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GRILL ON! Healthy, Sustainable Summer Fare
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FOOD AS MEDICINE Eat Well Be Well
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DEPARTMENTS 7 news briefs 10 health briefs 11 global briefs 12 eco tip 13 action alert 24 conscious eating 26 healing ways 28 natural pet 30 resource guide 35 crossword puzzle
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Natural Awakenings | Greater Boston/Rhode Island | July 2021 issue
16 14 THE BENEFITS OF LOCAL FOOD CONNECTIONS
16 FOOD AS MEDICINE
The Healing Power of Nutrition
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20 BOTANIC PROVIDENCE LOOSE-LEAF TEAS at Flipp Salon-Apothecary
22 STOP SNORING FOR BETTER HEALTH
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26 SWEET SLUMBER Natural Tips for Deep Sleep
28 DOGGY DELIGHTS
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letter from publisher As I considered the inspiration for this letter, our feature article, “Food as Medicine, The Healing Power of Nutrition,” by Julie Peterson, some counterproductive thoughts bubbled up regarding how commercialism has affected the health of Americans, particularly over the last 20 years. It took some effort to shift away from the angry and frustrated thoughts I sometimes experience when thinking about how the Standard American Diet (SAD) has failed us so enormously. It occurred to me that SAD is quite the fitting acronym. The guidelines we’ve been taught have created a country that is rampant with chronic disease as it has turned hordes of us into sugar and carbohydrate addicts. Now suffering through unprecedented obesity, chronic illness and perpetual inflammation, many Americans face feelings of personal failure, despair and depression, etc., when attempting to make lasting healthy changes. The great news is, now we know. With that knowledge comes power. Our feature article helps to break down some of the ways we can counter what we’ve been taught for so long. By taking small steps toward change, we can ultimately take control of and responsibility for our health once again, even if that means seeking support through others. The often cited, “Father of Western Medicine,” Hippocrates, is said to have stated, “Let food be thy medicine and let medicine be thy food.” This has never resonated quite as strongly as it does today in consideration of all the evidence to support its validity. For me, seeing the dramatic, positive health effects I and family members have been experiencing since going (mostly) sugar- and flour-free this past year, has been astounding proof of the truth of those words. Though it’s rarely an easy or quick fix, I’m grateful these pages allow us to serve as a conduit of what we always hope to be—a regular source of helpful information for the communities we serve. Have a happy and healthy summer! Peace,
Maisie
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news briefs
Moonlight Yoga Class on the Greenway With the City of Boston’s permission and in collaboration with the Rose Kennedy Greenway, yoga practitioners will come together from 6 to 7 p.m., July 23, in Dewey Square, for an in-person yoga class under the full moon. All cultures, genders, ages and bodies are invited to flow together in summer weather surrounded by cityscapes and vibrations of the full moon. Each session aims to create more space in everyone’s body and within the city for peace, healing and connection. Registration is required before arrival. Sign in will take place between 5:30 and 6 p.m. Attendees are asked to bring their own mat and adhere to U.S. Centers for Disease Control and Prevention and Boston guidelines regarding spacing at public events. Cost: Free. Location: 700 Atlantic Ave., Boston. Register at Eventbrite @ Moonlight Yoga: July 2021.
Sharing Good Vibes Good Vibes Burncoat, a local and sustainable arts and wellness festival featuring food vendors, local farmers and small businesses, and live music, will take place from 1 to 5 p.m., July 18, at The Burncoat Center for Arts and Wellness, in Worcester. Rain date is July 25. This free festival will promote living green, living healthy and supporting the local community. Spend the afternoon shopping for local produce, savoring dishes from local restaurants, getting to know local artists and learning from local businesses about living a healthier and more sustainable lifestyle. Cost: Free. Location: 78 Burncoat St., Worcester, MA. For more information, visit bcawworcester.com.
New Practitioner Joins It’s My Health in Cumberland It’s My Health Wellcare Collaborative, in Cumberland, has added Cathy Lynn to its lineup of practitioners. Lynn is an Institute for Integrative Nutrition certified health coach, reiki master, oracle card reader and owner of Manifest Health Solutions, who strongly believes in the concept of integrative nutrition and nourishment of the mind, body and spirit. “NourCathy Lynn ishment for overall health is more than just food and exercise,” she says. It’s My Health Wellcare Collaborative is a multidimensional wellness center that helps people take responsibility for their health in many ways. Practitioners assist individuals in understanding their health risks and determining their own personal and unique health goals, offering advice on how to sort through confusing health information and contraindications, make healthy lifestyle changes and how to choose the right foods and highest quality health products and supplements. Location: 1099 Mendon Rd., Cumberland, RI. For more information, call 401-305-3585 or visit Its-My-Health.com. See ad on page 27 and Resource Guide on page 34. Be sure to let our advertisers know you found them in
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news briefs
Body Dynamics Pilates Offers Summer Specials Body Dynamics Pilates is offering New to Pilates special packages during July and August. New students can purchase either a package of two 40-minute private lessons for $40 or a package of five 30-minute lessons for $90. These lessons are designed to teach the foundations of Pilates: breathing, alignment, neutral spine, control and basic exercises. Private lessons help instructors address a student’s fitness goals and any limitations or injuries, preparing students to attend small group classes. New students are also eligible for a first-month unlimited group class special for $40. Studio owner, Peggy Normandin, teaches customized privates to meet the needs of students that are new to Pilates as well as lessons designed for students that want to fine tune and deepen their Pilates workouts and knowledge. Normandin and instructor Amy Aleksiewicz enjoy working with students post rehabilitation. Pilates is instrumental in creating strong yet flexible bodies enabling people to age gracefully. Location: 1099 Mendon Rd., Cumberland, RI. For more information, call 401-333-8550. For class schedules, visit BodyDynamicsRI.com. See ad on page 15 and Resource Guide on page 33.
Angelhawk Reiki Comes to West Shore Wellness Janice Sutton with Angelhawk Reiki is now offering reiki treatments at West Shore Wellness, a mind, body, spirit salon in Warwick. West Shore Wellness also offers yoga as well as various massage therapies and specialty spa treatments. Having been a critical care nurse, Sutton has a unique perspective on stress and illness and how the stress response can be interrupted. Reiki therapy utilizes universal energy to assist the body’s own Janice Sutton natural ability to heal itself, and many hospitals have been using reiki healing for decades for its health benefits. “Twenty years ago, during my own attunement to reiki level 1, I was gifted with an extraordinary healing,” Sutton shares. “Stunned and befuddled by how this happened, I was impassioned to understand it, becoming a reiki master so I could pass the goodness on to others.” Sutton also handcrafts a reiki-infused jewelry line which can be found on Facebook @ Angelhawk Reiki & Designs of RI, as well as at The Kosmic Kitty, in Wakefield. Location: West Shore Wellness, 459 Sandy Ln., Warwick, RI. For more information and to book an appointment, call 401-298-0306. See Resource Guide on page 33. 8
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health briefs
Two readily available natural strategies—sunlight exposure and sufficient sleep—appear to lower the risks of suffering and dying from COVID-19, report two new studies. Researchers from the UK University of Edinburgh examined records of 2,474 U.S. counties from January to April 2020 to compare numbers of COVID-related deaths to levels of UVA rays from the sun. They found that people living in counties with the highest UVA levels had on average, a 29 percent lower chance of dying from the coronavirus. They ruled out the vitamin D factor by not including counties with UVB levels that would produce the vitamin. Repeating the analysis in England and Italy produced the same results. The researchers theorized that nitric oxide released by the skin when in sunlight may reduce the ability of that virus to replicate. A second study of 2,884 high-risk healthcare workers in five European countries and the U.S. found that every additional hour of sleep reduces the risk of COVID-19 infection by 12 percent. However, insomnia, disrupted sleep and daily burnout are linked to a heightened risk of becoming infected with the coronavirus, having more severe symptoms and a longer recovery period, reports the researchers in BMJ Nutrition Prevention & Health. People that had problems like difficulty falling or staying asleep or regularly using sleeping pills were 88 percent more likely to be infected with COVID-19 than those without such issues.
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Use Sunlight and Sleep to Lower COVID-19 Risk
Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.
Resolve Arguments the Same Day for a Happier, Healthier Life Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level—negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eight-day period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated. Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions. 10
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Try Saffron Extract to Raise Mood
global briefs
Local Veggies
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Huge Indoor Vertical Farm to Serve Food Desert The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food year-round. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package. Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.
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Rock On
Volcanic Ground Cover Slows Climate Change Researchers are using recycled rock dust to enrich farm and rangeland soils to accelerate the processes by which soils capture atmospheric carbon. The natural process of rock weathering provides a proven method of capturing carbon from the atmosphere and putting it into the soil, where it may remain for centuries. Benjamin Z. Houlton, the Ronald P. Lynch Dean of the Cornell College of Agriculture and Life Sciences, says, “Soil can be part of the solution set. It will not save us, but it can help to put us on path to negative emissions.” Field testing has been conducted for a year with positive early findings. Iris Holzer, a Ph.D. student at the University of California-Davis, has seen a doubling of the rate of carbon capture in soils with rock amendments compared to soils without. Excess carbon speeds up the greenhouse effect, which causes rising temperatures and other challenges to global security, food production, economic growth, infrastructure and human and ecosystem health. Over a five-year period, crushed volcanic rock added to agricultural soils across the globe could remove 2.8 billion tons of carbon.
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Dealers Align Behind Electric Cars Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation. When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance. The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles. The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board. U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America. He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.” Be sure to let our advertisers know you found them in
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Coming Next Month
eco tip in kitchen scraps, but it could also be placed under the sink or in the freezer. A review of several options can be found at TheSpruceEats.com.
AUGUST
■ A yard bin or pile. Due to critters
BACK-TO-SCHOOL WELLNESS TIPS Plus: Shamanism Today Boost Happiness & Well-Being Benefits of Having a Life Coach Composting Made Easy Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps can be recycled through composting into an organic, high-nutrient fertilizer. Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material. Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home. To start composting, get a couple of containers. ■ A covered kitchen bucket.
Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss
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Bins in place, start collecting and piling. Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement. The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials. An unbalanced pile can be amended. ■ If it’s wet, moldy or stinky, add
more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.
■ A pile that is too dry will take
longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.
A balanced pile that is stirred or turned weekly will decay the fastest. Seeing worms and other soil organisms in the pile is a good sign that the process is working. Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season. Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.
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and pets, a lid is recommended. Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.
action alert
Protect the Right to Practice, Teach and Access Alternative Healing Therapies in Massachusetts Massachusetts Attorney General Maura Healey has redrafted S.168, “An Act Regulating Bodyworks,” and refiled it as identical bills, “An Act Regulating Alternative Healing Therapies,” in both the House (H.350) and the Senate (S.221), to ensure its passage. S.221 and H.350 requires the state to establish standards and licensing for the practice and teaching of holistic modalities under the control and direction of a board predominantly populated by massage therapists, and to restrict the teaching of the holistic modalities to schools licensed by the state, at a cost of more than $8,000 for an application. This includes putting up a $5,000 bond, a $2,500 initial application fee for a for-profit school (which includes most independent practitioners) and a $1,500 application for a nonprofit, plus a $1,000 application fee per instructor. That does not include the licensure fee. These bills will negatively affect thousands of sole practitioners and instructors of a wide array of disciplines such as reiki, qigong, Asian bodywork therapy, Trager, Feldenkrais, Ayurvedic therapies, reflexology, polarity therapy, Rolf Structural Integration, body mind centering,
acupressure and energy and somatic healing practices that are presently exempt from massage licensure under current law. These requirements would create significant hardships and force alternative healthcare practitioners and teachers of these modalities to close their practices and eliminate freedom of choice in alternative health care for the people of Massachusetts. Individuals are encouraged to sign a petition at Change.org/Protect HolisticTherapies which alerts each member of the Joint Committee on Consumer Protection and Professional Licensure, where both bills currently sit, how detrimental this bill’s passage would be to the health care we depend upon. For more information, contact Rita Glassman, executive director, MA Coalition of Holistic Practitioners, at machhp7@gmail.com or visit the Reiki Unified website (ReikiUnified. com) which serves as an educational resource for the opposition of state licensure legislation seeking to set standards for the way holistic therapies are practiced and taught. The website has many free downloadable documents addressing the MA legislation.
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The Benefits of Local Food Connections by Tamara Luck Food is nourishing, life-sustaining and uniting. It can bring together families, connect communities and deliver the healing properties of nature to the dinner table. However, not all food is created equal, nor lends itself to the community and family connection. Luckily, locally sourced foods are the perfect option for providing nutrient density, connecting local communities and families and more. One benefit to consuming local produce is the increased amounts of vitamins and minerals. Hallmark studies on the subject published in the Journal of the American College of Nutrition and British Food Journal showed that today’s conventionally grown produce contains significantly fewer nutrients, such as magnesium, calcium, iron, potassium and vitamin C, when compared to the same produce from the 1950s. This decrease in nutrients may be attributed to modern, conventional farming practices such as mono-cropping, picking vegetables before peak freshness to allow for travel time to grocery stores and selective breeding. Selective breeding creates extra-large produce, which often contain less nutrients. Fruit and vegetables derive their minerals from the soil and vitamins from the sun. When the soil is depleted from unsustainable farming practices like mono-cropping and being picked too early, the produce does not have the ability to acquire their intended nutrients. Unfortunately, most of today’s food is just not as nutritious as it used to be. On the other hand, produce from smaller farms are grown in more mineral-rich soil, are grown and picked at the correct time and travel shorter distances, allowing higher-quality produce to reach local consumers. This model supports the natural ecosystem of a farm, builds community connections and provides neighbors with more nutrient-dense foods. Additionally, eating locally forces people to eat in-season foods, helping to rebalance the body during seasonal shifts. For example, in the winter, most crave hearty, grounding foods, like potatoes. In the heat of the summer, most crave refreshing, vibrant foods, like watermelon. When shopping locally, the freshest crops will be the ones that the body needs to thrive. Eating with the seasons
also promotes nutrient diversity by encouraging the rotation of different fruits and vegetables, rather than relying on three to four favorite vegetables, regardless of the season. Each piece of produce contains a unique ratio of vitamins, minerals and antioxidants, vital for all cells in the body. Each color found in plants represents different antioxidants, some of which have not even been discovered or named yet, providing unique anti-inflammatory, anti-aging and immune system benefits. This summer, follow these three easy steps to increase food diversity, prioritize nutrient density and expand community connections. First, when shopping at the grocery store, opt for local and in-season produce whenever possible. Second, visit your local farmers’ market or join a farm share to support local farmers. Thirdly, start a garden. This can be done with any amount of space. Start small with a few easy herbs, like basil or thyme, in the kitchen and work up to bigger plants, like cherry tomatoes, lettuce or zucchini in outside gardens.
Find a Nearby Farmers’ Market
Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at Johnson Compounding and Wellness for virtual nutrition appointments. Schedule a free 15-minute introductory call at NaturalCompounder.com/ Tamara. See ad on page 23 and Resource Guide on pages 31 and 32.
The Rhode Island Summer Farmers’ Market Guide 2021 is available at FarmFreshRI.org/summer2021. Find affordable, healthy and fresh local produce at Boston farmers’ markets. Boston.gov/departments/food-access/boston-farmers-markets. 14
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CROSSWORD SOLUTION
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FOOD AS MEDICINE The Healing Power of Nutrition
Eating is a basic need, but many Americans are not filling this need with healthful choices. Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association. “I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking. The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives. “The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan. SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO). These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise. The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country. 16
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by Julie Peterson
The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and onethird of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity. A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.” Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.
HEALTHIER HELPINGS As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.” It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut. “I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.
THE POWER OF PLANTS Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers. For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet
containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds. Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.” As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plantbased, because salt, sugar and added oil are usually added.”
EATING BY THE COLORS Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.” Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track. GREEN: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs. BLUE AND PURPLE: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage. RED: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon. YELLOW AND ORANGE: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers. WHITE AND BROWN: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.
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July 2021
17
GAINING GUT HEALTH
ENZYMES to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation. PROBIOTICS, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.
GOING LOCAL Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.” Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall. Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.
The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease. Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors. Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director. The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs. The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being. The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public. 18
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The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain. If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plant-based foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.Gut health can be enhanced and restored with specific foods:
PREBIOTICS, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.
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Botanic Providence Loose-Leaf Teas at Flipp Salon-Apothecary by Wendy Nadherny Fachon A study by researchers at Montreal’s McGill University found that tea bags can shed more than 10 billion microplastic and nanoplastic particles when placed in nearly boiling water. One quarter of a tea bag can be comprised of polypropylene, used to seal the bag or to help the bag keep its shape in hot liquid. Such tea bags are a poor option for compost material and for the human body. Like most plastics, polypropylene is known to adversely affect the body’s endocrine system. This is why more people are choosing organic loose-leaf tea. Jo-Anna Cassino, certified clinical herbalist and owner of Flipp Salon-Apothecary, in Providence, creates loose teas with people’s health in mind. As well as being fragrant and lovely to sip and enjoy, the core of Flipp’s Tea and Tisana blends are energetically balanced. Cassino has an intimate connection with plants and grows many of her own herbs at Shewatuck Farm, in Exeter, Rhode 20
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Island, where she is the herbalist in residence. “In addition to the therapeutic properties and tastes,” she explains, “I also take the energetics of the herbs into consideration when blending, as the plants all have an energetic profile, just as people do. Energetics of a plant means it is made up of properties and constituents that have a physiological effect on the tissues, as well as an ability to equilibrate, correcting an excess or deficiency of heat (inflammation) or cold (atrophy). Ailments are rooted in these types of excesses or deficiencies.” Analyzing and utilizing the energetics is a lens, or tool, that has been used for thousands of years, rooted in all forms of ancient medicine and therapeutics, from Ayurveda, traditional Chinese and Tibetan medicine to Roman, Greek and Egyptian medicine. Being of Italian, Greek and Egyptian heritage, Cassino takes great joy in following her ancestors’ footsteps, designing custom blends for individualized
therapeutics, as well as formulating the blends for her Botanic Providence tea line for general consumption. She says, “Our blends won’t sway someone’s constitution too far in either direction—too cool or cold, or too warm or hot. When one of our blends is formulated to be slightly more in either direction, we state that on the label.”
SAFE TEA: BAG BRANDS THAT ARE PLASTIC-FREE People that really love brewing bagged tea ought to look for plastic-free brands. A few companies provide this information on their website, and others will respond to an email inquiry. As more consumers demand plastic-free tea bags, they can influence the commerical brand companies to move away from plastic. Here are some brands that have gone plastic-free with their string-and-tag teabags:
Additionally, Cassino works to formulate blends which are fragrant and offer an enjoyable flavor. The following tasting notes describe the Botanic Providence line of teas: High Tea – warming/astringent energetic quality with a twist of a classic Earl Grey. Bold flavor profile with floral/tart notes comes from hibiscus and citrus notes from bitter orange peel. Caffeinated. Rooibos Chai – very warming, energetic quality using red rooibos instead of black tea, rendering a delicate and creamy result. Can be brewed with favorite milk or water for a subtly spiced tea blend. Longer brewing times will result in a bolder, more “true” chai experience. Caffeine-free. Lounge – a cooling digestive tea with the added benefits of calming the nervous system. This soothing and nutrient-dense tea is the perfect way to end the evening. Caffeine-free. Mood – cooling/fairly neutral energy, not drying or moistening. This calming blend is ideal for settling into a meditative or yogi state of mind, thanks to the hint of blue lotus flower. This tea renders a bright blue color that changes to hot pink when the pH changes, for example, if lemon is added. Same impact takes place if cooled tea infusion is added to Prosecco. Caffeine-free.
Yogi and Traditional Medicinals tea bags are made from a select blend of high-quality manila hemp (abacá) fibers and wood pulp. The abacá tree grows quickly in semi-shaded mountain terrains, reaching up to 15 feet tall and produces fiber for up to 20 years, making it a reliable source of income for local farmers and a responsible material for use for our tea bags. Abacá fiber pulp is formed into sheets and transported to paper mills, where it is blended with sustainably harvested wood pulp to better withstand the rigors of the tea-steeping process. The tea bags are treated with a non-toxic cleaning process, that uses oxygen and peroxide and ensures the removal of plant resins remaining in the wood pulp fibers. A non-heat seal or double-chamber bag design avoids the need for the chemical sealants used in cheap pillow bags. These tea bags are 100 percent compostable. Yogi tea is available at Johnson Compounding and Wellness (shop.naturalcompounder.com). Pukka Herbs’ website states: “We use a simple stitch of organic cotton and a unique folding process. This means we don’t need to use polypropylene to hold our teabags together and our teabags are free from plastic. We were the first company to ever use organic strings to hold our teabags together without the need of a metal staple or polypropylene.” Writer Wendy Fachon is host of the Story Walking Radio Hour and has produced various episodes about minimizing plastic consumption. Learn more at StoryWalking.com.
All blends are best enjoyed if allowed to steep for 10 or more minutes. Travel and insulated mugs work great for this. Cassino also custom creates blends for cafes and restaurants looking to up their tea game. In addition, Flipp Salon-Apothecary sells individual herbs by the ounce. Location: 38 Transit St., Providence, RI. For more information, call 401274-1981. Salon appointments can be booked online at FlippSalon.com. See Resource Guide on page 32. Be sure to let our advertisers know you found them in
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Stop Snoring for Better Health by Amparo David
Sleeping is vital to our health as it restores the body on a subconscious level. To get proper sleep, it is imperative that we breathe correctly. Unfortunately, a large portion of the population does not breathe correctly at night and is unaware of the long-term health consequences. Snoring is the most common sign of sleep-disordered breathing and is not as normal as one may think.
apnea can experience a complete blockage of air, or apnea event, 30 times in one hour. When there is a disturbance in oxygen intake, it also disturbs the specific rhythm the heart muscles contract to function correctly. By ignoring the signs of sleep apnea, the heart can become weakened slowly and silently over time to a point where a heart attack occurs.
Similarly, blood pressure spikes up when apnea episodes When snoring occurs, air is not able to move through the nose end, and a large inhale ensues. This creates irregular blood correctly and enters through the mouth instead. Breathing chemistry and life-long blood pressure issues that need through the nose is important as it helps to oxygenate the to be treated with medication. Instead of waiting for blood body more effectively as opposed to breathing through the pressure and heart conditions to become worse and treatmouth. The nose is designed to cleanse the air of unwanted ing them with invasive procedures, stepping in with Nightforeign bodies that can be harmful lase treatment earlier on can be a to breathe into the lungs. As a rekinder option to the body. Not only does snoring affect sult, unpurified air that keeps enthose that hear it, but it has the Not only does sleep quality have a tering the oral cavity irritates the tissue surrounding the throat, and potential to drastically change negative physiological affect, but oxygen is not able to be absorbed it also has one on a mental level. the functionality of the oral cavity, Oxygen needs to be absorbed in as efficiently. all areas of the body to heal tisthe heart and the brain. Luckily, there is a therapy that can sues on a nightly basis, most imhelp treat this problem. Nightlase is a non-invasive proce- portantly the brain tissues. When sleep apnea occurs, a large dure that stimulates the back of the throat with the use of a portion of the oxygen supply needed to keep the brain funclight laser, or photobiomodulation. When someone snores tioning is cut off. Left untreated, people suffer brain damage for a long duration of time, the air they breathe through the slowly over time to a point where cognitive ability and memmouth irritates the soft tissue that creates the opening of the ory is noticeably impaired. airway. This results in tissue sagging and blockage of the airway, as well as long-term discomfort while speaking or It is very common that people suffering from daytime sleepieating. Studies have shown that Nightlase therapy produc- ness also report symptoms related to anxiety and depression es a visible elevation and tightening of these compromised as they are likely living with untreated sleep apnea. Unfortissues. Essentially, the light laser heals the damaged tissue tunately, doctors will commonly prescribe oral medication and redirects proper passage of air that is breathed in. to help treat anxiety and depression when the correct treatment could be related to opening the airway alone. With that Poor sleep is directly related to issues with cardiovascu- being said, these mental disorders can advance into Alzheilar problems. This means those suffering from significant mer’s or dementia when left alone. Because there is a strong sleep-disordered breathing are at a much higher risk of association between sleep apnea and neurological health, it developing disturbances with blood pressure and/or expe- can be life-changing to treat them earlier on with noninvariencing a heart attack. Individuals that suffer from sleep sive practices like Nightlase. 22
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In conclusion, snoring is the most common symptom to look out for when diagnosing sleep-disordered breathing. Over time, slight snoring can turn into sleep apnea that progresses over time to a point where oxygen is barely making its way into the bloodstream to nourish and heal the body. Not only does snoring affect those that hear it, but it has the potential to drastically change the functionality of the oral cavity, the heart and the brain. Starting therapy to help manage these symptoms is imperative to prevent systemic deterioration of the body and to encourage a more enjoyable progression through life. Dr. Amparo M. David, DMD, has her own practice, Dentistry by Dr. David, located at 563 Main St., Bolton, where she practices general and cosmetic dentistry and orthodontics. She also has completed a residency in dental sleep medicine and sleep apnea and is able to assist some of her patients with this common problem, including performing the Nightlase procedure. For more information, call 978779-2888 or visit BoltonDental.com. See ad on page 19 and Resource Guide on page 31.
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conscious eating
Sizzling on the Grill Healthy, Sustainable Summer Fare
For most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.
THE DOWNSIDE OF GRILLING Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells. Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”
WHAT GETS GRILLED MATTERS Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef. Eliminating meat is simple as vegetari24
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an and vegan options are innumerable. “Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients. Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.
PRESENTATION FOR THE PLANET When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin. With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.” Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@ gmail.com.
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by Laura Paisley Beck
Grilled Cumin Carrots with Pecans, Ricotta and Herbs Yield: 4 to 6 side-dish servings
Photo Courtesy of Geneveive Taylor
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1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.
The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume) 2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*
Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix. Cover and leave to marinate for a couple of hours at room temperature. Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning. Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm. Recipe from Genevieve Taylor’s book Charred.
Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain. Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.
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healing ways
Sweet Slumber Natural Tips for Deep Sleep by Ronica O’Hara
A good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”. Being sleep-deprived not only makes us crabby and accident-prone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices. GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads. This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling. MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good 26
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night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium). DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep. WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.
GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings. TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause. CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants. If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.
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Natural health writer Ronica O’Hara can be reached at OHaraRonica@ gmail.com.
Sleepy Scents The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include: Y Lavender to improve sleep quality Y Valerian to fall asleep faster Y Bergamot, which lowers heart rate Y Clary sage, a natural sedative Y Petitgrain to ease restlessness Y Marjoram to soothe the mind “Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two. Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”
Sounds for Snoozing We might be too old for Rock-a-Bye Baby, but sounds can still lull us to sleep—and they’re right at our fingertips. By dimming the screens of our devices and donning earbuds, we can summon these soothing soundscapes. Meditations designed to induce sleep are easy to access on a smartphone or tablet with apps like InsightTimer, Calm and Headspace. These include gently guided instructions for approaches like breathing, body scans, visualization, counting and slow movements. Once a meditation is learned, it’s easy enough to do without the app. For Italian neurologist and sleep expert Pietro Luca Ratti, this involves “just lying in bed with your eyes closed, focusing on a point in the wall and finding a calm place to take yourself. Think about the feeling of a deep sleep and will yourself into a happy, relaxing place.” Music can be used to train the brain to sleep, with insomniacs sleeping increasingly better during three weeks of nightly, 45-minute listening sessions, Taiwan researchers found. A study in Musicae Scientiae reported that many genres (not just classical or New Age) work, and that sleep-inducing music typically has more emphasis in lower frequencies such as a stronger bass, a slow and sustained duration of musical notes and non-danceable, simple, subtle rhythms. Music apps like Spotify, Pandora and Apple Music offer a wide array of sleep-inducing playlists. Short stories and novels can be downloaded from meditation apps, and Amazon’s Audible offers more than 200,000 audiobooks. “The key is to find something that is interesting enough to focus on, but not too intense that it grabs your attention to want to stay up to keep listening,” says pharmacist and functional medicine consultant Meg Mill, of Indiana, Pennsylvania.
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natural pet
A HEALTHY CHOICE
Healthy, Homemade Cookie Treats by Amy Coyle One morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater. Cooking treats for canine family members is a smart move, as they are eco- friendly, cost less and are healthier than company-made ones, say veterinarians.
A SMALLER PAWPRINT With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Store-bought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife. Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients. For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories. Treats should be ‘high-reward’ and low-calorie, not necessarily big in size. They are used as a reward, not to fill the stomach.” Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats. 28
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GETTING STARTED No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will suffice. More ambitious treat-makers might want a muffin pan for custom shapes. Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing. Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist. For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!” Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.
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Doggy Delights
The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale. In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.
Good Dog Treat
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Yield: Varies 1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken. Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarterinch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes). Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container. Courtesy of Kate Roach.
Kate’s PB Oat Cookies Yield: 24 Dog Treats
MORE HEALTHFUL TREAT RECIPES The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays. For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/ simple-dog-treat-recipes. Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.
1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes. Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes. Courtesy of Kate Roach.
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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
Brain Training
CENTRAL SQUARE HEALTH AND WELLNESS
ADVANCED NEUROTHERAPY, PC
Kristine Jelstrup, CMFT, CBK, LMT 126 Prospect St, Ste 5, Cambridge, 02139 617-833-3407 Kristine@CentralSquareHealthAnd Wellness.com CentralSquareHealthAndWellness.com Through Muscle Response Testing Kristine is able to communicate with the nervous system and get to the root cause of your physical, emotional or chemical issues. Your body will indicate, through a binary feedback mechanism in the nervous system, which body systems are not functioning optimally and why. Is there an immune challenge, toxicity or does your body just need nutritional support? When you ask the body what it needs you can get clear answers and achieve optimal health.
Ayurveda Health Counselor Online Certification Course
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 19.
Cannibis Dispensary FULL HARVEST MOONZ
101 Plaistow Rd, Haverhill, MA 01830 978-702-4160 FullHarvestMoonz.com A woman-owned, adult-use Cannabis Dispensary in Haverhill, MA. At FHM, we use cannabis to clear and raise the vibration of the energy body to bridge wellness from within mentally, emotionally and spiritually. See ad on page 15.
SACRED STONE SCHOOL ONLINE 401-680-3934 Karyn@KarynChabot.com SacredStoneHealing.com
Ayurveda is the time-proven, holistic science of longevity, self-healing from the East. We offer this ancient wisdom for modern times as a comprehensive form of life coaching certification including massage, nutrition, medical astrology, mantra, yoga and energy medicine. Discover your dosha and become a Certified Ayurveda Health Counselor. 7-mo and 12-mo programs. Financing available. Start anytime online. Self-paced. Put your health in your hands and become the healer you were meant to be. “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” –Thomas Edison. See ad on page 15.
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Chiropractic NETWORK SPINAL ANALYSIS Patricia Hogan-Casey, DC Wholistic Chiropractic Center 215 Cottage St, Pawtucket, RI 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 of the brain to develop new strategies to experience greater well-being. See ad on page 13.
Greater Boston/Rhode Island Edition | NA-GBRI.com
MCARDLE CHIROPRACTIC AND WELLNESS CENTER Catherine McArdle, DC Robert Sedlor, DC
2220 Plainfield Pike, Cranston, RI 02921 401-383-3400 McArdleChiropractic.com Family chiropractic practice offering holistic care to patients of all ages. Based on the initial evaluation, patients will be given a treatment plan which addresses ergonomics, exercise, stretching and nutrition in addition to their spinal alignment. See ad on page 23.
Coaching A CREATIVE HEALING PLACE Benjamin B. Blackett 401-855-2008 BBB3pips@gmail.com Facebook.com/BenjaminBBlackett TikTok: @benjaminblackett
Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “mindset book studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad on page 19.
JAMISON JACOBS COACHING Jamison@JamisonJacobs.com Linkedin.com/in/jamisonjacobs
I am a graduate of Accomplishment Coaching and I am currently a Program Coach, coaching other coaches, in New York City. I work with executives, leaders and those in career transition. See ad, page 9.
Compounding & Wellness Pharmacy
LIFE COACH DAVID
David Scott Bartky, Law of Attraction Life Coach 973-444-7301 LifeCoachDavid.com Find out how to attract what you want, feel happier, and become the best version of yourself with Law of Attraction coaching. You have the ability; you just have to know how to use it.
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.
BIRD’S HILL COMPOUNDING PHARMACY
401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.
DINNO HEALTH
Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our four independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 9.
JOHNSON COMPOUNDING AND WELLNESS
577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad on page 23.
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Dentist DENTISTRY BY DR. DAVID Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com
We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 19.
Frenectomy (Tongue/Lip Tie Release) DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com
Specializing in pediatric dentistry, Dr. Kaplan uses the latest technology available to diagnose and treat infants as well as children and adults. In 2015, he was instrumental in developing the first-in-the-country “Infant Laser Frenectomy” training class through the continuing education department at Tufts Dental School and is an international leader in the field of dental laser surgery. See ad, page 19.
Functional Dietitian ALORA FREDERICK, RDN
Johnson Compounding & Wellness 781-893-3870 x 149 Alora@NaturalCompounder.com NaturalCompounder.com Integrative and Functional Registered Dietitian who strives to motivate individuals on their health journey. Alora loves to help people feel their best and has a special interest in GI health and mental health (depression & anxiety). See ad on page 23.
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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 23.
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
Homeopathy
Naturopathic Medicine
VANDANA PITKE
CHRYSANTHI KAZANTZIS, ND, MS
Om Homeopathy, It’s My Health Cumberland, RI 401-573-3757 OmHomeopathy.com With 16+ yrs experience in classical homeopathy, Vandana Pitke has helped many clients restore and achieve health. A certified classical homeopath, she looks at the clients from a holistic perspective focusing on mind, body and spirit. She also incorporates many other holistic modalities in her practice, which makes healing faster, better and from within when combined with homeopathy.
Integrative Veterinary Medical Care MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com
A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 29.
NATURE’S GOODNESS
510 East Main Rd, Middletown, RI 401-847-7480 Facebook.com/NaturesGoodness NaturesGoodnessRI.com Since 1984 we have been providing the finest quality Natural & Organic Whole Foods including many gluten-free products, natural body care, athletic supplements & protein powders, incense, smudging supplies and candles made with essential oils. Natural pet care food & supplements. Open Mon-Sat, 10am-5pm. Visit website for more information.
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Mind-Body Medicine BODYMIND REPATTERNING
Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com An innovative blend of bodycentered counseling, integrative bodywork and energy medicine to uncover and release bodymind patterns that limit your life and health. See ad, page 21.
Greater Boston/Rhode Island Edition | NA-GBRI.com
Anasa Personalized Medicine 245 Waterman St., Suite 308 Providence, RI 02906 401-484-1882 AnasaMedicine.com
Owner and founder of Anasa Personalized Medicine, Licensed Naturopathic Physician, Clinical Nutritionist and Reiki Master. Specializing in digestive disorders, thyroid disorders, diabetes, Lyme disease and chronic pain. Addressing these conditions by treating the underlying cause through herbal medicine, supplements, homeopathy, clinical nutrition and lifestyle counseling. Book an appointment to start your journey to optimal health. See ad on page 8.
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 23.
Organic Hair Care FLIPP SALON APOTHECARY 38 Transit St Providence, RI 02903 401-274-1981 FlippSalon.com
A small boutique salon promoting a holistic approach to beauty, herbalism, art and music. Offering a full range of hair services using organic, plantbased products, full apothecary of loose herbs, blends and organic self-care items and accessories. Herbalist on staff. Gallery walls featuring local artisans; all mediums welcome. Live music in semi-acoustic for Music Nights. We believe that all these mediums are symbiotic in promoting joy and wellness in the individual and the community.
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.
Pain Reduction/ Elimination
Reiki
Spiritual Guidance
ANGELHAWK REIKI & DESIGNS OF RI
SOUL WISDOM HEALING
West Shore Wellness 459 Sandy Ln, Warwick, RI 02889 Additional locales 401-298-0306
As a Registered Nurse, I have a unique perspective on health and stress within the body. Stress equals illness and reiki decreases stress causing a relaxation response, therefore improving health. Put yourself first. Call today.
ESSENTIA WELLNESS
Laney DeFeo Harvard, MA & Amherst, NH 603-233-2887 EssentiaWellness.com
BOSTON REIKI MASTER
34 Lincoln St, Newton Highlands 617-633-3654 BostonReikiMaster.com
Utilizing low-level laser (light) therapy (LLLT), Laney uses this fast-growing technology for a variety of conditions to relieve pain, inflammation, stimulate healing and restore function. LLLT is FDA approved, safe and highly effective. Many see results in the first 1-3 sessions. See ad, page 8.
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.
Pilates
Shamanic Practitioner
BODY DYNAMICS RI
ENERGY-N-ELEMENTS
Peggy Normandin 1099 Mendon Rd, Cumberland, RI 02864 401-333-8550 BodyDynamicsRI@icloud.com BodyDynamicsRI.com We are a small boutique studio specializing in Pilates-based classes for women and men. Our highly trained instructors offer personal attention to our students to help them meet their fitness goals and improve their ability to enjoy activities. Free 30-min consultation or lesson for new students. See ad, page 15.
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.
Smoking Cessation ESSENTIA WELLNESS
Laney DeFeo Harvard, MA & Amherst, NH 603-233-2887 EssentiaWellness.com
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 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.
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 25.
Quit smoking in 3 visits with a low-level laser therapy (LLLT) acupuncture program that is clinically proven, safe and highly effective. LLLT allows you to quit without unpleasant side effects and improves sleep, energy and stress levels. See ad, page 8. Be sure to let our advertisers know you found them in
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Wellness Resources
IT’S MY HEALTH
Marie Bouvier-Newman 1099 Mendon Road, Cumberland, RI 401-305-3585 Its-My-Health.com
BETH GARDNER
Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 9.
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 27.
Yoga CECILE RAYNOR
Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 CecileRaynor.com
TIME FOR YOU YOGA
Maria Sichel, RYT, CSYT 2155 Diamond Hill Rd Cumberland, RI 02864 401-305-5319 Maria@TimeForYouYoga.com TimeForYouYoga.com Private Svaroopa® yoga therapy sessions are tailored to meet your needs. Specially trained in treating pain, including back pain and neck and shoulder issues. Yoga therapy is more powerful than weekly yoga classes and moves you more quickly toward health and well-being. Experience pain relief, greater mobility, improved sleep, easier breathing, deep relaxation, increased flexibility and a deep sense of peace.
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.
classified BOOKS ........................................... MESSAGE FROM THE ALL – The Prophecy of God Today - Not the Word of the Bible Contents; The world talks about peace - Where is the Peace? God breathes back the Fall, The true life opens up and much more. Toll-free: 844-576-0937. Gabriele-Publishing-House.com.
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