Natural Awakenings Greater Boston/Rhode Island December 2023 by Natural Awakenings Greater Boston/Rhode Island

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H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

HOLIDAY PARTIES FOR EVERY DIET How to Plan an Inclusive and Safe Feast

GRACE IN GIVING Healing Through Generosity

Uplifting Humanity

GREATER BOSTON/RHODE ISLAND EDITION

DECEMBER 2023

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December 2023

ONLINE EXCLUSIVES DEPARTMENTS 7 news briefs 14 health briefs 15 global briefs 16 eco tip 17 business spotlight 24 green living 28 conscious eating 32 healing ways 34 resource guide

HOMEMADE PET PLAYTHINGS Easily Crafted Toys and Treats

TAKING CHARGE OF THE FITNESS JOURNEY How to Find Motivation in 2024

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ADVERTISING & SUBMISSIONS HOW TO ADVERTISE: To advertise with Natural Awakenings or request a media kit, please contact us at 617-906-0232 or email Sales@ NaturalAwakeningsBoston.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS: Email articles, news items and ideas to: Editor@NaturalAwakeningsBoston.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS: Visit NA-GBRI.com for guidelines and to submit entries. Deadline for calendar: the 10th of the month.

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Natural Awakenings | Greater Boston/Rhode Island | December 2023 issue

18 17 MCARDLE CHIROPRACTIC AND WELLNESS CENTER Personalized Holistic Care for All Ages

18 THE GRACE OF GIVING AND RECEIVING

Healing Through Generosity

22 CUSTOMIZED NUTRITION

How to Plan an Inclusive and Safe Feast

Meeting Individual Needs

HOLIDAY PARTIES FOR EVERY DIET

CLOTHING DONATION TIPS

EXPLORING INTERMITTENT FASTING

Understanding Where Secondhand Items Go

TIPS FOR SAFE TECHNOLOGY HOLIDAY GIVING

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Tips and Benefits for Improved Health

December 2023

HEALTHY LIVING HEALTHY PLANET

letter from the publisher In reading, “Customized Nutrition, Meeting Individual Needs,” by integrative and functional dietitian Alora Frederick, I was reminded of a particularly challenging time on this path. It was about five years into my journey as the publisher of the Natural Awakenings Greater Boston edition. Feeling uneasy about what, at times, felt like conflicting information passing through the magazine and seemingly every other publication or study ever published, I sought guidance from a wise someone whom I looked up to for deeper insights and understanding. I was swiftly reminded of those helpful discernments I received by something Frederick refers to early in her article; that what may be ideal for one person is not necessarily ideal for another. With over 8 billion people on this planet, how could any one solution ever work for everyone? It’s simply not practical. That’s one of my favorite things about our work now—the realization that we are all on our own journey with different wants, needs and desires. Our role at Natural Awakenings is to open pathways and create space for dialogues to occur that may lead to meaningful relationships between wellness providers offering specialized attention and those who seek the solutions they offer. The healing process is almost never a direct line, especially when on a more natural route to optimal health. It’s often an uncertain and sometimes pricker-filled path that requires faith, diligence and an abundance of patience. Armed with those tools, the right practitioner and solution may be closer than we thought possible. The process is reflective of the adage, “if at first you don’t succeed, try, try again.” What else is there to do? As always, our wish is that you find something within these pages that helps you on your journey. Have a safe and happy holiday season! Peace,

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Photo supplied by TMJ and Sleep Therapy Centre of NE

Expert Care for Jaw Issues

For those that may have been overlooking jaw issues, Amparo David, D.M.D., a pain specialist with TMJ and Sleep Therapy Centre of New England, in Bolton, Massachusetts, looks forward to informing and educating them on the important relationship between jaw dysfunction, sleep disorders and systemic illness. She can help provide a closer look at a patient’s health, consider their sleep quality, observe any jaw dysfunction and apply treatment if needed. “Unfortunately, many people normalize jaw clicking and don’t think it’s a problem,” says David. “But painful jaw clicking is likely related to sleep disorders, especially sleep apnea. If a sleep disorder and teeth grinding continue over time, it can translate into irreversible jaw joint destruction and severe pain. Lack of oxygen from sleep-disordered breathing puts a person at a higher risk for acquiring blood pressure issues, stroke and heart attack, too.” David affirms that a sleep study in her office can address any airway obstruction and, for TMJ, a custom-made oral appliance can help heal the joints, reinforce an open airway and discourage the heavy pressure packed on the joints by grinding teeth. “These oral appliances can significantly improve sleep and your quality of life,” she adds.

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Location: 563 Main St., Bolton, MA. To make an appointment, call 978-494-1264 or email info@TMJSleepMA.com. For more information about finding freedom from TMJ pain and sleep disorders with the help of Dr. David, visit TMJSleepMA.com. See ads on page 2 and back cover, and Resource Guide on pages 34, 35 and 37.

New Moon Take Back Your Power Workshop

Brenda Dussault will lead a Take Back Your Power workshop from 6 to 7:30 p.m. on December 12 at the Saltitude Himalayan Salt Cave, in Lincoln, Rhode Island. This New Moon Celebration is meant to welcome abundance and includes journaling a list of goals attendees want to attract into their lives. The workshop takes place inside of Saltitude’s salt cave, so participants benefit from a microbial and anti-inflammatory halotherapy (dry salt therapy) session throughout the event. One of the workshop themes is that existence isn’t about learning to “accept” reality, but rather embracing our power and remembering that our thoughts manifest quickly, so it’s important to keep them positive. Tips and advice on the importance of putting ourselves first, self-care and setting healthy boundaries will also be presented. Saltitude has become known for its ongoing meditation, relaxation and halotherapy sessions, yoga classes, massage, reiki, reflexology, sound healing and journeys, readings, tarot, mediumship, private parties, paint and craft classes and more. Cost: $60. Location: 204 Front St., Lincoln, RI. For more information, to register for the event or to make an appointment, call 401-359-7937, email SaltitudeRI@ gmail.com or visit Saltitude.net. See ad on page 23. Be sure to let our advertisers know you found them in

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Be a Part of the 2024 Healthy Living Directory

Natural Awakenings’ 2024 Healthy Living Directory for the Greater Boston area and state of Rhode Island is coming in March. This special annual directory serves as a handy reference guide for readers to keep at their fingertips all year long when searching for the products and services that can aid in living a healthier and more sustainable lifestyle. In this popular resource issue, readers can easily find a practitioner by specialty index. Business profiles provide in-depth information, highlighting the wealth of local health resources in our community that support a healthier, natural path to wellness. Profiles will appear in a special section of the March directory issue, at NaturalAwakeningsBoston.com, and be promoted in monthly emails. Participation is easy: simply fill out the submission forms online. The deadline to be included in this special edition is February 7. Publisher Maisie Raftery says, “Our readers look to Natural Awakenings for services and products to support their natural healthy lifestyle. Make sure you are listed in this section’s featured directory. Being in the Natural Awakenings Annual Healthy Living Directory edition is a must for businesses offering healthy and/or sustainable products and services.” For more information, call 617-906-0232 or 401-226-1552. For examples of past profiles or to easily submit information, visit Natural AwakeningsBoston.com/pages/healthyliving-directory. See ad on page 13.

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New Client Special at The Flossery

The Flossery, based in Waltham, Massachusetts, provides the unique healthcare option of integrative medical and dental care all under one roof. Dr. Yasmin Chebbi and her interdisciplinary team work together to identify the root cause of health issues and then focus on prevention and cures, rather than just management of a disease. New clients seeking to achieve improved well-being with the help of their professionals can now receive 50 percent savings on an introductory consultaDr.Yasmin Chebbi tion with their nurse practitioner through the end of this year. “We believe in a holistic approach to health care, focusing on nutrition, physical activity, stress management and personalized treatment plans,” says Chebbi. “We know the mouth and the body work together and optimal body health cannot exist without optimal oral health and vice versa. This is how health care is meant to be: integrative, personalized and focused on thriving.” Location: 32 South St., Ste. 100, Waltham, MA. For more information or to make an appointment, call 781-894-0500, email Hello@MyFlossery.com or visit MyFlossery.com. See ad on page 10 and Resource Guide on pages 34 and 36.

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December 2023

IV Nutrition Therapy Can Boost the Immune System

The Ivy Drip Bar & Wellness Center, in Belmont, Massachusetts, can help boost and support our immune system with their intravenous (IV) nutrition therapy treatments. “IV treatments increase your body’s defenses,” cites owner Dr. Meredith Scannell, a 35-year healthcare veteran with a Ph.D. in nursing and an extensive background as an advanced practice nurse and certified nurse midwife. “This is one of the most efficient ways to obtain key and essential vitamins and nutrients through quick and maximal absorption capacity.” Ivy Drip’s Natural Defense Drip contains ascorbic acid (vitamin C), zinc chloride, thiamine HCL (vitamin B1), niacin (vitamin B3), riboflavin (vitamin B2), dexapanthenol (vitamin B5) and more. Typical treatment entails placement of a small IV catheter in the arm or hand with the infusion beginning slowly and gradually increasing for a total of 30 to 60 minutes. During the aging process, our immune system can weaken and many are depleted in vitamin C. IV therapy can help the body to function better and decrease the duration of flu and cold-like symptoms. “In combination with getting enough sleep, staying fit and eating right, IV treatments can supply you with the exact right vitamins and minerals to stop you from getting sick quick,” asserts Scannell. “And it’s a good way to avoid spending money on a list of medications or multiple doctor visits.” Location: 7 Brighton St., Belmont, MA. For more information, to make an appointment or for a free initial consultation, call/text 617-221-5070 or visit TheIvy DripBar.net. See ad on this page and Resource Guide on page 37.

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Have a Happier New Year with Positive Psychology

Certified Life and Career Coach Kim Childs, owner of Take the Leap Coaching, based in Arlington, Massachusetts, will host a free online Zoom workshop offering Positive Psychology tools to navigate life’s ups and downs with more resilience, resourcefulness and optimism as Kim Childs the new year begins, from 5 to 6 p.m. on January 7. Participants will learn and try research-based practices that they can also do on their own later. The workshop will consist of a guided meditation to relax participants and allow them to tune in to themselves followed by Appreciative Inquiry and Solutions Focus questions to reflect on and write about. Discussion and coaching will follow to help deepen understanding of the methods for easier implementation at home. “We’re all reeling from the challenges and changes of these past few years,” says Childs. “These practices can help to ground us and cultivate resilience by keeping our valuable power of attention of what’s working and what makes us happy.” Childs, who offers free initial consults and paid sample sessions that can be arranged to explore her coaching, adds, “Instead of making resolutions for 2024, we can equip ourselves with practices and new habits of mind to increase our chances of having a happier new year.” For more information, register for the event or to make an appointment, call 617640-3813, email Kim@KimChilds.com or visit KimChilds.com. See Resource Guide on page 34.

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December 2023

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Planning is Underway for the 2024 Rhode Island Mental Health Conference

Rhode Island Holistic Health Association’s 2024 Integrative Mental Health Conference will provide a platform for leading experts to present integrative approaches to mental health and address current challenges and advancements in the field, from noon to 6 p.m. on May 3 and 9 a.m. to 6 p.m. on May 4, 2024 at the Providence Zen Center, in Cumberland, Rhode Island. At this third annual event, experts from various disciplines, including psychotherapy, psychology and related fields, and alternative therapies, will share their insights on the integration of a wide variety of methods for comprehensive mental health. Attendees will be able to engage in hands-on workshops covering numerous topics that will equip professionals and the general public with practical tools for mental well-being. A dedicated space will offer various alternative services and resources related to integrative health and wellness. The conference is open to all and professional social workers get CEUs (applied for CEUs to NASW). Through the convergence of experts from diverse fields, the event aims to cultivate collaboration, cooperation and inventive solutions in the journey towards holistic mental wellness. Local professionals that are interested in being speakers can apply now. For more information or to submit a proposal on sharing experiences and expertise at the conference, call 401-5733757, email Vandukukkar@yahoo.com or visit RIHHA.org/ MentalHealthConference.

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December 2023

Hitting the Snooze Button In a two-part study published in the Journal of Sleep Research, scientists surveyed 1,732 individuals and found that 69 percent use the snooze feature on their morning alarm, and of those people, 60 percent usually or always fall asleep between alarms. Snoozing is more common among younger people and night owls. For those using this feature, drowsiness and shorter sleep is more common. The study also sought to determine the effects of snoozing on 31 habitual snoozers. The first morning, the participants repeatedly hit the button to gain 30 extra minutes, and on the second morning, the participants got up on the first alarm. The researchers reported that 30 minutes of snoozing either improved or did not affect performance on cognitive tests administered directly upon rising, as compared to an abrupt awakening. There were no clear effects from snoozing on cortisol awakening response, morning sleepiness, mood or overnight sleep.

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health briefs

The U.S. Centers for Disease Control estimates that 37.3 million Americans, or 11.3 percent of the population, have diabetes, which means the body does not produce enough insulin, causing too much blood glucose (sugar) to stay in the bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease. Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on. The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the participants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

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Red Light Therapy to Reduce Glucose Levels

According to the Alzheimer’s Association, more than 6 million Americans and their families are living with Alzheimer’s disease. To determine if a person has the disease and rule out other possible causes of cognitive disfunction, doctors use several methods and tools, such as memory and problem-solving tests, biomarker tests and brain scans. Companies and scientists are engaged in harnessing the power of artificial intelligence (AI) to improve diagnosis. Here are three examples: RetiSpec, a Toronto-based medical imaging company, claims to have developed an AI algorithm for its eye scanner that can detect signs of Alzheimer’s 20 years before symptoms develop, as well as Parkinson’s, vascular dementia and amyotrophic lateral sclerosis (ALS). California-based NeuroVision Imaging uses its AI-enhanced retinal imaging system to look for the buildup of certain proteins or blood vessels with a twisted shape, which are both associat ed with Alzheimer’s disease. Rui Chang, Ph.D., a researcher at the University of Arizona College of Medicine, built an AI model to identify genetic triggers linked to Alzheimer’s, which would otherwise potentially take a decade to identify. His model will be tested in a clinical trial led by PATH Biotech, an AI-powered medical solutions company founded by Chang. 14

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Diagnosing Alzheimer’s Using Artificial Intelligence

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Baby-Talking Dolphins In a study published in Proceedings of the National Academy of Sciences, researchers identified the first nonhuman animal mother to use baby talk with their young. Bottlenose dolphin mothers use a higher pitch of their whistles when communicating with their calves. They also employ a signature whistle that functions like a name, and calves learn their names and those of their mother and members of their pod early on. Scientists from Florida’s Sarasota Dolphin Research Program have been recording the whistles of adult female dolphins and their calves for decades. Analysis of the recordings of 19 pairs of mothers and calves found that dolphin mothers produced signature whistles with a significantly higher maximum frequency and wider frequency ranges when they were with their calves than not with them. It is thought that the baby talk enhances a calf’s attention, allowing for bonding with their mother and vocal learning. The research may provide insight into the evolution of vocal learning, a prerequisite for language.

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Oldest Wooden Structure A study in the journal Nature reports the discovery of a wooden structure dating back 476,000 years near Kalambo Falls, in Zambia. The structure predates the evolution of Homo sapiens by more than 120,000 years. Archaeologists found two preserved interlocking logs joined side-to-side by an intentionally cut notch. Tool marks were found on both logs, along with a collection of wooden tools. The study authors believe that the logs may have been used to build a raised platform, walkway or foundation for a dwelling in an area subject to periodic flooding. The discovery challenges the view that Stone Age hominini were nomadic. To estimate the age of the logs and tools, the team used luminescence dating techniques that roughly calculate the last time minerals in the sand surrounding the items were exposed to sunlight.

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Getting Creative to Limit Global Warming Experts say that reducing emissions won’t be enough to reach international goals for limiting global warming. It will require the removal of billions of tons of carbon dioxide from the air each year. There are a growing number of startups working on the issue with dollars generated from the carbon credit market. Here are three examples: Seattle-based Lithos Carbon is spreading ground-up basalt on the soil. When rainwater mixes with the basalt, it traps CO2 as bicarbonate, which eventually flows to the ocean where it is stored for millions of years. Lithos buys basalt dust, a mining byproduct from quarries, and pays farmers to spread it instead of lime. Through this method, they expect to remove 20,000 tons of CO2 in 2023 while improving crop yields. The nonprofit research organization Carbon to Sea Initiative is funding an experiment to see if modifying the ocean’s alkalinity could be an effective way to remove CO2. The team believes that increasing the alkalinity will convert CO2 already in the ocean into stable bicarbonate and carbonate molecules that sink to the bottom and, in turn, allow the water to absorb more CO2 from the air. Experiments are underway off the coast of Massachusetts. Much more work is needed to make it scalable and safe, as the alkalinity enhancement may pose risks to marine life. Living Carbon, a California-based biotechnology company, has genetically modified poplar trees with pumpkin and green algae genes to make them grow faster. The trees absorb CO2 and turn it into wood at an increased rate. Pumpkins and green algae have genes that make the process of photosynthesis more efficient. In the greenhouse, the modified trees grew 53 percent faster than their natural counterparts. Trees have been planted outdoors to see if they produce similar results. Only female trees that don’t produce pollen are used to reduce the potential reproduction of trees with the altered genes. Be sure to let our advertisers know you found them in

December 2023

Keeping Holiday Parties Green Although the holidays are a season of joy, an estimated 2.9 billion pounds of extra trash is generated each year from items such as wrapping paper, food waste, packaging, returns and decorations. Let’s make this holiday season a time to remember that sustainability and fun can go hand in hand.

every year. Consider reusing old gift wrap or upcycling newspaper, maps or magazine pages. For a longer lasting option, invest in cloth wrappings. Remember to throw wrapping paper in the recycling bin as long as it doesn’t contain metallic, glitter or velvet elements.

SEND DIGITAL INVITATIONS. Save paper and reduce waste by embracing the digital era and sending electronic invitations. Online platforms offer stylish and customizable options for spreading holiday cheer while minimizing the environmental impact.

CHOOSE LOCAL AND SEASONAL INGREDIENTS. By opting for locally sourced, organic produce, we support local farmers and reduce the carbon footprint associated with long-distance transportation. Additionally, selecting ingredients that are in season ensures freshness and flavor.

CHOOSE SUSTAINABLE DECOR. Instead of buying disposable party decorations, opt for reusable and eco-friendly alternatives. Consider using natural elements, such as pine cones, branches and leaves, to create a rustic and festive atmosphere. Repurpose items from around the home, like mason jars or old wine bottles, and turn them into beautiful candle holders or festive centerpieces. WRAP DIFFERENTLY. Landfills add 2.3 million pounds of wrapping paper 16

EMBRACE REUSABLE TABLEWARE. Ditch the disposable plastic plates and cutlery and choose biodegradable or compostable alternatives. If there isn’t enough regular tableware for each guest, mix and match or borrow some from a neighbor. CONSERVE ENERGY. Turn down the thermostat a few degrees to save energy. If it’s chilly outside, encourage guests to bring their own sweaters or blankets. Make use of natural light

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during the day and switch to energy-efficient LED light bulbs when the sun goes down. PREPARE A ZERO-WASTE MENU. Plan the holiday menu carefully to avoid over-purchasing or overcooking. Ask guests to bring reusable containers for leftovers, which can be transformed into delicious new dishes or donated to food banks to help those in need. COMPOST. Instead of throwing food scraps into the trash, composting reduces landfill waste and creates nutrient-rich soil. Be sure to provide clearly marked recycling and compost bins to make it easy for guests to dispose of their waste properly. GIVE SUSTAINABLE PARTY FAVORS. Instead of traditional party favors that often go unused or end up in the trash, consider giving guests eco-friendly gifts. Reusable BPA-free water bottles, organic seeds or handmade products from local artisans will spread guilt-free cheer. Not only are these gifts more meaningful, they also serve as a reminder of the importance of sustainability.

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eco tip

business spotlight

McArdle Chiropractic and Wellness Center Personalized Holistic Care for All Ages

Photo courtesy of McCardle Chiropractic and Wellness Center

by Wendy Nadherny Fachon

stimulation, ultrasound therapy, McArdle Chiropractic and hydrocollator heat therapy and Wellness Center, in Johnston, cryotherapy with ice. Rhode Island, is run by a husMcArdle Chiropractic band-and-wife team, Dr. Catie provides dietary recommendaMcArdle and Dr. Robert Sedlor, tions and prescribes nutraceutiwho integrate chiropractic cals manufactured by Metagentechniques and physiotheraics, a research-based company pies with advice in preventative that is recognized worldwide for care, nutritional health, exerits high standard of quality, pucise and proper ergonomics. rity, safety and effectiveness. Chiropractic is a natural During the initial evaluaform of health care that fotion, each patient articulates his cuses on the whole body and personal goals, and the practhe relationship between the titioner assesses the patient’s structure of the spine and the Dr. Robert Sedlor and Dr. Catie McArdle with their children. current condition and starts to function of the nervous system. develop an individualized treatment plan. A goal may be It is a conservative, non-invasive form of restoring the body to its optimal state of well-being. Chiropractors use to get off pain medication or something as simple as being able to garden or do some other activity. their hands to manually manipulate the musculoskeletal “Every patient comes in with a different goal,” says system, without using drugs or surgical intervention. The McArdle, “whether it be picking up their grandchildren, spinal adjustments correct the misaligned vertebrae and help to restore nerve function to allow the body to heal on or running a marathon. We strive to get patients healthier so they can achieve that goal.” its own. The patient-tailored treatment plan incorporates Although most patients seek treatment for neck and proper care of the self and spine at home, including back pain, sciatica and headaches, chiropractic care stretching and strengthening exercises, as well as ergocan alleviate neuro-musculoskeletal dysfunctions in the nomic changes, such as sleeping and sitting positions. extremities and sports-related injuries. Chiropractic adIt’ll also include physical and systematic re-evaluations, justments can help alleviate stress, which might include so adjustments can be made if needed. muscle knots in the neck, back and shoulders. AdjustThe McArdle team offers chiropractic care for all ments can also influence the immune system by targeting ages and recently celebrated its one-year anniversary at the nerves that may be blocking immune response. their new location, in Johnston. Both McArdle and Sedlor apply various techniques and tools, such as flexion-distraction, trigger point therMcArdle Chiropractic, located at 2013 Plainfield Pike, apy, myofascial release and physiotherapy. Flexion-disJohnston, RI, is open six days a week with both early morntraction therapy, for example, is performed on a segmented table that moves. Combined with the movements ing and late evening appointments and welcomes new patients. For more information or to make an appointment, call of the table, chiropractic manipulations stretch and decompress the spine to relieve back, leg, neck or arm pain. 401-383-3400 or visit McArdleChiropractic.com. See ad on page 11 and Resource Guide on page 34. Physiotherapies complement manual adjustments and can help to decrease the healing time of an injury, Wendy Nadherny Fachon is a frequent contributor to Natustrengthen muscles and reduce muscle spasm, pain and ral Awakenings magazine. inflammation. Physiotherapies include electric muscle Be sure to let our advertisers know you found them in

December 2023

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The Grace of Giving and Receiving Healing Through Generosity by Carrie Jackson

In today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity. A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter. 18

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Facilitating Health Care Gratitude is often felt the most by those that have been helped through a loss or trauma. When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls. Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate. “If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege. In 2013, she founded eFundYourHealth.org, a South

Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate experts in the integrative and alternative health community who want to change the world,” she explains. Patients apply for grants for the care they need that is not covered by insurance. They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest. According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says. Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her. “When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you. Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given. “Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

Leveraging Art for Positive Outcome Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous employer from a teenage job funded her college tuition,

tion.o unda ichfo estre thew eich/ Westr Ruth

Generosity is often shared by the very people that have been on the receiving end. For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for lead poisoning. Unable to find housing on such short notice, Holly lived for six months with her children in a nearby shelter and was transformed by the experience. “It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment. When we moved out, I wanted to share that feeling and generosity with others.” Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses. Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table. While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says. Much of the food is donated from nonprofits, such

Feeding the Hungry

she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources. A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism. “Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains. “We fund a lot of early adopters with big ideas that need investigating. We are

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December 2023

especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.” The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thought-provoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

Spreading Holistic Hope and Gratitude When Suzan Walter co-founded the American Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live. “During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died. 20

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Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes. “We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.” In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill.

EDUCATE. CONNECT. THRIVE. Make an IMPACT in your community. Place your ad here! Contact Lauri:

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Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com.

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December 2023

Customized Nutrition Meeting Individual Needs by Alora Frederick, RDN, LDN

There is an epidemic of confusion about nutrition-related advice which makes the pursuit of wellness a daunting experience for many. The general public receives conflicting, ever-changing nutrition advice while also being marketed with myriad supplemental remedies. It’s no wonder then that many individuals stay get stuck in a vicious cycle of feeling unwell and not getting clear answers to what their body is craving. This is where the concept of precision nutrition may prove to be helpful. The philosophy behind it is that each body and each person will have a unique and different response to specific foods and nutrients. What is optimal and nourishing for one person is not a guarantee for another. The concept of precision nutrition has been better understood through studies such as the PREDICT 1 trial, which focused on the individual response to food between genetically identical people—twins. There was found to be substantial variations in how each person responded to the same food including variations in blood sugar response, triglyceride levels in the blood and alterations to the bacterial profile of the microbiome. Precision nutrition recommendations stem from the evaluation of an individual’s DNA, microbiome, glucose responses to foods, stress levels, lifestyle and more. The method is about going beyond general health recommendations or beyond trending and flashy diets to find a personalized and more precise approach to acquiring wellness in the body. The body is a delicate mosaic of thousands of unique biological reactions. What will nourish and assist one body’s unique biological process may be neutral or even harmful in another body. Some examples of this include the ketogenic diet is able to ameliorate seizures in someone with epilepsy, but long term can lower levels of beneficial microbes in another individual. Magnesium citrate is a form of magnesium that can be wonderfully helpful in aiding chronic constipation, but for some it may contribute to diarrhea. Fortunately, there are practical steps to discover the personalized needs of each individual body, the first being getting to know one’s body better. Principles from Intuitive Eating may prove to be helpful for this endeavor. It’s an approach to eating that fosters a 22

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positive relationship with food and the body. A few principles include rejecting the diet mentality, honoring hunger and fullness cues, and honoring our health. This includes eating foods that we know will make us feel good, as well as foods that we simply enjoy. Borrowing a few elements from Intuitive Eating is a great starting place when looking to foster a deeper understanding and connection with our bodies. The use of a Continuous Glucose Monitor (CGM) is an excellent resource for understanding how blood sugar levels in the body respond to specific foods. Typically, CGMs are only prescribed for individuals with Type 1 or Type 2 diabetes. Fortu-

nately, they can be ordered through some functional practitioners, so anyone can examine their blood sugar patterns. Comprehensive stool samples are also a helpful data point for getting a snapshot of someone’s microbiome. The strong influence the microbiome has on the metabolism of food as well as overall wellness makes it worth exploring. Lastly, having the ongoing support of a registered dietitian is critical. Dietitians help clarify nutrition-related research, debunk trends that may be more harmful than helpful, help us work around food intolerances and sensitivities, and most importantly, they create personalized, precise nutrition plans

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for each individual. Precision nutrition hopes to discourage the random adherence to the latest diet trend and to give respite from the rigid dogma of many dietary interventions. The approach instead aims to support an individual’s unique physiological blueprint. 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 20 and Resource Guide on page 35.

December 2023

green living

Clothing Donation Tips Understanding Where Secondhand Items Go by Kelcie Ottoes

Donating clothes feels good because we expect it to help someone else. More than 70 percent of the global population wears secondhand clothing. These purchases can extend the life of the garment, reduce textile waste and ameliorate the clothing industry’s impact on the environment. However, not all donations get a second home.

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In the United States, 85 percent of textile products are discarded and end up in an incinerator or landfill. The U.S. Environmental Protection Agency estimates that Americans create 16 million tons of textile waste every year. Globally, the textile industry accounts for 10 percent of global greenhouse gas emissions. The remaining 15 percent of used clothing passes through charities, salvage buyers, recycling facilities and sometimes other countries before it reaches the end of its life. Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet. The journey for donated clothes depends on its condition and where it was donated. The National Institute of Standards and Technology estimates that 20 percent of donations are directly sold at thrift and charity outlets. Once it hits the racks, the donated clothing has a couple

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pixie mfr/shutterstock.com

What Happens to Used Clothing

of weeks to a few months to sell before it is taken to salvage buyers. Of the remaining 80 percent of donated clothing, the largest portion is exported for reuse or resale. The U.S. exports more than 700,000 tons of used clothing every year, with most going to Latin America and Africa. The remaining donations are either recycled into new textiles or repurposed as industrial rags, home insulation or stuffing for upholstered furniture and car seats.

Donating Tips

Before donating to an organization, assess the quality of the item. “The rise in fast fashion means that consumers are choosing to purchase a higher volume of clothing overall, meaning more is ending up in donation bins,” says Erin Houston, co-founder of WearWell, an ethical and sustainable marketplace for clothing and other goods. “But because fast fashion pieces are notoriously poorly constructed, that item that was worn only a few times might only last the next person a couple of wears before it begins to fall apart.” If the piece is fast fashion, consider donating it directly to a textile recycler, provided it is not made of synthetic fibers. Otherwise, try to find a new home for the unwanted piece first. Host a clothing swap or post on a local buy-nothing page to find neighbors that need the items. Look for entities that specify where the donated item will be redistributed. “With organizations like I Support The Girls [ISTG], a donor knows exactly where their donations are going,” says Dana Marlowe, ISTG founder and executive director. “We can handle the quality control ourselves and ensure that as little as possible ends up as waste or is recycled improperly. As a hyper-focused nonprofit that narrows in on gently used bras of all kinds, we don’t have to sort through every clothing and product type under the sun.” If there isn’t a hyper-specific donation center for an item, consider one of the following options:

 LOCAL THRIFT STORES AND SECONDHAND SHOPS resell gently used, wearable items.  ANIMAL SHELTERS take blankets, sheets and towels for kennels.  WOMEN’S SHELTERS accept gently used items, especially professional attire.  SCHOOLS need children’s jackets, hats, gloves and pants.  HOMELESS SHELTERS AND CHURCHES hold clothing drives to fulfill community needs.  VINTAGE STORES are ideal for items that are simply outdated.  NATIONAL ORGANIZATIONS like Goodwill or Salvation Army resell donations. Most donation centers have guidelines to ensure they can use or redistribute the items. While dropping off clothes, don’t forget to browse the racks and buy an item or two to support the outlet. Avoid roadside bins and overseas donations. These are often textile recycling companies that pose as charitable organizations, and wearable clothes are downcycled into rags, rather than re-worn. Clothes sent overseas are often resold at bargain prices, but potentially at the cost of local manufacturers. Imported used clothing can also be a local environmental burden. In Ghana, the world’s largest importer of secondhand clothing, an estimated 40 percent is considered unsellable, and 70 percent of those items are illegally dumped, resulting in environmental damage to rivers and seas. Certain items shouldn’t be donated and may need to be recycled or thrown out, such as clothing with tears, stains, odor, mold or dirt, as well as, for sanitary reasons, underwear, socks and worn-out shoes. Kelcie Ottoes is a writer for sustainable businesses and contributor to Natural Awakenings.

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December 2023

Tips for Safe Technology Holiday Gifting

Many scientific studies about the health risks of using wireless technology have prompted people to seek ways to reduce or eliminate electromagnetic frequency (EMF) and radio frequency (RF) exposures. According to Physicians for Safe Technology, approximately 2 million people in the U.S. are prevented from participating in society or work because they are unable to function in a wireless space. They experience headaches, dizziness, nausea, heart palpitations and/or poor concentration, and most of them have no idea why. Those that determine the cause of their symptoms to be wireless radiation can eliminate their exposure to wireless and find relief within the first 24 hours. Creating distance between oneself and a transmitter is one way to do this; hard wiring devices via ethernet cable is another. Turning off cell phones at night and switching to “airplane mode” while carrying them in a pocket will also lessen exposure. Massachusetts for Safe Technology (MFST) (Ma4Safe Tech.org) offers free educational webinars about wireless technology risk and safer solutions. Jeromy Johnson, an electrically sensitive engineer, left a successful career in Silicon Valley and established a website emfanalysis.com, which provides comprehensive blueprints to help solve almost any EMF problem. He cautions people about personal protection products (stickers, 26

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pendants, bracelets) that promise to harmonize, neutralize or otherwise clear the surrounding environment of EMF radiation. He attests that these products merely work as a placebo and give a false sense of protection that could actually prove harmful over time. Safe technology products make great gifts to help loved ones create a healthier home environment. RF meters, which help make “the invisible become visible”, measure EMF levels in home, school, business and industrial settings to help identify areas where exposure should be reduced or avoided. There also are EMF books with options available for all readings levels. The Safe and Sound Classic II is the most accurate and easy to use RF meter at an entry-level price. This pocket-sized unit detects frequencies between 200 MHz and 8Ghz, covering 3G, Wi-Fi, 4G and low-band to midband 5G. Eight lights provide detection of RF levels from 1 to 1,000,000 milliwatts per square meter. Suggested retail: $169. The Safe and Sound Pro II is a professional quality RF meter that provides more information, yet is also easy to use. The organic light emitting diode (OLED) digital display simultaneously shows peak, max and average

Photos supplied by Wendy Nadherny Fachon

by Wendy Nadherny Fachon

readings. The meter has a headphone port and a micro-USB port to add power and measure continuously. Suggested retail: $399. Both models are marketed by Safe Living Technologies and include a carrying case, Building Biology Guidelines sheet, instruction manual and certificate of calibration. See ad on this page. The Wishing Tree, by Chris McPhie and Scott Ricker, and illustrated by Ethan Roffler, is a young family’s introduction to Building Biology and the science of healthy homes. When their mom becomes sick, Stephen and Paula seek out the mysterious Wishing Tree for help. A downloadable eBook version is available free through hoopladigital.com, a public library service. EMF Practical Guide by Lloyd Burrell explains the simple science of protecting oneself, healing chronic inflammation and living a naturally healthy life in a toxic electromagnetic world. Suggested retail: $19.99. The Invisible Rainbow by Arthur Firstenberg is the groundbreaking story of electricity, which exposes its real impact on the biosphere and human health. Suggested retail: $21.27. Reviews of these and other EMF books are available at SafeLivingTechnologies.com. The JRS Eco Wi-Fi Router (jrseco.com) is a top-ofthe-line wired router for those that like to maintain a WiFi option. It has a simple on/off button. When the Wi-Fi is on, the RF emissions are 90 percent lower than a typical

router. It only radiates when a device is connected to it, which can help reduce the overall radiation frequency levels. Suggested retail: $239.24. The iBrain Airtube headset (Lessemf.com) eliminates the EMF exposure emitted by a wired headphone or wireless earbuds while also creating distance between the head and a transmitting cell phone. The simple earbud style with soft rubber cushions fits easily and provides high-quality sound. With a 39-inch cord and built-in microphone, it provides more privacy than using speaker phone mode. Suggested retail: $24.95. A headphone jack adapter may be required. Suggested retail: $9.99. Wired low-EMF baby monitors are preferable to wireless ones, which produce unnecessary EMF exposures for infants. Less EMF has a model that is simple to install. It has a camera and microphone to mount near the infant’s crib and is attached to a screen via a 50-foot cable. This eliminates having a powerful microwave antenna right next to a sleeping child. Suggested retail: $299.95. Considering these tech products and publications will lead gift givers and receivers along a safer life journey of discovery. Wendy Nadherny Fachon hosts the Story Walking Radio Hour and has produced a series of three podcasts on environmentally safe technology with Cecelia Doucette, executive director of MFST. Find the podcast links at StoryWalking.com. See ad on page 30.

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December 2023

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conscious eating

Holiday Parties for Every Diet How to Plan an Inclusive and Safe Feast by Madiha Saeed, M.D. Inclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table. “Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope. From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering. According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

Preparation and Communication With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. “Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen.com. “Speak to them in advance to gain insight into their needs, giving yourself 28

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enough time to plan your menu and shop for any unique ingredients you might need.” “To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei. “Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

Food Allergies Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders. DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats. Replace butter with coconut oil, olive oil or plantbased butters. EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs. PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities as peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes. TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts. Coconut or dried fruits can add texture and flavor. Roasted

chickpeas are a crunchy, nutritious alternative.

cheese substitute. Replace dairy with plant-based milks.

SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be used as alternatives to fish and shellfish in recipes. Vegan fish substitutes are also available.

VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts.

GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Cross-contamination is a concern; choose products that are labeled gluten-free. Use gluten-free flour to thicken gravies. SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used. SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes. MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes.

Restrictive Diets Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions. VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a

PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup. KETOGENIC: Common low-carb, high-fat alternatives include nonstarchy vegetables, such as cauliflower, and sweeteners like stevia or erythritol. LOW-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk. HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcohol-based flavor extracts with real vanilla beans. KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition. Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Happy Holidays from

All of Us at

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December 2023

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YIELD: 25 COOKIES

Anti-Inflammatory Chicken YIELD: 4 SERVINGS ¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced

3 cups almond flour ½ cup nut butter of choice ½ cup honey 3 eggs 1 tsp baking soda 1 tsp salt 1 tsp cinnamon 1½ cups baking dates, pitted and chopped

Heat oil in a skillet over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates.

Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough. Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving.

Recipe reprinted with permission of Madiha Saeed, M.D.

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Stanislav Sablin from Getty Images/Canva Pro

Date Cookies

Graytown from Getty Images/Canva Pro

Stir-Fried Okra YIELD: 4 SERVINGS 16-oz package of frozen, cut okra ¼ cup olive oil 1½ medium tomatoes, chopped 1 medium onion, sliced ¼ tsp finely diced fresh ginger 1 tsp chopped garlic clove 1 tsp salt ¼ tsp black pepper ¼ tsp turmeric powder ½ tsp paprika powder ¼ tsp cumin powder Preheat oven to 400° F. Bake okra until lightly brown on unbleached parchment paper that has been sprayed with a bit of oil. Remove from heat and set aside. In a medium, ceramic skillet, sauté sliced onions in the oil until they start to become transparent. Add tomatoes and spices and mix. Incorporate the baked okra to the tomato-onion mixture and cook for 25 minutes on low heat. Recipe reprinted with permission of Madiha Saeed, M.D. Be sure to let our advertisers know you found them in

December 2023

healing ways

Exploring Intermittent Fasting

Tips and Benefits for Improved Health by Steven Masley, M.D., FAHA, FACN, CNS

How Intermittent Fasting Works IF influences the body’s blood sugar control, energy production, gut bacteria load and hormone levels. When abstaining from food for a period of time, the body begins to rely on fat stores for cellular fuel. This shift in energy metabolism also allows for enhanced autophagy, a process that removes damaged cellular components and promotes cellular renewal and repair.

Regimen Types

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Selecting a Regimen All forms of IF have similar health benefits. Each approach has its own merits, and it is crucial to choose the one that aligns with personal goals, lifestyle, fasting tolerance and overall well-being. Before adopting an IF routine, it is important to consult with a healthcare professional. The easiest approach for many people is TRF, where eating stops at 9 p.m., breakfast is limited to coffee or tea without sugar or milk and eating resumes at noon. TRF has been shown to have similar benefits if followed every day or even just three days per week. Fasting for a minimum of 12 hours provides some benefits,

Food Photo Master/shutterstock.com

Fasting has long played a role in major religions, but we did not begin to understand it from a scientific standpoint until Yoshinori Ohsumi, a Japanese cell biologist, discovered how cells recycle and renew themselves during fasting, for which he was awarded a Nobel Prize in 2016. Since then, multiple clinical trials have proven the health benefits of intermittent fasting (IF).

 TIME-RESTRICTED FEEDING (TRF) involves limiting the daily eating window to a specific period, typically eight to 10 hours, followed by a fasting period of 14 to 16 hours. This regimen can be followed daily or limited to a few days per week.  ALTERNATE-DAY FASTING involves alternating between days of normal caloric intake and days of severe calorie restriction.  5:2 DIET entails consuming a normal diet for five days and restricting calorie intake to 500 to 600 calories on two non-consecutive days.  THE WARRIOR DIET involves fasting for 20 hours followed by a four-hour eating window, typically in the evening.

but a fasting period of 15 hours or more often yields greater benefits. The best fasting hours depend on an individual’s work schedule and goals. Some individuals may find it more convenient to begin their fast in the evening and skip breakfast, while others prefer to omit dinner and have an early lunch, thus extending their overnight fast. The most critical factor is finding a pattern that can be maintained consistently.

Benefits of Intermittent Fasting

improve cell regeneration in tissues and protect against the toxic effects of chemotherapy. Safety and Other Considerations Intermittent fasting is generally considered safe for most healthy individuals. However, young children, pregnant or breastfeeding women, and individuals with epilepsy, a history of eating disorders and those taking medications that can lower blood sugar levels should exercise caution or avoid fasting altogether. While intermittent fasting can offer

numerous benefits, some individuals may experience increased hunger and food cravings, poor sleep quality, an excessive drop in blood sugar levels in individuals prone to hypoglycemia and adverse effects on hormonal balance, especially for women that are menstruating. Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart TuneUp. Learn more at DrMasley.com.

Intermittent fasting has been associated with numerous health benefits, including enhanced cognitive performance, weight loss, reduced cardiovascular risk factors and better blood sugar control. A study published in Cell Metabolism suggests that IF might correct circadian rhythm disruptions, which are believed to play a role in the progression of Alzheimer’s disease. The researchers found that IF improves memory and reduces the accumulation of fibrous amyloid proteins in the brain. Other studies have also found that IF enhances memory, attention, brain processing speed and cognitive function. Multiple randomized clinical trials have shown that intermittent fasting is effective for modest weight loss, varying from five to 15 pounds, as well as reductions in waist circumference, body mass index and cardiometabolic risk factors. IF is a safe dietary option to improve several markers of cardiometabolic health. A meta-analysis of 130 randomized clinical trials of subjects following all forms of IF showed improvements in insulin sensitivity, plus improvements in weight, cholesterol profiles, fasting blood sugar levels and blood pressure control. These findings suggest that IF is effective in helping to prevent heart disease. An article in the Journal of Restorative Medicine highlighted the potential benefits of IF in preventing and treating cancer, although more research is needed. The authors noted that IF can promote recycling of cells, enhance DNA repair in normal cells, Be sure to let our advertisers know you found them in

December 2023

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.

Akashic Consulting INTO THE AKASH WITH ASTRID! 401-617-8074 AstridMeijeruic@gmail.com rihha.org

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We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 2.

THE FLOSSERY

Dr Yasmin Chebbi, DMD, FAGD, D-ABDSM 32 South St, Ste. 100 Waltham, MA 02453 781-894-0500 MyFlossery.com Minimally invasive and holistic dental services and integrative dental care focused on prevention and root causes of issues. Dental services include amalgam removals, ozone, TMJ treatment, cavitations, ceramic implants, biological orthodontics and more. See ad, page 10.

MCARDLE CHIROPRACTIC AND WELLNESS CENTER Catherine McArdle, DC Robert Sedlor, DC

2013 Plainfield Pk, Johnston, RI 02919 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, page 11.

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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.

Chiropractic MALCHAR CHIROPRACTIC AND WELLNESS CENTER 33 College Hill Rd, Bldg 30C Warwick, RI 02886 401-826-7600 MalcharWellness.com

MCWC offers a variety of services, which include chiropractic care, nutrition, homeopathy, total body modification, activator methodology, auto, sports and work injuries, applied kinesiology, contact reflex analysis and Graston technique. Dr. Malchar and Dr. Boudreau, as well as supporting staff, are here to support you along your wellness journey.

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Benjamin B. Blackett 401-855-2008 Benjamin@ACreativeHealingPlace.com Facebook.com/BenjaminBBlackett ACreativeHealingPlace.com Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “Morning Mindset Book Studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad, page 8.

TAKE THE LEAP COACHING

Kim Childs 1025 Mass Ave, Arlington, MA 02476 617-640-3813 Kim@KimChilds.com KimChilds.com Need help clarifying and realizing your desires? Asking “What’s next?” or “How do I get started?” Kim is a certified life and career coach specializing in Positive Psychology, creativity and midlife transitions, to help clients create more personally fulfilling, meaningful and empowered lives. Initial consultations are free.

Colon Hydrotherapy

JOHNSON COMPOUNDING AND WELLNESS

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

577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad on page 20.

Energy Healing QUANTUM ENERGY WELLNESS, LLC 693 Quaker Ln, West Warwick, RI 02893 401-228-9100 QuantumEnergyWellness.net

BIRD’S HILL COMPOUNDING PHARMACY

401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.

DINNO HEALTH

Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our four independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 7.

The EESystem generates multiple bio-active life enhancing energy fields, including “scalar waves” which can allow cell regeneration, improve circulation and immune function, reduce inflammation, relief from pain, detoxify the body, elevate moods and more. See ad on page 3.

Floatation Therapy DRIP LUXURY FLOAT SPA

134 Taunton Ave, East Providence, RI 02914 401-827-1766 Info@DripRI.com DripRI.com Offering the best form of relaxation in New England. Drip luxury float spa is the place to go when you need to have a timeout from your everyday stresses. Relax in complete silence while floating in 11 inches of water with 1,000 lbs of Epsom salt. See ad on page 3.

Frenectomy (Tongue/Lip Tie Release)

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 20.

Gut Health REBALANCE YOUR ROUTINE

Jessica Liggero, HHP, SIBO Practitioner 617-459-8114 RebalanceYourRoutine.com A virtual Holistic Health Coaching Service that focuses on improving gut health, SIBO and detoxification by making changes to your daily habits and by integrating the best herbal supplements for your individual needs. See ad, page 29.

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 supplements & protein powders, incense, smudging supplies and candles made with essential oils. Natural pet care food & supplements. Open Mon-Sat, 10am-5pm. Visit website for more information.

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

Dr. David uses the latest technology available to diagnose and treat infants as well as children and adults. She has extensive training in the fields of functional release, airway dentistry and myofunctional therapy. See ad, page 2.

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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.

Hypnotherapy KARUNA INTEGRATED WELLNESS & SPA

Michelle Douglas 351B Centre St Jamaica Plain, MA 02130 617-398-7101 Info@KarunaIntegratedWellness.com With 17 years as a massage therapist, we specialize in using hypnosis to treat chronic pain. We also offer facials, waxing and proudly present our unique offering: The Hypno Spa Experience: The future of skincare. See ad, page 21.

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, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 23.

Integrative Wellness Resources THE FLOSSERY

32 South St, Ste. 100 Waltham, MA 02453 781-894-0500 MyFlossery.com Health at The Flossery: Integrative health services with our experienced clinicians focuses on root causes of illness, prevention, and cures, not just management of disease. Personalized healthcare in a calm and soothing environment to thrive in optimal health. See ad, page 10.

IT’S MY HEALTH

Marie Bouvier-Newman 1099 Mendon Rd, 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 12.

Intuitive Arts NJP TAROT

Nicole Pirani NJPTarot.com Instagram.com/njptarot Tiktok.com/@njptarot Nicole uses the tarot cards to help clients intuit their own life paths, clarify life situations, make difficult decisions or simply let go of fears. Think of the reading as a mini-brainstorming session with a trusted mentor/friend. Sessions are positive and heartfelt with a touch of humor.

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Ionic Foot Bath QUANTUM ENERGY WELLNESS, LLC Carleen Christopher 401-228-9100 QuantumEnergyWellness.net

This ionic detox is a therapy that uses negative ions to cleanse the body. The ions attach themselves to the toxins and then are flushed out through the feet's reflex points. See ad on page 3.

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

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

Naturopathic Medicine ANASA PERSONALIZED MEDICINE Chrysanthi Kazantzis, ND, MS 245 Waterman St, Ste 308 Providence, RI 02906 401-484-1882; AnasaMedicine.com

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

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 individuals to restore balance in the body. Specializes in customizing medications to meet individualized needs of patients, and he suggests nutritional supplements, natural products and homeopathic remedies to aid in faster healing and recovery. See ad on page 20.

Organic Hair Care

Personal Training

Sleep Therapy

THRIVE MEDICAL FITNESS

TMJ & SLEEP THERAPY CENTRE OF NEW ENGLAND

1658 GAR Hwy, Ste 1, Swansea, MA 02777 401-440-5785 ThriveStudio.org A private medical fitness studio that offers a holistic approach to health and fitness for each unique individual. We offer classes, private instruction, stretch and bodywork for recovery, virtual training for remote clients, and nutritional coaching. We specialize in customized training for those with medical conditions and disabilities to break physical barriers. See ad on page 21.

Raindrop Therapy

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

QUANTUM ENERGY WELLNESS, LLC

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. 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.

Carleen Christopher 401-228-9100 QuantumEnergyWellness.net

Raindrop Technique is a sequence of anointing with oils that brings structural and electrical alignment to the body in a relaxing and invigorating manner through the power of essential oils. The oils can improve overall bodily function. See ad on page 3.

Reiki BOSTON REIKI MASTER

Past Life Regression BLUE FEATHER HEALING PAST LIFE HEALING/HYPNOTHERAPY Carolyn Paré 401-262-6998 BlueFeatherHealing333@gmail.com BlueFeatherHealing.net

Group sessions offer guidance to another life to gain a brief review of that time. Individual sessions offer detailed investigations into other lives and deep healing of trauma/wounds from those times.

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.

Special Thanks to Dole & Bailey

for supporting us with home delivery in their customer orders. We appreciate you very much!

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 back cover.

Spiritual Centers CENTERS FOR SPIRITUAL LIVING SOUTH COASTAL, MA TEACHING CHAPTER Barbara M. Fuyat 401-793-1753 Barbara@CSLSouthcoast.org CSLSouthcoast.org

We are a warm, welcoming community studying the Science of Mind, a philosophy and a way of life that embraces all spiritual paths, sexual orientations, ethnic backgrounds and ages. We believe we are all connected. It is in this oneness that we come together in nature, celebration, services, classes, workshops to understand our own spiritual magnificence and choose to live in love, peace and equality. Our vision is a world that embraces and empowers each and everyone. Everyone includes you. See ad, page 25.

Wellness Centers THE IVY DRIP BAR AND WELLNESS CENTER

7 Brighton St, Belmont, MA 02478 617-221-5070 TheIvyDripBar@gmail.com The Ivy Drip Bar offers IV nutrient infusions and aesthetic treatments. Infusions include “Meyer’s Cocktail,” immunity, inner beauty, hangover, recover and performance. IV therapy helps with dehydration, athletic recovery, immune booster, hangovers and malabsorption ailments. See ad, page 10.

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December 2023

COMING UP!

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 7.

HEALTH & WELLNESS JANUARY

Yoga & Tai Chi TIME FOR YOU YOGA

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

HEART-HEALTHY LIFESTYLE FEBRUARY

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.

GREATER BOSTON AND RHODE ISLAND COMMUNITIES

CALENDAR OF EVENTS FOOD & NUTRITION MARCH

To get your ad in, contact Lauri today! 401-996-8935 Lauri@NA-GBRI.com 38

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Please visit our website, NA-GBRI.com/calendar for calendar listings and special events. Be sure to confirm events with the event host prior to the scheduled date of the event.

Submit events at: NA-GBRI.com/events/new

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