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14 FEEL-GOOD VIBES Setting the Table for More Positivity
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15 THE IVY DRIP BAR & WELLNESS CENTER Boosting Health with IV Nutrient Drips
16 RAISING A WELLROUNDED CHILD Practical Ways to Build Lasting Life Skills
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CHANGE YOUR WORDS, CHANGE YOUR LIFE
22 EMPOWERED HEALTH Using Nutrition to Affect Outcomes
24 FROM FEAR TO FAITH Believing Anything is Possible
26 26 SUSTAINABLE SHELLFISH Superfood of the Sea
28 THE GREENING OF PACKAGING Cleaning and Personal Care Products Go Eco
30 TAKE A SILENT HIKE Tips for Walking Mindfully in Nature
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letter from publisher After reading this month’s Conscious Eating article, “Sustainable Shellfish: Superfood of the Sea,” by April Thompson, I found myself searching the phrase “Is it possible to train yourself to like shellfish?” Being raised in a home where pretty much the only color on the plate came from the yellow canned corn and occasional red pasta sauce, I admit my palette could use some expanding. Not that it hasn’t expanded somewhat, I mean I do eat fresh vegetables these days, but seafood and shellfish have always been on the no chance list. Even to me, this seems crazy for someone born and raised in the Ocean State. At some point as a young adult, I started to get exposed to seafood and shellfish through friends who thought I was nuts and so began the attempts at coaxing me to at least try it. Since it was truly foreign to me, it was quickly clear that consuming, almost exclusively, meat and potatoes for the first 20 years of life does not align well with the vastly different tastes, smells and textures of seafood. Chances are I’ll regret putting this in writing since what I’m about to say will be read by some of those very people that have relentlessly attempted to get me to “just try it” for so long. Learning that shellfish is the most sustainable protein on the planet has led me to the desire to give it another go. Since this is the Self-Empowerment edition, I’d say it’s time to give it a whirl and stretch that comfort zone into the seafood/shellfish department. Let’s see if I can expand my options and get to really enjoy some of the many wonderful restaurants available throughout Greater Boston and Rhode Island. Whether you have an interest in empowering yourself to expand your palette, choose more empowering thoughts and words, raise a wellrounded child, or even find a practitioner to help you live more powerfully and self-secure, I hope you find something in these pages that supports you on your journey. Have a stellar rest of your summer! Peace,
Maisie
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news briefs
The Power of Herbs Cooking Event and Farm Tour Join Blue Skys Farm and Sanctuary Herbs from noon to 3 p.m., August 21, for a farm tour, cooking demo, picnic and informative talk about herbs. A rain date is scheduled for August 28. Christina Dedora, owner of Blue Skys, in Cranston, Rhode Island, will give a guided farm tour and talk about growing herbs. Farmer and culinarian, Kendra Doe-Mode, will demonstrate and prepare herby dishes, and herbalist Chelsey Stone will talk about the medicinal benefits of herbs. “Herbs have a lot of nutrients and people don’t really know how to cook with them,” says Dedora. “The reason we’re doing this event is to empower people’s cooking skills using herbs as a source of nutrition.” Attendees will enjoy such dishes as herbed focaccia, vegetables in an herb marinate, a pasta salad and a charcuterie board with herbs incorporated into dried meats. Everyone is encouraged to bring their own picnic blanket and beverages of choice. The event is limited to 40 people. Cost: $50. Location: Blue Skys Farm (part of Urban Edge Farm), 35 Pippin Orchard Rd.,Cranston, RI. For more information and to purchase tickets, call 781-603-4894 or visit Sanctuary Herbs. com. See ad on page 18 and Resource Guide on page 36. Be sure to let our advertisers know you found them in
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news briefs
Body & Brain Holds Free Monthly Yoga Classes On the last Saturday of each month, join Body & Brain in-person at any of its four locations for a free class from 9:40 to 11:10 a.m. The class is designed to boost energy, reduce stress and help immunity. Body & Brain offers the best in holistic fitness through online and in-studio classes featuring a blend of yoga, tai chi, meditation and breathwork. Classes combine elements from a variety of Eastern practices to enhance people’s physical, mental and energetic health. This practice helps individuals to develop mindful breathing and relaxed concentration so that they can maximize the benefits from physical exercise. Attendees should wear comfortable clothing for movement. Bring a water bottle and a mat if preferred, but mats will also be provided if needed. Cost: Free. Locations in Brookline, Arlington, Cambridge and Riverwalk. For more information, call/text 617-209-9327. Reserve a spot at Tinyurl.com/yc72fcry. See ad on page 31 and Resource Guide on page 38.
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Annual Float Conference Meets in Portland, Maine The 11th annual Float Conference—the largest event celebrating flotation as an industry, therapy and lifestyle—will be held in Portland, Maine, from August 26 to 28. In New England for the first time, the event will bring together float center owners, such as Sarah Garvin of Float Boston, manufacturers, researchers, suppliers and those interested in joining the float industry for a multi-day event full of presentations, workshops and parties. The event will be a hybrid one; people can join others in Portland or online. Speakers will fly in from all over the world to share their expertise and give presentations covering new research into the benefits of floating, personal stories of floating’s impact, the history and future of the industry and more. Presenters will facilitate hands-on workshops and there will be time for self-care with wellness sessions, like qigong, light therapy and didgeridoo. Float Boston is the largest and oldest float tank center in Metro Boston. Its mission is to offer float therapy for wellness and stress relief. Cost: $69 virtual, $499 in person. For more information, visit FloatConference. com. Learn more about floating at FLOATBoston.com. See ad on page 25 and Resource Guide on page 35.
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Jennifer Santospago, creator of dreams 2 Reality (d2R), a virtual, live, fitness community, is offering a free class from 8 to 8:45 a.m., every Saturday on Zoom. Along with breaking up a sedentary lifestyle, members receive emotional support, connection with other fitness family members and nutritional education. Saturday’s free session is a wild card class. Each week’s class is different and showcases all class styles d2R offers. Exercise routines work the body in 360 degrees for even results. Classes are fun and all levels can join, even people with injuries or in wheelchairs; modifications are shown to those that need it. Cost: Free. To register for class, visit Tinyurl.com/ 2s4h6mtt. For more information, visit Your-d2R.com.
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Blackstone Watershed Cleanup Seeks Volunteers In September 1972, 10,000 volunteers lined the banks of the Blackstone River to remove tons of trash, appliances, furniture, even cars and a school bus from its banks. Called Operation ZAP (zero away pollution), it was the largest one-day regional environmental clean-up in American history. Now, 50 years later, ZAP50 is planning to replicate those efforts and match the number of volunteers for a massive cleanup on August 27 throughout the Blackstone Valley Watershed, from Pawtucket, Rhode Island up to Worcester, Massachusetts. Today, there are still many challenges facing the Blackstone River: pollutants, litter, erosion, invasive species and maintaining downriver debris. Building a team of volunteers, ZAP50 organizers are encouraging people to get involved as event planners, promoters, community organizers and sponsors. ZAP50 is asking that people share the history of the Blackstone River and ZAP with their schools and organizations to help build momentum. A celebration will follow on September 10, at the Old Slater Mill Historic Landmark, to recognize and honor (and party with) everyone that has contributed to improving the health of the Blackstone River Valley. To learn more and to volunteer, visit ZapTheBlackstone.com.
Healing with Crystal and Sound Therapies Priscilla Gale, owner of Sacred Song Reiki, is taking appointments for crystal bed healing with crystal sound vibration at various locations in Massachusetts and Connecticut. The therapy is a safe and effective alternative for reducing pain, anxiety, depression and stress. Gale explains, “Crystals, light and sound enter the equation of healing from several directions: altering cellular functions and structures, entraining biological systems to function more in sync, calming the mind and body, reducing pain and leading to deep peace, more energy and clarity of thought.” Sessions begin by removing shoes, all metal jewelry and crystals, and then lying fully clothed on the massage table. A cloth is placed over the client's eyes and the crystal wands are turned on. Gale then plays crystal bowls that have been placed strategically around the room. Sessions may last from 20 to 60 minutes, depending on one’s health. Once comfortable with the sessions, they may be extended. For more information, call 978-897-8846 or visit CrystalsSoundHealing.com. Be sure to let our advertisers know you found them in
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health briefs
Take a Social Media Break to Improve Mental Health With 82 percent of Americans using apps like Facebook, Instagram and TikTok, scrolling through social media has become an unconscious automatic behavior for many. But that distraction comes with a price, indicates a new study by the UK’s University of Bath. Half of the 154 participants ages 18 to 72 stopped using virtually all social media for one week, reducing their average usage time from eight hours to 21 minutes for that period. After the seven days, they showed significant improvements in their well-being, depression and anxiety scores compared to those in a control group that did not take such a break. “Scrolling social media is so ubiquitous that many of us do it almost without thinking, from the moment we wake up to when we close our eyes at night,” says lead researcher Jeff Lambert. “But if you are spending hours each week scrolling and you feel it is negatively impacting you, it could be worth cutting down on your usage to see if it helps.”
Taking anti-inflammatory drugs for pain relief can actually lead to chronic long-term pain, say researchers from Canada’s McGill University in the journal Science Translational Medicine. They found evidence of less healing in 98 lower back pain patients that took steroids or a non-steroidal, anti-inflammatory drug (NSAID) compared to participants that did not take such medications. A similar study on mice led to the conclusion that NSAIDs and steroids increased the tendency for prolonged, chronic pain. Examples of NSAIDs are ibuprofen, naproxen, diclofenac, celecoxib and high-dose aspirin. Analyzing the records of 500,000 people in the UK, the researchers also found that those taking anti-inflammatory drugs to treat pain were more likely to still have that pain two to 10 years later. The study authors theorize that lowering inflammation blocks the activity of neutrophils, a type of white blood cell that sets the stage for tissue damage repair. “Inflammation occurs for a reason, and it looks like it’s dangerous to interfere with it,” says senior author Jeffrey S. Mogil, Ph.D.
Eat Green and Orange Produce to Lower Dementia Risk Green veggies and orange fruits can help stave off dementia, according to new findings from the National Institutes of Health’s National Institute on Aging. Researchers gave 7,283 people physical exams and blood tests, and then monitored them for dementia symptoms for 16 years. Those with higher levels of lutein, zeaxanthin and beta-cryptoxanthin in their blood had significantly less incidence of dementia compared to those with lower levels of these antioxidants. Lutein and zeaxanthin are found in green, leafy vegetables like spinach, kale, peas and broccoli. Beta-cryptoxanthin is found in orange fruits like papaya, oranges and persimmons.
Optimize Gut Health in Kids with ADHD or Autism Symptoms The key role that the microbiome plays in children’s health has been documented in a new study that links gut health to symptoms of attention deficit hyperactivity disorder (ADHD) and autism. Researchers from Oregon Health & Science University and the National University of Natural Medicine tested 135 children with ADHD that took no medication. For eight weeks, half of the children took a placebo and half took vitamin and mineral supplements at doses between the recommended daily allowance and what is considered the upper tolerable limit. The ones taking the micronutrients were three times more likely to show symptomatic improvement on blinded clinician ratings, compared to those in the placebo group (54 percent versus 18 percent). 12
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Avoid Anti-Inflammatory Drugs for Long-Term Pain Risk
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eco tip
Planet-Friendly Picnicking Strategies for a Plastic-Free Outing Summer is the ideal time to break bread with loved ones, toss a Frisbee and celebrate the great outdoors, but too many of us believe that picnics require single-use plastics. In the name of convenience and easy cleanup, we bring plastic plates and cutlery, a stack of disposable cups and even a plastic tablecloth. When our fun in the sun is over, an avalanche of non-biodegradable offenders ends up in landfills to pollute our environment and waterways. It’s time to level up our picnicking game by going plastic-free. With a little planning, simple swap-outs are easy and less costly in the long run. Here are a few tips. Serve Homemade and Bulk Foods: Instead of processed goodies like chips and candy that come in plastic packaging, guests will love Mom’s gluten-free brownies and mixed nuts from the bulk aisle. Bring a chef’s knife and portable cutting board to slice fresh vegetables and a watermelon from the farmers market rather than precutting and stowing them in Ziploc bags. Employ Reusable Containers and Bags: The same eco-friendly carriers we use at home can be taken to picnics, including cloth shopping bags, stainless steel food containers, beeswax wraps, Mason jars, reseal-
able silicone pouches and cloth or knit drawstring bags for bulk items. Everything comes home and gets thrown into the washer for easy cleanup. Get Ice Cubes from Home: Stopping for a plastic bag of ice from a convenience store seems synonymous with a picnic, but it’s time to break that bad habit. Put ice cubes from the freezer into a stainless steel food storage container and drop it in an insulated bag or cooler to keep items cold and provide clean ice for drinks. Bring Reusable Plates and Utensils: While plates, cups and cutlery from our kitchens can perform double duty at picnics, more lightweight options made of eco-friendly materials like bamboo and stainless steel abound. Assign each person one reusable cup and a set of utensils for the gathering. Offer Plastic-Free Drinks: Single-use, plastic water bottles are out. Bring big jugs of water and homemade lemonade or iced tea. Stainless steel straws complete the plastic-free replacement. Unfold Real Tablecloths: Add charm with a couple of genuine tablecloths to drape over a picnic table and spread on the ground, with matching cloth napkins to boot. Then pop them in the laundry before the next outing.
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Feel-Good Vibes Setting the Table for More Positivity by David Bartky
Each day brings a new chance to decide how we’re going to feel. Choosing empowered and good feelings helps us attract more circumstances and experiences that keep us feeling that way. Living with empowerment (high vibration) should not be circumstantial. When good things happen, we naturally feel the positive effects of our good fortune. But we can learn to keep ourselves feeling good all the time with a few simple strategies.
Create a Buffet of Emotions
Like a buffet of food spread out before us, we can imagine, instead, a buffet of emotions/feelings ready for us to plate. For example, a dish of bliss, a bowl of happiness, a plate of anger, a platter of sadness, a basket of joy, a pitcher of negativity, a pot of high vibrations, a tray of empowerment—the options are endless. Each day we can choose what our emotional plate of nourishment will look like. If we find ourselves reaching for the same old serving of negative emotions, we can refuse it and instead take a heaping helping of bliss, joy, happiness, positive experiences, abundance, etc. By doing this, we pre-pave the way for a more positive start to our day.
Make a List of Feel-Good Words
Another way to take more control of our emotional state is to make a list of words or short sentences of things that make us feel good. For example, a list might look like this: rainbows, kittens, puppies, chocolate, funny movies, hiking, walks along the beach, swimming, favorite vacation spots: Fiji, Hawaii, London. From time to time, look at the list and think about each word or short sentence and why it creates good feelings. By doing this, we raise good vibrations just by spending a few minutes thinking about feel-good thoughts. Feeling empowered is, in part, the result of keeping our vibrations high. The above techniques can help us not only feel better each day but attract more of what we want. David Bartky “Life Coach David” has been a certified Law of Attraction life coach for more than 10 years. Sessions are held virtually, so clients are across the U.S. as well as in other countries. He is the author of Vibratize Your Life, Magnetize Your Life and Living The Law of Attraction: A 21-Day Self-Guided Program. Learn more at LifeCoachDavid.com. See Resource Guide on page 34. 14
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business spotlight
The Ivy Drip Bar & Wellness Center Boosting Health with IV Nutrient Drips by Wendy Nadherny Fachon Located at the American Day Spa, in Belmont, Massachusetts, Ivy Drip Bar and Wellness Center provides customized nutrient drips. These are intravenous (IV) formulations of vitamins and minerals that are administered directly into the bloodstream to address a variety of health issues. A body’s ability to absorb adequate amounts of nutrition from food or oral supplements can be limited. Nutrient drips are a safe and effective method of replenishing the body’s fluids, vitamins, minerals and amino acids more readily. Dr. Meredith Scannell, owner of The Ivy Drip Bar, has been in the healthcare industry for 35 years. She earned a Ph.D. in nursing and has a strong background in supporting women’s health as an advanced nurse practitioner and certified nurse midwife. Prior to receiving a treatment, clients are required to complete an intake form. During the initial session, Scannell reviews the health history,
discusses what the client is looking for and educates the client in the IV treatment process. Some people use IV nutrient therapies to prevent or fight an infection. Others use them as part of their health regimen, choosing solutions designed to hydrate, improve brain power or reduce stress. Still others use the method to treat medical illnesses like fibromyalgia, chronic fatigue and chronic pain. The nutrient formulations are chosen based on what each client’s body requires. Many of the customized IV nutrient drips are 500 milliliters and take approximately 30 minutes to infuse. The drips are formulated by Olympia Pharmaceuticals, a full-service, FDA-approved compounding pharmacy. As an example, the Immunity formulation provides zinc, vitamin C and complex B vitamins to boost the immune system and decrease the duration of flu and cold-like symptoms. Alleviate, formulated to help relieve PMS symptoms, bloating, irritability,
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abdominal discomfort and lower back pain, provides calcium, magnesium and complex B vitamins, including B-12. This customized formula is also helpful for men that may experience muscle cramps and restless leg syndrome. Myers’ Cocktail, named for Dr. John Myers who pioneered the use of intravenous nutrient therapy in the 1960s, is the gold standard for delivering intravenous vitamins and minerals directly to the bloodstream. It provides a combination of essential vitamins and nutrients. Location: 7 Brighton St., Belmont, MA. For more information and a free consultation, call/text 617-221-5070 or visit TheIvyDripBar.net. See ad on page 13 and Resource Guide on page 38. Wendy Fachon is a regular contributor to Natural Awakenings and host of the Story Walking Radio Hour on the Dream Visions 7 Radio Network. Visit DreamVisions7radio.com and search out her podcasts on sustainable living. August 2022
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Raising a Well-Rounded Child Practical Ways to Build Lasting Life Skills by Marlaina Donato
“One of the very best things parents, caregivers and educators can do is to model healthy coping skills.” Casey O’Brien Martin, Boston-based expressive arts therapist and author 16
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Childhood is a time of magical discovery and a training ground for adult life. Yet today’s world introduces unprecedented problems that can challenge a child’s bedrock: escalating violence including mass shootings, bullying, social media pressure, environmental crises and cultural conflict, not to mention the COVID-19 lockdowns. For kids to develop the solid foundation they will need in these trying times, a powerful approach is a full-spectrum one that rounds out their experiences and skills, while instilling confidence and resilience. It includes a broad-based education, artistic and cultural exploration, experiences of diverse cultures, training in mind-body tools, healthy eating habits and connecting with nature. These facets enable children to cope, adapt and thrive in a changing world. It gives them the necessary building blocks for the rest of their lives, which has an invaluable return for all of us now and for future generations.
The Parental Toolbox
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Boston-based Casey O’Brien Martin, an expressive arts therapist and author of Skills for Big Feelings: A Guide for Teaching Kids Relaxation, Regulation, and Coping Techniques, defines a well-rounded child as “one who is balanced in the many different areas of their life: socially with friends and by having their own interests and hobbies; physically by being active and eating nourishing foods; emotionally by accepting and acknowledging their feelings and using coping skills to deal with uncomfortable or stressful situations.” Encouraging kids to try new things—and allowing them to experience failure—affects how they respond to life. “Well-rounded children are flexible in their thinking toward changes in schedule or environment, have been exposed to boundaries and as they mature, can apply their different experiences to their understanding of safety, social skills, fundamental learning and communication,” says April Christopherson, an occupational therapist and owner of Exploration Kids Therapy, in Gunnison, Colorado. Kids keenly observe and try on adult behavior, and in this practice lies tremendous potential. “One of the very best things parents, caregivers and educators can
do is to model healthy coping skills. Just telling kids what to do is not enough. We need to walk the talk, too,” Martin says. Attaining family balance is key to avoid overscheduling and feeling overwhelmed, especially if prompting kids to follow their bliss. Integrating mindfulness techniques like meditation, yoga and sensory engagement into a household’s everyday routines can help to fortify emotional stability when kids experience rough waters. “When kids learn to focus on their breathing, it helps to bring their attention to the present moment. By practicing mindfulness daily, these practices become second nature, and kids are able to tap into them whenever they need to. By teaching children these tools at a young age, we are planting seeds that they will be able to grow and cultivate throughout their lives,” says Maura Bradley, founder of Bee You Yoga and Mindfulness, in Manasquan, New Jersey. The author of Mindfulness For Kids In 10 Minutes A Day emphasizes that mindfulness can be a formal or informal practice, can involve the entire family and does not require a lot of time. It can be as simple as taking a moment each morning to connect with each other, notice the weather or play an “eye spy” game on the way to school. Christopherson concurs: “I suggest a child practice meditation, breathwork and mindfulness, first together with a parent or caregiver to get familiar with the practices, and then practice the techniques during non-stressful times.”
The Colors of Learning Focusing on grades with a one-size-fits-all educational model poses many problems, and changing times demand a broader, more vibrant paradigm. COVID-19 lockdowns brought radical changes to the classroom, and more than ever, parents are opting for a more holistic approach with various methods of homeschooling or whole-child curriculums like those offered at Waldorf, Sudbury and Montessori schools. Alternative learning presents the world as a laboratory, goes beyond math, reading and science, and endorses character-building immersion in community, compassion and culture. “Montessori learning stresses the beauty of nature,” says Ruth Tencati, a Montessori teacher in Charlotte, North Carolina. “Geography, music, art and practical life skills are taught. Ideally, each child is given lessons that balance learning in all areas and at the right time for each child’s level of skill and curiosity.” Students are given peace education, “where they are encouraged to think of others, as well as themselves, and to see themselves as part of a community of learners,” she says. Tencati views technology as an ally when it is used to deepen students’ understanding of lessons, but believes it should never be used as a pacifier. Familiarity with the arts is key to a well-rounded view of life, but the number of school-based arts programs has been declining since 1980 due to a heavy focus on standardized testing. To assess the impact of art on
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children, Rice University researchers ran a randomized controlled trial in 2019 with 10,548 students enrolled in 42 schools in the Houston area. They found that students that participated in the arts at elementary and middle school levels improved their writing skills, increased their compassion for others and were less likely to misbehave in class. In lieu of school-based art programs, kids can learn from virtual tours designed specifically for them by the Louvre, the Van Gogh Museum and other outstanding art museums. For a fun dive into history, the British Museum, Boston Children’s Museum and the Smithsonian National Museum of Natural History bring the past to life with online “field trips” just for kids. When kids learn about other cultures, religions, languages and belief systems, it increases their capacity
for empathy and the ability to see different perspectives, a trait often found in successful adults. To introduce kids to an expanded worldview, families can enjoy a weekly ethnic meal, go to local heritage festivals and celebrate the holidays of different countries.
Food for Life Giving a child lifelong tools includes instilling a healthy respect for good health. Positive eating habits have been shown to boost academic performance and lessen the potential for speech and language acquisition delays. Research on laboratory animals by the University of Georgia in 2021 published in Translational Psychiatry showed that sugar consumption in adolescence diminished learning capacity even into adulthood, possibly due to imbalances in gut bacteria.
“Hundreds of studies identify nutrition as one of the most critical factors in the development of robust brains,” says Lorie Eber, a holistic nutritionist in Orange County, California. “Consumption of whole foods such as eggs (choline), oily fish (omega-3 fatty acids), vegetables (folate and antioxidants), beans (zinc) and Greek yogurt (gut health) are vital for the healthy development of children’s brains in the first years of life.” Nutrition has a measurable impact on psychological health, she says. “Diets high in refined sugars and saturated fats increase the risk of kids developing hyperactivity and ADHD. Children who skip breakfast have difficulty concentrating and low moods, which detract from learning.” Eber encourages children’s participation in meal planning and food preparation, as well as weekly excur-
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sions to farmers markets, to experience the colors and tastes of local produce. “All of these things will lay the foundation for your children to develop a healthy relationship with food. That is a rare gift in today’s food-centric society.”
Natural Instincts Connecting to nature is not only good for growing bodies, but also for self-image. A 2018 systematic review of 35 studies published in the Journal of Epidemiology and Community Health shows time spent outdoors positively impacts young people’s mental health. Research conducted by the Institute of Education at University College London drives it home even further: Primary school children that connected with nature in brief Wildlife Trust programs felt better about themselves and experienced more positive relationships with their teachers and classmates. Adding to Mother Nature’s feel-good benefits, exercise during childhood and adolescence, according to the U.S. Centers for Disease Control and Prevention, lowers the risk of depression, improves academic performance and reduces the risk for chronic diseases later in life. In the end, parenting is about doing our best for our children while being human. “Being a parent is hard. One of my mantras for myself is ‘grace, gratitude and grit,’” muses Martin. “Giving grace to myself by forgiving myself for my parenting mistakes, being grateful for my family and having grit to keep persevering and working hard to build a good life for my family.” Each parent’s formula might be different, but the basics never get old. “Let a child experience life! Give them opportunities to get into nature, play with non-toy items, interact with animals and support their curiosity,” advises Christopherson. “Be safe, but let your kids be kids.” Marlaina Donato is an author, painter and visionary composer. Connect at WildflowerLady.com. Be sure to let our advertisers know you found them in
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Befriending Self
Transforming with the Internal Family Systems Model by Pavlina Gatikova We all carry on a constant inner dialogue throughout the day. For many, how we communicate with ourselves tends to be, unfortunately, in a manner that is negative, self-devaluing and polarizing. This makes us see oneself as a failure or disappointment to others. We can, however, learn to replace the negative self-talk, and thereby transform ourselves, by turning inward. The Internal Family Systems (IFS) model teaches people how to interact with all parts of their inner experience by bringing in our consciousness that is kind, compassionate and non-judgmental. Richard C. Schwartz, Ph.D., founder of Internal Family Systems,
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explains, “Everyone has a seat of consciousness at their core we call the Self. From birth, this Self has all the necessary qualities of good leadership, including compassion, perspective, curiosity, acceptance and confidence.” As a practicing systemic family therapist, Schwartz developed IFS after listening to his patients refer to various parts about themselves. He found “that when the clients’ parts felt safe and were allowed to relax, the clients would experience spontaneously the qualities of confidence, openness and compassion.” He came to call this core place from which his clients spoke of, the Self. According to the IFS model, the natural state of the human mind is to be subdivided into an unspecified number of subpersonalities, or what Schwartz terms “parts.” He explains, “Parts are discrete, autonomous mental systems, each with their own idiosyncratic range of emotion, style of expression, abilities, desires and views of the world.” IFS describes three separate parts. First, the managers are “do good” parts, whose main job is to be proactive, please others and to be interested in controlling the environment to keep us safe. Familiar managers are the Critic, Pleaser or Worrywart. Next, the firefighters represent “feel good” parts, such as Procrastinator, Dragon or Fantasizer. Managers and firefighters are both protective parts.
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Finally, the most vulnerable aspects of us are called exiles, which have been exploited, rejected or abandoned in our past external relationships. These are the most sensitive, innocent and intimacy-seeking parts that had to be walled off from one’s system. All of a person’s parts have good intentions, even the most extreme parts. Sometimes, though, parts can be at war with one another or even carry burdens because of trauma, small or large, that has forced one part into taking extreme measures for protection. It is the role of the managers and firefighters to keep the exiles safe. When we attend to our parts, especially the most troublesome ones, with compassion and patience, we lift their burdens and allow our exiled parts to heal by restoring their natural sense of innocence, playfulness, connectedness and trust. When we make decisions and bring more of our Self to our daily lives, we experience more calmness, curiosity, clarity, compassion, confidence, creativity, courage and connectedness. Pavlina Gatikova is a Czech-American wounded healer, an IFS Level 1 trained practitioner, a 200-hour Kripalu yoga trained teacher, poet and journaling instructor. She can be reached at 508-375-8465 or at GatikovaP@gmail.com. Currently providing remote healing sessions. See ad on this page and Resource Guide on page 34.
inspiration
Change Your Words Change Your Life by Christy Whitman
I want to experience in this area of my life, and how would I like this situation or relationship to look and feel?” Then make a commitment to speak always in favor of what you desire, never in contradiction to it.
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every desire—big or small—is a longing to experience a certain feeling. If life has shown you that you want a better job, a bigger house or a fitter body, try to identify the emotional payoff you believe you’ll receive once this goal is realized. Do you believe you’ll experience a feeling of pride or satisfaction, or one of serenity or freedom? Use as many words as you can conjure to describe the energy you’re reaching for.
The words we speak are never neutral, because language doesn’t simply describe reality. It creates it. With every word we utter, we’re either speaking into existence a reality we desire or actively creating a reality we dread. We cannot speak about being broke and attract prosperity. We can’t complain about feeling abandoned and attract great love. We can’t criticize everything that’s wrong with a situation and simultaneously invent its improvement. We can only focus on one reality at a time— what we want or the absence of it—and the words we speak moment-by-moment are an indication of which way we’re leaning.
WORDS SUMMON CREATIVE ENERGY When we say, “It shouldn’t be like this,” “Life is hard” or “Why can’t I get what I want?” we set into motion a powerful stream of unwanted energy. If you’ve ever watched one person’s negativity amplify the negativity in others, you understand this firsthand. Fortunately, the reverse is also true. We all have the ability to choose our thoughts, our perceptions—and our words—on purpose. When we change the way we speak about our life, we reclaim the power to change its trajectory. Here’s how to go about it:
Invite the Essence of Your Desire into Your Life
As you connect with the energetic essence of your desire in each important area of your life, allow yourself to identify the thoughts, the attitudes—and the words—that would align you with this energy. In other words, if you had already attained everything you’re now striving for, what types of conversations would you be having with yourself and with others? Have these conversations now. When you shift your language, you shift everything. Celebrity coach Christy Whitman is The New York Times bestselling author of The Art of Having It All and Taming Your Alpha Bitch. She is founder and CEO of the Quantum Success Coaching Academy and creator of WatchYour Words.com, a free, 30-day, language training program.
Use Unwanted Experiences to Clarify Your Desire
Every unwanted experience presents you with a fundamental choice: You can complain about all that appears to be going wrong, or you can focus on what you now desire. In any uncomfortable circumstance, resist the temptation to complain, and focus instead on the clarity that’s been born within you. Ask yourself, “What do
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Empowered Health Using Nutrition to Affect Outcomes by Alora Frederick
Health challenges, minor or major, alter the course of an individual’s life. What can be most altering is a sense of disempowerment and lack of control. However, a frequently overlooked source of empowerment is using nutrition to affect health outcomes. Though food can’t always be used as medicine in an acute situation, it still undoubtedly makes a significant difference while managing a health issue. Often, honing in on nutrition alone can be the greatest factor in positive health outcomes, both physically and mentally. The billion-dollar self-improvement industry promotes the narrative that the solution lies outside of oneself, in a particular protocol, product or miracle food. This disempowering narrative can make it hard for individuals to feel like they are making any headway on their health goal and even creates a sense of failure. True health improvements come from consistent daily practices patiently repeated over time. Individuals 22
on healing journeys get caught in a whirlwind of options like keto, paleo, carnivore, intermittent fasting, vegan, and the list goes on. With so much focus on prescriptive nutrition, individuals miss out on simple, triedand-true nutrition fundamentals. Pillars of Nutrition The pillars of nutritional health include, in no particular order, hydration, stable blood sugar, balanced meals and eating hygiene. Hydration needs will vary day to day depending on various factors, but a standard rule of thumb is to consume half of one’s body weight in ounces daily as a minimum. The fluid tally does not need to solely come from plain water. Other sources that contribute to total hydration status include fruit, vegetables, soups, tea, coffee (even with a mild diuretic effect), fruit juice, aloe vera juice and coconut water. A crucial point in stabilizing blood sugar includes regular meal timing
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throughout the day. This should begin with a satiating breakfast. The quality of breakfast will influence blood sugar levels throughout the rest of the day, either creating stable blood sugar levels or waves of peaks and crashes. By starting the morning with a balanced meal of carbohydrates, protein and fat about an hour after waking and before a morning coffee, blood sugar levels are optimized. This might look like sourdough bread with avocado spread and a fried egg on top and a side of fruit. This results in stable blood sugar levels, satiation and fulfilled caloric and nutrient needs, all of which are imperative for positive health outcomes. Lastly, eating hygiene—the method of how we eat, including how we chew, our emotional state and speed of eating—is a game-changing concept when consistently applied. Digestion is greatly impaired when food is not fully chewed, when someone is in a stressed or anxious
emotional state and when they eat too quickly. Though these sound like obvious no-brainer concepts, most people do not chew well, relax their bodies before a meal or eat slowly. Each day is an opportunity to empower ourselves and our health outcomes with these nutrition fundamentals. Individuals can choose the building blocks of a better emotional and physical state with every meal and bite taken. Motivation for nutrition-related change is birthed from taking action; it does not just show up. Self-empowerment and inspiration are the results when even just one of the nutrition pillars is practiced each day. Alora Frederick, 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/Alora. See ad on page 19 and Resource Guide on page 35.
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From Fear to Faith Believing Anything is Possible By Gina Colvario Krupka
Fear is the thief of happiness. It may be masked by outrage, anger, sadness or even disgust, but deep down, it is fear that keeps us from realizing the Universe’s abundance and believing that anything is possible. Country Club for Dogs & Cats Our Mission Statement: Our primary goal is to give your pet a happy and safe boarding experience, this will enable you, our most valued client, to enjoy your time away from home, content that your pet is receiving the best care possible. In providing such top quality boarding and grooming this facility will be his/ her “HOME AWAY FROM HOME”.
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We are born with the inherent right of freedom to think, act and love in our own unique way. But, too often, we go through life waiting for the other shoe to drop, expecting difficulties and bad news. The Law of Attraction states that what we think about, we bring about. If looking for a problem, it will most certainly show up. One of the greatest and most devastating changes in our society has been the decline of faith. Both
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religion and spirituality can shine the brilliant light of faith that has the power to cast out fear. This is not doctrine or any particular teaching. Instead, spirituality is a personal connection with that Power, God, Energy or Universe as it may be called. Ernest Holmes, the founder of Religious Science, which is taught at the Centers for Spiritual Living (CSL), believes that fear is “the antithesis of faith. It is the nega-
tion of trust.” He instructs, “There is a Power far greater than we are; there is a love that casts out fear and a faith that overcomes all obstructions. Through affirmative thinking, we enter into this Power and this Love with complete confidence. If we can believe that the Spirit within us makes perfect and happy the way before us, we then enter into conscious union with everything that lives and commune with the spirit in all people and all things.” Holmes suggests that a feeling of belonging to the Universe and being safe in it is the result of converting the energy of doubt, uncertainty and fear, to faith, which
in turn, helps us believe in greater aspirations. Individuals are invited to join a loving CSL community every Sunday at 10 a.m., virtually, on Facebook or YouTube or in person in Medford, Massachusetts, for an uplifting message of oneness, love, peace and faith. For more information, call Gina at 617947-2743 or visit CSLBoston.org. Gina Colvario Krupka, RScP, is an author, life coach, motivational speaker, radio show host and spiritual director of CSL Greater Boston. For more information, visit BelieveInYou Today.com, see ad below and Resource Guide on page 38.
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conscious eating
Sustainable Shellfish Superfood of the Sea
Scan this QR code with your camera app to visit our website for more recipes.
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The perfect food may not be underfoot, but rather, underwater. It’s delicious, fast-growing, nutritionally dense, sustainably produced, locally available from coast to coast and comes in nature’s own sturdy packaging. “Shellfish is the most sustainable protein on the planet. There are no antibiotics, no pesticides, no fertilizer and no feed needed to raise shellfish,” says Bob Rheault, executive director of the East Coast Shellfish Growers Association, which represents 1,500 shellfish farmers from Maine to Florida. Shellfish is a nutritional powerhouse, providing proteins, essential amino acids, long-chain polyunsaturated fats, vitamins and carotenoids. The drastically shorter life cycle of shellfish compared to other farmed seafood also means shellfish producers can generate more food more quickly. Shellfish also offer many ecological benefits; they filter the water, remove excess nutrients and create habitat for juvenile fish, Rheault says. A single oyster can filter up to 50 gallons of water per day, according to the Oyster Recovery Partnership, an organization that restores reefs in conjunction with a shell recycling network of restaurants and public drop sites across the mid-Atlantic region. Ray Hilborn, a biologist and professor at the University of Washington School of Aquatic and Fishery Sciences, in Seattle, has compared the relative environmental costs of different food sources, including grains, poultry and imitation, plant-based meats. He has found that farmed shellfish, specifically mollusks like oysters, clams and mussels, provide the lowest impact protein of them all. “Shellfish has a very low carbon footprint and enormous yield per area,” he says. “Mussel farms, for example, are pretty much just ropes hung from rafts, with no changes to the ecosystem or loss of biodiversity, as compared to agriculture.” Bivalve shellfish like clams and oysters are mainly sourced from farms because wild stocks are largely depleted due to overharvesting, habitat loss and other contributing factors. “Somewhere
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by April Thompson
around 90 percent of mussels and oysters on the market are farmed,” Rheault says. “If you see perfect-looking oysters at the raw bar, you know they are farmed. Out of the wild, they can look gnarly.” Restorative aquaculture, which produces seafood using scientific principles that enhance coastal environments, may be one of the best opportunities to restore ecosystems while feeding the Earth’s growing population, according to a report from The Nature Conservancy. However, Hilborn points to “the impact of food, not just how it’s grown, but how it got to you.” Processed shellfish has a bigger carbon footprint, so it’s ecologically desirable to look for fresh, local options whenever possible. Local production has a culinary benefit, too. “Every waterway has its own unique ‘merroir’, or flavor, that comes from the local environment. The differing levels of salinity and minerality, among other things, can lead to a very different flavor,” adds Rheault. While there is only one dominant species of oyster on the East Coast, there are three varieties found on the West Coast and dozens more around the world, each with different flavor profiles, according to Rheault; oysters also have differing flavors throughout the year. “Fall oysters have a rich, full flavor; they can be skinny in the spring. I like them in winter best of all.” Perry Raso, owner of the Matunuck Oyster Bar and Farm, in Wakefield, Rhode Island, and a leader in the growing shellfish farming industry, grew up digging littleneck clams as a youngster. He earned a graduate degree in aquaculture before launching and growing a multifaceted business, including a restaurant, a seven-acre oyster farm and an organic vegetable farm. He raises and sells more than 1 million mature oysters a year and also supplies 5 million seed oysters to other aqua farmers. Voted one of the top 20 seafood restaurants in the country by Time Out, Matunuck Oyster Bar serves several shellfish delicacies, including a classic oyster stew made with rosemary broth, scallop ceviche, quinoa crab salad and oysters on the half shell with a cucumber passionfruit gazpacho. The menu also features “vegan scallops” made from seared king oyster mushrooms. Rheault’s favorite way to eat an oyster, though, is simply with two drops of lime. “The lime knocks out your salt receptors and allows you to really taste the other flavors,” he says. “Grilling is another great way to introduce people to oysters. You don’t even need to shuck them; the grilling firms up the meat.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Oyster Stew 2 dozen fresh Matunuck Oysters (or local oysters of your choice) 4 Tbsp butter, divided ¼ cup shallots, finely minced 3 large or 4 small whole sprigs fresh rosemary 4 cups heavy cream 2 cups light cream 1 cup peeled sweet potato, diced into small pieces 1 cup peeled parsnips, diced into small pieces 2 Tbsp all-purpose flour 2 tsp Worcestershire sauce 1 tsp Tabasco sauce ½ tsp kosher salt ¼ tsp freshly ground black pepper Oyster crackers to serve with the stew, optional 1. Using a towel and shucking knife, shuck oysters over a bowl, retaining the liquid that comes out of the shell. Reserve oysters in a second bowl picking out any bits of shell that may have broken off. 2. In a medium saucepan, heat two tablespoons of butter over medium heat and add shallots and whole sprigs of rosemary. 3. Cook over medium for 10 to15 minutes until shallots are caramelized. 4. Add heavy and light cream, bring to a slight simmer and cook 10 more minutes, never letting the mixture boil. Use a thermometer and don’t let the temperature rise above 170° F. If it does, remove from the heat to bring the temperature down. 5. Place a fine mesh strainer over a bowl and strain the cream mixture. Discard the solids. 6. In a medium soup pot, melt the remaining butter over medium heat and add the potatoes and parsnips. Stir and cook for five to 10 minutes or until the vegetables are tender, but not overcooked. 7. Add flour and stir with a wooden spoon and cook over medium low for three minutes. 8. Slowly add the cream mixture, stirring as you add and return to a slow simmer. 9. Add Worcestershire sauce, Tabasco sauce, salt and pepper and stir. 10. Pour the oyster liquor through a strainer and into the stew, stopping just as you get to the sediment at the bottom of the bowl. Discard that sediment. 11. Bring the mixture to a slow simmer and taste. Season as needed. 12. One minute before serving, add shucked oysters, simmer one minute then serve immediately with oyster crackers. Source: Matunuck Oyster Bar in Wakefield, Rhode Island
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green living
The Greening of Packaging Cleaning and Personal Care Products Go Eco by Sheryl DeVore Health-conscious consumers have been purchasing home cleaning and personal care products with nontoxic ingredients for years. Now they’re demanding these products come in environmentally friendly packaging that reduces waste and plastic use. “It’s green movement 2.0,” says Tim Murphy, CEO of BranchBasics.com, a Minneapolis company that sells nontoxic cleaners. “First there was the green movement 1.0 to eliminate the toxins from the conventional products like bleach. Now green 2.0 is about the removal of plastic and waste reduction.” Today, consumers can find refillable, concentrated cleaning products; eco-laundry sheets; reusable cleansing face pads; eco-toothbrushes made of bamboo; zero-waste toothpaste bits; plastic-free, refillable deodorant; and refillable lipstick. These and a host 28
of other innovative products designed to be healthy and eco-friendly are available online via manufacturers’ websites or Amazon.com, and can also be purchased at certain big-box stores like Target.
Consumer Demand A December 2020 Mintel Trends survey showed nearly all of the internet users 18 and older that shop for household items say brands should consider the environment when creating packaging. Many respondents said they wanted products that had easy-to-recycle packaging and were refillable to reduce waste. “There’s a clear preference for lightweight packaging, plastic-free packaging, refillable and reusable products,” says Danielle Jezienicki, director of sustainability for San Francisco-based Grove Collabora-
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tive, an online retailer of eco-products. “It makes sense, because 90 percent of the weight of most cleaning and personal care products you buy consists of water and packaging. The formulated ingredients are a small fraction. It saves money. There’s growing awareness of this.”
Shipping Water “It’s really expensive to be shipping water all over the country,” Murphy says. “It’s just extra bulk and extra weight, and the carbon footprint is much higher. If you take that water out, it’s lighter and smaller, so it’s better for the environment.” His company, BranchBasics.com, sells a concentrate that can be used as a laundry detergent, hand wash or bathroom cleaner by mixing it with water in a glass bottle at home. The concentrate comes in a recyclable plastic bottle and is
shipped in cardboard, without plastic wrap or foam. In the past few years, Grove Collaborative, which sells nontoxic personal care and home cleaning items, has changed its packaging to be even more environmentally friendly, according to Jezienicki. “The company has vowed to sell products with zero percent plastic packaging by 2025,” she says. To that end, it has created a brand of hair, body, facial and hand care products that come in a concentrated bar with no plastic packaging. Its concentrated household cleaners, which can be used on floors, glass, tiles, tubs and other surfaces in the home, come in glass bottles, and consumers can use a glass spray bottle with a silicone sleeve to dilute the product with water.
as Seventh Generation if they are plastic-free, and has recently placed some of its products on the shelves at Target. Consumer Denise Monson Haberkorn, of Skokie, Illinois, welcomes these changes and says her friends call her the “plastics police”. She began ordering Tru Earth laundry detergent strips to replace the large plastic bottles of liquid detergent she was using, and she loves them so much, she’s been giving them away for friends to try. “The deter-
gent strips are about three times the thickness of a Band-Aid. You put the strip in where you used to put in your regular detergent, and they dissolve,” Haberkorn explains, adding, “There’s no plastic to get rid of. Some people don’t think they can make a difference with their choices, but I think I can.” Sheryl DeVore is an award-winning author of six books on science, health and nature. Connect at SherylDevore Writer@gmail.com.
Plastic-Free “In 2020, we avoided shipping more than 1.1 million pounds of plastic with our concentrated cleaners alone,” Jezienicki says. Grove sells products from other companies such
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fit body
Take a Silent Hike Tips for Walking Mindfully in Nature by Sheila Julson Silent hikes offer an opportunity to be immersed in nature and quiet the internal chatter that too often consumes our daily routine. Wesley Trimble, communications and creative director of the American Hiking Society, has observed a growing interest in ecotherapies such as silent hikes that meld solitude and mindfulness with outdoor recreation. “Just getting out into nature, no matter where you are, is a great way to enjoy its beauty and focus on the experience,” he says. When heading out on a silent hike or walk, in a group or alone, in a park or around the neighborhood, Trimble recommends taking long, deep, deliberate breaths. This allows the body to relax and focus on moving through space while being aware of sensory experiences. Acoustic ecologist Gordon Hempton takes a quiet hike every day. The author of One Square Inch of Silence has traveled the globe for four decades in search of quiet, natural spaces in which to record ecological soundscapes such as crashing 30
ocean waves or the snowy crickets of Washington State. “Opening up in a naturally quiet place in nature or the wilderness lets you become physically healthier, mentally clearer and more in touch with what you really want,” he says. Hempton suggests that a silent hike begin with listening, which for mammals is a primary way to gather information: “Any event creates a sound, and that sound carries information about that event.” When heading into a natural area, he recommends listening for the furthest sounds and focusing on the faintest ones. “Then listen to the whole place and notice what you feel. There’s nothing you need to say, but everything you need to hear.” According to Hempton, it takes less time to enjoy the benefits of a silent hike than people might imagine. “Even five minutes can produce huge relief,” he says. “Don’t make it a stressful thing. Recognize how much time you have, give it that and notice how you feel.” Advice for silent wilderness expe-
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riences can be found at the website of Quiet Parks International (Quiet Parks.org), a nonprofit that Hempton co-founded which is dedicated to preserving quiet in the wilderness.
Exercises to Quiet the Mind on a Silent Hike Author and nature educator Joseph Bharat Cornell affirms that silent hikes help instill a sense of vibrant calmness. He created an outdoor learning strategy named Flow Learning, which is highly recommended by the U.S. National Park Service. It incorporates playful experiences into wellness walks to lessen internal dialogue and sharpen intuitive perception. His book, Sharing Nature: Nature Awareness Activities for All Ages, includes activities like the Silent Sharing Walk. “Teams of three people walk along and don’t say anything, but look and enjoy together,” he explains. “When you see something intriguing, gently tap the others on the shoulder, point and look togeth-
er, and then quietly move on.” The Trail of Beauty exercise encourages hikers to consider quotations like George Washington Carver’s “If you love it enough, anything will talk with you.” Participants explore trails to find something captivating that relates to the noteworthy words. Cornell advises to not use quotes that are too philosophical, because that can lead to internal dialogue that takes focus away from nature. Group hikers can use the Nature In Me exercise to develop points of awareness. After finding a captivating spot outdoors, participants sit down and rest their hands palms-
down on their thighs, allowing awareness to flow from one observation to the next. Lightly press a finger on the leg for each noticeable observation—a passing cloud, chirping birds or the splash of a river otter. Cornell advises against slipping into passivity, because then the mind tends to wander. The Sound Map activity encourages hikers to take paper and pencil on a silent hike. “Close your eyes and cup your hands around both ears and listen for a sound,” Cornell explains. "Mark an X at the center of your paper to represent where you are. Then make a simple symbol to represent your sound and its location.
This encourages people to listen and focus.” Trimble cautions that silent hikes can increase the chances of an animal encounter, so it’s important to remain aware of surroundings at all times. Silent hikes can also help wildlife. “One of the components of ‘leave no trace’ is the respect of wildlife,” he says. “Many studies show the impact of noise pollution on different types of ecosystems. Silent hikes let us enjoy nature without disturbing wildlife.” Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazines throughout the country.
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healing ways
Soothing Scents
Top Eight Essential Oils for Anxiety Relief
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Essential oils are highly concentrated compounds extracted from aromatic plants that are used in aromatherapy for a variety of conditions. These fragrant oils have been incorporated into wellness practices for thousands of years, and decades of research confirm their benefits, especially their effects on mental health and well-being. Breathing in essential oils, whether applied topically or inhaled when diffused in the air, has been shown to improve mood and mental wellness by triggering the release of calming neurochemicals such as gamma-aminobutyric acid (GABA) in the nerve centers of the brain. In particular, eight unique essential oils for anxiety have been explored in scientific literature.
1. BERGAMOT
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by Karolyn Gazella and Natacha Montpellier
The citrus essential oil bergamot (Citrus bergamia), taken either alone or with other oils, has been shown to help ease symptoms of anxiety and stress. A 2017 pilot study found that bergamot oil diffused into the air helped reduce anxiety and improve mental health and overall well-being in patients in the waiting room of a mental health treatment facility.
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2. CLARY SAGE The earthy, floral scent of clary sage (Salvia sclarea) may also help with anxiety. A 2013 study featuring women undergoing a stressful medical exam found that inhaling clary sage essential oil not only led to a subjective relaxation response, but also lowered blood pressure. Researchers noted a decreasing trend in salivary cortisol concentrations, a measure of stress; however, it was not significantly different compared to a placebo. Nevertheless, the reduced pressure suggests that clary sage may have stress-lowering capabilities.
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3. FRANKINCENSE Frankincense (Boswellia sacra) comes from the resin of the Boswellia tree and has a woody aroma. A 2011 study found that anxiety levels of women were decreased in the first stage of labor when a combination of frankincense and other calming oils were used topically.
4. LAVENDER
8. YLANG YLANG
Lavender (Lavandula) oil has long been used topically and aromatically as a calming agent. Research has shown the benefit of inhaling lavender oil in a variety of anxiety-provoking medical scenarios, including cosmetic surgery, preoperative anxiety and postpartum anxiety. While most essential oils should not be taken orally, standardized lavender essential oil found in dietary supplement form has been shown to be safe and effective in easing anxiety when inhaled and taken orally.
Often used in the fragrance industry, ylang ylang (Cananga odorata) has a slightly sweet and floral aroma. Research shows that inhaling the essential oil of ylang ylang may help reduce blood pressure and symptoms of depression and anxiety.
5. LEMON BALM
◆ Inhaled directly from a cotton pad or tissue (one to two drops) or from a bottle itself
Lemon balm (Melissa officinalis L.) has been proven to have anxiolytic, mood-enhancing and cognitive-improving effects in a variety of human clinical trials. As a dietary supplement and inhaled as an essential oil, lemon balm may help reduce symptoms of stress and anxiety.
6. NEROLI Neroli oil comes from the Citrus aurantium plant and has been found to help with symptoms of stress and anxiety. In a 2014 randomized controlled trial involving menopausal women, inhalation of neroli essential oil both helped with menopausal symptoms and stress, but also lowered blood pressure, improved sexual desire and helped to balance cortisol and estrogen levels.
7. ROSE As with most other essential oils, rose (Rosa) water has been used since ancient times to enhance health and healing, including mental health. A 2016 study involving hemodialysis patients found that inhaling rose water helped noticeably improve symptoms of anxiety. A 2019 randomized, controlled trial found that inhalation of both rose and neroli essential oils helped improve the psychological, physical and social symptoms associated with premenstrual syndrome.
Some of the methods for using essential oils include: ◆ Added to bath water (six to 12 drops) ◆ Spread through the air via a room diffuser (three to four drops)
with an integrative practitioner for further guidance, or visit Fullscript.com. Karolyn A. Gazella is the founder of the Natural Medicine Journal and the host of the Natural Medicine Journal podcast. Natacha Montpellier, ND, is a registered naturopathic doctor with the College of Naturopaths of Ontario whose clinical practice focuses on women’s hormonal and reproductive health. They are both associated with Fullscript, an online platform helping integrative practitioners provide personalized patient care and supplement information.
◆ As a massage fragrance by adding one to two drops per two tablespoons of massage oil or lotion ◆ As a spray by adding 10 to 15 drops to a two-ounce spray bottle of distilled water ◆ As a steam fragrance when adding one to two drops to a bowl of boiling water and inhaling with a towel placed over the head and bowl To learn more about using essential oils for anxiety, consider consulting
classifieds BOOKS ......................................... THE TRUE SCHOOL IS LIFE – Free brochures: You Live Eternally: There is No Death; A Fulfilled Life into Old Age; You are Not Alone; Comfort in Need and Suffering and much more. 844576-0937. Gabriele-PublishingHouse.com.
PRODUCTS ......................................... EMPOWERED GIFTS FROM THE QUANTUM HEALING UNIVERSE – Give or keep: empowered, highvibe gifts come ready for intentions. Essential oils, supplements, crystals, jewelry, candles, incense and more. Cileimmar: 617-501-8008. 781-5581561. QuantumHealingUniverse.com.
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HIGH-VIBE EMPOWERMENT CRYSTALS & HEALING JEWELRY – The crystals in our QHU Crystal Collection are high-quality, ethically sourced, cleansed and ready for your programming with intention. Cileimmar: 617-501-8008. 781-558-1561. QuantumHealingUniverse.com.
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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.
Biomagnetism
Chiropractic
AYAMAMA
MCARDLE CHIROPRACTIC AND WELLNESS CENTER
Biomagnetic Pair Therapy and Herbalist Sessions with Alida Alidamm82@gmail.com Facebook.com/biomagnetismpairtherapyalida AyaMama.org Biomagnetism is a therapy that helps to restore, maintain and support physical, emotional and mental health. It works by balancing the acid and alkaline levels (pH) of the body, destroying viruses, parasites, bacteria and fungi. See ad, page 7.
Brain Training RI NEUROFEEDBACK | ZEN BRAIN TRAINING 401-282-0230 RINeurofeedback.com
Most of us don’t realize how much we can benefit from training our brains. Like our bodies, our brains benefit from healthy exertion and positive attention. Many of us suffer from symptoms of brain dysregulation that vary from lethargy to mania, ADD to OCD, depression to anxiety. Training the brain can strengthen its response to these symptoms and provide a clarity, ease and peacefulness that is hard to describe until you experience it. Call today for a free discovery conversation. See ad, page 8.
Cannabis Dispensary FULL HARVEST MOONZ
101 Plaistow Rd, Haverhill, MA 01830 978-702-4160 FullHarvestMoonz.com A woman-owned, adult-use Cannabis Dispensary in Haverhill, MA. At FHM, we use cannabis to clear and raise the vibration of the energy body to bridge wellness from within mentally, emotionally and spiritually. See ad on page 29.
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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 24.
Coaching A CREATIVE HEALING PLACE Benjamin B. Blackett 401-855-2008 BBB3pips@gmail.com Facebook.com/BenjaminBBlackett TikTok: @benjaminblackett
Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “Morning Mindset Book Studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad on page 33.
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.
Greater Boston/Rhode Island Edition | NA-GBRI.com
INTERNAL FAMILY SYSTEMS PRACTITIONER We Breathe Wellness Pavlina Gatikova Walpole MA 508-375-8465 GatikovaP@gmail.com
I support healing in the modality, the Internal Family Systems or Parts Work. Together, we will explore your parts and how they support your system employing the leadership of your Self, or your inner resource. See ad, page 20.
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 21.
Compounding & Wellness Pharmacy BIRD’S HILL COMPOUNDING PHARMACY
401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.
DINNO HEALTH
Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our four independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 9.
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 19.
Dentist
Functional Dietitian
DENTISTRY BY DR. DAVID
ALORA FREDERICK, RDN
Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com
We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 23.
Flotation FLOAT BOSTON
515 Medford St, Somerville, MA 844-443-5628 FloatBoston.com A float tank is a small shallow pool filled with water nearly saturated with Epsom salt. You float completely effortlessly. It’s completely dark and quiet: your own private world. It’s utterly relaxing. See ad, page 25.
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 19.
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 19.
Handmade Soaps & Skin Care NEW BEDFORD SOAP COMPANY
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 23.
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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.
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Health Food Store
Integrative Veterinary Medical Care
NATURE’S GOODNESS
510 East Main Rd, Middletown, RI 401-847-7480 Facebook.com/NaturesGoodness NaturesGoodnessRI.com
MASH MAIN ST ANIMAL SERVICES OF HOPKINTON
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.
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 23.
Herbs & Teas
Integrative Wellness Center
SANCTUARY HERBS OF PROVIDENCE
IT’S MY HEALTH
560 Mineral Spring Ave, 2-164 Pawtucket, RI 781-603-4894 SanctuaryHerbs.com
Marie Bouvier-Newman 1099 Mendon Road, Cumberland, RI 401-305-3585 Its-My-Health.com
We offer an extraordinary line of herbal and medicinal teas, culinary herbs, tinctures and seasonal herb plants. Our herbs are grown chemical free by RI and MA farmers who we know and trust. See ad, page 18.
Homeopathy
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 18.
Light Therapy HEALING LIGHT JOURNEY By appointment only 401-282-0230 Raff@RINeurofeedback.com HealingLightJourney.com
The healing powers of light & sound are well documented. It is now possible to travel through amazing lightscapes and absorb beautiful sound energies to facilitate beneficial states of trance, healing and even psychedelic experiences. Don’t miss this opportunity to experience something truly out of this world (or your body)! Call today for a free discovery session to determine if this technology is for you.
Massage WEST SHORE WELLNESS
Massage Therapy & Transformational Breath Jane McGinn, LCMT, CTBF 459 Sandy Ln, Warwick, RI 02889 401-450-4172 WestShoreWellness.com Massage therapy relieves muscle tension, improves sleep, supports feelings of well-being. Transformational Breath helps to eliminate restrictive breathing patterns, clear the subconscious, and access higher levels of awareness. Live more joyfully. Call today.
QUANTUM HEALING UNIVERSE
Cileimmar Oliveira, MEd, CAGS, Founder 999 Broadway, Ste 303, Saugus, MA 781-558-1561 QuantumHealingUniverse@gmail.com QuantumHealingUniverse.com
VANDANA PITKE
Om Homeopathy, It’s My Health Cumberland, RI 401-573-3757 OmHomeopathy.com With 16+ yrs experience in classical homeopathy, Vandana Pitke has helped many clients restore and achieve health. A certified classical homeopath, she looks at the clients from a holistic perspective focusing on mind, body and spirit. She also incorporates many other holistic modalities in her practice, which makes healing faster, better and from within when combined with homeopathy.
An integrative wellness center (on-site and virtual) for self-care and health practitioners. Biocommunication scanning and treatments, energy work and reiki, chromotherapy, aromatherapy, therapeutic counseling, coaching, Access Bars and Access Energetic Facelift, feng shui and more. See ad on page 14.
Mind-Body Integration CÉCILE’S WISE WAYS
857-245-9488 Contact@CecileRaynor.com CecileRaynor.com
Reach high, for the stars lie hidden in your soul. Dream deep, for every dream precedes the goal. ~Langston Hughes
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Greater Boston/Rhode Island Edition | NA-GBRI.com
Chronic tension or pain? Joint issues or headaches? Coping with poor posture? Tendency to live in your mind? Using the Alexander Technique, reclaim ease of movement, natural good posture and well-being with Cécile’s Wise Ways.
Mind-Body Medicine
GARY KRACOFF, RPH & NMD
Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com
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 10.
Naturopathic Medicine CHRYSANTHI KAZANTZIS, ND, MS 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.
DELONNAY HOLISTICS Martine Delonnay, ND 182 Gano St, Providence, RI 774-425-9519 DelonnayHolistics.com
An integrative medical practice combining naturopathic medicine with an allopathic medical background. Special interest in skin issues, nutrition and supplements, detox and cleanse cures, men’s and women’s health, and mental and emotional challenges. Currently seeing patients on Zoom and in-office for bodywork.
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 19.
Organic Hair Care ELAYNE HEWITT
Master Colorist/Stylist Riverside, RI 401-273-7005 ElayneOrganic@gmail.com A full-service green salon that’s Certified Organic for hair color, straightening/relaxing and permanent wave. No ammonia, parabens, plastics or thioglycolates. Call today for an appointment.
FLIPP SALON APOTHECARY 38 Transit St Providence, RI 02903 401-274-1981 FlippSalon.com
A small boutique salon promoting a holistic approach to beauty, herbalism, art and music. Offering a full range of hair services using organic, plant-based 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.
Pilates BODY DYNAMICS RI
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 18.
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.
Shamanic Practitioner ENERGY-N-ELEMENTS 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.
GREATER BOSTON AND RHODE ISLAND COMMUNITIES
CALENDAR OF EVENTS Please visit our website, NA-GBRI.com/calendar for calendar listings and special events. Be sure to confirm events with the event host prior to the scheduled date of the event.
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August 2022
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Sleep Therapy
Tantra/Sacred Sexuality
Wellness Resources
TMJ & SLEEP THERAPY CENTRE OF NEW ENGLAND
SACRED TEMPLE ARTS
BETH GARDNER
563 Main St, Bolton, MA 978-779-0865 Info@TMJSleepMa.com TMJSleepMa.com
Our facility addresses the root problem of most people’s sleep issues. Symptoms like facial pain, jaw pain, headaches, ringing in the ears, clenching, grinding and sleep disturbance must be examined thoroughly in order to treat a patient with individualized care. This usually involves the fabrication of a custom oral appliance. See ad on page 23.
Spiritual Centers CENTERS FOR SPIRITUAL LIVING GREATER BOSTON 340 Salem St, Medford, MA 02155 617-947-2743 Info@CSLBoston.org CSLBoston.org
We are a spiritual family that honors all paths to the Spirit of your understanding and can help you experience a personal relationship with the Inner Divine. All are welcome here. See ad, page 25.
CENTERS FOR SPIRITUAL LIVING SOUTH COASTAL, MA TEACHING CHAPTER Barbara M. Fuyat 401-793-1753 Barbara@CSLSouthcoast.org CSLSouthcoast.org
We are a warm, welcoming community studying the Science of Mind, a philosophy and a way of life that embraces all spiritual paths, sexual orientations, ethnic backgrounds and ages. We believe we are all connected. It is in this oneness that we come together in nature, celebration, services, classes, workshops to understand our own spiritual magnificence and choose to live in love, peace and equality. Our vision is a world that embraces and empowers each and everyone. Everyone includes you. See ad, page 25.
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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 31.
Wellness Centers IT’S YOUR BODY’S SYMPHONY 14 Hayward St, Cranston, RI 02910 401-464-6100 ItsYourBodysSymphony.com
Each talented unique therapist at It’s Your Body's Symphony brings varied tools and techniques to help you relax, relieve pain and leave feeling balanced and refreshed. Our clients report feelings of euphoria from their massage sessions. Also offering; reflexology, facials, hot stone treatments, hypnosis, ear coning, lymphatic drainage and counseling. See ad, page 11.
THE IVY DRIP BAR AND WELLNESS CENTER
7 Brighton St, Belmont, MA 02478 617-221-5070 TheIvyDripBar@gmail.com The Ivy Drip Bar offers IV nutrient infusions and aesthetic treatments. Infusions include “Meyer’s Cocktail,” immunity, inner beauty, hangover, recover and performance. IV therapy helps with dehydration, athletic recovery, immune booster, hangovers and malabsorption ailments. See ad, page 13.
Greater Boston/Rhode Island Edition | NA-GBRI.com
Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 9.
Yoga & Tai Chi BODY & BRAIN YOGA TAI CHI Arlington, Brookline, Cambridge & Riverwalk 781-648-9642 BodyNBrain.com
See ad, page 31.
Body & Brain provides a unique blend of yoga, tai chi, breathwork and meditation exercises for people of all ages and abilities to reestablish the body’s natural energy flow.
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.
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ACHIEVE WELLTHIER LIVING Receive 50% off your first year. Individuals apply: NAMA 10221 Practitioners apply: NAMA 10221P
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