February 2019 Natural Awakenings BuxMont PA

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

RECIPES A HEART WILL LOVE

Heart of Essential Oils for Pets a Woman How to Use Them Safely

Investing for Good

The Right Choices How to Align Money With Values Keep It Strong

February 2019 | Bucks & Montgomery County, PA Edition | NABuxMont.com

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Healthy Food Samples Natural Products for Personal & Home Care Massage, Reiki, Reflexology, More Angelic & Intuitive Readings Yoga & Meditations Sponsored in part by

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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Contents 16 HEART OF A WOMAN The Right Choices Keep It Strong

22

20 KEN PAGE

on Making Love Last

22 RECIPES A

HEART WILL LOVE Tasty Ways to Boost Heart Health

28 WARMING UP

FOR WINTER SPORTS

28

Sure-Fire Ways to Get Fit

30 SOOTHING ANXIOUS KIDS

Natural Remedies Restore Calm

33 A COMMON HEART SONG

Whales Point the Way

34 INVESTING FOR GOOD How to Align Money With Values

36 AMAZING EMBRACE ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 267-544-9585 or email Publisher@NABuxMont.com. Deadline for ads: the 5th of the month.

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Deadline for calendar: the 5th of the month.

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30

The Healing Power of Hugs

38 ESSENTIAL OILS FOR PETS

How to Use Them Safely

DEPARTMENTS 6 news brief 7 health briefs 11 film brief 13 eco tip 14 global briefs 20 wise words 22 conscious eating 28 fit body

30 healthy kids 32 teen voices 33 inspiration 34 green living 36 healing ways 38 natural pet 40 local yoga 42 calendar 43 classifieds 46 resource guide

letter from publisher

HEALTHY LIVING HEALTHY PLANET

Spread the Love Sitting at my desk, waiting for yet another snow storm to blanket the area, I’m letting my mind wander as it always does when faced with a blank sheet of paper.

Suddenly the question drifts up from my deep inner brain: Just who is St. Valentine anyway?

St. Valentine is an interesting character, mostly because we don’t know much about him. Accounts differ and legends abound, but reliable information is on the short side. We do know he is the patron saint of lovers, epileptics and beekeepers. We also know that a lovers’ festival bearing his name dates back to the 14th century. And anyone who can achieve that type of recognition over seven centuries is okay in my book.

In our pages this month, we honor the heart through highlighting heart-healthy choices for women, the power of hugs, the heart song of whales, boosting heart health through tasty recipes and, naturally, how to make love last.

From the 1300s on, Valentine’s legacy has been spreading the love and helping love last. Over 25 years, Natural Awakenings has been helping to spread the love, too—to people, pets and planet. Let’s all join in. Spread love. Spread peace.

Happy Valentine’s Day to all!

BUCKS / MONTGOMERY EDITION PUBLISHER Joe Dunne Publisher@NABuxMont.com • 908-405-1515 MANAGING EDITOR Melanie Rankin Editor@NABuxMont.com• 850-466-8322

CALENDAR EDITOR Kevin Rankin COPYEDITOR Julie Vitto DESIGN & PRODUCTION Melanie Rankin

SALES & MARKETING Joe Dunne

SOCIAL MEDIA Megan Connolly

YOGA SECTION Rosie Lazroe

Rosie@NaturalAwakeningsNJ.com • 732-596-7384

ACCOUNTING/BILLING Asta Dunne Asta@NaturalAwakeningsNJ.com

CONTACT THE PUBLISHER Joe Dunne Cell: 908-405-1515 • Fax: 877-635-3313 Publisher@NABuxMont.com NABuxMont.com Visit our Facebook page for the latest health updates and information, or to post your events and comments.

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ART DIRECTOR Josh Pope NATIONAL ADVERTISING Kara Cave Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2019 by Natural Awakenings. All rights reserved.

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Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

The content herein has not been evaluated by the Food and Drug Administration and is not meant to treat, diagnose, cure or prevent any condition.

Statements are the opinion of the author/speaker.

Check with a healthcare professional regarding the appropriate use of any treatment.

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Natural Awakenings is printed on recyclable newsprint for the environment.

February 2019

5

MAKE PAIN A PART

news brief

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piritual teacher, channel and healer Amaya Victoria is offering a weekend of healing, Sacred Medicine for Your Soul, from March 22 to 24 at Soulutions for Daily Living, in Newtown.

Individual sessions are available from 11 a.m. to 4 p.m. on March 22 and 10 a.m. to 3 p.m. on March 23. Participants can choose between Heartspeak Healing and Personal Channeling sessions, detailed descriptions of which are available on AmayaCenter.com.

Three workshops are being offered, including a March 23 workshop, Willow Wind Dreamer Presents: A Circle for Our Ancestors, 4 to 6 p.m.; and two March 24 workshops, The Gathering of the Masters Group Channeling: Specifically for the Energetic of Spring, 1 to 3 p.m., and A Selenite Journey: The Rising of the Heart of the Mother, 4 to 5:30 p.m.

Amaya Victoria showed “otherworldly” gifts at a very young age, but it wasn’t until her mid-teens that she discovered literature that spoke to those gifts and ushered her into a lifetime journey with spirit. She has been in practice for more than 38 years, learning from many teachers along the way.

Cost: Heartspeak Healing $160; Personal Channeling $185; Workshops $50 each, with $10 discount for multiple workshops.

Location: 126 N. State St., Newtown. To register (required), call 215-968-9750.

For more information, visit SoulutionsFor DailyLiving.com (calendar) and Amaya Center.com. See ad, page 18.

Bitter Melon Eases Knee Pain

Shamaan/Shutterstock.com

Zinc Combo Fights Aging Diseases When zinc, a trace mineral, is combined with tea, coffee, chocolate and other foods that contain specific antioxidant compounds, it boosts protection against the oxidative stress linked to aging and diseases such as dementia, cancer and heart disease, report researchers from Auburn University, in Alabama, and the University of Erlangen-Nuremberg, in Germany.

Zinc activates a plant compound known as hydroquinone, which boosts foods’ antioxidant properties. Hydroquinone alone cannot break down harmful free radicals, but when combined with zinc, a type of enzyme is created that helps prevent damage to organs and tissues.

Harmful Bacteria Linked to Certain Showerheads Harmful bacteria from the genus Mycobacterium have been shown to linger in showerheads and lead to lung infections through inhalation of steam. University of Colorado researchers analyzed 656 biofilms coating the inside of showerheads sent to them by volunteers throughout the U.S. and Europe, and found twice as much mycobacterium in showerheads from households receiving municipal water than in those receiving well water.

Chlorine disinfection

methods were suspected by the researchers. Plastic showerheads had levels that were, on average, two times lower than showerheads made of metal or metal and plastic components. “Hot spots” with high levels of mycobacteria—such as Hawaii, southern California, Florida, the upper Midwest and the mid-Atlantic states—generally overlapped regions where mycobacteriumrelated lung diseases are most prevalent.

Immigration to U.S. Lowers Healthy Gut Bacteria People in developing nations have much greater diversity in gut bacteria than Americans, but a University of Minnesota study of U.S. immigrants has found that six to nine months after moving to the U.S. and eating a Western diet, the gut bacteria of those from countries with predominantly non-Western diets changed to match gut bacteria typical of a Western diet, while their gut bacteria became less diverse and less healthy.

These effects increased with the duration of U.S. residence and were compounded across generations. The more “Westernized” a woman’s microbiome, the greater her risk of obesity.

February 2019

7

Maxal Tamor/Shutterstock.com

Bitter melon (Momordica charantia), a spiky, cucumbershaped fruit, has traditionally been used in Asian countries to lower blood sugar. Now, researchers at Universiti Sains Malaysia report that it can significantly improve symptoms and reduce the pain of knee osteoarthritis. Half of 75 patients were given a placebo and the other half 1,500 milligrams three times a day of a bitter melon supplement.

After three months, the bitter melon group had significantly fewer symptoms and less knee pain and analgesic use, as well as lowered body weight, body mass index and fasting blood glucose levels.

anat chant/Shutterstock.com

Dmitry Bruskov/Shutterstock.com

health briefs

Directory of Advertisers

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NATURAL FOOD ISSUE

Coming Next Month MARCH

Nutrition Upgrades plus: Managing Allergies

To advertise or participate in our next issue, call 908-405-1515 8

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health briefs Colon Hydrotherapy

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Screen Time Doubles Kids’ Risk of Anxiety and Depression Children and teens that spend more than seven hours a day on screens have twice the risk of being diagnosed with anxiety or depression compared to those that spend one hour a day similarly engaged, concluded a San Diego State University study of more than 40,000 youngsters.

Nuts Improve Blood Vessel Health Munching on almonds and walnuts significantly increases blood vessel dilation and reduces artery plaque, say West Virginia University scientists. In a two-day study, 27 overweight volunteers ate 77 grams of almonds (about 2.5 handfuls) along with their lunch one day; on another day, they ate 60 grams of walnuts (about two handfuls) with lunch. Measurements taken four hours after each meal found that both diets significantly increased blood vessel dilation and lowered markers of artery plaque. Both types of nuts also reduced heart rate and systolic blood pressure among the volunteers.

Pitipat Wongprasit/Shutterstock.com

Holy Basil Fights Tooth Infection Tulsi (Ocimum sanctum), an Indian herb also known as holy basil, has been proven effective in studies in reducing stress, lowering blood sugar and healing wounds.

Now, research from India’s Rishiraj College of Dental Sciences has found that tulsi essential oil, used as a disinfectant, significantly reduced infection levels following root canals of primary molars in a study of 40 children. Although a triple antibiotic cream had better antibiotic properties, the researchers recommended tulsi for longstanding infections and to avoid antibiotic reactions and overuse.

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To sign up for volunteer training, or for more information on volunteer opportunities, please call 866.821.1212.

February 2019

9

Eskymaks/Shutterstock.com

health briefs

Ashwagandha, a traditional ayurvedic herb, can significantly improve symptoms of subclinical hypothyroidism, a condition that affects many women, a new double-blind clinical study shows. Researchers from India’s Sudbhawana Hospital tested 50 patients that had high circulating thyroid-stimulating hormone (TSH) levels. For eight weeks, half were given 600 milligrams a day of ashwagandha; the other half were given a placebo. In the treatment group, TSH levels fell by more than 17 percent, T4 levels increased by nearly 20 percent and T3 levels increased by more than 40 percent. “Ashwagandha treatment effectively normalized the serum thyroid indices during the eight-week treatment period in a significant manner,” the report concluded.

Walnut Leaves Improve Diabetic Health In a double-blind study of 40 Type-2 diabetes patients, Iranian researchers gave half of them 200 milligrams of an extract of walnut leaf (Juglans regia) for eight weeks and the other half a placebo. Although the walnut leaf extract had no significant effect on their blood glucose levels or insulin resistance, it significantly lowered systolic blood pressure and body weight in the patients.

Sniffing Dogs Can Detect Malaria After years of worldwide decline, malaria is on a worrisome upswing, but researchers from Durham University, in the UK, have found a quick, non-invasive, 10

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low-cost detection method: dogs. Trained to sniff out malaria parasites in socks that West African children wore for one night, the canines correctly identified 70 percent among the infected and 90 percent among the uninfected children.

Peter Hermes Furian/Shutterstock.com

Ashwagandha Normalizes Hypothyroid Levels

Eric Isselee/Shutterstock.com

Practicing gratitude is a healthy habit, yet people often hesitate to write heartfelt thank-you notes to people that have touched their lives. Researchers at the University of Chicago and the University of Texas, in Austin, report that writers underestimate how much people receiving those notes are surprised, happy and appreciative.

The researchers also found that the letter writers were unduly concerned about their ability to express their gratitude skillfully. While the writers worried about choosing the right words, the recipients felt happiness simply through the warmth of the gesture.

TukkataMoji/Shutterstock.com

The Power of Thank-You Notes

Changing Landscapes

film brief

Climate Change Documentary Seeks Consensus

Michael Bloomberg at the special advance screening of Paris to Pittsburgh.

National Geographic Documentary Films, in partnership with Bloomberg Philanthropies and RadicalMedia, has released the new film Paris to Pittsburgh (free at NatGeoTV. com), a tribute to the impassioned efforts of individuals battling the most severe threats of climate change in their own backyards. Set against the national debate over the United States’ energy future and the Trump administration’s decision to exit the Paris Climate Agreement, the film captures what’s at stake for communities around the country and the inspiring ways Americans are responding.

The film, which premiered in December in 172 countries in 43 languages, is directed and produced by Emmy Award winner Sidney Beaumont and Emmy-nominated filmmaker Michael Bonfiglio.

It features local leaders and everyday citizens telling the stories behind climate-related recovery and resiliency. The documentary illustrates the tireless innovative efforts to reduce carbon emissions, including those in former coal boomtowns such as Pittsburgh, where Mayor Bill Peduto says, “There are now more jobs in renewable energy in the state of Pennsylvania than coal, natural gas and oil combined.”

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Copper device stops a cold naturally last holidays,” she said. “The kids had colds going around, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you first feel a cold People have used it on cold sores He asked relatives and friends to try coming on. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections.

Soon hundreds of people had tried it your airways and cause misery.

The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and to 2 days, if they microbes, such as viruses and bacteria, hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better.

Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. as a gift and called it “one of the best even save a life.

Tests by the Environmental Protecpresents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs.

People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of used to get colds after crowded flights. illnesses by over half, and saved lives. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed inventor Doug Cornell an idea. When times a day on travel days for 2 months. to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA8. a smooth copper probe and rubbed it Businesswoman Rosaleen says when Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses Cop- toll-free 1-888-411-6114.

“It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.

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eco tips

Tips for a Tree-Free Home Many Ways to Pare Down Paper Use

If one in five households switched to electronic bills, statements and payments, the collective impact would save 151 million pounds of paper annually, eliminating 8.6 million full garbage bags and 2 million tons of greenhouse gas emissions, according to the PayItGreen Alliance.

While computers continue to offer significant environmental benefits, there are other “tree-mendous” things we can do to conserve forest resources. n Paper bags can be substituted for plastic bags as trash can liners and serve as compost-ready receptacles for fruit and vegetable scraps. ChasingGreen.org describes many ways to reuse paper bags after cutting them along the seams; use them to wrap gifts and shipping boxes or let the kids paint or draw on them. n Use the blank side of sales receipts, envelopes, shopping lists and other paper scraps to jot down to-do lists, notes and more. The family can keep a small pile that everyone can tap into. n Replace paper napkins and towels with cloth napkins or portions of old T-shirts that can be washed and reused.

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n Choose paper products that are gentle on the Earth in how they are made. TreeZero Inc. (TreeZero. com) markets, supplies and distributes 100 percent carbonneutral paper made from recycled sugarcane waste fiber. n Consider “branching out” and help protect trees that are being threatened by overharvesting, development and the effects of climate change by supporting the Alliance for Community Trees (ACTrees.org), a national nonprofit that plants trees in communities across the nation.

Get the shovels ready to pitch in when the Arbor Day Foundation (ArborDay.org) celebrates its 148th annual tree-planting events on April 26—especially important this year due to the destruction of many trees from recent hurricanes and fires.

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Fish Revival

global briefs

Horse Sense

Wild Horses Ride Out the Storm North Carolina’s freeroaming wild horse herds on the Outer Banks have “ridden out” their share of storms. When Hurricane Florence struck the area in 2018, the Corolla Wild Horse Fund of Currituck County, where the herd lives, announced on Facebook, “The horses have lived on this barrier island for 500 years, and they are well-equipped to deal with 14

rough weather. They know where to go to stay high and dry, and are probably in better shape right now than most of us humans, who are scrambling with final preparations.” Historians believe the herds, which number about 100 horses, descend from those brought to the New World

by European explorers.

Instincts dating back five centuries compel the

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Guy42/Shutterstock.com

Insects around the world are in a crisis, and a new study published in the Proceedings of the National Academy of Sciences suggests that the problem is even more widespread than scientists first believed. In a pristine rain forest in Puerto Rico, the number of invertebrates—including moths, butterflies, spiders and grasshoppers—dropped 60-fold between 1977 and 2013, probably due to a fourdegree rise in average temperature. The lizards, birds and frogs that fed on them also seriously declined. In 2014, an international team of biologists estimated that globally in the past 35 years, the numbers of invertebrates such as beetles and bees had decreased by 45 percent.

Another recent study showed a 76 percent decrease in flying insects in the past few decades in German nature preserves. The food web may be being obliterated from the bottom: Insects pollinate three-quarters of our food crops, feed the birds and fish that are also consumed by larger species and are vital to the decomposition that keeps soil healthy and ecosystems running. “Nature’s resilient, but we’re pushing her to such extremes that eventually it will cause a collapse of the system,” Brad Lister, a co-author of the Puerto Rican study, told the New York Times.

Patricia Camerota/Shutterstock.com

Sharp Decline Threatens Ecosystem

Following the removal two years ago of an obsolete dam in Manville, New Jersey, American shad are successfully spawning in the lower section of the Millstone River.

The New Jersey Department of Environmental Protection (DEP) recently observed juvenile fish there for the first time since 1845. American shad (Alosa sapidissima) are the largest member of the herring family and are anadromous, as they spend most of their lives in saltwater, but return to freshwater rivers each spring to spawn. They played an important role in American history and economics.

New Jersey Department of Emvironmental Protection Commissioner Catherine McCabe says, “This species has an inherent tendency to recolonize once obstacles are removed from its migratory path.” During the Industrial Revolution, rivers were dammed for electric power and lakes, but during the last decade, dam removal has become a new call to action. Besides preventing fish migrations, dams also harm water quality in rivers by blocking water flow, trapping sediment and changing habitats.

Hein Nouwens/Shutterstock.com

Shad Return After 174-Year Absence

Bug Apocalypse

feral mustangs to either huddle on high ground, butts to the wind, or seek refuge in the maritime forest during storms, say experts. But news has come of a Shackleford Banks horse named Merlin that was fenced in an inundated quarantine site

during the storm, according to the Foundation for Shackleford Horses.

Merlin somehow survived, and it “may have involved swimming,” says Margaret Poindexter, president of the foundation that co-manages the herd on National Park Service land.

Bat Cave Rescue Art13/Shutterstock.com

Promising Progress Against Disease

A cold-loving fungus known as whitenose syndrome (Pseudogymnoascus destructans) originating in Eurasia, where bats evolved to develop immunity to it, began infecting 15 species of hibernating bats in North America in 2006. As the fungus grows over bats’ noses and wings, it disrupts their winter sleep, causing them to expend too much energy and burn up fat they need for winter survival. More than 6 million bats have succumbed to the disease so far. Some species are experiencing near total collapse: Little brown bat populations have been decimated by about 90 percent, while tricolored and northern long-eared bats are suffering losses of around 97 percent.

Ecologists thought the fungus might halt at the Rockies, but by 2016 it had made its way to Washington State.

A collaboration between the U.S. Fish and Wildlife Service, biologists, ecologists, mycologists, biochemists and other scientists at universities, NGOs and state, federal and tribal agencies have made significant progress in combating the fungus using genomics: Sequencing its genes has allowed them to determine its origin. Plans include treating the caves and mines in which the bats hibernate. It also appears that some species are developing resistance to the fungus or developing coping strategies, like waking up together every night to generate extra group warmth.

Mind Meld Triff/Shutterstock.com

Translating Thoughts Into Speech

Scientists are trying to translate speechparalyzed patients’ thoughts into speech using brain implants. The technique will potentially provide a brain/computer interface (BCI) to enable people with a spinal cord injury, amyotrophic lateral sclerosis, stroke or other paralyzing conditions to “talk” again. Experts think a system that decodes whether a person is silently saying yes, no, hungry, pain or water is now within reach, thanks to parallel advances in neuroscience, engineering and machine learning. “We think we’re getting enough of an understanding of the brain signals that encode silent speech that we could soon make something practical,” says Brian Pasley, of the University of California, Berkeley.

The first BCI read electrical signals in the motor cortex corresponding to the intention to move, and used software to translate the signals into instructions to operate a computer cursor or robotic arm. In 2016, scientists at the University of Pittsburgh went a step further, adding sensors to a mind-controlled robotic arm so it produced sensations of touch.

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February 2019

15

Heart of a Woman The Right Choices Keep It Strong

by Lisa Marshall

S

ometime between the salad and the main course at her grandson’s bar mitzvah, Joyce Lenard, then 69, felt a crushing pressure deep within her chest.

A tireless go-getter who had worked in Hillary Clinton’s district office when she was a U.S. senator, raised two daughters and recently donated a kidney to one of them, Lenard had spent months painstakingly planning the 100-guest gala, so when the pain came, she ignored it and got on with the party. She even drove herself to her Long Island home that night. “I just assumed I was having indigestion and it would pass,” Lenard recalls.

Hours later, her husband rushed her to the hospital, where she was diagnosed with a rare, often-fatal form of heart attack, takotsubo cardiomyopathy, in which intense stress literally changes the shape of the heart. Thankful to be alive, she has since taken up meditation, cleaned up her diet and now leads a support group for female heart patients of all ages. Like her, many of them never saw it coming.

16

“Women tend to be the caregivers,” says Lenard. “We take care of our husbands, our families, our friends, our careers, and we often forget about our own health. Then look what happens.” Lenard is among the 44 million U.S. women with cardiovascular disease, an insidious illness that until recently has been erroneously framed as a “man’s disease”. In reality, it is the number one killer of women, responsible for one in three deaths each year, according to the American Heart Association (AHA). By comparison, one in 26 women die of breast cancer.

While awareness has risen since 2004, when AHA launched its Go Red for Women campaign, surveys show only 17 percent of women view cardiovascular disease as something that should concern them.

It should, experts say, because 80 to 90 percent of cases are avoidable with lifestyle and dietary changes. In some cases, natural remedies can even reverse it. “We have all this sophisticated equipment and all these medications, but when it comes down

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Know Risks and Address Them Early

In the late 1990s, researchers discovered women were about as likely as men to be diagnosed with the disease, and far more likely to die from it. “They didn’t have the classic signs and symptoms, so they often went undiagnosed and untreated,” explains Jennifer Mieres, M.D., a cardiology professor at the Zucker School of Medicine at Hofstra/Northwell, in New York.

Along with chest pain, women often suffer fatigue, shortness of breath, indigestion, pain in the neck, back or jaw, nausea or anxiety in the months leading up to a heart attack. In more than half of the cases, according to one recent study in the journal Circulation, doctors fail to recognize these symptoms.

Then there is the “not now” factor. “I used to see women all the time who said, ‘I have had these symptoms for months, but I just didn’t have time to take care of it,’” says Mieres, co-author of Heart Smart for Women: Six S.T.E.P.S. in Six Weeks to Heart-Healthy Living.

Recent research has also shown that women are uniquely vulnerable to developing heart disease in ways that men don’t share. Taking birth control pills (especially while smoking) can boost risk. Complications during pregnancy such as preeclampsia and gestational diabetes can be hard on the heart, increasing vulnerability for years to come. Because estrogen is believed to be cardio-protective, when it wanes during perimenopause and menopause, risk goes up again.

“As soon as we hit menopause, our biological milieu starts to change,” says Mieres, noting that “good” cholesterol tends to decrease and “bad” cholesterol (LDL) and triglycerides tend to increase.

Yet, arterial plaque—which can ultimately build up, break loose and cause a heart attack or stroke—starts accumulating as early as age 20, so the earlier women start paying attention, the better.

mimagephotography/Shutterstock.com

~Christina Adams, M.D.

to it, the vast majority of cardiovascular disease can be prevented,” says integrative cardiologist Christina Adams, M.D., of the Scripps Women’s Heart Center, in La Jolla, California.

viphotos/Shutterstock.com

We have all this sophisticated equipment and all these medications, but when it comes down to it, the vast majority of cardiovascular disease can be prevented.

Food Not Meds

Thirty years after the first cholesterol-lowering medication hit the market, so-called statin drugs have become the largest class of medications in the world, with U.S. sales doubling between 2000 and 2010 to reach $20 billion, according to the U.S. Agency for Healthcare Research and Quality. While drugs can be appropriate for those already diagnosed with heart disease and at high risk of heart attack or stroke, they are not without serious side effects. Statins can cause chronic muscle pain, memory loss and increased blood sugar, while hypertension drugs can precipitate fainting and kidney damage.

For many patients, there’s another way, integrative cardiologists say. Unfortunately, most of the talk about prevention focuses on prescription medications, says Stephen Devries, M.D., executive director of the Chicago-based Gaples Institute for Integrative Cardiology. “What often gets lost in the discussion are the dietary changes, which can be equally important.”

Devries recommends a plant-based Mediterranean diet—low in the saturated fat found in beef, processed meats and cheese—and high in leafy greens, whole grains and the “good” fats found in fatty fish, olive oil and avocados. Specific foods have also been shown to lower cholesterol and blood pressure.

Nuts, including walnuts, peanuts and almonds, have been shown to lower LDL. One 2017 study of 77,000 female nurses, published in the Journal of the American College of Cardiology, found those that ate peanuts or tree nuts (including almonds and cashews) two or more times per week had a 19 percent lower risk of developing heart disease. Those that ate walnuts once a week cut their risk by 23 percent.

Dark purple and red fruits contain compounds called anthocyanins that boost production of nitric oxide, and in turn expand blood vessels, improving circulation. Another recent study, published in the journal Circulation, followed 94,000 women for 18 years and found those that ate four servings or more per week of blueberries and strawberries were a third less likely to have a heart attack.

Pomegranates are also key for heart health, with recent research published in the journal Clinical Nutrition showing a daily serving of juice can make platelets less sticky, lower blood pressure and reduce plaque formation.

Dark leafy greens like kale and broccoli—which are rich in vitamin K—play an important role in fostering a healthy heart structure, with each serving per week cutting the risk of heart disease by 23 percent, according to the Gaples Institute.

Nurturing the Emotional Heart

No discussion of heart health would be complete without an emphasis on social and emotional health, a critical risk factor which until recently has been largely absent, says Sandeep Jauhar, M.D., director of the Heart Failure Program at the Long Island Jewish Medical Center, and author of the new book, Heart: A History.

But research shows the emotional heart can break, too, as in Lenard’s case.

With as many as 90 percent of incidents occurring in women, the condition that landed her in the emergency room often shows up in patients with no signs of obstructed blood vessels or high cholesterol.

Rather, factors like financial worries, work stress or the death of or break-up with a loved one can flood the heart with stress hormones, changing its shape to one that resembles a Japanese pot called a takotsubo and weakening it profoundly. “Remarkably, in many cases, once the emotional state returns to normal, so does the heart,” says Jauhar.

Longer-term, emotional stress has been shown to lead to platelet aggregation, or stickiness in the blood, which can impact blood flow. Also, constant bombardment by stress hormones such as adrenaline and cortisol can damage the inner walls of blood vessels, boosting accumulation of plaque.

Supplements for a Healthy Heart Roman Samborskyi/Shutterstock.com

ª Red yeast rice extract: This over-

the-counter (OTC) extract, commonly used in Chinese medicine, has been shown to significantly lower both total cholesterol and LDL, or “bad” cholesterol levels, much like a statin does. Studies show 1.2 to 2.4 grams per day can reduce cholesterol by 26 percent in 12 weeks.

ª Omega-3 fatty acids: Eating fatty fish

or taking fish oil supplements (one to four grams daily of EPA/DHA) has been shown to reduce risk of heart disease in healthy people and lower triglyceride levels and risk of heart attack in those already diagnosed with cardiovascular disease. Walnuts, chia, hemp and flax seeds are excellent vegan sources of Omega-3s.

ª Coenzyme Q10: Found in small

amounts in organ meats, sardines, cauliflower and asparagus, this powerful antioxidant—also available in OTC supplements—can lower blood pressure and help combat the side effects of statins.

ª Nicotinomide riboside: Fairly new on the supplement scene, this compound, known as NR, has been shown to mimic the beneficial impacts of calorie restriction, improving blood pressure and arterial health in those with mild hypertension. ª Garlic: Some studies suggest that garlic, either fresh or in supplements, can lower cholesterol and blood pressure.

February 2019

17

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To nurture the metaphorical heart, integrative cardiologists recommend taking time to maintain healthy personal relationships and minimize work stress. As well, exercising five to six days per week for at least 30 minutes and practicing activities like mindfulness meditation or yoga have been shown to lower heart rate. A recent study published in the journal Circulation: Cardiovascular Quality and Outcomes looked at 201 people with coronary heart disease. It found those that practiced meditation were 50 percent less likely to die or have a heart attack or stroke in the span of five years.

Finding quiet spaces to retreat to can also be important. A study published in November by researchers at Massachusetts General Hospital, in Boston, found that living and working in chronically noisy environments can boost the risk for heart problems. It is also wise to prioritize sleep (at least seven hours per night), because the lack of it can inflame arteries.

The bottom line is that a holistic approach is best, says Jauhar. “If you want to live a long life, don’t smoke, eat well and exercise, but also pay attention to the quality of your relationships and your ability to withstand stress and transcend distress. Those are also a matter of life and death.”

Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

MAGNIFICENT MAGNESIUM

by Michael Cheikin

n Bone. As with muscle, bone needs a balance of calcium and Mg to have optimal strength. While many women focus on calcium intake, Mg intake may be even more critical. Many supplements formulated for women do not have sufficient Mg, or they have it in a form that is not well absorbed. n Aluminum Absorption. One of the factors involved in Alzheimer’s dementia is aluminum acting as a toxin for brain cells.

Mg competes with aluminum for transport into brain cells, blocking its absorption.

M

n Other Functions. Mg is involved in hundreds of biochemical processes of our body. It’s a basic ingredient, almost as ubiquitous as water.

agnesium (Mg) is an essential element that comes from the soil.

A significant percentage of our world population has a deficiency of Mg. It is involved in over 300 known biological processes, so a low level can manifest as several problems that are seemingly not related, such as high blood pressure, migraine and other headaches, muscle spasms, seizures, PMS and osteoporosis.

Measurement of Mg is not something that is done routinely, and if a doctor orders a standard blood (serum) Mg test, it will not accurately reflect a deficiency. This is because most Mg resides within the cells, not the bloodstream. An intracellular Mg test often confirms that levels are low even if the blood level is normal or high.

Benefits of Mg

Risks of Taking Magnesium

n Muscle. Mg is intimately involved with muscle contraction and relaxation. It works closely with calcium. If Mg is low, muscles can have difficulty relaxing, or even spasm.

This is often a factor in PMS muscle stiffness, pain and cramps, high blood pressure, migraines and other headaches and other conditions. Epsom salt is Mg sulfate.

Magnesium Nutrients and Supplements

“Within Normal Limits”

n Heart. There is a statistically significant relationship between low Mg levels in a community’s drinking water and the rate of heart attacks in that community. This is because many heart attacks, more so in women than men, are due to spasm of the coronary arteries rather than clogging by plaque.

Measuring and dosing Mg properly requires familiarity with the pitfalls of lab testing. The “normal range” is based on testing a group of people and using these measurements to statistically predict a normal range.

If we know that a large percentage of our population is low in Mg, it is possible that what we consider normal range may be low. This is certainly true for other lab tests, such as Vitamin D and Thyroid Stimulating Hormone, which have had their normal ranges adjusted recently. With Mg and other nutrients, staying on the higher side of normal is prudent.

n Bowel Function. Low Mg can be a significant contributor to constipation. On the other hand, if the bowels are given more Mg than they can absorb (or the wrong form of Mg), then it can draw fluids into the bowel, causing diarrhea. Taking the proper form of Mg is necessary for optimal absorption.

n Energy. Mg is critical for energy production in every cell of the body. This is most apparent when it comes to muscles, which require a lot of energy when functioning.

Low Mg can manifest as muscle weakness or fatigue. Since the heart is a big muscle, generalized fatigue or feeling out of breath can be due to low Mg. Sometimes muscle pain after exercise is another manifestation.

For most of us, the risks of Mg supplementation are small for the body and the wallet.

It is a relatively inexpensive supplement. If we take too much Mg, or increase intake too quickly, it will simply cause loose bowel movements. On the other hand, the risks of taking too little Mg are greater than those of taking too much.

While Mg is relatively easy to supplement, many patients have low Mg values even after supplementation. Absorption requires normal gastrointestinal function. Dysbiosis and leaky gut syndrome, conditions where the gut is not working properly, will cause malabsorption.

Food sources of Mg include nuts and whole grains, but most of us would benefit by taking additional Mg as a supplement. The best way to add Mg is to go slowly and work with an experienced practitioner that can help with testing and proper dosing forms.

Michael Cheikin, M.D., practices holistic medicine and physiatry at Center for Optimal Health, in Plymouth Meeting. For more information, call 610-239-9901, email Query@c4oh.org or visit CohLife.org.

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February 2019

19

wise words

Ken Page on

Making Love Last

by Emily Courtney

K

en Page is a licensed clinical social worker, psychotherapist and author of Deeper Dating: How to Drop the Games of Seduction and Discover the Power of Intimacy. A relationship, intimacy and dating expert, he has led hundreds of workshops on intimacy and spirituality and taught at Columbia University, the Omega Institute and the Garrison Institute. Page also hosts the Deeper Dating Podcast (DeeperDatingPodcast.com).

What are Core Gifts, and what role do they play in the search for lasting love?

In my decades of work as a psychotherapist and coach, I’ve come

to realize again and again that the qualities people feel most embarrassed or awkward about—their deepest insecurities—are some of their greatest gifts.

These Core Gifts are like secret parts of ourselves that we often want to hide because we feel so vulnerable around them. But these gifts are where we have the greatest sensitivity and passion; they’re the things we feel and care the most deeply about and the keys to finding someone who really loves us for who we are. When we learn to lead with and cherish our Core Gifts instead of hiding them away, the story of our romantic life completely changes.

But the opposite is true, too. Suppressing our gifts is actually an act of quiet violence against our most authentic self, and it always leads us into situations where we end up feeling diminished or hurt. The degree to which we feel ashamed of those vulnerable parts of ourselves is the degree to which we’re going to be attracted to people who are bad for us.

How can we move past our insecurities to discover and honor our Core Gifts?

If you find yourself repeatedly attracted to people who don’t treasure you for who you are, there are Core Gift qualities you haven’t learned to honor. Anywhere you’re insecure, you can ask yourself questions that really change the way you think about yourself.

What might be the gift that lies inside this insecurity, and how have I not honored it? Who are the people in my life who have valued my gifts and how did that feel?

You can also discover your Core Gifts by asking yourself what sensitivities keep getting stepped on or neglected—those are qualities you haven’t learned to treasure enough yet.

Why is it important to differentiate between what you call Attractions of Inspiration and Attractions of Deprivation?

This is perhaps the most important distinction you can make in your search for love. Attractions of Deprivation are attractions to people who are only sometimes available to love and treat you well, but you become deeply invested in trying to get them to love you because you’re unconsciously trying to heal old childhood wounds through the relationship.

But there are also Attractions of Inspiration; these are people who inspire you by who they are in the world and how they treat 20

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Deciding to say no to Attractions of Deprivation to only pursue Attractions of Inspiration is quite simply the most important decision you’ll ever make in your search for healthy love.

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you and others. When you start really learning how to honor and lead with your Core Gifts, your attractions change. You’ll start becoming attracted to available people who love you for who you are.

Deciding to say no to Attractions of Deprivation to only pursue Attractions of Inspiration is quite simply the most important decision you’ll ever make in your search for healthy love.

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What is the Wave of Distancing, and how can it sabotage relationships?

Emily Courtney is a freelance health and wellness writer and editor living in northern Colorado. Connect at EmilyCourtneyWrites@gmail.com.

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The Wave of Distancing is the single greatest saboteur of healthy love that I know of.

If you haven’t yet learned to honor your Core Gifts, you’ll want to flee when you meet Attractions of Inspiration who are available and kind. You may begin noticing qualities about them that irritate you and find yourself wanting to leave—this is what I call the Wave.

The Wave is fear, because something deep inside you knows that this person could be special, and to open yourself up to and possibly be hurt by a kind person is a very scary thing. So your psyche unconsciously protects you by making you want to flee, and if you don’t understand this, then you may leave what could be a wonderful relationship.

If you do understand it, you’ll come to realize that like a wave, it hits hard, but then passes. If you can stick around long enough and just keep enjoying that person throughout the Wave, those feelings will disappear and the attraction will return.

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RECIPES A HEART WILL LOVE

Tasty Ways to Boost Heart Health

A

by Avery Mack

s a special meal for Valentine’s Day or any other, many plant-based dishes are so tasty that no one will miss the meat. Low in fat and sugar and high in ingredients that promote heart health, the following recipes are courtesy of Carol D’Anca, a board-certified nutrition practitioner and author of Real Food for Healthy People: A Recipe & Resource Guide, in Highland Park, Illinois.

Start With Soup

Rich in dietary fiber and low in fat, butternut squash with low-salt vegetable broth and spices is an easy-to-make soup loaded with nutrients and flavor. Allow 40 to 45 minutes to roast the squash.

Butternut Squash Soup Yields: Four servings 1 butternut squash, 2-3 lbs, peeled and cut in cubes to equal 4 cups

3 cups low-sodium vegetable broth Dash red pepper flakes Freshly ground black pepper Pepitas or pumpkin seeds for garnish Preheat oven to 425° F. Line a heavy baking pan with parchment paper. Spread squash cubes in a single layer, using two lined pans if needed. Roast for about 40 minutes or until tender when pierced with a fork.

Alternate method: Wash the squash. Make several slits to allow for escaping steam.

Roast whole in the oven for about 45 minutes or until soft and easy to peel and cut.

Transfer the roasted squash to a food processor or heavy-duty blender. Add remaining ingredients and process until smooth. Add additional broth to reach desired consistency.

Natural Awakenings recommends using organic, fair trade, non-genetically modified ingredients, BPA-free canned goods and non-bromated flour whenever possible.

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Divide into four bowls. For texture and crunch, garnish with roasted pepita or pumpkin seeds.

Hearty Bread

This whole-grain, gluten-free, no-knead, no-mess bread contains flax, sunflower and chia seeds, hazelnuts, oats, coconut oil and maple syrup as a sweetener. Accompanying soup, it makes for a satisfying meal.

This recipe is adapted from “Change Your Life Bread” in D’Anca’s book My New Roots.

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Change Your Life Bread Yields: One loaf 2 cups shelled raw sunflower seeds 1 cup whole flax seeds 1 cup blanched hazelnuts 3 cups rolled oats (use certified gluten-free oats, if needed) 4 Tbsp chia seeds 6 Tbsp psyllium husks Pinch fresh ground coarse salt, preferably Himalayan 2 Tbsp maple syrup 6 Tbsp coconut oil, liquefied at low temperature in a small pan 3 cups water In a loaf pan lined with parchment, combine all dry ingredients, stirring well.

Whisk maple syrup and water together in a measuring cup.

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Add to the dry ingredients and mix until everything is soaked and dough becomes thick. If it’s too thick to stir, add one or two teaspoons of water until it’s manageable.

Smooth the top with the back of a spoon.

February 2019

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Preheat oven to 350° F. Place loaf pan in the oven on the middle rack and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30 to 40 minutes.

Bread is done when it sounds hollow when tapped. Let cool completely before slicing.

Store bread in a tightly sealed container for up to five days. Freezes well. For a quick and easy toast, slice before freezing.

The Pleasures of Pasta

Pasta is guilt-free when we use a whole wheat variety that digests more slowly than white flour pasta, avoiding blood sugar spikes, D’Anca says. Gluten-free, grainfree or vegetable pasta can be substituted for whole grain pasta. Fresh asparagus is recommended. If it’s not in season, consider red chard for its bright red and green colors and abundance of vitamins K, A and C. It’s a good source of magnesium, potassium, iron and dietary fiber.

Use red, orange, yellow or a mix of colors 1½ Tbsp fresh thyme leaves 1 lb fresh asparagus, pencil thin is best (if not available, substitute red chard) ¼ cup pitted Kalamata olives ½ cup fresh basil ¼ cup white wine or white wine vinegar Squeeze garlic from its skins into a large skillet. Add the rest of the ingredients and mix well. Cook over medium heat until the mixture is reduced and thickened to a sauce (coulis), about 20 to 30 minutes. Bring a large pot of water to a boil. Add the pasta and cook until al dente.

Drain the pasta well and place back in the pan. Add tomato coulis and olives. Toss well to infuse flavors. Let warm for 2 to 3 minutes.

Serve at once.

Chickpeas are a great source of fiber. Bell peppers, also known as sweet peppers, are available in white, orange, green and purple. Lycopene gives red tomatoes their color, may reduce LDL (bad) cholesterol and lower blood pressure. Yellow tomatoes have twice as much iron and zinc and higher levels of vitamin B and folate to help red blood cells. Darker tomatoes ranging from purple to black produce higher levels of antioxidants for a reduced risk of cardiovascular disease. Don’t overlook green tomatoes, which are higher in vitamin K and calcium than reds or yellows.

Yields: Serves two, or four if dished over quinoa

Yields: 6 servings for dinner or 8 as a smaller first course.

1 lb of your favorite whole grain pasta 3 large cloves garlic, roasted for about 25 minutes in their skins 3 pints cherry or grape tomatoes, halved 24

Put mushrooms, tomatoes, red and yellow peppers, onion and garlic in a large roasting pan. Roast for about 30 minutes or until the vegetables caramelize.

Remove the pan and turn the vegetables over. Add the chickpeas and rosemary and return to the oven. Roast for another 30 to 45 minutes until the edges of the vegetables start to turn dark and the chickpeas are browning.

Sprinkle with balsamic vinegar, toss and serve warm as is or over quinoa.

Savory Side Dish

Roasted Chickpeas with Grilled Vegetables

Whole Grain Pasta with Asparagus and Tomato Coulis

Preheat oven to 400° F.

12 small mushrooms, sliced 2 ripe tomatoes, quartered 1 red bell pepper, cut in strips 1 yellow pepper, cut in strips 1 red onion, cut into wedges, or 1½ cups leeks, halved lengthwise, cleaned, and cut chiffonade-style About 6 cloves of garlic, peeled 2, 14-oz cans of chickpeas, rinsed and drained 2 sprigs of fresh rosemary Balsamic or white wine vinegar

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photos by Stephen Blancett

Let it sit on the counter for at least two hours, or all day or overnight. When the dough retains its shape, even when you pull the sides of the loaf pan or lift the parchment, it’s ready to bake.

Burgers for Lunch

These burgers are good either oven baked or grilled, weather permitting. Offer toppings like baby spinach, salsa, nut cheese, pesto, fig jam, mango or slaw. Apple cider vinegar, dill, celery salt and agave nectar to taste makes a dressing for slaw. Thin slices of Granny Smith or Honey Crisp apples add a tang of tart or hint of sweetness.

Black Bean/Veggie Burger 1 16-oz can of black beans, drained, rinsed well and dried on a paper towel ½ red bell pepper, cut in large pieces 1 medium-size onion, cut in large pieces 1 Tbsp chili powder, mild or hot to taste 3 cloves of garlic, rough chopped 1 tsp black cumin 1 Tbsp ground flax seeds 3 Tbsp water Approximately 1 cup bread crumbs (glutenfree if needed) to act as a binder 4 buns or bread of choice

Eating healthy doesn’t mean all salads, all the time. From appetizer to dessert, healthy, easy-to-make, creative and colorful recipes can improve health and add flavor to life.

Make a flax “egg” by mixing the ground flax seeds with the water. Let it sit for 3 to 5 minutes until it thickens to an egg consistency.

Place the bell pepper, onion and garlic in a food processor and process until smooth.

Remove the mixture and drain in a fine sieve. Too much liquid will make the burgers fall apart.

Place black beans in the food processor and pulse to a thick, sticky consistency.

Add the drained red pepper mixture, flax “egg”, cumin and chili spice. Process until lightly mixed.

Remove the burger mixture to a bowl.

Add bread crumbs until the mix forms into patties.

Grill for 5 to 10 minutes, turning once, or bake in a 350° F oven on a parchment-lined baking sheet for about 5 to 10 minutes on each side.

Guilt-Free Chocolate Dessert

“Chocolate desserts usually include loads of sugar and butter, making them a highly processed and saturated-fat food,” says D’Anca. “These treats deliver the good fat of cacao nibs and the antioxidants of raw cacao.”

AS Food studio/Shutterstock.com

Almond Butter and Raw Cacao Chocolate Truffles Yields: 12 servings 1 cup almond meal ½ cup almond butter ¼ cup raw cacao, organic 3 Tbsp grade B maple syrup 1 tsp organic vanilla ¼ cup raw almonds, ground ¼ cup raw cacao nibs, ground Finely ground nuts like walnuts or hazelnuts, shredded coconut or raw cacao for texture and added flavor

Combine all ingredients in a medium bowl and mix them to a smooth batter. Chill the batter for about 20 minutes.

Roll into either bite-sized or larger balls to serve as is or roll in nuts, coconut or cacao for texture and added taste.

For more recipes and information about nutrition and heart health provided by D’Anca, visit FoodNotMeds.com.

Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ mindspring.com.

February 2019

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ONE POT MEALS Stews and Soups

Step 3: Choose base.

When it comes to bases, thick-and-creamy or thin-and-light is a matter of preference.

Start with water, a broth or a mixture of the two for a thin base. Canned tomatoes are a great addition to hearty stews. Make a thicker base by adding cream, non-dairy milk or even a plant-based “cream” made by blending cashews with water.

Step 4: Choose seasonings.

by Lauren Panoff

O

ne of the best things about cold weather is using a slow cooker for “set it and forget it” ease that offers warm and comforting food to look forward to at the end of the day. While there are many recipes available, this simple five-step process shows how easy it is to create unique, delicious and nutritious slow cooker soups and stews that won’t break the bank.

Step 1: Choose vegetables.

Start with what’s on hand. Soups and stews are a fantastic way to use up any leftover vegetables. Garlic, onions, carrots and potatoes work well in a lot of different recipes. Other produce such as cabbage, winter squash, zucchini, rutabaga, beets

and collard greens can be used to provide unique flavorings. Save money by choosing produce that’s in season. Simply chop and throw these into the pot.

Step 2: Choose protein.

There are a lot of proteins, animal- or plantbased, that can bulk up the dish nicely. Beans come in many varieties that work well with certain recipes (e.g. kidney or black beans for spicier stews, chickpeas for lighter pasta soups or white beans for creamier soups).

Cubed tofu or tempeh take on the flavor of most any seasoning—simply add toward the end of the cooking process so they don’t fall apart. Chicken, pork or beef must be added at the beginning so that they have time to cook thoroughly.

For stews, savory seasonings such as oregano, basil, paprika and chili powder work well. Choose a mixture of Italian seasonings for a lighter bean soup, or taco seasoning and crushed red pepper for a spicy soup. When making an Indian soup like lentil dahl, try adding a dash of flavorful spices such as cumin, coriander or turmeric.

Step 5: Mix, heat... and enjoy!

Once everything is added to the slow cooker, give the ingredients a gentle stir.

Cover with the lid, turn on low heat (or high heat if cooking for only a few hours) and let the magic happen.

For more recipes and ideas for making delicious one-pot stews, soups and other healthy one-dish wonders, visit the office of a local ShopRite dietitian. Office locations are conveniently listed at ShopRite.com.

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is therefore only as strong as its weakest link, so all muscle groups are important in the big picture.”

fit body

WARMING UP FOR WINTER SPORTS Sure-Fire Ways to Get Fit

W

by Marlaina Donato

hether skiing on Preparing your four muscle groups: quads, fresh powder body should be on hamstrings, glutes and core. on a mountain “Ideally, you should take six to top of your list of eight weeks to prepare for a ski slope, ice skating or snowvacation details. vacation, but three weeks’ prep shoeing, winter recreation offers new opportunities to is better than nothing,” she ~Linda Scholl get in shape and a specialsays. That also goes for most ized focus for fitness. winter pursuits.

“Preparing your body should be on top

Sean Sewell, founder of Mountain of your list of vacation details,” says physical Fitness School, in Denver, concurs. “People therapist Linda Scholl, of the University of tend to think that these sports are mostly Utah Orthopaedic Center. Her ski fitness quad-dominant, but it’s not necessarily the classes in Salt Lake City focus on developing case. I believe the body works as a unit, and

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Lunges, single-leg dead lifts and lateral-motion exercises are all well-suited for tailored training. Winter fitness prep classes offer ideal benefits, but simple walking or running up and down stairs can also do wonders.

“Stairs are the closest thing to a hill, and you can get creative with stairs—skipping a stair or hopping. It also has a cardio component which helps you adjust to the altitude of a ski destination,” says Scholl.

Maggie Lehrian, owner of Roots Yoga Studio, in Hawley, Pennsylvania, attests to yoga’s benefits for conditioning, “The standing sequences in yoga practice, especially hatha yoga, are tremendously effective at increasing balance and strength in the legs and glutes needed for crosscountry and downhill skiing, skating and snow shoeing.”

She recommends adding 30 minutes of cardio, such as walking or running, three times a week to a balanced yoga practice that includes components of strengthbuilding and stretching. Yoga fosters concentration and endurance and offers unrealized benefits. “Breathwork can be extremely helpful when traveling to higher altitudes,” says Lehrian. Yoga also scores high for attaining a confident, healthy beach body for a winter Caribbean getaway,

Digital X-rays Orthodontics TMJ/Facial Pain Surgical Extractions

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Winter-Ready Workouts

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Links to Learn From

General Preparation

Ski Ready: Tinyurl.com/SkiReadyVideo Winter Fitness: Tinyurl.com/WinterFitWorkoutPlan Balance Exercises: Tinyurl.com/WinterSportBalanceExercises For Snow Sports: Tinyurl.com/YogaPosesForSnowSports For Skiing: Tinyurl.com/YogaForSkiingPrep

Last-Minute Beach Body

Winter-Worthy Workouts

Shape Up: Tinyurl.com/BeachShape-UpRoutine

According to Mountain Fitness School founder Sean Sewell:

with strength-building, core-focused styles such as vinyasa or power flow.

Avoiding Injury Experts agree that the body’s core muscle groups are not only key in getting fit, but play a major role in preventing common injuries.

“The core should always be activated during heavy exercises.

This keeps the back safe and allows for better power output,” says Sewell. “The core is not just the abdominal muscles. I like to think of the core as an area from the shoulders to the knees and both the front and back of the body.”

Proper alignment is paramount. “Skiing involves absorbing a lot of force. It’s literally controlling a fall downhill, so leg alignment is everything,” says Scholl. This applies to many winter sports—including skiing, hockey and ice skating—to avoid injuries to the anterior cruciate ligament, which stabilizes the knee.

Body Basics Being winter-ready also means eating well and staying hydrated, both on and off the slopes. “Eat well and take recovery seriously,” says Sewell. “If you are serious about performance and recovery, then do not skip out on eating.”

Scholl recommends drinking plenty of water, avoiding alcohol before hitting the slopes and consuming a good balance of protein and carbohydrates, especially post-workout or after a day of skiing.

Perks of Winter Sports

n Stretching and warming up are a must for mobility, recovery and most importantly, to maximize all exercises. Using foam rollers or a lacrosse ball and yoga and massage are all recommended. n Kettlebell Swing is the best bang-for-your-buck exercise for glutes, core, calorie-burning and endurance. If this is too advanced, a deadlift can replicate many of the same benefits. n Squat for healthy knees, strong quads and core, and better motor control. Try the goblet squat, offset squat, double kettlebell squat or body squat, or whatever else might be more comfortable. n Lunging is a good starting exercise; step-back, front and side lunges are three options. Add weight when proficient with a kettlebell, dumbbell or even a backpack. n Press for upper body strength and a strong core; pushup, chest press, overhead press.

Start off with a TRX or a high box for pushups to reinforce good form. Once proficient, progress to floor pushups. n Core exercises are for quicker results, safety and reinforcement for the back. Try planks and hollow holds.

According to physical therapist Linda Scholl, the following are recommended for three days a week for six to eight weeks to build strength and skill without overtraining. Repeat each exercise with a 15-second rest. n Hamstrings focus: dumbbell dead lifts standing on one or both legs (three repetitions, 10 each side) n Squats: body weight squat (10, three repetitions progressing to 10, three repetitions each leg)

Choosing a winter sport is ideal to help combat cold weather blues and the all-too-common winter rut. As a bonus, skiing and snowboarding burn a surprisingly high number of calories. In essence, getting outside just makes winter more enjoyable. “Whether it is a solo powder day or a mellow spring day, being in the mountains is empowering and rejuvenating,” says Sewell.

Scholl agrees. “It’s important to stay active, regardless of how cold it is outside. Enjoy winter and where you are.”

Tip: Technique matters. Squat with good form: knees over your ankles in both the frontal and sagittal plane (knees in line with your first and second toe and never in front of the toes throughout the entire squat).

Marlaina Donato is the author of Multidimensional Aromatherapy and several other books. Connect at AutumnEmbersMusic.com.

Check with a physician before beginning an exercise regimen.

n Buttocks/Lateral Motion: speed skater hops (three repetitions of 20 seconds each from side-to-side) n Core focus: plank/side plank (three repetitions of 30 seconds each)

February 2019

29

healthy kids

Soothing Anxious Kids Natural Remedies Restore Calm

by Marlaina Donato

K

Wisconsin. “There should ids and teens It’s important to be at least a one-to-one have always know that anxiety is balance of screen time had plenty to be highly treatable. and outside play.” stressed about, such as Mindful activities family finances, parental ~Dr. Timothy DiGiacomo and creative outlets bickering, the birth of a like art, music and dance in a no-pressure sibling and other challenges on the home environment help kids get out of “fight-orfront. Then there are the age-old tensions flight” mode. “Both parents and kids need of taking school exams and squabbles with to have go-to coping skills,” says Rosen. friends and other classmates.

“Meditation and yoga are safe and work

Yet with the proliferation of social very well.” Kids need to feel a sense of conmedia and cyber-bullying, kids face obstatrol over their bodies, he adds, and mindful cles other generations did not, and chronic breathing techniques can make a significant juvenile anxiety has become a pervasive difference in how they handle stress. mental health issue. However, there are a

So can a regular dose of the great number of integrative approaches that can outdoors. Exercise helps boost serotonin help heal youthful psyches. “I encourage levels, which decreases anxiety. Timothy kids and parents to focus on skills, versus DiGiacomo, Psy.D., clinical director of pills,” says Lawrence Rosen, M.D., founder the Mountain Valley Treatment Center, in of The Whole Child Center, in Oradell, Plainfield, New Hampshire, emphasizes New Jersey. “There are several safe and the value of getting outside. “Connection cost-effective natural options for anxiety.” to nature, calmness and present-moment awareness are all benefits.”

Mindful Modalities Relaxing and engaging the imagination are necessary for healthy brain development and offsetting stress. Downtime in general and specifically limiting screen time is paramount. “Electronic devices can be very overstimulating and can cause or exacerbate anxiety,” says Kristi Kiel, ND, Ph.D., of Lake Superior Natural Health, in Ashland, 30

Before parents seek any treatment for their child’s anxiety, Kiel stresses the importance of looking at the basics. “When children don’t get enough sleep, their bodies don’t respond as well to stressful situations.

School-age children need 10 to12 hours of sleep per night, and teenagers should be getting nine to 10 hours.” Sensitivity to certain foods such as gluten or dairy is also something to consider, says Kiel.

Rosen concurs. “Artificial dyes and sweeteners can negatively impact mood and focus. More of an issue, though, is nutritional imbalance.” Skipping breakfast or eating mostly carbs can feed anxiety, he notes. “The brain relies on sustainable fuel—a blend of lean proteins, healthy fats—and in some cases, gluten-free, whole grain carbs.”

Eating foods high in healthy fat and protein can help minimize blood sugar fluctuations that can trigger symptoms of anxiety in kids. Probiotics and/or cultured and fermented foods can help gut health and promote equilibrium. Omega-3 fats from fish or vegetarian sources are also important additions.

Helpful Supplements Supplements dosed appropriately for children and teenagers are safe and can offer huge benefits. “Magnesium is good for relaxation, especially anxiety accompanied by muscle tension. B-complex vitamins are also important because they are depleted by stress and help the body to handle stress,” says Kiel. Her herbal recommendations include skullcap, hops and milky oat as teas or glycerin-based extracts. “For teenagers, in addition to these three gentle herbs, I recommend kava kava, which can have a significant calming effect without drowsiness.”

Food for Thought In 2015, The New York Times reported on the use of mind-altering medications for infants and toddlers. Approximately 83,000 prescriptions for Prozac were written for kids of ages 2 and younger in 2014, as well as 20,000 prescriptions for antipsychotics.

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Sleep and Diet Triggers

Polyvagal Theory Research by Stephen Porges, Ph.D., a professor at the University of North Carolina, in Chapel Hill, addresses the importance of the vagus nerve, which runs from the brain through the face and thorax to the abdomen.

His polyvagal theory suggests the interconnectedness of emotions, mind and body in both children and adults.

This nerve affects all major organs and plays a critical role in anxiety and inflammation. Mindful breathing and using the vocal chords, especially singing, stimulates the vagus nerve and nourishes well-being. Splashing the face with cold water during times of stress also tones this nerve and reduces acute anxiety.

DiGiacomo emphasizes that different natural therapies offer hope even for severe cases, advising, “It’s important to know that anxiety is highly treatable.”

Marlaina Donato is the author of Multidimensional Aromatherapy. Connect at MarlainaDonato.com.

H

Helpful Homeopathy

omeopathic remedies are most effective and long-lasting when they are prescribed by an experienced practitioner that can find a constitutional remedy that matches the child’s symptoms. However, they can also be used effectively on a short-term basis.

n Aconite: for panicky feelings that seem to come out of nowhere, or for anxiety that begins after some type of trauma

n Arsenicum: for anxiety about health or fear of germs n Gelsemium: for stage fright and both performance and anticipatory anxiety n Phosphorus: for children that worry about the safety of their parents n Pulsatilla: for children that have a hard time being alone and need lots of reas-

surance and attention

For More Advice Association for Behavioral and Cognitive Therapies (abct.org) International OCD Foundation (iocdf.org) National Child Traumatic Stress Network (nctsn.org)

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teen voices

The Human Heart: More than Just Biology

by Hannah Adamson

H

eart health. I’m not talking about eating healthy and exercising. I’m talking about the metaphorical heart— the fount of our emotions, the spirit of who we are. As teens we are trying to figure out life, what we stand for and how to express our emotions.

At school I’ve been taught how to add and subtract, read and write, and understand the histories of nations. Now as a senior in high school, I have even learned how to find derivatives and apply them. As someone who finds math challenging, know that it is quite a statement when I say that emotions are infinitely more complex. However, we are not given as much education on how to manage our emotions in a healthy way and maintain a positive perspective.

A few of my thoughts and suggestions when it comes to emotions: n A happy-go-lucky teen may not be as happy as you think.

Sometimes it is easier to hide emotions than to try to explain them. Parents, take the time to ask your teen how they are really feeling. Teens, do the same with your friends. It is often easier to talk about emotions when asked a direct question. n If you are having trouble understanding your emotions, talk to someone and maybe even keep a journal of how you feel throughout the day. By reflecting on the many emotions you experience and discussing them with a trusted friend or adult, you may be able to better comprehend why you feel the way you do.

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n Take the time to experience and deal with your emotions as opposed to brushing them off or compartmentalizing them. n Emotions are abstract, which means they can be hard to put into words. When talking with others about their emotions, be open-minded and non-judgmental. What may seem like an insignificant problem to you could feel like a crisis to the person that is dealing with it. It is easier to make sense of a problem when you Hannah Adamson are on the outside than when you are completely immersed in it. Be patient when listening to others’ issues and recognize that it likely took a lot of courage for them to confide in you. n When helping someone with their emotional stress, be respectful and supportive. Sometimes just listening is all they need. n I know you have likely read this on a poster or heard this from an adult: if you are concerned for someone’s safety, seek help from a trusted adult immediately. I completely understand the importance of trust and confidentiality; however, it is more important to protect the well-being of the person that needs immediate help. Even though it may cause friction in the short term, they will hopefully realize how getting professional help was what they really needed. n A common problem that teens have is the overwhelming need for validation. Social media has allowed us to connect with others instantaneously and constantly. While this has many benefits, it can also exacerbate the need for others’ approval. Many teens will ask each other for “likes” on social media and may align their worth with the number of likes. While this may not make sense to adults, it has become an automatic way of thinking for many teens. It is important to remember that digital approval is not indicative of how wonderful you truly are.

Emotional health is essential to our well-being. It is natural to feel down sometimes; that’s okay. Remember that it is important to reach out for help when you need it. Everyone struggles at one point or another, and knowing when to ask for help is a strength, not a weakness. With all this in mind, remember to be cognizant of your heart health—embrace life’s happy moments.

Hannah Adamson is a senior in high school. She practices meditation and takes ThetaHealing courses with Reshma Shah in Westfield, New Jersey.

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A COMMON HEART SONG Whales Point the Way

J

by Mark Nepo

ust as whales are born with an instinct for the deep, we are born with an impulse toward creating a quality of life. No matter the type of work that leads us there, following that impulse is the destiny of each soul, so we search to find our medium through which aliveness can express itself. Following our instinct for the deep, we find each other.

In areas of the Atlantic and Pacific oceans, whales sing basically the same song, and when a new verse is added, they all incorporate it. As humans, we have a greater capacity to communicate, yet we resist adding to our common song.

Whales occupying the same geographical areas that may include large oceans tend to sing similar songs with local variations, but whales from other regions of the world will sing entirely different songs. Once united, though, they find a common pitch. The songs are constantly evolving over time, and old patterns are not repeated.

In essence, whales stay current, freshly updating their communications with each other. It’s a noble task for us all to emulate.

Most whales, especially humpbacks, compose patterns of sound that are strikingly resonant with human musical traditions.

What helps whales be such good communicators is that sound travels about four times faster in water than on land. Thus, it is profoundly easier to hear in the deep. Dwelling there, we have a better chance of staying current and hearing our common song.

When we follow our instinct for the deep, we discover our common song, which brings us alive. Through this unfolding, we make our contribution to the common good. From generation to generation, all that we learn and create adds to this living work of art we call a quality of life.

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February 2019

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INVESTING FOR GOOD

How to Align Money With Values

H

by April Thompson

ow we spend our money is important, but how and where we save it matters just as much. Today’s financial marketplace offers diverse options for values-based investing and banking, regardless of interests or assets.

Sustainable, responsible and impact investing is rapidly expanding. Professionally managed assets in the U.S. using socially responsible investment (SRI) strategies grew from $8.7 trillion to $12 trillion in the last two years, according to a 2018 report by the Forum for Sustainable and Responsible Investment. This represents 26 percent—about one in four dollars—of all U.S. assets under professional management.

The Big Bank Break-Up While large numbers of investors are moving their money responsibly, changing bank accounts can still feel difficult to many people, says Fran Teplitz, executive co-director of the Washington, D.C., nonprofit Green America, which works to promote a more sustainable economy.

To make the sometimes intimidating bank-changing process a little easier, Green America’s Get a Better Bank campaign at 34

GreenAmerica.org/GetABetterBank breaks it down into bite-sized steps. “Educate yourself on the issues with the conventional banking industry, from Wall Street speculation to predatory lending practices,” says Teplitz.

People don’t need to sacrifice banking needs for their values. Reflect upon what’s important in a financial institution, and then shop around for the right fit. Credit unions and community development banks that lend in local and underserved communities are often great choices, says Teplitz. Green America’s Get a Better Bank database is a great starting point for responsible banking options.

Investing for the Future For longer-term investing, there are more vehicles available to responsibly assist investors toward their financial and social goals. While

Bucks & Montgomery County, PA Edition

responsible investing once meant simply screening out “sin stocks”, like tobacco, guns and gambling, which were available only to investors able to make a large minimum deposit, today there are values-based funds to suit every cause and income level.

“Socially responsible investing has come a long way since it got off the ground in this country during the apartheid divestiture movement in the 1980s,” says Gary Matthews, an investment advisor and CEO of SRI Investing LLC, headquartered in New York City.

Countering some investor concerns about underperforming SRI funds, there is a growing body of evidence to show that money that does good can also do well. The firm Nuveen TIAA Investments assessed the leading SRI equity indexes over the long term and “found no statistical difference in returns compared to broad market benchmarks,” nor any additional risks, according to a 2017 report Responsible Investing: Delivering Competitive Performance.

SRI Approaches and Outcomes Fossil fuel-free portfolios are trending, Matthews notes—which Green America encourages. While acknowledging the ever-fluctuating price of oil, Matthews says he’s seen diversified portfolios that eliminate oil, coal and natural gas do better at times than those that include them.

A subset of SRI investments, Environmental, Social and Governance (ESG) investing focuses less on what sector a company is in than on how they conduct their business. The way companies treat their employees and respond to climate change are factors that may have a positive influence on financial performance.

Robo-advisors, a recent arrival in the SRI sector, are online investment services that automate money management.

While responsible investing once meant simply screening out “sin stocks”, like tobacco, guns and gambling, which were available only to investors able to make a large minimum deposit, today there are values-based funds to suit every cause and income level.

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green living

Robo-advisor companies make it easier for people to invest and leverage technology to keep fees down, although they usually do not offer in-depth impact research on the companies within the financial products they offer, according to Amberjae Freeman, of the portfolio management team for Swell Investing LLC, an impact investment company in Santa Monica, California.

Swell evaluates thousands of companies to build diversified portfolios of businesses aligned with at least one of the 17 United Nations Sustainable Development Goals.

Like most SRI firms, Swell offers retirement IRAs (individual retirement accounts), as well as more liquid brokerage accounts, with a minimum initial deposit of $50.

While the array of investment options can be daunting, investors should aim for progress, rather than perfection, in their portfolios. As the money and impact in a portfolio grows, so does an investor’s confidence and knowledge.

April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.

A WORD TO THE MONEY-WISE n Verify that a bank is insured by the Federal Deposit Insurance Corporation (FDIC) or the National Credit Union Administration (NCUA), where accounts are insured up to $250,000 per depositor. n Responsible investors can also influence banking practices in their workplaces, religious institutions or professional associations by educating account managers about the issues.

Green America has a free booklet for 401k benefits managers at GreenAmerica.org/finance. n There are as many names for socially responsible investing (SRI) as there are approaches to it including community, ethical, green, impact, mission-related, responsible, sustainable and values-based investing. What an institution or a fund does and how they do it is more important than how it’s labeled. n The mainstreaming of SRI, while positive overall as impact investing is getting the attention of larger firms, has led to some “greenwashing”, where portfolios are being touted as socially responsible without much depth to their criteria, cautions investment advisor Gary Matthews, of SRI Investing LLC, in New York City. Fund sustainability rankings like the Morningstar Sustainability Rating can help take out the guesswork, although it pays to ask hard questions and look at a fund’s individual holdings. n Returns, whether social, environmental or financial, aren’t everything. “When it comes to investing, it’s important to get clear about specific goals, whether it’s planning for a home purchase or paying off student loans, understand the potential risks and returns, and set up an appropriate time horizon,” says Amberjae Freeman, of the portfolio management team for Swell Investing LLC, a Santa Monica-based impact investment firm.

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Collaborating with more than 60 referring dental and medical professionals nationwide, they successfully address complex dental issues with fewer visits, less

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The Lanap and Implant Center’s innovative treatments incorporate accredited professionals in acupuncture, laser bio stimulation, reflexology, massage, oral detoxification, nutrition advice and homeopathy for optimal outcomes.

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February 2019

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healing ways HEALTHY LIVING

HEALTHY PLANET

2019 Calendar

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TheWorld’s Healthiest Cuisines Upbeat Kids Five Steps to Positivity

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Feature: Strengthen Organ Vitality Plus: Healthy Homes

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AMAZING EMBRACE The Healing Power of Hugs

by April Thompson

H

These behaviors ugs don’t just feel A Primal Need good; they do also turn down our for Connection good. A simple biological response Mata Amritanandamayi, embrace can boost our to stress and may a 65-year-old Indian spirihealth and mood, connect tual leader better known even improve us spiritually and even help as Amma, has hugged mend society. how our immune tens of millions of people

Hugs and other types system works. around the world, earning of affectionate touching her the nickname, “the ~Michael Murphy, can provide numerous hugging saint.” benefits in the face of researcher Amma’s tradition of threats or stress, according hugging people grew organically, from hugto Michael Murphy, Ph.D., a researcher ging someone she noticed in distress, to how with the Laboratory for the Study of she receives massive crowds clamoring for Stress, Immunity and Disease at Carnegie one of her loving, compassionate embraces.

Mellon University, in Pittsburgh. “The

“A hug is a gesture that reveals the research shows that touch behaviors like spiritual truth that, ‘We are not two—we hugs reduce negative responses to threats are one, ’ ” says Swami Amritaswaruand make people feel happier, more secure pananda, one of Amma’s senior disciples. and more supported.”

“In today’s world, where people often feel

In a study of 404 adults, Carnegie alienated and lonely, a hug can uplift and Mellon researchers looked at how social support and hugs affected participants’ sus- make us feel reconnected to the people and world around us.” ceptibility to the common cold after being

Intention is key to the exchange of exposed to the virus. “People experiencing energy that occurs with a hug, says Amrilots of conflict are more likely to get a cold taswarupananda. “What is important is the when exposed to a virus,” says Murphy. sincerity behind the action—the genuine “But individuals who also tend to receive feeling of love and compassion. A simple lots of hugs appear protected from this adglance or mere touch of the hand can have ditional risk.”

Bucks & Montgomery County, PA Edition

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that same power to make us feel whole if that genuine, heartfelt connection is there.”

Hugs tap into that fundamental human need to belong, says Murphy. “Hugs and other forms of affectionate touch act as powerful reminders that we belong. “These behaviors also turn down our biological response to stress and may even improve how our immune system works.” For example, researchers think that touching might trigger our body to release oxytocin, a hormone that can reduce fear and improve social bonding, Murphy notes. Hugs and the associated oxytocin release can have powerful ripple effects in the body, decreasing heart rate and levels of stress hormones cortisol and norepinephrine, along with improving immune function and pain tolerance. Oxytocin can also trigger the release of feel-good hormones like serotonin and dopamine.

fIND YOUR

Bridging Divides With a Hug While Murphy cautions that the jury is out on the effects of hugs on strangers, as most research has been done on embraces between loved ones, Ken Nwadike, Jr. has built a national campaign around the concept. Known as the “free hugs guy”, the former competitive runner began offering up hugs during the 2014 Boston Marathon, the year after the deadly bombing.

Nwadike has since brought the Free Hugs Project to more divisive spaces, from political rallies to protests, offering hugs to all to spread love and inspire change.

The Los Angeles activist’s all-embracing hugs are a symbol of unconditional love, respect and unity at a time when tensions and political divisions are running high. For Nwadike, hugs are a way of de-escalating conflict and mending the human divide.

“Communities are divided because of fear, hatred and misunderstanding. Starting the conversation with kindness, rather than hatred, will get us a lot further,” he says.

Consent is always important, and not everyone appreciates an unsolicited hug. But like compliments, hugs are free to give and usually well received. As humans, we bear arms that were built not to harm, but to heal.

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

We invite you to join and experience a truly conscious, loving, dating environment with amazing members.

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natural pet

In t ro ducing Ad ve rt ise rs to Re ade rs since 1994

Essential Oils for Pets How to Use Them Safely

by Sandra Murphy

E ps s s t... c al l or te xt Joe while t his spo t is s t il l ope n 908-405-1515

38

One thing I’d say is, learn spray the exam room ssential oils are derived from all you can before using with lavender between appointments to calm plant-based oils around pets. anxious clients. sources, leading people Sally Morgan, ~Gary Richter, integrative to equate natural with safe; but that’s not always veterinarian and founder of a physical therapist and advanced certithe case. Knowing how Ultimate Pet Nutrition fied practitioner of the and when to use oils is gentle animal bodywork therapy known vital, according to Gary Richter, DVM, an integrative veterinarian and medical director as Tellington TTouch, sees clients in her of Holistic Veterinary Care, in Oakland, Northampton, Massachusetts, office. “I California. A veterinarian trained in the use put a drop of a peace and calming blend of essential oils understands the properties or lavender on the carpet or a pillow,” she of each oil, along with its proper dilution and says. “It relaxes the animal and dissipates application, a subject not generally taught the smells of previous clients. I don’t use in traditional veterinary schools; holistic diffusers. The odor can be too strong for medicine requires additional training. their sensitive noses. There’s also a danger

With proper use under professional it could spill and be licked up.” guidance, essential oils can be part of a

Certified Professional Dog Trainer larger treatment plan, says Richter. Cats Knowledge Assessed Kim Paciotti, owner of are generally more sensitive to oils because Training Canines, LLC, based in Statesville, they don’t metabolize medicine as effiNorth Carolina, finds the scent of green apciently as dogs, he notes. “As one professor ples relieves anxiety and soothes upset tumused to tell our veterinary class, ‘Cats are mies for dogs and puppies that suffer from not small dogs, so they can’t be treated as if motion sickness. “Cotton balls placed inside they are’—always good to remember.” a small container clipped to the outside of their crates deliver the smell,” she says. “They Soothing Effects don’t have direct contact, but still reap the Just as chamomile tea relaxes humans, anxbenefits, allowing the dogs to self-medicate ious dogs find its scent calming. Some vets by sniffing when they feel the need.”

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Helpful Resources Tinyurl.com/OilSafetyTips 24/7 Animal Poison Control Center: 855-764-7661

Kimberley Wallace, founder of kW Sustainable Brands, in San Diego, burns organic, sweet basil-scented candles for their antiviral, antibacterial properties. Her pugs love the smell. “Our rescue pug has mast cell tumors which compromise her immune system. I do my due diligence to buy all-natural products whenever I can.”

Proceed With Caution Pure essential oils are far too strong to use undiluted, Richter says.

Age, physical condition and species are so varied that guessing which oil and how to use it can be dangerous to the pet. “Skin irritation like a hot spot or rash is a relatively minor problem that could benefit from the right essential oil. An open wound requires a veterinary visit,” he says. “Some oils aren’t recommended unless under veterinary guidance. Reactions can range from mere annoyance to toxicity.”

Wintergreen, melaleuca, pennyroyal, tea tree and pine oils cause the most reported problems for dogs, according to PetPoisonHelpline.com. Peppermint, cloves, cinnamon and oregano oil also can be quite strong and require educated use, says Richter.

An uneven gait, vomiting, diarrhea, drooling and weakness can be symptoms of toxicity, requiring immediate veterinary care to prevent damage to the central nervous system or organ failure.

In its fragrance and taste, plants have defense mechanisms to ward off destructive insects or to attract bees and butterflies.

Those same properties can help people and animals. The plant’s natural compounds can ward off fungi, bacteria, parasites or inflammation. However, just reading a label isn’t enough to know which oils will work best for these problems.

“The Animal Desk Reference II: Essential Oils for Animals, Second Edition, by Melissa Shelton, is a reader-friendly guide,” says Richter. “I touch on the subject in my book The Ultimate Pet Health Guide: Breakthrough Nutrition and Integrative Care for Dogs and Cats, but for deeper study, I recommend Shelton’s book.”

“One thing I’d say is, learn all you can before using oils around pets,” Richter says. “There’s not a one-size-fits-all formula for dilution for safe use. There are too many variables with oils and animals.”

Be more than a well-meaning pet lover—also be well-educated.

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLouisFreelanceWriter@mindspring.com.

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‘Being There’ as Meditation

H

by Rosie Lazroe

ow often do we get to experience quality time with our friends and loved ones? When I asked myself this question, I discovered something eye opening. While in the presence of friends and family, more often than not, I find that my brain is preparing for the next adventure. This is a sign for me to slow down and hit the reset button.

Human contact is essential for our health and well-being. Heart connections keep the spirits lifted and the immune system strong. Real, genuine conversation keeps the mind sharp and youthful. So, I asked myself, how can I be fully present during my downtime with friends and family without feeling guilty that I’m not mentally tackling my to-do list? My heart responded quickly and proposed that I treat every human interaction as a living, breathing meditation.

Similar to seated meditation, which takes about 20 minutes each day to open our mind and heart, we can take the same amount of time each day to enjoy a conversation with someone that lights a spark within our soul. We all notice when we are interacting with someone that is distracted, half listening and quick to speak. If you find yourself doing that, now is the perfect time to commit to being fully present during your social interactions, even if it’s for only 20 minutes.

Put away the phone, turn off the TV and avoid doing anything that will take

your mind away from the beautiful human being you are interacting with. This one might be a challenge! In 20 minutes’ time, I can reach for my phone to create a memo, check my calendar, take a photo and fact check something that someone just told me. Don’t worry, there will be time to post pictures later.

One of my favorite things about meditation is that it provides the opportunity to listen. Magic happens when we listen. Prayers are answered when we listen.

Messages come to us when we listen. If you find yourself quick to speak, now is a good time to clear up those mental pathways.

Just be and listen.

FaceTime and Skype are great if that’s all you have time for, but the best part about actual human interaction is that you get to hug it out. Science has found hugs to be incredibly healing for the nervous system, and they can leave a smile on your face for hours afterward. Be sure to end this meditation with a heartfelt hug.

Rosie Lazroe is a certified yoga teacher and master reiki practitioner. For more information, contact her at 732-596-7384, Rosie@ NaturalAwakeningsNJ.com or visit RosieLazroe.com.

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ShanteelYogaSanctuary.com.

TUESDAY, FEBRUARY 5 Yogini Ballerini – Tuesdays, 2/5-3/12. 4:305:30pm. A mix of yoga, ballet and modern dance for anyone that loves both the bliss of yoga and the joy of movement. Class is structured like a yoga class with pranayama, postures, savasana and a dance class with floor barre, adagio/flow and moving combinations. No formal dance training or dance shoes required. Everyone welcome. $20. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@WholeBodyYoga Studio.com. WholeBodyYogaStudio.com/schedule.

Six-Week Beginner Yoga Series – Tuesdays, 2/5-3/12. 6-7:15pm. Step-by-step instructions for beginners. Focus on the fundamentals of postures and breathing techniques. This is the place to start yoga if you have never tried yoga . Also, a great place to go back to if you would like to return to beginner’s mind. $108. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215661-0510. Patty@WholeBodyYogaStudio.com.

WholeBodyYogaStudio.com/workshops.

WEDNESDAY, FEBRUARY 6 By the way... Interested in reaching into Jersey, as well? Let us introduce you to our two New Jersey issues.

(60,000 more readers!)

42

10 Ways to Create More Joy in 2019 – 7-8:30pm.

2019 is here and it’s the perfect time to create a new beginning. Success and Transformation Coaches Jon Satin and Chris Pattay, The Possibility Coaches, will show you ten simple yet powerful practices to bring more joy in to your life. Interactive program and Q&A. $10. Awaken Center for Human Evo-

Bucks & Montgomery County, PA Edition

NABuxMont.com

lution, 1553 Easton Rd, Warrington. Jon Satin, 215-794-0135. Coaches2@comcast.net. Tinyurl. com/Joy10Ways.

THURSDAY, FEBRUARY 7 Yoga Therapy for Body Acceptance – 6-7:30pm.

With Certified Yoga Therapist Beth Knudson. In this four-week series, you will learn to appreciate your body, reframe your body’s “limitations”, improve your sense of well-being, decide how you participate in diet-culture. No previous yoga experience is required. Anahata Yoga and Wellness Center, 690 Harleysville Pk, Lederach. 215-740-1354. Anahata YogaWellness.com.

SATURDAY, FEBRUARY 9

savethedate Day of Loving: Pampering Yourself February 9 • 9am-5:30pm Indulge in a Valentine’s celebration of loving yourself. 9am Body Balance Meditation; 9:30am Tai Chi Health Moves; 10:30-11:30am Facials in Sisterhood; 11:30am-3:30pm jin shin and reflexology treatments scheduled; healthful lunch of tasty pleasures, lounge time, resting, journaling; 4pm Create Bath Salts with Essential Oils; 4:30pm Goddess Sisterhood, champagne, chocolate, dancing.

Cost: $70 two treatments only, $150 whole day, $75 half day

The Room At Meadowbrook 4089 Durham Rd, Ottsville Lyn Hicks, 215-813-4073 • Lyn@LynHicks.com

TheRoomAtMeadowbrook.com

SUNDAY, FEBRUARY 10 Remembering and Interpreting Your Dreams – 2-6pm. Also Feb 16, 9am-1pm. Learn basic biology and psychology of dreams before moving onto principles of dreamwork and their spiritual significance.

Archetypes and symbols, handling nightmares, interpretive methods and tips for remembering, etc, will be covered, followed by group process in which we help each other fathom meanings. Space is limited. RSVP by two days prior. $20. 6757 Greene St, Mt. Airy. 215-206-4091. David@WorldSpirituality. com. DavidLowMsPhd.com.

TUESDAY, FEBRUARY 12

savethedate How to Setup Website in Ten Steps February 12 • 6:30-8:30pm New seminar: Are you a small business or a solopreneur? Kick-start your 2019 business potential with a new Wordpress-powered website. Register for our hands-on seminar to launch your website in ten steps. Step-by-step demonstration and question time. Digital training PDF provided.

Cost: $30 Stacks Co. 52 East Oakland Ave, Doylestown

Thomas Knoble, 267-718-5400 TKnoble@PigArtGraphics.com PigArtGraphics.com/seminar

FRIDAY, FEBRUARY 15 Yoga Tools for Parents of Addicts – 6-7:15pm.

Utilizing the 8 Limbs of Yoga, which include the yamas and niyamas (guidelines for mindful living), breathing practices, yoga postures and meditation.

The yoga postures are led with clear guidance and are available to all levels, including those brand-new to yoga. Class includes time for discussion, reflection and journaling. Anahata Yoga and Wellness Center, 690 Harleysville Pk, Lederach. 215-7401354. AnahataYogaWellness.com.

Full Moon Night Hike & Campfire – 6:30-8pm.

Come join us for a special night on the Silver Lake Nature Center trails after dark. We’ll begin our hike at the Visitors’ Building, and then make our way to the Earthship to finish with a campfire and marshmallows. $10. Silver Lake Nature Center, 1306 Bath Rd, Bristol. 215-785-1177. SilverLake NatureCenter@BucksCounty.org. SilverLake NatureCenter.org.

Partner Yoga – 7:30-9pm. An energetic yoga workshop. This workshop will include a dynamic warm-up with breath and movement, fun partner stretches, shapes and poses. It is ideal for couples, family and friends interested in exploring deeper levels of connection and intimacy through yoga or perfect for anyone open to meeting a new friend. $30. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@WholeBodyYogaStudio.com.

WholeBodyYogaStudio.com/workshops.

SATURDAY, FEBRUARY 16 Holy Fire III Karuna Reiki Master Course – 2/16-2/18. Three full-day training course. Prerequisite: Usui Reiki Master/Teacher or a Karuna Reiki M/T certification (at least 6 months) and comfortable using all four Usui reiki symbols.

Once initiated to Holy Fire III energy, your Usui reiki classes will be upgraded to Holy Fire III energy. Early bird discount available if paid four weeks in advance. Fee includes professional certification, ICRT Karuna Reiki Master Teacher Manual and Pillar of Light CD. $999. Gentle Dove Reiki, 857 Main St, Schwenksville. Linda Groman, 267-416-6005. Classes@GentleDoveReiki.com.

GentleDoveReiki.com.

George Lakey–How We Win – 1-2pm. The Doylestown Bookshop welcomes author George

Lakey for a talk and book signing for his book, How We Win. Lakey has been active in direct action campaigns for six decades. He recently retired from Swarthmore College, where he was the Eugene M. Lang Visiting Professor for Issues of Social Change. The Doylestown Bookshop, 16 S Main St, Doylestown. Mail@DoylestownBookshop.com.

DoylestownBookshop.com/event.

MONDAY, FEBRUARY 18 Kids & Nature–Winter Adventure Day – 9am4pm. Six- to thirteen-year-olds are invited to join us as we explore the trails, play games, make seasonal art and more. Please register. $50. Extended care available for an additional fee. Silver Lake Nature Center, 1306 Bath Rd, Bristol. 215-7851177. Kassandra, KAArcher@BucksCounty.org.

SilverLakeNatureCenter.org.

SUNDAY, FEBRUARY 24 Reiki I Class – 10am-4pm. Become awakened to the gentle reiki energy that lives within all of us.

Learn a brief history of reiki, reiki lineage and practical uses for reiki. Traditional hand placements as well as opening to intuitive guidance are taught. All students receive the Reiki I attunement, a manual and certificate of completion. Anahata Yoga and Wellness Center, 690 Harleysville Pk, Lederach.

215-740-1354. AnahataYogaWellness.com.

plan ahead FRIDAY, MARCH 1 First Friday Lecture w/ Elizabeth Joyce – 7-9pm.

The Power of the Inner Soul: Becoming Masters of the Planet. In conjunction with Embracing Spiritual Frontiers. Talk, meditation and instructions on how to stay attuned and connected to spirit as we strive to understand events happening to us and to the world at large. RSVP or walk-in. Donation. The James Lorah House, 132 N Main St, Doylestown.

215-996-0646. Elizabeth_Joyce.16@aol.com.

New-Visions.com.

savethedate Amaya Victoria Weekend March 22-24 A weekend of healing events with spiritual teacher, channel and healer Amaya Victoria.

Individual sessions available 3/22, 11am-4pm and 3/23, 10am-3pm. Three workshops are offered throughout the weekend. See this month’s news brief for more details.

Cost: Heartspeak Healing $160; Personal Channeling $185; Workshops $50 each with $10 discount for multiple workshops Soulutions for Daily Living 126 N State St, Newtown

215-968-9750 SoulutionsForDailyLiving.com AmayaCenter.com

savethedate Empowered Light Holistic Expo April 26-28

Fri 4-9pm; Sat 9am-7pm; Sun 10am-5pm Enjoy inspiring lectures, meditations, alternative healing treatments, as well as angelic and intuitive readings. Try healthy food samples, and purchase natural products or unique gift items. Empowered Light Holistic Expo will focus on healthier lifestyles, stress reduction and self-care as well as new information, ideas and connection Greater Philadelphia Expo Center, Halls D & E Oaks, Pennsylvania

Sue Greenwald, 484-459-3082 EmpoweredLightExpo@gmail.com EmpoweredLight.com

PLANS CHANGE

Call Ahead

classifieds

OPPORTUNITIES

$30 for 30 words, then $1/word. Email Editor@NABuxMont.com by the 5th, or call Joe at 908-405-1515.

Growing office in Doylestown, PA has ROOM SHARE/POSITION available for another Holistic practitioner. Flexible and open schedule. Split with minimal room charge. Excellent opportunity. Call Monika at 215-534-4513.

FOR RENT

TRAINING

Beautiful, positive energy-filled, SHARED TREATMENT ROOMS available in Harleysville. Are you a healing arts practitioner looking for a place to share your gifts? We have space for you. Six-month minimum commitment.

Call 215-740-1354 or email Kathy@Anahata YogaWellness.com.

Attention yoga teachers, massage therapists, nutritionists, reiki and healing practitioners: supplement your income and expand your repertoire of expertise as a COLON HYDROTHERAPIST. This unique healing modality has immediate earning potential. Train and work locally within months.

Cathy@InnerSpa.org.

February 2019

43

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44

Bucks & Montgomery County, PA Edition

NABuxMont.com

ongoing events

Health, 832 Germantown Pk, Plymouth Meeting.

Michael Cheikin, 610-239-9901. Query@CohLife. org. CohLife.org.

Submit your listing online at NABuxMont.com by the 5th of the month, one month prior to publication. Please email Publisher@NABuxMont.com with questions.

Yoga with Dr. Cheikin – 7:30-8:45am. Ongoing class taught by a medical doctor, offered at gentle/ beginner level. Includes informal discussion of relevant health topics. Dr. Cheikin has studied yoga, Feldenkrais and dance for over 40 years and has taught for over 20 years. Beautiful quiet studio with easy parking. Please call before coming to first class. $15. Center for Optimal Health, 832 Germantown Pk, Ste 3, Plymouth Meeting. Office staff, 610-2399901. Query@c4oh.org. Cheikin.com/yoga.

sunday Philly Lyme Support Group – 2-4pm. 1st Sun. Our peer support group is for individuals with Lyme disease or co-infections and their loved ones. This is a space to give and receive support and share information with others that often have similar struggles.

Online meetings also available. Check our sites on FB and Meetup for details. Free. Montgomery Integrative Health Group, 1108 E Willow Grove Ave, Wyndmoor. Emily Yost, 267-586-0482. EYost@ RiverRock.org. MeetUp.com/Philadelphia-LymeDisease-Support-Group.

Mindful Recovery Meetup – 2-4:30pm. 3rd Sun. Do you control your feelings, or vice-versa? Join a support group based on spiritual principles, and learn mindfulness and meditation techniques for more effective self-control and relapse prevention, applied to any substance or behavioral issue.

12-steppers welcome. Space is limited. RSVP by two days prior. $5. 6757 Greene Street, Mt. Airy.

215-206-4091. David@WorldSpirituality.com.

DavidLowMsPhd.com.

monday Quest for Health Q&A Session – 6-8pm. 1st & 3rd Mon. Bruce Lipton says our bodies hear our thoughts, respond to our beliefs and create the health we think is possible. Do you want less pain, more energy, more clarity in your daily life? Bring your questions to our open Q&A sessions on the first and third Mondays of the month. $15. International School of Shiatsu, 6055C Kellers Church Rd, Pipersville. Shirley Scranta, 215-795-8065.

LearnShiatsu@gmail.com. Shiatsubo.com.

Yoga with Dr Cheikin – 6:15-7:30pm. Ongoing class taught by a medical doctor, offered at gentle/ beginner level. Includes informal discussion of relevant health topics. Dr Cheikin has studied yoga, Feldenkrais and dance for over 40 years and has taught for over 20 years. Beautiful quiet studio with easy parking. Please call before coming to first class. $15. Center for Optimal Health, 832 Germantown Pike, Ste 3, Plymouth Meeting. Office staff, 610239-9901. Query@c4oh.org. Cheikin.com/yoga.

Mental Health Support Group – 6:30-7:30pm.

Join 4 The M.I.N.D.S. for its weekly peer-to-peer support group. We welcome family, friends and individuals that suffer from mental illness. Aldie Medical Arts Building, 11 Welden Dr, Doylestown.

4TheMINDS@gmail.com. 4TheMINDS.org.

tuesday

friday nighttime messages and adventures. References, handouts, basic snacks and tea provided. Convenient parking and sign on door. Space is limited. RSVP by two days prior. $5. 48 College Ave, Flourtown.

215-206-4091. David@WorldSpirituality.com.

DavidLowMsPhd.com.

wednesday Intuitive Medium Readings – In-person readings, afternoon and evening appointments available. Receive messages of love, guidance and support from deceased loved ones, guides and angels from an intuitive medium and certified intuitive life coach. East Norriton. Linda Harbaugh, 484-904-9268. Linda@ JourneyToTheSelf.com. JourneyToTheSelf.com.

thursday Intuitive Medium Counseling Sessions – 5-8pm.

One Thursday per month—occasionally moved to accommodate need, by appointment only. In-person sessions with Linda Harbaugh. Linda has over 20 years of experience as a teacher, psychic and coach.

Linda receives intuitive messages identifying root causes of blockages associated with physical and emotional pain. She helps refine client attitude and lifestyle for optimal health. $50. Center for Optimal

Spirituality Health & Awareness Group – 1011am. Awaken your spirituality from within every Friday morning. Experience and discover your own spirituality, health and awareness. Through interactive discussions, participants will reveal their own blocks and fears toward health and create a life of awareness, using ancient philosophies that provide insight into the essence and meaning of life. All are welcome. $30. M.E. Matters, 668 Woodbourne Rd, Langhorne. David Piltz, 215-914-5344. Admin@ MeMatters.org. MeMatters.org.

First Friday Lecture w/ Elizabeth Joyce – 7-9pm.

1st Fri. The Power of the Inner Soul: Becoming Masters of the Planet. In conjunction with Embracing Spiritual Frontiers. Talk, meditation and instructions on how to stay attuned and connected to spirit as we strive to understand events happening to us and to the world at large. RSVP or walk-in.

Donation. The James Lorah House, 132 N Main St, Doylestown. 215-996-0646. Elizabeth_Joyce.16@ aol.com. New-Visions.com.

saturday Shiatsu Community Clinic – 9:15am-4:45pm. 1st Sat. Shiatsu sessions offered in supervised clinic setting. Each student will interview, assess energy and create individualized shiatsu session to balance the body. Wear loose, comfortable clothing, preferably cotton. Wear socks. No cell phones, no perfumes. $45. International School of Shiatsu, 6055C Kellers Church Rd, Plumsteadville. Shirley Scranta, 215-795-8065. LearnShiatsu@gmail.com.

Shiatsubo.com.

NATURAL FOOD ISSUE

Coming Next Month MARCH

Nutrition Upgrades plus: Managing Allergies

Lucid Dreaming Seekers Meetup – 7-9:30pm.

2nd Tues. Engage in noninvasive, well-facilitated group process in which the dreamer is honored and protected, to better understand and work with those

February 2019

45

community resource guide

LANAP & IMPLANT CENTER OF PA

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included, email Publisher@ NABuxMont.com to request our media kit.

DANCE

BEHAVIORAL HEALTH M.E. MATTERS

668 Woodbourne Rd, Ste 108, Langhorne 215-914-5344 MEMatters.org Psychological and behavioral health services for individuals, couples, teens and families where mind, body and spirit matter. We offer neurofeedback, therapy and a spirituality awareness group. Our goal is to help you experience life with increased awareness and without fear. See ad, page 13.

EARTH RHYTHM

Kelly Thomke, JourneyDance Certified Facilitator 215-534-4989 • JourneyDance.com EarthRhythmSacredDance.com JourneyDance is a whole-body experience that tickles the mind and nourishes the soul. It is freestyle movement to world music where self-expression releases tension. Visit the website for upcoming dances or to book a JourneyDance for a group. No dance experience needed to feel this wild freedom.

CHIROPRACTIC CARE

DENTISTRY - HOLISTIC

DR PAUL M BIZZARO, DC

81 S Main St, Yardley 215-493-6589 • DrPaulBizzaro.com My mission is to educate people to the benefits of chiropractic, nutrition and a healthy lifestyle.

Over 40 years experience (personal and professional) allows me to relate to your problem(s).

Services include non-force chiropractic, nutritional testing, utilizing test kits/panels, Chirothin weight loss, massage (covered by most insurance) and laser therapy for pain. Personalized attention guaranteed.

See ad, page 2.

LIFEALIGNED UPPER CERVICAL CHIROPRACTIC

Andrew Persky, DC 1432 Easton Rd, Ste 4A, Warrington 215-491-4200 • LifeAlignedHealth.com LifeAligned offers a unique treatment for chronic musculoskeletal and neurological pain conditions, offering a safe, gentle alternative to drugs, surgery or traditional chiropractic “twisting” and “cracking”. See ad, page 25.

DENTAL WELLNESS CENTRE

Hyo J. Lim DMD 216 Mall Blvd, Ste 11, King of Prussia 610-265-4485 DentalWellnessCentre.com Dr. Hyo Lim provides a holistic approach to exceptional dentistry, in a warm and caring environment. At Dental Wellness Centre, mercuryand metal-free restorations are used for the most biocompatible results.

Biocompatibility testing for dental materials is available. Invisalign is offered as an alternative to metal braces. Zirconium and titanium implants are offered to replace damaged or missing teeth. Free digital X-rays with initial consultation. See ad, page 28.

HERITAGE DENTAL

Beth Skovron, DDS 595 Bethlehem Pike, Montgomeryville 215-822-3860 • HeritageDentalDDS.com

SAMSEL INTEGRATIVE HEALTH Katie Samsel, DC SamselIntegrativeHealth.com 215-944-8424

Enjoy an anxiety-free dental experience. You no longer have to be nervous about going to the dentist. From the moment you open the doors, our friendly and courteous team will make you feel comfortable in our relaxing spa atmosphere. Choose from a wide range of holistic services. See ad with special offers, back page.

Let’s make pain a part of your past.

Integrative chiropractic care in a warm, familiar setting. Applied kinesiology, lifestyle support, ayurveda, nutrition and weight loss. See ad, page 6.

46

Bucks & Montgomery County, PA Edition

David DiGiallorenzo, DMD 184 W Main St, Collegeville 610-422-3120 • PerioImplants.us

Dr. David DiGiallorenzo focuses on providing oral health solutions through holistic, biologically compatible and organic practices.

It is one of the world’s most accomplished centers for periodontal and implant care, which integrates wellness services into their therapeutic approach. He is experienced at immediate total tooth replacement with metal-free dental implants, treating gum disease with LANAP, a no-cut, no-sew method of treating gum disease, comfortable gum grafting with PRGF, implant denture solutions and chronic pain management. See ad, page 35.

HOSPICE ASCEND HOSPICE

108 Cowpath Rd, Stes 3 & 4, Lansdale 215-542-2100 AscendHospice.com Bringing a personalized and holistic approach to hospice care.

Our trained volunteers offer aromatherapy, massage therapy, reiki and pet therapy to bring healing and wholeness to clients and their families. See ad, page 9.

LIFE COACHING – GESTALT STEP INTO JOY HEALING ARTS

Joan Summers, Certified Gestalt Coach and Reiki Master 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com Joan will guide you with compassion and an open heart on a journey of self-discovery and healing. She offers healing for her clients impacted by trauma and/ or experiencing PTSD, anxiety, feeling stuck, grief, low selfesteem and needing connection and purpose. See ad, page 20.

MASSAGE & BODYWORK INTERNATIONAL SCHOOL OF SHIATSU

6055C Kellers Church Rd, 2nd Floor, Pipersville 215-795-8065 • Shiatsubo.com Celebrating 20 years as the area’s leading center for shiatsu massage training and treatment.

Come visit our new space in Pipersville. New courses start regularly. See ad, page 13.

NABuxMont.com

IN YOUR HANDS, LLC

Megan Downs, LMT, E-RYT Center for Natural Healing Bailiwick Office Campus, Ste 26, Doylestown • 215-206-3394 InYourHands.MassageTherapy.com Megan’s therapeutic massage technique works deeply by targeting specific problem areas while keeping in mind the whole. She incorporates a variety of methods including Myofascial Release, Trigger Point Therapy, Hot Stones, Bellabaci Method of Cupping and Aromatherapy, and also offers Therapeutic Yoga instruction. Relieve pain and stress, increase body awareness, heal and relax.

MEDICAL DOCTOR - HOLISTIC MICHAEL CHEIKIN, MD

Center for Optimal Health 832 Germantown Pk, Ste 3, Plymouth Meeting 610-239-9901 • Cheikin.com For 30+ years, Dr Cheikin has helped patients achieve root-cause level healing using education, nutrition, yoga and other methods.

Specializing in physiatry, pain and medical acupuncture, he also o ff e r s s p e c i a l t e s t i n g f o r deficiencies, toxicities, infections and allergies. See ad, page 11.

METAPHYSICAL SERVICES ELIZABETH JOYCE

Visions of Reality Elizabeth_Joyce.16@aol.com 215-996-0646 • New-Visions.com Modern-day psychic, mystic, author and master spiritual teacher/healer widely recognized for accurate predictions, mediumship and guidance for missing persons, dream analysis and past-life regression. See calendars for First Friday lectures and other events. Subscribe to Elizabeth Joyce YouTube channel. See ad, page 23.

JOURNEY TO THE SELF

Linda Harbaugh Intuitive Medium Certified Life Coach/Reiki Practitioner Linda@JourneyToTheSelf.com JourneyToTheSelf.com • 484-904-9268 Delivering messages of love and guidance from deceased loved ones and spirit guides via readings and intuitive reiki sessions. A certified life coach, Linda also offers intuitive coaching packages to help you navigate life, jobs and relationships. Psychology degree, former teacher, 30 years business experience.

Telephone or in person.

MLS LASER THERAPY MLS LASER THERAPY

Dr Paul Bizzaro, DC 81 S Main St, Yardley 215-493-6589 • DrPaulBizzaro.com Get permanent relief for your pain without drugs, shots or surgery with FDA-approved laser therapy. Benefits include speedy healing process, painfree, extremely safe with no known side effects. Don’t live in pain anymore. See ad, page 2.

NATUROPATH RACHEL BRIGHT, ND (TRADITIONAL) Bright Health & Wellness 120 W Germantown Pk, Ste 210, Plymouth Meeting 610-500-4940 • GetBrightHealth.com

Bright Health & Wellness is your community natural health care practice in Plymouth Meeting. We bring the focus of health back to your life with herbal remedies, nutritional supplements, homeopathic remedies, emotional release work and lifestyle suggestions. This is patientfocused care. See ad, page 27.

NUTRITIONAL HEALING

PHYSICIAN - FUNCTIONAL LOWER GWYNEDD FUNCTIONAL MEDICINE INSTITUTE

Joseph Carchedi, MD, ABIHM • 215-780-1898 LGFunctionalMedicine@gmail.com LowerGwyneddFunctionalMedicine.com Dr. Carchedi is a board-certified integrative holistic medicine physician who practices personalized functional medicine, getting to the root cause of every illness.

He performs IV therapies and is a member of the American College of Nutrition. See ad, page 31.

REIKI - INTUITIVE STEP INTO JOY HEALING ARTS

Joan Summers, Certified Reiki Master and Gestalt Coach 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com Experience peace of mind, enlightened awareness and physical restoration. The connections between physical pain and emotional trauma are often revealed during an intuitive reiki session. It is a practice of compassion and spiritual connection. See ad, page 20.

SPA – HOLISTIC

CENTER FOR NATURAL HEALING

INNER SPA

Dr. Jeffrey Griffin is a chiropractor with 31 years of practice experience in chiropractic care that is blended together with enzyme nutrition. This combination of treatment modalities allows Griffin to successfully treat a wide variety of health complaints, ranging from neck and back pain to headaches, digestive maladies and fibromyalgia. Call him today for a complimentary phone consultation or visit his website. See ad, page 33.

A fully organic, holistic, eco-friendly wellness spa featuring an array of detoxification, cleansing and therapeutic services. The spa is one of the only facilities in the area to offer colon hydrotherapy. See ad, page 9.

Jeffrey L Griffin, DC Bailiwick Office Campus, Ste 26, Doylestown • 215-348-2115 Center4NaturalHealing.com

PET GROOMING THE SPA AT HOLIDAY HOUSE ON STATE 42 E State St, Doylestown 215-345-6960 HolidayHousePetResort.com

Liz Sines is an award-winning National and International Master Groomer. Clean, balanced, natural looks and breed-specific styles.

Featuring all-natural, Americanmade salon products. Highquality grooming experience in a relaxed atmosphere.

4 Terry Dr, Ste 12, Atrium Bldg, Newtown Info@InnerSpa.org 215-968-9000 • InnerSpa.org InnerVitalitySpa.com

VETERINARY – HOLISTIC DOYLESTOWN VETERINARY HOSPITAL & HOLISTIC PET CARE 380 N Shady Retreat Rd, Doylestown 215-345-6000 DoylestownVeterinaryHospital.com

Improving the lives of pets through acupuncture, herbal therapy, h o m e o p a t h y, n u t r i t i o n a l counseling and integration of holistic therapies with conventional medicine for customized approach to care. See ad, page 6.

Stress-Free Dentistry Get comfortable with us!

Dental Care in a spa-like atmosphere With every visit, we offer COMPLIMENTARY services to help you relax, such as: Massage Chairs • Refreshment Center • Music & Video Headsets • Hand Treatments For No Extra Charge

Heritage Dental Spa is a truly unique dental practice Not only can you trust Dr. Skovron with all of your Holistic Dentistry needs and treatment plan, but you can trust that the team at Heritage Dental will make you feel as comfortable as possible in their relaxing spa atmosphere.

Offering Anxiety-Free exams and cleanings, PLUS State-of-the-Art Holistic and Metal-Free dental services  Safe removal of mercury fillings  Non-surgical gum treatments  Tooth-colored restorations  ClearCorrect® “invisible” orthodontics  Bio-Compatible Implants  CEREC® one-day metal-free crowns

 Holistic solutions for sleep apnea  Root Canals - Specialists on premises  Dentures secured by implant snaps  Now offering: High tech digital scanning with less radiation and 3D imaging

“This is by far the best dental appt I have ever had. I have a terrible fear of dentists and I was put to great ease. Very detailed appt which made me feel that they took everything into consideration. I really can’t say enough.” ~ Janice M.

Accepts Aetna PPO, Delta, MetLife, Guardian

Ready to book your Stress-Free dental ar appointment? Call TODAY! We want to hein you saw us Natural Awakenings!

215-822-3860

Open Wide and say Spaaaaaa!

Dental Cleaning (prophylaxis) for healthy adults, Comprehensive Exam & Digital X-ray

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595 Bethlehem Pike, Suite 302 Montgomeryville HeritageDentalDDS.com