E E HEALTHY LIVING FR
HEALTHY
PLANET
PREVENT
Type 2 Diabetes CORRECTIVE CARE FOR
THE BRAIN
HOMEMADE BEAUTY
NATURAL SOLUTIONS
LIGHTEN UP
THE THANKSGIVING FEAST HERBS TO HAVE ON HAND
HERBAL MEDICINE CHEST
November 2020 | Boston | NaturalAwakeningsBoston.com
DEPARTMENTS 7 news briefs 8 health briefs 9 global briefs 10 eco tip 20 conscious eating 23 healing ways 24 fit body 26 plant medicine 28 classifieds 29 resource guide
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Natural Awakenings | Boston | November 2020 issue
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18 TAKE CHARGE OF YOUR BLOOD SUGAR LEVELS
12 ADVANCED NEUROTHERAPY
Corrective Care for the Brain
20
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GIVING THANKS FOR A HEALTHY FEAST
PREVENTING TYPE 2 DIABETES Natural Lifestyle Choices to Curb the Disease
26
How to Lighten Up Thanksgiving Fare
23 NATURAL BEAUTY
24 BODY GRATITUDE Being Thankful Empowers Our Workouts
26 HERBAL MEDICINE CHEST Add Steams During Cold and Flu Season
Homemade Solutions for Glowing Skin
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publisher’s blog If you or a loved one are affected by Type 2 Diabetes, this edition is for you to save and share. Some experts say although there’s no cure, it is reversable through diet and exercise. I’m not sure what the distinction is between the two or if it really matters. What I do know is that I’ve been witness to some amazing healing that has taken place in a short period of time for two siblings that have made only a few simple diet changes. My use of the word “simple” doesn’t mean easy. A few months ago, several of my family members and I decided to cut out sugar and flour. While it sounded simple, it definitely hasn’t been easy all the time. The wow factor of scale numbers moving downward and bloodwork improving has been worth the not easy part, especially for those who were at risk of having to turn to pharmaceuticals to ward off the disease. It’s nothing short of amazing, what we can do when we decide to take control over what goes into our bodies. In “Preventing Type 2 Diabetes, Natural Lifestyle Choices to Curb the Disease,” author Marlaina Donato helps uncover some of the major influences such as environmental factors, medication backlash, sugar and even sleep as factors in managing Type 2. Our friend, Dr. Gary Kracoff, of Johnson Compounding and Wellness, offers us additional strategies beyond diet and lifestyle changes in “Take Charge of Your Blood Sugar Levels.” Kracoff provides guidance on well-formulated blends of nutrients shown to help with insulin resistance and lowering blood sugar levels. Both articles offer readers opportunities to reverse and even prevent the onset of Type 2 diabetes. Speaking of prevention, if you haven’t seen or heard about Natural Awakenings partnership with the freshly launched KnoWEwell.com, please look at the News Brief on page 7 and our back cover for more information. KnoWEwell.com is rapidly becoming THE online destination for Regenerative Whole Health knowledge, resources and community for taking control of your health and well-being. Joining is free for both the public and health practitioners for a limited time (offer codes found on back cover). Wishing all a healthy, peaceful and Happy Thanksgiving … With warm regards and gratitude,
Maisie
A Special Thank You to Our Sponsors:
HEALTHY LIVING HEALTHY PLANET
BOSTON EDITION PUBLISHER Maisie Raftery MANAGING EDITOR Nancy Somera DESIGN & PRODUCTION Courtney Ayers Zina Cochran PROOFREADER Randy Kambic CONTRIBUTING WRITERS Marlaina Donato Wendy Fachon Gary Kracoff Katja Swift April Thompson
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news briefs
DECEMBER
Launch of KnoWEwell for Natural Awakenings
KnoWEwell, a collaborative partner with the Natural Awakenings family of publishers since June, has launched a personalized, integrated, private, secure, community and marketplace platform designed to transform health care. The one online trusted destination for today’s Regenerative Whole Health knowledge, resources and community that inspires and empowers individuals to take control and make better informed health decisions to achieve WELLthier Living, KnoWEwell received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. KnoWEwell is an immersive, global online platform that connects the dots between lifestyle choices, soil, food, the planet and health. With vetted providers, evidence-based resources and peer-reviewed content, it is a safe space to learn and share. Natural Awakenings Publishing Corporation Chief Operating Officer Joe Dunne says, “There is no simple way to describe KnoWEwell but to think big—WebMD meets Match.com, HomeAdvisors, LinkedIn, Facebook and Indeed for Regenerative Whole Health, all in one place for the benefit of everyone. “Natural Awakenings is honored to give our dedicated readers the opportunity to be some of the first members welcomed into the KnoWEwell community. With gratitude for our 26 years of readership and support, through our mission-aligned collaborative partnership with KnoWEwell, we are pleased to gift both individuals and providers with free annual memberships.”
Coming Next Month
Spending Locally Plus: Creating Community & Connection
For more information, visit KnoWEwell.com and see the ad on the back page which includes free membership codes.
Winning the Battle Against Stress Effective ways to help manage stress, even for trau-
ma survivors, is the message in Shanna Warner’s latest book Easy Stress Solutions: How to Meditate Like a Master, Banish Anxiety and Kick Depression to the Curb. As a survivor with more than 30 years of experience dealing with PTSD, depression, panic attacks, nightmares and other negative situations, the author brings a practical approach to dealing with the problems of life. The book begins with her favorite free and easy stress-busting tools. It includes seven simple meditations that anyone can start using immediately. She also recorded three guided meditations and made them freely available for everyone on her website. The book then details more ways to battle stress, from rescripting nightmares to using positive verbal anchors. Then the process of transformation begins with 21 days of in-depth questions, uncovering negative beliefs, rewriting personal statements and creating a framework for transformational growth. Warner and her husband, Mark, live in Tulsa, Oklahoma, where they publish the Oklahoma edition of Natural Awakenings magazine. The book is available in print, eBook and audiobook. For more information, including links to the guided meditations, visit ShannaWarner.com.
Reacting in anger or annoyance will not advance one’s ability to persuade. ~Ruth Bader Ginsburg Be sure to let our advertisers know you found them in
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Active mediation by a third party provides better outcomes for couples’ arguments by heightening activity in the “reward” part of the brain that generates romantic love. That’s the conclusion of researchers from the University of Geneva in a study in the journal Cortex that included 36 heterosexual couples that had been married for one year. After receiving brain scans with functional magnetic resonance imaging (fMRI) and filling out a questionnaire, the couples argued for an hour about a key conflict such as intimacy, finances or in-laws. Half the couples received guidance from a professional mediator; the other couples did not. Afterward, couples with the active mediator reported feeling more satisfied with the content and progress of the discussion and had fewer residual issues. When individuals were shown photos of their spouse and another unknown person during a second fMRI, the couples that had mediation were more likely to experience heightened activation in the nucleus accumbens, a key region in the reward circuit of the brain linked to pleasure, motivation and feelings like love. The more satisfied a person was with the mediation, the greater the neural activation. “Our results suggest for the first time that third-party mediation has a significant and positive impact on the way couples argue, both behaviourally and neurally,” concludes Olga Klimecki, a study author and researcher at the Swiss Center for Affective Sciences. 8
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The herb black cohosh has long been used to relieve menopausal symptoms, and a new study in Pharmaceuticals suggests that it’s most effective when combined with rhodiola, an adaptogenic herb known for balancing stress responses, as well as supporting brain, liver and heart health. Researchers from the Democratic Republic of Georgia Zhordania Institute of Reproductology divided 220 women into three groups. After 12 weeks, those given the combination of the two herbs reported 71 percent fewer menopausal symptoms, such as hot flashes, and 67 percent fewer psychological and physical symptoms. These were significantly better results than for those that received either a high or low dose of black cohosh or a placebo.
Take Vitamin D and Calcium to Reduce Vertigo When a change in the position of a person’s head results in a sudden spinning sensation, it’s cause could be a condition known as benign paroxysmal positional vertigo. For 86 percent of people afflicted with it, daily life can be interrupted, including missing work. Treatment usually involves a doctor or health practitioner performing a series of movements to the patient’s head that shift particles in the ears, but scientists in South Korea have found another simple solution: 400 international units of vitamin D and 500 milligrams of calcium daily. In a study of 957 people published in Neurology, 445 in an intervention group were given supplements if vitamin D levels were less than 20 nanograms per milliliter. The 512 people in the observation group did not get supplements. After a year, the supplement-takers had 24 percent fewer episodes, and those with very low vitamin D levels at the start experienced a 45 percent reduction. michelle blackwell/Unsplash.com
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Have Conflicts Mediated for Best Results
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Try Rhodiola and Black Cohosh for Menopausal Symptoms
health briefs
Clock’s Ticking
global briefs
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Climate Change Impedes Wildfire Reforestation Efforts
A study published in Global Ecology and Biogeography of 22 burned areas across the southern Rocky Mountains found that forests are becoming less resilient to fire, turning into grasslands and shrublands instead. The research team, led by the University of Colorado at Boulder, projects that by 2050, as little as 3.5 to 6.3 percent of Douglas fir and ponderosa pine forests in the region will be able to recover after fires. Encompassing 710 square miles, from southern Wyoming through central and western Colorado to northern New Mexico, researchers used satellite images and ground measurements to reconstruct what the forests looked like before fires and assess how well the forests were recovering by counting juvenile trees and observing tree rings. The study shows that forest recovery declines significantly under warmer, drier conditions caused by climate change. The number of acres that have burned annually across the country has already doubled since the 1990s, so it may be better to plant seedlings in regions more likely to bounce back rather than in dry sites no longer suitable for survival.
The nonprofit World Wildlife Fund (WWF) conservation group has determined that species of global conservation concern have declined in Canada by 42 percent and that Canadian at-risk species fell by 59 percent, between 1970 and 2016 (wwf.ca/livingplanet-report-canada-2020). Their report cites human-related activities as the main cause. The Living Planet Index measures the ecological performance of 883 species around the world likely to face habitat loss, land and shoreline developments and pollution. To date, humans have pushed 500 mammals, birds, reptiles and amphibians to the brink of extinction worldwide. “Conservation actions that target only a single threat are unlikely to successfully stop and reverse wildlife declines, as threats to species are often cumulative or synergistic and can have cascading effects,” the report states. It also found that indigenously managed lands had more species than other parts of Canada and better supported at-risk wildlife. The report suggests working with native Canadians to create more indigenous protected and conserved areas.
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Canadian Species Extinction Risk Looms
Burned Out
Putt Putt
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Electric Vehicle Charging Infrastructure Surging in California
The state of California has approved a $437 million campaign devoted to building thousands of electric vehicle (EV) chargers, making it the nation’s largest single utility program to expand its charging infrastructure. Southern California Edison (sce.com) will install nearly 40,000 chargers. Half of the investment will take place in low-income communities and 30 percent will be for multifamily residences, where it’s more difficult to charge an EV. The program is expected to help achieve the state’s goal of putting 5 million zero-emission vehicles on the road by 2030.
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eco tip
FIX IT, DON’T NIX IT
Repairing Can Prolong Life of Products With every Amazon delivery and late-night QVC purchase, the verdict is in: America is the Godzilla of consumerism, and far too many of the products we buy are disposable or designed to become obsolete. Tons of waste ends up in landfills or is incinerated, causing pollution. Plus, non-renewable natural resources like petroleum and heavy metals are depleted to manufacture new products and the non-biodegradable packaging they’re wrapped in. Awakening to the consequences of consumption addiction, a more sustainable choice emerges: repairing. When something breaks, don’t replace it—fix it. By prolonging the lifespan of items, demand for new products is reduced, resources are conserved and money is saved. It all helps the planet.
A Repair Cafe Near Home
In concert with the do-it-yourself craze, there’s a growing interest in repair cafes and pop-up events where people can learn to fix things or have someone do it for them. It’s fun, and the camaraderie and guidance of knowledgeable neighbors makes all the difference. Visit RepairCafe.org to find a nearby location or for detailed instructions on how to start one.
How to Fix Anything
Whether it’s a faulty toaster, broken wheelbarrow or torn jeans, some common principles apply: Don’t panic. When the bicycle chain breaks, remain calm. Split the task into manageable steps. Anticipate the feeling of empowerment when the wheels are turning again. Get informed. From hemming a skirt to rewiring a lamp, a detailed YouTube video awaits. Check online for product manuals that offer diagnostics and repair instructions. For an extensive collection of repair guides, visit IFixIt.com. Use the right tool. To get the job done quicker, easier and without possible injury or damage to property, the right tool is key. Local hardware store attendants can help. For one-time-use or expensive tools, consider renting or borrowing. Visit a repair shop. A great way to support local business is to patronize local repair shops for shoes, clothing, jewelry, computers, appliances and more. fotos 593/AdobeStock.com
Buying for Longevity
Choose quality products that are designed to last and easy to repair. To help evaluate options, IFixIt.com offers a list of repairability scores. In a perfect, sustainable world, the marketplace would be filled with beautiful, artful and clever products that everyone loves and can’t bear to replace. 10
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It’s That Easy. Never lose an opportunity of seeing anything beautiful, for beauty is God’s handwriting. ~Ralph Waldo Emerson
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business spotlight
Advanced Neurotherapy Corrective Care for the Brain by Wendy Fachon
Advanced Neurotherapy specializes in corrective care using brain mapping and neurofeedback to treat neurological, emotional, behavioral, executive function and educational issues. It is safe for all ages. Owner Dr. Jolene Ross has been practicing psychotherapy for 35 years and has 23 years of experience in neurofeedback therapy, which is supported by a large body of peer-reviewed published research. Ross states, “Brain mapping is changing our understanding of the brain and providing a better understanding of trauma and how to treat it.”
Dr. Jolene Ross 12
She points out that “mental problems are physical,” meaning that mental difficulties are the result of disruptions in the brain. These disruptions can be the result of a wide variety of causes, such as head injury, a difficult birth, genetics, disease and trauma. “Mental disorders
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can be corrected safely and effectively with neurofeedback,” she says. Advanced Neurotherapy’s methods are also extraordinary for treating PTSD, anxiety and hypervigilance, learning disabilities, behavioral problems, post-concussion and other disorders. Brain mapping is the quantitative analysis of digital EEG data, or electrical brain waves. The data is recorded at 19 locations on the scalp during various neurological states such as eyes closed, eyes open, reading and performing other ageappropriate tasks. The baseline brain map requires two hours. The EEG data is stored in a computer and converted to a form that can be compared to a normal, healthy EEG. The information from this analysis is used to develop a neurofeedback treatment protocol unique to the individual, related to their goals and the
problems that are present. Once a neurofeedback protocol is developed, treatment can begin. In conducting a neurofeedback session, sensors are placed on the head and brain waves appear on a computer screen. The therapy is based on operant conditioning, rewarding the brain immediately for producing better brain waves. Breaks in the session are provided to store the brain’s learning. Neurofeedback is highly efficient and effective because it goes straight to the brain. “Neurofeedback creates new neural pathways,” explains Ross, “and it increases the volume of both white matter and gray matter in the brain. It harnesses and directs neuroplasticity.” Neuroplasticity is the ability of neural networks to change through growth, new connections and reorganization.
NEVER MISS AN ISSUE!
When COVID-19 business restrictions disrupted treatment schedules, Advanced Neurotherapy adjusted its office visit procedures with safety, sanitary and social distancing protocols. Ross also added teletherapy. Individuals can determine if neurofeedback therapy is right for them with a free, one-hour online consult. If an individual decides to move forward, Ross will conduct a one-hour intake appointment, also online. She will recommend an individualized neurotherapy plan, which may include brain mapping, neurofeedback, eye movement desensitization and reprocessing (EMDR), bio-acoustical neurotherapy (BAUD), counseling or a combination of these.
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For people unable to travel to the office, brain mapping and neurofeedback can be conducted virtually at home. The equipment is sanitized, packaged and mailed to the client, who is taught how to set up the equipment during remote sessions run by Advanced Neurotherapy specialists. Advanced Neurotherapy is located at 145 Rosemary St., Entrance J, Needham. For more information, call 781-444-9115 or visit AdvancedNeurotherapy.com. See ad on this page and Resource Guide on page 29. Be sure to let our advertisers know you found them in
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Preventing Type 2 Diabetes Natural Lifestyle Choices to Curb the Disease by Marlaina Donato
Six decades ago, only one American in 100 had diabetes. Today, it’s almost one in 10, including rising numbers of youth and one in four people older than 65. More than 90 percent of the cases are Type 2, once known as adult-onset diabetes, which is linked to diet, obesity, inactivity, environmental toxins, heredity and other factors. It can wreak havoc throughout the body—attacking blood vessels, eyes, nerves and organs—and make COVID-19 harder to combat. The good news is that scientists have identified lifestyle strategies that lower the risk and harm of diabetes. “Type 2 diabetes is a condition, not a disease. It exists in a particular environment; when you change the environment, you can change the condition,” says San Francisco-based Nicki Steinberger, Ph.D., author of Wave Goodbye to Type 2 Diabetes. That’s important news for the one in three Americans—about 88 million people—that have prediabetes, 84 percent of whom are not aware of the fact, according to the U.S. Centers for Disease Control and Prevention. A key player is the pancreas, a multitasking organ of both the endocrine and digestive systems, which produces insulin to help make and store energy from sugars, as well as enzymes to break down proteins, fats and carbohydrates. While Type 1 diabetes, a genetic autoimmune disease, negates the body’s ability to produce insulin, Type 2 results from an insufficient or improper use of insulin. Type 2 diabetes can be triggered by metabolic syndrome, a condition marked by high blood pressure, a large waist circumference and high triglycerides. Insulin resistance—the body’s improper use of insulin—can also be a sneaky forerunner to the disease, often manifesting as excessive abdominal fat, fatigue and frequent infections years before hyperglycemia—too much sugar in the blood—becomes evident. “Diet and lifestyle play a tremendous role,” says Lauren Bongiorno, a virtual diabetes health coach and creator of The Diabetic Health Journal. “Increasing insulin sensitivity is a multiprong approach, most notably influenced by improving circadian rhythm, reducing stress, eating lower glycemic carbs, reducing animal fats and increasing activity.”
chemicals and mercury exposure. Research published in 2018 in Environmental Science and Pollution Research International reveals a correlation between exposure to phthalates found in plastics and the incidence of new-onset Type 1 diabetes in children, suggesting that the loss of beta cells from phthalate exposure leads to a compromised insulin response. “Plastics containing BPA can mimic estrogen (xenoestrogens) and can contribute to insulin resistance, insulin over-secretion, beta cell exhaustion and the development and progression of Type 2 diabetes,” says registered dietician and nutritionist Brenda Davis, the Alberta, Canada, author of The Kick Diabetes Cookbook and Kick Diabetes Essentials. An earlier Indiana University study published in Diabetes Care showed young-adult exposure to mercury can raise the risk of developing Type 2 diabetes later in life by 65 percent. Davis adds, “Heavy metals, such as mercury and arsenic, have been linked to impaired insulin secretion and decreased insulin sensitivity.” Choosing organic produce and fish that contain lower levels of mercury, such as salmon, shrimp and catfish, is advised.
Hidden Environmental Factors
The National Sleep Foundation considers sleep deprivation a significant diabetic risk factor and recommends that people take melatonin as a sleep aid and avoid working night shifts. It cites a study in which healthy adults that were restricted to four hours of sleep for just six nights exhibited a 40 percent reduction in their
The American Diabetes Association cites excess weight and lack of exercise as significant risk factors in the development of Type 2 diabetes, while recent studies also point to impacts from toxic air,
Medication Backlash Improving gut flora is vital in improving most health conditions, including Type 2 diabetes. “Microbes in the gut that have become toxic for a multitude of reasons create an inflammatory response. This type of assault repeated over time increases the risk of fatty liver and compromised cells—conditions linked to a decrease in insulin sensitivity,” says Steinberger. Research published in The Journal of Clinical Endocrinology & Metabolism suggests that antibiotic use, especially narrow-spectrum ones, can contribute to diabetes. The side effects of certain medications like statins and other cholesterol-lowering drugs has been debated for decades, and 2019 research published in Diabetes Metabolism Research and Reviews concludes that statins can more than double the risk of Type 2 diabetes, especially for people taking them for two years or longer.
Sleep and Sugar
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ability to break down glucose. Although the role of dietary sugar in diabetes is debated by scientists, evidence shows a strong correlation between Type 2 diabetes and sugar, fructose and high-fructose corn syrup in the diet. A 2015 review of 21 studies published in The British Medical Journal found that regular intake of sugary beverages can lead to diabetic conditions even when obesity is not a factor. Many holistic health advocates identify all sweeteners, including “healthy” alternatives like honey and maple syrup, as sugars that harbor similar potential. This mindset is harmonious with glycemic index recommendations, so avoiding any added sweeteners and opting for fresh, low-glycemic fruits like berries, citrus and apples, as well as eschewing pasta, white rice and bread, can go a long way toward maintaining healthier blood sugar levels. Stevia, an herb, is a better sweet substitute. Preferable in drops or bulk form rather than blended with sugars, it’s been shown to help control blood sugar.
Promising Phytotherapy Insulin-supporting medicinal herbs offer many benefits for Type 2 diabetics. Aloe vera, bilberry, cinnamon, goldenseal, bitter melon, milk thistle, fenugreek, fennel and gymnema sylvestre, among others, have been found to aid in the utilization and production of insulin. Tulsi, also known as holy basil, is a heavy hitter for reducing blood glucose and buffering the kidneys and liver from the metabolic side effects of high blood sugar. Herbs that support the liver, such as milk thistle, dandelion 16
and artichoke, are other noteworthy plant medicines, especially when blood sugar fluctuates from high to low. Renata Atkinson, a clinical herbalist in Greenbelt, Maryland, says of blood tests, “Clinical trials have shown that many of these herbs can have a significant effect on the clinical markers for diabetes and prediabetes in fasting blood glucose, postprandial glucose and HbA1C, or glycosylated hemoglobin.” Animal and in vitro studies show that they impact blood sugar by slowing digestion and the absorption of carbohydrates, thereby improving insulin sensitivity, increasing the release of insulin and modulating the metabolism of glucose in the liver. Some of Atkinson’s favorite plant allies are hawthorn, hibiscus and tilia for their anti-inflammatory and antioxidant properties, as well as lipid, glucose and vascular support. Atkinson also emphasizes the wisdom of keeping it simple. “I encourage clients to incorporate culinary herbs and spices into their daily diet, like cinnamon, fennel, garlic and onions. For someone taking insulin, it’s important to introduce herbs slowly and be sure to take them with meals, monitor blood glucose levels closely and keep their physician informed of herbal protocols and follow their physician’s recommendations.” Improving diet choices can be highly rewarding and fun, too. “Not only does eating well not have to be tortuous, it can be enjoyable, inspiring and creative,” says Steinberger. “It helps to keep it simple by using fresh, whole foods with basic herbs and spices.”
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Vitamin D, magnesium, vitamin C, B complex and chromium are also valuable in managing Type 2 diabetes. Polyphenols—antioxidants found in tea and unsweetened cacao nibs—also pack a healthy punch. Alpha lipoic acid, found in broccoli, spinach and fish oil, can help to reduce inflammation. Berries, kale and other nutrient-packed greens, nuts, sweet potatoes and beans promote sugar balance and are versatile for delicious, healthy meals.
Whole-Body Healing Holistic bodywork modalities such as acupuncture also support diabetic health. In 2019, Iranian researchers reported in the journal Hospital Practices and Research that biofeedback training lowered glucose levels and improved the quality of life for diabetic patients. “The biggest mistake I see people with diabetes make is to view the mental piece as not as important as the physical,” says Bongiorno. Linking all the vital threads in the complex web of Type 2 diabetes, she adds, “I would say to start with the basics—plant-based foods, exercise, stress management and better sleep. When you have a solid base, your body will be less susceptible to the other factors.” Thriving is possible through commitment and wise choices. As Davis says, “There is strong and consistent evidence that many people who are motivated to reverse Type 2 diabetes can succeed in this task.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
Strategies to Prevent Diabetes
Nutrition Tips from Brenda Davis The foundation of the diet should be whole-plant foods—organic, whenever possible—deriving the vast majority of calories from vegetables, legumes, fruits, intact whole grains, nuts and seeds, which are rich in protective components, such as fiber, phytochemicals and antioxidants. Eliminate or minimize inflammatory items, including fatty dairy products like cheese and ice cream, ultra-processed and fried foods, refined carbohydrates like sugar and white flour, alcohol and meat—especially red and processed varieties. Avoid all sugar-containing beverages.
Holistic Reminders from Lauren Bongiorno “All areas of our lives are linked together, and if one area is depleted, it’s going to impact your ability to thrive in the others. The 8 pillars of diabetes wellness within my practice are exercise, diet, sleep, stress, self-love, relationships, energy and diabetes management. For improved blood sugar management and sustainable habit changes, you must identify where you are least fulfilled and work to fill that gap.”
Inspiration from Nicki Steinberger “The area where we are most vulnerable, without a doubt, is our own toxic thoughts. Because our thoughts and beliefs trigger emotions which lead us to action and non-action, mindset is the first place to investigate to understand the results of our lives.”
Gratitude is the most exquisite form of courtesy. ~Jacques Maritain
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Take Charge of Your Blood Sugar Levels by Gary Kracoff
According to the Centers for Disease Control and Prevention (CDC), 34.2 million American adults (or one in 10) have diabetes. Eighty-eight million American adults (or one in three) are pre-diabetic. Nearly 90 percent of these populations are overweight, and 38 percent are physically inactive. For children, the statistics are also appalling. One in four young adults (12 to 19 years old) and one in five adults (19 to 34 years old) are pre-diabetic. Most people with pre-diabetes are in control of changing their path towards having diabetes and correcting the prediabetic status. Lifestyle modification is necessary because many people: 1) Spend 21 hours a day being sedentary; and 2) Consume foods that are highly processed, refined and contain excessive levels of added white sugar that offers little nutrients and fiber and has a blood sugar dysregulating effect. The pancreas is responsible for blood sugar regulation, which is a complex process. When blood sugar levels fall due to 18
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stressors or lack of nutritious food, the pancreas secretes a hormone (glucagon) triggering the release of glucose from the liver and muscles. When blood sugar is high, it releases insulin which causes the liver, muscles and fat cells to take up and store the excess sugar. This can lead to insulin resistance and fat build up around the waist. We should eat a healthy diet of organic, raw foods, grass-fed chicken and beef, and wild-caught fish. We need to remove processed foods and foods containing hydrogenated fats, added sugar and processed simple carbohydrates (white flour) in addition to getting more exercise and reducing stress. Along with diet and lifestyle changes, a well-formulated blend of certain nutrients has been shown to help with insulin resistance and lower blood sugar levels.
Alpha lipoic acid is required for cellular metabolism, the breakdown of carbohydrates and fats. It supports healthy blood
sugar balance by activating AMPK, a major regulator of cellular energy. This can lead to an increase in energy and stamina.
Cinnamon bark extract has been shown to help maintain healthy blood sugar levels by inhibiting several enzymes that play a role in insulin resistance leading to an increase in insulin sensitivity. Chromium is a critical piece in the molecule glucose tolerance factor (GTF). It is crucial for the uptake of glucose into the cells. Studies using 1,000 microgram/ day of chromium have demonstrated that chromium helps maintain healthy blood sugar balance, insulin sensitivity and blood lipids.
Biotin is a B vitamin that plays a role in energy production by acting as a coenzyme for several carboxylase enzymes involved in the metabolism of fatty acids and amino acids. It also plays many roles in maintaining healthy blood sugar balance such as stimulating glucose-induced insulin secretion, enhancing insulin sensitivity and accelerating glucose metabolism in the liver and pancreas.
Vanadyl sulfate is the stable form of vanadium, a mineral shown to mimic the action of insulin. It plays a major role in promoting healthy glucose uptake. It also helps improve insulin sensitivity while helping to maintain healthy blood sugar levels. Many people feel that if diabetes runs in the family, it is in the genes and there is nothing that can be done about it. Studies have now shown that most people are in control of what road they take—the road to pre-diabetes (leading to diabetes) or reversing the pre-diabetes and restoring healthy blood sugar levels. Take charge of your life, change your diet, lifestyle and stress levels and head down the road to normal blood sugar levels.
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conscious eating
Giving Thanks for a Healthy Feast How to Lighten Up Thanksgiving Fare by April Thompson Due to travel restrictions, tighter budgets and concern for family members that may be older or have underlying health conditions, Thanksgiving might be a smaller affair this year, but that’s no reason to give up on having a scrumptious, celebratory meal. With a little creativity and lots of flavor, our treasured American holiday need not suffer. Giant turkeys may not grace as many tables as usual, so it’s the perfect time to up the side-dish game, embracing healthier options and taking full advantage of an abundant supply of delicious, in-season produce. To right-size the Thanksgiving spread for carnivores, “Get a Cornish hen or another small bird from a local poultry producer, or consider turkey parts like breasts or thighs, instead of cooking an entire big bird,” advises Steven Satterfield, co-owner and executive chef of the Miller Union restaurant, in Atlanta, and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. For sides that rate high in both nutrition and taste, the James Beard winner favors in-season veggies like brassicas and Asian greens. “Napa cabbage is great roasted, grilled or prepared raw as a salad. Brussels sprouts shaved on a mandolin and sautéed briefly with shallot and garlic, and dressed with apple cider vinegar and diced apple, is another nice option,” Satterfield says. One of his go-to dishes is a root vegetable salad with shaved celery root, walnuts, apples and dried cranberries with a simple dressing of olive oil and lemon. Sweet potatoes and pumpkin offer a nutritional edge over white potatoes, giving them top billing at Satterfield’s holiday table. He suggests simplifying the traditional sweet 20
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potato casserole by first parboiling, straining, peeling and cutting the potatoes into thick chunks, and then baking with lemon juice, nutmeg and water. “The sweet potatoes will caramelize and form a natural syrup. It has a bright and refreshing flavor without adding the usual butter, marshmallows and sugar,” he explains. According to Satterfield, many nutritious bitter greens are plentiful this time of year, including chicory, radicchio, frisée and endive. “Last Thanksgiving, I made a chicory salad with dates, pecans, shaved parmesan and persimmon with a sherry vinaigrette with olive oil and shallots. The sweetness of the fruit balances nicely with the bitter greens, which add fiber and help with digestion and the circulatory system.” Thanksgiving offers a good opportunity to go meatless, according to Kim
photo by StraightToTheHipsBaby.com/Jessie-Sierra Ross
Campbell, vegan chef and author of The PlantPure Nation Cookbook. “There is a substitute for every animal product out there, so it’s not hard to make traditional recipes plant-based,” says the Durham, North Carolina, native. Her recipe for a nutty or beanie loaf ramps up the flavor and health profiles by using fresh, rather than dried, herbs such as rosemary, thyme and sage, as well as natural binding agents like lentils, flax seeds or chia seeds mixed with water. “Guests will be amazed that whole foods can be so flavorful and satisfying,” she says. “Go the extra mile with quality ingredients for a special meal like this.” Campbell encourages people to enjoy the abundance of fresh produce and learn how to cook in season. Fruitbased desserts can be a great way to showcase what’s in season and still keep guests light on their feet. “You don’t have to use crust or a lot of added sugar for something like an apple crisp or cobbler,” she says. Annemarie Ahearn, founder of the Salt Water Farm cooking school, in Lincolnville, Maine, also suggests a healthful rethinking of traditional Thanksgiving dishes. “Instead of a green bean casserole, consider blanched green beans with almond and cranberry. Dried cranberries can go in a salad, rather than a sauce. You can have the same ingredients and keep the same focal point, but use less cream and dairy,” says the author of Full Moon Suppers at Salt Water Farm: Recipes from Land and Sea.
Savory Thanksgiving Dishes Cranberry Sauce with Maple Syrup Delicious maple syrup, orange juice, cinnamon and cranberries are boiled down to a syrupy, slightly sweet and spicy sauce. The cranberries “pop” under the heat and give this side dish a gorgeous ruby color. Yield: 2 cups 12 oz whole fresh cranberries or 1 package ¾ cup real maple syrup ½ cup water ½ cup orange juice freshly squeezed or store bought 1 cinnamon stick Take the cranberries and place into a large sieve. Pick out any berries that look damaged (black spots, mushy, white). Wash and drain. Pour the cranberries into a medium-large pot. Add the maple syrup, water and orange juice. Stir to combine. Place the cinnamon stick in the center. Heat the berries on medium-high heat until the mixture reaches a boil. Then, lower the heat to medium-low and simmer for 10-12 minutes or until syrupy and richly red. You will hear the cranberries “pop” as they cook; don’t be alarmed. Remove the pot from the heat and allow to cool to room temperature. Store in a covered container in the fridge. Serve at room temperature or slightly warmed. Reprinted from StraightToTheHipsBaby.com/Jessie-Sierra Ross.
Ahearn, who teaches a class on Thanksgiving cooking, encourages people to take a stroll after the main meal to let food settle before having dessert. She also suggests serving some dishes at room temperature to relieve the pressure of having everything arrive hot at the table. For those unable to be with extended family, Satterfield suggests trading recipes in advance, and then having a virtual Thanksgiving by sharing a visual image of how the meal turned out. “You can even send leftovers if you’re in the same vicinity,” he says. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
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Mushroom Gravy This rich, flavorful gravy is perfect over potatoes and veggie loafs. It’s easy to prepare and inexpensive.
1 onion, minced 6 white button mushrooms, chopped 2½ cups low-sodium vegetable stock, divided ½ tsp minced garlic ½ tsp dried thyme ½ tsp dried sage ½ tsp crushed dried rosemary 1 Tbsp cooking sherry
photo by Carrie Forrest, Clean Eating Kitchen.com
Yield: 4 servings
2 Tbsp tamari sauce or lowsodium soy sauce 1 Tbsp nutritional yeast flakes ¼ cup whole wheat flour ¼ tsp black pepper Sea salt to taste
In a large skillet over medium-high heat, sauté the onions and mushrooms in one-half cup of the vegetable stock. Add the garlic, sage, thyme, rosemary, sherry, tamari and nutritional yeast, then continue to sauté for just a minute or two over high heat. Pour the remaining vegetable broth into a bowl and whisk in the flour until there are no lumps. Add to the pan with the onion and mushrooms. Simmer over medium heat, stirring until the gravy has reached its peak thickness, about 10 minutes. Add salt and pepper to taste. Reprinted from The PlantPure Nation Cookbook, by Kim Campbell.
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Pumpkin Spice No-Bake Energy Balls This dish is gluten-free, vegan and paleo. Yield: 15 servings 1½ cups raw almonds ¼ cup hemp seeds ¼ cup unsweetened dried shredded coconut ½ tsp pumpkin pie spice 1 Tbsp coconut oil ¼ cup pumpkin puree 10 pitted Medjool dates, about 1 cup For pumpkin pie spice dusting: 2 Tbsp coconut sugar ¼ tsp pumpkin pie spice Combine the almonds, hemp seeds, coconut, pumpkin pie spice, coconut oil, pumpkin puree and dates in the base of a food processor. Turn the processor on high for about two minutes or until the ingredients are well combined. Pour the mixture into a mixing bowl and then use your hands to roll the dough into about 15 cookies, each about 1½ inch in diameter. To make the pumpkin pie spice dusting, place the coconut sugar and pumpkin pie spice onto a plate. Roll each cookie in the sugar until covered. For the best texture and sweetness, place the cookies in the refrigerator for at least 2-3 hours to chill. Chef ’s notes: Freeze these cookies for up to 2 months in a tightly sealed container. Defrost them in the fridge for about 4 hours before serving. For refined sugar-free servings, leave off the coconut sugar dusting. You can easily double or triple this recipe depending on how many energy bites you need to make. Reprinted from Carrie Forrest, CleanEatingKitchen.com.
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healing ways
Natural Beauty Homemade Solutions for Glowing Skin by April Thompson Skin, our largest organ, plays an important role in supporting and protecting the rest of the body. That’s why it should be treated kindly by using natural, chemical-free ingredients. Many U.S. beauty products contain hidden chemicals, including dozens of ingredients that are banned in other counties. Even products labeled “organic” or “natural” can contain potentially harmful petrochemicals, according to the Environmental Working Group. A natural skincare routine doesn’t have to be complicated or expensive. Balms, masks, scrubs and toners can be made from healthy, everyday products already present in most homes. “Oats, yogurt, coconut oil, honey: there are many kitchen staples that you can easily use in your skincare routine,” says Marlene Adelmann, founder of the Herbal Academy, in Bedford, Massachusetts, and author of Botanical Skin Care Recipe Book. As an example, face masks can be made with ingredients from the spice rack, including turmeric and black pepper. “One-ingredient treatments, like a honey or yogurt mask, feel so good and are easy to make,” says Stephanie Gerber, the Nashville author of Hello Glow: 150+ Easy Natural Beauty Recipes for A Fresh New You. Facial, body and foot scrubs are great beginner creations, according to Stephanie Tourles, author of Pure Skin Care: Nourishing Recipes for Vibrant Skin & Natural Beauty. The Marble Falls, Texas, esthetician recommends starting with a base of sugar or salt and adding an edible oil such as almond, plus a few drops of an essential oil. Essential oils should be diluted—add only six to 12 drops per ounce of finished product. Her favorites are lavender, tea tree, sweet orange and frankincense. Lemon, lime and bergamot are phototoxic and can cause sensitivity if added to any scrub before sun exposure. “Scrubs are wonderful for softening, soothing and exfoliating the skin,” Tourles says, cautioning that salt scrubs can sting if applied after shaving or waxing. Other common ingredients that can be added are oats, almonds or sunflower seeds ground in a coffee grinder. When mixed with water, cream or yogurt, they offer a moisturizing facial treatment. Be sure to let our advertisers know you found them in
Tourles loves homemade body balms using oil and a thickener such as cocoa butter or beeswax. “Balms are easy to make, great for kids and good for dry cuticles and lips. You don’t have to worry about ingredients spoiling. They condition the skin and smell great,” she says. In harsher weather, skin requires a little extra TLC. Tourles suggests a hydrating winter toner made with a 50/50 mix of aloe vera juice and rosewater. “Honey is also nice for the face and incredibly hydrating for winter,” she says. “Simply warm a little bit, apply it to your clean face for 20 minutes, then rinse with warm water.” “People often forget to apply more moisturizer in winter. One of the best things you can do is exfoliate your face with a simple scrub to slough off dry, dead skin. Use gentler ingredients for your face than your body, like oats, baking soda or almonds ground finely,” says Gerber. For chapped lips, she recommends a gentle exfoliant like sugar and honey applied as an antibacterial lip scrub. “Matcha green tea makes a beautiful mask that astringes and tones skin. Combine it with aloe gel and honey for some soothing moisture in the colder months when our skin needs rejuvenation,” says Adelmann. Some products are best purchased from a commercial source. “You can make many preparations at home—from masks to cleansing scrubs, cleansers, lotions and creams—but when these recipes contain water, they have a short shelf life. If you are looking for something with a longer shelf life, you’re going to run into more complicated instructions incorporating preservatives,” says Adelmann. “Moisturizers, creamy cleansers and hand creams have the steepest learning curve to craft yourself,” says Tourles. “Trying to emulsify watery ingredients like herb tea and aloe vera with oils, butters or waxes is like mixing oil and vinegar in a salad dressing; these ingredients want to separate.” According to Gerber, sunscreen is another product worth buying rather than trying to make at home. Homemade or store-bought products aside, the best skin enhancer is a drink of water, according to Gerber. It doesn’t get easier or more economical than that. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com. November 2020
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fit body
Exercise is crucial to preventing and managing cardiovascular disease, diabetes, depression and many
Body Gratitude
staying motivated to maintain a
Being Thankful Empowers Our Workouts
challenging, even for
by Marlaina Donato
other health conditions, but routine can sometimes be fitness devotees. Cultivating an appreciation for the way our bodies carry us through life can turn what may have seemed like a humdrum workout into something special. Research shows that a gratitude practice fosters patience, encourages self-care and nourishes self-discipline, especially when there is temptation to reach for
APPRECIATION IN MOTION “When we’re appreciating ourselves, we open the floodgates to joyful movement and freedom,” says personal trainer Katie Hunt, in Milwaukee. “What if today were the last day I got to run? This question forces me to appreciate every little thing my body can do and minimizes the focus on what I dislike doing. Suddenly, running feels like a gift instead of a task.” During pandemic restrictions, a socially distant power walk with a friend can get the blood moving and shift perspective. “Something about feeling my heart pounding, a cool breeze after I first break a sweat and the ability to share authentically with a close friend at the same time reminds me of both my powerful mind and miraculous body. How can I not be grateful?” asks Andrea Stern, owner of the Satori Yoga Studio, in San Francisco. Her thankful intention is carried into each yoga session. “I encourage students to 24
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another slice of pie.
bring a sense of gratitude to the mat with them. Before the class begins, I ask folks to connect with the present moment and to check in with themselves.”
MOTIVATION THROUGH AFFIRMATION Using daily affirmations—simple sentences written or spoken aloud—is a wonderful way to infuse exercise time with positivity. Leaning into a challenging asana or doing one more lap in the pool with self-affirming intention can snuff out self-criticism. “Moving your body is not a competition. You don’t have to prove yourself or your ability to anyone. Practice feeling grateful for how your body can move, starting with your heartbeat and breath,” says Sofia Angelina Marcus-Myers, an intuitive energy worker and portrait photographer in Portland, Oregon. Healing self-portraiture and dedication to daily affirmations propel Marcus-Myers through chronic pain and help her to see the body as a sacred vehicle. “Affirming your body is a practice, and sometimes it will feel awkward, absurd or tedious. Do it until you feel more comfortable affirming yourself, and then keep doing it.”
it—literally and figuratively. Dance from your bed. Dance in your head. Dance wherever and however it’s comfortable.” As the founder of Dancing with Pain, a wellness company that teaches a natural approach to pain relief through movement, Khazzoom says, “Our consciousness naturally goes to the places in pain and overlooks the places that feel good. Those places are quite literally our pathways to wellness.” She recommends focusing on pain-free areas of the body with the joy, power, harmony and other sensations that
come from moving to enjoyable music, noting, “As we inhabit those places with our entire beings, there is less and less room for the pain, to the point that it may vanish altogether.” Marcus-Myers brings the message home with, “It isn’t your body’s purpose to be anyone’s ideal. Your body is an incredible living thing, worthy of love and gratitude.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
Calling a truce with body imperfections can help us feel more comfortable in our skins, something that can go a long way. For Hunt, shifting perspective inward is key. “What if we all stop and imagine being on a desert island? What would your perfect workout, body and life be like if there were no outside influences?”
PAIN AND COMPASSION Living with discomfort makes exercising challenging, but learning to respect the body’s rhythms and limitations can be beautifully empowering. “I love the quote, ‘Unless your compassion begins with yourself, it is incomplete,’” says Stern. “Taking a class together (even virtually) gives us a sense of being in this together. When we breathe, stretch and grow together through our practice, it helps us to appreciate where we are on any given day.” For Loolwa Khazzoom, a Seattle-based author and musician, it’s all about surrender. “Don’t fight your pain; dance with Be sure to let our advertisers know you found them in
November 2020
25
PLANT MEDICINE
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Herbal Medicine Chest Add Steams During Cold and Flu Season by Katja Swift One of the best herbal techniques for cold and flu season is a thyme steam, although other herbs like oregano, sage, rosemary, lavender and even peppermint or pine needles will work. The key is using really “smelly” herbs—the smell comes from the volatile oil component of the herbs. The volatile component of these herbs (they are all in the mint family, except pine/spruce) has anti-microbial action, but only if direct contact is made with the microbes. Breathing it in on steam allows for direct contact with the entire respiratory tract. Those volatile oils also stimulate the lungs’ own immune response action. Plus, the steam itself helps to moisten up the lungs, which will thin out phlegm to make it easier to expectorate. Moreover, the heat helps to create an unlivable environment for the virus. Pathogens cannot survive in warmer environments, which is why we run a fever when we are sick. When we breathe in hot steam, we raise the temperature of our lungs without having to build a fever ourselves. An herbal steam helps to thin and release sinus and nasal congestion, as well, so be sure to have a handkerchief or tissue on hand. Steams are best with dried herbs; if only fresh herbs are available, double the amount. Also needed are a bath towel or a blanket and a handkerchief. To prepare an herbal steam: 1. Bring a medium-sized pot (two to four quarts) of fresh water to a boil, covered.
2. Set the pot in an area where it will be comfortable for you to sit with your face over the pot*. 3. Cover yourself and the pot with a towel or blanket to make a tent that will keep the steam in. 4. Uncover the pot and toss in a handful or two (one to two cups) of dried herbs. 5. Breathe in the steam as deeply as possible. Inhale through the nose, if able to. 6. Remain in the steam tent for 10-15 minutes. 7. You can drink the leftover infusion, cook with it, soak your feet in it, or pour it into a full bath to get more medicine from the plant material. Alternately, a second steam can be done with the water and plant matter from the first steam by then adding half as much again; it is not necessary to start over each time. *If doing this with a child, try draping a blanket over a table to make a much larger tent. Then, a parent and the child can be in the tent together, where the child can be protected from accidentally touching the hot pot. Children’s faces do not need to be directly over the pot—the steam will accumulate in the tent at a concentration that is sufficient for kids. Katja Swift is a clinical herbalist and director of the CommonWealth Center for Holistic Herbalism, in Boston. To learn more about herbal remedies for colds and flu season, visit Online.CommonWealthHerbs.com/ Courses/Cold-Flu.
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Acupuncture
Coaching
KARINA BELENO CARNEY, LAC, FABORM
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Well-Being Acupuncture Center 16 Main St, Groton, MA 01450 978-448-3940 Well-BeingAcupuncture.com Effective and compassionate acupuncture, herbal medicine, TuiNa, cupping and holistic therapeutic treatment. Relief for acute and chronic pain, stress and anxiety, headaches, insomnia, digestive issues, allergies and more. Clinical specialty in women’s health, male and female infertility, pregnancy, postpartum and menopause.
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Compounding & Wellness Pharmacy BIRD’S HILL COMPOUNDING PHARMACY
401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.
DINNO HEALTH
Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 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 22.
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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 on page 19.
Dentist BOSTON DENTAL WELLNESS
Dr. Iveta Iontcheva-Barehmi DMD, MS, D.SC. 1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 BostonDentalWellness.com Dr. Iontcheva-Barehmi is an accomplished dentist and specialist in Periodontics and Implants with a holistic approach to medicine and dentistry. To schedule your comprehensive exam and share the excitement of a healthy smile, call: 617-868-1516. See ad, page 11.
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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 17.
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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 17.
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Johnson Compounding & Wellness 781-893-3870 x 104 Tamara@NaturalCompounder.com Tamara Luck, RDN, LDN, is excited to help you along your wellness journey. She uses a whole body and functional nutrition approach to help you reach your goals related to gut health, anti-inflammatory lifestyles, weight loss and optimizing your overall wellness. See ad on page 19.
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Mind-Body Medicine
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BOSTON REIKI MASTER
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Wellness Resources
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