Natural Awakenings Greater Boston/Rhode Island December 2021

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HEALTHY LIVING

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HOLIDAY

TREATS without the sugar

THE POWER OF SITTING IN HEALING CIRCLES CULTIVATING CALM THOMAS MOORE ON SOULFUL LISTENING December 2021 | Greater Boston / Rhode Island Edition | NA-GBRI.com

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December 2021

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DEPARTMENTS 7 news briefs 10 health briefs 11 global briefs 14 wise words 22 healing ways 24 healthy kids 26 conscious eating 30 green living 32 fit body 34 resource guide

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE: To advertise with Natural Awakenings or request a

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Natural Awakenings | Greater Boston/Rhode Island | December 2021 issue

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18 CIRCLES OF HEALING

12 OXYGEN ABSORPTION WHILE SLEEPING Oral Sleep Appliances Assist with Proper Levels

The Power of Gathering in Community

22 AMP UP IMMUNITY

Proven Boosters for Good Health

14 THOMAS MOORE ON THE ART OF SOULFUL LISTENING

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24 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

26 THE SWEET DANGER OF SUGAR Ways to Enjoy Healthier Holiday Fare

30 GREENING THE HOLIDAYS

How to Celebrate Sustainably

32 HOLIDAY ZEN

CULTIVATING CALM

Stress-Free Fitness and Self-Care

Essential Nutrients for Sound Mental Health

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December 2021

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letter from publisher I confess that I don’t generally thoroughly read through our content ahead of time. We leave that for our illustrious editor. Each month I get busy reading content when it comes time for writing this letter. My reason: I was a reader of Natural Awakenings before purchasing the Boston edition in 2010. I loved being a Natural Awakenings reader when I could snuggle up with a cup of coffee and enjoy exploring and absorbing the content that resonated as it was all new and fresh to me.

A few years after learning the ropes and becoming more familiar and comfortable with publishing, I decided that it felt good to save the thorough reading for when it was time to write the publisher’s letter.

This allows me the ability to enjoy the content as a reader, as well as finding an inspiration for this letter. December’s content did not disappoint as several of the articles align perfectly with topics I’m currently exploring.

In the Wise Words department, author Marlaina Donato shares insights through a conversation with bestselling author, Thomas Moore, in “Thomas Moore on the Art of Soulful Listening.” Despite what we see and hear from media outlets, Moore offers hope for humanity through learning the art of deeply listening to others.

In “Circles of Healing: The Power of Gathering in Community,” Natural Awakenings Staff Writer Linda Sechrist offers an outline for creating conscious community where mutual support, authentic sharing and listening are the foundation of each circle. For readers interested in exploring the creation of their own sacred circle, Justine Willis Toms, host of New Dimensions who is featured in Linda’s article, provides “Ideas for Starting and Maintaining a Circle”.

Vitally important as we head into winter, health writer Ronica O'Hara provides three pillars for a robust immune system with, “Amp Up Immunity: Proven Boosters for Good Health,” in the Healing Ways department.

I can’t wait to try some of the low- and no-sugar recipes in Conscious Eating.

Health and wellness writer Christy Ratliff shares critical information on hidden sugars in, “The Sweet Danger of Sugar: Ways to Enjoy Healthier Holiday Fare,” along with recipes to try. If you whip up any, let us know how you like them at info@NaturalAwakeningsBoston.com.

We’d love to hear from you! In our News Briefs and in a few ads this month, you will see the invitation to share your feedback in our readership survey. All submissions received by December 31, 2021, will have the chance to win a $100 Visa gift card. We greatly appreciate you taking the time to help us grow and give you more of what you love.

Our theme this month is “Uplifting Humanity.” I pray you find something within these pages that offers you hope for your future and the future of humanity.

Have a wonderful holiday season!

Peace,

Maisie

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news briefs

FLOAT Boston Holds Annual Winter Sale Through New Year’s Eve, Natural Awakenings readers may use code FESTIVE to take 10 percent off gift cards, floats, float packages and the first month of FLOAT Boston memberships. “You can even schedule online gift certificates ahead of time, from home, in your pajamas,” says co-owner Sara Garvin. “Your gift list is handled, and you can feel good about supporting a local business."

FLOAT Boston also carries special gift items such as books, salt lamps, its signature lemongrass and sage body wash and shampoo and products from veteran-owned Colorado Hemp Honey.

FLOAT Boston is a flotation therapy center with floatation tanks, also known as isolation tanks or sensory deprivation tanks, where clients enter a zero-gravity environment designed to help the mind and body relax, recover and reset. The state of sensory relaxation achieved during a float session acts as a powerful therapeutic tool. Floatation rest offers countless benefits, both physical and mental.

For every minute you remain angry, you give up 60 seconds of peace of mind. ~Ralph Waldo Emerson

Location: 515 Medford St., Somerville, MA. For more information, call 844443-5628 or visit FLOATBoston.com.

See ad on page 31 and Resource Guide on page 35.

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news briefs

Break Free, Let Go and Grow at Breathwork Workshops Amy Chauvin, owner of Breathwork & Wellness with Amy, will hold three group breathwork workshops this month to help people reduce stress and anxiety, and increase clarity, creativity and manifestation powers while detoxing on a mental, energetic and physical level. The workshops will take place from 2 to 3:15 p.m., December 12 and 19, at Thrive Moves, in East Greenwich, and from 6:30 to 7:45 p.m., December 17, at Simplify Yoga, in Coventry.

Participants will engage in deep diaphragmatic breathing while lying down, guided by voice and a soothing musical journey. This inner journey has helped thousands go deep, heal and grow. “Breath is life, and life is breath, and sometimes the only way out is in,” maintains Chauvin, who also offers pop-up breathwork workshops in New England along with one-on-one (in person in East Greenwich, Rhode Island or virtual) and small, private groups and corporate bookings. Gift certificates and packages are available.

Cost: $49 for workshops. For more information, visit linktr.ee/awakengreens.

Holiday Open House at West Shore Wellness West Shore Wellness, in Warwick, Rhode Island, will host its Holiday Open House from 11 a.m. to 3 p.m., December 11. Attendees can shop for gifts made by local crafters, including bar soaps, shea butter body scrubs, knitted scarves, hand-sewn herbal sachets and hand-designed jewelry, among other gift items. Discounted mini spa treatments will be available so people can sample bodywork and massage services and see if they would like to book a full appointment to achieve their wellness goals.

Mulled cider and refreshments will be served. Holiday gift certificates will also be on sale.

Cost: Free. Location: 459 Sandy Ln., Warwick, RI. For more information, call 401-450-4172 or visit WestShoreWellness.com. See Resource Guide on page 36.

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news briefs

Two-for-One Vision Workshop with Transformational Coach Join Transformational Coach Benjamin Blackett from 9 a.m. to 4 p.m., December 11, on Zoom, for a full-day event that will take participants and a guest on a journey of discovery to help see where roadblocks are and what is keeping them feeling stuck and unable to live a true life of freedom. Blackett will reveal the most important principles in taking charge of one’s life and feeling empowered to make changes.

Benjamin Blackett As a life mastery consultant and motivational speaker, Blackett specializes in helping people feel empowered, find relief from physical, mental and emotional pain, gain clarity about their visions, understand their purpose, break all chains of feeling trapped in any unending downward spirals, and learn to live more free and energized lives. In this workshop, he will be giving attendees a personal road map on how they can move into their most successful and satisfying life.

“I offer a ticket for you and a guest because I know the importance and value of finding support from other people to help you along your journey,” says Blackett.

He also offers a free Morning Mindset Book Studies from 9:05 to 9:25 a.m., weekdays, through Facebook livestream. In addition, Blackett is a TranscenDance facilitator offering TranscenDance classes, a meditative movement class that takes the practice of yoga and moves it up off the floor into motion. Find classes on Eventbrite.

Cost: $47 covers participant and guest. For more information and to register, visit bit.ly/seizeyourdreams121121. See ad on page 13 and Resource Guide on page 35.

Reader Feedback Helps Us Grow The Natural Awakenings online national readership survey allows us to better serve readers. “Your participation takes just five minutes and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founder and CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card.

With the interests and welfare of readers in mind, Natural Awakenings provides information Scan this QR code with and resources for living a healthier, happier life. your camera app to complete the survey today Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

Visit NaturalAwakenings.com/survey to participate. See ads on pages 13 and 21.

Let go of the thoughts that don’t make you strong. ~Karen Salmansohn Be sure to let our advertisers know you found them in

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health briefs

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein—also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

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Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments. A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group. The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

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Try Damask Rose Extract to Boost Liver Function

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

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Eat an Avocado Daily to Redistribute Belly Fat

global briefs

Green Future

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Planting 500 Billion Trees The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

First, the replanting areas are identified using a combination of satellite images and drone-collected data. Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation.

The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation. Dendra CEO Susan Graham says, “We need to use technology to scale up our restoration efforts, and the scale we’re talking about is tens of billions of trees every year. We’ll be able to see the ecosystems that we’ve restored from space.”

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Peaceful Settlement

Native Americans Win Historic Water Battle The Indigenous Confederated Salish and Kootenai Tribes have reached an historic $1.9 billion water rights settlement with Secretary of the Interior Deb Haaland, resolving thousands of tribal claims to waterways in Montana. The largest of its kind, this agreement authorizes funding to modernize the Flathead Indian Irrigation Project, a 1,300-mile network of aging canals. It also provides funding for habitat restoration and transfers control of the National Bison Range to the tribes. The dispute stems from the 1855 Treaty of Hellgate, which created the 1.25-million-acre reservation.

The agreement establishes a Flathead Reservation Water Management Board to govern water use within the reservation. Two members of the board will be chosen by the tribe, two will be chosen by the governor of Montana and a fifth will be chosen by the four appointed members. Tribal Chairwoman Shelly R. Fyant says, “Our elders continually remind us to protect our water, and this day marks the beginning of the water compact implementation that will protect the water for all generations to come.”

Ryan Rusche, an attorney for the tribes, says, “The settlement provides water to fulfill the purpose of the reservation, which is a permanent homeland for the tribes, while at the same time protecting existing non-Indian uses of water on the reservation where there is a significant irrigation-based economy.”

Holy Smoke!

Forever Chemicals in Indoor Air University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment.

PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression.

The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton.

According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

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Oxygen Absorption While Sleeping Oral Sleep Appliances Assist with Proper Levels

by Amparo David

Sleeping is one of the most vital building blocks of maintaining one’s health. Proper sleep involves breathing air through the nose where it is filtered, moving through the trachea and into the lungs where the purified oxygen is absorbed into the bloodstream. Maintaining an oxygen level between 90 and 100 percent is essential to keep muscles and organs thriving.

Unfortunately, 50 percent of Americans suffer from some form of sleep-disordered breathing, which creates a disturbance in the proper absorption of oxygen while sleeping. In some instances, these disturbances can be characterized into a condition called sleep apnea.

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Left untreated, sleep disorders can result in unwanted health conditions related to blood pressure, digestion and mental disturbances.

Sleep apnea involves a complete blockage in the airway that can last up to a staggering 20 seconds until a person wakes up gasping for air.

These apneic episodes can occur up to 100 times per hour in severe cases.

As a result, the needed amount of oxygen is certainly not absorbed. Left untreated, these disorders can result in unwanted health conditions related

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to blood pressure, digestion and mental disturbances. Fortunately, there is treatment available for diagnosed sleep disorders.

Often, sleep apnea is accompanied by pain in the temporomandibular joint, or the TMJ. The TMJ is the joint area found on either side of the head where the lower jaw connects to the skull. TMJ discomfort, or TMJ disorders, will often involve occurrences of grinding or clenching the teeth. If sleep apnea is occurring, the brain will register an insufficient amount of oxygen absorption and will solicit the mouth to open to find another air passage. While this response occurs, the lower jaw will move forward to open the airway. This movement will

manifest into grinding the teeth, also known as bruxism. This excess pressure put on the teeth and movement of the lower jaw can result in disturbances to the TMJ function as well as discomfort in the associated area.

If there is a suspected TMJ or sleep disorder, there are symptoms to watch out for. This includes a popping or crunching sound while opening and closing the mouth. This sound is due to improper placement and function of the TMJ, resulting in bone-onbone friction. Other symptoms to be mindful of include day-time drowsiness, headaches, soreness in the back and neck, ear discomfort, jaw and tooth discomfort. Young children may also exhibit symptoms such as slow learning, difficulty concentrating, irritability, hyper personality and bed wetting. During a check-up at the dentist, the hygienist or doctor may help with the diagnosis of a suspected sleep disorder by inspecting any

present wear facets on the teeth.

Prior to treating sleep apnea, it is important to correctly diagnose it.

To do this, a sleep study is indicated for practitioners to observe a patient while sleeping to examine the number and duration of apnea occurrences.

Once validating sleep apnea is occurring, custom-fitted appliance therapy can be provided to treat the disorder.

An oral appliance is a small acrylic device that fits over the upper and lower teeth. The purpose of an oral appliance is to advance the lower jaw forward, placing the TMJ in the correct position as well as opening the airway. By wearing this specialized appliance, the correct function of the airway will be restored along with the needed levels of oxygen absorption.

Many medical insurance companies will cover a large portion of the cost of the appliance if there is a diagnosis of obstructive sleep apnea that will cause harmful consequences

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left untreated. Getting tested for a suspected sleep disorder is a recommendation that should not be taken lightly. If a dentist or primary care physician suspects sleep quality that is not at its fullest potential, following through with their recommendations is vital. You may be suffering from obstructive sleep apnea when there is treatment available to drastically improve your quality of life.

Dr. Amparo M. David, DMD, has her own practice, Dentistry by Dr. David, located at 563 Main St., Bolton, MA, where she practices general and cosmetic dentistry and orthodontics.

She also has completed a residency in dental sleep medicine and sleep apnea and is able to assist her patients with this common problem. For more information, call 978-779-2888 or visit BoltonDental.com. See ad on page 7 and Resource Guide on pages 35 and 36.

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wise words

Thomas Moore on the Art of Soulful Listening

by Marlaina Donato

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care.

Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

What is soul therapy in modern times?

Thomas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

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The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

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The helper in soul therapy has to learn to observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything. There is no room for mystery and its language, which is poetic and metaphorical. The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

Marlaina Donato is an author and recording artist. Connect at WildFlowerLady.com.

photo by Simone Anne

What soul work is required of the helper to be able to address the needs of others?

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Health & Wellness Issue

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December 2021

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Cultivating Calm Essential Nutrients for Sound Mental Health

by Alora Frederick

A strong emphasis has been placed on immune health education the past two years. However, what often goes under the radar, but is just as imperative to a healthy community, is stable mental health. Conveniently, the information on immune support can also be applied to mental health. Essential nutrients, gut health, downregulated inflammation and increased antioxidant intake are just a few components that encompass robust immunity and sound mental health.

Vitamin D is required for a normal functioning immune system as well as being necessary for cognitive function. Specifically, a vitamin D deficiency is associated with depression and supplementation can have a therapeutic effect on depression. Aside from supplementation, food sources of vitamin D include oily fish (salmon, sardines, anchovies, etc.), shiitake mushrooms, egg yolks and liver. Supplemental forms need to be taken with food to ensure absorption. Vitamin 16

Impaired gut health may lead to lower production of calming neurotransmitters and poor absorption of nutrients critical for mental health.

D is not routinely checked at doctor’s appointments, so a requested lab value may be necessary.

The gut can be referred to as the second brain. Impaired gut health (poor digestion and imbalanced bacteria) takes a toll on immunity and mental health. These impairments may lead to lower production of calming neurotransmitters (GABA, serotonin) and poor absorption of nutrients critical for mental health. Gut health is highly individualized and working with a functional practitioner may be necessary. However, there are pillars of good gut health that everyone can

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start right now: slowing down while eating, chewing food thoroughly, focusing on fiber-rich foods and decreasing alcohol and processed food intake.

Inflammation in the brain may dictate an individual’s mood and behavior. Turmeric and fish oil both have strong anti-inflammatory properties that have been shown to help with both anxiety and depression. The simple incorporation of turmeric into a stir fry and at least eight ounces of fish per week will service both the immune system and mental health.

Antioxidants protect the body from cellular damage benefiting both the immune system and mental health. Both anxiety and depression are correlated with lower levels of antioxidants in the body. An increase in overall antioxidant intake may lessen feelings of anxiety and depression. Individuals can utilize the various food sources of antioxidants available this holiday season.

These seasonal antioxidants include

pumpkin, pomegranate, ginger, dark chocolate, pecans, Brussels sprouts and apples, just to name a few.

Beyond individual action, connection in the community also plays a vital role in mental well-being. Human connection is just as relevant to mental well-being and immune function as nutrition fundamentals.

The Blue Zones are geographic areas where people live the longest, have low rates of chronic disease and maintain physical and mental well-being. Some key takeaways from the Blue Zones for better mental health include connection to loved ones and proximity to the “right tribe”. Whether it is working with a therapist, walking with friends or taking the time to talk to a loved one, individuals should not skimp on this aspect of mental health.

Mental health awareness is particularly important during the holiday season. The “holiday blues” affect many individuals, especially those already living with mental illness. Thankfully, there is a myriad of actionable steps to fortify both immunity and mental health this holiday season and beyond.

Alora Frederick, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at Johnson Compounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute introductory call at NaturalCompounder.com/Alora. See ad on page 3 and Resource Listing on pages 35 and 36.

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December 2021

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Circles of Healing The Power of Gathering in Community

by Linda Sechrist Had the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

MENTORING EACH OTHER Although not always sharing a common geographical location, small communities formed around common interests and 18

shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement.

Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo

counseling with Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/ receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar.

“Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

SHARING SACRED SPACE Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

CULTIVATING DEEP LISTENING As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm. Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only

listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening.

“We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

CONNECTING THROUGH COMMON EMOTIONS Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound.

Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community.

According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with like-minded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

Linda Sechrist is Natural Awakenings’ senior staff writer.

Connect at LindaSechrist.com.

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Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

 Consider it a sacred space

Step One: Set forth a clear intention.

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down.

This anchors it into the world of manifestation.

 Encourage and welcome diverse

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history. If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go.

Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

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 One person speaks at a time  Speak and listen from the heart

points of view

 Listen with discernment instead

of judgment

 When in doubt or need, pause

and silently ask for guidance

 Share leadership and resources  Decide together how decisions

will be made

 Work toward consensus

when possible

 Offer experience instead of advice  Decide together what is to be held

in confidence

 Speak from your own experiences

and beliefs rather than speaking for others

 Open and close the circle by

hearing each voice (Check-ins and check-outs)

where healthy is an option...

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healing ways

Amp Up Immunity Proven Boosters for Good Health

by Ronica O’Hara As we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine.

These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

MODULATING IMMUNITY WITH ADAPTOGENS Used for millennia in China and India, adaptogens are plants that keep the body in balance by helping it adapt to stress.

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They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

ASTRAGALUS (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues.

A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes given 500 milligrams of astragalus

root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

PANAX GINSENG, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells.

It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

TULSI (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

THE MARVEL OF MEDICINAL MUSHROOMS Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

CORDYCEPS (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eightweek Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

TURKEY TAIL (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

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

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healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

by Sandra Yeyati Helping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud to24

gether. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable orga-

Greater Boston/Rhode Island Edition | NA-GBRI.com

nizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading.

Whether it’s dinosaurs, cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index,

and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way. “The reader might be young, but they’re not dumb.

They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures. “We live in silos with the people in our group, and we don’t know anything about other groups,” she explains.

“When you read about other cultures, you learn that we are more alike than we are different. We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

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

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Scan this QR code with your camera app to visit our website for more recipes.

The Sweet Danger of Sugar Ways to Enjoy Healthier Holiday Fare

by Christy Ratliff

Chocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne.

“Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia.

“When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” ex26

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plains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container

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conscious eating

Hidden sugars are often found where we least expect them.

–Ricardo Díaz of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, nonfat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect

them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches.

“Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods.

Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

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SHELLEY MANISCALCO, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

COLLEEN TEWKSBURY, PH.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost

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immunity.

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages.

Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugar-sweetened beverages with sugar-free options).

JENNIFER MARTIN-BIGGERS, PH.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

CHEF AND DIETITIAN NUTRITIONIST RICARDO DÍAZ: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

FILM SUGGESTION: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

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LOW- OR NO-SUGAR HOLIDAY TREATS 2 cups unbleached, all-purpose flour 1 tsp orange zest ½ tsp ground cardamom ¼ tsp salt 1 cup unsalted butter, room temperature ¾ cup honey 2 large eggs, room temperature 1 tsp pure vanilla extract

filling and syrup:

½ cup pistachios, chopped ½ cup honey 3 Tbsp water 2 tsp orange juice 4 green cardamom pods, crushed 1 cinnamon stick Heat oven to 350° F and grease a 24-cup mini muffin tin. In a medium mixing bowl, combine the flour, orange zest, cardamom and salt. In the bowl of a standing mixer with the paddle attachment, cream the butter and honey for about 1-2 minutes. (The mix will look a little curdled at this point and that’s fine; scrape down the sides.) Beat in the eggs, then

the vanilla. Mix in the flour in two parts.

Using a cookie scoop, scoop the dough into the prepared muffin tin and bake for 10 minutes.

Remove from the oven; let sit for about 3-4 minutes before using a dowel to carefully press down in the center of each cookie to make a well. Let the cookies cool for about 15 minutes in the tin before removing to a cooling rack to cool completely. In a small saucepan over medium heat, prepare the syrup by combining the honey, water, orange juice, cardamom pods and cinnamon stick. Bring to a simmer and remove from the heat. Drizzle a small amount in the bottom of each cookie cup and then fill with the chopped pistachios. Drizzle more syrup on top of the filled cookie cups.

Serve immediately or store in an airtight container for up to one week.

photo provided by allrecipes.com

Baklava Cookie Cups

Courtesy of the National Honey Board. For more information, visit Honey.com.

Baked Apples

Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools.

For more information, visit WellnessInThe Schools.org.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the oven, and baste apples several times with the juice from the pan. (Apples can be baked Be sure to let our advertisers know you found them in

photo provided by allrecipes.com

Preheat oven to 375° F. Wash apples. Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

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4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

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A Dietician’s Healthy Dark Chocolate Bark

photo provided by allrecipes.com

Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil.

Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes.

Break the bark into pieces and serve.

Store extra pieces at room temperature in an airtight container.

This dark chocolate bark recipe is holiday-themed with red, white and green toppings. Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

6 oz dark chocolate ¼ cup raw pistachios ¼ cup dried cranberries 2 Tbsp shredded coconut

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog.

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Honey Lavender Cookies

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photo provided by allrecipes.com

This recipe was developed after lavender was accidentally weeded from the garden.

These cookies are made with honey and whole-wheat flour. yield: about 24 cookies ½ cup butter, softened ½ cup honey 1 egg 1 Tbsp lavender flowers 2 cups whole-wheat flour Preheat oven to 350° F. Line baking sheets with parchment paper. Beat butter in a bowl with an electric mixer until creamy. Beat honey, egg and lavender into the creamed butter until incorporated.

Stir flour, ½ cup at a time, into butter mixture until blended. Drop spoonful of batter onto the prepared baking sheet, about 2 inches apart. Bake in preheated oven until cookies are browned on the bottom, about 15 minutes.

Courtesy of Sue B. For more information, visit AllRecipes.com.

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green living

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Greening the Holidays How to Celebrate Sustainably

by Sandra Yeyati With every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause.

Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

ECO-FRIENDLY HOLIDAY DINNER Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes. After the party, leftovers can Be sure to let our advertisers know you found them in

be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

RESPONSIBLE GIFT WRAPPING Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decorations that may contain December 2021

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nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

EARTH-FRIENDLY HOLIDAY DECORATIONS The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax. The home will smell festive, fresh and healthful.

THOUGHTFUL, LIFEAFFIRMING GIFTS Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need.

Others set out to buy gifts they know the recipient wants or needs to avoid waste.

They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, butterflies and other

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pollinators—green-thumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

REUSABLE GIFTS THAT DITCH THE PLASTIC These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.  Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass  Water bottles and insulated containers made of stainless steel or glass  Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas  Stainless steel plates and bamboo utensils for sustainable picnicking  Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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fit body

Holiday Zen Stress-Free Fitness and Self-Care

by Maya Whitman

Despite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence.

To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in metime activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods.

Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day.

“When we fuel our bodies with a variety 32

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foto helin/AdobeStock.com

Cancelling Guilt, Staying Healthy

of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio.

Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shuteye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction

and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

CROSSWORD SOLUTION

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

Knowing what’s right doesn’t mean much unless you do what’s right. ~Theodore Roosevelt

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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.

Alternative Treatment for Depression THE BEAUTY THERAPIST

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Depression treatments are more conservative than cosmetic and the results experienced are more than beauty. See ad on page 21.

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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 offering holistic care to patients of all ages. Based on the initial evaluation, patients will be given a treatment plan which addresses ergonomics, exercise, stretching and nutrition in addition to their spinal alignment. See ad on page 21.

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Coaching

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Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom.

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

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

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Dentist DENTISTRY BY DR. DAVID Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 7.

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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

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

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Functional Dietitian ALORA FREDERICK, RDN

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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 3.

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

Health Food Store NATURE’S GOODNESS

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

Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com

A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 13.

Light Therapy HEALING LIGHT JOURNEY By appointment only 401-282-0230 Raff@RINeurofeedback.com HealingLightJourney.com

Since 1984 we have been providing the finest quality Natural & Organic Whole Foods including many gluten-free products, natural body care, athletic supplements & protein powders, incense, smudging supplies and candles made with essential oils.

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

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Massage Therapy & Transformational Breath Jane McGinn, LCMT, CTBF 459 Sandy Ln, Warwick, RI 02889 401-450-4172 WestShoreWellness.com

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Master Colorist/Stylist Riverside, RI 401-273-7005 ElayneOrganic@gmail.com A full-service green salon that’s Certified Organic for hair color, straightening/relaxing and permanent wave. No ammonia, parabens, plastics or thioglycolates. Call today for an appointment. 50% off all new clients only. See ad, page 33.

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Naturopathic Medicine CHRYSANTHI KAZANTZIS, ND, MS Anasa Personalized Medicine 245 Waterman St., Suite 308 Providence, RI 02906 401-484-1882 AnasaMedicine.com

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West Shore Wellness 459 Sandy Ln, Warwick, RI 02889 Additional locales 401-298-0306

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Stress equals illness and reiki decreases stress causing a relaxation response, therefore improving health. Put yourself first. Call today.

FLIPP SALON APOTHECARY 38 Transit St Providence, RI 02903 401-274-1981 FlippSalon.com

A small boutique salon promoting a holistic approach to beauty, herbalism, art and music.

Offering a full range of hair services using organic, plantbased products, full apothecary of loose herbs, blends and organic self-care items and accessories.

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BETH GARDNER

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BOSTON COMMUNITY

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