EE R F
HEALTHY
LIVING
HEALTHY
PLANET
Chasing ZZZZZs
How to Put Insomnia to Rest
ENOUGH FOR ALL In Pursuit of Grateful Living
ZENFUL
EATING Joyous, Mindful Meals
November 2019 | 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 By Doug Cornell nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on CopperZap. No viruses were found alive Colds start the market. soon after. when cold viruses Soon hundreds Dr. Bill Keevil led one of the teams get in your nose. of people had confirming the discovery. He placed Viruses multiply tried it and given millions of disease germs on copper. fast. If you don’t feedback. Nearly “They started to die literally as soon as stop them early, 100% said the they touched the surface,” he said. they spread and copper stops colds People have even used copper on cause misery. if used within 3 cold sores and say it can completely In hundreds hours after the first prevent outbreaks. of studies, EPA sign. Even up to New research: Copper stops colds if used early. The handle is and university 2 days, if they curved and finely researchers have confirmed that viruses still get the cold it is milder than usual textured to improve and bacteria die almost instantly when and they feel better. contact. It kills germs touched by copper. Users wrote things like, “It stopped picked up on fingers That’s why ancient Greeks and my cold right away,” and “Is it and hands to protect Egyptians used copper to purify water supposed to work that fast?” you and your family. and heal wounds. They didn’t know “What a wonderful thing,” wrote Copper even kills about microbes, but now we do. Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. have become resistant of copper disrupts the electrical balance Pat McAllister, 70, received one to antibiotics. If you are near sick in a microbe cell and destroys the cell in for Christmas and called it “one of the seconds. best presents ever. This little jewel really people, a moment of handling it may keep serious infection away. It may even Tests by the EPA (Environmental works.” save a life. Protection Agency) show germs die Now thousands of users have simply The EPA says copper still works fast on copper. So some hospitals tried stopped getting colds. even when tarnished. It kills hundreds of copper for touch surfaces like faucets People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent serious or even fatal illness. MRSA and other illnesses by over half, used to get colds after crowded flights. CopperZap is made in America of and saved lives. Though skeptical, she tried it several pure copper. It has a 90-day full money The strong scientific evidence gave times a day on travel days for 2 months. back guarantee. It is $69.95. inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she Get $10 off each CopperZap with he felt a cold about to start he fashioned exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL
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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
14
Contents 14 CHASING ZZZZZs
22
How to Put Insomnia to Rest
18 ANTIQUES RISING
Discovering the Green in ‘Brown’ Furniture
22 ZENFUL EATING
Mindful Meals in Quiet Gratitude
25 ENOUGH FOR ALL In Pursuit of Grateful Living
26 KIDS WITH GRATITUDE Making Thankfulness Second Nature
25
28 URBAN CHICKENS Coming Home to Roost
32 CLICK AND SWEAT
Virtual Workouts Change the Game
34 THE HAPPY THYROID Seven Ways to Keep It Humming
36 KENNETH DAVIS ON 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
Bucks & Montgomery County, PA Edition
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Learning From the Last Global Plague
DEPARTMENTS 7 news briefs 8 health briefs 10 global briefs 12 eco tip 18 green living 20 ROOTS 22 conscious eating 25 inspiration 26 teen voices 26 healthy kids
28 pet pages 32 fit body 34 healing ways 36 wise words 38 local yoga 40 calendar 40 classifieds 42 directory
letter from publisher
HEALTHY LIVING HEALTHY PLANET
Just the Good Stuff Every month I struggle with what to write about. I want to state my opinions about the oceans being polluted, the effect of plastics on the environment, the water situation in our cities, litter, homelessness, war, peace, socialism, hackers that hack for no reason. But I can’t. We’re not an opinion magazine. I also want to write about parenting, our education system, how hard it is to be in the moment. I want to write about what I have learned through life—about the mistakes, the emotional dysfunction I have lived through, the ability to change and looking in the mirror for the answers. Mostly I want to write about seeing the good, rejecting the negative, building an attitude for life and growing as a human. And I usually do. As a health and wellness magazine, our mission is to offer readers important information that can be used to improve health, expand awareness and support the local, community connection. We also know good vibes are not just for fun—positive energy is key to health and happiness, so I’m free to give my opinion on thinking positive, doing good, being honest and nurturing my soul. And I love that. But I’ve also learned that keeping opinion out of our pages is also a good thing. It keeps me from paying attention to the things that stress my brain. In my seven years as a publisher, a reader has never written to me with conflict about an opinion. And that’s a good thing. So, the bright thing is I love who we are, and I love what we do. No opinion—just good stuff printed here. In love, peace and laughter,
Joe Dunne, Publisher
BUCKS / MONTGOMERY EDITION PUBLISHER Joe Dunne Publisher@NABuxMont.com • 908-405-1515 MANAGING EDITOR Melanie Rankin Editor@NABuxMont.com• 850-466-8322 CALENDAR EDITOR Kevin Rankin COPYEDITOR Julie Vitto DESIGN & PRODUCTION Melanie Rankin SALES & MARKETING Joe Dunne SOCIAL MEDIA Kristy Meyer YOGA SECTION Rosie Lazroe
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November 2019
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Directory of Advertisers
*new or returning advertiser
Thank you for being part of our community! Ascend Hospice
11
Inner Spa
AWAKEN Healing Expo
25
Journey to the Self
Center for Natural Healing
33
Kangen Water
3
3
Kindred Yoga
38
CopperZap 2
Lanap & Implant Center of Pennsylvania
27
Dental Wellness Centre
LifeWorks Wellness Center
37
Center for Optimal Health / Dr. Cheikin
7
9 42
Doylestown Veterinary Hospital
31
M.E. Matters
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Dr. Julie Lachman, ND
32
Medicine in Balance
19
Dr. Paul Bizzaro, DC
13
Nature's Rite
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Green Meadow Burial
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Sacred Rose - Michelle Christine
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Greenway Pest Control
31
Step Into Joy Healing Arts
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Heritage Dental
44
Whole Body Yoga Studio
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InLife Holistic Expo
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Yoga Vibhuti Yoga & Meditation Studio
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news briefs
InLife Holistic and Spiritual Expo Returns to Plumsteadville
R
eaders are invited to experience the positive, healthy energy at the second annual InLife Holistic and Spiritual Expo, being held from 10 a.m. to 5 p.m., November 16 and 17, at Fireside Hall at the Plumpsteadville Fire Company. Sponsored by InLife, a nonprofit organization, the expo’s focus is on broader wellness that includes the seven principles of wholeness: social, physical, emotional, career, intellectual, environmental and spiritual. Attendees can experience something new, such as reiki, reflexology or massage; try natural products for mind, emotion, spirit and body; or seek guidance from an intuitive reader, angel guide reader or life coach. Crystals, beautiful handmade jewelry and other unique products will be available, along with companionship and connections with other positive, like-minded people. Reverend Tina Frazier, expo founder, says, “‘Believe in the guidance of your spirit’ is the InLife Expo theme. When we are open and ready to receive guidance, it will come to us.” Frazier is owner of Tina’s Natural Products, formulator and manufacturer of healthy products for emotion, mind and spiritual wellbeing. She has been traveling and attending expos as a vendor for five years with her products. “I felt the time was right to focus on bringing awareness of healthy, holistic, alternative and complementary services and products to the local area,” she explains. “What better way to do that than with a fun, positive energy expo that focuses on the principles of wholeness?” Cost: $5 for two-day admission. Location: 5064 Stump Rd., Plumsteadville. For more information, call 267-362-5144 or visit InLifeExpo.com. See ad, page 23.
AWAKEN Healing Expo: Educational, Experiential and Empowering
A
WAKEN Center for Human Evolution brings together local gifted healers and intuitives this month for its seventh annual Awaken Healing Expo. The weekend fundraiser benefits AWAKEN and is scheduled from 10 a.m. to 7 p.m. on November 9, and 10 a.m. to 6 p.m. on November 10, at Bucks County Community College’s Linksz Pavilion, in Newtown. The expo includes an array of educational and experiential events, private sessions for alternative healing and spiritual guidance, and holistic vendors. It allows people a chance to experience various meditation techniques and healing modalities, including reiki, pranic healing, NET, EFT and massage. Visitors can look forward to free admission, free talks every 30 minutes and group events every hour for $10 each, with day and weekend passes available. Three 20-minute healing and reading sessions can be booked online prior to or at the expo for $60. The expo sets up practitioners, vendors and speakers in separate rooms so attendees can get the most out of their experiences and sessions. AWAKEN Center for Human Evolution is a nonprofit organization whose mission is to bring together community and assist people on their journey of awakening and evolution. “Awakening is a process,” says Greg Campisi, the organization’s president and founder. “Like all forms of learning, it takes time and dedication. The real growth occurs when you nourish your soul’s calling on an ongoing basis by expanding your beliefs, experiencing new energies and fearlessly moving towards your passions.” Location: Bucks County Community College, 275 Swamp Rd., Newtown. For more information, call Greg Campisi at 215-4804856, email Greg@AwakenChe.org or visit AwakenExpo.org. See ad, page 25.
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November 2019
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Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.
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Bucks & Montgomery County, PA Edition
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Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.
Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.
Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.
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Take Hibiscus to Fight Breast Cancer
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Say No to the Third Cup of Joe to Avoid Migraines
health briefs
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Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.
Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.
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License to Plant
global briefs
The nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.
Jaws of Life
California Bans Fur Trapping
California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats. 10
Bucks & Montgomery County, PA Edition
Methane Matters
Fracking Linked to Global Warming
As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal. About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”
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Moms Launch Eco-Friendly Certification
In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.
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Gun Control in India Goes Green
Golden Rules
Species Setback
Kool-Kats
The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.
Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper remains in use longer rather than be disposed of immediately.
James McDowall/Shutterstock.com
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EPA Weakens Protective Regulations
Candy Wrappers Reimagined as Origami
Polar Alert
Alaskan Sea Ice Melting Faster
Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.
Healing Hazard steph photographies/Shutterstock.com
Health Care Sector Impacts Climate
A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”
Who You Are Makes Us Who We Are Become an Ascend Hospice Volunteer Ascend Hospice is actively recruiting reiki practitioners, certified massage therapists and comfort volunteers to positively impact the lives of our patients. To sign up for volunteer training, or for more information on volunteer opportunities, please call 866.821.1212. November 2019
11
Sustainable Skiing
Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastestwarming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours. Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”
From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations. Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy usage and cutting back on waste. In Vermont, Killington Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS technology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire season (Killington.com). To prepare for this winter, Bromley Mountain upgraded its snowmaking system with stateof-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent recycled paper. Aspen Snowmass, in Colorado, has begun using a dirt-based pipe at its Buttermilk section to reduce snowmaking, saving more than $15,000 in electricity and 4 million gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers (ColoradoSki.com). After pledging in January to expand on energyefficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski California, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” (SnowSports.org). Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the crosscountry version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to CrossCountrySkiColorado.com.
Phoenix Shifts to a Cooler Night Mode
Abandoned Crops
Economics Drive Farm Food Losses
Farmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and consumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and government agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten. 12
Bucks & Montgomery County, PA Edition
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Eco-Practices Grow on Winter Slopes
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Hot Habits
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November 2019
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In reality, going to bed is the best me-time we can have.
CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato
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ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting 14
results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.
Body and Mind, a Tangled Web
Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-
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cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”
Resetting Inherent Rhythms
Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling
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~Cindy Davies
asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain
times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania,
Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel
Sleep Tips Ljupco Smokovski/Shutterstock.com
For healthy circadian rhythm and melatonin cycles, try:
4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives
For emotional components of insomnia, try:
4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others
adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”
Two Sides of Every Brain
Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.
Promising Plant Allies
Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping November 2019
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Learning New Tricks
Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy
People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without
supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
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adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.
What Is Intuitive Reiki and Why Horses?
creating an opportunity to release stuck energy. Reiki removes blocked energy allowing the body to heal itself. It creates deep relaxation and the release of stress and tension. It is common to fall asleep during a session. Science has shown that the body is naturally balanced by electromagnetic fields. Every cell in the body has positive and negative charges that keep it in perfect health. When this energy becomes unbalanced due to emotional or physical stress, the result can be sickness or disease. Reiki rebalances these fields.
Why horses?
O
by Joan Summers
ne of the greatest gifts our animals have to offer us is to be in the present moment, free of agenda or judgment. In this moment we feel their love and experience the joy of connection.
What is intuitive reiki? Reiki is the highest light energy that nurtures and restores life to its greatest potential. It is a practice of compassion and spiritual connection with all living beings. Reiki is the Japanese word for “universal life force energy”. In an intuitive reiki session, this energy is offered and guided by Divine Source as it gently flows through the practitioner’s hands to where it is needed most. Inner wisdom determines the direction and the volume of the flow of reiki. It is a natural, non-invasive, spiritually guided universal energy that supports the body, mind and spirit in the process of returning to a balanced state.
What are the benefits of reiki? Reiki clients experience peace of mind, enlightened awareness and physical restoration. Connections between physical pain and emotional trauma are often revealed during a session,
For thousands of years, our most trusted friends have been horses. They are deeply connected to our spiritual evolution. They have willingly carried us through wars, pulled our burdens, farmed our fields and won our races. They have remained present with us and know us better than we know ourselves. Through this partnership they have never stopped offering us their most powerful gift: The Essential Gift of a Horse. They see the person we have lost contact with, the one who is authentic and at peace, and then they show us what we are unable to see. The energetic vibration of a horse is higher than ours, and they will lift us out of sadness simply by standing next to us. They hold no judgment of our past behaviors, because the present moment is all that matters to a horse. Horses are prey animals. Their survival depends on their ability to see and feel energy and intention. When these are in integrity, horses feel safe. What is so amazing is that a horse will move closer to a human that is suffering with incongruence. They know what is in our hearts and move closer so their heart can touch ours. For centuries, horses have been waiting for us to accept this essential gift. Horses are natural reiki masters. Each horse offers reiki in a unique way. Some will offer the energy through their chakras by moving their body into position, lining up the same chakra with the client’s. Some ask to have their chakra connected through the practitioner’s hands. During these sessions, the practitioner works in partnership with these energy masters by listening and intuitively following the guidance and wisdom of their equine partner to heal and restore each client to a more balanced state. Joan Summers, owner of Step Into Joy Healing Arts, is a Gestalt Life Coach and Intuitive Reiki Master specializing in the Equine Gestalt Coaching Method. For more information, call 267-272-9343, email Joan@StepIntoJoyHealing Arts.com or visit StepIntoJoyHealing Arts.com. See ad, page 23. November 2019
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green living
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ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture by Yvette C. Hammett
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ast food and fast fashion are common in this amped-up world. There’s also fast furniture—the kind that often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it. That’s why they’re sometimes called the IKEA generation. “Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently— no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.” Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts. The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature. Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of deforesta-
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tion, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published. The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box. When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.” Merrill’s vintage offerings now focus on mid-century modern and
upcycled, repurposed furnishings, something the millennials have taken to. The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.” There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.” Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.” Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.” Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says. “The informality of today allows for the mix-and-match thing,” Merrill says. “Take an old door and repurpose it … Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.
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Return to the natural Cycle of Life – to nourish soil, green a meadow and live on! At Green Meadow, we believe that death is no mere end. In our natural, green cemetery, it’s a continuation, part of the great Cycle of Life — of death and rebirth, regeneration and decay — that turns to make all life possible. To schedule a tour or for more information contact Ed Vogrins: 610-868-4840 | Info@GreenMeadowPA.org 1121 Graham Street • Fountain Hill, PA 18015
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Natural Awakenings is proud to introduce the newest section of the magazine, ROOTS: Healing with Nature’s Pharmacy.
Are you a practitioner? Call Joe at 908-405-1515 to participate. We want to hear from you!
CATNIP isn’t only used for tantalizing your cat and throwing them into a frenzy of excitement. With its heart-shaped leaves and white to purple flowers, the plant can be dried and made into a tea that helps promote heavy sweating and in turn alleviate cold, flu and headache symptoms. After the sweating, a peaceful, relaxing state comes on, helping to ensure a restful night’s sleep. Chewing on the leaves also soothes toothaches.
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According to a research study published in the Journal of Holistic Nursing, GINGER can be used topically to help alleviate some of the symptoms accompanied with osteoarthritis. Because of its antithrombotic and anti-inflammatory effect, ginger has been shown to play a big role as an anti-arthritic substance. Made with organic dry ground ginger and purified water, a patch was made and applied to painful joints for 30 minutes. The research study showed that symptoms were greatly improved.
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GOOD TO KNOW
GOOD TO KNOW
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We invite local businesses and practitioners that work within the belief system that nature is medicine to be featured in our ROOTS section. Our readers want to learn how beneficial natural approaches may be for restoring and maintaining health.
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healing with nature’s pharmacy
Eating the Colors of the Rainbow by Jeffrey Green
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tarting at a young age, many people turn their noses up when it comes to eating vegetables. Perhaps it’s the memory of being fed the dull, unseasoned and unappetizing meal. Even when “open up, here comes the choo-choo train” is used, getting children to eat their vegetables is a chore. Maybe it’s the texture, smell, appearance and color of baby food that’s the reason why so many dislike eating vegetables. Some vegetables are better than others, although they’re all good for the body in some way. Besides being the most vibrant of vegetables, red, purple, blue and orange earth-grown food is the best source of powerful body-healing compounds. Colorful fruits and vegetables are packed full of different chemical compounds and pigments that make the edibles so bright. All natural foods with hues of red, orange, yellow, blue and purple contain anthocyanins, which have been touted as perhaps the strongest of all antioxidants. The pigment in anthocyanins gives food its purple and blue hues. Lycopene, also an anthocyanin, is a carotenoid
pigment that gives food a red color, and beta carotene is responsible for giving yellow and orange colors to foods. If fruits and vegetables have one of these vibrant colors, it is certain that they are not to be overlooked. Foods packed full of antioxidants are the best for the human body. Breaking the word down, “anti” means against and “oxidants” means any substance that initiates oxidation. The process of oxidation is necessary in the body. Glucose is oxidized into carbon dioxide, which creates the energy needed to function. Oxidation, however, also causes serious damage to the body, and is the culprit in the aging of vital organs. The more antioxidants in our system, the more help our body is getting to stay healthy, slowing the aging process. In some cases, antioxidants can actually reverse the damage caused by free radicals—the cause of numerous damaging diseases, conditions and compromised health. Antioxidants are most beneficial because they combat free radicals throughout the body. These pesky radicals are
molecules which are unstable because of a gain or loss of an electron. Oxidation is a normal process of any living thing. The use of oxygen in our body creates free radicals, so is a normal occurrence. Having an abundance of free radicals in the system can cause advanced aging and is responsible for initiating disease and illness in the body. So it does make sense that we should listen to the mantra of millions of parents throughout time: “You’re not leaving the table until you eat your vegetables.” Because the most colorful vegetables are best for the body, they can be consumed in so many different ways. They make a beautiful addition to any plate, offsetting the bland color of meats and most starchy foods. Try cooking vegetables in a different way. Add seasonings that haven’t been tried, combine a rainbow of vegetables together and create an inviting side dish. With the ever-growing interest in juicing and making smoothies, try a few of the most vibrant foods in with homemade drinkables. Most of them are sweet, and they will probably not be recognized as a superfood but as a colorful addition. No matter the manner of consumption, it is vital that these foods become a part of a regular diet. It makes sense that the more good food in the body means a happier and healthier one. Nature is medicine, so pick up some carrots, beets or whatever colored vegetable catches the eye. Jeffrey Green, MA, is a freelance writer, reiki practitioner and staff member for Natural Awakenings Magazine. November 2019 November 2019
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~Gesshin Claire Greenwood
ZENFUL EATING Mindful Meals in Quiet Gratitude
I
by April Thompson
n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying
attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 22
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ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.
Mind Over Mouth
Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”
Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”
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Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.
conscious eating
says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.” Connect with Washington, D.C. freelance writer April Thompson at AprilWrites.com.
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The Zen of Food
H
ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”
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For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens
Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything. Yields one bowl 1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked
Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish. Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine. Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately.
3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds 1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste
photo by by Samuel Joubert
Cooking Like a Zen Master
In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes. Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes. Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.
Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.
DECEMBER
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“This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!” Yields 8 to 10 servings
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photo by by Samuel Joubert
Hearty Moroccan Soup
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inspiration
ENOUGH FOR ALL In Pursuit of Grateful Living
G
by Brother David Steindl-Rast
rateful living is the awareness that we stand on holy ground— always—in touch with mystery. Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are.
It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes
us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others. Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all. Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety. Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique. Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center. For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude.
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November 2019
25
teen voices
healthy kids
A
by Isabella Dussias
s Thanksgiving is upon us, it is important to reflect on the good things we have in our lives. Recently, I interviewed some of my teenage friends and asked them what they are thankful for. There was no surprise in the range of answers. The overwhelming response was family, followed by friends, teachers, coaches and mentors. Many said they were thankful for their education and their home. I know sometimes it may seem that we teens are self-absorbed and only concerned about our microcosm of friends and social activities, but deep down we have a strong appreciation for the most important things that we have in this life. I myself am thankful for not only my parents, but also my extended family of grandparents and uncles and aunts, who offer me a different perspective of life than my parents teach me. I feel very lucky to be part of an interconnected and nurturing family that has helped shape who I have become. I even had the gift of having great grandparents until I was about 8 years old. They grew up in the depression and were veterans of WWII. I learned a lot of countless lessons at a young age when I reflect on the time spent with them. So, when your teen is rushing around, texting and scurrying off to their next practice or school dance, realize that you are not under-appreciated, but are very over-appreciated in silence. I am very thankful for everything I have, especially family. I’m sure your teen is too.
The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono
Kids With Gratitude Making Thankfulness Second Nature by Ronica O’Hara
T
his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed,
Isabella Dussias is a 16-yearold singer-songwriter/ composer from New Jersey. She enjoys writing about issues that are important to today’s youth, and she believes music is an important outlet to connect people and share messages through the creativity of lyric and melody. For more information, please visit IsabellaDussias.com. 26
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Giving Thanks
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materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:
1
Be grateful and show it.
“Kids are more likely to do something if they see adults around them doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington,
Gratitude-Building Resources Gratefulness.org: Essays, practices and resources for grateful living. Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids. How to Teach Gratitude to Tweens and Teens: Tinyurl.com/TeachingGratitudeToTeens. TED talks playlist: Videos that inspire gratitude: Ted.com/playlists/206/give_thanks. Research on gratitude in children: Tinyurl.com/YouthGratitudeProject. NABuxMont.com
Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.
2
Enact a small daily ritual.
“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the first words we say are those of gratitude
that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”
3
Make gratitude fun.
By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.”
Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHara Ronica@gmail.com.
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Pictured Dr. David Digiallorenzo and Dr. Henry Hsu Today, the Lanap & Implant Center is improving the lives of patients from across the US with its state-of-the-art, integrative approach to modern dental care. At these internationally recognized centers for periodontal and dental implant care, Dr. David DiGiallorenzo, Dr. Henry Hsu and their teams of well-trained professionals in Collegeville and Williamsport utilize the latest dental technologies and techniques along with holistic, biologically compatible treatments to deliver amazing results for their patients. Collaborating with more than 60 referring dental and medical professionals nationwide, they successfully address complex dental issues with fewer visits, less
discomfort and positive results. Their minimally invasive, patient-friendly solutions include: • Incisionless, same-day tooth replacement utilizing titanium or metal- free zirconium dental implants for either single-tooth replacements or loose denture stabilization • Single-visit, donorless stem cell gum grafting • LANAP single-visit laser therapy for chronic gum infections, eliminating all cutting and stitches • Advanced treatments for TMJ, chronic pain, complex case diagnosis, reconstruction and replacement of congenitally missing teeth in teens
The Lanap and Implant Center’s innovative treatments incorporate accredited professionals in acupuncture, laser bio stimulation, reflexology, massage, oral detoxification, nutrition advice and homeopathy for optimal outcomes. These advancements, along with the utilization of an array of sedation/relaxation therapies, make it easier for patients to positively address their dental health needs. Dr. DiGiallorenzo and Dr. Hsu invite you to find out more about their forward-thinking approach to dental care by contacting one of our practices or visiting our website at www.perioimplants.us.
November 2019
27
URBAN CHICKENS
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
28
by Julie Peterson
L
ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules. Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and
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change frequently, so be sure to get the facts for each area.
Bird Benefits
Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens. He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants,
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pet pages
so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.
Drawbacks
Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators.
If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.
HEALTHY LIVING
HEALTHY PLANET
Starting a Flock
After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele. Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.
Chicken Facts n Newly hatched chickens are “chicks”. The young males are cockerels, the young
females are pullets. After one year, they are roosters and hens.
n Chickens see in color and can see UV rays, according to FreshEggsDaily.com. They have one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators. n The life expectancy of a hen varies from three to 12 years, depending on size, breed
and safety from predators.
n Roosters instinctively protect hens from predators or any perceived danger (includ-
ing people) by sounding an alarm, and then facing the danger as hens run and hide. n Roosters have been known to ward off predators or die trying. n A rooster is not needed for hens to lay eggs.
n Hens begin laying eggs as early as 16 to 20 weeks and have variable production, de-
pending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old (Tinyurl.com/ChickensStopLaying).
n Egg shell color can be white, pink, blue, green, brown or speckled, but it’s determined
by genetics and will remain basically the same throughout a hen’s life (Tinyurl.com/ EggShellColorDetermination).
n Fresh eggs have a coating that prevents bacteria from entering the pores of the shell.
If eggs are washed, they must be refrigerated (Tinyurl.com/WashedOrUnwashedEggs).
2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE
JAN
Age-Defying Habits Plus: Healthy Immune System
FEB
Cardiovascular Health Plus: Regenerative Medicine
PLANT-BASED NUTRITION ISSUE
MAR
Thriving on a Plant-Based Diet Plus: CBD
APR
Grassroots Climate Crisis Strategies Plus: Healthy Home
WOMEN’S WELLNESS ISSUE
MAY
Autoimmune Breakthroughs Plus: Protein & Collagen Connection
JUN
Inspired Lifestyle Travel Plus: Brain Health
THE FOOD CONNECTION ISSUE
JUL
Beyond Factory Farming Plus: Gut Health
AUG
Biological Dentistry Plus: Environmental Education
SELF-EMPOWERMENT ISSUE
SEP
Emotional Well-Being Plus: Adaptive Yoga
OCT
Stress Management Plus: Joint Health
THE DIABETES CHALLENGE ISSUE
NOV
Personalized Diabetes Strategies Plus: Skin Care
DEC
Creating Community & Connection Plus: Spending Locally
IN EVERY ISSUE... HEALTH BRIEFS | GLOBAL BRIEFS ECO TIP | GREEN LIVING HEALING WAYS | FIT BODY CONSCIOUS EATING HEALTHY KIDS | WISE WORDS INSPIRATION | NATURAL PET
November 2019
29
THE WAR ON CANCER Part One: Past Approaches
could be inherited, and lifestyle clearly caused other forms of cancer. To complicate matters, bacteria and viruses were also implicated as causal agents. We call substances that can cause cancer carcinogens. The National Cancer Institute was tasked with understanding this complex causality and sorting through the variables. Eventually, research pointed to mutations in the nuclear genes involved in cell reproduction as the cause for most cancers. Specifically, it is thought that several changes have to happen in order for cancer to arise, grow and spread: n Genes that cause growth must be activated n Genes that suppress growth must be de-activated
W
by Laura Weis
e are not winning the war on cancer. In 1971 President Nixon signed the National Cancer Act, which created the National Cancer Institute (NCI). In addition to granting broad discretionary powers to the Director of the NCI, the act also provided additional funding for NCI to establish 15 new cancer research centers, local control programs and an international cancer research data bank. The mood of the country was optimistic, with many hoping that in a decade we would defeat the rising tide of cancer deaths. Almost 50 years later, cancer is surpassing cardiovascular disease as the leading cause of death for middle-aged people, with few successful reductions in the mortality rates for most types of cancers. Our companion animals suffer from similar disease patterns, and “One-Medicine” initiatives are bridging the research and treatments for humans and non-human animals. November is National Pet Cancer Awareness Month; we should pause to think about the six million dogs and six million cats that are diagnosed with cancer every year. Cancer is now the leading cause of death in almost half of American dogs and about a third of cats. This was once regarded as a disease of old animals, but we are diagnosing cancer in younger and younger patients. This series of three 30
articles will look at our current understanding of cancer and how we treat it, why the proclivity for cancer is part of our evolutionary heritage and how treating cancer as a metabolic disease elucidates pathways for prevention and treatment. The nightmare of cancer usually begins with the diagnosis. Options for treatment typically include surgery, chemotherapy, radiation therapy and, rarely for companion animals, newer “smart” drugs. In veterinary medicine, typical oncology protocols are not as devastating as those used for people. Still, pet guardians are often scared by the potential and known side effects of treatment, yet they want to provide the best quality of life for their beloved companions. The cost of treatment can run into the tens of thousands of dollars, and few pets are covered by veterinary health insurance. Newer smart drugs that target mutated genes or their protein product cost even more, and currently these drugs have very limited success for people. Our current understanding of cancer began with observations. Historically we saw that environmental substances such as snuff, coal tar and radium caused characteristic cancers, although the mechanism was unknown. X-rays and radiation also led to cancers in medical professionals exposed to many X-rays and in the survivors of atomic bombs in WWII. Certain cancers
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n Genes that lead to cell immortality must be switched on n Genes that cause cell suicide (apoptosis) must be switched off n Genes that lead to blood vessel formation and growth must be turned on n Normal DNA repair mechanisms must be de-activated Benign tumors typically display the first four changes, while metastatic tumors also acquire the last two. But why do these changes arise? Our current belief is that carcinogens cause random mutations to certain nuclear genes. Patients are viewed as having tumors with unique genetic fingerprints, with individualized genetic mutations that characterize their cancer. Much current research is focused on developing drugs that specifically target each critical mutation. The most successful of these smart drugs are
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the ones that are anti-hormone therapies used in breast and prostate cancer in people. Drugs that target genes producing growth-promoting signals have numerous side effects, and their benefits tend to be short in duration. This picture is similar for drugs that induce cell suicide genes and drugs that inhibit blood vessel-forming genes. These drugs take decades to develop, and at tremendous cost. They require analyzing and understanding the genetic fingerprint of each individual’s cancer. Most importantly, these therapies do not target the underlying cause of cancer, and thus will have limited success. There is another way to look at cancer. The possibility of cancer is part of the evolution of multi-cellular life. Cancer is a mitochondrial disease and a disease of energy production. Understanding this evolution can lead to pathways for specific nutritional modalities to become a part of cancer management and prevention. Exploring the evolutionary underpinnings of cancer will be the subject of the second article in 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. November 2019
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~Cedric Bryant Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.
Click and Sweat Virtual Workouts Change the Game by Julie Peterson
W
elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences. Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media.
Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally. Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone.
WOMEN'S HEALTH
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PCOS FERTILITY ISSUES
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Julie Lachman, ND LLC Naturopathic Healthcare
P: 267-406-0782 F: 888-972-5592 office@drlachman.com
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Accessible, Flexible and Affordable
The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym. “One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American
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One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time.
fit body
Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.
The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week
The Real Deal But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.” She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients
bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.” Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.
Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience. Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.
November 2019
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~Stacy Thewis
The Happy Thyroid Seven Ways to Keep It Humming
M
by Ronica O’Hara
uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the 34
arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:
1
Keep up mineral levels. The thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.
2
Eat fermented foods. About 20
percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut,
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which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.
3
Filter drinking water. “Fluo-
ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.
4
Detox cosmetics. Phthalates are
endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).
5
Wake up easy. About 85 per-
cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and
Alexander Raths/Shutterstock.com
Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.
healing ways
deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”
6
Talk it out. In Eastern philosophy, the thyroid in the
throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.
7
What a
site to see!
Do yoga asanas. “Poses such as plow pose, fish pose,
boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.
T
Help for a Troubled Thyroid
o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.
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35
wise words
Kenneth Davis on Learning From the Last Global Plague
Coming Next Month
EarthFriendly Holidays Plus: Uplifting Humanity
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by Randy Kambic
A
long with annual flu season warnings, there’s more news than usual on the dangers of microbes and transmittable diseases, including recent domestic measles outbreaks and the rise of resistant bacteria from the improper use of antibiotics. In his latest book released earlier this year, More Deadly than War: The Hidden History of the Spanish Flu and the First World War, Kenneth C. Davis describes the worldwide epidemic that killed millions only a century ago and warns of a potential relapse. Davis is also the author of In the Shadow of Liberty, an American Library Association Notable Book and a finalist for the Youth Adult Library Service Association Award for Excellence in Nonfiction. His New York Times bestselling and critically acclaimed Don’t Know Much About book series for both adults and children makes many, sometimes esoteric facts and figures on history, The Bible, the universe, geography and other subjects come alive. Davis is a TED-Ed educator whose lectures are globally available online.
What inspired you to tackle this deadly subject?
My editor had the flu and mentioned that
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her grandmother died of the Spanish Flu. I said that’s a fascinating subject. She said if you ever want to write about it, I’d love to know, and it was around the time that I was beginning to think about the 100th anniversary of the flu and the end of World War I. These were two extraordinary moments in modern human history that many people don’t understand.
What makes the Spanish Flu epidemic relevant today?
It was the most extraordinary pandemic in modern times, the worst since the Black Plague. So many aspects of the story can teach us lessons, like the role of propaganda that created the circumstances that allowed the flu to flourish, politicians ignoring sound science. In Philadelphia in September of 1918, the health commissioner was warned not to allow a big parade that was meant to sell war bonds. He did, and 200,000 people crowded the streets. Two days later, there was not a hospital bed left in the city. It was that sudden and explosive gathering of mass numbers of people that lit the fuse for a tremendous flu bomb to explode. It’s important to understand the connection between science and history. Often, we treat history as a collection of
photo by Nina Subin
DECEMBER
dates, battles and speeches, and we don’t connect with what was going in the scientific and medical world, but these things are always closely linked together. Disease has always been more deadly than war, and that makes it more relevant than ever, because there are crises and conflict zones all over the world today. The situation is ripe for that explosion of another infectious disease.
Should we take for granted that some health risks of the past have been totally eradicated via modern medicine?
We should not. It’s dangerous to be complacent. All too often, there’s a cost in disregarding sound medical advice—what we know to be true—because we might have heard something else, and this is truer than ever with social media. The nature of the flu virus, of infectious diseases, is that they change, evolve and mutate rapidly like the Spanish Flu did.
Why do you write, “Another pandemic is a distinct possibility”?
Such pandemic diseases are often diseases of crowds. We live in a world that’s more crowded, where high-speed transportation is much more readily capable of spreading a pandemic. When we have a world in which scientific risks and informa-
tion is disregarded, that’s when we have the possibility of another pandemic. Then there’s climate change. We are living in a world that’s wetter and warmer. This breeds the possibilities for more disease. When we weaken guardrails, when we don’t fund science and disease prevention properly, we take great risks.
What do you think about the stronger enforcement of vaccinations because of measles outbreaks?
We’ve had the largest outbreak of measles in decades, and it’s a disease we thought we had pretty much defeated a long time ago. But because of the spread of misinformation, rumors and unverified scientific medical information, we have a dangerous outbreak of measles in this country. People have traveled to places where there were no vaccinations, then return home. This is a clear and very present danger of the “anti-vaxx” movement, as it’s called. It ignores long-established, peer-reviewed science over decades and unfortunately, we are in a time when someone with a megaphone or microphone or another platform can reach a lot of people with a lot of very dangerous information. We ignore sound science at great peril. Randy Kambic, of Estero, Florida, is a freelance writer and editor.
November 2019
37
LOCAL
Find the studio, teacher or style that fits you best
ambler
hatboro
Twisters Wellness Centers
Nourishing Storm
131 E Butler Ave 215-654-5393 TwistersYoga.com
124 N York Rd 215-394-8152 NourishingStorm.com
rb eathe
doylestown Bikram Yoga Doylestown 1717 S Easton Rd 570-977-6689 BikramYogaDoylestown.com
Cornerstone Health & Fitness 740 Edison Furlong Rd 215-794-3700 CornerstoneClubs.com
erdenheim Twisters Wellness Centers 717 Bethlehem Pike 215-654-5393 TwistersYoga.com
new hope Cornerstone Health & Fitness 415 S York Rd 215-862-2200 CornerstoneClubs.com
north wales
Kindred Yoga
1364 Welsh Rd 267-664-1022 KindredYogaStudio.com
release
Whole Body Yoga Studio
103 E Walnut St 215-661-0510 WholeBodyYogaStudio.com
quakertown Moondog Yoga Studio 115 E Broad St, Ste 200 267-374-4046 MoondogYoga.com
southampton
Yoga Vibhuti Yoga & Meditation Studio 777 Second Street Pk 215-514-6065 YogaVibhuti.com
warrington Cornerstone Health & Fitness
847 Easton Rd, Warrington 215-918-5900 CornerstoneClubs.com
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Reframe Seasonal Affective “Disorder” and Return to Balance with Ayurveda
S
by Guest Contributor Tierney Farry
tudies show that up to 10 percent of people living in northern latitudes will be categorized with Seasonal Affective Disorder (SAD) as the seasons turn toward the cooler, winter months. Unfortunately, modern living fails to recognize the cyclical patterns in nature that were celebrated for centuries before the industrial age. Why is it a disorder to feel a meaningful shift when winter comes? What if the classification of SAD is a representation of an evolutionary mismatch? What if the body’s rhythms for homeostasis simply haven’t caught up to societal and cultural ideas of hyper-productivity and detachment from the environment? Ayurveda, often called a “sisterscience” to yoga, is an ancient practice of individualized and preventative medicine that empowers one to balance the body, heart and mind. Ayurveda allows one to align themselves with the cycles of nature to optimize health by examining lifestyle choices. Often touted as a system of care that “prevents and treats the diseases of civilization,” a person can receive a wealth of wisdom from this lifestyle medicine in order to bring themselves back into balance with the environment during each and every season’s change. Ayurveda operates on the theory of the five elements and three doshas: vata (air and space), pitta (fire and water) and kapha (water and earth). These doshas correlate
with seasons. As the autumn and winter seasons are considered vata, the accumulation of air and space can create a restless and overall spaced-out feeling that often mimics the symptoms of SAD. Ayurveda prescribes meditation, movement, proper diet, herbs, touch and massage, detox, regulation of emotion and examination of sensory stimuli to help the body though this transition. One can help their immune system by strengthening digestion. To achieve this, try drinking warm lemon water first thing in the morning upon waking and eat the main meal of the day at lunch rather than at dinner. Rest well to help the body heal by going to bed before 10 p.m., during kapha time when the body naturally supports rest. This is the time of year to make time to enjoy a favorite yoga class with a focus on grounding standing postures, like tree pose, as well as seated forward folds that promote tuning in. Try practicing alternate nostril breathing, a grounding and vata-balancing breath practice that induces a relaxed nervous system response, each morning or before bed. Ground with sweet, warm essential oils, such as frankincense, geranium and clove. This fall season, take the time to explore a new paradigm of wellness. Tierney Farry is a licensed professional counselor, yoga and Ayurveda health consultant and an essential oils educator.
Your input helps shape this section while our input helps you grow!
For information, email Rosie@ NaturalAwakeningsNJ.com November 2019
39
calendar of events Submit your listings by the 5th of the month. Email Editor@NABuxMont.com for assistance.
SATURDAY, NOVEMBER 2 Bulbs for Bucks – Bucks Beautiful's signature Bulbs for Bucks program has planted over 1.5 million daffodils blooming in springtime throughout Bucks County. Please help us grow this program with your support of our Fall Daffodil Bulb Sale so we can continue beautifying Bucks County for years to come. $25 for 50 Bulbs. Bucks Beautiful, 85 E State St, Doylestown. 215-340-3639. Laurie@ BucksBeautiful.org. BucksBeautiful.org.
TUESDAY, NOVEMBER 5 Food for Thought: Dementia and Diet – 4:306:30pm. Dr Julie Lachman, naturopathic doctor, will address the importance of diet on the mind, specifically when it comes to elderly patients dealing with dementia and Alzheimer's. Free. The Landing of Southampton, 1160 Street Rd, Southampton. Judy Nash, 215-791-6666. Facebook.com/TheLandingOfSouthampton. Yoga for Anxiety – 3-Part Series – 11/5,11/12 & 11/19. 7-8:15pm. Many of us suffer from anxiety or panic. In this three-session workshop, we will practice tools on the mat that, when practiced regularly over time, can reduce your symptoms. Handouts will be provided for home practice. Led by Nancy Ignation, psychotherapist and registered yoga teacher. $90. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-6610510. Patty@WholeBodyYogaStudio.com. WholeBodyYogaStudio.com/workshops.
SATURDAY, NOVEMBER 9
savethedate 2019 AWAKEN Healing Expo November 9 & 10 Scheduling sessions now!
Expand Your Mind. Open Your Heart. Ease Your Soul. Experience new healings and insights. Discover something in a free lecture. Join a group workshop. Explore the vendor room. Eat healthy. 7th annual fundraising event.
tions in town. Volunteers will meet at Starbucks, 10 N Main Street, Doylestown, at 8:30 am. Volunteers will work in pairs and will need a 6-ft ladder. DtownWinterfest.com. What About Me? Workshop – 2-4pm. In this workshop, learn techniques to reveal a life path that is fun, fulfilling and abundant. Reconnect to what makes your heart sing as you learn to discern which activities and actions are in alignment with your heart so you can step away from the bombardment of demands on your time. $50. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@WholeBodyYogaStudio. com. WholeBodyYogaStudio.com/workshops.
MONDAY, NOVEMBER 11 Cardboard Roll Collection – 11/11-11/15. All week, culminating in America Recycles Day on the 15th, Quakertown Borough Parks and Recreation will be collecting towel and toilet paper rolls at Borough Hall, to be used for crafts at K.I.D.S. Camp and other borough programs and events. Borough Hall, 35 N Third St, Quakertown. 215-536-5001. Quakertown.org.
TUESDAY, NOVEMBER 12 Discover Doylestown Member Cocktail Party – 6-8:30pm. Enjoy a cocktail, have a few appetizers and get to meet your neighbors and other community leaders. Free for our current members. Paganini Ristorante, 81 W State St, Doylestown. DiscoverDoylestown.com.
FRIDAY, NOVEMBER 15 National America Recycles Day – Register an event, organize an event, find an event near you, find a recycling center near you and take the recycle pledge, all at AmericaRecyclesDay.org.
SATURDAY, NOVEMBER 16
savethedate InLife Holistic and Spiritual Expo Nov 16-17 • 10am-5pm
Free admission • 1 Healing or Reading $25 3 Healing/Reading Sessions only $60 Free Talks • $10 Workshops
“Believe in the guidance of your spirit” as you enjoy free lectures, angel readings, crystals, jewelry, natural products and services for health and well-being of mind, body, spirit. Our featured guest speaker, author David P Calabro, will share messages from his mustread book The Meaning of Life in a Nutshell.
Bucks County Community College 275 Swamp Rd, Newtown
Greg Campisi, 215-480-4856 Expo@AwakenChe.org • AwakenExpo.org Historical Society of Montgomery County Annual Luncheon – 8am-5pm. This year’s topic for our annual luncheon presentation is The Astronomical Achievements of David Rittenhouse. Join us for our annual luncheon and learn about the man Thomas Jefferson called an example of “New World genius.” $45. Bay Pony Inn, 508 Skipjack Rd, Harleysville. HCMSPA.org. Decorate the Town – 8:30-11:30am. We are looking for volunteers to help put up the snowflake decora-
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Fireside Hall at Plumsteadville Volunteer Fire Company 5064 Stump Rd, Plumsteadville
Tina Frazier InLifeExpo.com
SATURDAY, NOVEMBER 23 Small Business Weekend – 11/23-11/24. 10am5pm. Fantastic discount offers, unique and oneof-a-kind gifts, a festive holiday atmosphere and
Bucks & Montgomery County, PA Edition
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personalized service from friendly shop owners. Discover Doylestown, 215-340-9988. DiscoverDoylestown.org. Natural Support for Autism – 1-2pm. Dr Julie Lachman, a naturopathic doctor, will be speaking on autism and developmental delay and how to support individuals naturally. Free. To Your Health Natural Food Store, 212 N West End Blvd, Quakertown. Virginia McGrath, 215-538-3480. ToYourHealthNF.com.
TUESDAY, NOVEMBER 26 Sound Healing Meditation – Noon-12:45pm. A sound immersion of healing frequencies. Sound healing therapy benefits us mentally, physically, spiritually and especially emotionally. The singing bowls will be played throughout the entire workshop. An ocean drum with a short visual meditation will take you on a beautiful journey and ground you gently. $25. Whole Body Yoga Studio, 103 E Walnut St, North Wales. Patty Ferry, 215-661-0510. Patty@ WholeBodyYogaStudio.com. WholeBodyYogaStudio.com/workshops.
FRIDAY, NOVEMBER 29 105th Annual Tree Lighting – 5-8pm. Discover Doylestown’s Holiday Celebration, including seasonal lights and decorations as well as free weekend parking, is supported by the Borough of Doylestown, the Doylestown Fire Department and additional sponsors. DtownWinterfest.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.
ongoing events
Meditation, Yoga, Stress Management, Music and more...
sunday
Philly Lyme Support Group – 2-4pm. 1st Sun. Our peer support group is for individuals with Lyme disease or co-infections and their loved ones. 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.
FR EE
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.
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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.
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.
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saturday Doylestown Farmers’ Market – 8am-1pm, thru Nov 23. Enjoy live music and shopping outdoors from your local farmers. We offer USDA Certified Organic, chemical-free and low-input produce. November harvests bring radishes, collards, winter squash, kale and more cool season delights. BUY LOCAL. Free. S Hamilton St between W State St and W Oakland Ave, Doylestown. Rhiannon Wright, 484-663-9727. DtownMarketManager@gmail.com. BucksFoodshed.org. Breakfast Benefits: Learn about Laser Treatment – 9am. 3rd 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.
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Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle
Life Coaching - Gestalt
Behavioral Health
Heritage Dental
M.E. Matters
595 Bethlehem Pike, Montgomeryville 215-822-3860 • HeritageDentalDDS.com
Step Into Joy Healing Arts
Enjoy an anxiety-free dental experience. You no longer have to be nervous about going to the dentist. From the moment you open the doors, our friendly and courteous team will make you feel comfortable in our relaxing spa atmosphere. Choose from a wide range of holistic services. See ad with special offers, back page.
Trauma Professional and Reiki Master 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com
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 9.
Chiropractic Care Dr Paul M Bizzaro, DC
81 S Main St, Yardley 215-493-6589 • DrPaulBizzaro.com My mission is to educate people to the benefits of chiropractic, nutrition and a healthy lifestyle. Over 40 years experience (personal and professional) allows me to relate to your problem(s). Services include non-force chiropractic, nutritional testing, utilizing test kits/panels, Chirothin weight loss, massage (covered by most insurance) and laser therapy for pain. Personalized attention guaranteed. See ad, page 13.
Dentistry - Holistic Dental Wellness Centre Hyo J. Lim DMD
216 Mall Blvd, Ste 11, King of Prussia 610-265-4485 DentalWellnessCentre.com Dr. Hyo Lim provides a holistic approach to exceptional dentistry, in a warm and caring environment. At Dental Wellness Centre, 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 7.
42
Beth Skovron, DDS
Lanap & Implant Center of PA David DiGiallorenzo, DMD Henry Hsu, DMD
184 W Main St, Collegeville 610-409-6064 • PerioImplants.us
Joan Summers, Certified Gestalt Coach,
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 23.
Medical Doctor - Holistic Michael Cheikin, MD
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 27.
For 30+ years, Dr Cheikin has helped patients achieve root-cause level healing using education, nutrition, yoga and other methods. Specializing in physiatry, pain and medical acupuncture, he also offers special testing for deficiencies, toxicities, infections and allergies. See ad, page 3.
Hospice
Metaphysical Services
Ascend Hospice
Journey To The Self
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 11.
Bucks & Montgomery County, PA Edition
NABuxMont.com
Center for Optimal Health
832 Germantown Pk, Ste 3, Plymouth Meeting 610-239-9901 • Cheikin.com
Linda Harbaugh, Intuitive Medium
Certified Life Coach/Reiki Practitioner Linda@JourneyToTheSelf.com JourneyToTheSelf.com • 484-904-9268 Delivering messages of love and guidance from deceased loved ones and spirit guides via readings and intuitive reiki sessions. A certified life coach, Linda also offers intuitive coaching packages to help you navigate life, jobs and relationships. Psychology degree, former teacher, 30 years business experience. Telephone or in person.
MLS Laser Therapy
Sexuality Coaching
MLS Laser Therapy
Michelle Christine
Dr Paul Bizzaro, DC
Sacred Rose
81 S Main St, Yardley 215-493-6589 • DrPaulBizzaro.com Get permanent relief for your pain without drugs, shots or surgery with FDA-approved laser therapy. Benefits include speedy healing process, pain-free, extremely safe with no known side effects. Don’t live in pain anymore. See ad, page 13.
Unity Barn, 4000 Sawmill Rd, Doylestown MichelleChristine@SacredRose444.com 215-840-8139 • SacredRose444.com Michelle Christine supports women to reclaim and redefine their sexuality in any stage of their lives. Together we will work on helping you to love, nourish and celebrate yourself and your divine femininity. See ad, page 19.
Nutritional Healing
Spa - Holistic
Center for Natural Healing
Inner Spa
Jeffrey L Griffin, DC
Bailiwick Office Campus, Ste 26, Doylestown 215-348-2115 • C4NH.com Feeling poorly? Lacking answers? Improvement at a standstill? Locate the source of stress and the treatment becomes obvious. Mention Dr. Jeff’s 35 years of experience when you call and receive a free phone consultation to learn how we can start helping you today. See ad, page 33.
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.
Veterinary - Holistic
Reiki Step Into Joy Healing Arts Joan Summers, Certified Intuitive
Reiki Master and Gestalt Coach 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com Experience peace of mind, enlightened awareness and physical restoration. The connections between physical pain and emotional trauma are often revealed during an intuitive reiki session. It is a practice of compassion and spiritual connection. See ad, page 23.
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 31.
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43
Stress-Free Dentistry Get comfortable with us!
Dental Care in a spa-like atmosphere With every visit, we offer COMPLIMENTARY services to help you relax, such as: Massage Chairs • Refreshment Center • Music & Video Headsets • Hand Treatments For No Extra Charge
Heritage Dental Spa is a truly unique dental practice Not only can you trust Dr. Skovron with all of your Holistic Dentistry needs and treatment plan, but you can trust that the team at Heritage Dental will make you feel as comfortable as possible in their relaxing spa atmosphere.
Offering Anxiety-Free exams and cleanings, PLUS State-of-the-Art Holistic and Metal-Free dental services Safe removal of mercury fillings Non-surgical gum treatments Tooth-colored restorations ClearCorrect® “invisible” orthodontics Bio-Compatible Implants CEREC® one-day metal-free crowns
Holistic solutions for sleep apnea Root Canals - Specialists on premises Dentures secured by implant snaps Now offering: High tech digital scanning with less radiation and 3D imaging
“This is by far the best dental appt I have ever had. I have a terrible fear of dentists and I was put to great ease. Very detailed appt which made me feel that they took everything into consideration. I really can’t say enough.” ~ Janice M.
Accepts Aetna PPO, Delta, MetLife, Guardian
Ready to book your Stress-Free dental ar appointment? Call TODAY! We want to hein you saw us Natural Awakenings!
215-822-3860
Open Wide and say Spaaaaaa! Dental Cleaning (prophylaxis) for healthy adults, Comprehensive Exam & Digital X-ray
149
$
Offer does not include periodontal therapy, for adults with perio condition present
Special Offer:
Complimentary
Consultation OR Second Opinion
No Insurance? Ask About Our In-Office Plans
Plans start as low as
29
$
Heritage Dental
/mo
595 Bethlehem Pike, Suite 302 Montgomeryville HeritageDentalDDS.com