Natural Awakenings Eastern PA March 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

The Roots of Good Health Thriving on a Plant-Based Diet

HEMP GETS HOT Meet the Hardest Working Plant on the Planet

COLD CRUSHERS Natural Remedies for Kids

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

Seven years without a cold?

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, 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 Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after.

Soon hundreds get in your nose.

Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and copper stops colds if they touched the surface,” he said. cause misery.

People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks.

Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family.

“What a wonderful thing,” wrote about microbes, but now we do.

Copper even kills 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. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.”

Protection Agency) show germs die save a life.

Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives.

CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95.

“Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA18.

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

New device stops cold and flu

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Foresight is

2 02 0

Gain Tips, Lore & Insightfu l Guidance for your successful year Metaphysical Center of New Jersey’s

Working with Universal Energy Metal Rat Works hop & Vernal Equinox Ce re m o n y Saturday, March 21

•

12-4 pm

Hyatt Regency Hotel Plaza Ballroom 3 Speedwell Ave., Morristown, NJ 07960 Free validated parking For anyone Interested in Traditional Chinese Medicine,

Meet the Instructor Mei J in Lu, Ph.D.

Author, Taoist Phi losopher, 25th Generation descendant of Ancient Quan Zhen Tao Lineage, President of the US Health QiGong Association

Chinese Cu lture, Energy Medicine & Heal ing, Feng Shui, Qi gong, Intuitive Work, or Seeking insight into the future...

This Workshop Is For You! Tickets:

$55 non-member $40 MCNJ/USHQA member $25 Students with ID

Register at MetaphysicalCenter.org Please provide birthdate when registering for special surprise.

For information:

973-702-8443

March 2020

3

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.

12

Contents 12 THE ROOTS OF

16

GOOD HEALTH

Thriving on a Plant-Based Diet

16 VEGAN FITNESS

A Healthy Choice for Body and Planet

18 HEMP GETS HOT

Meet the Hardest Working Plant on the Planet

20 CBD’S NEW FRONTIER Help for Mental Health

22

22 COLD-BUSTERS Natural Remedies for Kids

26 MEATLESS MAKEOVER

A Plant-Based Spin on Classic Dishes

30 KIBBLE QUANDARY A Fresh Look at Pet Food

32 PET DENTAL HEALTH ADVERTISING & SUBMISSIONS

30

Part 1: Keeping It Clean

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Bucks & Montgomery County, PA Edition

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DEPARTMENTS 7 news briefs 8 health briefs 10 global briefs 11 eco tip 16 fit body 18 green living 20 healing ways 22 healthy kids

25 teen voices 26 conscious

eating 30 pet pages 34 local yoga 36 calendar 37 classifieds 38 directory

HEALTHY LIVING HEALTHY PLANET

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March 2020

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Directory of Advertisers

*new or returning advertiser

Thank you for being part of our community!

Ascend Hospice

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ITEX, Peggy Washburn – doTERRA

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Center for Natural Healing

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Journey to the Self

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Center for Optimal Health / Dr. Cheikin

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Kindred Yoga

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CopperZap 2

Lanap & Implant Center of Pennsylvania

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Dental Wellness Centre

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Doylestown Veterinary Hospital

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M.E. Matters

Dr. Julie Lachman, ND

Medicine in Balance

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Sacred Rose – Michelle Christine

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Step Into Joy Healing Arts

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Whole Body Yoga Studio

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The Wisdom of Tao

Health Queen

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Yoga Vibhuti Yoga & Meditation Studio

Inner Spa

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news briefs

Working with Universal Energy in 2020: Year of the Metal Rat

I

n Chinese astrology, 2020 is the Year of the Metal Rat and marks a fresh beginning of the 12-year cycle. Coupled with the vernal equinox, this is a double beginning this year, making it the perfect time for a life reset.

From noon to 4 p.m., on March 21, the Metaphysical Center of New Jersey is pleased to present a workshop featuring philosophy teacher and 25th generation Mei Jin Lu, Ph.D. Taoist spiritual healer Dr. Mei Jin Lu, who will combine teachings respecting the vernal equinox and the Year of the Metal Rat. This is an opportunity to gain an in-depth understanding of Eastern healing modalities and will focus on planning important events.

In this packed-full workshop, Lu will cover how the Year of the Metal Rat will affect people, society and the environment, including this year’s dramatic impact on thinking and behavior patterns, when to manifest goals and how to avoid negative patterns.

Additionally, she will delve into how the energy of the spring equinox can assist in removing blocks and releasing negative energy in order to progress. One can take this opportunity to renew interests and passions that have been hibernating through the winter.

Combining the symbolism of the above traditional observances of the spring equinox with the Year of the Metal Rat tips and guidance will energize the year and provide the tools to effectively plan important activities with a high confidence of success.

Tickets: $55 non-member, $40 MCNJ/USHQA member, $25 students with ID. Location: Hyatt Regency Hotel Plaza Ballroom, 3 Speedwell Ave., Morristown, NJ. To register, visit MetaphysicalCenter.org.

For more information, call 973-702-8443. See ad, page 3.

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DiGiallorenzo is in private practice, focused on laser aesthetic and reconstructive periodontics, dental implantology, advanced David DiGiallorenzo, DMD reconstructive case management, advanced immediate total tooth replacement and TMJ. His training at the University of Pennsylvania, Department of Periodontics and Periodontal Prosthesis, included prosthodontics, orthodontics, periodontics and advanced oral reconstructive techniques, including oral implantology.

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When we say Body, Mind & Spirit,

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Spirit: SPIRITUALITY & HEALTH GROUP SESSIONS.

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Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at UrbanaChampaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory.

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Bucks & Montgomery County, PA Edition

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Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

Drinking either not enough or too much water can decrease cognitive performance in older women, Penn State University researchers reported in the European Journal of Nutrition.

In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples, answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydration, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.

Catch Some Rays to Boost Gut Health Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory diseases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, fullbody UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group.

Along with other probiotic bacteria, Lachnospiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.

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Take Folic Acid to Reduce Stroke Risk

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Balance Water Consumption for Cognitive Health

health briefs

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I really like this expo!

It has the best vibe!

Cut Back on Sugar and Carbs to Improve Sleep Women that toss and turn at night might sleep better if they pass up sugary treats for fruit, suggests a new study from Columbia University. Examining records of nearly 50,000 postmenopausal women in the Women’s Health Initiative, researchers found those that consumed a diet high in refined carbohydrates—particularly added sugars and processed grains—were more likely to develop insomnia. Women with a diet that included higher amounts of vegetables, fiber and whole fruit (not juice) were less likely to have trouble sleeping. “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” explains senior author James Gangwisch, Ph.D.

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Try Vitamins and Garlic to Lower Gastric Cancer Risk In a rural region of China where gastric cancer is common, researchers found in a two-decade study that two approaches—antibiotics and vitamin/mineral supplements— protected against it. Both methods, as well as a garlic supplement, significantly reduced death rates from the cancer. Peking University Cancer Hospital and Institute researchers enrolled 3,365 residents ages 35 to 64 from 13 villages with symptoms of H. pylori, a gut bacteria linked to increased risk of ulcers and cancer. Two weeks of conventional antibiotics treatment reduced the risk of gastric cancer over a 22-year period, and twice-daily supplements of 250 milligrams (mg) of vitamin C, 100 international units of vitamin E and 37.5 micrograms of selenium taken for seven years also reduced gastric cancer incidence. Garlic in the form of 400 mg aged garlic extract and one mg of steam-distilled garlic oil was given to a third group for seven years.

All three treatments significantly slashed the gastric cancer fatality rate.

~2018 Expo Attendee

EMPOWERED LIGHT HOLISTIC EXPO

HOURLY PRIZES • FUN • COMMUNITY 100+ Vendors Offering: Inspiring Lectures (see full schedule online)

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global briefs

Electric propulsion has long been a goal of aviation manufacturers to lessen the carbon footprint of air travel.

On December 11, Vancouver, Canada-based Harbour Air launched the first successful test flight of an all-electric aircraft. Founder and CEO Greg McDougall piloted a 1956 de Havilland Beaver seaplane, rechristened the ePlane. Retrofitted with a 750-horsepower magni500 motor by MagniX, it took off from a dock on the Fraser River in Richmond, British Columbia, and flew for four minutes. The certification process will take one to two years. After that, the retrofits of the company’s existing fleet of small planes can begin. The challenge for airlines seeking to go green with large aircraft is that current technology leaves electric engines relatively weak for their weight and they have a short battery life, but these factors do not deter Harbour Air, which went carbon-neutral in 2007 and flies mostly short hops in the Northwest.

Tequila Waste Turned into Bio-Straws

Jose Cuervo, the bestselling tequila maker globally, has initiated an ecofriendly process of salvaging the leftover agave fibers from its distilling process and upcycling them into a more sustainable alternative to regular plastic straws. The biodegradable drinking straw will decompose up to 200 times faster than regular plastic. Made with an agave biobased and U.S. Food and Drug Administration-approved composite, the new straws replace about a third of the polymers used in traditional straw production, and at the end of its lifecycle a straw can be consumed by microorganisms to fully biodegrade within one to five years in landfill conditions. The company plans to distribute millions of the straws this year at bars, restaurants and Jose Cuervo events across the U.S. and Mexico.

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Bucks & Montgomery County, PA Edition

Sustainable Power With a Recreational Bonus

Copenhagen has dramatically refashioned the look and function of a power station with a new state-of-the-art, waste-to-power plant that powers 200,000 homes and doubles—actually, sextuples—as a ski slope, a climbing wall, a viewing tower, a hiking and running trail network, and a bar and restaurant. Named Copenhill, “It is the cleanest waste-to-energy power plant in the world,” says architect Bjarke Ingels. “It is a crystal clear example of ‘Hedonistic Sustainability’ because a sustainable city is not only better for the environment, it is also more enjoyable for the lives of its citizens.” The building, 278 feet tall at its apex, has a glass elevator for viewing the inner workings of how the city’s trash is transformed into both Palau Bans Chemicals electricity and heating, as well to Save Reefs as the best view in town of the Palau is the first country in the harbor. It has three ski lifts that world to ban ecologically harmful serve a one-third-mile course sunscreens containing oxybencoated with a special “plastic zone and octinoxate. Studies have grass” that provides the perfound the ingredients cause coral fect friction for both skiing and DNA to mutate in the larval stage, snowboarding. It even features which prevents coral from growthe tallest climbing wall in the ing properly and makes it more world, designed with overhangs susceptible to bleaching. Palau, and ledges of white, like an icy with a population of about 20,000 mountain. Ingels says 97 perpeople spread across 340 islands cent of Copenhagen residents between Australia and Japan, is a get their heating as a byproduct diving hotspot for tourists, and one of energy production from an of its lagoons has been named an integrated system in which the official UNESCO World Heritage electricity, heating and waste Site. President Tommy Remengesau disposal are combined into a says, “We have to live and respect single process. Copenhagen the environment, because the has a goal of becoming the environment is the nest of life.” world’s first carbon-neutral city by 2025.

Sunscreen Sanction

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Viva Agave

Waste-to-Energy ‘Matterhorn’

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First Commercial E-Plane Makes History

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Green Flying

eco tip

Eating Greener Nina Firsoval/Shutterstock.com

Tips for Plant-Based Living Eating more fruits and vegetables as part of a plant-based diet is catching on. In 2019, more than one third of Americans said they plan to incorporate more plant-based foods into their diets to achieve their wellness resolutions, according to data company YouGov. For those new to “green eating”— and even for veggie-minded veterans—lots of helpful information is available now on what to consider in buying, preparing, re-using and discarding food.

The Environmental Working Group’s website at ewg.org/foodnews makes it easy to research pesticide levels in produce. Check out the Clean Fifteen and Dirty Dozen—the most toxin-free and toxin-heavy fruits and vegetables—along with related news and developments.

Home deliveries of local and organic produce can save time and gas consumption from shopping. Some of the leading regional services include Fresh Direct (FreshDirect. com), Sun Basket (SunBasket.com), Green Bean Delivery (GreenBeanDelivery.com), Irv & Shelly’s Fresh Picks (FreshPicks.com) and Territory Foods (TerritoryFoods.com).

Composting combines food scraps with lawn and garden trimmings and more into a nutrient-rich, natural garden fertilizer. A useful guide to composting basics by

the Environmental Protection Agency can be found at epa.gov/recycle/ composting-home.

The phenomenon of food scrapping— using the parts of produce in recipes that are often thrown out—saves money in shopping, is easier on the environment and pleasingly leads to creative and innovative meals. A number of cookbooks are dedicated to the subject, including Cooking With Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals, by Lindsay-Jean Hard and Scraps, Peels, and Stems: Recipes and Tips for Rethinking Food Waste at Home, by Jill Lightner.

Plant-based foods can be swapped for traditional ingredients in countless recipes. MotherEarthLiving.com explains how aquafaba—the water from a can of beans— can replace egg whites, even in meringues. Bananas, applesauce and ground flaxseeds or chia seeds can substitute for eggs to bind baked goods. Coconut oil can replace butter and nutritional yeast can do the job of parmesan when sprinkled on pasta.

March 2020

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It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap.

Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas 12

by April Thompson City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.”

While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods.

Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

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April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.”

A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs.

Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

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~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.”

Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely.

“I use meat to flavor soups or accent vegetables, rather than as the star of the show.

I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb.

Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts.

“This diet can be helpful to different people in so many ways,” says Murray.

“For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels.

Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium.

“‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer

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avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms.

Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion.

Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods.

Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products.

Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams.

Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince.

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are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray.

“I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. These situations will pop up from time to time, and the more you can be compassionate with yourself, the better,” says McMillen-Beelman.

“If you are living with people who are not joining you in making a dietary shift, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy options like cheese and sour cream or veganfriendly guacamole and salsa.

For families with kids, being flexible and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat

I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. ~Marly McMillen-Beelman whatever they want,” says Webb.

“Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says.

Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs

because we raise chickens, so I’ll do baked frittatas I can reheat during the week.”

Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says.

Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash.

Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says.

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

Tips to Stay on the Plant Track

M

any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul.

“Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds.

When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One

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of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor.

Soy sauce and porcini mushrooms are also a great substitute.”

“Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook.

“Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying

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to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network.

“We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels.

We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook.

If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

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PLANT-BASED NUTRITION ISSUE

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Thriving on a Plant-Based Diet Plus: CBD

VEGAN FITNESS A Healthy Choice for Body and Planet

by Marlaina Donato

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ennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plantdominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “They’re also surprised at how well they put on muscle after making this dietary change.”

A balanced vegan diet can provide everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 metaanalysis of 40 studies published in the peerreviewed journal PLOS One concludes that a plant-powered diet fosters a healthier cardio-metabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks.

“I recover faster. I also have more natural energy without the need for caffeine

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and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building website NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.

Nutritional Superpowers

Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fitness coach and founder of VeganAesthetics. co.uk, in Glasgow, Scotland.

“Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.”

Tullman acknowledges that there are some exceptions to protein requirements— especially for the elderly, individuals with

Mentally, it’s given me more depth of thought and spiritually connected me with the “YOUniverse” as a whole. ~Torre Washington certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.”

Professional bodybuilder Torre Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidantrich blueberries, filling apples and potassiumpacked bananas, and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing.

Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week— cooking brown rice, quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says.

“You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.”

For added fortification, some experts recommend supplementing with vegan sources of vitamin B12, especially for active women in their child-bearing years and older individuals, because B12 absorption is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.

The Big Picture

For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir.

“The difference between ‘plant-based’ and ‘vegan’ has to do with ethical motivations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.”

The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own specific goals,” says Washington.

“Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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able hemp bioplastics like cutlery and cups.

Construction materials and other products are expected to quickly follow.

green living

HEMP GETS HOT Meet the Hardest Working Plant on the Planet

A

by Julie Peterson

crop that was illegal in Right now, it’s in protein, essential fatty U.S. soil for more than the Wild West acids and vitamins. They can be eaten, ground into half a century is now of agriculture. flour or pressed for oil that reaching for the sun. Industrial hemp, the low- or no-THC ~Dustin Enge is used for cooking or in body care products. cousin to marijuana, has created The stems undergo decortication to high hopes among farmers, agricultural reseparate the long outer fibers (bast) from searchers, manufacturers and consumers. By 2019, America had become the world’s third- the short inner fibers (hurd). Hemp hurd makes extremely durable hempcrete for largest producer, behind Canada and China, construction, absorbent and dust-free aniwhere it’s been cultivated for 8,500 years. mal bedding or pellets for heating stoves.

“It’s the fastest-growing ag industry An exponential rise in the use of hemp is that we’ve ever seen,” says Tara Valentine, expected because it can replace products hemp specialist at the Rodale Institute, made from paper, wood, plastic, cotton in Kutztown, Pennsylvania. Since hemp’s and fossil fuels. inclusion in the 2018 Farm Bill, Rodale’s

“Hemp fiber is going to dominate the hemp web page hits have grown 10-fold. market once we get to the full manufacturBetter Products ing potential,” says Erica Stark, executive All parts of the hemp plant are useful in director of the National Hemp Association, multiple ways, and hemp has applications in Washington, D.C. in textiles, construction, bioremediation,

The first introductions consumers can technology, nutrition and health, including expect include hemp paper products, such cannabidiol (CBD). The seeds are rich as plates and toilet paper, and biodegrad-

The Institute of Papermaking and Printing, at the Technical University of Lodz, Poland, did a 2015 study comparing making paper from wood to making it from hemp. Among the findings: hemp takes four months to grow, while trees need 20 to 80 years. An acre of hemp can produce four or more times as much paper as an acre of trees. Hemp paper doesn’t need toxic bleaching and can be recycled twice as many times. Other studies concur.

Paper without deforestation would be a major benefit, but it’s a minor job on hemp’s profound résumé. “Hemp needs to be a part of every climate change conversation, not only because it sequesters huge amounts of carbon during cultivation, but also because construction products made out of hemp will continue to sequester carbon for up to 100 years,” says Stark.

Hemp could also help save the depleted soil on U.S. farmland that has been destroyed by tilling and synthetic fertilizers. “We have to rebuild the soil by putting carbon back in and increasing organic matter,” says Valentine. Hemp does this with a massive root biomass that breaks up compacted soils, improves water infiltration and reduces runoff and erosion.

Fast-growing hemp naturally suppresses weeds, needs no pesticides and isn’t picky about soil, water or latitude. By comparison, cotton is water-intensive and uses 25 percent of the world’s pesticides.

Income for Farmers

Used in crop rotation, hemp’s soil-enhancing qualities can increase profits on subsequent crops. While cover crops don’t usually have return value, hemp provides additional revenue streams. But the revenue isn’t quite there yet, because the supply chain isn’t complete. Seed supply, farm equipment, education, processing facilities and manufacturers are all links

An exponential rise in the use of hemp is expected because it can replace products made from paper, wood, plastic, cotton and fossil fuels.

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Environmentally Friendly

It’s the fastest growing ag industry that we’ve ever seen. ~Tara Valentine that are developing simultaneously. “Fiber processing facilities will be available soon.

Manufacturers are anxious to start incorporating hemp,” says Stark.

The lack of buyers isn’t deterring farmers. Neither are warnings that current harvesting equipment can spark disaster when hemp fiber wraps around rotating parts, heats up and combusts.

Dustin Enge, a third-generation farmer in Prairie du Sac, Wisconsin, started Honey Creek Hemp in 2017. He planted six acres of hemp. “I think it’s a long-term viable commodity for farmers. Right now, it’s the Wild West of agriculture. Everyone is trying different things,” says Enge, who modified a harvester for hemp. “I spent about two hours harvesting and 20 hours torching the fiber off my equipment.” Even so, he will plant more acres when he knows it will sell.

Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world.

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

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2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE

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Age-Defying Habits Plus: Healthy Immune System

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Cardiovascular Health Plus: Regenerative Medicine

PLANT-BASED NUTRITION ISSUE

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Thriving on a Plant-Based Diet Plus: CBD

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CBD’s New Frontier Help for Mental Health

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W

by Julie Marshall

hen Kaye Her- It’s really important However, as an unbert’s husband regulated supplement, CBD for people to know brought home presents a challenge for their options and a free sample of cannabiconsumers in its ubiquity to keep looking for from CBD-infused pillows diol (CBD) oil, she didn’t hesitate to give it a try. what works for them. to gummies, soaps and Having heard about its even pet food. Discerning ~Peter Bongiorno calming effects, she gave purity, dosage and safety CBD to her three sons, are real concerns for those whose attention deficit hyperactivity disthat may grab any bottle off the shelf. order made home-schooling difficult due

Consumers must become well into frequent tantrums and lack of focus. “I formed, especially when replacing medicadidn’t expect CBD to be miraculous, but tions for serious disorders, experts say. But I was surprised that my kids’ frustrations for anxiety and emotional well-being, CBD were greatly reduced,” says the Austin, is largely heralded as a safe and natural Texas, mom. “We weren’t seeing the sechoice by providers well-versed in CBD, verity of meltdowns.” such as Peter Bongiorno, past president of

The use of CBD in tinctures, capthe New York Association of Naturopathic sules and lotions has grown exponenPhysicians. “It’s really important for people tially, along with the science to prove its to know their options and to keep looking efficacy in remediating physical pain. for what works for them,” he says.

Newer, but equally as robust, is the viThe Feel-Good Molecule ability of CBD as a remedy for mental CBD, a compound extracted from the health-related issues, experts say, pointhemp plant, is appealing because it can ing to anxiety, depression and stress as raise the level of cannabinoids—feel-good the top three applications.

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molecules naturally created within the human body. “When we can’t sleep or are stressed out, cannabinoid levels go way down,” Bongiorno says. While prescription drugs overwhelm the body with adverse side effects, CBD can healthfully bring back balance.

But CBD won’t trigger an altered state because there is little to no tetrahydrocannabinol (THC), the psychoactive chemical in marijuana that produces a high, he says, adding that he starts patients at a low daily dose of 25 milligrams.

It’s important to talk with a physician about drug interactions, Bongiorno says.

For instance, CBD can increase levels of blood-thinning medications, according to a 2017 study published in Epilepsy & Behavior Case Reports.

CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study

We imagine the people suffering who need support and think about how we are growing the plants to help them. ~Lara Miller of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

Seeds of Hope

The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say.

Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says.

Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the

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field, post-harvest, during extraction and in the final product,” she says. “We know our product is clean and pure and potent.”

This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD than the amount listed on the label.

Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says. “It all feels like a big grab; the integrity isn’t there.”

Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations.

“We imagine the people suffering who need support and think about how we are growing the plants to help them.”

Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at FlyingBurros@gmail.com.

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a vapor rub or zinc sulfate “may decrease cold symptoms in children.” Here are those and some other natural strategies:

healthy kids

COLD-BUSTERS 1

by Ronica O’Hara

drinking water, add a spritz of lemon, ginger, crushed berries or fruit juice to give it some flavor,” advises Heather Tynan, ND, of Evergreen Naturopathic, in San Diego. A child can also drink coconut water or suck on frozen berries or popsicles.

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Honey for sleeplessness and coughs: Honey can kill

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arch brings the first whiffs of fragrant spring air, along with a heightened chance of runny noses, coughs, sore throats and congestion in youngsters. The spring and fall months are the most likely times to catch a cold because seasonal allergens inflame nostrils, making it easier for cold viruses to have their way. Although many worried parents reach for cold and cough medicines, antihistamines or even antibiotics, there

is little evidence that these ease symptoms or hasten recovery, and they may even cause harm, according to reports from the American Academy of Pediatrics (AAP).

The AAP suggests some natural approaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs. A metastudy published in American Family Physician in 2012 found that treatment with buckwheat honey, Umcka ColdCare, nasal saline irrigation,

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both viruses and bacteria, and in a Pennsylvania State University study, a bedtime teaspoon of buckwheat honey beat out dextromethorphan, a cough suppressant used in over-the-counter cold and cough medicines, in helping kids sleep better and cough less. (But don’t give honey to a kid under age 1 because of the risk of botulism.)

3

Chest rub to ease congestion: A chest rub can

help clear a child’s congestion, but choose natural ingredients like aloe, eucalyptus, lavender and rosemary; that’s a safer bet than the standard mentholated products which can cause breathing problems in toddlers. Natural alternatives are sold at health food stores, and a do-it-

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Hydration to flush out germs: “If your child doesn’t like

The American Academy of Pediatrics suggests some natural approaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs.

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Essential oils to fight infection: A combination

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5

Saltwater gargle for a sore throat: As soon

as anyone in her family shows signs of getting sick, they begin gargling with salt water, says Tangela Walker-Craft, a mother and former teacher in Lakeland, Florida. “Saltwater loosens mucus and flushes bacteria out of the throat. It will also help to reduce swelling,” she says.

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Elderberry or Umcka to ease symptoms:

A recent meta-analysis in Complementary Therapies in Medicine concluded that elderberry syrup (in stores as Sambucol) reduces the duration and severity of cold and flu symptoms. “The syrup is sweet and delicious, so typically very easy to get children to take,” says naturopathic doctor Kiera Smialek, of Scottsdale, Arizona. Umcka ColdCare, based on the South African geranium, halved cold symptoms in five days compared to a placebo in a University of Chicago study.

7 8

Zinc sulfate to shorten a cold: If taken within

the first 24 hours of symptoms, zinc sulfate tablets or syrup can reduce colds by a day or more, studies suggest.

Warming socks to boost immunity: This

odd-sounding strategy “increases circulation, decreases chest congestion and increases the activity of the immune system,” says Smialek. Soak a pair of cotton socks in ice cold water. Wring them out and place them on the child’s feet. Cover them with thick dry socks, ideally wool. Keep them on overnight.

In the morning, the wet, cotton socks will be dry.

“Remember, the best remedies for cold and flu are rest and time,” says Tynan. In the meantime, though, steps like these “can help you kick it much faster and reduce some symptoms while you’re doing so.”

Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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teen voices

Shall We March?

by Isabella Dussias

T

o march or not to march, that is the question. Are millennials like the children of the 60s who were ready to stand up for what they believed in? Are they happy to take a backseat and watch the world go by with apathetic eyes?

I recently asked my peers what they were passionate about and how far they would go to uphold their beliefs. The causes ranged from preventing ocean pollution to sexual assault, bullying, discrimination of sexual orientation, the promotion of women’s rights and autism advocacy. A third of them felt a compelling desire to stand up for what they believe in, while the rest would

rather keep their opinions to themselves.

Some of those who would abstain from marching said that, if pushed, they would act on their beliefs but otherwise would prefer to quietly support what they believed in in a non-demonstrative manner.

I believe this small sampling accurately reflects society. Albeit vocal, most protesters are still the minority. While it often takes just a few profound voices, most people, both then and now, would not make waves in the ocean of society.

However, those that are engaged in the promotion of their cause feel a responsibility to try to effect change. They’ll tread

water; they’ll march; they’ll do whatever they need to do.

Because of the human spirit and inherent idealism of youth, the times and causes may have changed, but there may be less of a generational gap than you might think.

Isabella Dussias is a 17-year-old singersongwriter/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.

March 2020

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Vegan food doesn’t need to be expensive, boring or complicated.

conscious eating

Meatless Makeover A Plant-Based Spin on Classic Dishes

W

by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods.

“Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.”

The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a

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fermented, soy-based, high-protein product with a nutty flavor.

“A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.”

McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says.

Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

Bucks & Montgomery County, PA Edition

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substitute for the classic beef Wellington.

“We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic.

Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore.

Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese.

Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter.

Nut butters can also add a touch of richness to a dish, whether sweet or savory.

“I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins.

“Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.”

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

Karl Allgaeuer/Shutterstock.com

~Ben Pook

Magical Meatless Meals

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

photos by Andrew Hayes-Watkins

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside.

Meanwhile, add the flour to a small plate and set aside. Press the tofu if required.

(Extra-firm tofu contains very little moisture, so this step isn’t always necessary.)

Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings 10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated.

Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready.

Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil.

When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt March 2020

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Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime.

Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn.

Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt.

Process for a minute or two until the walnut mixture turns into a mince-like texture.

Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine.

Meanwhile, heat through the tortillas in a pan over a low-medium heat.

Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables.

Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes.

Remove the mushrooms from the oven and set aside, leaving the oven switched on for later.

Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

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Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

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and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes.

Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end.

Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry.

Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides.

Place the second sheet of pastry on top and use your fingers to seal the edges together.

Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

March 2020

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Chendongshan/Shutterstock.com

pet pages

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

Kibble Quandary A Fresh Look at Pet Food

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

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by Julie Peterson

ating healthy is Contaminants aren’t We are seeing more a family affair, the only concern. “Up to cancer, neurologic and that includes 50 percent of commerconditions and kidney the family pet. However, cial foods are composed disease, and there what works for humans of meat meal and bymay be less than optiproducts,” says Armaiti is evidence that the mal for Fluffy or Fido, May, DVM, owner of Dr. increase in these as each requires a speMay’s Veterinary House diseases may be due Calls, in Los Angeles. cies-specific, nutritionto harmful ingredients ally balanced regimen.

These can include Most pet parents opt for meat from dead, dying, in commercial, commercial dog or cat diseased or disabled animeat-based foods. food that comes in a bag mals, and even rendered ~Armaiti May or a can, but many are dogs and cats from anibeginning to consider mal shelters, says May. more natural options. “Kibble is often the “We are seeing more cancer, neurologic most economical way to feed your pet. But conditions and kidney disease, and there is its processed state makes it the least optievidence that the increase in these diseases mal,” says Angie Krause, DVM, at Boulder may be due to harmful ingredients in comHolistic Vet, in Colorado. mercial, meat-based foods.”

Canned food is also heavily processed Healthy Alternative Diets and potentially toxic. In 2017, Clean Label Owners that switch from commercial foods Project, a nonprofit testing laboratory, report their animals display thicker coats, completed a study of 1,084 pet food prodbrighter eyes and greater energy. However, ucts, screening them for more than 130 dogs and cats require specific ranges of vitatoxins and contaminants linked to cancer mins, minerals, fats and carbohydrates, so it’s and other conditions. Results showed cadmium, a heavy metal, in 94 percent of the important to ensure that nutritional needs products, along with arsenic and lead. are met and a healthy balance is maintained.

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n Home-Cooked Pet food recalls have prompted some families to start cooking for their charges, but it’s not as simple as sharing the family dinner.

“There are online calculators that can help you create and balance recipes for dogs and cats. Balancing a diet can be tedious and often requires added supplements,” says Krause.

Seeing a four-legged friend thrive was worth the extra time and cost for Yvonnda Stamp-Agent, a homemaker from Rockvale, Tennessee. Emma, a schnauzer mix, suffered from itchy skin, anal gland leakage, kidney crystals, vomiting and other problems. “We switched to home-cooked wild salmon and flounder protein with fresh organic vegetables and fruits, along with vitamin and mineral supplementation.” Emma recovered and is now an energetic 5-year-old.

n Raw The biologically appropriate raw food (BARF) diet, as described at BarfWorld.com, contains raw meats, vegetables and cooked grains and legumes. Proponents say it improves health from tooth to tail.

“Buddha, my orange tabby, is 22 and no longer has an issue with hairballs,” says Kim Bolin, a Reno, Nevada real estate agent, who has fed raw for three years.

Stephanie Krause, in Keego Harbor, Michigan, says her three dogs are more relaxed, probably from the time and effort needed to eat large bones—and they haven’t needed a teeth cleaning since going raw. “After eating raw bones, there was plaque laying all over the floor.”

The BARF diet can be homemade, although most choose prepared frozen or freeze-dried products to ensure nutrient balance or to avoid handling raw meats. Angie Krause says the diet is controversial, largely due to human health risks from pathogenic bacteria.

n Vegan and Vegetarian

Chendongshan/Shutterstock.com

For ethical and environmental reasons, homemade or pre-made, plant-based diets for companion animals are becoming more popular. “If the 163 million dogs and cats in the U.S. were their own country, it would be the fifth-largest meat-eating country on the planet,” says May.

Cats cannot survive without meat, which provides the high protein, amino acids and other nutrients their bodies require.

However, a 2018 study published in the Journal of the American Veterinary Medical Association suggests that plant-based diets, possibly supplemented with vitamins B12 and D and some amino acids, can meet nutrition requirements of dogs.

Kibble is often the most economical way to feed your pet.

But its processed state makes it the least optimal. ~Angie Krause

Helpful Resources Report cards regarding toxicity for dog and cat food brands: CleanLabelProject.org/pet-food.

Raw, vegan or otherwise, sign up for dog and cat food recall alerts via email: DogFoodAdvisor.com.

Definitions of common ingredients in pet food: Tinyurl.com/PetFoodIngredientDefinitions.

Recommended reading from the American Holistic Veterinary Medical Association includes Home-Prepared Dog and Cat Diets, Second Edition, by Patricia Schenck, and Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats, Fourth Edition, by Richard H. Pitcairn, DVM. Scientific literature, published articles and biographies of dogs living on a plant-based diet: PlantBased.dog.

“Dogs are omnivores, and can thrive on balanced, complete, plant-based diets. They have nutrient requirements, not ingredient requirements,” says May.

Pet diets aren’t an all-or-nothing choice, says Angie Krause.

“Eventually, my patient will always reveal what works for them.

Listen to your pet’s body.”

Julie Peterson lives in rural Wisconsin. Connect at JuliePeterson2222@gmail.com.

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Reaching beyond the mouth, the process of periodontal disease progresses to systemic inflammation, affecting vital organs such as the kidneys, the liver and the heart.

Pet Dental Health Part 1: Keeping It Clean

by Laura Weis Part one of a two-part series examining pet dental health and care options

T

he statistics are nothing to smile about. According to the American Veterinary Medical Association, 80 percent of dogs and 70 percent of cats have some form of dental disease by age 3.

Pet parents may first recognize a problem when sweet puppy kisses morph into stinky breath.

Underlying that foul odor, medically termed halitosis, is an insidious process of oral infections, loose teeth and pain.

Reaching beyond the mouth, the process of periodontal disease progresses to systemic inflammation, affecting vital organs such as the kidneys, the liver and the heart. Small dogs and brachycephalic dogs (with flatter faces like pugs) tend to have severe periodontal disease due to crowding of the teeth and abnormal alignment. Without medical intervention, often including numerous extractions of diseased teeth, pets are condemned to a lifetime of suffering.

The Impact of Diet and Home Care Before examining dental care options offered by the veterinary profession, it’s beneficial to understand the dental health 32

of wild and captive wolves, the closest ancestors of domesticated dogs. A research paper from Croatia in 2007 examined the skulls of 34 wild wolves that had died of various causes. Less than nine percent showed signs of mild dental disease.

None of the wolves died of complications related to dental disease, and there were no infections that caused changes in the bone of the jaws. Wolves living in captivity showed fewer fractures than their wild counterparts even though they chew on bones as a part of their regular diet. Old wolves, both those in captivity and in the wild, had significant dental wear but not much decay.

Compared to the dental disease exhibited by domestic dogs, wild canids eating a raw, species-appropriate diet have much healthier mouths. The first step in caring for a pet’s oral health is to focus on a diet that allows the pet to gnaw and chew, rather than feeding commercial kibble or a smooth-textured canned food that is the pet equivalent of pureed baby food.

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At home, interrupting the progression of dental disease should be a habit instituted at an early age. Chewing on raw meat acts a little like dental floss, scraping the surfaces of the teeth. Dogs can chew on meaty bones or fully digestible, highquality dental chews.

Ideally daily, but at least several times a week, a pet’s teeth should be brushed with an ultra-soft toothbrush, or a textured damp washcloth can be rubbed over the surface of each tooth and up to the gums. There are specific pet toothpastes or DIY options using coconut oil and baking soda as a base. Frequent cleanings will familiarize owners with the normal appearance of their pet’s mouth and allow for early detection of problems.

Professional Care Despite a great diet and consistent home care, a dog or cat may still develop dental health issues. An oral exam by a veterinarian is needed. Most dogs and cats require anesthesia in order to properly assess and treat periodontal disease. The concept of anesthesia can seem excessive for what is a routine procedure in people, but imagine asking a dog to “open wide” while probing with sharp instruments. A pet groomer can brush a pet’s teeth as an extended part of home care, but removing plaque that has

hardened into tartar requires scaling by hand or with an ultrasonic scaler.

While a pet is under anesthesia, a trained technician can clean teeth above and below the gumline, probe for periodontal pockets, polish each tooth to decrease the adherence of plaque and rinse the mouth thoroughly. Pets are intubated during anesthesia, which protects the respiratory tract from debris and bacteria associated with the cleaning process.

Anesthesia also allows veterinarians to take digital dental X-rays, which uncover problems below the gum that cannot be seen during a normal exam. X-rays will show abscesses that are associated with bacterial infections inside the tooth, as well as retained deciduous teeth, bone loss around a tooth, defects in the enamel of a tooth and other abnormalities of the teeth and bones. Finally, dental extractions and other oral surgery clearly mandate anesthesia and multi-modal pain control.

The case for professional cleaning and evaluation under anesthesia is clear. The topic of anesthesia-free dentistry is highly controversial. However, there are merits and limitations of anesthesia-free dental cleaning for pets, which will be covered in part two of this series.

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.

mission statement To empower individuals to live a healthier lifestyle on a healthier planet.

To educate communities on the latest in natural health and sustainability.

To connect readers with local wellness resources and events, inspiring them to lead more balanced lives.

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doylestown Bikram Yoga Doylestown 1717 S Easton Rd 570-977-6689 BikramYogaDoylestown.com

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103 E Walnut St 215-661-0510 WholeBodyYogaStudio.com

quakertown Moondog Yoga Studio 115 E Broad St, Ste 200 267-374-4046 MoondogYoga.com

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1364 Welsh Rd 267-664-1022 KindredYogaStudio.com

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777 Second Street Pk 215-514-6065 YogaVibhuti.com

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847 Easton Rd, Warrington 215-918-5900 CornerstoneClubs.com

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Santosha: The Second Yogic Niyama by guest contributor Nicole Zornitzer

S

antosha, otherwise known as contentment, invites us into contentment by appreciating a calm center, a heart that is open in gratitude and practicing the paradox of “not seeking.” As Deborah Adele graciously explains in her interpretation of the yamas and niyamas, people in the West are always getting ready to live.

We are raised to look forward to the next event, the next milestone, the next thing in life. How many times have you found yourself saying “I can’t wait for…”? This society lives in a state of seeking the next event that will make us happy. This removes us from the present moment and appreciation for what we have now.

Wanting what we don’t have causes us to feel inadequate. On the contrary, if we are all purely in the moment, the moment is complete exactly as it is, for good or for bad. Life and each moment in life is teaching; it’s the definition of evolution. If we embrace the idea of entering this world with a predetermined path, then everything we experience was meant to help us gain further knowledge for the life after this life. Removing our sense of lack takes effort, commitment and perseverance.

As the owner of a wellness studio, I am lucky to have a platform to express my feelings in a more public manner than most. I believe that honesty and vulnerability encourage others to become more honest in their own lives, understanding

that we are not alone in struggles. I am in a constant state of self-evaluation, self-study and self-improvement. We all face challenges or difficulties. Sometimes we manage them well and other times we don’t, which is okay. How we grow from each event helps mold our future and is the key to growth.

Contentment is such a wide concept and we all have different interpretations of it. In recent times, I decided to measure my level of contentment on how I felt at the end of each day. When I rest my head on my pillow at night, am I relaxed? Did I do my best? Did I encourage someone to evolve? Did I challenge myself in my occasional narrow view of reality? When I am clear-minded and living in alignment with my sankalpa (intention) in life, I feel whole and content in my universe.

As each day comes, I know I am one step closer to my North Star. He has guided me through each step of my life, and I am grateful for all of the hiccups, challenges and difficult moments in my world. I am content; I am practicing the philosophy of santosha; I am finding contentment of the heart. And now, I welcome you to do the same.

Nicole Zornitzer, ERYT 1000, is a yoga therapist and founder of Niyama Yoga & Wellness Studio in Randolph, New Jersey.

NiyamaYogaStudio.com.

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For information, email YogaByRosie@gmail.com March 2020

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SATURDAY, MARCH 21

calendar of events

savethedate Free Holistic Education Day March 21, 9am-5pm

SUNDAY, MARCH 1 Family Drawing Days – 1-3pm. Parents and caregivers accompany their children while drawing in the galleries and the art studio. Participants experience working with a variety of art materials from month to month and explore a variety of artworks and exhibitions throughout the year. No experience is necessary. Ages 6+. Adults/children, $10 ea. Michener Art Museum, 138 S Pine St, Doylestown. Info@MichenerArtMuseum.org.

MichenerArtMuseum.org.

THURSDAY, MARCH 5 Midweek Meals in Minutes Cooking Class – 7-9pm. If you are looking for new twists on the same old chicken, beef or fish dishes then this class is for you. We'll grill, sauté and bake different proteins and offer simple but flavorful sauces. You'll learn good basic techniques for cooking a variety of dishes. $55. Conquering Cuisine, 378 N Main St, Doylestown. Reservations@ConqueringCuisine. com. ConqueringCuisine.com.

FRIDAY, MARCH 6 Concert in The Round for Children Ages 4-12 – 10-11am. Features excerpts from music by Schubert, Reinecke and Faure for flute, violins, viola, cello and piano. Includes question/answer, instrument demonstration and refreshments. Musicians are from top orchestras in New York and Philadelphia. Adults free, children $2. Delaware Valley University, Life Sciences Bldg Auditorium, 700 E Butler Ave, Doylestown. Info@LenapeChamberEnsemble.org. LenapeChamberEnsemble.org.

Celebrate Art! Exhibit Opening Reception – 6-8pm.

Join students from Bristol and Harry S Truman high schools as they join the Artists of Bristol on the Delaware (AOB) in an annual exhibit titled, Celebrate Art! The public is invited to the exhibit opening reception, and the exhibit continues through April 3. Free. Margaret R Grundy Memorial Library, 680 Radcliffe St, Bristol. Info@GrundyLibrary.org. GrundyLibrary.org.

TUESDAY, MARCH 10 American Gastropub Cooking Class – 7-9pm. The complexity of the beers and the range of styles make it perfect for enjoying with food. We'll pair four styles of craft beer with four different modern pub offer-

36

ings to explore how the flavor of each complements the other. Reservation required. $60. Conquering Cuisine, 378 N Main St, Doylestown. Reservations@ ConqueringCuisine.com. ConqueringCuisine.com.

FRIDAY, MARCH 13 Ladies Night Out: Mixed Media Collage – 6:309:30pm. Women of all ages are welcome to attend this unique workshop, appropriate for beginners and experienced artists alike. Self-expression, experimentation and all-out fun are the focus.

Refreshments will be served. Additional Ladies Night Out programs will be offered in May and November. $45. Michener Art Museum, 138 S Pine St, Doylestown. Info@MichenerArtMuseum.org.

MichenerArtMuseum.org.

SATURDAY, MARCH 14 Reptile Day – 11am. Volunteers and staff on hand to answer questions and talk about all the different reptiles. We will be accepting donations and offering our Adopt-a-Reptile program, where you can sponsor one of our scaly friends. All proceeds will go toward the care and well-being of our education animals. Free. Churchville Nature Center, 501 Churchville Ln, Churchville. WPWoodroffe@ BucksCounty.org. ChurchvilleNatureCenter.com.

SUNDAY, MARCH 15

Join us in a day of education to have a healthier lifestyle. Come experience these holistic practices and modalities: QiGong Sampler, Herbal Health for Digestion, Better Health through Bioenergetics, Mindful Eating, The Art of Reflexology, Mala Bead Meditation and Full Spectrum Awareness. We invite you to participate in personal well-being.

The Room At Meadowbrook 4089 Durham Rd, Ottsville

Lyn Hicks, 215-813-4073 Info@TheRoomAtMeadowbrook.com TheRoomAtMeadowbrook.com Year of Metal Rat/Vernal Equinox Workshop – 1-5pm. Dr Mei Jin Lu, philosophy teacher and 25th generation Taoist spiritual healer, will combine teachings respecting the vernal equinox and the year of the Rat. It will focus especially on Chinese techniques for selecting the best timing for your important plans specifically in the year of the Metal Rat. $40 MCNJ/ USHQA members; $55 non-members. Hyatt Regency Hotel Conference Center, 3 Speedwell Ave, Morristown, NJ. 973-298-2640. Info@USHQA.com. Harriet W4mcnj@gmail.com. MetaphysicalCenter.org.

WEDNESDAY, MARCH 25 Ethics in Dementia Continuing Education – 8:30-11:30am. Presented by Linda M Anderson, CELA, of Anderson Elder Law and sponsored

by The Pennsylvania Link to Aging & Disability Resources. 2 CEUs available for SW, RN, PCHA, NHA and CM. Registration is required. Free. Bucks County Intermediate Unit, 705 N Shady Retreat Rd, Doylestown. 800-753-8827. BucksChester MontgomeryLink.weebly.com.

Reiki Share – 1-2:30pm. A reiki share is a cocollaborative healing event where all participate in the energy healing of each other. We will divide the time equally among each participant. Alyson utilizes crystals, Tibetan chimes and custom aromatherapy blends during the sessions to create a meditative, comprehensive and multi-faceted experience. No experience needed. $20. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215661-0510. Patty@WholeBodyYogaStudio.com.

WholeBodyYogaStudio.com/workshops.

FRIDAY, MARCH 27

FRIDAY, MARCH 20

TUESDAY, MARCH 31

Bucks County Brotherly Love II – 6-10pm. Second annual fundraiser, benefiting the Children's Hospital of Philadelphia. Stay tuned to our social media for special guests announcements. This year’s host is local native and 6 ABC reporter Katie Katro. $150.

Warrington Country Club, 1360 Almshouse Rd, Warrington. 215-343-1630. Ryan@TheWarrington.com.

Meet the Curator: Exhibit Tour – 6-7pm. Take advantage of this after-hours tour of our new exhibit, 200 Years of Bucks County Art and learn more about select paintings and artifacts showcased in the exhibit. $10 general admission/$5 members.

Mercer Museum, 84 S Pine St, Doylestown. Info@ MercerMuseum.org. MercerMuseum.org.

Bucks & Montgomery County, PA Edition

NABuxMont.com

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. HeartOf OnenessHolisticExpo.com.

plan ahead savethedate Healing the Healers Retreat April 3, 7pm - April 5, Noon Healers need to support themselves as part of their work. Join us in retreat with other healers to commune, collaborate, relax and share healing gifts. 5 healthy meals, movement, healing sessions, discussion and fun. Pamper your body, clear your energy and open your spirit to spring. Rejuvenate while making friends with colleagues.

Cost: $225 The Room At Meadowbrook 4089 Durham Rd, Ottsville

Lyn Hicks, 215-813-4073 Info@TheRoomAtMeadowbrook.com TheRoomAtMeadowbrook.com

savethedate Empowered Light Holistic Expo May 1-3

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

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

March 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 22.

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 19.

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 7.

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 15.

I think it’s very expensive to not eat healthy.

Eating healthy is the only affordable option we have left. ~Marcus Samuelsson

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 11.

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 23.

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Bucks & Montgomery County, PA Edition

NABuxMont.com

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 21.

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

Reiki

MLS Laser Therapy

Step Into Joy Healing Arts

Dr Paul Bizzaro, DC

Joan Summers, Certified Intuitive

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 15.

For roughly

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 19.

Naturopathic Doctor Julie Lachman, ND LLC

Sexuality Coaching

1432 Easton Rd, Ste 3G, Warrington 267-406-0782 • DrLachman.com

Michelle Christine

Licensed naturopathic doctor Julie Lachman, ND, trained as a naturopathic physician at the prestigious Southwest College of Naturopathic Medicine. She is considered an expert in hormonal and neurological disorders due to the amount of study she has done and the number of people she has helped. See ad, page 7.

Unity Barn, 4000 Sawmill Rd, Doylestown MichelleChristine@SacredRose444.com 215-840-8139 • SacredRose444.com

Sacred Rose

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 19.

Naturopathic School Health Queen Avis Gardell-Feldstein

1 Shadowbrook Ln, Basking Ridge, NJ 732-547-1196 (call or text) HealthQueenAvis@gmail.com We are so excited to be able to bring the most cutting-edge information in the health industry through our Certification in Naturopathy. Private consultations with Matrix Decoder diagnostics and Biofeedback plus testing available for food sensitivities, hormones and more! See ad, back cover.

Nutritional Healing Center for Natural Healing 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 25.

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CATEGORY NAME YOUR BUSINESS NAME Contact Name Address, City Phone • Website URL

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Spa - Holistic Inner Spa

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 23.

Veterinary - Holistic Doylestown Veterinary Hospital & Holistic Pet Care 380 N Shady Retreat Rd, Doylestown 215-345-6000 DoylestownVeterinaryHospital.com

Improving the lives of pets through acupuncture, herbal therapy, homeopathy, nutritional counseling and integration of holistic therapies with conventional medicine for customized approach to care.

See ad, page 33.

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