Natural Awakenings Greater Boston/Rhode Island November 2022

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COMPOUNDING & WELLNESS ON SUPPLEMENT SAVINGS

QUICK FIXES FOR ANXIETY

Strategies for

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SUGAR BLUES

GUT-BRAIN CONNECTION

STAYING SERENE IN TURBULENT TIMES

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letter from publisher

Just in time for the abundance of stress that seems to affect so many during the holidays, this month we’re focused on mental health and strategies to help quiet some of the noise and seeming insanity transpiring throughout the world these days.

Our feature article by Ronica O’Hara, “Staying Serene in Turbulent Times: How to Turn Anxiety into Positive Action,” invites opportunities to look at fearful outside circumstances with a new set of eyes. Recognizing the role that anxiety can play in growth and expansion, she offers a unique perspective on how we may use anxiety to turn negatives into something worthwhile.

O’Hara didn’t stop there this month as you’ll see in Healing Ways, “12 Quick

Fixes for Anxiety: Simple Strategies for Mental Well-Being.” Here you will find practical strategies which can be implemented at any time for immediate relief. My favorite these days is bonding with an animal. Taking periodic breaks from work at home to play and hand-wrestle with my little twerp Cooper, a 9-lb. Yorkie with a massive personality, has a way of elevating my mood like nothing else.

Those short breaks with my little guy are helpful when I need a minor reset during a stressful day or just an opportunity to step away from the desk and chill after being engrossed in work and meetings for hours.

When it comes to big picture stress and anxiety, for me it’s all about refined sugar. In “Sugar Blues: The Role Sweets Play in Mental Health,” Integrative and Functional Dietitian Alora Frederick offers insights on the science behind the effects of diets high in refined sugar. She goes further with helpful suggestions on how to reduce the impact on mental health and find balance.

You may recall from past letters; I’ve been eliminating sugar from my diet for months at a time. About halfway through the summer I decided I was going to loosen up a bit and let myself enjoy the chocolate, ice cream and alcohol – just a little. For some, “just a little” works. For an addict, it can quickly turn into a black hole of despair; that’s a rabbit hole for another time.

After about two months of indulgence, it hit me like a ton of bricks. Gradually at first, my brain started losing the clarity I had been experiencing since going added-sugar free. My moods became more wide ranging from lower lows to higher highs, I found myself taking passes for not exercising as consistently, and just overall felt a dullness to my emotions. By the end of September, it felt like I was back to square one.

After reflection and self-examination, I decided it was time to choose myself over the temporary high the brain receives from the dopamine hit giving into cravings offers. At the time of this writing, I’m at 17 days with no added sugar and no flour and it feels like a veil has been lifted from my brain. Order has been restored and it feels fantastic.

For all the billions of individuals on this planet there is an equal number of solutions to whatever we’d like to improve in our experience. Whether it’s through lifestyle changes, removing toxic people or finding the perfect therapist, my hope is that you find a way to relief from stress and anxiety as we head into this holiday season.

Happy Thanks-Giving to all!

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Arrow Behavioral Health Accepting New Patients

Arrow Behavioral Health, in War wick and Newport, Rhode Island, has grown to 20 therapists, expanding its services and capabilities to assist more individuals, couples and families on their mental health journey.

“We know that many mental health providers have extensive waitlists,” says Katelyn Martins, LMHC, CCTP. “We are able to see clients quickly, establish them within our practice and offer both therapy and medication management in-house.”

Arrow Behavioral Health was founded with the intent to provide mental health services to diverse populations. Therapists at the center have worked in the mental health field in a variety of settings, such as inpatient psychiatric hospitals, therapeutic schools and private practice settings.

In addition to personal and family therapy, indi viduals can receive treatment to heal from trauma or to recover from substance abuse. For those ready to finalize a chapter in their life, mediation is a place to discuss possible outcomes for a divorce, separation and/or change in parenting arrangements. A neutral third party can result in a peaceful dispute resolu tion. Reiki is also an available option to help channel the body’s energy to restore emotional well-being.

Locations:1329 Jefferson Blvd., Warwick; 200 Tollgate Rd., Unit 103, Warwick; 117 Bellevue Ave., Unit 200B, Newport. For more information, call 401-477-9446 or visit ArrowBehavioralHealth.com. See ad on this page and Resource Guide on pages 35 and 37.

Winter Specials at It’s Your Body Symphony

It’s Your Body’s Sym phony is offering three winter treatments at a discounted price through January. The first is a facial special for that hard-to-reach area, the back, which holds the central ner vous system. Sometimes this area deserves special attention. Using exfoliating mitts to cleanse and slough off dead skin cells, the procedure is similar to a basic facial. Ancient healing clay is applied, followed by steaming hot towels to soften and re move the masque. The treatment is completed with toner and a luscious back massage. This headto-toe treatment will include cranium points, neck muscles and points on the feet. A one-hour session is $85.

For some additional pampering time, enjoy a 90-minute hot stone massage for $99. Stone ther apy offers a deeper dimension of relaxation as the heated stones promote changes in the physiologi cal responses from within the body.

The last special is a one-hour deep tissue mas sage incorporating medical massage techniques focused on the neck and upper trapezoid area. Deep tissue is primarily used for rehabilitation and gets deep into restricted tissue to break down fibers and rid toxins and calcium deposits. It of ten reduces and helps an injury site heal, reduces spasms, increases movement and flexibility, and improves muscle tone. This treatment costs $85.

Location: 14 Hayward St., Cranston, RI. For more information and to schedule a facial or massage, call/ text 401-464-6100. Learn more at ItsYourBodys Symphony.com. See ad on page 12 and Resource Guide on pages 36 and 38.

Enjoy the little things, for one day you may look back and realize they were the big things.

~Robert Brault

Involving a Pharmacist in Diabetes Care

Dinno Health’s Dr. Silky Kaur, PharmD, RPh, will lead a free, virtual educational event on diabetes care from 7 to 8 p.m., November 16, on Zoom. Kaur will focus on topics including the importance of a healthy and balanced diet in the prevention and management of diabetes, along with how to utilize and leverage a pharmacist in diabetes care. This includes services that carefully evaluate medication therapies, monitor blood glucose levels and work with other healthcare providers to provide patient-specific recommendations.

Most undiagnosed diabetes cases are Type 2, which is a lifestyle disorder that is commonly due to unhealthy eating patterns, lack of exercise and genes. Other major factors that increase the risk of Type 2 diabetes include obesity, low physical activity and, more important ly, one’s diet and a lack of diabetes awareness. Diabetes is a major cause of complications such as blindness, kidney failure, heart at tacks, stroke and lower limb amputation. Becoming aware of the risk of diabetes and/or managing it is essential to preventing these com plications.

The Dinno Health family of pharmacies provides exceptional care to its patients and is dedicated to offering enhanced clinical services. No vember is Diabetes Awareness Month and what better time to learn and increase awareness about diabetes and its management.

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Spiritual Care Packages Help Heal Grief

Spiritual Care Packages offer a unique and authentic approach to grieving, providing tools to assist a friend, a family member or oneself during the grieving process and beyond. Choose from two options: the Complete Spiritual Care Package or the 3-Month Spiritual Care Pack age. Both beautifully packaged, thoughtful gifts provide healing energy from carefully chosen items that will help anyone move from grief to grace.

“The Spiritual Care Package will help you transcend grief while simultaneously healing your body, mind and spirit,” says one client. “Each of the [tools] embraces the receiver’s pain, grief and suffering and brings them little by little to the ‘healing light’.”

Spiritual healing items include a handcrafted, one-of-a-kind Zen box; carefully chosen books; a clothbound or leather journal and pen; hand-strung, semi-precious stone Mala beads; a gratitude box; wish papers for sending love messages across the veil; and a hand made book with a few favorite quotes and passages. Suggestions for how to use the items are provided to help guide and support recipi ents in transitioning from a grieving place to a more serene state.

Cost: $195. For more information, call 401-413-9462 or visit SpiritualCarePackage.net. See ad on page 25 and Resource Guide on page 38.

Inspirational Talk with Author Wendy Z Lewis

Join Wendy Z Lewis, author of Jump in the Holes and Other Small Ways to Live Your Biggest Life, from 6:30 to 7:30 p.m., November 1, at the Cranston Public Li brary for a free, inspirational talk. Lewis will share the curious story of her blogturned-book and discuss “Three Small Ways to Live Your Biggest Life.” She will read selections from her book, sign copies and give away a free copy to one lucky attendee. Attendees (whether or not they read the book) will leave the event with motivation and inspiration on how to live their best life. All attendees will receive a free bookmark. Jump in the Holes is a finalist in the “Self-Help: Motivational” and “Small Books” categories in the

2022 National Indie Excellence Awards. Copies of the book will be for sale for $15. Registration is encouraged but not re quired.

Lewis is an award-winning former cor porate copywriter for some of the world’s most renowned consumer brands. She was copywriter at several New York advertising and promotion agencies, Rhode Island’s Lifespan health system and CVS Health. Her freelance work has appeared in national and regional print and online publications.

Cost: Free. Location: 140 Sockanosset Cross Rd., Cranston, RI. For more information, call 401-9439080 x3 or visit WendyZLewis.com.

If it’s out of your hands, it deserves freedom from your mind too. ~Ivan Nuru

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Wendy Z Lewis

New Self-Care Book Offers Support for Modern Life

Moditations is a new book offering in sights and considerations to inspire and support those that are seeking a happier, more peaceful modern life. Written by Patrick Stephens, a Massa chusetts-based writer, he was inspired to create Moditations based on con versations he had with friends, family members and colleagues about trying to live calmly and fully among the com plexities of today’s world.

“While Moditations’ book title implies meditation, the book was written for anyone seeking a happier, more peaceful life,” says Ste phens, “including those who might meditate.” Each brief, easy-toread “Moditation” is only one or two pages long and offers encour agement for challenges that involve caring for aging parents, work burnout, stress and following one’s dream. Every Moditation also includes a “Modtra,” a short, positive phrase that serves as a motiva tional reminder when the book isn’t on hand. Additionally, 12 image Moditations offer visual escapes, with uplifting thoughts to aid in re laxation, mindfulness and overall well-being.

Available in print and e-book formats, the affordably priced Moditations is a thoughtful gift for family and friends or for your own per sonal enrichment.

Cost: $8.99. For more information or to order, visit Moditations.com or Amazon.com. See ad below.

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ECO-SKIING

PLANET-FRIENDLY WAYS TO HIT THE SLOPES

Many alpine ski resorts are going more and more green, enabling enthusiasts to reduce their im pact on the planet while enjoying the winter sport. Here’s some eco-information, as well as mon ey-saving tips:

As detailed on SkiVermont.com, the latest Vermont Ski Areas En ergy Savings Impact Report from Efficiency Vermont revealed that 13 state ski areas have complet ed 668 projects since 2000, in cluding “low-energy snowguns, compressed air right-sizing, lift terminal heater controls, thermal shells and many other systems and improvements.”

Last year, Taos Ski Valley, in New Mexico, treated 245 acres of high mortality spruce and fir trees to help restore the forest ecosystem and diverted 10,287 pounds of waste from landfill to compost, equaling a CO2 reduc tion of approximately 3.2 mega tons. Park City and Deer Valley, in Utah, have partnered with nearby districts to source power

from an 80-megawatt solar farm. Vail Resorts, encompassing more than 40 ski areas, continues its EpicPromise program with the goal of zero net emissions, zero waste to landfills and zero oper ating impact on land and ecosys tems by 2030 (TheAvantSki.com).

Skiers at Big Sky Resort (Big SkyResort.com), in Montana, can minimize their carbon footprint by offsetting their trip with partner Tradewater, a Chicago company that facilitates lowering green house gas emissions. All of the resort’s lift operations have been

running carbon-free since March 2020, and ongoing efficiency projects include upgrading hotel thermostats and increasing the use of solar power.

WEAR SUSTAINABLE BRANDS. Patagonia, The North Face and Cotopaxi are some of the brands that make ski jackets from recycled materials. Also, instead of buying new, consider patching up an old jacket if it has a tear.

TAKE A PASS. Many individual ski resorts and associations offer lift ticket passes. Tips on mak ing the best choice for individual or family needs can be found at SkiMag.com. It’s a popular trend: The National Ski Areas Associ ation (nsaa.org) reports season passes now make up more than half of all lift ticket sales.

GROUP TOGETHER. Gather family and friends in one car. Also, local ski clubs, sport ing goods retailers and parks and recreation departments often organize group trips by chartering buses and arrang ing for discounted lift tickets. Warm-weather ski clubs arrange for flights to ski resorts. Making new friends along the way is a nice bonus.

LEAVE A CLEAN PATH. Don’t leave any plastic water or sports drink containers or power bar wrappers on the snow.

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Fruit and Vitamin B6 May Relieve Anxiety and Depression

The best strategy to stay upbeat may be to reach for the fruit bowl, suggests a new study comparing the habits and mental states of 428 people published in the British Journal of Nutrition. Researchers at the UK’s Aston University found that the more often people ate fruit, the lower they scored for depression and the higher for mental well-being. The frequency of fruit consumption seemed to be more important to psychological health than the total amount consumed. People that ate savory snacks such as potato chips, which are low in nutrients, were more likely to report more frequent memory lapses and greater levels of anxiety and depression. The researchers found no connection between eating vegetables and psychological health. Nutrients can be lost during cooking. “As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychological health,” says lead author Nicola-Jayne Tuck.

In another study, researchers from the UK’s University of Reading gave 478 young adults either high doses of vita mins B6 or B12 or a placebo. After one month, they found that 100 milligrams of the B6 (about 50 times the recommended daily allowance) significantly boosted gamma aminobutyric acid, which inhibits excitatory impulses in the brain, and reduced self-reported anxiety and depression levels. B12 had no such effects.

Stretching and Balance Exercises Can Avert Mental Decline

To protect against memory loss, simple stretching and balance exercises work as well as hard-driving aer obics, concludes a new study from Wake Forest University. The study enrolled 296 sedentary older adults with mild cognitive decline such as forgetting dates, keys and names. Those that performed simple stretching routines for 120 to 150 minutes per week experienced no memory decline in a year’s time, as measured by cognitive tests and brain scans that showed no shrinkage. These results matched the outcome of people that did moderate-intensity aerobic training on treadmills or stationary bikes four times a week, striving for about 30 to 40 minutes of a heightened heart rate. A control group of equally matched people that did not exercise did decline cognitively. The people that exercised were supervised by trainers at local YMCAs, which may have helped them stay motivated, say the researchers.

Mislabeling Found in Some Immunity Supplements

Immunity supplements may not be all they claim to be, according to a new study in the Jour nal of the American Medical Association. Researchers conducted liquid chromatography and mass spectrometry tests on 30 of the bestselling, four-star-and-up immunity products on Amazon and found that only 13 contained the exact ingredients listed on their labels. Thir teen were missing some of the listed ingredients and nine contained ingredients not listed on the labels. Missing ingredients were mainly plant extracts such as aloe vera, astragalus, eleuthero, ginger root and slippery elm. Added ingredients included black rice seed in elder berry extracts and pantothenic acid.

Longevity Diet Involves Fasting, Too

After reviewing hundreds of studies on nutrition, diseases and longevity in laboratory animals and humans, the optimal diet for longevity has “lots of legumes, whole grains and vegeta bles; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” reports University of Southern California gerontology professor Valter Longo. According to the literature review he and others authored for Cell, a day’s meals should ideally occur within a window of 11 to 12 hours, allowing for a daily period of fasting. A five-day fast or fast-mimicking diet every three to four months was also suggested to help reduce insulin resistance, blood pressure and other risk factors for those with increased disease risks.

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Plastic Recycling Hoax Revealed

According to a new report (Tinyurl.com/ChemicalRecycling) from the nonprofit Global Alliance for Incinerator Alternatives (GAIA), 20 states have passed bills to exempt chemical recycling facilities from waste management requirements, despite significant evidence that most facilities actually incinerate the plastic they receive.

The petrochemical industry, as represented by the American Chemistry Council, has been lobby ing for state-level legislation to promote “chemical recycling”, a process that critics say is recycling in name only. Their goal is to reclassify chemical recycling as a manufacturing process, rather than waste disposal, with more lenient regulations concerning pollution and hazardous waste.

GAIA Policy and Research Coordinator and author of the report Tok Oyewole says, “These facili ties are in actuality waste-to-toxic-oil plants, processing plastic to turn it into a subpar and pollut ing fuel.” The report calls for federal regulation to crack down on the plastic industry’s misinforma tion and affirm chemical recycling’s status as a waste management process.

The U.S. Environmental Protection Agency is considering whether chemical recycling should be regu lated under Section 129 of the Clean Air Act, which would define chemical recycling processes as incineration, potentially short-circuiting the petrochemical industry’s state legislative strategy, although Oyewole says it’s unclear whether the agency’s determination would override existing state legislation.

Cool Pavement Program

U.S. Environmental Protection Agency data shows the difference in nighttime temperatures in heat island areas can be as much as 22 degrees warmer than temperatures measured outside such locations. This leads to more energy consumption, greenhouse gas emissions, air pollution and other harmful effects.

Cool pavement is a road treatment made with no harmful chemicals—just asphalt, water, an emulsifying soap, mineral fillers, polymers and recycled materials—applied on top of existing asphalt pavement. Because the surface reflects, rather than retains heat, it has the potential to offset rising nighttime temperatures.

In 2020, portions of eight neighborhoods in Phoenix received cool pavement asphalt coating treatment in areas already in need of pavement preservation. The city partnered with Arizona State University researchers to conduct scientific tests using thermal imaging by helicopter flyovers and temperature sensors embedded in the pavement surface, studying how it could mitigate the urban heat island effect. In October 2021, the pilot pro gram ended and cool pavement has become a regular program for the city’s Street Transportation Department. Similarly, 1 million square feet of roads in Los Angeles have been covered with solar-reflective paint in the GAF Cool Community Project, which includes colorful murals by a local artist on a basketball court, a school playground and a parking lot.

One-Sixth of U.S. Tree Species Could Go Extinct

Facing threats from invasive pests, climate change and habitat loss, up to 135 tree species—about one-sixth of those found in the continental U.S.—could be lost forever. Only eight of them currently enjoy federal protection. In a study published in the journal Plants People Planet that focused on 881 tree species native to the continental United States, researchers evalu ated how endangered each tree is according to criteria developed by NatureServe and the International Union for Conserva tion of Nature. Murphy Westwood, vice president of science and conservation at the Morton Arboretum, in Lisle, Illinois, and lead author of the study, says, “That’s a lot of species.”

Noah Greenwald, endangered species director for the Tucson-based Center for Biological Diversity, notes that trees play foundational roles in ecosystems. When they die out, whole swaths of biodiver sity can perish along with them, as well as the ecosystem services that humans depend on. He says, “Trees and forests are really the bench that we all rest on.”

Leigh Greenwood, a forest specialist at the Nature Conservancy, believes that preventing new tree killers from reaching the U.S. is critical, saying, “This paper is very much a call to action to bolster the prevention strategies that we have against the entry of new forest pests and pathogens.”

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Johnson Compounding & Wellness on Supplement Savings

by Wendy Nadherny Fachon

People are tightening up on personal spending, and, to offset rising electricity and gas costs, many of them are deciding to cut back on herbals and supplements. Which supplement could they drop? Which should be kept? Which supplements actually do what they should do? Are the supplements being taken at the proper time, in the proper dose and/or in the proper combination with one another to optimize their benefits? Which supplements might be a waste of money? And finally, how can people assess their supplementation regimens to make wiser spending decisions?

This is a topic of concern to Gary Kracoff, RPh, a registered pharmacist with a doctorate in naturopathic medicine. He provides in-depth consultative services at Johnson Compounding & Wellness, in Waltham, Massa chusetts, helping patients improve their supplementation protocols and sharing tips on economizing.

One simple example is combining zinc with quercetin to prevent or mitigate cold and flu symptoms. Quercetin improves cellular absorption of zinc by three to four times. Fewer zinc pills are required, translating into cost savings. Quercetin is a plant flavanol found in many fruits, vege

tables, leaves, seeds and grains. Quercetin will push the zinc into the center of the cell where it can stop a virus from reproducing. Quercetin can be purchased as a supplement or consumed by eating lots of red onions and kale.

There are other strategies for improving supplement absorption and saving money. Kracoff recommends separating the ingestion of minerals and the ingestion of fat-soluble vitamins by at least one hour. Calcium and magnesium are minerals and vitamins D, K and E are fat soluble; these should not be taken at the same time. A coating of oil in the gut, whether from omega oil supple ments or cooking oils, will prevent absorption of calcium and magnesium. Water soluble supplements are better taken with water an hour before eating to improve their effectiveness.

Kracoff also indicates anti-inflammatory supple mentation as another area where people can economize. Anti-inflammatory and antioxidant herbal supplements, such as curcumin and Boswellia, are taken for many dif ferent reasons, ranging from a temporary sports injury to chronic arthritis. The required dosage, frequency and du ration will vary with each individual’s situation. Do anti

oxidants need to be taken every day?

Maybe not. Antioxidants are often marketed to make people feel better and live longer. If that is the reason for taking the supplement, Kracoff suggests taking it for five days and skipping for two days. He suggests the same pattern for multivitamin use. These changes are something to consider when wanting to economize on supplement spending and to re ceive adequate benefits.

Not all supplements deliver on their promises. Formulations can vary in quality and effectiveness.

Johnson Compounding & Wellness was one of the first independent pharmacies of its kind to have a dual focus on natural medicine. It offers a full range of homeopathic remedies, nutritional supplements and natural products, and it takes great care in choosing the products that it sells to its customers.

By supporting the principles of integrative medicine, Kracoff, Regis tered Dietitian Alora Frederick and the other pharmacists work closely with patients and patient providers to offer a personalized “whole person” ap proach to medicine. They ask a lot of questions and encourage the custom ers to ask questions, too, to optimize the safety, effectiveness and afford ability of supplement protocols and compounded prescription fulfillment.

Location: 577 Main St., Waltham, MA. For more information about Johnson Compounding & Wellness products and services, call 781-893-3870 or visit NaturalCompounder.com. See ad on page 3 and Resource Guide on page 35.

Wendy Fachon is a regular contributor to Natural Awakenings and host of the Story Walking Radio Hour on the Dream Visions 7 Radio Network. Visit

Storywalking.com to find and download informative and entertaining environ mental podcasts. See ad on page 3 and Resource Guide on page 35.

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Staying Serene in Turbulent Times

How to Turn Anxiety into Positive Action

by Ronica O’Hara

In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastro phes, acrid politics, stubborn inflation, unpredictable virus variants and hot-button issues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely wor ried” or “very worried” about where the country is head ed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an out come makes it as good as real to our psyches.

“It’s easy for people to feel overwhelmed now, feel ing there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychiatry. “We are part of a com plex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”

Still, she adds, “We are also by definition part of the system, and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is real ly important.”

To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”

Taking a Wider Perspective

News reports almost always sound dire—just like the amygdala of our brains, journalists often see their func tion as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the American Institute for Cognitive Therapy and author of the bestselling The Worry Cure and the upcoming If Only

“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says.

“And when it comes to political emotions, many of the

predictions that are made by the ‘talking heads’ in media never come true.”

Leahy counsels patience: “Social change does not come about by one person doing something. That usu ally comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”

In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can absolutely be turned into something positive,” says neuropsychologist Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety who is on the steering committee of the Climate Psychology Alli ance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”

Taking action moves us into our power—as 15-yearold Greta Thunberg demonstrated by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift before significant social change follows, conclude researchers at the Uni versity of Pennsylvania School of Engineering and Ap plied Science that analyzed a decade of societal chang es in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author Damon Centola, Ph.D., author of Change: How to Make Big Things Happen.

Building Resilience with Self-Care

Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can induce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to expand it and cultivate the capacity to be with more,” says Easterlin.

Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psycholo gy consultant and author of Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treating eco-anxiety. For low-cost online support, the Good Grief Network offers a 10-step, 10week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gather ings springing up across the country and globe, including some online.

Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psy chologists advise shifting attention from the head to the body, using such approaches as mindful breathing, danc

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Moving into Action

Virtually no one can take on all the problems of the na tion and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” advises Lewis. “What are you most heartbroken over? Get involved in that and al low yourself to feel really good about what you’re doing and other people are doing.”

By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”

ing and grounding. Meditation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”

Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emo tional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.

On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy Googling “good news on climate change” will bring up articles about alternative energy growth, new super-en zymes that eat plastic rubbish and black rhinos coming back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaled-down strategies to stop global warming by 2050.

In one recent study, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighbor hoods are the place to take the small, meaningful steps that address the “crisis of connection” underlying ran corous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual con versations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our num bers start building and collective action can unfold.

“Independent of political beliefs, many people can find common values such as wanting safety for their fami

LIGHTFIELD

lies, a clean environment with clean waterways and recreation in natural environments,” says Easterlin.

That, in turn, helps lower our distress. A recent Yale study found that eco-anxiety was linked to de pression only among students not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or pro tests did not spiral downward emo tionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says.

As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are tak ing action and who are fighting for their present and for their future.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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12 Quick Fixes for Anxiety

Simple Strategies for Mental Well-Being

by Ronica O’Hara

It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crip pling, chronic condition. Happily, mental health profession als have found many useful anti-anxiety strategies to ease us through difficult moments.

BREATHE DEEPLY

“Controlling your breathing is a fantastic hack to help you move out of a stress/anxiety response state. It’s important to try different breathing techniques to figure out which ones work for you,” says Krista Jordan, Ph.D., a clinical psychol ogist in Austin, Texas. Many options exist such as breathing slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.

TAP WITH THE FINGERS

Emotional Freedom Technique (EFT) is a five-minute ap proach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person study,

76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy. “EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound thinking and solutions,” says Colorado Springs therapist Dana C. Avey. Simple instructions can be found online and in YouTube videos.

WRITE IT OFF WITH JOURNALING

Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound journal, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon David Hanscom, a chronic pain expert and author of Back in Control, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then promptly tearing it up to let the thoughts go.

MEDITATE MINDFULLY

Many soothing types of meditation can be tried out on apps like Calm, InsightTimer and Headspace, but the best-stud ied approach for anxiety is mindfulness, which involves focusing on the breath and body sensations while letting

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distracting thoughts float by. A 2017 Australian study found that just 10 minutes of daily mindful meditation can help prevent the mind from wan dering and is particularly effective for repetitive, anxious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the pro cess. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.

MOVE THE BODY IN NATURE

According to the Harvard Health Letter, “Just a single bout of exercise can ease anxiety when it strikes ” Studies have proven the value of everything from aerobics to swimming and yoga, and it’s even better if exercising can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent study, walking without using a smartphone or anoth er electronic device in urban settings just two hours a week reduced cortisol levels 21 percent in 20 minutes, “which helps to reduce the medical effects of stress, including chronic inflammation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of MyNatur eDose.com, a free, anti-anxiety walk ing program.

SAY A FAVORITE PRAYER

Making a deep spiritual connection—an age-old anxiety solution—can in volve praying or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. Eric Almeida, a mental health practitioner in Bernardston, Massachusetts, rec ommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is useful nonetheless.”

CHILL OUT

“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind,

cool down your temperature,” advises San Diego-based marriage and family therapist Sarah O’Leary. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.

GET ROOTED

Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than get ting lost in anxiety,” says mindfulness trainer and author Joy Rains of Bethes da, Maryland.

SOOTHE WITH SUPPLEMENTS

Boston integrative medicine physician Sarika Arora, M.D., of the Women’s Health Network, recommends vitamins B5, B6 and B12 to improve cellular ener gy, lower cortisol and restore equilibri um to the nervous system; magnesium to support balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels; eleuthero (Siberian ginseng) to limit excess cortisol; and vitamin E to support hormone produc tion and stress recovery.

BE WITH THE ANXIETY

Tyler Read, the San Francisco-based owner of Personal Trainer Pioneer, decided to bite the bullet by using the tools of dialectical behavior therapy to put himself into anxiety-producing public places. “Instead of convinc ing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.

MOVE TO MUSIC

Relaxing music can be as effective as medication in altering brain function, research suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychotherapist Kellie

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Kirksey, Ph.D., of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”

BOND WITH AN ANIMAL

Merely petting a dog or cat releases the feelgood bonding hormone oxy tocin into our system. “Animals speak to you in a nonverbal communication, so the interactions require you to be present and to feel. Both allow for a meditative experience that is tremen dously impactful for reducing anxiety,” says Shannon Dolan, an Austin, Texas, nutritional therapist and horse owner. “If you don’t have your own pet, look up equine therapy in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

Sugar Blues

The Role Sweets Play in Mental Health

by Alora Frederick

It is not news that highly processed foods with tremen dous amounts of refined sugar are detrimental to the hu man body. What is less common knowledge is how that sugar may be playing a significant role in mental health conditions like depression, anxiety, poor memory, brain fog and dementia.

Sugar impacts mental health through various path ways. Dietary sugar can induce low-grade chronic inflammation and neuroinflammation by mediating im mune T-cell inflammation as well as increasing levels of proinflammatory cytokines. Refined sugar intake also creates a roller coaster ride for blood sugar levels. For overall health and especially mental health, the aim is to have a flattened, relatively even blood sugar curve throughout the day.

Diseases related to blood sugar dysregulation such as insulin resistance and Type 2 diabetes often share similar inflammatory blood markers with mental health states like depression. Additionally, individuals with diabetes have a higher risk of developing depression, and individuals with depression may be at a higher risk of Type 2 diabetes. Sugar may also negatively influence mental health

via the gut-brain connection. High sugar intake reduces microbial diversity which results in fewer short-chain fatty acids (SCFAs) being produced in the gut. SCFAs provide ample health benefits, including benefits to mental health. SCFAs may reduce anxiety and depression as well as stimulate gut cells to increase serotonin production.

BRAIN DIETS

The diets most researched for their positive benefits on brain health have something in common, which is that they both minimize added sugar. These diets are the Mediter ranean diet and the MIND (Mediterranean-DASH-Inter vention for Neurodegenerative Delay) diet, a hybrid of the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. It’s not just the minimal intake of added sugars that makes these the most supportive diets for long-term brain health but also the inclusion of nutrient-rich whole foods like fruit, vegetables, fish, nuts, whole grains and olive oil.

Consuming processed foods rich in refined sugar in herently results in a lower intake of other brain-supportive nutrients. Certain nutrients such as antioxidants, flavo

noids, zinc, magnesium and ome ga-3 fatty acids DHA and EPA lessen neuroinflammation. The most direct way to gain access to these nutrients is to regularly consume foods that contain them. Subsequently, this re sults in a dramatically lower intake of refined sugars, a win-win.

A crucial distinction between re fined sugar versus natural sugars that occur in fruits or certain vegetables needs to be made. Whole food sourc es of sugar, such as fruit, contain water, fiber, antioxidants and other vitamins that regulate the absorp tion and metabolism of sugar. For example, berries are one of the most brain-supportive foods, and regular consumption may lower the risk of de mentia, prevent age-related memory loss, alleviate depression and anxiety and reduce the effects of Alzheimer’s.

FINDING BALANCE

Sweet treats are culturally signifi cant, whether it’s a birthday cake or a Thanksgiving pumpkin pie. To re strict and be excluded from enjoying

these foods with family and friends may also be detrimental to mental health. Rather than avoiding this food entirely, self-assess whether an extra bit of inflammation in the body can be handled at the moment. What other aspects of inflammation are already present: high stress, low vegetable intake, low fiber intake, poor sleep and alcohol intake? The sweet treat may be the mental health tipping point in terms of inflammato ry load, or it could be perfectly fine. Positive mental health outcomes can be supported while still enjoying special occasions and sweet treats with loved ones.

Alora Frederick, RDN, LDN, is an in tegrative and functional dietitian in Waltham, MA. She is currently accept ing new patients at Johnson Com pounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute introductory call at NaturalCompounder.com/Alora. See ad on page 3 and Resource Guide on page 35.

in

O ering chiropractic care with a holistic approach

The Myers’ Cocktail

Gold Standard in IV Nutrition Therapy

by Meredith Scannell

One of the most efficient ways to give the body vitamins and nutrients is intravenous (IV) nutrition therapy, which has a quick and maximal absorption capacity and up to 100 percent bioavailability of the nutrients.

The Myers’ Cocktail is one of the gold standards in IV nutrient therapy. Dr. John Myers created the combination of vitamin C, vitamin B complex, magnesium and calcium during the 1960s. Numerous benefits of these vitamins and minerals have been demonstrated. Vitamin C is one of the only proven techniques for boosting the immune system and helps with bone health and skin renewal. Multi ple B vitamins are combined to form vitamin B complex, which helps with energy, red blood cell production and blood sugar control. Magnesium benefits include bone health, muscle cramps and heart health. Calcium

helps with muscles and bone health. Established benefits of the Myers’ Cocktail have been found to improve symptoms of certain medical condi tions including asthma, depression, allergies, migraines and fibromyal gia. Vitamin deficiencies can occur in persons with chronic diseases, espe cially those that cause malabsorption problems, such as Crohn’s disease, ulcerative colitis or conditions relat ed to post-gastrointestinal surgery.

Intravenous therapy provides a dif ferent approach that aids in the ab sorption of vitamins and minerals that might otherwise not be fully absorbed when taken orally. Another benefit of

an infusion of Myers’ Cocktail is hy dration, as most infusions are either with 500 millileters (ml) or 1,000 ml of an IV solution.

These treatments assist with other areas of wellness in addition to just addressing symptoms. The infu sion can help athletes perform better and recover more quickly. Moreover, it can boost immunity for travelers that want to avoid becoming sick, or combat jet lag and exhaustion after travel.

Typical treatment consists of the placement of a small intrave nous catheter in the arm or hand. The Myers’ Cocktail is supplied by a pharmaceutical company and then reconstituted into a 500 ml or 1,000 ml bag of normal saline. To prevent a reaction, the infusion frequently be gins slowly and gradually increases over the course of 30 to 60 minutes.

Recommended treatment often depends on the individual. Those seeking to enhance their current state may benefit from an infusion once every four to six weeks. Indi viduals that need symptom relief will benefit from a weekly infusion until symptoms improve.

Most infusion risks are associat

ed with catheter installation, which might result in bruising or redness. The chance of a severe reaction to the vitamins and minerals them selves is very small, as people are generally exposed to these sub stances through their diet. People with a history of cardiac or renal problems may not be suitable candi dates for infusions because they may not be able to tolerate the number of fluids. IV infusions are often offered as wellness treatments in health and wellness spas; an established healthcare provider should be on hand to oversee treatments, making intravenous nutrients a safe and ef fective way to enhance one’s health.

Dr. Meredith Scannell, owner of Ivy Drip Bar and Wellness Center, in Belmont, has been in the healthcare industry for 35 years. She earned a Ph.D. in nursing and has a strong background in supporting women’s health as an advanced practice nurse and certified nurse midwife. Loca tion: 7 Brighton St., Belmont, MA. For more information and a free consulta tion, call/text 617-221-5070 or visit TheIvyDripBar.net. See ad on this page and Resource Guide on page 38.

When you recognize that you will thrive not in spite of your losses and sorrows but because of them ... the word for that is healing.

~Cheryl Strayed

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serotonin and depression, and no support for the hypothesis that de pression is caused by lowered sero tonin activity or concentrations.”

Michael Gershon, M.D., a Columbia University professor of pathology and cell biology, and author of The Second Brain, has explained to psychologists that “scientists were shocked to learn” that about 90 percent of serotonin is not created in the brain, but is actually produced in the gut and carried from there to the brain, not the other way around. This relationship is called the gut-brain axis.

A recent literature review of 26 studies suggests that imbalances in gut bacteria can disrupt the two-way communication along the gut-brain axis, leading to depression and other psychiatric issues.

GUT HEALTH EQUALS MENTAL HEALTH

“Gut health is extremely important for mental health,” says Bhavna Barmi, Ph.D., a senior clinical psychologist, relationship therapist and founder of the New Delhi-based Happiness Stu dio. “The traditional belief that only psychiatry and talk therapy can treat mental health has widened to include lifestyle and food, too.”

The Gut-Brain Connection

How Food Affects Our Mood

by Kimberly B. Whittle

We’ve all heard the phrase, “You are what you eat,” but the connection is more than just physical because food impacts our mood, too. During the last decade, there have been an in creasing number of studies exploring what’s called the gut-brain axis and the role that microorganisms in the gut play in mental health conditions like anxiety, stress, depression and other disorders.

Depression is a leading cause of disability in the U.S. and worldwide. There are long-held views in med

icine that depression is caused by imbalances in brain levels of sero tonin—the neurotransmitter that plays a key role in regulating mood and other functions like digestion and sleep. These beliefs resulted in decades of extensive use of anti depressants, most of which boost serotonin in the brain.

However, research by University College London, published in July in the journal Molecular Psychology, found “no consistent evidence of there being an association between

“The truth is that our food is the pri mary contributor of the quality and di versity of bacteria in the microbiome,” says Ishi Khosla, a clinical nutritionist and president of the Celiac Society of India. “There is an intricate relationship between the gut and the brain.” Food sensitivities, alcohol and highly pro cessed, refined and sugary foods can lead to a lower diversity of good bacte ria and increases in bad bacteria in the gut, which can trigger gut inflammation and unfavorable health conditions.

Most mood-related disorders start with inflammation of the brain as a response to inflammation in the gut. “Certain foods, like gluten, can cause an inflammatory response in the gut. Over time, sensitivities to gluten and other foods can lead to a ‘leaky gut’, an impairment of the gut lining that lets toxins into the bloodstream. Often, if it remains unresolved, it leads to mood-related disorders and other chronic health

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conditions,” says Khosla.

Clinical nutritionists and other practitioners use bio chemical markers and food sensitivity tests to help iden tify food ingredients that trigger inflammation in patients. However, if a leaky gut is present, a food sensitivity test may not be very accurate. As Tom O’Bryan, DC, chief health officer of KnoWEwell, explains in his bestselling book The Autoimmune Fix, “When you have a leaky gut, a practitioner may do a 90-food testing panel that comes back sensitive to 20 or 25 different foods. And then the patient exclaims, ‘Oh my God, that’s everything I eat.’ Well, of course it is, because your immune system is do ing what it is supposed to do—protecting you from tox ins. Once the inflammation in the gut is reduced through the elimination of wheat and other offensive foods, and the implementation of a personalized diet and protocol to heal the gut [takes place], the same food testing panel will correctly identify those few ingredients to perma nently avoid.”

MOOD-LIFTING FOODS

Kelly Brogan, M.D., a holistic psychiatrist and author of The New York Times bestsellers A Mind of Your Own and Own Your Self, as well as co-editor of the landmark text book Integrative Therapies for Depression, recommends making three dietary changes to lift mood:

Eliminate processed foods and food toxins

Add whole foods, good fats and therapeutic foods

Add fermented foods

Eating foods that are fresh, whole, simple and organic when available fuels good gut bacteria and eliminates the toxins found in packaged foods such as hydrogenat ed vegetable oils, preservatives, dyes, emulsifiers, taste enhancers and sugars that can upset the proper balance in the gut. A powerful mood regulator is the omega-3 fatty acid found in such cold-water fish as salmon and trout or taken as a dietary supplement. These fatty acids regulate neurotransmission and gene expression, act as

antioxidants and have potent anti-inflammatory prop erties. Good fats from pasture-raised meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil and grass-fed ghee also contribute to mood regulation.

“Resetting the gut through good bacteria in probiotics and feeding the good bacteria with prebiotics is a power ful tool to fight mood disorders,” says Khosla. Fermented foods such as sauerkraut, pickles (truly fermented, not just cured in vinegar), kimchi and coconut kefir are nat ural sources of probiotics. They are delicious and easy to make at home.

A 2018 University of Toronto study in the World Jour nal of Psychiatry identified 12 nutrients to prevent and treat depressive disorders and found that the following foods had the highest levels of those beneficial nutri ents: bivalves such as oysters and mussels; various sea foods such as octopus, crab and tuna; organ meats; leafy greens; lettuces; fresh herbs; peppers; and cruciferous vegetables such as cauliflower and broccoli.

Choosing what to eat is complex and affected by cul ture, cost, environment and taste preferences. Dietary changes can be difficult and take time, and those suffer ing from mood swings, depression or anxiety have addi tional challenges in making changes. Nutritionists advise starting small by incorporating one or two foods rich in beneficial nutrients and eliminating a highly processed or packaged food or two. Focus on incorporating a rainbow of red, yellow, orange and green foods into meals. “Food therapy to improve mood is inexpensive, free of side effects and can begin to show results within days,” says Khosla.

In view of the gut-brain axis, says Barmi, “It is imper ative that from this point on, nutritionists, psychiatrists and psychotherapists work together for holistic care of the client to lead to maximum benefit.”

Kimberly B. Whittle is the CEO of KnoWEwell, the Regen erative Whole Health Hub online solution for health and well-being. Visit KnoWEwell.com. See ad on back page.

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Quinoa and Beetroot Salad with a Hint of Mint

Yield: 2 servings

SALAD:

½ cup quinoa

1 medium beetroot, grated

10-12 fresh mint leaves, roughly chopped

¼ cup fresh cilantro

2 Tbsp shelled pistachios, roasted

2 Tbsp golden raisins

1 cup water

DRESSING:

2 Tbsp extra-virgin olive oil

3 Tbsp lemon juice, adjust to taste

2 cloves garlic, adjust to taste

½ tsp roasted cumin powder

Salt and ground black pepper to taste Honey to taste

Rinse quinoa and add to a pot. Add water and cook uncovered for around 15 min utes or until all the water is evaporated. Cover the pan and switch off the stove. Keep covered for 5 minutes, remove lid and fluff cooked quinoa with a fork. Set aside to cool.

In a bowl, mix all dressing ingredients and set aside. Place cooled quinoa, grated beets, pistachios, raisins and chopped herbs in a large bowl. Pour the dressing, toss well. Serve cold.

Recipe courtesy of Ishi Khosla.

Almond Flour Blueberry Muffins

Yield: 12 to 24 servings

3 cups almond flour

6 eggs

½ cup honey

½ cup avocado oil

1 tsp baking soda

1 tsp salt

1 cup blueberries

Preheat the oven to 350° F. In a large bowl, combine all the dry ingredients—almond flour, baking soda and salt—and whisk well. In a separate smaller bowl, combine the wet ingredients—eggs, honey and avocado oil—and blend until smooth.

Then pour the wet ingredients into the dry ingredients and mix until thoroughly combined. Fold in blueberries. Line cup muffin tin with paper liners and pour in batter. Bake for 15 to 20 minutes.

Recipe courtesy of Madiha Saeed, M.D., ABIHM.

Gut-Healing Smoothie

Blueberries contain compounds that increase beneficial bacteria in the gut, as well as antioxidant properties that are remarkable at protecting our brain. In fact, consuming 1 cup of blueber ries per day for three years gets our brain working as well as it did 11 years earlier. Bananas are high in pectin, which helps to normalize movements of the large intestine. Look for gelatin powders from pastured animals.

Yield: 2 servings

1-1½ cups water

½ cup coconut milk

1-2 frozen bananas

1 cup frozen blueberries

2 Tbsp ground flaxseed

1 Tbsp unflavored gelatin powder

1 Tbsp high-quality fish oil

1 tsp ground cinnamon 1-3 scoops L-glutamine powder (optional)

In a blender, combine the water, coconut milk, bananas, blueberries, flaxseeds, gelatin powder, fish oil, cinnamon and L-glutamine powder (if using). Blend until smooth. Add more water for a thinner smoothie, if desired. Serve immediately or pour into ice-pop molds and freeze for a sweet treat later on.

Recipe courtesy of Tom O’Bryan, DC, CCN, DACBN, from his book The Autoimmune Fix.

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EDITOR'S PICKS

Here are some staff-reviewed products, books and items for healthier living and a healthier planet.

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Teas Chaga Chai. Chaga is a fungus and natural source of fiber and antioxidants that grows in the northern birch forests. Adding spicey aromas and flavors, this tea contains immune-boosting properties to fight inflammation and promote the growth of healthy gut bacteria.

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Rachel Jones

on Grief in the Healthcare Front Lines

by Sandra Yeyati

After earning a journalism degree from Co lumbia University, Rachel Jones spent four years as a reporter in Caracas, Venezuela, including a year and a half as a correspon dent for The Associated Press. Her articles have appeared in Time magazine, The Lancet, The Delacorte Review and Scientific American

In her book, Grief on the Front Lines: Reckon ing with Trauma, Grief and Humanity in Modern Medicine, Jones examines the emotional challenges that healthcare workers face in hospital emer gency rooms, hospices and other front-line settings.

What are your most surprising findings about healthcare heroes?

That they’re humans, just like the rest of us. They can make mistakes. Their work affects them, and they take it home. We have this impression that they’re emotionally cut off from their work, and this couldn’t be less true. Also, healthcare workers don’t have all the answers. We have this fantasy that if anything goes wrong, we can go to the doctor and have it fixed, but they can’t save everybody. Even the concept of a hero—that they’re going to swoop in and save us—does a disservice because it feeds into that false impression.

What are the most pressing challenges in these medical settings?

There’s a stigma where it’s considered weak if you need mental health care, even though you work in a stressful en vironment dealing with death and traumatic incidents. Many doctors and nurses don’t access mental health services for fear that when they renew their licenses, they’ll have to reveal that and be further investigated—even in states where that’s not the case.

Another problem is the shortage of doctors and nurses that we’re experiencing and will be experiencing in the next de cade as Baby Boomers age. Many places are short-staffed,

heightening the burden on those that remain, which doesn’t help retain people. Patch ing things with travel nurses for short-term contracts isn’t sustainable, and we don’t have enough new people coming into the system.

How do these challenges affect patient care?

Medical errors increase when healthcare workers haven’t slept or eaten, which seems to be the standard, especially medical residents who work insane schedules or hospital nurses who don’t have time to take breaks. Also, mental health issues and depression closes them off from colleagues and patients, giving them tunnel vision. Then there are issues such as bullying where because of the toxicity of the work environment, maybe doctors and nurses aren’t sharing information in the way that they should be, and that can have a very detrimental impact on patients.

Why is it important for healthcare workers to remain emotionally connected with patients?

Traditionally, doctors and nurses are taught to keep an emotional distance, but that can cause them to compart mentalize and numb out feelings, which then spreads to their personal lives. They may be less able to engage with loved ones and feel disconnected from patients so their work isn’t as meaningful. Most healthcare workers care about people. They want to help patients and want to feel connected, so that disconnection is harmful to them and to their patients who don’t feel seen or cared for.

At the opposite end, some healthcare workers take on their patients’ suffering, bringing it home and obsessing about it. The idea is to find a balance—remaining open enough to connect, but not seeing yourself as the sole responsible person for a patient’s recovery. You’re not en tirely in control, so realizing there are other forces at play when things go wrong, even if you made a mistake.

What coping strategies can help practitioners?

It’s essential that healthcare admin istrations provide space and time off for staff to heal and grieve, encour aging staff to speak with chaplains or therapists—normalizing mental health care—and ensuring that therapy is cov ered by insurance and widely available in safe and confidential settings.

Jonathan Bartels, a nurse in Virginia, came up with The Medical Pause—a moment of silence after a patient dies to honor their life, think about what they meant to you and understand you did everything you could to save their life. Honor walks for organ donors are where everyone lines the hallway and watches as a patient is wheeled into the operating room after they’ve died and are going to have their organs

transplanted into others. Stepping back for a brief moment of mindful ness is a powerful way to set down emotions, rather than letting them lodge in your body.

Self-care—things like yoga, exer cise, journaling, taking walks—and peer support are important, but administrations need to make time for them to happen. At Johns Hop kins Hospital, a project called RISE [Resilience In Stressful Events] allows practitioners to page a peer after a bad outcome. Sometimes, talking to someone like you that has been there themselves can be more helpful than a therapist.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at Sandra Yeyati@gmail.com.

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COMMUNITY RESOURCE GUIDE

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Sales@NaturalAwakeningsBoston.com to request our media kit.

Biomagnetism

AYAMAMA

Biomagnetic Pair Therapy and Herbalist Sessions with Alida Alidamm82@gmail.com Facebook.com/biomagnetismpairtherapyalida AyaMama.org

Biomagnetism is a therapy that helps to restore, maintain and support physical, emotional and mental health. It works by balancing the acid and alkaline levels (pH) of the body, destroying viruses, parasites, bacteria and fungi. See ad, page 21.

Brain Training

RI NEUROFEEDBACK | ZEN BRAIN TRAINING 401-282-0230

RINeurofeedback.com

Most of us don’t realize how much we can benefit from training our brains. Like our bodies, our brains benefit from healthy exertion and positive attention. Many of us suffer from symptoms of brain dysregulation that vary from lethargy to mania, ADD to OCD, depression to anxiety. Training the brain can strengthen its response to these symptoms and provide a clarity, ease and peacefulness that is hard to describe until you experience it. Call today for a free discovery conversation.

Cannabis Dispensary

FULL HARVEST MOONZ 101 Plaistow Rd, Haverhill, MA 01830 978-702-4160

FullHarvestMoonz.com

A woman-owned, adult-use Cannabis Dispensary in Haverhill, MA. At FHM, we use cannabis to clear and raise the vibration of the energy body to bridge wellness from within mentally, emotionally and spiritually. See ad on page 21.

Chiropractic

MCARDLE CHIROPRACTIC AND WELLNESS CENTER

Catherine McArdle, DC Robert Sedlor, DC 2220 Plainfield Pike, Cranston, RI 02921 401-383-3400 McArdleChiropractic.com

Family chiropractic practice of fering holistic care to patients of all ages. Based on the initial evaluation, patients will be given a treatment plan which addresses ergonomics, exercise, stretching and nutrition in addition to their spinal alignment. See ad, page 26.

Coaching

A CREATIVE HEALING PLACE

Benjamin B. Blackett 401-855-2008

BBB3pips@gmail.com Facebook.com/BenjaminBBlackett TikTok: @benjaminblackett

Benjamin Blackett is a multi-cer tified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “Morning Mindset Book Studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad, page 17.

LIFE COACH DAVID David Scott Bartky, Law of Attraction Life Coach 973-444-7301

LifeCoachDavid.com

Find out how to attract what you want, feel happier, and become the best version of yourself with Law of Attraction coaching. You have the ability; you just have to know how to use it.

INTERNAL FAMILY SYSTEMS PRACTITIONER

We Breathe Wellness Pavlina Gatikova Walpole MA 508-375-8465

GatikovaP@gmail.com

I support healing in the modali ty, the Internal Family Systems or Parts Work. Together, we will explore your parts and how they support your system em ploying the leadership of your Self, or your inner resource. See ad, page 10.

TAKE THE LEAP COACHING

Kim Childs 1025 Mass Ave, Arlington, MA 02476 617-640-3813

Kim@KimChilds.com

KimChilds.com

Need help clarifying and realiz ing 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. Ini tial consultations are free.

Colon Hydrotherapy

INTERNAL WELLNESS CENTER

Liz Marcano-Pucillo

150 Wood Rd, Ste 403, Braintree, MA 02184 781-228-6915

Liz@InternalWellnessCtr.com

InternalWellnessCtr.com

Receive professional colon hydrotherapy by a national board-certified therapist using the Angel of Water system. The most comfortable and private system in the industry. See ad, page 8.

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 pro duce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.

DINNO HEALTH

Acton Pharmacy

563 Massachusetts Ave, Acton, MA 01721 978-263-3901

Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794

Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480

West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100

DinnoHealth.com

For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our four independent pharmacies, we offer prescriptions, compounded medications, medi cal supplies, homeopathic remedies, vitamins and vaccines. See ad, page 9.

JOHNSON COMPOUNDING AND WELLNESS

577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172

John@NaturalCompounder.com

NaturalCompounder.com

JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compound ing service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad on page 3.

Counseling

ARROW BEHAVIORAL HEALTH

1329 Jefferson Blvd., Warwick, RI 200 Tollgate Rd. Unit 103, Warwick, RI 117 Bellevue Ave. Unit 200B, Newport, RI 401-477-9446

Intake@ArrowBehavioralHealth.com

ArrowBehavioralHealth.com

We are dedicated to helping you on your journey to better mental health. Whether it is a recent concern or a long-standing need, we are happy to assist you with finding the best solution. See ad, page 7.

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 11.

Flotation

FLOAT BOSTON

515 Medford St, Somerville, MA 844-443-5628

FloatBoston.com

A float tank is a small shallow pool filled with water nearly saturated with Epsom salt. You float com pletely effortlessly. It’s completely dark and quiet: your own private world. It’s utterly relax ing. See ad, pages 8 and 33.

Frenectomy (Tongue/Lip Tie Release)

DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888

BoltonDental.com

Specializing in pediatric dentist ry, Dr. Kaplan uses the latest technology available to diagnose and treat infants as well as chil dren and adults. In 2015, he was instrumental in developing the first-in-the-country “Infant Laser Frenectomy” training class through the continuing educa tion department at Tufts Dental School and is an international leader in the field of dental laser surgery. See ad, page 11.

Functional Dietitian

ALORA FREDERICK, RDN Johnson Compounding & Wellness 781-893-3870 x 149

Alora@NaturalCompounder.com NaturalCompounder.com

Integrative and Functional Registered Dietitian who strives to motivate individuals on their health journey. Alora loves to help people feel their best and has a special interest in GI health and mental health (depression & anxiety). See ad on page 3.

Handmade Soaps & Skin Care

NEW BEDFORD SOAP COMPANY

NewBedfordSoapCompany.com

We have been making soap for over 10 yrs and have over 60 blends. We have scrubs, face, hand and foot creams, fragrance stones, along with perfume sticks, lip and cuticle balms. We also have dog shampoo and balms. Open M-F, 11am-4pm and Saturdays, 10am-2pm.

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Health Food Store

NATURE’S GOODNESS 510 East Main Rd, Middletown, RI 401-847-7480 Facebook.com/NaturesGoodness NaturesGoodnessRI.com

Since 1984 we have been providing the finest quality Natural & Organic Whole Foods including many gluten-free products, natural body care, athletic supple ments & protein powders, incense, smudging supplies and candles made with essential oils. Natural pet care food & supplements. Open Mon-Sat, 10am-5pm. Visit website for more information.

Herbs & Teas

SANCTUARY HERBS OF PROVIDENCE

560 Mineral Spring Ave, 2-164, Pawtucket, RI 781-603-4894

SanctuaryHerbs.com

We offer an extraordi nary line of herbal and medicinal teas, culinary herbs, tinctures and seasonal herb plants. Our herbs are grown chemical free by RI and MA farmers who we know and trust. See ad, page 17.

Homeopathy

VANDANA PITKE

Om Homeopathy, It’s My Health Cumberland, RI 401-573-3757

OmHomeopathy.com

With 16+ yrs experience in classical homeopathy, Vandana Pitke has helped many clients restore and achieve health. A certified classical homeopath, she looks at the clients from a holistic perspective focusing on mind, body and spirit. She also incorporates many other holistic modalities in her practice, which makes healing faster, better and from within when combined with homeopathy

Integrative Veterinary Medical Care

MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077

MASHVet.com

A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiroprac tic, herbs, ozone therapy, surgery and dentistry. See ad, page 27.

Integrative Wellness Center

IT’S MY HEALTH

Marie Bouvier-Newman 1099 Mendon Road, Cumberland, RI 401-305-3585

Its-My-Health.com

We provide much more than products, services and education. We provide the tools you need to optimize your health in a comfortable environment. We care. See ad on page 20.

QUANTUM HEALING UNIVERSE

Cileimmar Oliveira, MEd, CAGS, Founder 999 Broadway, Ste 303, Saugus, MA 781-558-1561

QuantumHealingUniverse@gmail.com

QuantumHealingUniverse.com

An integrative wellness center (on-site and virtual) for self-care and health practitioners. Biocommunication scanning and treatments, energy work and reiki, chromotherapy, aromather apy, therapeutic counseling, coaching, Access Bars and Access Energetic Facelift, feng shui and more. See ad on page 25.

Light Therapy

HEALING LIGHT JOURNEY

By appointment only 401-282-0230

Raff@RINeurofeedback.com

HealingLightJourney.com

The healing powers of light & sound are well documented. It is now possible to travel through amazing lightscapes and absorb beautiful sound energies to facilitate ben eficial states of trance, healing and even psyche delic experiences. Don’t miss this opportunity to experience something truly out of this world (or your body!) Call today for a free discovery ses sion to determine if this technology is for you.

Massage

IT’S YOUR BODY’S SYMPHONY

14 Hayward St, Cranston, RI 02910 401-464-6100

ItsYourBodysSymphony.com

Massage helps with anxiety, stress, injuries and improves circulation, while relaxing the heart rate and soothing the nervous system. Offering deep tissue/sports massage, Swedish massage, heated stone therapy, CBD oil mas sage, cupping and reflexology. One-hour and 90-minute individualized sessions available. You owe it to yourself! Text 401-464-6100 for appointment. See ad, page 12.

WEST SHORE WELLNESS Massage Therapy & Transformational Breath

Jane McGinn, LCMT, CTBF 459 Sandy Ln, Warwick, RI 02889 401-450-4172

WestShoreWellness.com

Massage therapy relieves muscle tension, improves sleep, supports feelings of well-being. Transfor mational Breath helps to elimi nate restrictive breathing patterns, clear the subconscious, and ac cess higher levels of awareness. Live more joyfully. Call today.

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Mind-Body Integration

CÉCILE’S WISE WAYS

857-245-9488

Contact@CecileRaynor.com

CecileRaynor.com

Chronic tension or pain? Joint issues or headaches? Coping with poor posture? Tendency to live in your mind? Using the Alexander Technique, reclaim ease of movement, natural good posture and well-being with Cécile’s Wise Ways.

Naturopathic Medicine

ANASA PERSONALIZED MEDICINE

Chrysanthi Kazantzis, ND, MS 245 Waterman St., Suite 308 Providence, RI 02906 401-484-1882

AnasaMedicine.com

Owner and founder of Anasa Personalized Medicine, Licensed Naturopathic Physician, Clinical Nutritionist and Reiki Master. Specializing in digestive disor ders, thyroid disorders, diabetes, Lyme disease and chronic pain. Addressing these conditions by treating the underlying cause through herbal medicine, supplements, homeopa thy, clinical nutrition and lifestyle counseling. Book an appointment to start your journey to opti mal health. See ad on page 8.

BALANCE NATURAL MEDICINE

Dr. Abby Egginton Arlington, Lexington & online appts BalanceNaturopathic.com

Dr. Abby partners with her pa tients to find personalized health solutions for lasting wellness. She specializes in women’s and LGBTQ health, oncology, mental health and pediatrics. Call or text to schedule an appointment. See ad on page 17.

DELONNAY HOLISTICS

Martine Delonnay, ND 182 Gano St, Providence, RI 774-425-9519

DelonnayHolistics.com

An integrative medical practice combining naturopathic medi cine with an allopathic medical background. Special interest in skin issues, nutrition and supple ments, detox and cleanse cures, men’s and women’s health, and mental and emotional challenges. Currently seeing patients on Zoom and in-office for bodywork.

GARY KRACOFF, RPH & NMD Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com

Dr. Gary Kracoff provides guidance and in-depth consultative services to find the “why” to what is happening physically and mentally, working with indi viduals to restore balance in the body. Specializes in customizing medications to meet individual ized needs of patients, and he suggests nutritional supplements, natural products and homeopathic remedies to aid in faster healing and recovery. See ad on page 3.

Organic Hair Care

ELAYNE HEWITT Master Colorist/Stylist Riverside, RI 401-273-7005

ElayneOrganic@gmail.com

A full-service green salon that’s Certified Organic for hair color, straightening/relaxing and permanent wave. No ammonia, parabens, plastics or thioglyco lates. Call today for an appointment.

FLIPP SALON APOTHECARY

38 Transit St Providence, RI 02903 401-274-1981

FlippSalon.com

A small boutique salon promoting a holistic approach to beauty, herbalism, art and music. Offering a full range of hair services using organic, plant-based products, full apothecary of loose herbs, blends and organic self-care items and accessories. Herbalist on staff. Gallery walls featuring local artisans; all mediums welcome. Live music in semi-acoustic for Music Nights. We believe that all these mediums are symbiotic in promoting joy and wellness in the individual and the community.

Pilates

BODY DYNAMICS RI

Peggy Normandin

1099 Mendon Rd, Cumberland, RI 02864 401-333-8550

BodyDynamicsRI@icloud.com

BodyDynamicsRI.com

We are a small boutique studio specializing in Pilates-based classes for women and men. Our highly trained instructors offer personal attention to our students to help them meet their fitness goals and improve their ability to enjoy activities. Free 30-min. consultation or lesson for new students. See ad, page 7.

Reiki

ARROW BEHAVIORAL HEALTH

Brittany Carr, Reiki Practitioner

200 Tollgate Rd, Unit 103 Warwick, RI 401-477-9446

I am an advocate for utilizing energy healing and holistic alter natives to help individuals access undiscovered emotions and re connect with their authentic self. I have personally experienced the profound transformations that can be fostered by utilizing Creative & Expressive Arts practices. See ad on page 7

BOSTON REIKI MASTER

34 Lincoln St, Newton Highlands 617-633-3654

BostonReikiMaster.com

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

Sleep Therapy

TMJ & SLEEP THERAPY CENTRE OF NEW ENGLAND

563 Main St, Bolton, MA 978-779-0865

Info@TMJSleepMa.com; TMJSleepMa.com

Our facility addresses the root problem of most people’s sleep issues. Symptoms like facial pain, jaw pain, headaches, ringing in the ears, clenching, grinding and sleep disturbance must be examined thoroughly in order to treat a patient with individualized care. This usually involves the fabrication of a custom oral appliance. See ad on page 11.

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If you reveal your secrets to the wind, you should not blame the wind for revealing them to the trees.

~Khalil Gibran

Spiritual Centers

CENTERS FOR SPIRITUAL LIVING GREATER BOSTON 340 Salem St, Medford, MA 02155 617-947-2743

Info@CSLBoston.org; CSLBoston.org

We are a spiritual family that honors all paths to the Spirit of your understand ing and can help you experience a personal relationship with the Inner Divine. All are welcome here. See ad, page 33.

CENTERS FOR SPIRITUAL LIVING SOUTH COASTAL, MA TEACHING CHAPTER

Barbara M. Fuyat 401-793-1753

Barbara@CSLSouthcoast.org CSLSouthcoast.org

We are a warm, welcoming commu nity studying the Science of Mind, a philosophy and a way of life that embraces all spiritual paths, sexual orientations, ethnic backgrounds and ages. We believe we are all connected. It is in this oneness that we come together in nature, celebration, services, classes, workshops to understand our own spiritual magnificence and choose to live in love, peace and equality. Our vision is a world that embraces and empowers each and everyone. Everyone includes you. See ad, page 33.

Spiritual Gifts

SPIRITUAL CARE PACKAGE

Angela Craig 401-413-9462

Angel3Craig@gmail.com

SpiritualCarePackage.net

The Spiritual Care Package offers tools to assist yourself or a loved one through the process of grieving. The healing energy of these carefully chosen items will help you move from “grief to grace.” See ad, page 25.

classifieds

PRODUCTS

EMPOWERED GIFTS FROM THE QUAN TUM HEALING UNIVERSE – Give or keep: empowered, high-vibe gifts come ready for intentions. Essential oils, supplements, crystals, jewelry, candles, incense and more. Cileim mar: 617-501-8008. 781-558-1561.

QuantumHealingUniverse.com.

Tantra/Sacred Sexuality

SACRED TEMPLE ARTS

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

SacredTempleArts.com

Ready to have better sex and love your life more, partnered or not? Holistic, cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In-person and/or virtual sessions and programs. See ad, page 9.

Wellness Centers

IT’S YOUR BODY’S SYMPHONY 14 Hayward St, Cranston, RI 02910 401-464-6100

ItsYourBodysSymphony.com

Each talented unique therapist at It’s Your Body's Symphony brings varied tools and tech niques to help you relax, relieve pain and leave feeling balanced and refreshed. Our clients report feelings of euphoria from their massage sessions. Also offering; reflexology, facials, hot stone treatments, hypnosis, ear coning, lymphatic drainage and counseling. See ad, page 12.

THE IVY DRIP BAR AND WELLNESS CENTER 7 Brighton St, Belmont, MA 02478 617-221-5070 TheIvyDripBar@gmail.com

The Ivy Drip Bar offers IV nutrient infusions and aesthetic treat ments. Infusions include “Meyer’s Cocktail,” immunity, inner beauty, hangover, recover and performance. IV therapy helps with dehydration, athletic recovery, immune booster, hangovers and malabsorption ailments. See ad, page 27.

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 9.

Yoga & Tai Chi

BODY & BRAIN YOGA TAI CHI Arlington, Brookline, Cambridge & Riverwalk 781-648-9642

BodyNBrain.com

Body & Brain provides a unique blend of yoga, tai chi, breathwork and meditation exercises for people of all ages and abilities to reestablish the body’s natural energy flow. See ad, page 10.

TIME FOR YOU YOGA

Maria Sichel, RYT, CSYT 2155 Diamond Hill Rd Cumberland, RI  02864 401-305-5319

Maria@TimeForYouYoga.com

TimeForYouYoga.com

Private Svaroopa® yoga therapy sessions are tailored to meet your needs. Specially trained in treating pain, including back pain and neck and shoulder issues. Yoga therapy is more powerful than weekly yoga classes and moves you more quickly toward health and well-being. Experience pain relief, greater mobility, improved sleep, easier breathing, deep relaxation, increased flexibility and a deep sense of peace.

HIGH-VIBE EMPOWERMENT CRYSTALS & HEALING JEWELRY – The crystals in our QHU Crystal Collection are high-quality, ethically sourced, cleansed and ready for your programming with intention. Cileimmar: 617-501-8008. 781-5581561. QuantumHealingUniverse.com.

SERVICES

HAVENING TECHNIQUES NOW

AVAILABLE – Amazing psychsensory method for improving self-confidence, performance, outlook, calm, resilience, neural pathways, distress/anxieties, fears/phobias, PTSD. Certified practitioner, online appointments. Havening4Healing@gmail.com. YouCanBeResilient.com.

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