Deeper While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all

meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-toone instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

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Marlaina Donato is a body-mind-spirit author and composer of visionary music.

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conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet

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by April Thompson

24

Hypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around wholeplant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

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Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines.

Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

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Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing.

Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.

Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.

In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.

Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.

2 Tbsp toasted sesame oil 2 tsp fresh grated ginger 2 tsp rice vinegar 2 tsp unsalted sesame seeds In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.

Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

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courtesy of laura flippen

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain.

“Often, people get very broad advice, like ‘Adopt a plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term.

I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber.

“Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

Blueberry and Pumpkin Seed Yogurt Bark

lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.

This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 2 servings 1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins

Yield: 6 servings

Preheat the oven to 400° F. Line a baking sheet with parchment paper.

2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.

Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper.

Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.

Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges

should easily lift, as well.

Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and PecanStuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.

Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.

courtesy of laura flippen

Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

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Greater Boston/Rhode Island Edition | NaturalAwakeningsBoston.com

inspiration

Becoming Heart-Minded

by Sarah Blondin We already know what it feels like to be in our hearts. Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly.

This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there.

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At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple. It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the consciousness of our heart.

If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0.

This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above

Greater Boston/Rhode Island Edition | NaturalAwakeningsBoston.com

everything with ease. This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart.

When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light.

Take time throughout the day to bow our head and take three conscious breathes into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart.

Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com.

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fit body

Halting Hypertension Exercises to Lower High Blood Pressure

by Marlaina Donato An estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure.

Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.”

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing 28

a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

LIFESTYLE EMPHASIS, TARGETED FITNESS “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods.

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Message and data rates may apply.

“I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness.

Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

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YOGA FOR STRESS MANAGEMENT

It’s That Easy.

Wolfson is also an advocate of yoga for its parasympathetic nervous system support.

Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind.

A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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natural pet

Big Love From Small Animals The Joy of Furry Little Companions

by Julie Peterson

People think rabbits are quiet carrot-munchers, but they’re much more.

Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.

Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin.

“She also made a purring sound for me, which they actually make by grinding their teeth.”

Small and Sweet For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea 30

pigs usually top the list for their general durability, especially with children.

Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.

For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious and very smart, which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach. “They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

Buyer Beware Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets,

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bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion.

Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.

There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org.

Annual veterinary checkups are

BOSTON COMMUNITY

something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

Health Helpers In 2019, the journal Aging & Mental Health published a survey that concluded pets benefit older adults by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”

According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.

“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”

Cobin agrees that pets provide comfort and add joy to the home.

“Bunnies do this thing called a binky.

My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”

CALENDAR OF EVENTS All Calendar events for the March issue must be received by February 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.

Due to the fluidity of the coronavirus situation and massive amounts of event cancellations, please visit our website for calendar listings.

Please also be sure to confirm events prior to the date of the event.

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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.

Applied Kinesiology

Chiropractic

CENTRAL SQUARE HEALTH AND WELLNESS

NETWORK SPINAL ANALYSIS

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.

Ayurvedic Health Practitioner KARYN CHABOT, M. AY, LMT, RYT 401-680-3934 Karyn@karynchabot.com SacredStoneHealing.com

Receive a full assessment of your health from a holistic perspective using the time-proven diagnostic methods and remedial measures from one of the world’s top three internationally recognized medical systems: ayurveda. Tailor a specific diet, yoga, breath, herbs, mantra and changes in your daily routines for radiant health.

Brain Training ADVANCED NEUROTHERAPY, PC Jolene Ross, PhD 781-444-9115 RetrainYourBrain.com

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 9.

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Patricia Hogan-Casey, DC Wholistic Chiropractic Center 215 Cottage St, Pawtucket 401-725-4380 DrPatOnTheBack.com

Dr. Patricia Hogan-Casey, using Network Spinal Analysis, has witnessed profound effects on the physical, emotional and spiritual levels of her patients. The gentle precise touches to the spine initiate the removal of interference to the nervous system’s tension and function—essential cueing the brain to develop new strategies to experience greater wellbeing. See ad on page 18.

DR. RICHARD PICARD 342 Atwood Avenue Cranston, RI 401-942-6967 DrRichardPicard.com

Dr. Picard has helped thousands of patients recover from various health challenges with chiropractic care. Unique approach looks at the body from a holistic perspective and focuses on wellness providing traditional nutrition and natural medicine to help heal the tissues of the body need of repair.

Coaching A CREATIVE HEALING PLACE Benjamin B. Blackett 401-855-2008 BBB3pips@gmail.com Facebook.com/BenjaminBBlackett

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 “mindset book studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05am-9:25am EST. See ad on page 19.

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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 8.

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.

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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 8.

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 23.

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JOHNSON COMPOUNDING AND WELLNESS

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

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 on page 29.

Dentist

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 23.

Functional Dietitian

BOSTON DENTAL WELLNESS

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 19.

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 29.

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TAMARA LUCK, RDN, LDN

Johnson Compounding & Wellness 781-893-3870 x 104 Tamara@NaturalCompounder.com Tamara Luck, RDN, LDN, is excited to help you along your wellness journey. She uses a whole body and functional nutrition approach to help you reach your goals related to gut health, anti-inflammatory lifestyles, weight loss and optimizing your overall wellness. See ad on page 29.

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 M-S, 10am-5pm. Visit website for more information.

February 2021

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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 26.

Mind-Body Medicine BODYMIND REPATTERNING

Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com

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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 9.

Organic Hair Color 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. 50% off all new clients only.

Reiki BOSTON REIKI MASTER

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Shamanic Practitioner ENERGY-N-ELEMENTS

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 on page 29.

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Paul A. DiSegna 401-736-6500 Energy-N-Elements.com

Are you feeling stuck, stressed or disconnected? I will assist you in releasing energy blocks and guide you to experience the comfort and peace that comes with power and soul retrieval. “My intention is to improve my client’s health and well-being.” Call for your appointment today.

Spiritual Guidance SOUL WISDOM HEALING 401-662-6642 SoulWisdomTarot.com

Virtual support for your holistic healing and wellness. Christine McCullough, MA, a holistic counselor certified in many forms of holistic techniques. Personalize your healing journey. Offering customized support for mind, body and spirit through EFT, expressive arts, body talk and mindfulness-based stress reduction techniques. Call to set up your appointment by Zoom or Google Duo.

Spiritual HealingTeaching

IT’S MY HEALTH

Marie Bouvier-Newman 1099 Mendon Road, Cumberland, RI 401-305-3585 Its-My-Health.com

BE THE MEDICINE

Janet StraightArrow, Master Healer-Teacher 973-647-2500 Janet@BeTheMedicine.com BeTheMedicine.com Spiritual Life-Health Coach Guide, Master Healer. Training; Soul Shamanism, reiki all levels to Master, medical intuition. Get unstuck, discover true selfpurpose, home, business, land clearings, past-this life healing, astrology, Zoom and phone.

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Wellness Resources BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851

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 8.

Yoga CECILE RAYNOR

Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 CecileRaynor.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.

MARCH

Coming Next Month

Plant Medicine for Mental Health Plus:

Indoor Kitchen Garden

SOULSHINE CENTER FOR YOGA AND HEALING Kaleena Roch 1020 Putnam Pike Chepachet RI SoulshineRI.com

At Soulshine, we are committed to providing a safe and comfortable atmosphere that allows for exploration of mind, body and spirit.

We are dedicated to building a community that grows and evolves together. We offer morning and evening yoga classes, private reiki appointments, children’s classes and more!

TIME FOR YOU YOGA

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 8.

Maria Sichel, RYT, CSYT 2155 Diamond Hill Rd Cumberland, RI 02864 401-305-5319 Maria@TimeForYouYoga.com TimeForYouYoga.com Private Svaroopa® yoga therapy sessions 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.

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