Natural Awakenings Boston November 2019

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Chasing ZZZZZs ZENFUL EATING

How to Put Insomnia to Rest

Joyous, Mindful Meals

THE HAPPY THYROID Seven Ways to Keep it Humming

HAIR LOSS TREATMENT

Regrow it with Stem Cell Therapy

November 2019 | Boston | NaturalAwakeningsBoston.com

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November 2019

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publisher's blog

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here’s a lot to be thankful for in this November edition. Foodie April Thompson brings joy to the season’s table with her perspective on “Zenful Eating: Mindful Meals in Quiet Gratitude,” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving.

Meantime, Ronica O’Hara offers parental tips for instilling thankfulness—one of the most teachable, growable strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kick-start happiness and well-being—at any age. Benedictine monk Brother David Steindl-Rast, a leading figure in a worldwide gratitude movement, puts it all in perspective in this month’s Inspiration piece: "Enough for All: In Pursuit of Grateful Living."

Aside from having the courtesy of gratitude toward others instilled growing up when given a gift or even a kind gesture, I don’t recall my parents creating rituals around giving thanks even at the holiday. Gratitude, as a practice, came much later in life for me through spiritual studies and is something I’ve been developing with daily reminders to look for at least three things to be thankful for each day. I’m noticing that the more gratitude I feel, the more opportunities to express gratitude show up.

Thankfully, unlike many, sleep has always come pretty easy for me. This month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest,” examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways article, “The Happy Thyroid: Seven Ways to Keep It Humming.”

We’re also happy to share with you some new twists to old traditions. In “Antiques Rising: Discovering the Green in ‘Brown’ Furniture,” Green Living writer Yvette Hammett explains how Millennials (aka The Ikea Generation) are beginning to discover that Grandma’s old China cabinet might be pretty cool after all—and sturdy, well-made, eco-friendly and oh-so-upcyclable.

Here’s to hoping we all find something to be grateful for during this holiday season!

Peace,

HEALTHY LIVING HEALTHY PLANET

BOSTON EDITION

PUBLISHER Maisie Raftery

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Ronica O'Hara Julie Peterson Brother David Steindl-Rast

April Thompson

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Contents

14 HAIR LOSS TREATMENT Regrow It with Stem Cell Therapy

15 KIDS WITH GRATITUDE Making Thankfulness Second Nature

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16 CHASING ZZZZZs How to Put Insomnia to Rest

19 HIGH-QUALITY SLEEP Stop Sleep Apnea and Snoring

21 GRATEFUL LIVING The Path to a Better World

22 ZENFUL EATING

Mindful Meals in Quiet Gratitude

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24 THE HAPPY THYROID Seven Ways to Keep It Humming

26 DELVING DEEPER

INTO THYROID HEALTH

27 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 617-906-0232 or email Publisher@NaturalAwakeningsBoston.com. Deadline for ads: the 10th of the month.

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28 URBAN CHICKENS Coming Home to Roost

30 CLICK AND SWEAT

Virtual Workouts Change the Game

DEPARTMENTS 6 news briefs 10 health briefs 12 global briefs 13 eco tip 14 therapy

spotlight 15 healthy kids 21 inspiration

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22 conscious

eating 24 healing ways 27 green living 28 natural pet 30 fit body 31 calendar 31 classifieds 35 resource guide November 2019

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action alert

Curb the Use of Toxic Pesticides

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tate legislators will host a public hearing at 1 p.m., November 12, at the Massachusetts State House, in Boston, on a slate of proposed laws to curb the use of toxic pesticides in Massachusetts. This hearing provides a rare opportunity to educate lawmakers and to demonstrate the depth of statewide support for action on pesticides. Creating a high volume of activity—testimony, hearing attendance and general buzz—increases the perceived importance of a given bill/issue, and thus its likelihood of passing.

Bills being heard by the Joint Committee on Environment, Natural Resources and Agriculture include:

Improving Pesticide Protections for Massachusetts School Children (H.791) would limit the list of pesticides allowed to be applied near schools and childcare centers in Massachusetts to only those that are considered minimum risk by the Environmental Protection Agency or certified organic.

The Pollinator Protection Act (H.763) would end consumer use of the pollinator-killing pesticides known as neonicotinoids.

This bill currently has more than 75 percent of the legislature signed on as cosponsors, but unfortunately it will still be a challenge to overcome the objections of the chemical industry.

Several other important bills will be heard which would restrict the use of pesticides statewide and restore the power of cities and towns to control pesticides in their own communities.

Location: Massachusetts State House, Rm. A-2, 24 Beacon St., Boston. For more information, visit nofamass.org/policy#hearings.

news briefs

Boston Prepares for Climate Change

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ast month, Mayor Marty Walsh announced the release of Boston’s 2019 Climate Action Plan Update. The city’s plan unveils clear strategies to accelerate action and immediate steps to reduce carbon emissions over the next five years, starting with zero net carbon construction in all new city-owned buildings.

Buildings account for approximately two thirds of Boston’s emissions. Moving forward, the city of Boston will only construct buildings that are optimally efficient, have no on-site fossil fuel combustion and that can satisfy their yearly energy needs through clean, renewable energy. Existing buildings will continue to be made more energy-efficient through continued upgrades in lighting, insulation and water conservation measures.

Vehicle fleets will also become greener. The new plan supports the adoption of electric and other zero-emission vehicles, including installing chargers in six municipal lots in the next few months, before expanding to additional locations.

To read the updated climate action plan, visit bit.ly/33kAASI.

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news briefs

Get Ahead This School Year!

13th Annual Natural Living Expo is Largest Yet

If your child struggles with:

• ADHD • Autism • Executive Function • Learning Issues • Anxiety • Depression • Behavioral Problems • School Refusal We Can Help!

Safe, effective, and drug free. Starting with a QEEG Brain Map, we create an individualized wellness plan that corrects brain imbalances and promotes sustained improvement.

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he Natural Living Expo, featuring 275 exhibits, 90 workshops, readings, shopping, healing sessions, cooking demos, product samples and more, will take place from 9 a.m. to 6 p.m., November 9, and from 10 a.m. to 5 p.m., November 10, at the Royal Plaza Trade Center, in Marlboro.

The expo is the only venue in New England with access to so many unique and high-quality, natural healing exhibitors from around the country. All workshops are carefully screened to provide only the best presenters and topics that will leave attendees feeling excited with the new healing tools and information they have received.

Exhibits include holistic practitioners and products, schools, natural beauty care, healthy nutrition and cooking experts, coaching and mental health therapies, paths of spiritual guidance, meditation, fair trade goods, local artisans, intuitive readings, crystals, jewelry, clothing, holiday gifts and more. In addition, attendees can enjoy the free Sample Bar, featuring sample-size natural and organic foods, beverages, beauty care items, vitamins, supplements and healthcare and pet care products to take home.

New this year, the workshop schedule will feature popular healing topics conveniently grouped together, making it easier for attendees to find exactly what they are looking for in the schedule of more than 90 events. These include Qigong Experience, Guidance From Beyond, and The Crystal Academy on Saturday; and Energy Healing 101 and Celestial Gateways on Sunday. Meditation sessions will be available all weekend long.

w Call Noree for a F lt Consu

We host free educational worksh ops: visit us online for details!

Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings. ~William Arthur Ward TRY BEMER!

FREE

WORKSHOP Tuesday, Nov. 12 7:15pm RSVP REQUIRED

617-964-3332

Cost: $18 weekend admission; save $3 online in advance. Location: 181 Boston Post Rd. West, Marlboro. For more information, call 508-278-9640 x3 or visit NaturalExpo.org.

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November 2019

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DECEMBER

Coming Next Month

Uplifting Humanity Plus: Earth-Friendly Holidays

news briefs

Experiential Workshop Reveals Hidden Empaths

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oin natural healer and spiritual empath Kristi Borst for a workshop, entitled You’re Not Anxious, You’re An Empath, from 10 a.m. to noon, November 2. This workshop is available in-person to those in the North Shore area, and for individuals that cannot travel to Danvers, several distance attendee seats will be offered.

This experiential workshop will balance information exchange and insights with guided visualizations and exercises that empower. According to Borst, many people are empathic and do not realize it. They feel uncomfortable in crowds, sick after national or global events or “have a bad feeling” about particular Kristi Borst situations/individuals.

“Understanding ourselves and our non-physical senses and having an empowered outlook is life-changing,” says Borst, who will share Perspective Reboot ways for attendees to not only survive but also thrive in these situations. Borst can also bring this program into the workplace and help workers understand and defuse environments and emotions that may feel toxic or alien to them.

Cost: $37.50. Location: 1891 Professional Bldg., 10 Liberty St., Danvers. For more information and to register, visit ReleaseItAll.us. See Resource Guide on page 37.

Boston is Third-Best City for Seniors to Live

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he 2019 Senior Living Report from Caring.com ranks the Best and Worst Cities for Seniors to Live based on health care, housing options, community engagement, transportation, quality of life and workforce development.

Boston is ranked number three out of 302 cities.

Boston is currently home to more than 76,000 seniors, though it’s projected that by 2030, seniors will make up one-fifth of the population. With this in mind, Boston Centers for Youth and Families (BCYF) manages two stand-alone senior centers, dedicated spaces at local venues and various partnership programs with local senior-focused services.

To read full report, visit Caring.com/senior-living/massachusetts/boston.

Retreat in the Ancient Caves in India

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To advertise or participate in our next issue, call

617-906-0232 8

oin Bhavna Srivastava for eight nights in the ancient caves at Elephanta, Ajanta and Ellora, in Maharashtra, India, from February 16 to 23, 2020. Srivastava maintains that meditating in a cave aligns the heart smoothly after purifications of hurts, hatred and past traumas.

Retreat-goers will heal wounds of the past, recondition the body and mind to align with higher consciousness, reconnect to one’s infinite self and know one’s soul purpose, transform and upgrade one’s energy field with the hidden ancient energies of the ancient caves, and become empowered to believe in the possibility of a more wonderful life. Guest speakers will assist in helping individuals in their spiritual Shakti awakening.

The retreat will include morning yoga and laughter, breakfast, tours of the places to visit, travel and shopping, connections and meditations during the tour, dinner and evening meditations.

For more information, visit BHWellnessGroup.com/discover/retreats. See ad on page 9 and Resource Guide on page 37.

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news briefs

The Laughing Lesson Book Event in Belmont

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ritten over nearly 50 years of journaling, esteemed folk-music concert promoter and producer Peter Johnson’s new memoir, The Laughing Lesson, details his bizarre and anachronistic upbringing in the halls of privilege in Newport, Rhode Island, to his transformation into an instigator and eyewitness to a seminal period in American musical history: The Folk Revival.

His book, The Laughing Lesson, will be released at an event at 7 p.m., November 20, at Belmont Books, in Belmont, with a reading and traditional sing-a-long. “It is a story of transformation as Peter goes from [being a] child of Newport and Boston privilege to Cambridge Bohemian in literally a turkey suit to become a champion and tireless promoter of folk music,” says Dave Palmater, former announcer for “Downeast Ceilidh,” WUMB radio.

“That’s working-class music, the music of the poor.”

Location: 79 Leonard St, Belmont. For more information on The Laughing Lesson, call Deidre Randall, CEO at Peter E. Randall Publisher, at 603-431-5667 or email Media@perpublisher.com.

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November 2019

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health briefs JOIN US FOR A FREE LECTURE

Parenting Your Teen: Moving from Manager to Consultant with Susan Lerner of Wellness at Villageworks

Tuesday, Nov. 5 7 to 8:30 pm at Acton Pharmacy

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University.

Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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Eat Organic to Shed Insecticides

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Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: non-alcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least.

Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.

Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

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November 2019

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Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastest-warming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours.

Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating.

By the time it gets hot in other places, they can take what we have learned here.”

License to Plant

Gun Control in India Goes Green

In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.

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A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”

Methane Matters

Fracking Linked to Global Warming

As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal. About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”

Polar Alert

Alaskan Sea Ice Melting Faster

Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.

Sean Pavone/Shutterstock.com

Phoenix Shifts to a Cooler Night Mode

Health Care Sector Impacts Climate

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Hot Habits

Healing Hazard

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global briefs

eco tip

Sustainable Skiing Taras Hipp/Shutterstock.com

Eco-Practices Grow on Winter Slopes

From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations. Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy usage and cutting back on waste.

In Vermont, Killington Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS technology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire season (Killington.com). To prepare for this winter, Bromley Mountain upgraded its snowmaking system with stateof-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent recycled paper.

Aspen Snowmass, in Colorado, has begun using a dirt-based pipe at its Buttermilk section to reduce snowmaking, saving more than $15,000 in electricity and 4 million gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers (ColoradoSki.com).

After pledging in January to expand on energyefficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski California, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” (SnowSports.org).

Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the cross-country version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to CrossCountrySkiColorado.com.

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therapy spotlight

Hair Loss Treatment

Regrow It with Stem Cell Therapy

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r. Yujin Nah, of STEMsential Integrative Stem Cell Center, in Franklin, is treating hair loss in men and women with exosomes, which are stem cells that become protein building blocks, signaling follicular cellular growth that facilities hair growth.

With exosomes, the procedure is much simpler than hair transplantation and converts the hair growth cycle to active anagen phase from telogen phase (the inactive period between hair growth).

With traditional methods, it takes about six to nine months to see the results; with exosome, treatment results can be seen within

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six weeks.

Nah, who is board certified in internal medicine and a Kundalini yoga teacher and practitioner of Japanese healing art (Jin Shin Jyutsu), understands that hair loss can have a negative psychological impact in people. “It is amazing to see people with introverted personalities change to full confidence with rapid hair regrowth starting around six weeks post treatments,” she says.

While practicing medicine for 15 years in Korea and the United States, Nah has continuously looked for ways to bring Eastern wisdom and Western medicine together to harmonize health. In addition to

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traditional medical approaches, she holds numerous workshops for teaching yoga and meditation.

Nah says, “I believe that one’s healing has to be approached in every aspect from mindfulness, meditation and opening the energy flow through the hands-on healing arts and nutrition. With that in mind, I have integrated the cutting-edge technology of stem cell treatment with all other modalities at the STEMsential Integrative Stem Cell Center.”

Location: 150 Emmons St., Ste. 6, Franklin.

For more information, call 508-669-7600 or visit STEMsential.com. See ad on page 6.

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healthy kids

“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.”

At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly— and at least one thing they are grateful for from their day. And I often share mine, as well!”

The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

Kids With Gratitude 3 Making Thankfulness Second Nature

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by Ronica O’Hara

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths— and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character.

It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons.

To instill gratefulness in a child:

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Be grateful and show it.

“Kids are more likely to do something if they see adults around them

doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.”

Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.”

That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

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Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.”

For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:

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Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.”

Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.”

“A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!”

In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHara Ronica@gmail.com.

November 2019

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In reality, going to bed is the best me-time we can have.

CHASING ZZZZZs How to Put Insomnia to Rest

by Marlaina Donato

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ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association.

The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop.

Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic.

The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream.

However, a number of natural and holistic approaches can provide lasting results without undesirable side effects.

Along with tried-and-true methods like

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acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.”

The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent

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the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.

Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature.

Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours.

“When a person’s circadian rhythm is delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.”

Circadian rhythm regulates di-

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

gestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel.

Our natural hormonal rhythms are wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest

every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says.

Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.”

Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-orflight response system in the brain.”

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel.

“This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta— associated with alertness—to theta and delta, which we experience during sleep.

Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.”

To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Sleep Tips Ljupco Smokovski/Shutterstock.com

For healthy circadian rhythm and melatonin cycles, try:

4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others Be sure to let our advertisers know you found them in

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.”

Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications.

Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerNovember 2019

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Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American

People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD.

CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman.

CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction.

A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

Storms make trees take deeper roots. ~Dolly Parton

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Digital Thermography of Body & Breast

bate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies.

CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns.

Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

As airflow stops, this is called an apnea, the blood oxygen levels drop, causing the brain to kick start the breathing process, which is accompanied by gasping or choking.

This affects how an individual feels when they wake up and can lead to chronic health conditions. It can even be fatal if the case is severe and left untreated. Untreated for years, research shows that sleep apnea patients may lose 20 to 50 percent of their lifespan.

Continuous positive airway pressure (CPAP) therapy is used by many sleep apnea sufferers, but for some, the masks can be cumbersome and not all patients respond to the therapy.

Once a patient has been diagnosed with a sleep apnea condition by a physician, oral appliance therapy is often a nonsurgical option for treatment. Oral appliances are recommended in mild and moderate cases of sleep apnea, and in severe cases if patients are unable to tolerate CPAP.

Oral appliances require specific design, fabrication and customized fittings to meet individual patient's needs for proper

High-Quality Sleep Stop Sleep Apnea and Snoring

by Natural Awakenings staff

D

r. Amparo David’s journey to found the TMJ & Sleep Therapy Centre of New England was driven by her desire to improve the quality of life for her own family and for her patients. After her residency at the Tufts School of Dental Medicine, she further focused her training by completing several residencies in dental sleep medicine and sleep apnea through the American Academy of Sleep Medicine; the American Orthodontics Society; TMJ & Sleep Therapy International; and the American Academy of Craniofacial Pain.

Treating snoring and sleep apnea requires a team approach.

Dentists are the perfect practitioner to recognize oral symptoms and signs common to sleep apnea sufferers. Dentists—by the limits of licensure—cannot make a diagnosis of Obstructive Sleep Apnea (OSA). For this, individuals need to visit a physician.

Obstructive sleep apnea is the most common sleep apnea diagnosis. This disorder is caused when the soft tissue on the back of the throat relaxes during sleep and blocks the airway.

Symptoms and Health Problems Related to Sleep Breathing Problems Symptoms you or your sleep partner may identify: Choking or gasping for air during sleep Chronic loud snoring Difficulty concentrating Difficulty getting to sleep Dry mouth or sore throat upon waking Episodes of stopping to breathe Excessive daytime sleepiness Feeling unrefreshed in the morning Morning headaches Some of the most serious health problems related to sleep breathing problems are: Cardiac arrhythmia (irregular pulse) Depression Diabetes Excessive daytime sleepiness Gastroesophageal reflux disease (GERD) Heart attack (myocardial infarction) Heart Failure High Blood Pressure Ischemic Heart Disease Learning and memory problems Obesity Sexual dysfunction Stroke

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November 2019

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forward repositioning of the lower jaw and tongue in order to improve the opening of the upper airway during sleep for successful treatment results.

What is Snoring?

Snoring is the fluttering sound created by the vibration of tissues in the back of the throat and nose. Vibrating tissues can include nasal airway, soft palate, uvula, tonsils and adenoids. In 80 percent of cases, the soft palate is the primary contributor to the problem.

At the TMJ & Sleep Therapy Centre of New England, advanced technology and specialized equipment are utilized to measure the airway, predict improvement, determine appliance design and monitor success and efficacy of the oral appliance.

To learn more and schedule a consultation with Dr. Amparo David, call 978-7790865 or visit TMJSleepMa.com. See ad on page 18 and Resource Guide on page 36.

Brookline Dentist Assists Patients with Sleep Apnea and Snoring

D

r. Yasmin Chebbi, a graduate of the Harvard School of Dental Medicine, has adopted a holistic approach to a patient’s full health as it relates to oral health. Among other dental services, Chebbi assists patients with the identification and treatment of sleep apnea, a life-threatening condition that inhibits the ability to breathe when sleeping.

Sleep apnea could be the underlying cause of many symptoms such as allergies, ADHD, very high or very low blood pressure, grinding or clenching at night, and acid reflux.

Chebbi works with a team of sleep doctors to assess patients for sleep apnea with a sleep study. Some types of sleep apnea can be treated with a device that a dentist can provide. It is also a great alternative for patients that cannot tolerate the CPAP machine.

Chebbi tells patients, “Good sleep is crucial for overall body health.

Poor sleep even has a strong link to dementia and Alzheimer's disease later in life. Our philosophy is to use a researched-backed, methodological approach to help patients breathe better and sleep better at night. Much of the journey to healing starts in the mouth. If a person feels tired or sleepy during the day, experiences frequent headaches, wakes up with a dry mouth, grinds or clenches teeth, we may be able to help.”

Location: 284 Harvard St., Brookline.

For more information, call 617-6841883 or visit YasminChebbiDMD.com/ snoring-and-sleep-apnea. See ad on this page and Resource Guide on pages 38 and 39.

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inspiration

GRATEFUL LIVING The Path to a Better World

by Brother David Steindl-Rast

G

rateful living is the awareness that we stand on holy ground— always—in touch with mystery.

Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are.

It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace?

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Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all.

Thus, it leads to a sense of sufficiency and a joyful willingness to share with others.

Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all.

Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless.

Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety.

Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again.

This is a most realistic attitude, for every moment is indeed unique.

Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center.

For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude.

November 2019

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conscious eating

ZENFUL EATING Mindful Meals in Quiet Gratitude I

by April Thompson

n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.”

Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance.

“Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes.

“Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop. These things 22

are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples.

While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada.

The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpowering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

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Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.”

Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime

Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’

Tune into your cellular hunger,” she says.

At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,” says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating.

“Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays.

Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

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

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Mind Over Mouth

Cooking Like a Zen Master will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!”

photo by by Samuel Joubert

photo by by Samuel Joubert

Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.”

Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Yields: 8 to 10 servings

bake for 30 minutes.

Yields: one bowl

Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together.

1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil.

Stir to combine.

For the dressing:

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish.

Serve immediately.

1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

Hearty Moroccan Soup

Garnish: Pumpkin seeds Microgreens Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Drizzle with oil, then season with salt and

“This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked.

There’s no need to buy any special equipment to make this recipe, but you

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3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds 1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes.

Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes.

Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally.

Remove the bay leaves. Serve hot.

Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.

November 2019

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or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine.

However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

2

Eat fermented foods. About 20

The Happy Thyroid Seven Ways to Keep It Humming

M

by Ronica O’Hara

uch of our day-to-day well-being—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterfly-shaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences.

It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism.

If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the arteries and heart failure later in life, according to a study in Circulation Research.

24

The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts.

Their recommendations:

1

Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt

T

percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut, which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

3

Filter drinking water. “Fluo-

ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove

Help for a Troubled Thyroid

o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroid-releasing hormone (TRH) tests for a full picture.

The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors.

Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.

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healing ways

chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

4

Detox cosmetics. Phthalates are endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report.

Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

7

Do yoga asanas. “Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of

Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

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

5

Wake up easy. About 85 percent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fightor-flight mode, but in a fully relaxed and fully oxygenated body.”

6

Talk it out. In Eastern philos-

ophy, the thyroid in the throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

Life without dreams is like a bird with a broken wing — it can’t fly. ~Dan Pena

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Delving Deeper into Thyroid Health

by Bridgitte Carroll

T

he thyroid is a powerful gland that regulates metabolism and balance in the body. Millions of people, especially women, live with hypothyroidism without the proper evaluation tools. Low thyroid activity is commonly associated with fatigue, inability to lose weight, hair loss, brain fog, dry skin and a multitude of other symptoms. When optimizing thyroid health, it’s important to know why the thyroid is not functioning properly. Nutritional testing may be helpful in identifying the root of this dysfunction and eating adequate amounts of specific nutrients will help to support thyroid health.

If a patient presents with low thyroid symptoms, a conventional medicine practitioner will likely only evaluate the thyroid through a blood test measuring thy-

roid stimulating hormone, or TSH. High TSH is referred to as hypothyroidism, as the pituitary gland secretes more TSH in an attempt to increase thyroid activity.

However, the TSH marker doesn’t detect every type of thyroid dysfunction. A patient with high TSH levels would likely receive a prescription for a synthetic version of the thyroid hormone T4 to help lower TSH. This may present a problem as many people who have hypothyroidism can’t convert T4 to the active thyroid hormone T3 as efficiently as those with healthy thyroids. Introducing synthetic T4 may increase circulating amounts of the stress hormone reverse T3, which competes directly with T3. While the conventional hypothyroidism medications may lower TSH, many people’s symptoms may persist

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due to this competition.

Specific foods and nutrients can help support proper thyroid balance.

The thyroid uses iodine to make thyroid hormones, including T4, so it’s important to supplement the diet with high-iodine foods, such as salmon and sardines, and various types of seaweeds. The T4 hormone is normally converted to the more active version of the hormone, T3. The conversion of T4 to T3 in healthy cells is facilitated by zinc, iron, vitamin A, and selenium. Brazil nuts in particular have large amounts of selenium and eating only one to two per day contributes to adequate intake. Look to pumpkin seeds and oysters for foods with high levels of zinc.

These key thyroid health markers—TSH, free T4, free T3, and reverse T3 antibodies—pinpoint where the main imbalances lie in someone with suspected thyroid issues. Additionally, testing thyroid antibodies can reveal whether someone’s hypothyroidism is related to autoimmunity, which occurs when an overactive immune system attacks the thyroid.

This is called Hashimoto’s disease, and it is a common cause of hypothyroidism.

Addressing immunity through improved gut health and avoiding foods that tend to be inflammatory, such as gluten, dairy and sugar, may be beneficial for those with Hashimoto’s disease.

Additionally, when there is mental or emotional stress, the adrenal glands release stress hormones, which can inhibit thyroid hormones even further. Incorporating mind-body exercises into our daily lives can help support all the dietary changes necessary to support thyroid health.

A conventional medicine approach may not get to the root cause of thyroid dysfunction. Addressing full-body wellness through working with a functional medicine practitioner to optimize nutrition and supplementation is key when optimizing your thyroid health.

Bridgitte Carroll, MS, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She works one-on-one with clients utilizing a systems approach to get to the root cause of bodily imbalances. She is currently accepting new clients at her office at Johnson Compounding and Wellness. For more information, call 781-893-3870 or visit NaturalCompounder.com. See ad on back cover and Resource Guide on page 37.

united photo studio/Shutterstock.com

green living

ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

by Yvette C. Hammett

F

ast food and fast fashion are common in this amped-up world.

There’s also fast furniture—the kind that often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it.

That’s why they’re sometimes called the IKEA generation.

“Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently—no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.”

Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts.

The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature.

Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of deforesta-

tion, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published.

The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box.

When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.”

Merrill’s vintage offerings now focus on mid-century modern and

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upcycled, repurposed furnishings, something the millennials have taken to.

The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.”

There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.”

Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.”

Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.”

Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says.

“The informality of today allows for the mix-and-match thing,” Merrill says.

“Take an old door and repurpose it …

Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.

November 2019

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URBAN CHICKENS Coming Home to Roost

Drawbacks

L

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Bird Benefits

Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens.

He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from.

He says, “They are living animals that depend on their owners and can live for 10 years or longer.”

Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time.

However, they will eat desirable plants, so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting,

Boston | NaturalAwakeningsBoston.com

Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens.

“No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators.

If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.

Starting a Flock

After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water.

Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele.

Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.

Pineapple studio/Shutterstock.com

by Julie Peterson ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets.

“You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin.

“It’s as if I’m helping those hens, too.”

Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules.

Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood.

Local ordinances vary widely and change frequently, so be sure to get the facts for each area.

fertilizing, weeding and pest control are benefits that even matronly hens that have slowed egg production still provide.

The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.

stockphoto mania/Shutterstock.com

natural pet

Chicken Facts

n Newly hatched chickens are “chicks”.

The young males are cockerels, the young females are pullets. After one year, they are roosters and hens. n Chickens see in color and can see UV rays, according to FreshEggsDaily.com.

They have one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators. n The life expectancy of a hen varies from three to 12 years, depending on size, breed and safety from predators. n Roosters instinctively protect hens from predators or any perceived danger (including people) by sounding an alarm, and then facing the danger as hens run and hide. n Roosters have been known to ward off predators or die trying. n A rooster is not needed for hens to lay eggs. n Hens begin laying eggs as early as 16 to 20 weeks and have variable production, depending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old (Tinyurl.com/ ChickensStopLaying). n Egg shell color can be white, pink, blue, green, brown or speckled, but it’s determined by genetics and will remain basically the same throughout a hen’s life (Tinyurl.com/ EggShellColorDetermination). n Fresh eggs have a coating that prevents bacteria from entering the pores of the shell. If eggs are washed, they must be refrigerated (Tinyurl.com/ WashedOrUnwashedEggs).

W hat can you learn from a horse?

Recovery is within reach!

Equine Gestalt Coaching at A Gentle Bounty where I and my horses gently guide you through recovery clearing the way for a new life free from addictions. Using the Equine Gestalt Method we make whole that which was fragmented.

It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms. It’s as if I’m helping those hens, too.

Specializing in: Addictions • Individual, Group and Phone Coaching Interventions • Family Team Building • Workshops and Retreats

~Shana Cobin, vegan Be sure to let our advertisers know you found them in

Maureen Adams

74 Lead Mine Road Southampton, MA 01073

413-313-2442

/AGentleBounty November 2019

29

fit body

Click and Sweat

Virtual Workouts Change the Game

by Julie Peterson

W

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences.

Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media.

Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally.

Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone.

Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

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Accessible, Flexible and Affordable

The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level.

For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.

“One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

Boston | NaturalAwakeningsBoston.com

But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact.

Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program.

In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique.

Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.”

She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.”

Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual Connection

Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun.

Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience.

Julie Peterson writes from rural Wisconsin.

Contact her at JuliePeterson2222@gmail.com.

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The Real Deal

calendarofevents All Calendar events for the December issue must be received by November 10 and adhere to our guidelines. Visit NaturalAwakeningsBoston.com for guidelines and to submit entries.

FRIDAY, NOVEMBER 1

SATURDAY, NOVEMBER 9

Día De Muertos (Day of the Dead) Celebration – 11am-9pm. Mayor Martin J. Walsh and Alberto Fierro, Consul General of Mexico in Boston, invite you to attend the 2nd annual citywide Día de Muertos (Day of the Dead) Celebration in Copley Square. Free. Copley Square, 560 Boylston St, Boston. 617-635-4505. Boston.gov/Events.

BYSO Presents Peter and the Wolf – 10:30am, activities begin; 12pm, concert begins. The BSO’s family concert series provides engaging, age-appropriate, educational, orchestral concert experiences especially for children ages 3-8 and their families. $20/adult, free/children 18 & under.

Symphony Hall, 301 Massachusetts Ave, Boston.

888-266-1200. BYSOWeb.org.

SATURDAY, NOVEMBER 2 Workshop: You’re Not Anxious, You’re an Empath – 10am-12pm. Many feel uncomfortable in crowds, sick after worldwide events. Perspective Reboot workshop takes you from surviving to thriving. In-person & virtual seats offered. $37.50.

Healing Resonance with Kristi Borst, 1891 Professional Bldg, 10 Liberty St, Ste 114, Danvers.

978-238-9321. ReleaseItAll.us.

TUESDAY, NOVEMBER 5

special event Parenting Your Teen, Moving from Manager to Consultant Susan Lerner, from Wellness at Villageworks, will share ways parents can maximize communication with their teens and learn skills to help make their teens feel seen, heard and understood.

Tues., Nov. 5 7 - 8:30pm Free. Acton Pharmacy, 563 Massachusetts Ave, Acton. 978-263-3901. DinnoHealth.com

WEDNESDAY, NOVEMBER 6

special event The ABC’s of Integrated Childhood Health & Wellness Join Medical Director, Hennie Fitzpatrick, MD, and Practice Manager, Nicole Williams, LPN, PHIC, as they discuss the many chronic conditions that are affecting children today, such as allergies, autism, ADHD and asthma. Come take a tour of the facility and meet the team of experts.

Wed., Nov. 6 5-7pm Free. BioMed Center New England, 111 Chestnut St, Providence. 833-824-6633. RSVP requested: Admin@BioMedNE.com. More info: TheBioMedCenterNE.com.

SUNDAY, NOVEMBER 10 Reiki Level II Training – 9am-7pm. Discover deeper teachings and practices within the system of reiki. Reiki level II may be a gateway to a professional reiki practice and a way to deepen one’s own self-practice. CEUs for nurses and social workers. Prerequisite: Reiki Level I Training. Comprehensive course manual and ongoing support. Inquire about tuition discounts for seniors, students, veterans. $300. Brenner Reiki Healing, 324 Central St, Auburndale. 617244-8856. BrennerReikiHealing.org.

MONDAY, NOVEMBER 11 Veterans Day Parade – 12pm. Celebrate and honor our veterans at this annual parade. Free.

Begins at Boylston St & Charles St. 617-6353911. Boston.gov/Events.

TUESDAY, NOVEMBER 12 BEMER Workshop – 7:15-8:15pm. BEMER is designed to improve circulation supporting the body’s natural self-regulating processes.

It enhances cardiac function, physical fitness, endurance, strength and energy, concentration, mental acuity, stress reduction and relaxation, and sleep management. Limited space. Free. Newton Chiropractic & Wellness Centre, 383 Elliot St, Ste 250, Newton Upper Falls. RSVP: 617-964-3332.

WellAdjusted.com.

Journal Writing Workshop – 7:15-8:45pm.

Journal writing can enrich your creativity as well as your contemplative practice. Join us as we do some hands-on practice. Your instructor, Matthew Carriker, is the Protestant Chaplain at Brandeis University and the founder of the Agape Spiritual Community. Camker is a journal writer, sermon writer, poet and essayist. Free. Waltham Public Library, 735 Main St, Waltham. 781-314-3429.

WalthamPublicLibrary.org.

SATURDAY, NOVEMBER 16 Reiki Level 1 Training – 9am-7pm. Training classes in a warm and professional setting. Learn the traditional Japanese reiki meditations, how to practice hands-on healing for self and others, the reiki principles, reiki history, and how reiki promotes mindfulness, well-being and resilience.

Comprehensive course manual. CEUs for nurses, social workers and LMTs. $155. Brenner Reiki Healing, 324 Central St, Auburndale. 617-2448856. BrennerReikiHealing.org.

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Fall Crafts Fair – 11am-3pm. Free. BCYF Paris Street Community Center, 112 Paris St, Boston.

617-635-5125. Boston.gov/Events.

TUESDAY, NOVEMBER 19 Inner Peace Throughout the Holidays Group Healing Empowerment – 6:30-7:45pm. The holidays may not be your happy time. There might be family drama, loneliness or financial concerns. Join Kristi for this special evening of uplifting and healing. In-person and distance seats. $42.50. Healing Resonance with Kristi Borst, 1891 Professional Bldg, 10 Liberty St, Ste 114, Danvers. 978-238-9321. ReleaseItAll.us.

WEDNESDAY, NOVEMBER 20 Fertility Awareness Meetup – 6:30-7:30pm. A space where women can connect with peers to access information and pose questions about using natural birth control for pregnancy prevention or achievement. Free. Cambridge Women’s Center, 46 Pleasant St, Cambridge. 617-899-7624.

AnnaChurchill26@gmail.com.

MONDAY, NOVEMBER 25 Initiating Inspiration Book Club – 7:15-8:45pm.

We will be discussing the book, Buddha’s Brain,

by Rick Hanson. This group is a collaboration between the Waltham Public Library and the Agape Spiritual Community of Waltham led by Matthew Carriker, Protestant Chaplain at Brandeis University. Copies of the book available for check out at the library. Free. Waltham Public Library, 735 Main St, Waltham. 781-314-3429.

WalthamPublicLibrary.org.

classifieds BOOKS THE REHABILITATION OF CHRIST – Contents: The Persecution of Early Christian Movements; Disdain and Suppression of Women; Crimes Against Children, etc. 844-576-0937.

Gabriele-Publishing-House.com.

SPIRITUAL SERVICES SPIRITUAL TOOLS TO TRANSFORM OUR PERSONAL LIVES – And help create a world that works for everyone.

A spiritual family that honors all paths to the God of your understanding and can help you experience a personal relationship with the Inner Divine. Sunday Celebration Services, 10-11:15am. 50 Dudley St, Cambridge. CLSBoston.org.

PLACE YOUR AD: 617-906-0232 November 2019

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ongoingcalendar All Calendar events for the December issue must be received by November 10 and adhere to our guidelines. Visit NaturalAwakeningsBoston.com for guidelines and to submit entries. For extended event descriptions and additional listings, visit NaturalAwakeningsBoston.com.

daily Quincy Market History Tour – Learn about Quincy Market’s central and ever-evolving role in Boston’s history. Meet guide, Linda, at the property directly near Anthem Restaurant.

Faneuil Hall Marketplace, 4 S Market, Boston.

617-523-1300. Available dates & times: FaneuilHallMarketplace.com.

Free Tour of Symphony Hall – 4:30pm select weekdays. Also 3:30pm select Sat. Join volunteers on a behind-the-scenes tour and hear about the hall and the history and traditions of the famed musicians and conductors. Boston Symphony Hall, 301 Massachusetts Ave, Boston. For available dates & times: 617-638-9390. bso.org.

Blink! Light and Music Show – Nov 28-Jan 1.

4:30-9:30pm, running every half hour. Light and music show at Faneuil Marketplace. Free. 4 S Market St, Boston. FaneuilHallMarketplace.com.

monthly Anxiety and Panic Support Group – 6:30pm.

1st day of month. A group designed to offer a place where people with common interests and experience can meet. People who have been through, or are going through, a similar circumstance can do more than sympathize with you, they can relate to what you are going through and keep you from feeling alone. Free. Washington St, Newton. 617-849-3198. UCanBeFearFree.com.

sunday Support Group for Spouses and Family Members – 9-10am. 4th Sun. Is your spouse or family member a cancer patient or survivor?

Please join our monthly support group led by the husband of a cancer survivor. Free. Generations, 129 E Main Plaza, Webster. 508-987-3310.

PinkHippy.org.

Sunday Celebration Service – 9:30-10:30am.

Change your thinking and change your life through an hour of uplifting music, affirmative prayer, meditation and an inspiring message.

All welcome. Love offering. Concordia Center for Spiritual Living, 292 W Shore Rd, Warwick.

More info: ConcordiaCSL.com or Facebook.com/ ConcordiaCSL. Celebration Service – 10-11:15am. Meditation, 9:45am. Service followed by fellowship. Free.

Center for Spiritual Living of Greater Boston, 50 Dudley St, Cambridge. 617-947-2743.

CSLBoston.org.

SoWa Vintage Market – 10am-4pm. Designers, collectors, appreciators of the beautiful and unusual love this market. A cool, urban, vintage flea market featuring fresh vintage and designer

32

finds every week. Free. SoWa Vintage Market, 450 Harrison Ave, Boston. SoWaVintageMkt.com.

monday Peace Circle – 6-7pm. 1st Mon. Want to experience greater peace? Join us as we explore different aspects of peace through music, meditation and poetry, and how to put it into practice within yourself, relationships, community and the world.

All welcome. Facilitator, Gina Colvario-Krupka, RScP. Love offering. Concordia Center for Spiritual Living, 292 W Shore Rd, Warwick. 401-5805800. More info: Gina@BelieveInYouToday@ gmail.com. ConcordiaCSL.com. Facebook.com/ ConcordiaCSL. Free Guided Meditation – 6:15-6:45pm.

Experience different HypnoMeditations (prerecorded by Richard Lanza) each week.

HypnoMeditation takes you on a journey to states of expansive inner calm which allow for personal transformation and healing. Free. Open Doors, 395A Washington St, Braintree. 781-843-8224.

OpenDoors7.com.

Nia-Somatic Fitness – 7:30-8:30pm. Nia is for everyone. A blend of dance, martial arts and healing arts set to great music and led by Brown Belt instructor Alice Heller. $15. Om Namo Center, 21 Belmont St, Cambridge. 617-620-7654.

AliceHellerDance.com.

tuesday Noon Concerts on the Freedom Trail – 12:15pm.

Stop by to hear a 30-40-min concert. Performers vary each week and perform a wide variety of music ranging from jazz to folk, medieval to modern. $5 suggested donation. King’s Chapel, Tremont & School sts, Boston. 617-227-2155.

Kings-Chapel.org.

Weekly Divine Meditation – 6-7pm. Experience a powerful guided meditation lead by Bhavna, the Golden Light Goddess. No two meditations are ever the same. Drop-ins encouraged. $10. Bhavna’s Wellness Group, 512 Main St, Penthouse Ste, Shrewsbury. 508-970-5620.

BhWellnessGroup.com.

Reiki Healing Sessions – 7-9pm. Reiki and energy healers offer their services free of charge.

To broaden the spirit of free care and community services to others, please make a donation in any amount for each healing you receive. Donations sent to a variety of local charitable causes. Open Doors, 395 Washington St, Braintree. 781-8438224. OpenDoors7.com.

wednesday Restorative Yoga – 12-1:30pm. Yoga for breast cancer patients, survivors and their families and

Boston | NaturalAwakeningsBoston.com

caregivers. Please see the yoga page at website, under services, for more information. Free/ patients, survivors & caregivers. St. Vincent Cancer & Wellness Center, 1 Eaton Pl, Worcester.

508-987-3310. PinkHippy.org.

Guided Meditation – 2pm. 2nd & 4th Wed. Guided meditations for relaxation and healing are intended to assist you release your stress and anxiety. Relaxing body and mind can improve your overall well-being. Free/patients, survivors & caregivers. Generations, 129 E Main Plaza, Webster. 508-987-3310. PinkHippy.org.

Museum of Fine Arts Free Wednesdays – Free admission after 4pm. Donation suggested. MFA, 465 Huntington Ave, Boston. 617-267-9300. mfa.org.

Music Therapy with Laughing Drum Circle – 6:30-7:30pm 1st Wed. Music can help reduce pain, relieve chemotherapy-induced nausea/vomiting.

It can relieve stress and provide an overall sense of well-being. Join in and drum up good energy.

Free/patients, survivors & caregivers; $10/other.

Generations, 129 E Main Plaza, Webster. 508-9873310. PinkHippy.org.

Food Addicts in Recovery Anonymous Weekly Meeting – 7-8:30pm. Are you having trouble controlling the way you eat? There is a solution.

Come to a meeting. Free. St. Brigid’s Parish Center, 1995 Massachusetts Ave, Rm 10, Lexington. 617610-3748. FoodAddicts.org.

Meditation on Twin Hearts and Pranic Healing – 7-8:30pm. Meditation on twin hearts is a lovingkindness meditation. Come together as a group to bless the Earth. Reduce stress, boost your energy and receive healing. Donation. Workbar Boston, 711 Atlantic Ave, Boston. 857-529-7804.

PHBoston.com.

Public Open Night at the Observatory – 7:30pm, Fall/Winter; 8:30pm, Spring/Summer. A chance to come observe the night sky through telescopes and binoculars and see things you otherwise might not get to see. Held most Wed evenings throughout the year, weather permitting. Space limited, reservations recommended. Free. Coit Observatory at Boston University, 725 Commonwealth Ave, Boston. 617-353-2630. bu.edu.

thursday Free Night at the ICA – 5-9pm. The Institute of Contemporary Art, 100 Northern Ave, Boston.

ICABoston.org.

SRR Thursday Night 4.06 Miler – 7:15-8:15pm.

It may be raining. It may be hot or cold. The SRR Thursday night run will happen every week, no matter what. Free. Casey’s Bar, 171 Broadway, Somerville. SRR.org/Events/Thursday-Night-Race.

Observatory Night – 7:30-9:30pm. 3rd Thurs, 6 times per academic year. A non-technical lecture and telescopic observing from the observatory roof if weather permits. Free. Harvard-Smithsonian

Center for Astrophysics, Phillips Auditorium, 60 Garden St, Cambridge. 617-495-7461. More info: CFA.Harvard.edu/publicevents.

friday Watertown Mall Walking Club – 9am. Meet the club leader near Carter’s. Start with stretching exercises followed by a walk through the mall.

Occasional guest lectures. Free. Watertown Mall, 550 Arsenal St, Watertown. 617-926-4968.

Watertown-Mall.com.

Restorative Yoga – 10:30-11:30am. Yoga for breast cancer patients, survivors and their families/ caregivers. Free/patients, survivors & caregivers; $10/other. JOYashanAH, 915 A Riverside Dr, North Grosvenordale. 508-987-3310. More info: PinkHippy.org.

SoWa First Fridays – 5-9pm. 1st Fri. Over 60 galleries south of Washington St and at the Artist’s Guild, nearby businesses and restaurants open their doors to give you a chance to experience the vibrant South End arts community. Free. Start at 450 Harrison Ave, follow gallery lights around the neighborhood. SoWaBoston.com.

Community Reiki Clinic – 7-8:45pm. 1st Fri. Receive a 30-min reiki session by appt.

Appointments start at 7, 7:35 & 8:10pm. If you have been curious about reiki, schedule a session. $15. Brenner Reiki Healing, 324 Central St. Auburndale.

617-244-8856.

BrennerReikiHealing.org.

saturday Food Addicts in Recovery Anonymous Weekly Meeting – 8-9:30am. Are you having trouble

controlling the way you eat? You are not alone.

Today, there is a solution. Join us. Free. Christ Church, 33 Central St, Andover. 617-610-3748.

FoodAddicts.org.

Restorative Yoga – 8:15-9:15am. Yoga for breast cancer patients, survivors and their families/ caregivers. Free/patients, survivors & caregivers.

Oxford Community Center, 4 Maple Rd, Oxford.

508-987-3310. More info: PinkHippy.org.

The Marketplace at Simpson Spring – 10am2pm. Includes farmers, bakers, artisans and local entrepreneurs. Stop in to browse or take in our featured entertainment, local authors, educational seminars and lecturers. 719 Washington St, South Easton. SimpsonSpring.com/saturday-market.

What is the Third Testament? – 11am-12pm.

Introduction to The Third Testament, the life work of Martinus. Live stream with chat questions. Free.

YouTube. 941-462-3177. TheThirdTestament.info.

DECEMBER

Uplifting Humanity plus: Earth-Friendly Holidays

HEALTHY LIFESTYLES ISSUE

JANUARY

Age-Defying Habits plus: Healthy Immune System

Readers are Seeking These Providers & Services:

Holiday Gifts • Charities • Community Services Gift Baskets/Certificates • Natural Toys • Fair Trade Goods Relationship Counselors • Spiritual & Healing Centers • Thrift Stores Traditional Crafts • Volunteer Programs ... and this is just a partial list!

FEBRUARY

Cardiovascular Health plus: Regenerative Medicine

CONNECT WITH OUR READERS | THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

617-906-0232 Publisher@NaturalAwakeningsBoston.com Be sure to let our advertisers know you found them in

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communityresourceguide 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 Publisher@NaturalAwakeningsBoston.com to request our media kit.

ACUPUNCTURE

BEAUTY

GROTON WELLNESS

ELEMENTAL ESSENCE

Quan Zhou, LicAc, Nutritionist 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Trinity Lounge, 1314 Mass Ave, Arlington, MA 02476 617-819-4372 ElementalEssence.org

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

Licensed esthetician, certified aromatherapist and practicing herbalist, Angelica offers an array of wellness therapies. From organic and advanced skincare services, henna adornment, natural cosmetic solutions, vibrational sound therapy sessions, herbal medicine and aromatherapy consultations.

ALANA P. HAMMER

ADVANCED NEUROTHERAPY, PC

Newton Chiropractic & Wellness Centre 383 Elliot St, Ste F 250 Newton Upper Falls, MA 02464 617-964-3332, Fax: 617-332-7601 WellAdjusted.com

BRAIN TRAINING Jolene Ross, PhD 781-444-9115 RetrainYourBrain.com

Alana is a certified acupuncturist providing acupuncture, herbal medicine and adjunctive therapies to treat acute and chronic pain, orthopedic conditions, digestive disorders, stress and anxiety, sleep and cosmetic facial rejuvenations for over 10 years. See ads, pages 3 and 7.

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 7.

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

APPLIED KINESIOLOGY CENTRAL SQUARE HEALTH AND WELLNESS

Kristine Jelstrup, CMFT, CBK, LMT 126 Prospect St, Ste 5, Cambridge, 02139 617-833-3407 Kristine@CentralSquareHealthAnd Wellness.com CentralSquareHealthAndWellness.com Achieve optimal health physically, emotionally, nutritionally.

Kristine uses a form of muscle response testing to identify and clear nervous system interference, facilitating optimal health.

Natural solutions to ADHD, autism, migraines, memory loss and mental fatigue do exist.

SYMMETRY is helping families increase grades in school, become more productive at work, manage emotions with calmness and security, and regain their health. Book a free consultation at MeetMe.so/DianneKosto.

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CHIROPRACTIC NEWTON CHIROPRACTIC AND WELLNESS CENTRE Julie Burke, DC 617-964-3332 Info@WellAdjusted.com WellAdjusted.com

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

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

Edie provides unique, boutique coaching tailored to help you create more love in your life.

Courses by Edie: The ABC’s of Love, The “Write” Way to Love, Soulmate Bootcamp, Knotty Minds: Knotty Bodies. Call Edie for a free 10-min session to see if you are ready to make changes that last. See ad, page 23.

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.

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

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

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

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 33.

COMPOUNDING & WELLNESS PHARMACY

DINNO HEALTH

Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our three independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 10.

JOHNSON COMPOUNDING AND WELLNESS

John Walczyk 577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad, back cover.

BIRD’S HILL COMPOUNDING PHARMACY

401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource.

Our unique one-on-one patient consultations produce a full understanding of your health needs.

You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.

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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 18.

Boston | NaturalAwakeningsBoston.com

DR. IVETA IONTCHEVA-BAREHMI DMD, MS, D.SC.

1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 BostonDentalWellness.com Dr. Iontcheva-Barehmi is an accomplished dentist and specialist in Periodontics and Implants with a holistic approach to medicine and dentistry. To schedule your comprehensive exam and share the excitement of a healthy smile, call: 617-868-1516. See ad, page 11.

GROTON WELLNESS

Dr. Apoorva J. Shah, DDS 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Health-focused biological dentist specializing in cosmetic dentistry, oral surgery, biological dentistry, mercury amalgam removal, digital dentistry and Invisalign.

Dr. Shah is certified in Invisalign and has experience with CAD/ CAM digital technology. He has become increasingly knowledgeable about the mouth-body connection and is excited to offer holistic options to his patients. See ad, page 2.

GROTON WELLNESS

Dr. G. Robert “Bob” Evans, DMD 493-495 Main St, Groton 978-449-9919 GrotonWellness.com Health-focused general dentist at Groton Wellness specializing in biological dentistry, oral surgery, chelation therapy and safe mercury removal. Groton Wellness is a 26-chair dental practice, incorporating functional medicine, a detoxification spa, an organic cafe, and energy medicine center promoting total wellness. See ad, page 2.

GROTON WELLNESS

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

FRENECTOMY (TONGUE/LIP TIE RELEASE)

DIVINE HEALING BHVANA’S WELLNESS GROUP

512 Main St, Shrewsbury, MA 01545 BhavnaSrivastava@BhWellnessGroup.com BhWellnessGroup.com Come and heal from traumas, emotional, mental, spiritual pain, money blueprint and past lives. Become empowered to live abundantly. Allow Bhavna to unleash your full Divine purpose. See ad, page 9.

ECO-FRIENDLY HAIR SALON KIMBERLY BRUNO SALON Reading, MA 01867 781-779-8333 KimberlyBruno.com

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 18.

FUNCTIONAL DIETITIAN

Kimberly Bruno Salon is a boutique ecofriendly hair salon created out of love for our planet and animals.

This Certified Green Circle Salon is committed to offering services using high quality products. Experience cruelty-free, vegan products containing organic ingredients, keeping you and the planet beautiful. See ad, page 23.

ENERGY HEALING NATURAL HEALING RESONANCE

Kristi Borst, RM, PhD Danvers MA; Wells, ME; by phone worldwide ReleaseItAll.US Release what no longer serves you physically, mentally, emotionally, spiritually. Kristi's Perspective Reboot integrative healing and spiritual abilities shift pain/dis-ease, feeling lost/ stuck. Private and couple’s sessions. Experience greater wellness, joy, self-mastery.

BRIDGITTE CARROLL, MS, RDN Johnson Compounding & Wellness Bridgitte@NaturalCompounder.com 781-893-3870 x 149

Bridgitte is experienced and passionate about helping individuals improve their well-being with food and lifestyle changes. Specialties include gastrointestinal issues, inflammatory conditions, anti-aging and weight management although she has worked with people of all ages with many diseases. See ad, back cover.

FUNCTIONAL ORTHODONTICS GROTON WELLNESS

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

HEALTH COACH YOUR WELLNESS SCOUT Kirsten Wright-Cirit 919-593-2943 YourWellnessScout@gmail.com YourWellnessScout.com

Your Wellness Scout provides coaching, resources, and tips to set wellness goals and integrate sustainable solutions and practices without tipping the work, life, family balance.

HORMONE BALANCING FUNCTIONAL MEDICINE GROTON WELLNESS Dr. Henri Balaguera, MD 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Functional medicine doctor and clinical director of Groton Wellness. Specializes in functional medicine, chronic and infectious disease, autoimmune disorders, functional nutrition, pulmonary disorders, sleep issues, cardiovascular and metabolic dysfunction, natural hormone replacement and preventative medicine.

Mindfulness and meditation are at the foundation of his core values. See ad, page 2.

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BELLA NATURAL HEALTH

Dawna Jones, MD, FACOG 427 Washington St, Norwell, MA 02061 781-829-0930 BellaNaturalHealth.com Board-certified MD in gynecology and integrative medicine. Hormone balancing, nutrition and detoxification are keys to optimal health. See ad, page 6.

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INTEGRATIVE VETERINARY MEDICAL CARE MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com

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 25.

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.

JAW PAIN (TMJ) DR. YASMIN’S TMJ SLEEP CENTER 284 Harvard St, Brookline, MA 02446 617-684-1883 YasminChebbiDMD.com

Do you suffer from jaw pain or a locked jaw? Do you grind your teeth at night? Do you have headaches, ear pain, facial pain?

Do you snore or wake up tired?

We can help. Mention Natural Awakenings for 20% off your first visit. See ad, page 20.

MARTIAL ARTS

NATUROPATHIC MEDICINE GARY KRACOFF, RPH & NMD

PERINATAL WELLNESS LIFE GATE HOLISTIC LIVING 66 Boston Rd, Groton, MA 01450 978-448-0405 Info@LifeGateLiving.com LifeGateLiving.com

Perinatal services and resources include acupuncture, therapeutic massage, psychotherapy, energy healing, integrative health coaching, perinatal yoga, perinatal support groups, lactation support services, and labor and postpartum doula services. .

PHYSICAL THERAPY NEWTON PHYSICAL THERAPY

Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com

383 Elliot St, Door F, Ste 250 Newton Upper Falls, MA 02464 617-916-1655 NewtonPT.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, back cover.

Manual physical therapy which includes craniosacral therapy incorporates the mind-body connection for holistic healing which is essential for effective treatment of chronic pain and/or stress.

Effective manual therapy treatment for acute or chronic pain or injury enables therapeutic exercise to be significantly more effective for rehabilitation. See ads, pages 3 and 7.

BOSTON MARTIAL ARTS CENTER 161 Harvard Ave, Ste 4E, Boston 617-789-5524 BostonMartialArtsCenter.com

The Boston Martial Arts Center has been actively training and teaching in the Boston area for over 25 years. We have grown from a small, dedicated group of practitioners into a full-fledged martial arts school devoted to training quality individuals in the best martial arts and self-defense available anywhere. See ad, page 11.

MASSAGE NEWTON CHIROPRACTIC & WELLNESS CENTRE 383 Elliot St, Ste 250 617-964-3332 WellAdjusted.com

GROTON WELLNESS Candace Scholl, ND 493-495 Main St, Groton 978-449-9919 GrotonWellness.com

Dr. Scholl is a Licensed Naturopathic Doctor in MA and NH treating patients of all ages using scientific, research-based naturopathic medicine as the foundation. Finding the root cause of chronic and autoimmune diseases. She specializes in craniosacral therapy, detoxification, bio-identical hormone therapy, Lyme disease, diabetes, anti-aging, joint disorders, adrenal fatigue, thyroid disorders, endocrine imbalance, epigenetic assessment, cardiovascular health, digestive health, cognitive imbalances, arthritis and more.

See ad, page 2.

Deep-tissue, medical, sports, Swedish and therapeutic massage, shiatsu, reiki & hydro-massage in a full-service Wellness Centre, also featuring chiropractic, acupuncture, Facial Rejuvenation, Facelift Acupuncture and detox footbath. See ads, pages 3 and 7.

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Boston | NaturalAwakeningsBoston.com

PRANIC HEALING CENTER FOR PRANIC HEALING

Christian Verde, Certified Pranic Healer 857-529-7804 Info@PHBoston.com A center providing workshops, healing sessions and meditation to alleviate suffering and elevate consciousness through the principles in GMCKS Pranic Healing, Arhatic Yoga and Kriyashakti.

REIKI

SLEEP APNEA (SNORING) DR. YASMIN’S HOLISTIC DENTAL

BOSTON REIKI MASTER

284 Harvard St, Brookline, MA 02446 617-684-1883 YasminChebbiDMD.com

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.

Do you have sleep apnea but hate your CPAP? Instead you could be wearing an Oral Sleep Appliance that stops sleep apnea without wires, machines or electricity. It is approved by the FDA and is covered by most medical insurances. Stop snoring and start sleeping better. Ask us how. See ad, page 20.

BRENNER REIKI HEALING

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

TANTRA/SACRED SEXUALITY SACRED TEMPLE ARTS

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

Ready to have better sex, and love your life more, partnered or not? Holistic cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In person and/or virtual sessions and programs.

See ad, page 26.

CRYSTAL SOUND HEALING/ SACRED SONG REIKI 978-897-8846 SacredSongReiki@yahoo.com SacredSongReiki.com

Services include: (John of God) Crystal Bed Healing with Crystal Singing Bowls; Sound Healing; Sound Healing with Reiki; reiki. Release stress, reduce pain, boost your immune system, lower blood pressure, more energy, clarity of thought. sessions and appropriate referrals where necessary.

FIND US! Visit Us At NaturalAwakeningsBoston.com

Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 SacredTempleArts.com

WELLNESS CENTER NEWTON CHIROPRACTIC AND WELLNESS CENTRE Julie Burke, DC 617-964-3332 Info@WellAdjusted.com

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

WELLNESS RESOURCES BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 10.

THERMOGRAPHY METROWEST THERMAL IMAGING Susan Shaw Saari, LAc, CCT, MEd, MAOM, Diplomate in Acupuncture (NCCAOM) 781-899-2121 Sue@Thpclinic.com MyThermography.com

A clinical imaging technique that records thermal patterns of the body to help diagnose and monitor pain or pathology in any part of the body. See ad, page 18.

Like Us At NaturalAwakeningsBoston and Natural Pet Boston Follow Us At NAGreaterBoston

YOGA CECILE RAYNOR

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

Follow Us At @nagreaterboston

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