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

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publisher's blog I was extremely fortunate this winter to receive an opportunity I just couldn’t continue to refuse. For quite some time, three friends, and their respective cohorts, had been enthusiastically inviting me to visit Florida during the winter months. For some reason, I just couldn’t wrap my head around that possibility until this year. Since working from home affords me a lot of flexibility, I finally reconciled with the concept and accepted. What a gift! Just before news of the virus broke, I returned to our chilly, wet weather, grateful that I did not become a guest who had to overstay her welcome. Seven weeks working from three unique locations truly could not have been better timed in light of the fact that the stay-at-home orders went into effect shortly after I returned home in early March. Considering it will likely be some time before I’m comfortable boarding another plane, I was happy to see our feature article this month by April Thompson, “Transformative Staycations, Finding Respite and Adventure Close to Home.” We’re lucky here in New England to have so many wonderful miles of coastline and even mountains to explore this summer. Lately, I’ve been spending quite a bit of my non-work time reading books that lift my spirits as a way to keep myself occupied and upbeat during the stay-at-home order. One particularly helpful piece I came across from author, Dr. Barbara De Angelis, is about a practice that she suggests for helping us live more mindfully and for developing a deeper appreciation for the everyday events that occur in life. It’s called, “Right Now Meditation.” She explains it as simply putting the two words, “right now,” in front of every action we take. For example; “Right now, I am typing the June Publisher’s Letter… Right now, I am looking out the window at the birds flying by my window… Right now, I am watching my puppy tease me with his toy to entice me to play… Right now, I am smelling my neighbor’s lilac bushes…” I’ve started using the Right Now Meditation practice more frequently and am loving that I have another tool in my toolbox to help me navigate this kooky thing we call life. I leave you with a short quote from Dr. De Angelis in the hope that you find it as helpful as I have. You are alive. You are here now. You have another day. That is a blessing. Enjoy the ordinary everyday miracles that make up your life… They will be your most sacred real moments. Peace,

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June 2020

DEPARTMENTS 8 health briefs 10 global briefs 18 healing ways 20 conscious eating 22 plant medicine 27 classifieds 28 resource guide

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Natural Awakenings | Boston | June 2020 issue

POWER UP YOUR BRAIN

TRANSFORMATIVE STAYCATIONS

Six Ways to Boost Blood Flow

Finding Respite and Adventure Close to Home

Lift Your Mood with Feel-Good Foods

FEEDING HAPPINESS

TAMING THE WILD BEAST

22 22 THE SAGE BRAIN This Brain-Boosting Herb Has Multiple Benefits

26 COVID-19 ANTIBODIES TEST What Does It Mean?

How to Calm the Nervous System in Uncertain Times

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June 2020

health briefs

Decrease Bone Fractures with Natto

From our family to yours, Please stay safe and we are open here for you.

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics. His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains. 8

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Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

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Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread.

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Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said. Be sure to let our advertisers know you found them in

June 2020

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs. The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge. When a raindrop hits the PTFE/tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

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In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulness—moment-to-moment awareness—reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking. They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it. Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises. The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

Pest Alarm

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Generating Electricity from Rain

Mindfulness Training May Reduce Paranoia

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Splashy Solution

Mental Relief

Sentinel Trees Give Advance Warning

The United States, Europe and China are growing “sentinel trees” in strategic locations around the world to receive advance warnings of destructive pests that could destroy native plantings. According to a study published in Plos One, “Sentinel nurseries represent one potential mechanism to address the current lack of knowledge about pests in the countries from where live plants are shipped and the threats they represent to native flora and crops in importing countries.” As global trade intensifies, the risk for accidental importing of and exposure to new invasive pests is a constant worry for entomologists and arborists, stimulating a search for new tactics to prevent future losses.

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global briefs

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Beware the Air Dementia Linked to Air Pollution

People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The district’s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards. Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollution-related dementia cases, according to the researchers.

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Transformative Staycations Finding Respite and Adventure Close to Home by April Thompson Staycations—sticking close to home for new travel experiences—was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right. A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, 12

rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife. In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recreation Area; boat, fish and hammock camp in Jackson Lake State Park; and rock climb in Eldorado Canyon. Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use.

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State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalist-guided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl.com/StateParkPasses. MAKING A QUICK GETAWAY Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue. Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word

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feature

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works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping— or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com.

group tours of Chicago, introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again doing these tours,” says Kniewel, a self-proclaimed history geek.

Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and Adirondack chairs, as well as a map for local hikes and adventures.

She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed by Tiffany Glass. Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.”

“I did a getaway at a point in my life where I wanted some time alone, away from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-thebeaten-track adventures. “You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.”

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LOCAL ATTRACTION Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures. Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry. An Airbnb Experiences host, Kniewel now leads small

During the limitations imposed during the COVID-19 period, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder. TRAVELING THE WORLD WITHOUT LEAVING HOME Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.) Similar organizations that offer opportunities for local hosting (including lowor no-cost lodging) include Servas.org , established in 1949, which stresses world peace and cultural exchange, and pre-interviews potential guests and hosts to ensure safety; GlobalFreeloaders.com , a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub.com , in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night. An exciting option for homeowners is Home

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June 2020

Exchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals. John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started hosting, but lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels

in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says. A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixer-upper projects, a pair of pro volleyball players from the Czech Republic and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says. “It’s restored my faith in humanity. I’ve encountered nothing but wonderful people, all with such different personalities and backgrounds.”

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BE A WEEKEND FARMER

Agrotourism, in which working farms open the barn doors to visitors for day or overnight trips, has the added advantage of supporting local agriculture. AgritourismWorld. com and FarmStayUS.com provide listings for farm stays worldwide searchable by type, such as Christmas tree farm, vineyard, orchard, dude ranch or alpaca farm. The 40-acre Taos Goji Farm and Eco-Lodge Retreat, in Taos, New Mexico, is one such venue. “My husband and I returned to the land nine years ago after many years working

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as professionals in stuffy offices. The farm has been developed for our family and others who wish to be close to nature and to live off of the land,” says co-owner Elizabeth vom Dorp. The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to help raise goji berries, fruits, vegetables and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex and five sheep herder cabins. The farm is surrounded by a national forest, so many guests visit to enjoy hiking, biking, fishing, rafting and ballooning. “Families with children love to come and pick berries, collect eggs and pet the animals. We have rescue alpacas, sheep, goats, chickens and turkeys,” says vom Dorp. While the world may still be at the mercy of unfortunate circumstances this summer, travel is ultimately a state of mind. By staying open, curious and present, there are always new encounters and discoveries underfoot very close to home.

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

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June 2020

TAMING THE WILD BEAST How to Calm the Nervous System in Uncertain Times by Alison Shaw

Have you ever tried talking yourself down from a stressed state, or tried talking sense to your fluttering stomach, clenched muscles or lumpy throat by saying to yourself, “Get a grip,” “Calm down already” or “There’s nothing to be so freaked out about!”? That inner dialogue between the reasoning brain and primal brain usually turns into an argument that only amps up our stress. During these precarious times, stresses exist on many levels, from health to finances to a loved one’s well-being. Just living with the uncertainty of what is next keeps our nervous system in a state of alarm. This is the fight or flight (or freeze) response, aka “the stress response”: an unconscious series of physiological changes that mobilize the body and mind to seek safety. Muscles tighten, heart rate rises, breath becomes shallow and every organ is altered. We feel emotions like anxiety or fear, perhaps irritability, and our thinking brain goes into hyperwarp speed trying to figure out what’s happening and what to do. This response is triggered when something scary happens in a moment, but can also stay on slow burn in the background, impacting our health and mood over time. The most powerful stress management practices create changes not just in our conscious awareness mood, but in our bodies and deep primal nervous systems. Some important facts about our brilliant (and not so brilliant) primal brain are: 1. It’s not very discerning. It can’t tell the difference between a clear and present danger, a possible challenge that might be out there in the future (but might not), or a memory arising from the past. 16

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2. It’s not reasonable and doesn’t understand language. It can’t even hear these demands to calm down. 3. It’s concerned with only one thing: Am I safe or am I in danger (physically and/or emotionally). And, it has only one response if it perceives danger: the fight or flight response. 4. It easily understands and responds to physical sensation. Our primal nervous system does a great job mobilizing us to face immediate physical threats like being chased by an angry dog. Unfortunately, it doesn’t recognize when the threat is a thought, belief, memory or future speculation. It reacts the same way and fails to register that we may be just fine and safe right here right now in this moment. Our fears of the future are not the same as angry dogs.

A BETTER WAY TO CALM DOWN When we realize that our primal brain is just doing its job without perspective, we can help it discern the present moment where, on at least the physical level, we are actually okay. We can help our nervous system perceive safety and settle by doing the following: Notice your immediate environment with your physical senses. Find the simple evidence that in this moment you are safe. Look around the room, notice the walls surrounding you, the roof above your head, the floor supporting your body. Stay with it for a few minutes. Can your body feel that the ground is still and gravity holds you? Can you feel how these perceptions of safety shift how your body feels? What does it feel like to be in a body that is not being physically threatened right now; more solid, still, open, or relaxed perhaps? You may notice a deep breath happen. Deepening your breath consciously can help, too.

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It’s so basic that our thinking brain may say, “I know, I know!” The goal is to get our non-thinking body to feel it and stop listening to thoughts and emotions. Our primal brain will understand the sensations of safety. Once it perceives that, it will settle and calm the body, emotions, mood and outlook.

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By becoming aware of how our body and mind respond to different stressors, we can help our nervous system through them and build a pathway back to the state of calm, center and presence. It takes some practice, but keep at it, one present moment at a time.

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Alison Shaw, RNP, HNB-BC, LMT, CBHS, is a certified holistic nurse, licensed bodyworker, certified energy medicine practitioner and integrative therapist currently in private practice at Bodymind Repatterning, in Lexington. She provides in-person and online integrative therapy. For more information, call 781-646-0686 or visit BodymindRepatterning.com. See ad on page 10 and Resource Guide on page 30.

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healing ways

POWER UP YOUR BRAIN Six Ways to Boost Blood Flow by Ronica O’Hara Our brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona. When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood flow, specific lifestyle strategies have proven to be highly effective: 1. Eat strategically, especially beets and chocolate. Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow. He advocates passing up meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body. He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory. Be sure to let our advertisers know you found them in

2. Take amino acid supplements. “Consuming supplements containing both L-arginine and L-citrulline are well-documented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements. 3. Move the body. Fast walking, running, cycling, swimming, ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stands also raise blood flow in the head. 4. Play music. Research using functional magnetic resonance imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent. 5. Do a chanting meditation. Kirtan Kriya, a 12-minute daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation ( Tinyurl.com/12Minute YogaMeditation). 6. Consider acupuncture and craniosacral therapy. “Acupuncture has been used for thousands of years to boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.”

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com. June 2020

conscious eating

Feeding Happiness Lifting Moods with Feel-Good Foods by Marlaina Donato

Whether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever. Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.” AVOIDING EXTREMES Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado. “Finding healthier substitutes that are less processed can make a huge impact.”

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike. “With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe. FRIENDLY FARE Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like home20

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Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good. “Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

made banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty favorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.

photo courtesy of Maria Marlowe

For easy-exotic, Marlowe says, “I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner. Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”

Sweet Recipes for Healthy Snacking

Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitrite-free bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”

Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.” Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle. “The guilt of eating poorly is more damaging than the food.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

2 overripe bananas ¼ tsp vanilla extract Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.

KEEP IT SIMPLE The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

Banana Ice Cream

Taste to determine whether any more add-ins are needed and re-blend if desired. Spoon out and serve.

Five-Minute Chocolate Truffles

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Truffle

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

Toppings (choose a few) Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Add cacao powder, dates and coconut to a blender. (A bullet blender works well.) Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat. Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.

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June 2020

PLANT MEDICINE

The Sage Brain This Brain-Boosting Herb Has Multiple Benefits by Matthew Herrold The question, “How can I make myself smarter?” drives measurable economic trends in consumable products, including the current emphasis on omega-3 intake for brain health and other benefits. The release of Bradley Cooper’s blockbuster hit, Limitless, resulted in an eruption of “smart drugs” that promise genius as seen in the movie. While the answer to maximize brain function and brain health is a bit more comprehensive than a pill, it is also very achievable. A personalized approach to nurture a keen brain will typically include plant medicines, such as sage, alongside regular exercise for the body, exercise for the brain, good sleep habits and a few other inputs. People that adhere to simple lifestyle habits and consume the correct plants for them experience success for maximum brain function.

SAGE IN THE SPOTLIGHT Cultures have consumed the herb for thousands of years and medicinal lore says that sage has one of the longest histories

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of use of any medicinal herb. This delightfully aromatic plant originates from the areas that surround the Mediterranean Sea. Both the Greeks and the Romans used it to reduce spoilage alongside ancient medicinal uses. Modern science now confirms its ability to do both through the study of terpenes that have been isolated from sage. Terpenes are the aromatic compounds that give most plants their distinct smells. They have drawn particular attention from the scientific community recently through the rise of cannabis medicine which will benefit more serious attention to all plant medicines. Sage and cannabis are known to house high concentrations of terpenes as well as a wide variety of them. Other compounds, such as flavonoids and phenolic acids, are also within sage’s beneficial offerings. According to a study on sage published in the Journal of Traditional and Complementary Medicine in 2014, the cause of brain dysfunction, weakened immune system, cancer, heart diseases, diabetes and more

are oxidative stress and free radicals-induced damages. Compounds found in sage promote antioxidant and radicalscavenging activities in the body, a thumbs up for its ability to prevent those conditions. Persons with inflammatory conditions may experience relief from seasoning their food with sage.

aromas of the essential oils, but not all. An ultrasonic diffuser will help preserve the integrity and quality of the oil with its low temperature, and while the smudging stick offers a popular ritual-based application, the burning of the sage will destroy some compounds.

Some food companies have In 2001, sage won Herb of the considered the antioxidant qualities Year from the International Herb of sage and experimented with it to prolong the shelf life of cooking Association for the various brain oils. Additionally, the flavonoids benefits produced by the herb. and phenolic acids in sage promote antibacterial activities. That ingestion may provide combination is what the Romans and the Greeks took advantage sublingual consumption. of to help preserve their foods.

SAGE IN SCIENCE Sage has only recently begun to prove itself to scientists as a valiant aide to help brains thrive. Since 2003, there has been a steady trickle in new publications on various brain benefits produced by the herb. That includes uplifting results to treat and manage depression and memory disorders, like Alzheimer’s and dementia. In 2005, Nicola T. J. Tildesley and other researchers showed that when healthy, young volunteers consumed common sage their memory and cognition improved. By increasing dosage, the herb elevated the volunteers’ moods and increased their alertness, calmness and contentedness. Another study, authored by Maryam Eidi, Ph.D., and others in 2006, showed effectiveness to improve speed of memory. There are several commonly enjoyed methods to use sage for the brain. Some of those benefits may be gained through the

To gain the full brain benefit of sage, it must be consumed orally. One option is to administer the essential oil sublingually, or under the tongue. Since sage can help with digestive health, and digestive health has a strong influence on brain health, additional positive effects than

Regular, liberal usage in food seems to provide measurable brain boosting benefits so long as temperatures on the sage remain low enough to preserve the essential oils. Varied varieties of sage essential oil consumed orally is the gold standard for most of the studies. People search for the secrets to happiness, and inherently a healthy brain is a happy brain. According to scientists, sage has some promise in helping treat depression and degenerative neurological conditions. For that reason, it is a worthwhile consideration for prevention of those conditions. The world looks eagerly for how to cultivate happier, healthier brains and more “sage brains” is part of that solution. Matthew Herrold is a certified wellness program coordinator and currently helps to develop the Massachusetts marijuana industry through branding and education. Connect at Matthew.Herrold@ gmail.com.

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June 2020

COVID-19 Antibodies Test What Does it Mean? by Mary Ruetten The immunoassay test is a qualitative (IgG) immunoglobulin test to detect antibodies to COVID-19 virus. Those with antibodies may prove to have developed some immunity to the virus, but also are in a position to donate blood for experimental treatment or participation in research. Dr. Kara Fitzgerald, a functional medicine physician in Sandy Hook, Connecticut, coordinated a teleconference last month with Dr. Brent Dorval, the founder and chief scientific officer of KBMO Diagnostics, in Hopedale, Massachusetts. Dorval invented the first 60-second HIV diagnostic and has been an adviser to the Vaccine and Diagnostics committee of the World Health Organization (WHO), in Geneva. He states that the KBMO test measures antibodies against the virus protein. Although there appear to be various strains, the KBMO test will pick up all of them and will not cross-react with past viruses. The timeline of progression appears to show infection (with or without symptoms) moving into the development of IgM antibodies by approximately day 14. IgG antibodies will appear as the body is moving into the immune phase of the disease, around day 28. IgG appears to be a neutralizer of the virus. Hence, antibody testing, in conjunction with real time polymerase chain reaction testing (PCR swab testing), can give the most complete diagnostic picture of the progression of the disease. Although the scientific community is curious and hopeful, there are no guarantees that IgG in one’s blood is a vaccination. The Institute of Functional Medicine points out a variety of unknowns related to the sensitivity and specificity of testing and the development of immunity. Until more is known, it is best to continue with all hygiene recommendations to keep ourselves, our families and our communities safe. As the Centers for Disease Control and Prevention (CDC) states, “The best way to prevent illness is to avoid being exposed to this virus.” For more information, visit KBMODiagnostics.com. To listen to full webinar with Dr. Kara Fitzgerald and Dr. Brent Dorval, visit DrKaraFitzgerald.com. Mary Ruetten is an educator and graduate of the Institute of Integrative Health. She was the previous co-publisher of Natural Awakenings Las Vegas. Contact at Mary.Ruetten@me.com. 26

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June 2020

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.

Acupuncture

Applied Kinesiology

Chiropractic

GROTON WELLNESS

CENTRAL SQUARE HEALTH AND WELLNESS

NEWTON CHIROPRACTIC AND WELLNESS CENTRE

Quan Zhou, LicAc, Nutritionist 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Helping patients return to health with acupuncture, ear therapy, cupping, guasha and acupressure, Quan’s expertise lies in the areas of chronic and acute pain, allergy, digestive conditions, stress-related problems, headaches, migraines, anxiety, depression, neurological disorders, respiratory issues, supportive treatment for cancer, fertility, reproductive health, women’s health and difficult-to-treat conditions in conventional medicine. See ad, page 2.

KARINA BELENO CARNEY, LAC, FABORM

Well-Being Acupuncture Center 16 Main St, Groton, MA 01450 978-448-3940 Well-BeingAcupuncture.com Effective and compassionate acupuncture, herbal medicine, TuiNa, cupping and holistic therapeutic treatment. Relief for acute and chronic pain, stress and anxiety, headaches, insomnia, digestive issues, allergies and more. Clinical specialty in women’s health, male and female infertility, pregnancy, postpartum and menopause.

ALANA P. HAMMER

Newton Chiropractic & Wellness Centre 383 Elliot St, Ste F 250 Newton Upper Falls, MA 02464 617-964-3332, Fax: 617-332-7601 WellAdjusted.com Alana is a certified acupuncturist providing acupuncture, herbal medicine and adjunctive therapies to treat acute and chronic pain, orthopedic conditions, digestive disorders, stress and anxiety, sleep and cosmetic facial rejuvenations for over 10 years. See ads, pages 3 and 9.

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.

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 11.

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

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

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Julie Burke, DC 617-964-3332 Info@WellAdjusted.com WellAdjusted.com

We are a total wellness center open 7 days a week. We specialize in Gentle Non-Force Chiropractic (NSA), an assortment of massage modalities, HydroMassage, “Super Comfortable” custom orthotics, physical therapy, detoxifying ionic foot baths, and our latest wellness tool, BEMER (designed to improve circulation supporting the body’s natural self- regulating processes). See ads, pages 3 and 9.

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

Edie provides unique, boutique coaching tailored to help you create more love in your life. Courses by Edie: The ABC’s of Love, The “Write” Way to Love, Soulmate Bootcamp, Knotty Minds: Knotty Bodies. Call Edie for a free 10-min session to see if you are ready to make changes that last. See ad, page 8.

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

DINNO HEALTH

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

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

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

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.

JOHNSON COMPOUNDING AND WELLNESS

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

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 25.

Dentist

401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com

BOSTON DENTAL WELLNESS

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.

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 15.

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GROTON WELLNESS

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

Functional Dietitian 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 25.

Functional Medcine GROTON WELLNESS

Dr. Henri Balaguera, MD 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Functional medicine doctor and clinical director of Groton Wellness. Specializes in functional medicine, chronic and infectious disease, autoimmune disorders, functional nutrition, pulmonary disorders, sleep issues, cardiovascular and metabolic dysfunction, natural hormone replacement and preventative medicine. Mindfulness and meditation are at the foundation of his core values. See ad, page 2.

June 2020

Functional Orthodontics

Massage

GROTON WELLNESS

NEWTON CHIROPRACTIC & WELLNESS CENTRE

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

383 Elliot St, Ste 250 617-964-3332 WellAdjusted.com

MASH MAIN ST ANIMAL SERVICES OF HOPKINTON

Mind-Body Medicine Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com An innovative blend of bodycentered counseling, integrative bodywork and energy medicine to uncover and release bodymind patterns that limit your life and health. See ad, page 10.

Naturopathic Medicine GARY KRACOFF, RPH & NMD

Intuitive Life Coaching SCOTT DORY CERTIFIED LIFE COACH 954-770-0052 ScottHasHeart@gmail.com ScottDory.com

Intuitive life coaching for career, health and relationships. I use my intuitive skills to identify and remove subconscious blocks. Attract your dream life with ease.

Dr. Darrow Hand, a naturopathic doctor with 20 years of experience, enjoys seeing patients of all ages, finding effective ways of helping to heal his patients. Dr. Hand treats a wide range of health issues. See ad, page 2.

Physical Therapy

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 9.

Darrow Hand, ND 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Deep-tissue, medical, sports, Swedish and therapeutic massage, shiatsu, reiki & hydro-massage in a full-service Wellness Centre, also featuring chiropractic, acupuncture, Facial Rejuvenation, Facelift Acupuncture and detox footbath. See ads, pages 3 and 9.

BODYMIND REPATTERNING

Integrative Veterinary Medical Care

GROTON WELLNESS

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 25.

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

Manual physical therapy which includes craniosacral therapy incorporates the mind-body connection for holistic healing which is essential for effective treatment of chronic pain and/or stress. Effective manual therapy treatment for acute or chronic pain or injury enables therapeutic exercise to be significantly more effective for rehabilitation. See ads, pages 3 and 9.

Reiki BOSTON REIKI MASTER

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

The pain you feel today is the strength you feel tomorrow. For every challenge encountered, there is opportunity for growth. ~Unknown 30

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Wellness Center

BRENNER REIKI HEALING

324 Central St, Newton 02466 617-244-8856 Elise@BrennerReikiHealing.org BrennerReikiHealing.org

NEWTON CHIROPRACTIC AND WELLNESS CENTRE

Providing you with reiki healing sessions, reiki meditation and reiki training to support you in reaching your goals of mind-body-spirit wellness and wholeness.

Spiritual Energy Healing KRISTI BORST, PHD

Healing Resonance Wells, ME 207-216-0473 Phone/Skype worldwide ReleaseItAll.US

Julie Burke, DC 617-964-3332 Info@WellAdjusted.com

Wellness Resources

Tantra/Sacred Sexuality SACRED TEMPLE ARTS

Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 SacredTempleArts.com Ready to have better sex and love your life more, partnered or not? Holistic, cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In-person and/or virtual sessions and programs. See ad, page 11.

BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 8. Message and data rates may apply.

Inner child healing/reconnection, getting unstuck from trauma/abuse, energy balancing, pain release. Healing Resonance LLC with Kristi Borst spiritual healer/medical-emotional intuitive. Support for healing: mentally, emotionally, spiritually, physically. All ages; private, couples, groups.

Yoga CECILE RAYNOR

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

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June 2020

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