Natural Awakenings Eastern PA July 2020 by Natural Awakenings Central NJ & Eastern PA

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

IN PERFECT BALANCE Exercises that Keep Us On Our Feet

The High Costs of Cheap Meat Healthier Options for a Better Future

Gutsy Choices Eat Right for a Healthy Microbiome

Calming Kids

How to Turn Anxiety Around

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

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Contents 12 BALANCING ACT

Exercises for Strength and Stability

13 CULTIVATING CONTENTMENT

The Spiritual Discipline of Evoking Joy

14 BEYOND PANDEMIC

Immune Support for a Healthy Life

16 GUT TALK

Tips for a Healthy Microbiome

18 BEYOND FACTORY FARMS

‘Big Meat’ Comes at High Cost

22 CALMING KIDS

Ways to Turn Anxiety Around

24 OUTDOOR FEASTS

Inspired Picnics and Healthy Grills

26 ALLERGIES IN PETS ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 267-544-9585 or email Publisher@NABuxMont.com. Deadline for ads: the 5th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NABuxMont.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Submit calendar events online at NABuxMont.com. Deadline for calendar: the 5th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 4

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Part Two: Treatment

DEPARTMENTS 7 news briefs 8 health briefs 10 global briefs 12 fit body 13 inspiration 16 healing ways 21 teen voices 22 healthy kids 24 conscious eating 26 natural pet 29 yoga corner 30 directory

HEALTHY LIVING HEALTHY PLANET

letter from publisher

The World is Waiting for Us to Transform I sometimes wonder where the thought originated that

if someone had a different color skin or even a different perspective from our own, it might be something to reject or fear rather than enjoying the contrast. Locally, nationally and globally, we are witnessing a world that is awakening to racial, economic and environmental injustices. Once thought of as separate plights, we are seeing that these three issues are inextricably entwined and must be addressed together. It is only a matter of time before major systems and institutions are toppled in favor of more equitable organizations that treat all people and nature with respect and reverence. More and more, we will expect corporations to behave as responsible custodians of the environment and their employees, and demand that governments serve the people, instead of the other way around. While many may resist this awakening, others see it as a necessary evolution in thought and action to prevent an existential catastrophe. It’s evident that our current way of being is not sustainable and we are seeing the results of this in the spread of disease, mass extinction of species, civil uprising and interruptions in food chains. So, what if this is all for us and not against us? What if this is humanity’s wake-up call and a huge opportunity not to return to normal, but to create a world that works for all? We can reverse climate change if we act now, we can look into our brother’s eyes and see ourselves, and we can honor all living things created by the same God. We can liberate our black brothers and sisters and all oppressed people, and lovingly start providing the tools and resources they need to heal and live empowered lives. By doing so, we liberate everyone. As uncomfortable and scary as these tumultuous times are, let’s embrace them as a stern teacher showing us that there is a better way. Yes, it’s hard. Yes, it’s scary, and it’s easy to blame everyone else. But collectively, we created it, so collectively we can now choose a better way. Humanity is going through a dark night of the soul, and we are ready to heal and let go of all that no longer serves us as unique, divine expressions of our creator. We all want and need the same thing: love. It’s who we are and what we are wired for. Let’s sing and dance together and wake up from this illusion of separation and fear. The world is waiting for us. We can do this!! With love, peace and laughter,

Joe Dunne, Publisher

We must accept finite disappointment, but we must never lose infinite hope. ~Martin Luther King, Jr.

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NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne National Art Director Stephen Blancett Art Director Josh Pope Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

The content herein has not been evaluated by the Food and Drug Administration and is not meant to treat, diagnose, cure or prevent any condition. Statements are the opinion of the author/speaker. Check with a healthcare professional regarding the appropriate use of any treatment.

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July 2020

Directory of Advertisers

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Detox Heavy Metals for Improved Health

news briefs

Hemp Oil in Historic Yardley

n 2014, the owners of The Hemp Oil Store had a simple vision: to find the best growers and manufacturers of quality cannabidiol (CBD) oil products derived from the hemp plant. “Our goal is to carry and sell only the best hemp extracts/CBD oil for you and your family. We have carefully researched each brand we offer based entirely on their exceptional quality, consistency, and attention to detail,” says owner Joseph Wilker. “Our entire Hemp Oil Store team is thrilled and excited to be a part of the Yardley community.” The Hemp Oil Store believes in quality over quantity so they have kept selections small enough to ensure standards are exceeded, but large enough to give variety in flavor and strength. “We include a certificate of analysis for each product along with third party independent testing so customers can see exactly what they are purchasing. We also offer our own line of CBD products, the sources for which have been thoroughly vetted, and only come from a small circle of trusted manufacturers who share in our expectation of high quality, uniformity and our overall vision of providing exceptional hemp oil products,” says Wilker. Hours: 10 a.m.–6:30 p.m., Mon.–Sat.; 10 a.m.–4 p.m., Sun. Location: 3 E. Afton Ave., Yardley. For more information, call 855-904-4367, visit Facebook.com/TheHempOilStore or website at TheHempOilStore.com. See ad, page 3.

LifeWorks Ranks Among Top Medical Clinics

r. David Minkoff and his wife Sue Minkoff, RN, founded LifeWorks Wellness Center, in Clearwater, Florida, in 1997, as a healing haven where people could obtain the best medical care possible in an environment where they would be treated like family. Since then, they have continued to strive to provide the highest-quality natural medicine treatments and services for their clients. LifeWorks is fast becoming one of the leading alternative medical clinics in the U.S., offering more treatments under one roof than many others, including hyperbaric oxygen therapy, IV therapy, ozone therapy, enhanced external counterpulsation, pulsed electromagDavid Minkoff netic field therapy and more. LifeWorks is especially suitable for those with undefined and unresolved underlying health issues, or for anyone just not feeling right. They have been successfully treating patients with a variety of stubborn conditions, including Lyme disease, cancer, chronic fatigue, inflammation, thyroid issues and cardiovascular disease. They conduct research to discover what has changed in the patient’s body and mind, revealing the root causes of health issues, and then treat them naturally with life-enhancing supplements and healing modalities. Location: 301 Turner St., Clearwater. For more information or to make an appointment, call 727-466-6789 or visit LifeWorksWellnessCenter.com. See ad, page 28.

Knowledge speaks, but wisdom listens. ~Jimi Hendrix

octor of Natural Medicine Peter Amato and Inner Harmony Wellness Center offer noninvasive muscle testing to determine the presence of heavy metals and toxic chemicals at a cellular Peter Amato level. A comprehensive assessment is shared with the patient that includes a discussion on natural remedies that can help detox the body system to help alleviate symptoms and/or prevent future damage to health in a safe holistic way. The one-hour Detox Consultation is $99 and, for a limited time, includes a free Ionic Detox foot bath (for use at a future date). The foot bath assists the detox process by pulling toxins out of the system while enjoying a warm foot bath. “It's virtually impossible not to come in contact with toxins like heavy metals in our new world, so it's essential to our health and wellness that we get them out before they can wreak further havoc on our health,” states Amato. “Focusing on nutrition will only go so far. We can consume healthy food and take our vitamins but the heavy metals in our system prevent us from absorbing all the nutrients and minerals. That is why we now focus on detox as well as nutrition. Nutrition is what we put into our bodies and detox is what we take out of our bodies.” Heavy metals can affect every system and organ, including brain, liver, digestive system and nervous system, and symptoms can include fatigue, digestive issues, sleep irregularities, headaches, brain fog, hormonal issues, bone, and joint pain. Amato states, “We will get you sleeping soundly through the night with more mental clarity in the day, a stronger immune system, better digestion and lower risk of future illness.” Location: 131 Reynolds Rd., Dalton, Pennsylvania. For information call 570-3196073 or visit InnerHarmonyWellness.com. See ad, page 11. July 2020

Reduce Cognitive Decline with Tai Chi

Berberine, an alkaloid compound found in goldenseal, Oregon grape, barberry and other herbs, can potentially reduce artery plaque, concludes a new study from the Hunan University of Chinese Medicine. Researchers studied the metabolic pathways for atherosclerosis using protein interactions developed from drug research. The databasedriven research confirmed that berberine reduces artery inflammation and the thickening of blood vessel walls that can lead to atherosclerosis—the hardening of the arteries. Previous studies have found that berberine reduces blood sugar levels, accelerates weight loss and lowers bad cholesterol levels.

In good news for the 10 to 20 percent of people over age 65 that suffer with mild cognitive impairment, research from China’s Central South University, in Hunan, shows that practicing the gentle ancient martial art of tai chi can significantly improve memory, learning, mental speed and attention, the ability to formulate abstract ideas, mental flexibility and visuospatial perception. The research analyzed data from 10 studies that included 1,061 people with symptoms such as forgetting conversations and names, and having difficulty with complex tasks. “As it emphasizes mental concentration, physical balance, full-body stretching and relaxation, and relaxed breathing, tai chi has a great potential for becoming widely integrated into rehabilitation interventions for various medical and psychological conditions,” write the study’s authors.

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Research published in the Phytotherapy Research Journal analyzed 13 studies from around the world involving 921 people. The studies showed that eating citrus fruits or their extract can significantly reduce body weight. The research data found that citrus and its extracts reduced body weight by an average of 2.8 pounds per person and almost an inch of waist and hip circumference. It also reduced body mass index among those studied.

For people suffering from the crippling pain and disability of osteoarthritis, the nonsteroidal antiinflammatory drug naproxen, marketed as Aleve and other products, is a common prescription or over-the-counter medication, but it comes with side effects that can include gastrointestinal distress and higher blood pressure. In a study of 60 patients with chronic knee osteoarthritis, researchers at Iran’s Isfahan University of Medical Sciences compared naproxen in a double-blind trial with a turmeric extract, ginger and black pepper combination. After two doses a day of each for four weeks, the levels of prostaglandin in patients taking the herbs matched the improvements in those patients taking naproxen. Prostaglandin levels gauge joint inflammation in osteoarthritis.

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Try Turmeric, Ginger and Black Pepper for Osteoarthritis

Eat More Citrus for a Thinner Waistline

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Reduce Artery Plaque Risk with Berberine

health briefs

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Avoid Chlorhexidine Mouthwash to Reduce Cavity Risk Chlorhexidine gluconate, a mouthwash commonly prescribed by dentists to treat the swelling, redness and bleeding gums of gingivitis, actually increases acidic levels in the mouth, leading to an increase in cavity-causing bacteria, reports a new study from the UK University of Plymouth, published in the journal Scientific Reports. The researchers analyzed saliva and blood samples of 36 healthy people that used the chlorhexidine twice a day for seven days and compared the results to using a placebo for the same amount of time. Other recent research has found that the germicidal mouthwash disrupted the ability of oral bacteria to turn nitrate into nitrite, a key molecule for reducing blood pressure, increasing the risk of higher systolic blood pressure. Chlorhexidine has been used increasingly as a pre-rinse before dental procedures due to COVID-19 concerns.

July 2020

Forest Loss Leads to Spread of Human Disease

Healthy Glow

Ultraviolet Radiation Suppresses Skin Inflammation

In research that could help target new treatments for skin cancer, British scientists have identified how human skin suppresses inflammation after exposure to ultraviolet radiation (UVR). In the study at the NIHR Manchester Biomedical Research Centre, healthy volunteers agreed for their skin to be safely exposed to a single, inflammation-causing dose of UVR. Skin samples were taken and researchers examined their immune profile and skin composition over time. Results showed that the T-cells CD4+GATA3+ and CD8+GATA3+, which help the skin repair itself after UVR exposure, altered skin composition for 14 days. “They could be there to prevent abnormal skin growth or potentially to act as gatekeepers against further inflammation,” says lead author Nathan Hawkshaw, Ph.D. 10

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A new Stanford University study published in Landscape Ecology reveals viruses like COVID-19 that jump from animals to people will likely become more common as people continue to transform natural habitats into agricultural land. Researchers found the loss of tropical forests in Uganda put people at greater risk of physical interactions with wild primates and the viruses they carry, with implications for the emergence and spread of infectious animal-to-human diseases in other parts of the world. People have converted nearly half of the world’s land into agriculture. Tropical forests have suffered the most, with some of the highest rates of conversion occurring during the last few decades. Study co-author Tyler McIntosh says, “At the end of the day, land conservation and the reduction of forest fragmentation is our best bet to reduce human [to] wild animal interactions.”

More of our time is spent indoors than ever before. One of the ways by which nature may improve cognitive function (i.e., the acquisition of and goal-oriented use of knowledge) is by improving memory formation and recall, specifically that of short-term or working memory, and goal-oriented or directed attention; the kind that requires focused effort. By comparing and contrasting 13 studies, a team of researchers has shed light on this complex interaction in research published in Frontiers in Psychology. The studies used the backward digit span task, which requires participants to invert a series of numbers and repeat them back. All demonstrated significantly improved cognition in nature as compared to urban environments. The benefits of studies like this are two-fold: not only are we learning more about how the brain interacts with its environment, but also how to leverage this interaction to lead healthier, more productive and happier lives.

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Tree Believers

Spending Time in Nature Increases Cognitive Performance

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Natural Thinking

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Sweet Serenade

COVID Kids

A simple strategy–listening to music for 30 minutes a day–can lower post-heart attack anxiety and significantly reduce future cardiac risks, reports a new study from the University of Belgrade School of Medicine, in Serbia, presented at the American College of Cardiology Annual Scientific Session and World Congress of Cardiology. The researchers recruited 350 patients diagnosed with heart attacks and early post-infarction angina at a medical center. Half were randomly assigned to receive standard treatment while half were assigned to regular music sessions in addition to standard treatment. In a follow-up seven years later, the patients with music therapy on average had anxiety scores one-third lower than those on standard treatment and reported lower angina symptoms by about one-quarter. They also had an 18 percent reduction in the rate of heart failure; a 23 percent lower rate of subsequent heart attack; a 20 percent lower rate of needing coronary artery bypass graft surgery; and a 16 percent lower rate of cardiac death.

Prolonged fear and anxiety brought on by major stressors such as the COVID-19 pandemic can not only take a toll on a person’s mental health, but may also have a lasting impact on a man’s sperm composition that could affect future offspring, reports a new study in the journal Nature Communications. University of Maryland School of Medicine researchers found that the effects of paternal stress can be transferred to offspring through changes in the extracellular vesicles; small, membranebound particles that transport proteins, lipids and nucleic acids between cells and interact with maturing sperm. They are produced in large amounts in the reproductive tract and play an integral role in sperm maturation. “Connecting with our friends and loved ones by hightech means or through simple phone calls can help us maintain ties during stressful days ahead,” advises Joshua Gordon, M.D., Ph.D., director of the National Institute of Mental Health.

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Music as Medicine

Stress Can Impact Sperm and Future Offspring

Happy Thoughts

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Mindfulness and Meditation May Promote Longevity

In addition to reducing stress and improving general health, mindfulness and meditation techniques have been linked to longevity, as marked by longer telomere length, a biomarker of human aging. In a new research paper in Scientific Reports, Spanish researchers at the Navarra Institute for Health Research, in Pamplona, reported that aging, which typically shortens telomere length, showed no association with that marker in a group of long-term meditators. They theorized that long-term meditation could be related to epigenetic mechanisms, in particular, gene-specific DNA methylation changes at distinct sub-telomeric regions. Lead author Maite Mendioroz, M.D., Ph.D., suggests that yoga practice and meditation are related to longer telomere length in blood cells, writing, “Leukocyte telomere shortening has been associated with several age-related conditions such as cardiovascular events, including stroke, myocardial infarction and cognitive performance.”

HOLISTIC HEALTH SOLUTIONS We assess and provide ongoing NutriƟonal, Physical, EmoƟonal and Spiritual wellness plans to improve your overall health. Board-CerƟed Doctor of Natural Medicine, Peter Amato Ph.D., with 23 years experience has designed a result driven approach specializing in eliminaƟng: DIABETES • LYME DISEASE • ALLERGIES AUTO-IMMUNE • HORMONAL DIGESTIVE ISSUES • HEART DISEASE BRAIN FOG • AND MORE Inner Harmony Wellness Center 131 Reynolds Rd., Waverly, PA 18414

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Call to schedule your FREE 570-319-6073 30 minute Health ConsultaƟon www.innerharmonywellness.com July 2020

BALANCING ACT Exercises for Strength

and Stability

by Marlaina Donato

ood balance is something we may take for granted until an unexpected fall brings our attention to a brewing problem. Slower reflexes, unconditioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suffer from injuries related to falls, but regular core-strengthening balance training, yoga and tai chi can lower the risk considerably. Marching in place and simple exercises added to a customary after-dinner walk on summer evenings can also go a long way. According to a 2013 study of senior women published in the British Journal of Sports Medicine, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent. “Balance is a skill, and like any skill, it gets better with practice,” says Mike Ross, a Chicago-based performance enhancement specialist and author of The Balance Manual. “The problem is people gradually spend less and less time standing and moving around— chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.” 12

Whole Body Equilibrium Balance training for all ages helps the body to move fluidly as a singular, balanced unit. Stephanie Mansour, a Chicago fitness expert and host of the PBS weekly Step it Up with Steph show, says, “Some people who have hip or back pain may have an imbalance: One side is more developed than the other. Other people may feel wobbly during workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.” Full-body exercises engage core muscles to stabilize movement. “You’ll be surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a difference,” says Los Angeles fitness trainer Kollins Ezekh, emphasizing the added benefit of improved posture that naturally reduces lower back stress and resulting chronic pain. Balance training also packs a positive punch for brain health by focusing the mind and improving cognitive function while lowering stress levels.

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Being proactive throughout the day and adopting simple habits have far-reaching effects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on first to put your legs in your pants. Consciously do the opposite. When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour. Ross recommends staying active in the daily routines. “Make a point of breaking up long periods of sitting like desk work and [watching] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.” No matter what type of training we choose, there’s a way to fit in balance elements. “You can try yoga, where the different poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumbbells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”

A Steady Diet Vitamin B12-rich foods, including wholegrain cereals, plant-sourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blueberries, can help improve coordination and motor function. A 2016 study published in the Journal of Physical Therapy Science reveals that women over 60 with higher serum vitamin D levels exhibit better stability and strength in their lower extremities. Overall, fostering good balance pays off in the long run. Ross notes, “Ideally, the time to start proactively doing activities that stimulate your balance is way before that first fall in your 50s and 60s.” Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.

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Everyday Activity

fit body

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Everyday Tips and Recommendations

inspiration

From Stephanie Mansour, some things to do every day: n When you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope. n If you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re lifting the other one. n Press down through the heel and pull your navel in toward your spine to engage your core. Unstable blood sugar levels, nutritional deficiencies, blurred vision, inner ear infections and side effects from medication can also contribute to poor balance. It’s important to find the source of balance issues with a physician. From Kollins Ezekh, here’s a basic exercise that anyone can do at any age: n Start by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed. n When you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to five times. Don’t forget to make sure you give both legs the same attention. As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly.

CULTIVATING CONTENTMENT

The Spiritual Discipline of Evoking Joy

by Marlaina Donato

ur four-legged friends—from pampered pooch to stray cat— have the inborn ability to seize the moment. No matter what chaotic circumstances may swirl around them, they have a knee-jerk response to spring into playful action or curl up in a patch of inviting sunlight. As humans, we tend to postpone the smallest of joys and avoid emotional self-care, opting for that extra glass of wine or spending more than usual to feel better for a brief period of time. Tending to our own happiness begins by seeing joy not as a mood dependent upon circumstances, but as a spiritual discipline like any other. Emotional well-being is a garden we must weed and water daily, and in turn, our physical health can’t help but be well-nourished by the harvest. Studies through the years have shown that certain sites and organs in the body, including the thymus, immune cells and bone marrow, have receptors for neurotransmitters like serotonin, which could explain why cultivating contentment might boost our natural defenses. Seasoned yogis and meditators often speak of an inner wellspring of joy that can be accessed through a committed practice.

Perhaps joy is less of a mood and more of a frequency that is accessible to all of us when we’re willing to align with its bandwidth. Making it a habit to step outside for 10 minutes to witness a sunset or greet the twilight while dinner cooks can be a beautiful way to advance felicity. Taking five-minute joy breaks during the workday to listen to a favorite piece of music with earbuds, read a few pages of an inspiring book or notice the clouds is another easy way to tend to happiness. Filling a “joy jar” with lovely memories written on scraps of colorful paper can prompt a spontaneous smile any time of day. Taking a half-hour drive on a pretty back road instead of scrolling through social media can reset depleted emotional reserves. Today, we can shift our thinking and see contentment as a precious, deserving loved one that needs nourishment like any other. Feeding joy in our lives can pave the daily humdrum road with jewels. In the end, perhaps fostering inner happiness by example is the greatest legacy we can leave behind. Marlaina Donato is the author of Spiritual Famine in the Age of Plenty: Baby Steps to Bliss. Connect at AutumnEmbersMusic.com. July 202013 July 2020

BEYOND PANDEMIC Immune Support for a Healthy Life by Peter Amato

ver the past few months, news reporting has rarely referred to the importance of the immune system. Boosting the immune system, especially during a pandemic, is crucial. While health is an “inside job”, it’s human nature to want a quick fix and try to make someone else responsible for one’s health, but in the end, we are the ones in control of getting and staying healthy. There is never going to be a synthetic drug or a vaccination that could compare to taking control of our own health and bullet-proofing the immune system. While the body knows exactly how to protect itself and is resilient when under attack, it

functions best when the immune system is fully charged and healthy.

Nutraceuticals

Years ago, the quality of food intake would help determine the quality of health. Today this is only partially true. The typical American diet is rooted in processed food, wheat and dairy, and comes up short on nutrition. Add to that challenges that stem from our external environment, for example, depleted soil nutrients, GMO food and heavy metals. Restoring nutraceuticals provides key support for a strong immune system. Nutraceuticals are pharmaceutical grade organic vitamins, minerals, essential

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fatty acids, digestive enzymes and probiotics that everyone needs. Nutrition is linked to the immune system directly by supplying the building blocks the body needs to function at peak performance, and indirectly by influencing gut microbiome. The gut microbiome is responsible for communication between the brain and immune system. It also influences how much cortisol you produce, therefore affecting energy and sleep. Too much cortisol weakens the immune response. The health of microbiome influences the health of the intestinal wall which is a physical first line of defense against disease.

Autoimmune

Micro deficiencies of zinc, selenium, iron, copper, folic acid, as well as a void in necessary vitamins A, C, D and E, are all linked to a weakened immune system. Research has also shown that low vitamin D levels also lead to a multitude of autoimmune diseases. Autoimmune disease happens when the body attacks itself from the inside. There are over 125 identified autoimmune diseases, and that number is climbing. These diseases impact many different areas in the body, and commonly result in inflammation, chronic pain, organ or tissue damage, and overwhelming fatigue. Mental health is also important in building a strong immune system. Healing past trauma is often the missing piece of

Digital X-rays Orthodontics TMJ/Facial Pain Surgical Extractions

There is never going to be a synthetic drug or a vaccination that could compare to taking control of our own health and bullet-proofing the immune system. the autoimmune disease reversal puzzle. The body responds to emotional levels, and learning how to heal emotional hurts allows us to reclaim our bodies and help eliminate pain, fatigue and inflammation.

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Insomnia

Deficient sleep not only increases the chances of getting sick, it also prolongs recovery. The body produces and releases cytokines during sleep. Cytokines are proteins that target inflammation. Sleep is important part of boosting the immune system, strengthening digestion and calming the autonomic nervous system. Relaxation is so critical to help alleviate stress that meditation is highly recommended. Research shows that meditation decreases inflammation and bolsters immune function.

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GUT TALK

TIPS FOR A HEALTHY MICROBIOME

by Melinda Hemmelgarn

t’s hard to imagine surrendering control of our minds and bodies to trillions of microorganisms, but an ever-growing body of research from the Human Microbiome Project shows how microbes living in and on our bodies affect and even predict our physical and mental health. The majority of these microorganisms, or microbiota, live within our large intestine. According to Kelly Tappenden, Ph.D., a registered dietitian and head of the Department of Kinesiology and Nutrition at the University of Illinois–Chicago, we have more microbial cells within our gut than we have human cells in our body. These microbes help digest food, regulate appetite, produce certain vitamins, synthesize chemicals such

as serotonin, metabolize carcinogens and regulate our immune system. She suggests that we think of them collectively as an organ that develops and changes as we age. “A huge proportion of your immune system is actually in your GI tract,” says Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. Taking care of our gut microbes is paramount during times of stress and risk of infection. In their book, The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, Stanford researchers Justin and Erica Sonnenburg explain how healthy gut bacteria are essential for both metabolic health and strong immunity, adding that

Fiber for a Strong Defense

The Sonnenburgs define a microbiotafriendly diet as rich in plant-based, high-fiber foods and limited in meat and saturated animal fats. Low-fiber diets contribute to a decline in gut microbe diversity, resulting in a weakened immune system. “Fiber is fuel for the gut,” says Joanne Slavin, Ph.D., a registered dietitian and professor of food science and nutrition at the University of Minnesota-St. Paul. It’s naturally found in fruits, vegetables, beans, peas, whole grains, nuts and seeds. Fermentable fibers such as fruit pectin, beta-glucans in barley and oats, and oligosaccharides in beans are metabolized by gut bacteria to produce short-chain fatty acids that provide energy to cells in the colon. Many fermentable fibers are called “prebiotics” because they promote the growth of beneficial gut bacteria. Inulin, for example, is a prebiotic fiber found naturally in onions, garlic, leeks, asparagus, wheat and oats. Teresa Martin, a registered dietitian based in Bend, Oregon, who researches gut health and disease prevention, recom-

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the chemicals our gut microbes synthesize behave like drugs—they are absorbed into our bloodstream and influence our biology. Seattle-based biologist Ann Bikle refers to the colon as an “onboard medicine chest”. Unfortunately, warns Sonnenburg, physicians too often prescribe antibiotics, which wreak havoc on our microbiota, leaving us susceptible to disease-causing organisms.

healing ways

mends 35 to 50 grams of fiber per day to promote diverse, abundant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fiber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fiber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fiber per serving.

A Healthy Microbiome for Life Martin shares the following strategies for developing and preserving gut health: n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby. n Choose an organic, plant-based diet. Aim for a variety of different plant species each day. n Enjoy fermented foods such as yogurt, kefir and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and effectiveness. n Limit “microbial assassins”. Artificial sweeteners and emulsifiers such as polysorbate 80, carageenan and carboxymethylcellulose, typically found in processed foods, can lead to bloating, irritable bowel and inflammation. n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes.

n Go outside, enjoy fresh air and play in the dirt. n Reduce stress. Try yoga, meditation and mindfulness. n Sleep six to eight hours each night. n Think about gut microbiota every day, advises Martin. “Anything you can do to help fuel healthy microbes, no matter how small, will make a difference to your health.” Melinda Hemmelgarn, the Food Sleuth, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

LEARN MORE n The connection between both soil and human health: Dig2Grow.com n Comparing the human digestive system to plant roots in the soil: Tinyurl.com/SoilHealthAndHumanHealth n Human Microbiome Project: hmpdacc.org/hmp/overview n The Microbiome Report Podcast: TheMicrobiomeReport. libsyn.com n WorldMicrobiomeDay.com n Best sources of dietary fiber: Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics: USProbioticGuide.com

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July 2020

BEYOND FACTORY FARMS ‘Big Meat’ Comes at High Cost

High Cost of Cheap Meat

According to the U.S. Department of Agriculture, a push toward greater efficiency created the shift to industrial livestock production. However, attempts to maximize production for higher returns at minimal cost come at a price. For example, a growing body of evidence

shows that CAFO leads to the social and economic decline of rural communities. “Research has consistently found that living near a CAFO is associated with an array of negative health impacts, including respiratory disease, mental health problems and certain types of infections,” says Keeve Nachman, Ph.D., director of the CLF Food Production and Public Health Program. Everett Murphy, M.D., a retired pulmonologist from Kansas City, concurs, “Not only are the odors from factory livestock farms offensive, but individuals living within three miles of industrial animal operations are at risk for serious, life-shortening illnesses and permanent disabilities.” Concrete reservoirs designed to hold manure present a problem as well, he adds, “They always leak into the groundwater, spreading antibiotic-resistant bacteria and making the source of water to neighboring communities unusable and toxic.” Joan Olive says she is living proof that exposure to air pollution from factory farms is every bit as harmful as scientists and

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health experts have warned about for years. On one fateful December day 16 years ago, Olive was outdoors on her family farm near Spencer, Iowa, when she noticed a strong, sickening odor. Feeling nauseous, she went inside, but later that evening, her tongue swelled, she became disoriented and began shaking and sweating profusely. Olive’s symptoms subsided over the next few days, but since then she has experienced multiple chemical sensitivities, transient symptoms of brain fog, muscle twitching, migraines, and respiratory and circulatory problems. Health experts at the University of Iowa identified the source of the sickening odor as toxic hydrogen sulfide from liquid CAFO waste that had been sprayed on farmland one mile from Olive’s home. In addition to the region’s concentration of hog CAFO, her home sat two miles from 1.5 million chickens. Today, Olive drinks filtered water and eats organic food to protect her health, but she notices that her symptoms return when triggered by exposure to CAFO air pollution and pesticides. In March, Olive moved to Spearfish, South Dakota, where she’s breathing easier and enjoying time outdoors. But she believes she left behind “thousands of rural residents who are having their lives and health destroyed by Big Ag.”

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evin Walker, a Michigan State University professor and author of The Grand Food Bargain and the Mindless Drive for More, says, “Meat is the poster child of industrial food gone awry.” Independent animal farmers are disappearing while factory farms are getting bigger, causing more air, soil and water pollution in rural communities nationwide, reports the Center for a Livable Future (CLF) at the Johns Hopkins Bloomberg School of Public Health. Large industrialized farms known as concentrated animal feeding operations (CAFO) rely on the routine use of antibiotics to both prevent the spread of disease and promote animal growth and weight gain—a practice known to fuel antibiotic resistance and compromise human health.

by Melinda Hemmelgarn

There Ought to be a Law

“Government oversight and policies designed to safeguard the health of individuals and the environment from these operations have been inadequate,” says Bob Martin, director of the CLF Food System Policy Program. Citing environmental and public health hazards, the American Public Health Association issued a new policy statement last November calling for a precautionary moratorium on all new and expanding CAFO. It advises a complete halt until additional scientific data has been collected and public health concerns addressed.

Iakov Filimonov/Shutterstock.com

Bypassing Industrial Eating

Many consumers don’t realize that the majority of beef, pork and chicken sold in supermarkets, served in restaurants and distributed to institutions nationwide comes from the industrial food system. According to the Public Justice Food Project, 85 percent of the meat Americans consume is produced by four corporate giants—Tyson, Smithfield, Cargill and JBS—each accused of hiding labor, animal or environmental abuses behind folksy brand names and packaging images. To shed light on abuses and steer consumers away from industrial meat, the Center for Food Safety created a website that pulls back the curtain on CAFO. It recommends replacing half of the meat we eat with humane, sustainably raised, grass-fed and organic meat, while replacing the other half with plant-based sources of protein such as beans, peas, lentils, nuts and seeds—a dietary approach that benefits our gut microbes and protects us against a host of chronic diseases.

Meat Alternatives

As concerns mount about the health, ethical and environmental impact of animal products, the food industry has responded with more plant-based, lab-grown meat

practices. “Industrial agriculture is absolutely harmful,” reports A Greener World, a nonprofit certifier of the trustworthy Animal Welfare Approved label. But thinking we have to go vegan or purchase fake meat to protect our health or the planet is misguided.

Once you learn how our modern industrial food system has transformed what most Americans eat, you become highly motivated to eat something else. ~Eric Schlosser, author of Fast Food Nation, Chew on This and co-producer of Food, Inc. alternatives. Yet, according to the Food and Technology 2019 report by the market research firm The Hartman Group, many meat replacements rely on highly sophisticated technologies that hardly meet consumers’ definitions of “natural”. “It’s all about what isn’t on the label,” says Urvashi Rangan, Ph.D., chief science advisor of the GRACE Communications Foundation. According to Rangan, many plant-based and fake meat products are actually ultra-processed foods that contain genetically engineered ingredients and rely on petroleum-based chemicals that are not required to be listed on the label. “The Impossible Burger introduces over 48 new proteins to the human diet without a thorough safety investigation,” warns Rangan. She questions whether these new meat alternatives are better than meat from animals raised on pasture without routine drugs and synthetic fertilizers. There’s a big difference between the health and environmental impact of meat from animals raised in feed lots versus those raised with regenerative agricultural

Eating Less, But Better Meat

“Our bodies are designed to be omnivores, and animal products are part of a diverse, real food diet,” says Rebecca Thistlethwaite, director of the Niche Meat Processor Assistance Network at Oregon State University. Thistlethwaite, author of Farms with a Future and The New Livestock Farmer: The Business of Raising and Selling Ethical Meat, believes in ancestral eating and eating as close to nature as possible. She is mindful of portion size and eats only organic and pasture-raised animal foods to avoid synthetic chemicals and pharmaceuticals. Will Harris, owner of White Oak Pastures, in Bluffton, Georgia, declares, “It’s not the cow, it’s the how.” Harris transitioned his livestock operation from the industrial model to certified humane animal husbandry and sustainable practices that emulate nature. The switch to a pasturebased system yields healthier animals, he explains, and helps take carbon out of the atmosphere and back into the soil. In Cows Save the Planet and Other Improbable Ways of Restoring Soil to Heal the Earth, author Judith Schwartz describes how grazing animals play a key role in restoring soil health, and therefore human health. “Well-managed pastures and grasslands with ruminant animals can sequester more carbon than they emit, improve soil health and increase groundwater recharge,” explains Thistlethwaite. Plus, both livestock and poultry can make use of inedible feeds that humans don’t consume, such as grass and sagebrush.

Critical Questions to Find and Support Good Food Where does my food come from? Who produced it and under what conditions? Were workers treated fairly and animals humanely? What’s in or on my food? Were pesticides, antibiotics, hormones, genetically modified ingredients or additives used in producing it? Is it rich or poor in nutrients? What might be the unintended consequences of my food and farming choices? How might those choices affect our environment and future generations? July 2020

Rangan and Harris emphasize that the power of consumer spending can shift the market. However, Thistlethwaite says, “We cannot just vote with our forks, as many people don’t have that luxury.” She urges change at both personal and political levels, favoring incentive-based approaches with fewer subsidies going to the industrial system. “We need more farmers raising high-quality animals in a humane, ecologically responsible manner,” says Thistlethwaite. But we also need more small-scale slaughterhouses and meat processors throughout the country to get quality meat to more of our tables. In addition to farmers’ markets, cooperatives and community supported agriculture, organizations such as the American Grassfed Association and Local Harvest connect consumers directly to farmers using sustainable practices to help rebuild regional food hubs and networks. “Start with small steps,” suggests Thistlethwaite. “Buy milk from a local creamery, eggs from a farmer in your community or one-quarter cow to fill your freezer from a local, grass-fed beef producer. Reward the farms and ranches that are doing it right by purchasing from them, promoting them, supporting them.” Melinda Hemmelgarn is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. Tune into Food Sleuth Radio at kopn.org.

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The COVID-19 health crisis highlights inequalities in how we produce and distribute food. A new bill, the Farm System Reform Act (FSRA), will help to create a more healthy, sustainable and equitable model, by placing a moratorium on new Concentrated Animal Feeding Operations (commonly known as factory farms), cracking down on the monopolistic practices of multinational meat corporations and supporting farmers to transition to healthier, pasture-based models and organic farming. To support the FSRA, the Sierra Club has made it easy to contact members of Congress at Tinyurl.com/ BlockFactoryFarms.

Power To the People

Learn More, Eat Smarter Center for Food Safety: EndIndustrialMeat.org Consumer Reports: Tinyurl.com/MeatGetsMakeover Food Print: Tinyurl.com/WhatIsFoodPrint Friends of the Earth: foe.org/resources/from-lab-to-fork A Greener World: AGreenerWorld.org 10 Things You Can Do for the Planet Instead of Giving Up On Animal Agriculture: AGreenerWorld.org/ a-greener-world/10-things-you-can-do Humane Society Food Industry Scorecard: HumaneSociety.org/resources/food-industry-scorecard Keep Antibiotics Working: KeepAntibioticsWorking.org Public Justice Food Project: Food.PublicJustice.net/ communityresources Right to Harm film and resources: RightToHarm.film One Hundred Thousand Beating Hearts film: Tinyurl.com/100000BeatingHearts

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Take Action to Stop Factory Farms

teen voices

Discovering Meditation by Isabella Dussias

t is important for teens to try to pay attention to their stress levels. In discovering meditation, I have found a practice that helps me to calm my mind. There are several types of meditation. I particularly enjoy walking meditation. Each day that weather allows, I choose a different path and embark on my walking meditation exercise. As I begin my walk, I clear my mind and try to connect with nature and hear the sounds of the earth. I strive to step outside of my reality and allow my mind to clear. This is helpful to decrease stress. Another form of meditation my peers and I find effective is mindfulness. When changes happen that pull us out of our normal routines or ways of thinking, it can be extremely difficult to focus on the present moment. We become more worried about our futures and how these changes affect the plans we made in our heads for years to come. Practicing mindfulness helps ease these stresses. Every morning I take a moment to think about what I want to accomplish for the day. Not the next day, not the next week—today. I focus on how I feel in the present, not how I’ll feel in months or years from now. Practicing mindfulness allows me

to take a moment to look at my life without any expectations. It’s a way for me to process my emotions in a healthy way rather than putting them aside through worry. I also enjoy breath awareness meditation. Often in times of stress, I find myself subconsciously holding my breath. Some people do the opposite and hyperventilate when they become anxious. When I feel like this, I often look to breath awareness meditation. To do this I start by sitting comfortably in an upright position and closing my eyes. As I breathe in and out, I focus on relaxing different muscle groups. I drop my shoulders, loosen up my neck, and allow my arms to drop by my side. Once my body is fully relaxed, I meditate by focusing on my breathing as I inhale in through my nose and exhale out my mouth. Once I feel that both my mind and body are at ease, I continue with my day. Meditation is a tool that teens can use for stress relief. I was introduced to mindfulness and many of these practices through sessions at my school, and I’m very glad I was exposed to them. I hope these brief descriptions help you find calm and a desire to learn more about these effective methods. Isabella Dussias is a 17-year-old singer-songwriter/ composer from New Jersey. She enjoys writing about issues that are important to today’s youth, and she believes music is an important outlet to connect people and share messages through the creativity of lyric and melody. For more information, please visit IsabellaDussias.com.

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CALMING KIDS Ways to Turn Anxiety Around I

by Ronica O’Hara

t is difficult for children to make sense of what’s happening in response to COVID-19 as schools close, sports and extracurricular activities stop and many people wear masks. Before these unsettling circumstances took place, one in eight children experienced anxiety disorders, but now parents are reporting that even happy-go-lucky children that skipped through life have turned clingy; regressing to playing with old toys or becoming withdrawn. “The dramatic change in schedules, reduced social contact and worry about the illness itself can all contribute to the anxiety,” says Eli Lebowitz, Ph.D., director of the Program for Anxiety Disorders at the Yale Child Study Center. “Some children will also have relatives or friends directly impacted by the virus.” As the situation improves, so should children’s emotional well-being, but if anxiety lingers, parents can take heart in new research from the center that shows how childhood anxiety can be reversed before it becomes a crippling adult condition. The study of 124 children aged 7 to 14 with anxiety disorders found that when parents made simple behavior changes, their kids’ 22

symptoms sharply decreased 87.5 percent of the time and disappeared completely 60 percent of the time. Parents drew closer to their children and felt less stressed them-

Words Have Consequences

ome words don’t help anxious kids, says University of Minnesota psychology professor Abigail Gewirtz, author of When the World Feels Like a Scary Place: Essential Conversations for Anxious Parents and Worried Kids. “These kinds of statements dismiss, minimize or even punish children for their anxiety, and they teach children that anxiety isn’t important, or worse, is damaging and should be ignored or stuffed away,” she says. Amanda Walker, a Los Angeles clinical psychologist, advises, “It is important to try and respond to the anxiety with loving kindness, with compassion and openness. Asking ‘What happened?’ instead of ‘What’s wrong?’ changes the way that a challenge is viewed. Other approaches are, ‘I can see why you might feel that way’, or, ‘It’s okay to be scared; lots of kids feel that way.’” To reinforce a child’s confidence, “The key is reminding a child of past

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selves, and the kids continued to improve even after the study ended. According to Lebowitz, lead author of the study, the key is to reduce parental accommodation—actions that parents take to soothe and protect their anxious children, like texting to provide constant reassurances, speaking for a child with social fears or staying with a child that fears separation until they fall asleep. These actions may not be a problem in the short term or in tough times, but when used repeatedly, the child often becomes more fearful, less confident and unable to function in a normal manner. In a new study published in the Journal of the American Academy of Child and Adolescent Psychiatry, parents learned in 12 weekly sessions how to slowly pull back from accommodating actions while validating the child’s emotions and conveying confidence in their ability to handle challenges. Notably, a parent-focused program, Supportive Parenting for Anxious Childhood Emotions, produced better results than the control group, in which the children underwent 12 sessions of cognitive behavioral therapy learning to replace negative thoughts with positive ones. More information on this program for parents and therapists can be found at SpaceTreatment.net.

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things they were afraid of that never came to pass or bringing to the attention of a child the ways that the child was able to face their fear and overcome it,” says Bruce L. Thiessen, a San Diego clinical psychologist. “Past reminders can increase selfefficacy and build self-confidence, which are powerful anxiety buffers. “Children find it all the more difficult to cope with anxiety if they feel that they are alone in their struggle,” he adds. “It is important to reassure them by saying something like, ‘We are in this together. I am here for you.’ It may be important to add, ‘No matter what happens, you and I are going to find a way to be okay.’” Statements to avoid: “You don’t need to worry. You have nothing to worry about. I’m the adult, let me do the worrying. When I was your age, I had much bigger things to worry about.”

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healthy kids

Everyday Anxiety-Busters Here are some other straightforward strategies that can lower childhood anxiety.

Getting physical. “Encourage your

child to do any kind of exercise: jumping, swinging, running, catch, tag, hopscotch, biking, hiking, skateboarding. These activities are all considered weight-bearing because they place deep pressure on the joints and muscles, which calms their sensory systems that help regulate emotions,” advises Brittany Ferri, a Rochester, New York, occupational therapist specializing in pediatrics and mental health.

Getting outdoors. Sunlight stimulates

the production of vitamin D and moodboosting serotonin, and studies show that even brief nature walks can lower anxiety and improve focus in kids.

Giving them seeds and a shovel.

Planning and working in their own garden give kids a healthy dose of fresh air, physical activity and a sense of accomplishment, and growing their own vegetables makes them more likely to enjoy eating them.

Breathing deep. “Parents can teach

children coping skills such as relaxing their body or taking slow deep breaths to help them regulate their anxiety,” says Lebowitz. For example, a child can lie on their back and pretend to blow up a balloon. Or using a fresh flower, a child can breathe in the scent through the nose for a count of four, hold the breath for the same amount of time and then breathe out slowly through the mouth.

Playing it out. “Parents can help a child role-play what they could do in a situation that they’re nervous about,” says Leigh Ellen Watts Magness, a clinical social worker and play therapist, in Athens, Georgia. “They can create a puppet show where the characters have a similar problem, create a poster about some strategies they might use to relax or have their figurines talk to other toys about how they feel. All of these things help kids process feelings of anxiety.” Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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Great Grilling

OUTDOOR FEASTS Inspired Picnics and Healthy Grills

by Marlaina Donato othing defines the summer season picnicking not only in woodlands and quite like firing up the grill or on beaches, but on rooftops. Being open escaping with a picnic basket to a to different times of the day welcomes a favorite hideaway. From luscious fruits to shift in mood. “I’m particularly fond of gorgeous greens, enjoying a meal outdoors breakfast picnics. They’re an excellent way inspires us to eat what is in season and to clear your head and get motivated, as invites us to sip the moment. Most of all, they’re an activity fully engaging all of the it gives us special time with loved ones or senses. Twilight picnics are another favorwith ourselves. ite. As the sun begins to set, the light is less Ashley English, of Candler, North harsh and the mood outdoors becomes Carolina, author of A Year of Picnics: Recipes decidedly quieter. I find picnics during for Dining Well in the Great Outdoors, sees this time of day to be especially relaxing,” picnics as a delicious excuse to eat healthy says English. and in sync with the seasons. “No matter Simple tasks like washing salad greens what time of year you’re picnicking, there’s or whipping up a quick hummus dip the always going to be something ripe and in night before a picnic can save considerable season to showcase. We all know that foods time. Traditional picnic baskets are not eaten at their peak time of ripeness simply required, and English recommends vintage taste better, so use your summertime picnic suitcases, wooden crates or a backpack, as an opportunity to bite into a ripe waterespecially if the picnic destination involves melon or your autumn picnic as the ideal an uphill trek. She also emphasizes simplictime to bake an apple crisp.” ity: “While a lavish spread with myriad options is quite fun, a simple picnic can be Portable Pleasures equally enjoyable. A grazing board to-go Thinking outside the box can jazz up is quite easy. Pack up a medley of fruits, the ordinary. English sings the praises of veggies, charcuterie or cheeses, crackers,

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Grilling “adds a ton of flavor to food without needing to add additional fat or calories. Cooking over fire is also the oldest method of cooking,” says Lindars. Happily, the health risks associated with barbequing meat over hot coals can be reduced by using flavorful marinades or opting to go vegan. Reducing temperature decreases carcinogenic compounds associated with grilling meats and can be best accomplished by waiting until charcoal turns to embers or turning the gas grill down a notch or two. Grilling further from the flame on an elevated rack is also a good option. Citrusy or balsamic vinegar-based marinades naturally minimize toxic potential by reducing the formation of unhealthy compounds, studies show. “You are what you eat and what you eat was eating. Opt for the highest-quality protein possible—grass-fed beef, organic, humanely raised protein,” suggests Lindars. “Make your own marinades and rubs to avoid ingredients like soybean oil and corn syrup. You can easily make your own with simple ingredients like olive oil, fresh herbs, vinegars, sea salt and spices. Fresh rosemary, lemon zest, juice, sea salt, pepper and garlic with a splash of olive oil makes for an amazing marinade, and can even be paired with grass-fed butter to put on chicken. A basic rub of smoked paprika, sea salt, fresh ground pepper and dash of garlic powder is great on just about anything.” Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.

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spreads and pickles and a little something sweet, and you’ve got all you need to create a memorable meal outdoors.” Robyn Lindars, of Fort Myers, Florida, author The Healthy Electric Smoker Cookbook: 100 Recipes with All-Natural Ingredients and Fewer Carbs, says, “I love grilled veggies paired with goat cheese and fresh herbs on French or Italian bread. You can add capicola or just stick to veggies for tasty sandwiches that do well in a cooler.”

conscious eating

Recipes for Outdoor Feasts

Fruta Picada Yields: 8 to 10 servings A combination of fresh fruit, lime juice and chili seasoning, fruta picada is served at markets and roadsides throughout Mexico. The combination of spice and salt partnered with sweet fruit is guaranteed to take the edge off of a blistering summer’s day.

Fire-Roasted Gazpacho 3 lb small-to medium-size tomatoes, possibly a mixture of San Marzano and Campari tomatoes (The smaller tomatoes will get more exposure to the grill) 2 large cucumbers 1 poblano pepper 1 head of garlic 8 oz mini-bell peppers 2 tsp white wine vinegar 1 cup water (or more) Dash olive oil 1 Tbsp sea salt (preferably bourbon barrel smoked sea salt) 1 Tbsp black pepper (preferably bourbon barrel smoked pepper) 1 tsp sugar 1 large bunch basil 1 ripe avocado, diced Preheat a charcoal grill for medium direct heat—about 350° F. (Gas works, but will not produce as much smokiness as charcoal.) Prepare the veggies to go on the grill: wash everything and slice the cucumbers into thin lengthwise pieces; put the garlic cloves onto skewers. Grill the tomatoes, cucumbers, peppers, garlic and poblano pepper until char marks form on all sides. Remove the veggies and place in a big pot. Add water. With an immersion blender, mix everything together until uniform in consistency.

Add the olive oil, vinegar, salt and pepper to taste; more water for a thinner consistency; and the basil at the end with one last blend with the immersion blender. Chill at least 3 hours before serving so the flavors have time to meld together. Garnish with diced avocado and fresh basil. Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

New Twists on Old Favorites Brew up delicious and colorful herbal teas for gourmet lemonades. Try hibiscus, lemongrass, lavender or fresh ginger tea, adding fresh organic lemon juice and a sweetener of choice. In a blender, whip up unsweetened plant-based milk (almond, coconut or cashew) with a ripe banana, a small handful of dates and a splash of vanilla extract, and pour into popsicle molds. Combine peanut, almond, sunflower or soy butter with cocoa or carob powder, a tablespoon of plant-based hazelnut creamer and a pinch of salt. Roll into balls and then add sesame, chia seeds, cinnamon, coconut sugar or chopped dates.

Spice Blend 3 Tbsp chipotle powder 3 Tbsp smoky paprika 1 Tbsp plus 2 tsp sea salt 1 Tbsp cumin seeds 1½ tsp celery seeds Fruit 1 pineapple, peeled, cored and cut into spears ½ watermelon, peeled, cut into spears and seeded 1 large jicama, peeled and cut into spears 1 large papaya, peeled, seeded and cut into spears Juice from 2 limes Grind all of the spice blend ingredients together in a spice grinder or food processor or with a mortar and pestle until finely powdered. Transfer to a lidded container with a shaker screen. Place all of the fruit spears onto a serving platter. Squeeze the fresh lime juice evenly across. Let guests serve themselves as much fruit as they’d like, and then sprinkle with the spice blend. From A Year of Picnics: Recipes for Dining Well In the Great Outdoors, by Ashley English. Photo by Jen Altman. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. July 2020

natural pet

ALLERGIES IN PETS Part Two: Treatment

by David MacDonald

ast month, in part one of a two-part series about allergies in pets, Dr. Laura Weis presented an overview of the nature of allergic reactions and the common causes of allergies in pets. This article will discuss treatment. Treating allergies requires critical thinking about the underlying causes, treatment options and prevention. Treatment over a period of time requires patience and collaboration in efforts. The reality of the allergic condition is that it represents a disturbance of the immune system. The symptoms of allergies are by nature inflammatory, and represent a hyper-sensitized immune system. How might a holistic veterinarian influence the

immune system? How might it be possible to turn down the dial of inflammation? The first step, and possibly the most important, is to feed an appropriate diet. That is to say, the most appropriate diet for dogs and cats is high in meat protein and low in carbohydrates. The processing of foods is also significantâ&#x20AC;&#x201D;the less processed the better. The reason for this is that carbohydrates are pro-inflammatory and the processing of the food alters the nutritional value of the food. In striving for this ideal, many dogs do best with a homemade, cooked diet or a raw food diet. The best means of choosing the best diet for pets is to discuss the full spectrum of options with a veterinarian. An important component of a healthy diet is to ensure that omega-3 fatty acids are included with the diet. Omega-3 fatty acids come in many different varieties, but fish oil or salmon oil, which are enriched sources of DHA and EPA, are the best recommendations for pets. Fish oil formulated

specifically for pets is recommended over the human product, since the optimal ratio of components for dogs and cats differs from human formulations. A further influence on the immune system may be surprising to some, but has become increasingly clear to practitioners of holistic medicine: The function of the immune system has a lot to do with gut health. The digestive tract of all mammals requires a healthy population of gastrointestinal microorganisms to function normally. This living community of bacteria inside our digestive tract is better defined as the gastrointestinal microbiome. The germ theory of infectious disease must be redefined when one considers that these bacteria are critical to our health. The immune system has direct connections to the digestive tract, and a healthy population of gut bacteria is reflected in a healthy immune system. This relationship between the immune system and gut health reinforces the need to have a healthy diet to influence this gut bacteria, but a second factor is critical to understand. The use of some medications (especially antibiotics) changes the gut bacteria and, in doing so, deranges the function of the immune system. The end result is often a disrupted or dysfunction immune response, which we see manifest as allergies. It is possible to rectify imbalances in the gastrointestinal microbiome by using a supplement that is derived from a donor animal that has a healthy population of these gut bacteria. This goes far beyond the potential of a probiotic, which offers some support for gut bacteria but not enough of the full spectrum and diversity of bacteria that is requires for a healthy microbiome. A lot of improvements in modulating the inflammatory state are made in diet and the microbiome, but some patients

Snoring can be a symptom of seasonal allergies in a pet. 26

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If pets need additional allergy support, Chinese herbs can often produce natural, well-tolerated, potent anti-inflammatory results, without detrimental side effects. do require additional support for allergy symptoms. In many cases, the use of Chinese herbs offers potent anti-inflammatory effects in a manner that is more natural and easily tolerated without some of the detrimental side effects of some conventional medications. These herbs are chosen based on the unique individual characteristics of the patient. Treatment may be safely continued as long as necessary, but typically herbs are no longer necessary once the bigger imbalances are corrected. While many patients with allergies will display the same symptoms of itchy, inflamed skin, they will not have the same underlying imbalances that result in these symptoms. For that reason, holistic veterinary medicine is well suited to understand the underlying causes and correct the problem at the source, rather than simply treat the symptoms. Dr. David MacDonald is a veterinarian with Doylestown Veterinary Hospital & Holistic Pet Care, located at 380 N. Shady Retreat Rd. He is a certified veterinary acupuncturist (CVA) and a certified veterinary spinal manipulative therapist (CVSMT). To request an appointment, call 215-345-6000. For more information, visit DoylestownVeterinaryHospital.com. See ad, this page.

Share the Love Adopt a homeless pet from an area shelter July 2020

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Yoga Corner Saucha

The First Niyama

LOCAL

north wales

by Nicole Zornitzer

aucha means purity of the body, mind and thoughts, and purity of action. When we meet each moment of life with integrity and an open heart, we invite saucha into our souls. When this occurs and our awareness expands to this concept, we ultimately engage in more authentic relationships with others as well as ourselves. This act of cleansing the mind and physical body can take many forms in our daily life. There is the tangible idea of keeping the body cleansed through actions of physical activity (yoga, exercise, daily ayurvedic sadhanas). As we evolve, we can move to the intangible understanding of cleansing the mind and the soul. This act of cleansing the entire being prepares us for greatness of spirit and contentment in life. Acts of cleansing vary from individual to individual. What one may find as blocking their productivity could be ensuring that their work space is kept tidy and free of clutter, however what others may view as preventing clarity could be a past fear or wound that has yet to be healed. What I have discovered is that the greatest act of saucha is having the ability to forgive myself and others for mistakes. By releasing anger or resentment and forgiving another human, we clear our energetic space and lighten the heaviness of heart. Saucha is a journey into our heart and soul that is often difficult. When one gains the tools to address internal turmoil— to forgive and accept—one finds the truest form of saucha. One will begin to view each moment in life as a beautiful moment in its purest form. In yoga we discuss being in the present moment in every asana class. We encourage breathing techniques to

bring us back to the present moment, we use specific playlists to cause us to feel pain or sorrow, we encourage addressing our scars of life, we want one to feel vulnerable. It is through this self-examination and connection to self that we evolve and understand why we are who we are, what our values are and what are connection to source is. We begin to live our lives fully by releasing the woes of our heart or expectations that are unattainable. Saucha invites us to be in one place at one time. Being present in the moment asks that we slow down to become aware. We live in a society motivated by action yet sometimes the best place to be is exactly where we are—washing dishes, listening to birds chirp, watching your child play, standing in line at a market, enjoying a lovely meal with a friend, caring for a sick person, holding a yoga pose that is uncomfortable, relaxing in a yoga pose that is peaceful. These daily activities can and should be lived fully with an open heart that is present and a clear mind that is cognizant of the fact that this is life; the good, the not-sogood, the uncomfortable, the challenging, the sadness and the joy. Invite saucha into your personal space and prepare to live fully with eyes wide open and a heart that may hurt at times, but the knowledge that this same heart will learn and expand and move forward in the most fulfilling way possible. The power is within your grasp. Nicole Zornitzer, ERYT 1000, yoga therapist, founder of Niyama Yoga & Wellness Studio in Randolph, New Jersey. NiyamaYogaStudio.com.

Kindred Yoga

1364 Welsh Rd 267-664-1022 KindredYogaStudio.com

Whole Body Yoga Studio

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

e t s a m na July 2020

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Dentistry - Holistic

Essential Oils

Fortis Farms, LLC

Dental Wellness Centre

Peggy Washburn

Monika Christian and Kiley Doll

Hyo J. Lim DMD

Wellness Advocate doTERRA International 208-859-9155 MyPerfectLifeToday.com

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 14.

Sharing natural health and wellness with the world through doTERRA Essential Oil. I’ve been “changing lives one oil at a time” with doTERRA since 2008. The purity and freshness of every product is unmatched, and the scents are amazing. See ad, page 21.

18230 Edwards Shop Rd, Elkwood, VA 540-409-6871 • Hello@GrowFortisFarms.com GrowFortisFarms.com Fortis Farms’ goal is to create easy access to fresh, local food sources in a sustainable, resource-conserving system. We use and distribute aeroponic garden solutions to produce more, local, lower cost, healthy food in smaller spaces. See ad,

page 3.

Behavioral Health M.E. Matters

668 Woodbourne Rd, Ste 108, Langhorne 215-914-5344 MEMatters.org Psychological and behavioral health services for individuals, couples, teens and families where mind, body and spirit matter. We offer neurofeedback, therapy and a spirituality awareness group. Our goal is to help you experience life with increased awareness and without fear. See ad, page 20.

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

Holistic Dental Center Vladimir Gashinsky, DDS

91 Millburn Ave, Milburn, NJ 973-457-4688 HolisticDentalCenterNJ.com Holistic dental care that is good for the body as well as teeth and gums. By treating the cause, not just the symptoms, Dr. Gashinsky helps improve his patients’ quality of life through dental care that respects and honors the body. See ad, back cover.

CBD Oil The Hemp Oil Store

Lanap & Implant Center of PA

Joseph Wilker

David DiGiallorenzo, DMD Henry Hsu, DMD

Cool Breeze Distributors • 3 E Ave, Yardley 855-904-4367, 267-679-2949 CoolBreezeDist@gmail.com TheHempOilStore.com The Hemp Oil Store is a family-owned CBD store. Our goal is to bring you, your pets, and your loved ones high-quality CBD products at affordable prices. Shop online at TheHempOil Store.com with free shipping. We also have curbside pickup and walk-ins are always welcome. License Number 82-2609404. See ad, page 3.

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 metalfree 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 9.

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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 21.

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 rootcause 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.

Metaphysical Services

Nutritional Healing

Spa - Holistic

Journey To The Self

Center for Natural Healing

Inner Spa

Linda Harbaugh, Intuitive Medium

Jeffrey L Griffin, DC

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.

Naturopathic Doctor Julie Lachman, ND LLC 1432 Easton Rd, Ste 3G, Warrington 267-406-0782 • DrLachman.com Julie Lachman, ND, is a licensed naturopathic physician (Vermont). She is considered an expert in neurological and cardiovascular disorders, including headache, migraine and circulatory/heart problems, due to the amount of study she has done and the number of patients she has helped. Call today.

Natural Medicine Inner Harmony Wellness Center Peter Amato, PhD, DNM

Board Certified Natural Medicine Two PA Locations 647 Wyoming Ave, Kingston 131 Reynolds Rd, Waverly 570-319-6073 • InnerHarmonyWellness.com With 25 years of experience, we get to the root cause of your health concerns. Find out what is causing long-standing health issues and walk away with a precise care plan. Today's chronic illnesses are not located in the blood. We test at the cellular level. Our approach merges applied kinesiology, Quantum Biofeedback and (ART) Autonomic Response Testing developed by Dietrich Klinghardt, MD, PhD. See ad, page 11.

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 17.

Retreat Experience Harmony Mountain Institute Dr Peter Amato, PhD, DNM

131 Reynolds Rd, N Abington Township 570-558-7450 Info@HarmonyMountainInstitute.com HarmonyMountainInstitute.com Harmony Mountain Institute brings you the ultimate Zen retreat experience. We provide a transformational weekend experience for those on a spiritual journey to become free of chronic illness, negative thinking and addictive behaviors all while experiencing luxurious self-care. See ad, page 15.

Sexuality Coaching Michelle Christine Sacred Rose

Unity Barn, 4000 Sawmill Rd, Doylestown MichelleChristine@SacredRose444.com 215-840-8139 • SacredRose444.com Michelle Christine supports women to reclaim and redefine their sexuality in any stage of their lives. Together we will work on helping you to love, nourish and celebrate yourself and your divine femininity. See ad, page 23.

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 9.

Thermography Lisa's Thermography and Wellness

Lisa Mack, CCT, HHC • 855-667-9338 Thermographer and Holistic Counselor See website for locations in NJ, NY & PA Lisa@LisasThermographyAndWellness.com LisasThermographyAndWellness.com Thermography gives an early look at the most important indicator of a potential health problem — inflammation. Earlystage disease screening is an area in which thermography excels. Whether your pain is acute or chronic, or you are merely curious about the state of your health, thermography can help provide answers. Radiation-free breast and full-body screenings for men and women. See ad, pg 16.

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 27.

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. July 2020

Natural Awakenings Eastern PA July 2020

Articles inside

OUTDOOR FEASTS

CULTIVATING

BEYOND

CALMING KIDS

BEYOND PANDEMIC

BALANCING ACT