Natural Awakenings Eastern PA January 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Stress-Free Workouts Why Less Is Sometimes More

LIVING LONG AND WELL Age-Defying Habits That Work

GREEN THERAPY

Ecopsychology and the Nature Cure

January 2020 | Bucks & Montgomery County, PA Edition | NABuxMont.com

Copper in new device stops cold and flu

had colds going round and round, 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,

by Doug Cornell no more headache, no more congestion.”

Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria.

Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on CopperZap. No viruses were found alive Colds start the market. soon after. when cold viruses Soon hundreds Dr. Bill Keevil led one of the teams get in your nose. of people had confirming the discovery. He placed Viruses multiply tried it and given millions of disease germs on copper. fast. If you don’t feedback. Nearly “They started to die literally as soon as stop them early, 100% said the they touched the surface,” he said. they spread and copper stops colds People have even used copper on cause misery. if used within 3 cold sores and say it can completely In hundreds hours after the first prevent outbreaks. of studies, EPA sign. Even up to New research: Copper stops colds if used early.

The handle is and university 2 days, if they curved and finely researchers have confirmed that viruses still get the cold it is milder than usual textured to improve and bacteria die almost instantly when and they feel better. contact. It kills germs touched by copper.

Users wrote things like, “It stopped picked up on fingers That’s why ancient Greeks and my cold right away,” and “Is it and hands to protect Egyptians used copper to purify water supposed to work that fast?” you and your family. and heal wounds. They didn’t know “What a wonderful thing,” wrote Copper even kills about microbes, but now we do.

Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. have become resistant of copper disrupts the electrical balance Pat McAllister, 70, received one to antibiotics. If you are near sick in a microbe cell and destroys the cell in for Christmas and called it “one of the seconds. best presents ever. This little jewel really people, a moment of handling it may keep serious infection away. It may even Tests by the EPA (Environmental works.” save a life.

Protection Agency) show germs die Now thousands of users have simply The EPA says copper still works fast on copper. So some hospitals tried stopped getting colds. even when tarnished. It kills hundreds of copper for touch surfaces like faucets People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent serious or even fatal illness.

MRSA and other illnesses by over half, used to get colds after crowded flights.

CopperZap is made in America of and saved lives.

Though skeptical, she tried it several pure copper. It has a 90-day full money The strong scientific evidence gave times a day on travel days for 2 months. back guarantee. It is $69.95. inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she Get $10 off each CopperZap with he felt a cold about to start he fashioned exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA16.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 10 LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth

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14 NATURAL HEALING FOR HANDS

Getting a Grip on Pain

16 GUT CHECK

Feeding the Immune System

18 RAISING

ENVIRONMENTALISTS

Teachers Prep Kids for the Future

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20 BILL MOYERS

On Covering Climate Now

22 GREEN THERAPY

Ecopsychology and the Nature Cure

24 TIDYING UP

THAT BUCKET LIST

Deciding What We Really Want

26 WHEN WORKOUTS DON’T WORK

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Why Less Is Sometimes More

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Bucks & Montgomery County, PA Edition

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30 WHEN OLDER PETS GET QUIRKY

Dealing With Cognitive Dysfunction Syndrome

DEPARTMENTS 7 health briefs 8 global briefs 14 healing ways 16 conscious

eating 18 healthy kids 20 wise words 21 teen voices

22 green living 24 inspiration 26 fit body 30 pet pages 34 local yoga 36 calendar 37 classifieds 38 directory

letter from publisher

HEALTHY LIVING HEALTHY PLANET

Learning Through Life

M

BUCKS / MONTGOMERY EDITION

y holiday season has been filled with family gatherings and new resolutions—plus conversations about how fast you go from age 15 to 50. With that fresh in my mind, I’ve spent some time reflecting on my own life, but also on the journey ahead for my son. He’s hunting for college—fearing, I assume, the unknown and looking into the abyss of growing up.

By age 17, my own journey had taken me from the street life of Brooklyn to Taipei, Taiwan, courtesy of military service. Those two years in Taiwan mesmerized me with new experiences, new cultures and learning just how big life is. By age 24, I was married and a father of two, and for the next ten years, there was nothing any book, any professor, any one person could help me with. Life was my teacher. And sometimes Life handed me a punch in the face. I never got use to that punch, but then, I never knew that I needed it. Which leads me to this point—Life is the greatest teacher, and paying attention to the moment is the key. Accepting it all—the ups, the downs, the mistakes, the rewards, the people, the experiences, the friends, the challenges—they are all part of our instruction, and in some cases, tests, to help us become who we are and can be.

I only wish I learned how to pay attention a little earlier.

Life does go by fast. If you're as lucky as I am, then 50 quickly goes to 75. Now my teaching is a little easier. The punch is a tap, the moments are miracles, each breath is a gift and humility has taken over ego (though not totally). You realize that life is good, love is breathtaking, kindness and giving are gifts to myself.

Life has taught me to live in the moment, as best I can, experience the possibilities, dream the dreams, take risks (safe ones), be there for others, make gratitude a cornerstone of thinking, live with integrity, make good decisions and embrace love no matter what.

I still have lots to learn and chapters to write, so as we enter into the new decade, I hope everyone will pay more attention to self, because life has taught me that my life, my happiness and my path are my responsibility. And that is a good thing.

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Managing Editor Melanie Rankin Editor@NABuxMont.com• 850-466-8322 Calendar Editor Kevin Rankin Copy Editor Julie Vitto Design & Production Melanie Rankin Sales & Marketing Joe Dunne Website Kristy Mayer Yoga Section Rosie Lazroe

In love, peace and laughter,

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I don't want to sit on the sidelines and not value the gift of being here. Instead of the idea of time ticking away, the grains of sand running out, I try to think of time as giving me another grain of sand, another gift.

So time passing is an accumulation, rather than a diminishing. ~Tori Amos

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health briefs

Eat Fermented Dairy to Lower Heart Risk Eating and drinking fermented probiotic dairy products such as yogurt, kefir, cheese and sour cream reduces the risk of heart disease for women, report researchers from the Netherlands that analyzed data from nearly 8,000 Australian women over a 15-year period.

The effect was particularly strong for those that were obese and had Type 2 diabetes, according to the research. “In the process of dairy fermentation, beneficial compounds are released that have shown promise for improving glycemic control, blood lipids, cholesterol concentrations and blood pressure,” write the study authors.

Drink Pomegranate Juice to Protect Fetal Brain Growth About one in 10 babies in utero struggles with a dangerous condition known as intrauterine growth restriction (IUGR), in which the flow of oxygen and nutrients through the placenta is restricted, hampering development of the growing fetus. Now, a simple solution—of mom drinking an eight-ounce glass of pomegranate juice a day—offers hope of a way to reduce infant deaths and lower the need for infant surgery.

Researchers at Brigham and Women’s Hospital, in Boston, studied 77 mothers with IUGR at St. Louis’ Barnes-Jewish Hospital that received either one cup a day of pomegranate juice or a placebo. Evaluating 55 of the babies’ development with MRIs after birth, researchers found that the babies with pomegranate-drinking moms had evidence of both better brain connectivity and development of white matter—tissue through which messages pass in the central nervous system. Pomegranate juice is a rich source of polyphenols, a class of foods also found in nuts, berries, vegetables and teas that’s known to cross the blood-brain barrier and have neuroprotective effects.

Munch More Nuts to Stave Off Weight Gain Chomping on more nuts daily keeps the pounds at bay, according to research published in the journal BMJ Nutrition, Prevention & Health. Using records from three long-term longitudinal studies spanning 20 years and including nearly 300,000 health professionals, the report from Harvard University’s T.H. Chan School of Public Health found that increasing nut intake by a half serving a day—about 12 almonds or seven walnut halves—was linked to lower instances of weight gain and obesity. Swapping out a serving of meats, refined grains or desserts for half a serving of nuts was associated with staving off weight gain of between 0.9 and 1.5 pounds in any four-year period.

A consistently higher nut intake of at least half a serving a day was associated with a 23 percent lower risk of putting on 11 or more pounds and becoming obese in the same timeframe. No such links were found for eating more peanut butter. The researchers suggest the high fiber content of nuts can make a person feel full longer, and that that the fiber also binds well to fats in the gut, affecting a greater discharge of calories.

Live Near Green Spaces to Stave Off Metabolic Syndrome Middle-aged and older adults that live in greener neighborhoods have a lower risk of metabolic syndrome, reports research from the Barcelona Institute for Global Health in the journal Environmental Pollution. The study followed more than 6,000 British adults in a cohort initially between ages 45 and 69 for 14 years, and correlated health records and interviews with satellite images of greenery. They found that exposure to green spaces seemed to help prevent metabolic syndrome and its individual components such as large waist circumference, high levels of blood fats and hypertension. The results “could be related to better opportunities provided by green spaces to perform physical activity, as well as a decrease in exposure to air pollution,” notes Carmen de Keijzer, first author of the study. Women fared even better than men, perhaps because women may spend more time in green spaces.

January 2020

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Money Talks

global briefs

Uncowed by a Hurricane Cattle Survive Churning Sea

Three cows turned up at Cape Lookout National Seashore on the Outer Banks of North Carolina months after being swept out to sea by Hurricane Dorian. Local resident Paula D. O’Mally wrote on social media, “The cows are wild and have survived for decades without human intervention.

They’re pretty tough that way.” A massive wave swept away nearly all 20 of the cows and 28 wild horses that were on private land on Cedar Island. The cows’ caretaker has identified them, and a group is formulating a plan to get the cattle back home. The rest, and all of the horses, are believed to have perished in the storm.

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According to researchers, each airline passenger produces about three pounds of trash per flight, from disposable headphones and plastic cutlery to food scraps and toilet waste. To increase mindfulness about the trash, British design firm PriestmanGoode has refashioned the economy meal tray, replacing plastic with renewable materials such as coffee grounds, banana leaves and coconut wood. Associate Strategy Director Jo Rowan says, “Onboard waste is a big issue. Knowing that you have 4 billion passengers per year, it all adds up very quickly.” The redesigned items are featured in an exhibit, “Get Onboard: Reduce.Reuse.Rethink.” at the Design Museum, in London.

The biggest environmental issue with air travel is carbon emissions, which are growing at a faster rate than previously projected. But as air travel becomes increasingly accessible and more people fly, airlines have been making public pledges to curb their environmental footprint, including the plastic forks and leftovers their passengers leave behind.

A collection of 18 papers published by the Federal Reserve Bank of San Francisco indicates that climate risks may cause home values to fall significantly; banks to stop lending to flood-prone communities; and towns to lose tax money needed to build seawalls and other protections. One recommendation is for regulators to penalize banks that lend money in areas that have been hit by disasters, yet have not taken steps to protect themselves against similar future disasters.

Banks could also be rewarded by regulators for financing projects that leave communities less vulnerable to flooding or other hazards.

Federal Reserve Chair Jerome H. Powell wrote that the Fed takes “severe weather events” into account in its role as a financial supervisor. The San Francisco branch of the Federal Reserve, responsible for banking oversight across a major swath of the American West, wrote in March that volatility related to climate change has become “increasingly relevant” as a consideration for the central bank.

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Air Meals May Get an Eco-Makeover

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Climate Change Increases Banks’ Financial Risks

Trays Up

Gender Gap Rich Carey/Shutterstock.com

Sea Turtles Skew Female

Scientists warn that as the Earth gets hotter, sea turtle hatchlings worldwide are expected to trend dangerously female. The West African island of Cape Verde is home to a sixth of the planet’s total nesting loggerheads, and 84 percent of youngsters are now female, researchers from Britain’s University of Exeter stated in a July report. “Males here could vanish in two or three decades,” says Adolfo Marco, a Spanish researcher.

“There will be no reproduction.”

Sea turtle eggs that incubate in sand below 81.86 degrees Fahrenheit produce males, according to the National Oceanic and Atmospheric Administration, while nests in the mid-80s create a gender mix. Temperatures higher than 87.8 degrees effect 100 percent females. In Cape Verde, the sand temperature has risen about 2.3 degrees Fahrenheit since 1964. Populations in Florida and Australia are also showing dramatic sex imbalances, casting the shadow of extinction over the ancient species.

Sea turtles can live for 100 years and lay more than 1,000 eggs. They are polyamorous, and one male can fertilize dozens of females.

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Rethinking Rice

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Farmers Respond to Climate Change

Growing up in Gambia, Nfamara Badjie’s parents taught him it’s much healthier to eat food they grew rather than food bought in a store. Badjie, a well-known drummer who moved to the U.S. in 2005, bought a plot of marshy land in Ulster Park, New York, two hours north of New York City, and is learning how to adapt the rice-growing practices of his West African ethnic group, the Jola, to East Coast climates. Agronomists hope the innovative operation, Ever-Growing Family Farm, can provide a blueprint for other area farmers to introduce new crops due to the threat of climate change. Erika Styger, an agronomist from nearby Cornell University, says, “We can reinvent agriculture even today, and if we have that mindset, there is a lot that can be done. We shouldn’t get stuck in how we have done things, and we need to adapt to climate change.”

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We know caloric restriction extends life.

But no one wants to do it, because it’s no fun. ~Lori Taylor

In their search for secrets to longevity, investigators often look for lifestyle clues provided by long-lived populations. Those residing in what National Geographic Fellow and bestselling author Dan Buettner calls “Blue Zones”, for example, are more likely to celebrate their 100th birthday and escape chronic maladies such as heart disease and cancer—the two biggest killers in the U.S.

Buettner has identified the “Power 9” lifestyle habits commonly practiced by centenarians living in the five designated Blue Zones—Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and the Seventh Day Adventist community in Loma Linda, California.

LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth

by Melinda Hemmelgarn

A

t age 29, Betty Holston Smith, of Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food.

Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well.

Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance—are beyond our control. However, the most critical ingredient seems to be our daily habits.

Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck.

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For example, some individuals may be born with genes that confer longevity, but be unlucky due to where they live. The National Center for Health Statistics reports that life expectancy varies by zip code.

That’s because where we live influences how we live, predicting access to healthful food, clean air and water, safe neighborhoods and stress-relieving green spaces such as parks and gardens. Genes are important, but our social and physical environments play a greater role in predicting our “healthspan” —the essence of a long and healthy life.

According to researchers at the Columbia Center for Children’s Environmental Health, in New York City, even our first environment—the womb—can spawn diseases later in life if pregnant women are exposed to air pollutants, pesticides and the toxic stress of poverty.

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Regardless of genetics, the following behaviors can help anyone slow the aging process and improve quality of life: n Eat a plant-based diet. n Stop eating when 80 percent full. n Practice stress reduction techniques. n Find a sense of purpose. n Engage in physical activity throughout the day. n Consume moderate amounts of alcohol with food and friends. n Join a faith community, regardless of denomination. n Belong to a social network that engages in healthy behaviors. n Share love and time with children, parents and partners.

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Learning From the “Blue Zones”

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Survival of the Fittest

Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Missouri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). After menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporosis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.”

LaFontaine recommends weightbearing exercises such as walking, jogging and high-intensity weight training to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an average age in the low 60s train with heavy weights. Some even participate in weightlifting competitions.”

“We have observed women in this group move from osteopenia to normal BMD and from osteoporosis to osteope-

Finding Inspiration

Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms. ~Eve Van Cauter nia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.

LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview Tips to cope with loneliness: Tinyurl.com/TheEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com

Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change.

She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness.

Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle

by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.”

In addition to running 60 to 100 miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.

Eating Well, but Not Too Much

Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits.

However, in contrast to our Western culture’s practice of eating until belt-bust January 2020

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Most people have something in their lives they can point to for strength. ~Betty Holston Smith the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-associated telomere shortening.

The Sleep Connection

Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unpro-

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ductive time, but it’s a “biological requirement for life.”

In fact, it is one of the three pillars of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms.”

No matter how long we live, we want to make the most of our time on Earth.

Beyond diet and exercise, finding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives.

Despite our virtual social networks, real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as dangerous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young.

Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

Digital X-rays Orthodontics TMJ/Facial Pain Surgical Extractions

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ing full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full.

“We know caloric restriction extends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake.

Similarly, Dorothy Sears, Ph.D., a professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories.

She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study.

Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres—

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January 2020

13

NATURAL HEALING FOR HANDS

We have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections.

Getting a Grip on Pain

~Susan Blum

by Marlaina Donato

role of inflammation and the importance of looking beyond the diagnosis itself.

“Inflammation is a process in the body, an end result, and we have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections.”

By finding the trigger, relief is within reach with non-surgical solutions and natural approaches such as physical therapy, specialized yoga, acupuncture, essential oils and inflammation-taming foods and herbs.

M

ost of us take our hands for granted until buttoning a shirt or opening a jar becomes a daunting task. Getting a grip on that pain and loss of function with holistic solutions can be a game-changer. Inflammatory conditions like rheumatoid arthritis and osteoarthritis, as well as repetitive motion syndromes like carpal tunnel, are commonly linked to hand and wrist pain, and effective treatment relies on identifying the underlying cause.

“Systemic inflammation will be an issue in any case, but the root condition needs to be addressed,” says Kiva Rose Hardin, a New Mexico-based herbalist and co-editor of Plant Healer Magazine. Carpal tunnel, for instance, is not always a repetitive injury syndrome; it can sometimes be triggered by endocrine imbalances such as hypothyroidism, she says.

Susan Blum, M.D., author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally, agrees on both the

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Natural, Safe and Effective Relief

Gut Check

Factors like leaky gut syndrome, stress and inadequate nutrition can all kick inflammation into overdrive. The right dietary adjustments can go a long way toward putting on the brakes. “Inflammation from compromised gut health can contribute to both rheumatoid and osteoarthritis,” Blum notes. “Abdominal fat releases inflammatory molecules into the joints, so metabolic syndrome should [also] be looked at as a factor in osteoarthritis.”

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The simplest place to begin is to pay attention to food quality, she says. “Choose whole foods high in nutrients and fiber; eliminate all processed food; read labels to spot hidden sugars and food dyes.”

Blum, the founder of the Blum Center for Health, in Rye Brook, New York, initially guides her patients on an elimination diet to find dietary triggers like soy, corn, gluten, dairy, sugar and eggs. She also recommends a diet that is 70 percent plantbased and includes cold-pressed, solvent-free oils such as highquality olive oil. Blum cautions against nightshade vegetables like eggplant, tomatoes, peppers and white potatoes that can trigger osteoarthritis pain.

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Improper posture can set off a domino effect from neck to fingertips, resulting in carpal tunnel syndrome and other troublesome conditions. Prevention can go a long way. “Stretching and strengthening are the best ways to prevent injury or pain,” says physiotherapist Kelly Picciurro, of Spring Forward Physical Therapy, in New York City.

Picciurro emphasizes exercise for rheumatoid arthritis sufferers. “It’s vital that these patients maintain a certain level of mobility, and [physical therapy] can improve that.”

Those with repetitive strain injuries also respond well to gentle yoga postures like tree pose, upward hands and upward fingers. In general, yoga helps upper body muscles support and align the hands, wrists and elbows.

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Snuffing Out Pain

Acupuncture, especially with a focus on postural muscles of the neck and back, can be effective in reducing pain and inflammation. Hot and cold treatments can bring relief for arthritis flare-ups. Circulation and resulting improved cell nutrition can be achieved by employing heat via showers, baths and heating pads.

For acute pain, cold from an ice bag or frozen vegetables wrapped in a towel for 20-minute intervals reduces swelling by reducing circulation and dulling pain signals.

Pain-reducing herbs such as cat’s claw, aloe vera, green tea, ginger, borage oil and chili pepper can all help fight systemic inflammation. Curcumin, the active ingredient in turmeric, is also a heavy hitter. Blum recommends at least 1,000 milligrams daily of curcumin that is formulated with pepper or a phospholipid for optimal absorption. A 2018 study published in The Journal of Nutritional Biochemistry found that the combination of curcumin and black pepper can repress inflammation signals in the intestines.

Essential oils such as peppermint, eucalyptus, ginger, Roman and German chamomile, lavender and balsam fir are also effective in reducing pain, and have anti-inflammatory properties. A few drops can be added to Epsom salts for a bath or diluted and rubbed onto the area three times daily.

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

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The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.

conscious eating

GUT CHECK Feeding the Immune System

R

by Julie Peterson

educing stress, sleeping enough, exercising and getting sunlight are all known strategies for improving the body’s ability to protect itself from harm. However, the most important factor in building a rock-star immune system is nutrition.

Here is a guide to the care and feeding of the inner fortifications that fight off disease, supporting long-term wellness.

Ground Zero: The Gut

About 70 percent of the immune system resides in the gastrointestinal tract—home to a microbiome that contains trillions of bacteria.

It works as a complex ecosystem in which the good bacteria prevent the bad bacteria from taking hold and causing illness or disease.

Eating plants promotes the robust growth of that good bacteria.

“The GI microbiome evolved closely with our immune systems and under the influence of the plants our ancestors ingested,” says Holly Poole-Kavana, who practices herbal medicine in Washington, D.C. Yet about 90 percent of Americans don’t eat enough fruits and vegetables, according to the U.S. Centers for Disease Control and Prevention. The consequent weakening of the microbiome is a double-edged sword, because the processed foods Americans commonly consume promote the growth of harmful microbes. The 2015-2020 Dietary Guidelines for Americans indicates that added sugars, saturated fats and sodium eaten by most Americans are far above recommended amounts. This tipping of the scales causes weight gain, toxin buildup and immune system dysfunction.

What Not to Eat

Plants and grains on grocery shelves today are typically processed into bread, cereal, pasta, desserts and snacks, abundant in added sugars, salt, detrimental fats and chemical additives. These altered foods slam the gut’s immune protection and increase the risk of chronic disease.

A Czech Republic study on food additives found that gut microbes 16

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that fought inflammation were harmed by additives. According to the research, “Permanent exposure of human gut microbiota to even low levels of additives may modify the composition and function of gut microbiota, and thus influence the host’s immune system.”

And of course, be wary of sugars. Anything that turns into sugar in the system—think carbs like refined bread products and pasta, not just sweets—is an immune-depressing culprit, says Heather Tynan, a naturopathic doctor at Evergreen Naturopathic, in San Diego. “The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.” Saturated fats also alter immune cells, disrupting their functions and triggering inflammation.

Getting away from processed food cravings can be a challenge, because the foods provide a temporary energy boost.

Dorothy Calimeris, of Oakland, California, a certified health coach and author of three anti-inflammatory cookbooks, suggests that cravings mean the body needs something, but it may be rest or water. “By focusing on eating higher-quality nutrients, we can limit and eventually eliminate the cravings.”

Eat the Rainbow

Fruits and vegetables get their colors from phytochemicals, which provide the human microbiome with antioxidants, minerals and vitamins that keep the gut healthy and help the immune system combat cellular damage. National guidelines suggest Americans eat 10 servings of plants a day, ideally two each from the green, red, white, purple/blue and orange/yellow categories. But data from the National Health and Nutrition Examination Surveys show that eight out of 10 people in the U.S. don’t get enough of any color category.

“A good strategy is to add one new vegetable a week to your grocery cart,” suggests Canadian nutritionist Lisa Richards, founder of TheCandidaDiet.com. “Blending fruits and vegetables into shakes or smoothies is also an effective way to eat the rainbow for those who are busy.”

Whatever goes into the grocery cart should be certified organic, the only sure way to avoid ubiquitous genetically modified organisms (GMOs) in the food chain, which animal studies have linked to immune system damage.

Herbs are also helpful to boost the body’s inherent ability to protect itself. Poole-Kavana points to medicinal herbs like astragalus and reishi mushroom, which support immunity and balance gut bacteria; antimicrobial herbs like garlic, thyme and oregano; and elderberry, an anti-inflammatory fruit that boosts the body’s ability to identify and eliminate viruses and bacteria.

“The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Calimeris.

Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@gmail.com.

marekuliasz/Shutterstock.com

~Heather Tynan

IMMUNE-BOOSTING RECIPES Add the cauliflower, garlic, ginger, turmeric, salt, pepper and cumin, and sauté to lightly toast the spices, 1 to 2 minutes. Add the broth and bring to a boil.

photo by Jennifer Davick

Reduce the heat to a simmer and cook until the cauliflower is tender, about 5 minutes.

Using an immersion blender, purée the soup in the pot until smooth.

Stir in the coconut milk and cilantro, heat through, and serve.

Total cooking time is about 15 minutes.

Creamy Turmeric Cauliflower Soup Turmeric is the darling of the anti-inflammatory spices. For best absorption, it should be combined with pepper. This soup gets its creamy texture from coconut milk, but other nondairy milk can be used instead.

photo by Stephen Blancett

Yields: 4 servings 2 Tbsp extra-virgin olive oil or coconut oil 1 leek, white part only, thinly sliced 3 cups cauliflower florets 1 garlic clove, peeled 1¼-inch piece fresh ginger, peeled and sliced 1½ tsp turmeric ½ tsp salt ¼ tsp freshly ground black pepper ¼ tsp ground cumin 3 cups vegetable broth 1 cup full-fat coconut milk ¼ cup finely chopped fresh cilantro In a large pot, heat the oil over high heat.

Add the leek, and sauté until it just begins to brown, 3 to 4 minutes.

Excerpted from the book The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System, by Dorothy Calimeris and Lulu Cook.

Lentil Stew Most stews take hours to cook, but this restorative dish, perfect for dinner or lunch, cooks up in a hurry. The plant-based recipe takes advantage of canned lentils and is loaded with nutritious, anti-inflammatory power foods.

Yields: 4 to 6 servings 1 Tbsp extra-virgin olive oil 1 onion, chopped 3 carrots, peeled and sliced 8 Brussels sprouts, halved 1 large turnip, peeled, quartered and sliced 1 garlic clove, sliced 6 cups vegetable broth 1 (15-oz) can lentils, drained and rinsed 1 cup frozen corn 1 tsp salt ¼ tsp freshly ground black pepper 1 Tbsp chopped fresh parsley

In a Dutch oven, heat the oil over high heat.

Add the onion and sauté until softened, about 3 minutes.

Add the carrots, Brussels sprouts, turnip and garlic, and sauté for an additional 3 minutes.

Add the broth and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 5 minutes.

Add the lentils, corn, salt, pepper and parsley, and cook for an additional minute to heat the lentils and corn.

Total cooking time is about 15 minutes.

Serve hot.

Another tip: This soup is as versatile as it is simple. Feel free to use any kinds of beans or vegetables you have—it’s a great way to use up leftover vegetables at the end of the week. Store in a covered container in the refrigerator for a week, or in the freezer for longer.

Nutritional information per serving (4 portions): calories: 240; total fat: 4g; total carbohydrates: 42g; sugar: 11g; fiber: 12g; protein: 10g; sodium: 870mg Excerpted from the book The Anti-Inflammatory Diet One-Pot Cookbook: 100 Easy All-in-One Meals, by Dorothy Calimeris and Ana Reisdorf.

Also visit DorothyEats.com.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

January 2020

17

RAISING ENVIRONMENTALISTS Teachers Prep Kids for the Future

E

by Yvette C. Hammett

ducators have switched from preaching to kids about environmental degradation to using hands-on lessons to get K-12 students not only interested in the world’s environmental priorities, but also actively participating in solutions, maybe even seeking out related careers.

“You hope students can translate passion into intellectual curiosity on these subjects and develop the expertise so they can go beyond being an activist to being an advocate,” says Kenneth Walz, Ph.D., who works on the Wisconsin K-12 Energy Education Program at the University of Wisconsin-Stevens Point. Walz, who teaches chemistry, engineering and renewable energy at Madison Area Technical College, also serves as its director of the Center for Renewable Energy Advanced Technological Education.

While K-12 environmental education still has no specific niche in curriculum, according to a case study of The National Academies of Sciences, Engineering and Medicine, numerous groups and educators are working to ensure the next generation is prepared for the environmental challenges it will certainly face.

18

Today’s educators believe hands-on learning will prepare Generation Z and those that follow to look for solutions and even seek active roles to implement them. Aaron Baker, a Sussex, New Jersey, advanced placement environmental science instructor and a two-time winner of the U.S. Environmental Protection Agency Region 2 Presidential Innovation Award, says the key to getting through to the next generation is showing them a problem that’s close to home that they can touch and feel, and then relating it to a global issue.

“A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community,” Baker says. “We collaborate with the Wallkill River Watershed Management Group to restore riparian areas and increase biological diversity.”

The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school. “This type of hands-on work not only has a direct relationship to their lives here in Sussex County, but is also relevant to similar issues on a global scale.”

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The 30-year-old National Environmental Education Foundation (NEEF) no longer sends speakers to schools. Instead, it encourages teachers to get the students outside working with partners like the National Park Service or the U.S. Forest Service to learn about real world problems near their homes, says Robert Sendrey, program director of environmental education.

Motivation and inspiration are key, he says. “We were created to help make the environment more accessible, relatable, relevant and more connected to the average American’s life.”

Rather than focusing on the negative aspects of climate change and the challenges ahead, NEEF promotes a healthy lifestyle and emphasizes the need for clean air and water. “We emphasize the well-being of people, which is directly related to the health of the environment,” Sendrey says.

Success starts with a change in attitude and awareness, and ultimately needs to culminate with action, he says.

For example, NEEF teamed up with zoos and aquariums for the Skip the Straw campaign, educating the public about the environmental harm caused by single-use plastics. The University of Wisconsin K-12 education program focuses on environmental impacts of the energy sector— especially on air and water quality.

We emphasize the wellbeing of people, which is directly related to the health of the environment. ~Robert Sendrey

photos by Aaron Baker

healthy kids

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“If you are burning coal to produce electricity, it creates all kinds of atmospheric pollution—acid rain and soot that causes respiratory illness,” says Walz. “If we weren’t burning fossil fuels, urban smog wouldn’t even be a thing.” The energy curriculum for students includes content on biofuels and electric transportation.

“For them, it is more thinking about the types of transportation they use, whether they are driving, riding a bike or taking a bus.”

They don’t get to choose what kind of fuel the bus runs on, but they can be educated to be good future consumers, he notes.

“I think they appreciate the issue,” Walz says of the students.

“Middle schoolers bring the passion. That sort of raw, emotional angst is something we left behind in our teenage years. Adults have been way too complacent for way too long.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.

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January 2020

19

Bill Moyers on Covering Climate Now

by Julie Marshall

B

ill Moyers, an American icon of broadcast journalism, continues to inspire generations through his political commentary, documentaries and award-winning books, including the landmark 1988 PBS series Joseph Campbell and The Power of Myth. Beginning his career at 16 as a cub reporter in Marshall, Texas, he went on to earn more than 30 television Emmys, as well as prestigious career awards in film and television.

Moyers announced his retirement in 2017 at the age of 83. However, this past spring, the journalist spoke at a Columbia Journalism Review conference, calling upon the nation’s reporters and news outlets to join the Covering Climate Now project in order to push a cohesive message of science and truth—that it’s not too late for our planet and all of its inhabitants, but first we all need to grasp what’s at stake.

When did you first hear of global warming?

Early in 1965. I was a special assistant to President Lyndon Johnson, and famous oceanographer Roger Revelle was a member of the White House science advisory committee. The scientific community had largely believed that we didn’t have to worry about carbon dioxide because the oceans would quickly absorb any excess. Revelle blew that consensus apart with his discovery that it was instead rising into the atmosphere— which meant slowly, then more swiftly turning up the temperature of the planet, as 20

if the Earth was now a vast furnace; warming oceans, melting Antarctica, rising seas.

What was your response?

A twinge of disbelief, a little shock. But this was no wild alarmist sitting at that table. Well, LBJ took science seriously.

As president, he gave the green light for the first official report on the potential threat to humanity from rising CO2 levels. Go online to “Restoring the Quality of Our Environment—1965,” and read Appendix Y4—Atmospheric Carbon Dioxide. He told us to distribute the report widely. One year later, his energy and attention and our resources were diverted to the war in Vietnam.

What prompted your sense of urgency now in taking the media specifically to task for its general lack of coverage of the climate crisis?

Reality. The hottest temperatures on record, fueled by greenhouse gas emissions. Hurricanes of extraordinary force and frequency.

Floods, tornados, wildfires. Mass migration as a result of crop failures. A president who calls climate disruption a hoax. A cabinet and Congress protecting the profits of the fossil fuel industry. David Attenborough told the UN Climate Summit, in Poland, that we’re talking about “the collapse of our civilizations and the extinction of much of the natural world.” But our corporate media was more obsessed with the new “royal” baby born in Britain.

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What is the nature of the Covering Climate Now project?

Covering Climate Now is a big cooperative effort to tell the true story of what is happening and what we can do to change it—the story of fighting back against extinction, of coming to our senses. Our aim is to help beleaguered journalists and news organizations to abandon old habits, adopt best practices and overcome the usual obstacles—such as how to convince their own management to invest in better climate coverage and how to pay for it.

How crucial will the role of media be in influencing meaningful action on the most critical issue of our time?

Who else will sound the trumpet and be heard? We can take our readers, viewers and listeners to the ends of Earth, where oil palm growers and commodities companies are stripping away forests vital to carbon storage—and connect the dots. We can take them to the American Midwest, where this past spring’s crops brought despair and bankruptcy as farmers and their families were overwhelmed by floods—and connect the dots. And we can take them to Washington, D.C., and a government that scorns reality as fake news, denies the truths of nature and embraces a theocratic theology that welcomes catastrophe as a sign of the returning Messiah—and connect the dots.

What accounts for your own sense of urgency?

Photographs of my five grandchildren above my desk. Facts taped to the wall, like this one: The UN Intergovernmental Panel on Climate Change—an essentially conservative body—gives us 12 years to make the massive changes to drastically reduce global greenhouse gas emissions 45 percent below 2010 levels. And something Roger Revelle said many years ago that is lodged in my head: “Earth’s our home. Let’s not burn it up.”

Julie Marshall is a Colorado-based journalist and author. Connect at FlyingBurros@gmail.com.

photo by Dale Robbins

wise words

teen voices

Resolute

Desirably Purposeful, Determined and Unwavering

W

by Isabella Dussias

ith a new year come new resolutions—new promises that we hope to keep but sometimes forget to abide by. Yet, when we stick to our resolutions, it can make all the difference in the new year.

When I surveyed some of my high school friends on what kind of resolutions they would make in 2020, I got a plethora of responses. Some wanted to improve their eating habits and try to lead a healthier lifestyle. Others wanted to exercise more and pay more attention to their physical health.

Many shared that they wanted to focus on improving academically.

Why do we embrace this self-reflection in the new year? Who started this tradition? Was the past year really that bad? Do teens feel that they need resolutions or a fresh start?

The answer is an overwhelming “yes” from my peers. I guess we are always striving for perfection, especially in a society where teens often feel judged. Maybe that’s partly due to our own battle with self-confidence as we are emerging as adults. So, we make our resolutions to exercise more, eat healthier, be more organized, etc. You’ve heard them all.

The tricky part is how do we keep these resolutions? The answer is the “resolute”

in “resolution”. The hard part is the follow through, the determination to be the best we can be, to be more confident, more assertive, more thoughtful, more kind and maybe even more kind to ourselves.

So, my new year's resolution is to be more resolute—to actually carry out the things I have resolved to do, to be the best version of myself.

I wish you all a happy and healthy 2020!

Isabella Dussias is a 16-yearold singer-songwriter/ composer from New Jersey.

She enjoys writing about issues that are important to today’s youth, and she believes music is an important outlet to connect people and share messages through the creativity of lyric and melody. For more information, please visit IsabellaDussias.com.

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21

green living

After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started.

Coming Next Month

Regenerative Medicine

~Laura Durenberger

Plus: Cardiovascular Health

GREEN THERAPY Ecopsychology and the Nature Cure

by Ronica A. O’Hara

F

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908-405-1515 22

or clients of family therapist Christian Dymond, the path to wellness begins on his 10 acres of woods and meadows in Milton, Vermont, walking alongside him, sitting by a babbling brook, watching squirrels gather nuts or the sun slowly set, breathing in the piney air. “There is a sense of safety that comes from being in the forest,” Dymond says.

“Safety is necessary in order for the client to open up and share themselves with another human being.” Children, too, readily respond: “Getting a child outside into nature can bring life back into their eyes.

Every day I see this happen.”

The sweeping Santa Barbara beach is the office of clinical psychologist Maria Nazarian, Ph.D., as she accompanies clients on hour-long barefoot walks that might include a mindfulness exercise, goal-setting and meditation—all while watching waves foam, pelicans glide and sun-sparkles on the water. “When we feel connected to the world around us, we experience more joy and belonging, less depression and less anxiety, all of which increase our thinking, creativity, wellbeing and generosity,” she says.

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Their practices, known as ecotherapy, green therapy or nature-based therapy, are an outgrowth of a ballooning branch of psychology known as ecopsychology, which investigates the critical links between nature experiences and human well-being. In examining such matters as our neurological responses to nature, how climate change and weather disasters lead to anxiety and depression, how nature deprivation affects children, and why nature can produce transcendent awe, the field is reshaping the way that therapists and doctors help both adults and children heal.

Ecopsychology is a relatively new discipline. Little more than two decades ago, historian Theodore Roszak pointed out in Psychology Today that in the Diagnostic and Statistical Manual of the American Psychiatric Association, one of the most-diagnosed categories involved sex: “In mapping sexual dysfunction, therapists have been absolutely inspired… [but] the volume contains only one listing remotely connected to nature: seasonal affective disorder.”

Now, as the planet’s dire plight becomes a source of mounting concern, that

Song_about_summer/Shutterstock.com

FEBRUARY

professional neglect is rapidly changing.

Institute at the Golden Gate National There is a sense of safety The field of ecopsychology has produced Parks Conservancy. that comes from being in more than 100 authoritative studies

Ecopsychology research programs the forest. Safety is necessary are opening at medical centers and linking nature to not only physical, but in order for the client to open universities, and ecotherapy classes are mental health. Researchers have found that spending time in nature settings up and share themselves with being added to academic degree programs helps lower stress, anxiety and depression, for therapists. Major health insurers are another human being. boosts positive mood, improves resilience financing pilot programs to measure time~Christian Dymond and immune response, increases life exin-nature outcomes, and electronic health pectancy, decreases anger, reduces blood records are starting to include nature pressure, eases computer fatigue and enhances energy, concenprescriptions, as well as pharmaceuticals. tration and cognitive functioning.

Happily, it’s a therapy that can be self-prescribed. After Laura

Recently, Danish researchers found that children raised in Durenberger, who blogs at ReduceReuseRenewBlog.com, gave the least-green neighborhoods were 55 percent more likely to birth to her son, she found symptoms of her generalized anxiety develop a serious mental illness than children that grew up in disorder at an all-time high, and ultimately linked it to rarely the greenest neighborhoods, regardless of social standing, affluleaving her house. When she goes too long without being outside, ence or parental mental illness. A British study of nearly 20,000 she says, “My anxiety spikes. I am irritable. My energy is low. people published in Scientific Reports concluded that spending at I don’t feel motivated or creative.” least two hours a week in nature, whether in brief breaks or long

Now, even during the fierce Minneapolis winters, she is stretches, is an optimal amount of time to feel a sense of better dedicated to spending half an hour a day in nature: “After my time health and well-being. outdoors, I feel grounded, renewed, energized and much more

Putting these findings in motion, doctors, therapists, clearheaded than before I started.” naturopaths, nurse practitioners and other health providers

As ecotherapist Dymond puts it: “Nature is always there for are increasingly suggesting and prescribing time in nature, espepeople to heal themselves in.” cially for children. As of July 2018, there were 71 provider-based nature-prescription programs in 32 states, potentially involving Ronica A. O’Hara is a Denver-based health writer. Contact her at hundreds of thousands of patients, according to a survey by the OHaraRonica@gmail.com.

How to Practice Personal Ecopsychology

When we say Body, Mind & Spirit,

We mean it

n Spend two hours or more each week outdoors in natural settings, in either short or long blocks of time.

Psychological and Behavioral Health Services for Individuals, Couples, Teens, Families

n Take a free online course to gain an in-depth understanding of ecopsychology at Tinyurl.com/IntroEcopsychology.

Body: NEUROFEEDBACK. Brain health is essential for

n Read books like Vitamin N: The Essential Guide to a Nature-Rich Life, by Richard Louv, or The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams. n Bring plants, flowers, seashells, pebbles and other reminders of nature into work and home settings. n Garden outdoors or keep a kitchen herb garden indoors. n Join a local birdwatching group. n Use nature scenes as wall art and screensavers. n Visit WalkWithADoc.org to join in a one-hour group walk with a local doctor. n Find more ideas at RunWildMyChild.com/incorporatingnature-into-daily-life.

optimal happiness. Neurofeedback helps to rewire the brain so that one experiences life in a quality and healthy way.

Mind: THERAPY. Examine actions, behaviors and patterns to create sustainable new patterns that promote health and decrease stress, anxiety, and depression.

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January 2020

23

TIDYING UP THAT BUCKET LIST Deciding What We Really Want

by Carl Greer

M

any people have a bucket list of things they want to make sure they experience in this life.

Tidying up that bucket list when it no longer reflects a person’s values and deepest desires makes sense.

When reviewing our bucket list, we might feel inadequate or embarrassed because we haven’t accomplished what we thought we would. It’s okay if a goal is no longer as exciting as it once was. Guilt,

frustration or embarrassment about what’s been lingering on a bucket list for years might be signs that it’s time to dream different dreams.

What’s on a bucket list might have been based on a need to prove ourselves to others. If we no longer feel the need to impress people or win their approval, we can move on to new goals. Maybe our family has always talked about traveling to the land of our ancestors as an important

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thing to do someday, but we don’t feel the same way. We might prefer to travel someplace where we can swim with dolphins or meet people from a completely different culture than our own. Releasing the weight of having a bucket list heavy with other people’s expectations can help us feel much lighter.

Maybe those bucket list items still spark some excitement, but it’s time to change the form of the experience. A goal to write a novel might turn into a goal to write our life story and turn it into a book.

A goal to marry again might become a promise to ourselves to enjoy life with a new romantic partner, regardless of whether that leads to marriage someday.

As we go down our bucket list reviewing each item, we can acknowledge which goals still inspire us and which make us feel dispirited. Tidying up a bucket list written in the past can be a good exercise in becoming more conscious of what we want to experience and why—and what dreams we are ready to release—because we have new aspirations now. If we’re spending our time doing what gives us a sense of vitality, happiness and well-being and there is something we haven’t done that generates a feeling of joy and anticipation, it should go at the top of our bucket list—and we should find a way today to start making it happen.

Carl Greer, Ph.D., Psy.D., is a practicing clinical psychologist, Jungian analyst and shamanic practitioner. He teaches at the C.G. Jung Institute of Chicago and is on staff at the Replogle Center for Counseling and Well-Being, in Chicago. Learn more at CarlGreer.com.

CREATISTA/Shutterstock.com

It’s okay if a goal is no longer as exciting as it once was. Guilt, frustration or embarrassment about what’s been lingering on a bucket list for years might be signs that it’s time to dream different dreams.

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January 2020

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When Workouts Don’t Work

Why Less Is Sometimes More

E

by Marlaina Donato

xercise is a proven deprived, overworked The key is to not component in and doing intense overtrain and to losing weight and workouts but not seeing do just enough to preventing cardiovascular weight-loss results, that’s adequately stimulate a signal that cortisol is disease and diabetes, but not all exercise regimens potentially too high and the system. yield the same results for needs to be addressed.” ~Beth Shaw everyone, especially when Fat-burning, highdaily stress is a factor. intensity interval training While workouts are often intended to (HIIT)—bursts of exercise with minimal reduce the body’s physiological response periods of rest in between—raises levels to mental and emotional stress, exercise of cortisol. These tend to decrease after a itself can serve as a physical stressor that workout, but can remain on overdrive if exacerbates the problem. This delicate HIIT is not balanced with low-intensity balance revolves around the stress hormovement. Add jam-packed schedules to mone cortisol. the mix, and the side effects of chronical While cortisol is needed to kickly elevated cortisol result not only in lonstart metabolism and burn fat, too much ger recovery time, but insomnia, fatigue, of it can increase the body’s fat stores. low immunity and failure to lose weight, Stephanie Mansour, host of Step It Up especially around the midsection—a With Steph, a weekly TV fitness program phenomenon that has earned cortisol the in Chicago, sees this correlation in her nickname “the belly fat hormone”. private practice for women. “Aggressive

Balancing HIIT with yoga, Pilates, workouts definitely perpetuate stress, and elliptical training, swimming or walking aren’t always necessary for weight loss. If can help to reset the nervous system and one of my clients is stressed-out, sleepbring the rest of the body back up to speed.

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Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shifting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.”

Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health.

The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.”

When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”

Mixing It Up

Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period.

Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the Journal of Obesity, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles.

Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates

oscarhdez/Shutterstock.com

Cortisol-Conscious Workouts

fit body

Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss.

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Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.”

Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.”

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More Low-Stress Workout Tips Beth Shaw: I recommend high-intensity training first thing in the morning on an empty stomach three times a week, and adopting a yoga practice a few days a week that includes restorative yoga in the evenings to reduce cortisol.

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Stephanie Mansour: Try high-

intensity workouts for a few weeks. Take inventory of how you feel each day. Look at your progress over a few weeks to find a healthy balance. If it’s not working, change it up.

Tori Brown: If Pilates is your go-to

exercise for strength training, opt for private training three times a week (minimum). If you are combining Pilates with other modes of exercise and really just need the cortisol downplay and core work, choose mat classes two times a week. Pilates private instruction will completely change the way you do all other forms of exercise. It is very different than all other exercise and very complementary.

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QI

The Force Behind Blood Flow and Higher Intelligence

This interview with qigong practitioner Jeff Primack, conducted by nationally recognized mindfulness speaker and author Damon Damato, is part two of a two-part series. Primack is founder of Supreme Science Qigong Center and has shared qigong, breathing and food-based healing techniques with tens of thousands of people worldwide in live seminars.

Why is qigong healing so profound compared to other remedial modalities?

Qigong works directly with your life energy to a greater degree than yoga or traditional exercise by using slower movements.

Postures are “rooted” in one place, where grounding and electrical charges build stronger. Graceful hand motions move the qi and blood in profound ways while the person is very relaxed. Qigong’s relaxation response allows for greater microcirculation in the frontal lobes of the brain. Qigong practice can improve intelligence and even deepen one’s connection with God, the source of life.

Once he felt the energy for himself, he began practicing qigong and studying Chinese medical models. My choice to enter the wellness field was influenced by my dad and his emphasis on a scientific approach. I have a healthy skepticism and present with scientific method.

What was the driving force behind your absorbing so much from the most respected masters of qigong?

As a graduate from University of Florida College of business, I founded Supreme Science Qigong Center to be successful and You coined the phrase, “Press on qi!” Why is took my job seriously. Many qigong teachers I found did not provide the training I was looking for. I did a lot this emphasized so often in your of research and found a qi master, Paul Dong, healing forms? who wrote a book entitled Empty Force. I flew “Press on qi” is describing subtle movement on him from China to Florida in 2001, because the edge of your magnetic field. When a person he claimed to have practiced qigong every day practices qigong and learns to press on the energy for over 20 years. We arranged a seminar and I field, it immediately strengthens blood circulation, gathered a hundred people to hear Paul share his digestion, metabolism and improves important forms, which were ahead of any qigong learned body functions. I trademarked the term “Press on previously. His presence activated my qi, and I qi” as our way of expressing this idea unique to practiced more because of coming in direct conour qigong style. tact with him.

After Paul flew back to China, I craved to find How did your father’s work in the another qigong expert who could explain more. medical field impact you as you Master Weizhao Wu was my most influential grew up? teacher for qigong, and he practiced since age 7.

My dad is a pharmacist at a hospital, and he loves Although he passed away, his memory lives in the people. He knows pharmaceuticals have side most excellent posture corrections that he carefully effects and believes in preventing disease using gave. He would open my thumb and relax it so food. At first, my dad didn’t believe in qigong.

Jeff Primack the tendons were not hard anymore. That thumb 28

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correction makes a huge improvement to qi flow and has been passed to my forms.

HEALTHY LIVING

Through this process of education and discipline, how long did it take for you to create the Supreme Science Qigong healing forms?

After five years traveling and producing seminars for other qigong masters, I finally created my Level-1 Qigong Healing Form. It was first published in our books in 2003, and only a few dozen instructors memorized it, but by 2007 we had certified a thousand people to teach the routine.

Our videos were “qi-animated” to show energy graphically and it assisted people in becoming sensitive to energy. In 2013, we upgraded our qigong videos to HD animation, and in 2017 we finally released our remastered Level-2 video with Ultra HD 4K animation. Spirit continues to reveal better ways for us to share these healing practices.

Will participants get to experience these forms at the Qi Revolution event?

All three levels of our qigong program are shared in detail, along with Breath Empowerment, 9-Breath Method, acupressure, foot reflexology and Food Healing. Qi Revolution is balanced in presentation and practice.

After the event, most people choose to continue practicing qigong at home.

Fitness classes normally get me amped up. Strength training you share at Qi Revolution challenges me, but it has more mastery of breath than any workout I’ve done. What is significant in your qigong strength practices for longevity?

HEALTHY PLANET

2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE

Jeff Primack and Master Weizhao Wu exercises, I performed 750 pushups with twenty students counting and making sure I went up and down all the way. Qi breathing allows for the ATP to replenish faster so that muscle contractions can occur sooner.

This also dilates arteries and increases production of nitric oxide to lower blood pressure during strenuous exercise.

If there were only one takeaway at the end of the Qi Revolution, what would you wish for each person to embody?

The most important embodiment I’d like people to walk away with is that we can breathe through life’s challenges and allow God’s healing qi to bring strength and guidance. Attendees will personally experience a higher energy from the qigong. For the last 15 years, people have written to us, thanking us for the powerful breathing exercises at crucial life-challenge points.

Qigong helps people process stress, but most of all it brings us into a higher state of well-being. We make our seminar affordable at three days for $199 so that more people can reclaim their qi.

Most important is to slow down Qi Revolution will be held from 9 a.m. to 6 breathing in qigong strength training, but p.m. on January 18 through 20 at the Ukraimost athletes increase respiration when nian Cultural Center, 135 Davidson Ave., using force. Slowing breathing during Somerset, New Jersey. For more information, pushups changes hormones we make. call 800-298-8970 or visit QiRevolution.

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WHEN OLDER PETS GET QUIRKY Dealing With Cognitive Dysfunction Syndrome

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by Julie Peterson

s dogs and cats get older, they may slow down or have other physical issues. Some experience cognitive decline which resembles Alzheimer’s disease in humans. It presents differently in every pet and can include numerous symptoms that begin gradually, sometimes just seeming like quirky behavior instead of a disease.

Cognitive dysfunction syndrome (CDS) can affect dogs or cats, and there is currently no known cause or prevention.

Progress has been made on Alzheimer’s research in humans, with neurologists discovering that plaque buildup in the brain does not cause the disease: That is the immune system’s response to the disease.

Necropsies on dogs with CDS have shown similar plaque buildup in the brain.

“Unfortunately, little research has been done regarding this condition, so we can only hope to use human studies to gather information that will help our affected pets,” says Dennis W. Thomas, DVM, a holistic veterinarian in Spokane, Washington, and author of Whole-Pet Healing: A Heart-to-Heart Guide to Connecting with and Caring for Your Animal Companion.

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With no test available for CDS, pets are diagnosed by excluding medical and behavioral problems that can resemble having the ailment.

Signs to Watch For

Issues that could point to CDS include: n Confusion or disorientation: standing in a corner, difficulty walking through doorways, walking in circles or trouble following familiar routes n Decreased activity: sleeping excessively, seeming withdrawn, lack of grooming, loss of interest in toys, people or food n Restlessness, anxiety or compulsiveness: waking often at night, whining or yowling, new fears, pacing or constantly licking n Attention seeking: wanting to be near humans and showing high distress when left alone n Incontinence: soiling the house after previously being house-trained n Irritability or aggression: growling/ hissing or biting without cause

These troubles could also be indicative of a treatable condition, such as a

Keep your dog’s mind active by providing games and opportunities for play.

Daily walks provide not only exercise, but also mental stimulation.

urinary tract infection or an injury, so it’s essential to have the pet examined.

Caring for the Patient While CDS will continue to alter brain and nerve function, there is some hope for pet lovers faced with the diagnosis in the early stages. Thomas recommends a natural approach that includes diet modification, filtered water, vitamin and herbal supplements, and eliminating stress. Diffusing calming essential oils can be helpful for dogs (and humans), but is not recommended for cats.

Kathryn Sarpong, DVM, a veterinarian at Metro Paws Animal Hospital, in Dallas, also recommends dietary changes to her patients. “Recent studies have shown that medium-chain triglycerides may be helpful, and they are in some senior pet foods. Supplementation of melatonin may help with sleep-wake cycles.”

Anxiety often becomes part of the animal’s new normal, but pet parents can help cats and dogs with this by keeping them as active as possible, introducing new toys and interacting. “Keep your dog’s mind active by providing games and opportunities for play.

~Lisa Lunghofer Daily walks provide not only exercise, but also mental stimulation,” says Lisa Lunghofer, Ph.D., executive director of The Grey Muzzle Organization, in Washington, D.C.

Pets with anxiety or pain may benefit from cannabidiol (CBD) products. Clarissa Valdes, a homemaker in Homestead, Florida, has a 15-year-old cat with CDS. Minini would wander around in the house, looking lost.

Then, the all-night howling sessions began.

“We started to worry that she was in pain,” says Valdes. However, a veterinarian diagnosed CDS. “The vet suggested medication, but I wanted to go in a natural direction,” says Valdes, who started Minini on CBD oil. The cat finally slept through the night. A month in, Minini is doing better overall.

With time, CDS patients may lose hearing or sight in addition to experiencing a progression of symptoms. “Make sure your home is predictable and safe,” says Lunghofer. Use gates to close off stairs or move furniture or other items that could be hazardous.

Prevention on the Horizon

Because inflammation caused by an inappropriate diet is the underlying problem of most chronic diseases in pets, Thomas believes that prevention for CDS is possible.

“Feeding a non-inflammatory, speciesspecific, balanced diet that is fresh and not heat-processed is critical,” he says.

In addition, he advises his patients get probiotics, digestive enzymes, omega3s and antioxidant nutrients. Vaccinations, when necessary, should not contain heavy metal preservatives. “The goal is to keep the gut and immune systems healthy, avoid toxins that affect the nervous system and minimize environmental stress.”

Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

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THE WAR ON CANCER Part Three: Diet's Key Role

by Laura Weis

T

he first two articles in this threepart series examined the failing war on cancer, conventional therapies and the inherent genetic and biological Achilles' heel that renders our companion animals and us susceptible to cancer. While there are many therapies that can aid in reducing the risk of cancer or supporting our bodies during treatment, this article will focus on the biggest lever we can pull: the foods we feed our pets.

Western pets consume a diet that is frighteningly similar to the Standard American Diet (SAD). While wild canids, both modern and ancestral, eat a diet that is typically comprised of less than 5 percent carbohydrates, most American dogs and cats consume high levels of refined carbohydrates (often 55 percent of their diet or more) and excess calories, both of which produce hyperglycemia and hyperinsulinemia. These twin conditions are the most powerful drivers of inflammation, leading to cancer, degeneration and chronic disease.

The mechanisms of this degenerative spiral are complex. Hyperglycemia (excess sugar) and caloric abundance signal our mitochondria to permit cellular reproduction as a constant possibility. Simultaneously, these same metabolic conditions, 32

created by a profoundly unhealthy diet, injure vulnerable mitochondrial DNA and the electron transport chain, which creates damaging reactive oxygen species.

A cascade of further changes can include turning on growth accelerator genes, decreasing the ability of the cell to differentiate, turning off growth suppressor genes and switching into permanent reproduction mode. Independent of these changes, persistent hyperglycemia causes increased levels of insulin-like growth factor 1 (IGF1), which drives reproduction in cancer cells. When these changes, encouraged by a cancer-promoting diet, are combined with insults such as carcinogenic chemicals, radiation exposure, pathogens and other lifestyle hazards, rates of cancer climb.

While we cannot control every aspect of our pets’ lives, we can pull the biggest lever that can accelerate or reduce the risk of cancer: evolutionarily appropriate food and caloric restriction. Oncologists, both those who treat people and animals, are not trained in the cancer-preventing and cancer-reducing potential of food. We will focus on two powerful mechanisms that

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should be a mainstay of pet nutrition: the use of ketones as the “normal” fuel source, and consuming appropriate amounts of food to maintain a lean body mass.

Ketones

Ketones are water-soluble, energy-rich molecules that are naturally and normally produced by the body during periods of extreme exercise, during fasting or when the diet is comprised of higher amounts of fat, moderate amounts of protein and low amounts of carbohydrates. Ketones can also be produced in a pathological response during uncontrolled diabetes, a dangerous condition known as ketoacidosis that occurs in the absence of insulin.

The healthy mitochondria of most tissues use ketones as a clean and efficient fuel source, and ketones can pass through the blood-brain barrier to supply energy to the brain. In fact, ketones are neuro-protective and neuro-restorative, and are increasingly used in human medicine to combat diseases such as epilepsy, Alzheimer’s disease and other neuro-degenerative conditions.

Ketones vs. Carbohydrates

Conventional nutrition has taught that ketones were the fallback mechanism for energy during periods of extreme starvation.

But is this true? Ketones appeared very early in mammalian evolution as an energy source, and we know that the common ancestors of dogs, cats and humans relied on a diet high in fat and protein, with very little inclusion of carbohydrates. In fact, eating carbohydrates, which were very different from today’s easily consumed grains and starchy plants, likely occurred only episodically and seasonally, such as with a berry harvest, or when fat- and proteinrich foods were not available.

For humans, the starchy tubers and other sources of carbohydraterich energy of thousands of years ago required extensive processing to render the calories accessible and safe. Ancestral canids and felids accessed carbohydrates through the ingesta of their prey.

Given this evolutionary picture, it is likely that the use of ketones was the default energy pattern for our ancestors and the ancestors of our pets, and the occasional consumption of large amounts of carbohydrates was rare.

Diets that promote metabolic flexibility, with the default use of ketones as the primary fuel source, are cancer-preventing and can be extremely beneficial in treating cancer. Glucose is the primary fuel source used by cancer cells, as their damaged mitochondria cannot effectively use ketones for energy production. Calorie restriction and a ketogenic diet can help to treat primary tumors and metastatic disease, and can also help to support healthy cells during standard cancer therapies such as chemotherapy and radiation.

We will never eliminate cancer.

Healthy pets and people have cancer cells; the production of these cells was a by-product of evolutionary compromises agreed upon billions of years ago. The question we must address is whether controlling and eliminating these cells will be a normal part of metabolic functioning, or whether the diet we provide our pets will encourage the production of cancer. The outcome of the Standard American Diet is disastrous, with accelerating rates of cancer and all chronic diseases. Our pets deserve better.

Dr. Laura Weis and her husband, Dr. Ransome Weis, own and operate Doylestown Veterinary Hospital & Holistic Pet Care, and Holiday House Pet Resort & Training Center, in Doylestown. She focuses on homeopathy and nutrition counseling for her clients within the full-service veterinary practice. Call 215-345-6000 to request an appointment. See ad, this page.

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LOCAL

Find the studio, teacher or style that fits you best

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Tapas (The Third Niyama) by guest contributor Nicole Zornitzer

T

apas, otherwise known as selfdiscipline, exposes us to the concept of being able to stay in the fire (of life) and await our blessing. Through the physical asana practice and daily commitment to showing up on our mat, we begin to further understand this niyama (positive duties or observances). Through self-study and a dedication to learning, we expand this knowledge.

I recently learned that Ram Das and I share in something very unique; we both suffered from a stroke. April 26 marks the fifth year that I get to celebrate being alive (again). When the event occurred, life came to a halt for my family, but the strange thing for me was that I suddenly had never felt more alive. I was surrounded by an energy that is indescribable and probably only understood by those that have had a near death experience. I felt the guiding hand of a life force, the energy of my ancestors surrounding my soul telling me that everything was going to be okay. For three months I sat in my backyard and looked up at the sky, the trees, the birds and I listened to the

sound of the wind moving each branch of the trees. I waited; I listened; I nurtured my soul, my body and my mind.

Ram Das explained that instead of being swallowed by self-pity, he chose to view his experience as being burned by the fire of the divine. He speaks of “being stroked” versus having “a stroke”. My experiences since this moment in time and my ability to absorb what I went through are very similar to that of Ram’s words.

We all have a choice; we can break down or break open during a time of extreme catharsis. Tapas helps us grow our ability to stay in the unknown and scary versus run away in fear.

April is my month—my month to reflect, my month to acknowledge, my month to love and respect me. I too have been “stroked” by the hands of my angels, and the level of gratitude I feel is immense, to have this second chance to experience life on this Earth.

Nicole Zornitzer, E-RYT 1000, Yoga Therapist, founder of Niyama Yoga & Wellness Studio in Randolph, New Jersey. Niyama YogaStudio.com.

Your input helps shape this section while our input helps you grow!

For information, email YogaByRosie@gmail.com January 2020

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calendar of events Submit your listings by the 5th of the month. Email Editor@NABuxMont.com for assistance.

WEDNESDAY, JANUARY 1

TUESDAY, JANUARY 7

Holiday Tours – Jan 1-5. All day. Entertaining for the holidays Victorian style. See how a house would be transformed for guests with all the best china and crystal and a special buffet for gentlemen callers to young ladies like Governor Pennypacker's daughters. Free. Pennypacker Mills, 5 Haldeman Rd, Schwenksville. 610-287-9349. Penny Mackermills@MontCoPa.org. MontCoPa.org.

21-Day Whole Food Purification Program – 7pm.

It’s time to clear out the old. Jump start 2020 with a three-week proper nutrition program to help detoxify your body. Learn more at this free introductory meeting with Dr Bizzaro. The offices of Dr. Bizzaro, 81 S Main St, Yardley. 215-493-6589. DrPaul Bizzaro@DrPaulBizzaro.com. DrPaulBizzaro.com.

Twelfth Night Holiday Tours at Pottsgrove Manor – Jan 1-4, 10am-4pm; Jan 5, 1-4pm. The whole family can enjoy learning about how the colonists celebrated the yuletide season through the merriment of Twelfth Night. Uncover the origins of many holiday traditions alongside some forgotten favorites on guided tours of Pottsgrove Manor, transformed for the season. Suggested $2 donation.

Pottsgrove Manor, 100 W King St, Pottstown. 610326-4014. MontCoPa.org.

SATURDAY, JANUARY 4 New Year Nutrition Reset – 2-4pm. Are you feeling bloated, stressed and downright lost after a month of holiday parties and celebrations? Do you have the desire to make lasting healthy lifestyle changes but not know where to begin? Join Sarah's nutritional reset workshop to start the new year off right. Bring a notebook and yoga mat. $50. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@WholeBodyYogaStudio.com.

WholeBodyYogaStudio.com/workshops.

SUNDAY, JANUARY 5 Pennsylvania Owls – 2pm. People have been fascinated by owls for centuries. Learn about the natural history of our Pennsylvania owls at this informative indoor program. An educator from Elmwood Park Zoo will bring a great-horned owl and a screech owl.

Suggested donation $3/person. Norristown Farm Park, W Germantown Pike and Barley Sheaf Dr, 2500 Upper Farm Rd, Norristown. 610-270-0215.

MontCoPa.org.

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FEBRUARY

Coming Next Month

Cardiovascular Health plus: Regenerative Medicine

THURSDAY, JANUARY 9 Kiley Reid – Such a Fun Age – 6:30-7:30pm.

Welcome author Kiley Reid for a discussion and book signing in celebration of her debut, Such a Fun Age, a page-turning and big-hearted story about race and privilege, set around a young black babysitter, her well-intentioned employer and a surprising connection that threatens to undo them both. The Doylestown Bookshop, 16 S Main St, Doylestown.

215-230-7610. DoylestownBookshop.com.

Beginner Yoga Series for Dudes – Thursdays, Jan 9-Feb13, 7-8:15pm. Six-week series. Step-bystep instructions for beginners. Men of all ages, body types and athletic ability will learn to work comfortably through a variety of foundational yoga postures and breathing techniques. This is the place to start yoga if you have never tried yoga. $108.

Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@Whole BodyYogaStudio.com. WholeBodyYogaStudio. com/workshops.

FRIDAY, JANUARY 10 Full Moon Hike – 5pm. Don’t let winter keep you indoors. Enjoy an opportunity to be in the park past sunset. View the winter landscape by the light of a full moon. Non-slip footwear is recommended for this two-mile hike. Pre-registration is required; meet in parking lot #5. Free. Norristown Farm Park, W Germantown Pk and Barley Sheaf Dr, 2500 Upper Farm Rd, Norristown. 610-270-0215.

MontCoPa.org.

SATURDAY, JANUARY 11 Breakfast Benefits: Learn about Laser Treatment – 9am. 2nd Sat. All are welcome to share breakfast and learn about the benefits of laser treatment. Facilitated by Dr Paul M Bizzaro, DC. Free.

The offices of Dr Bizzaro, 81 S Main St, Yardley.

RSVP to 215-493-6589. DrPaulBizzaro.com.

World of Weather: A Wintertime Adventure – 10am-4pm. 2nd annual event. This fun-filled day will feature all kinds of cool activities and crafts about weather. Explore the climate regions of broadleaf temperate forest, grasslands and the taiga through the use of the Everglades, the Great Plains and Interior Alaska. Visit with live animals that live in these types of regions. $4/members, $6/nonmembers, children 3 and under/free. Churchville Nature Center, 501 Churchville Ln, Churchville.

215-357-4005. Pamongillo@BucksCounty.org.

Sound Healing & Restorative Yoga – 2-4pm. Find your joy. Feel relaxed and refreshed by joining us for a blissful afternoon of live sound healing with gongs, sound bowls and bells, in restorative yoga

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poses with essential oils. Awaken your inner guide and feel your inner freedom as you take this time to heal your body and mind. $35. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@WholeBodyYogaStudio. com. WholeBodyYogaStudio.com/workshops.

WEDNESDAY, JANUARY 15 The Power of Transformation – Jan 15-Mar 4, 7:30-8:30pm. 8-week series featuring 1-hour weekly sessions. Learn to open your heart to a more conscious way of thinking while learning how to transform your day-to-day life. Gain a greater sense of self, purpose and direction as well as better communication with others, healthy nutrition and lifestyle tips and stress relief techniques. $200.

Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@Whole BodyYogaStudio.com. WholeBodyYogaStudio. com/workshops.

SATURDAY, JANUARY 18 Winter Explorations Walk – 10am. Join us for a leisurely hike on the Blue Trail. We will enjoy the sights and sounds of a winter morning along the shores of the Green Lane Reservoir. Along the way, we will examine animal tracks and whatever Mother Nature has in store for us. Wear sturdy boots; trail may be snow- or mud-covered. Free. Green Lane Park, 2821 Hill Rd, Green Lane. 215-234-4528.

MontCoPa.org.

TUESDAY, JANUARY 21 Audubon Bird Town Bird Walk – 8-10:30am.

Expect to see winter resident and year-round resident birds on this walk guided by members of the Wyncote Audubon Society. Bring binoculars if you have them. The walk will start from the parking lot on Moredon Rd and will go south along the Pennypack Trail through the Bethayres Swamp. Adults and children ages 12 and up. Free. Lorimer Park, 183 Moredon Rd, Huntingdon Valley. Leigh Altadonna, 215-947-3477. LAltadonna@Audubon.org.

MontCoPa.org.

WEDNESDAY, JANUARY 22 Author Event with Bill D'Anjolell – 6:30-7:45pm.

A special event with antique dealer Bill D'Anjolell, a lifelong Bucks County resident, who will be at the bookshop to sign copies of his new book, My Antiques Journey, as well as lead a discussion on downsizing and selling your unwanted things. Come hear some of his stories, as well as get tips. The Doylestown Bookshop, 16 S Main St, Doylestown.

215-230-7610. DoylestownBookshop.com.

FRIDAY, JANUARY 24

savethedate ThetaHealing Basic DNA Certification Class January 24-26 Learn the ThetaHealing Technique, do intuitive readings, be introduced to belief work and activate your DNA. Whether you are interested in being a practitioner or in pursuing your own personal development, this class will provide you with a firm foundation of the tools used in the ThetaHealing technique. Advanced registration required.

Cost: $600 Hampton Inn & Suites Warrington Horsham 201 Metro Dr, Warrington Collean O'Brien • 484-686-5424 ObrienTheta@gmail.com ColleanObrien.com

SATURDAY, JANUARY 25 Animal Tracks and Signs Walk – 1pm. Join us for a closer look at our seldom-seen creatures in this outdoor exploration. We will search for tracks and other signs of native animals in a variety of habitats.

Wear sturdy boots or shoes, ground may be snow or mud-covered. Free. Green Lane Park, 2144 Snyder Rd, Green Lane. 215-234-4528. MontCoPa.org.

SUNDAY, JANUARY 26 Yoga in the Park: Winter Mindfulness Walk – 1pm. We’ll gather for some basic guidance in mindfulness and walking. After warm-up breathing and movement, we step out on our walk, focused and mindfully aware in GLP’s winter wonderland. $10/advance; $15/day of event. Green Lane Park, Creek Stone Lodge, 2115 Snyder Rd, Green Lane.

215-234-4528. MontCoPa.org.

plan ahead FRIDAY, MARCH 27 Heart of Oneness Holistic Expo – Mar 27-29; Fri 5-6pm, Sat 10am-7pm, Sun 10am-5pm. A collective event dedicated to wellness, spiritual growth and the conscious evolution of humanity. $5 Fri, $10 Sat, $15 Sun, $15 weekend pass. Heart of Oneness Holistic Expo, 97 Sunfield Ave, Edison NJ. Tickets available on Eventbrite. 732-508-7990. Info@ HeartofOnenessHolisticExpo.com. HeartofOneness HolisticExpo.com.

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

sunday 60+ Yoga – Noon-1pm. A regular yoga practice will help you improve mental well-being, decrease chronic pain, sleep better and live with more ease and peace. Class meets every Wednesday and Sunday. Mention Natural Awakenings to get your first class free. Kindred Yoga, 1364 Welsh Rd, North Wales. Christa Stebbing, 267-664-1022. Christa@ KindredYogaStudio.com. KindredYogaStudio.com.

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

monday 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.

wednesday 60+ Yoga – Noon-1pm. A regular yoga practice will help you improve mental well-being, decrease chronic pain, sleep better and live with more ease and peace. Class meets every Wednesday and Sunday. Mention Natural Awakenings to get your first class free. Kindred Yoga, 1364 Welsh Rd, North Wales. Christa Stebbing, 267-664-1022. Christa@ KindredYogaStudio.com. KindredYogaStudio.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 Health, 832 Germantown Pk, Plymouth Meeting.

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

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.

friday 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.

saturday Breakfast Benefits: Learn about Laser Treatment – 9am. 2nd Sat. All are welcome to share breakfast and learn about the benefits of laser treatment. Facilitated by Dr Paul M Bizzaro, DC. Free.

The offices of Dr Bizzaro, 81 S Main St, Yardley.

RSVP to 215-493-6589. DrPaulBizzaro.com.

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

FOR RENT BEAUTIFUL ROOM(S) in professional setting in Warrington. Massage, counseling, nutrition, etc.

Work free for 30 days. 267-406-0782.

TRAINING 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.

January 2020

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Bucks/Montgomery Community

business directory

Join the community! Request our media kit today by emailing Publisher@NABuxMont.com

Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle

Behavioral Health

Dentistry - Holistic

Life Coaching - Gestalt

M.E. Matters

Dental Wellness Centre

Step Into Joy Healing Arts

Hyo J. Lim DMD

Joan Summers, Certified Gestalt Coach,

Dr. Hyo Lim provides a holistic approach to exceptional dentistry, in a warm and caring environment. At Dental Wellness Centre, mercury- and 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 12.

Experience deep and long-lasting healing. Joan offers healing for her clients who are tired of feeling stuck, disconnected or without purpose. She offers Gestalt Life Coaching, Equine Gestalt Life Coaching and reiki, and you may choose to customize your session. See ad, page 27.

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 23.

Chiropractic Care 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 13.

You can’t help getting older, but you don’t have to get old. ~George Burns

216 Mall Blvd, Ste 11, King of Prussia 610-265-4485 DentalWellnessCentre.com

Lanap & Implant Center of PA David DiGiallorenzo, DMD Henry Hsu, DMD

184 W Main St, Collegeville 610-409-6064 • PerioImplants.us Providing oral health solutions through holistic, biologically compatible and organic practices. One of the world's most accomplished centers for periodontal and implant care, which integrates wellness services into their therapeutic approach. Experience with 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 3.

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.

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Trauma Professional and Reiki Master 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com

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 offers special testing for deficiencies, toxicities, infections and allergies. See ad, page 3.

Metaphysical Services 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

Sexuality Coaching

MLS Laser Therapy

Michelle Christine

Dr Paul Bizzaro, DC

Sacred Rose

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, pain-free, extremely safe with no known side effects. Don’t live in pain anymore. See ad, page 13.

Unity Barn, 4000 Sawmill Rd, Doylestown MichelleChristine@SacredRose444.com 215-840-8139 • SacredRose444.com Michelle Christine supports women to reclaim and redefine their sexuality in any stage of their lives. Together we will work on helping you to love, nourish and celebrate yourself and your divine femininity. See ad, page 27.

Nutritional Healing

Spa - Holistic

Center for Natural Healing

Inner Spa

Jeffrey L Griffin, DC

Bailiwick Office Campus, Ste 26, Doylestown 215-348-2115 • C4NH.com Feeling poorly? Lacking answers? Improvement at a standstill? Locate the source of stress and the treatment becomes obvious. Mention Dr. Jeff’s 35 years of experience when you call and receive a free phone consultation to learn how we can start helping you today.

See ad, page 19.

4 Terry Dr, Ste 12, Atrium Bldg, Newtown Info@InnerSpa.org • 215-968-9000 InnerSpa.org • InnerVitalitySpa.com 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 15.

Veterinary - Holistic

Reiki Step Into Joy Healing Arts Joan Summers, Certified Intuitive

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 27.

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, homeopathy, nutritional counseling and integration of holistic therapies with conventional medicine for customized approach to care.

See ad, page 33.

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