Natural Awakenings Eastern PA- November 2021

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Dying Well and Wisely November 2021 | Bucks & Montgomery County, PA Edition | NABuxMont.com

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Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 10 DYING WELL

Four Steps to a Good Death

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14 EAT WELL TO FEEL WELL Thanksgiving Fare that Boosts Mental Health

18 SACRED DANCE

Moving into Divine Energy

20 HEALTHY BRAIN STRATEGIES

How to Prevent Cognitive Decline

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22 HONORING THE LOSS OF A PET

Simple Ways to Grieve and Heal

24 MINDFULNESS FOR STRESSED TEENS

School Programs Teach Healthy Coping Skills

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

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Bucks & Montgomery County, PA Edition

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DEPARTMENTS 6 news briefs 7 health briefs 8 global briefs 14 conscious

eating 18 fit body 20 healing ways 22 natural pet 24 healthy kids 26 teen voices 27 yoga corner 29 calendar 30 directory

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

Awakening to What’s Important A few years ago, I wrote a publisher’s column based on the book Don't Sweat the Small Stuff ... and It's All Small Stuff

by Richard Carlson. I think we all have had a refresher course on just how true that is.

If there has ever been a time of awakening to what truly is important, what we should be dedicating our valuable time and energy to, it is now. Influenced by stress, irritated by this or that insignificant situation, low on tolerance and acceptance, and just plain frustrated, the little things Joe Dunne, Publisher that just don’t really matter get my attention and cause unnecessary friction.

That needs an adjustment. Fighting over what time we should start the dishwasher may be a sign of our stressful times, but it is still not good. Nor is friction over a million other things that should rightfully land in the “who cares?” bin.

The time has come to reexamine my thinking. I believe that family, love, friendships and extended family are the foundation of what is important. Love is the root of everything that’s important—receiving it and giving it, not only in words but in actions.

Unfortunately, my own expectations too often get in the way.

It occurred to her that mercy was the ability to stop, if only for a moment.

There was no mercy where there could be no stopping. ~Frank Herbert, Dune When I think I must give 100%, 100% of the time, then I leave no room for mercy to myself or others. My work, my selfness, my ego and procrastination all get in the way of what I really want, which is to give myself permission to stop. Take a break. Breathe. Let my mind clear. Reconnect with myself and those I love.

To live within what is important and aligned with my beliefs is my responsibility. To straighten out my thinking and couple that with positive action driven behavior is possible. After all, what can I take with me if not that feeling of being loved?

Where better to cement that than with my family, friends and those that love me.

In peace, love and laughter,

BUCKS / MONTGOMERY EDITION

Publisher Joe Dunne Publisher@NABuxMont.com • 908-405-1515

Managing Editor Kathy Tarbell Kathy@NaturalAwakeningsNJ.com

Design & Production Melanie Rankin

Sales & Marketing Joe Dunne Website Kristy Mayer

Accounting/Billing Asta Dunne Asta@NaturalAwakeningsNJ.com

CONTACT THE PUBLISHER Joe Dunne Cell: 908-405-1515 • Fax: 239-920-5147 Publisher@NABuxMont.com NABuxMont.com Visit our Facebook page for the latest health updates and information, or to post your events and comments.

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CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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

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

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

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

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news brief

Reader Feedback Helps Us Grow

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he Natural Awakenings online national readership survey allows us to better serve readers.

“Your participation takes just five minutes, and will give us a better understanding of what you need We’re Listening and how well we’re delivering on your expectations,” says founding 2021 National CEO Sharon Bruckman. “We’ll also Readership Survey use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card.

With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of more than 1.3 million.

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Visit NaturalAwakenings.com/survey to participate. See ad, page 23.

The Ancient Practice of Spiritual Direction Available

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piritual direction (also known as spiritual companionship or friendship) is an ancient contemplative practice of lovingly accompanying another as they explore their inner life. Rather than “direct” or act as an expert with all the answers, this type of support takes whatever the individual brings to a session and is supported in discovering a spiritual life that personally resonates. Bucks County resident Lauren Phelps Lauren Phelps is a spiritual director who creates a safe, welcoming and non-judgmental space where people of all ages and backgrounds can explore their spirituality and discover deeper meaning in their lives.

“Those who consider themselves spiritual-but-not-religious, who have felt marginalized by traditional religion or those who feel they don't fit into a particular tradition and long to have in-depth conversations about their unique sense of the spiritual are the ones who feel drawn to this type of service,” shares Phelps. She welcomes seekers of all religions, ethnicities and sexual orientations.

Phelps’s eclectic background of study is multi-faith and embraces those of all spiritual traditions or no particular tradition. She has also practiced meditation, primarily in the Insight meditation tradition, for over 30 years. As a certified mindfulness meditation leader, she can provide one-on-one meditation instruction and guidance both within the spiritual direction context and as a standalone offering to individuals and groups.

Sessions occur every two to four weeks via Zoom for one hour.

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See listing, page 31.

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Bucks & Montgomery County, PA Edition

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health briefs

Directory of Advertisers

A single dose of 100 milligrams of the compound L-theanine—the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the double-blind, placebo-controlled study, 69 adults that self-reported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo.

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The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.” Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy.

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Eat High-Flavonoid Foods to Reduce Cognitive Decline

Journey to the Self

Boost Kids’ Learning Abilities with Exercise

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Eating foods high in flavonoids—the antioxidantrich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills. They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age.

Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.”

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Sorting Soirée

global briefs

Renovating the Recycling Stream

Knock On Wood

courtesy of Svenskt Tra

A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction. The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions. Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility.

Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

Americans use a single recycling stream in which everything goes into one bin to be sorted and cleaned at the designated collection point; a system that requires too much labor with less-than-stellar results. A study conducted by the South Korean SK Group asked 1,500 U.S. adults about sustainable packaging and found that 72 percent prefer products with easily recycled or reused packaging, but don’t understand what can actually be recycled. Forty-two percent were not aware that containers such as plastic bottles cannot be recycled without removing the label. When dirty and labeled recyclables are deposited with clean recyclables, they contaminate the whole batch, creating massive amounts of unnecessary waste.

SKC Inc. has introduced Ecolabel, the first shrink sleeve label that doesn’t need to be removed from plastic bottles to be recycled. This removes the burden from the consumer and recyclers while making the process easier. Recyclops uses independent drivers to service recycling routes, creating income for locals and sustainable living options for residents. They’re innovating the recycling pickup process by using an Uber Eats-type phone app to enable the pickup of recyclables from areas that aren’t being serviced. courtesy of Recyclops.com

Tree House

Wicked Wonders

The U.S. Department of Agriculture (USDA) has labeled cogongrass (Imperata cylindrica), a native plant of Southeast Asia, as one of the world’s worst invasive weeds. It’s banned as an invasive species by the Federal Noxious Weed Act of 1974, but a study published in the peer-reviewed journal Frontiers in Ecology and the Environment by the University of Massachusetts Amherst discovered that this and about 1,300 other invasive plants are sold at garden centers, nurseries and other retailers.

Lead author Evelyn M. Beaury, a graduate student in organismic and evolutionary biology at University of Massachusetts, says that she and her fellows found cogongrass was being sold by 33 outlets in 17 states. She notes, “This is a tricky case, because plant breeders are marketing a sterile cultivar, but research shows these plants are not completely sterile and can still become invasive.” According to the USDA, there are no known effective biological control methods. Beaury states, “While patchy state regulations definitely contribute to the widespread availability of invasive plants in the U.S., it’s clear we as a public also lack awareness about which plants are invasive and how they spread to new areas. If we want to continue to protect native ecosystems, regulators and managers need more resources to do so.”

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Four Steps to a Good Death

by Ronica O’Hara

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Bucks Bucks & & Montgomery Montgomery County, County, PA PA Edition Edition

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O

n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end.

“An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully.

The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades.

Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety.

But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to.

Defining What We Value “Deeply consider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process.

“Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.”

By applying our values to the dying process, we can start sorting through options. Do we want to die at home or in a hospital? What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

Having Important Conversations As daunting as the

prospect of an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat, until someone finally says, ‘No,’

so many people end up on a high-tech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter Guide (TheConversationProject.org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care

of business—the paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process Whether or not we have religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that matter most to us,” says Ostaseski, who has worked four decades with hospice patients. “There’s a growing silence that

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has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow.

The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.”

Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles. Old grudges and resentments often melt away, and love shines through.

“All the things which may have been part of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that.

“The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.”

It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives.

Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.”

Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important.

Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

Contact health writer Ronica O’Hara at OHaraRonica@gmail.com.

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conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health

by Christy Ratliff

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cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges.

The hope and help we seek may be as close as our own kitchen.

Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/ mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food.

“The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-anddigest’ response.

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety

symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallowtopped sweet potato casserole and canned cranberry sauce.

“Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucosestarved brain.”

But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo.

“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanks-

giving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table.

Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”

“Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds.

While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients Some study-proven foods to enhance mood found in the following recipes include: n Pistachios. These tree nuts, which are actually

seeds, are rich in healthy fats, vitamins and minerals.

According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress.

all images via AdobeStock.com

n Honey. A National Institutes of Health study

shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain. n Fresh herbs. Sage provides natural anti-anx-

iety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder. n Apples. Nutrient-rich apples are a good source of

quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

n Green beans. An excellent source of vitamin A, green beans

help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression.

n Tomatoes. Several studies show that regular con-

sumption of tomatoes may help ward off depression.

n Olive oil. Multiple studies show that low levels of olive

oil, in conjunction with a Mediterraneanstyle diet, has a positive impact on mental health and brain function.

n Cornmeal. Naturally gluten-free, cornmeal is an

excellent source of folate, an important B vitamin.

Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.

n Raisins. A great source of vitamin B, raisins can help the

brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

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Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese.

Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes.

Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/ fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes.

Uncover and bake for 20 to 30 minutes more or until goldenbrown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

Greek-Style Green Beans (Fasolakia Lathera) ⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, grated, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper

photo by Christy Ratliff

In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened. Add potatoes and heat for 2 to 3 minutes.

Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed. May be served as a side dish for four people or a vegetarian/vegan entrée for two.

Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit OliveTomato.com.

Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.)

Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla.

Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies.

Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com.

November 2021

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fit body

SACRED DANCE Moving into Divine Energy

viktoriia protsak/AdobeStock.com

by Marlaina Donato

H

eart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force.

Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

Modern Moves, Ancient Roots There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African tradition, dances are designed to heal the individual and from the broader perspective, restore community.

Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our 18

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bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.”

While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats.

“Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of 5Rhythms, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to

do when it hears and feels the rhythms.

You just need to allow your body to follow.”

Belly of Bliss, Heart of Light Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer.

“Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles.

Sayyad’s movement, a fusion of Persian

and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos.

As a teacher, she brings the Sama—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.”

In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.”

Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

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healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

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benjavisa ruangvaree/AdobeStock.com

by Linda Sechrist

healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain 20

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functioning resulting in impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living.

Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity.

Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.”

Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.”

David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting

a good night’s rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain.

As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep.

HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction.

Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship.

Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

Linda Sechrist is a Natural Awakenings senior staff writer. Connect at Linda Sechrist.com.

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natural pet

Honoring the Loss of a Pet Simple Ways to Grieve and Heal

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by Marlaina Donato

F

rench novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage. Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

Sacred Grief The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago.

Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.”

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Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care.

“Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

Compassionate Transitions Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia can make a heartbreaking time more bearable

for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place. At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch— surrounded by all those who love them most,” explains Wyatt.

Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name.

Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.”

Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.”

Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane Panebianco, owner of SpiritpetShop on Etsy. com, was inspired by the passing of a co-worker’s dog. “At the time, I worked in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced. I knew pets and their owners deserved another option.”

Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted urns. “Many of my pet parents have told me how having a beautiful memorial for their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.”

In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

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Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends: n Set aside some time each day to be alone in a quiet place to give yourself space to grieve. n Honor the memories. n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor. n Create a memory table—include all of the things that remind you of your beloved pet. Leave it up for as long as you like. n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together. n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains. n Join an online group or meet in person with other people that are going through the mourning process. n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills

by Erin Lehn

T

een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them.

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A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents.

Since then, there has been no shortage of research findings proving its benefits.

“In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,”

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says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.”

“Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

good studio/AdobeStock.com

ence of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford.

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the U.K. and internationally.

According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.”

While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experi-

n Implement a school-wide approach.

Stressed Teens offers online mindfulnessbased groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered Social-Emotional Learning (SEL) program.

This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time.

“Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says.

While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.”

“Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel.

“Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.”

For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com.

Erin Lehn is a frequent contributor to Natural Awakenings magazine.

10 Mindfulness Tips for Teens 1. Stop what you’re doing and count your breaths to 10.

2. Devote your awareness to more of

the pleasant and beneficial moments in your day.

3. Accomplish only one task at a time.

You will be more productive than if you split your attention to multiple tasks.

4. Start a daily gratitude journal. Each day, consider the big things you’re grateful for, like your family, friends, health or home. Also, don’t forget the little things you’re thankful for, such as a cup of coffee or a hug.

5. Get some form of exercise every day.

Even a 15-minute walk can do wonders for the mind.

6. Spend time outdoors enjoying nature.

Notice the power of grounding by paying attention to your feet on the ground.

7. Begin a daily mindfulness practice.

Start with 10 minutes and work your way up.

8. Commit to a nourishing self-care routine with a caveat to set incremental goals you can accomplish. You do not have to overdo it.

9. Acknowledge the positive qualities of your family, friends and others in your inner circle. Let them know how much they mean to you. Let them know you see them and hear them.

10. Carve out daily enrichment time

such as learning an instrument or creating artwork. Bring mindful attention, paying notice to your five senses, to anything you do in your daily life.

Tips courtesy of Gina Biegel, CEO and founder of Stressed Teens; Jem Shackleford, head of curricula for Mindfulness in Schools Project; and Tris Thorp, author and coach. For more helpful mindfulness tips, click on the Stressed Teens Toolbox link at StressedTeens.com, visit MindfulnessInSchools.org/freeresources/ and TrisThorp.com/blog/.

November 2021

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teen voices

Giving Thanks to the One Who Deserves It Most

by Jared Zornitzer

T

his month marks the grand opening of my mom’s fourth yoga studio. I am so proud of her for following her true calling and for all her success. In this month of giving thanks, I would like to thank her for all that she does—for me, my family and for the world—she truly makes it a better place.

Two years ago, my mother left her corporate job to follow her passion for yoga and for helping others. It amazes me even more in retrospect how brave she was to leave her old job and begin her own business. By working seven days a week, being dedicated to her clients and instructors, and striving to be at the forefront of the wellness industry, she is ready to expand yet again.

Her path illustrates that it is worth pursuing your dreams, no matter the material or immediate sacrifice.

She devised a fitting mission statement for her yoga studios: “the art of self study.”

She pours her energy into these studios to create a space for her clients to challenge themselves and grow. She helps them con-

front their doubts and deepest feelings and make positive changes toward a healthy life.

Not only has starting a business made her a revered figure in the yoga world, but it has also bolstered our family’s health and brought us closer together. She has become an even more empathetic and altruistic being than she already was. Her essential oils and sage burning have grown on me so much that I allowed her to purchase me an oil diffuser for my college bedroom. Just absorbing her energy or talking to her calms and centers me. She no longer needs to mask her true identity during the workday.

She is a yogi incarnate at home and at work.

Additionally, I appreciate her hard work because she sets a model for me to aspire toward. Watching her expand to new locations gives me the courage to take on challenging roles and responsibilities in the hope that it will make me a stronger person like her. I see before my eyes as she opens studio after studio, hardly being satisfied with herself; always pushing herself more.

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As I revel in all her accomplishments, I think that it is important to remind her of her own superpowers. On the yoga mat is where she belongs, where she can let her soul dance and sing and be free. I am in the front row, supporting her however I can, grateful for the fact that she is my mother.

Jared Zornitzer is a full-time college student at Rensselaer Polytechnic Institute in Troy, NY studying engineering. An advocate of balancing work and school with exercise and healthy living, he loves hiking, biking, running, cooking, spending time with family and friends, and learning in his classes.

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Yoga Corner

LOCAL

The Puzzle

by Nicole Zornitzer

A

s I was reading a book recently, I was inspired by the author’s discussion on how life is one big puzzle and each day, if we are “woke”, we are given the opportunity to appreciate the tiny pieces as they begin to fit together. This got me thinking about the offerings that yoga has provided to me over the past two decades and subsequently my desire to share with my students and readers alike.

It was not too long ago when a conversation caused me to really think about the meaning of yoga and how it affects the practitioner in all aspects of life. I felt myself frustrated by the conversation, feeling I needed to justify how yoga is not just a physical practice nor is it purely what happens on the mat. Yoga for some may be an opportunity to disconnect from life for 75 minutes, or it may be a moment to push the body to its limits or possibly a moment to just breathe and be still. Yoga may also be the act of studying scriptures and engulfing oneself into the traditional yoga philosophy to find inspiration and motivation when feeling disconnected or lost. Yoga may be a moment for others to come together, share space with like-minded individuals. Yoga may offer a haven to acknowledge feelings or thoughts that tend to get stuffed away in dark places of the body. The yoga mat may become the eternal tissue that absorbs your

tears, your emotional ups and downs, your deepest moments of yoga or acceptance of self.

Yoga, while not a religion per se, is my religion of choice. Yoga has been my guide for over 25 years, my one stable force, my energy when I felt depleted and my space to express myself fully and unconditionally without judgement. Religion can take on many meanings for everyone, but what is important as a source for solace is experiencing the feeling of being connected, to feel loved, to feel the most authentic version of self. Yoga has helped me in all aspects of life, work, marriage, motherhood, friendships and most recently experiencing a global pandemic. When I consider all of this, I realize that yoga is my religion and my haven of goodness. It has taught me to embrace all views, to experience loss with grace, to feel happiness with a humble heart and to enter each new day with a clear mind knowing that we can never truly predict what may or may not happen. The lessons are quite simple when you analyze them, treat each day as a new start and be the best you can be. If you are presented with challenges, or triggers to your own emotional stability, take them in stride and return to the lessons learned over a lifetime of commitment to a practice called yoga; become a light to the external world.

north wales

Whole Body Yoga Studio

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

Our lives are a puzzle with no manual.

When we live life fully and take risks, follow our instincts, and do the best we can do in every given moment, we are experiencing the journey to piece together a puzzle that once seemed an insurmountable task. Since reading the book that inspired me to write this article, I have begun to fully embrace each day and hold each precious puzzle piece close to my heart. Some pieces I wish I could throw into the ocean, others I wish I could send on a bicycle far away, some pieces I disposed of too early and now long for their return. Others I know await my masterpiece. In the end, I can credit yoga, the study of yoga philosophy fused with the physical benefits of being a yogi to my evolution. We each have our own puzzle to piece together. Some of us may complete our puzzle in this lifetime and others may not. What is important is to embrace each piece because they are in essence part of your soul and probably the most expressive representation of you.

Nicole Zornitzer, ERYT 1000, yoga therapist, founder of Niyama Yoga & Wellness Shala, located in Randolph, New Jersey; Upper Lake Mohawk in Sparta, New Jersey; Roseland, New Jersey; and Delray Beach in Florida. NiyamaYogaShala.com.

November 2021

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Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

“The kids had crud going round and round, but not me.”

Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said.

By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast.

September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.”

“They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched.

Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses.

Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA23. and doorknobs. This cut the spread of to work that fast?”

Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives.

Christmas and called it “one of the best Buy once, use forever.

The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease.

“It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL Bucks & Montgomery County, PA Edition NABuxMont.com 28

Copper can stop a cold before it starts

S

daily & ongoing

NOVEMBER 2021 All calendar events for the December 2021 issue must be received by November 10 and adhere to our guidelines. To submit, visit NABuxMont.com/pages/calendar or email Kathy@NaturalAwakeningsNJ.com for submission form.

SATURDAY, NOVEMBER 6 The 7 Chakras & How They Affect Your Life – 1-3:30pm. A 2.5-hour interactive workshop. Learn what the chakras are, how to understand them in your body, and apply practices through asanas, breath and meditation that create equilibrium to your system. $50. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215-661-0510.

WholeBodyYogaStudio.com/workshops.

FRIDAY, NOVEMBER 12 Restorative Yoga with Reiki – 7:30-9pm.

Release, relax, and renew. Learn how to cultivate a presence you may not always be able to obtain during a practice, and truly reach a meditative state. $45. Whole Body Yoga Studio, 103 E. Walnut St., North Wales.

215-661-0510. WholeBodyYogaStudio.com/ workshops.

SATURDAY, NOVEMBER 13 Mystic Holistic Market at Talking Feathers Wellness Center – 10am-3pm. Card, palm and rune readings plus Reiki and thetahealing sessions. Retail: Apparel, crystal and Reiki infused essential oil products, crystals, Oracle Cards, sage. Enter Main Street door (down hall, last door on left). Talking Feathers Wellness Center, 239 Main St., East Greenville. 215-470-0176.

Reiki Share – 7:30-9:30pm. A collaborative healing event where all participate in the energy healing of each other. No experience necessary, all may participate. Hands-on touch not necessary. $20. Whole Body Yoga Studio, 103 E. Walnut St., North Wales.

215-661-0510. WholeBodyYogaStudio.com/ workshops.

Fully Charged Life”. Held at Birchwood Manor in Whippany. General admission, Keynote and Premier Pass. For more information and tickets call 973-713-6811 or visit WellnessGala.com.

plan ahead SATURDAY, DECEMBER 11 Magic Show – 1pm & 4pm. Master Magician and Illusionist Dave Darwin, widely known for his entertaining skills, combines magical effects with an imaginative sense of humor.

The results are a delightfully clever and memorable program. Audience participation is part of the magic. $20 at the door or $10 online. Visit LuluShriners.org/magicshow/ for tickets and more information.

LuLu Shriners, 5140 Butler Pike, Plymouth Meeting. LuluShriners.org.

ONGOING Self Awareness is the Key to Ascension – 3rd Thurs.; 7-9pm; In person or Zoom. This interactive workshop carries the intention of assisting participants in their personal evolutionary process. Each workshop includes Healing Meditations, Ascension Techniques and Soul Psychology. Facilitated

by Debbie Carcuffe. $25. Portal of Healing, 50 Main St., Top Flr., Chester. For information, visit PortalOfHealing.com.

saturday Balance Your Life with The Wellness Gala – 10am. Watch Season 2 every Saturday on News 12+. Find it on Optimum channel 61 and Fios channel 530 throughout the tri-state area or anytime at WellnessGala.com.

What if, today, we were grateful for everything? ~Charlie Brown

Thermography is “Health Discovery” a very important part of your preventive wellness program.

Radiation Free Breast and Full Body Thermography for Both Women & Men

Find out if you have inflammation before it becomes a problem.

Non-Invasive-Pain Free Imaging World class state of the art Infrared technology high quality images.

All reports approved and written by Board Certified M.D.s

SUNDAY, NOVEMBER 14 Wellness Gala Expo – 12:30-6pm. Experience experts in the fields of health, beauty, and wellness. Featuring unique vendors, live music, hors d’oeuvres, and our keynote speaker Anthony Mrocka, psychic medium featured speaker Meaghan Murphy, author of “Your

FREE Dry Brush for new clients only ~ Now testing at Center for Natural Healing, 252 W. Swamp Rd., Doylestown ~

Call for your appointment today! 855-667-9338

Lisa Mack, CCT, HHC • LisasThermographyAndWellness.com November 2021

29

Bucks/Montgomery Community

business directory

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

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

Agribusiness Fortis Farms, LLC Monika Christian and Kiley Doll

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

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.

CBD Oil

Dentistry - Holistic

The Hemp Oil Store

Holistic Dental Center

Joseph Wilker

Vladimir Gashinsky, DDS

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

License Number 82-2609404. See ad, page 9.

Chiropractic Center for Natural Healing Jeffrey L Griffin, DC 252 W Swamp Rd, Ste 26, Doylestown 215-348-2115 • C4NH.com Dr.griffin@c4nh.com Life is full of symptoms stemming from just one cause…

MEN! Mechanical, Emotional and Nutritional Stress. Wellstudied, documented and very treatable provided the cause is known. That’s where we come in. Let our 37yrs of experience help you begin feeling better today! Free phone consultation available when you mention Natural Awakenings magazine! See ad, page 3.

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91 Millburn Ave, Milburn, NJ 973-609-5984 HolisticDentalCenterNJ.com Holistic dental care that is good for the body as well as teeth and gums. By treating the cause, not just the symptoms, Dr. Gashinsky helps improve his patients’ quality of life through dental care that respects and honors the body. See ad, page 32.

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

184 W Main St, Collegeville 610-409-6064 • PerioImplants.us Providing oral health solutions through holistic, biologically compatible and organic practices.

One of the world's most accomplished centers for periodontal and implant care, which integrates wellness services into their therapeutic approach.

Experience with immediate total tooth replacement with metalfree dental implants, treating gum disease with LANAP, a no-cut, no-sew method of treating gum disease, comfortable gum grafting with PRGF, implant denture solutions, and chronic pain management. See ad, page 9.

Bucks & Montgomery County, PA Edition

NABuxMont.com

Enzyme Nutrition Center for Natural Healing Jeffrey L Griffin, DC 252 W Swamp Rd, Ste 26, Doylestown 215-348-2115 • C4NH.com Dr.griffin@c4nh.com Feeling poorly? Lacking answers?

Frustrated by your health issues?

I understand and want to help.

Mention Natural Awakenings magazine and receive your exploratory phone consultation with Dr. Griffin completely free of charge. New patients welcome!

See ad, page 3.

Life Coaching – Gestalt Step Into Joy Healing Arts Joan Summers, Certified Gestalt Coach, Trauma Professional and Reiki Master 267-272-9343 • StepIntoJoyHealingArts.com Joan@StepIntoJoyHealingArts.com

Experience deep and longlasting 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 26.

Metaphysical Services Journey To The Self Linda Harbaugh, Intuitive Medium

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

Psychology degree, former teacher, 30 years business experience. Telephone or in person.

MLS Laser Therapy

Spiritual Direction

Thermography

MLS Laser Therapy

Spiritual Direction for the Spiritually Curious

Lisa's Thermography and Wellness

Dr Paul Bizzaro, DC

81 S Main St, Yardley 215-493-6589 • DrPaulBizzaro.com Get permanent relief for your pain without drugs, shots or surgery with FDAapproved 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.

Physician - Cannabis

Lauren Phelps 267-415-6168 LaurenPhelps@icloud.com SpiritualDirectionWithLaurenPhelps.com Explore your spirituality in a safe, non-judgmental, and welcoming space. Spiritual direction is the ancient contemplative practice of lovingly accompanying another on their spiritual journey to support developing a deeply meaningful spiritual life. First session is complementary.

MediCalm Kimberlee Park, DO

24 Veterans Sq, Media 312 W State St, Ste 203, Kennett Square 230 Sugartown Rd, #20, Wayne 484-440-9494 • MediCalmPa.com Providing a superior level of care, with (or without) medical marijuana combined with education, advocacy and strategies based on a holistic approach.

Prioritizing the advancement of medical marijuana science in the framework of Osteopathic Medicine traditions, inclusive of an ongoing, bonafide relationship with our patients. See ad, page 3.

Lisa Mack, CCT, HHC • 855-667-9338 Thermographer and Holistic Counselor See website for locations in NJ, NY & PA Lisa@LisasThermographyAndWellness.com LisasThermographyAndWellness.com Thermography gives an early look at the most important indicator of a potential health problem — inflammation. Earlystage disease screening is an area in which thermography excels. Whether your pain is acute or chronic, or you are merely curious about the state of your health, thermography can help provide answers. Radiation-free breast and full-body screenings for men and women. See ad, pg 29.

EDITORIAL CALENDAR & MARKETING PLANNER

DECEMBER uplifting humanity

JANUARY health and wellness

FEBRUARY

heart-centered

living

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 26.

Spa - Holistic

908-405-1515 • NABuxMont.com

Inner Spa

4 Terry Dr, Ste 12, Atrium Bldg, Newtown Info@InnerSpa.org • 215-968-9000 InnerSpa.org • InnerVitalitySpa.com A fully organic, holistic, eco-friendly wellness spa featuring an array of detoxification, cleansing and therapeutic services. The spa is one of the only facilities in the area to offer colon hydrotherapy. See ad, page 6.

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

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

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

November 2021

31

Natural Awakening Readers... Looking for a More Natural Approach for Your Dentistry?

Choosing a new dentist can be a real challenge.

How do you know who is really a holistic dentist? Here are several things to look out for, when choosing...

They DON'T use mercury containing fillings because mercury is one of the most toxic substances known to man.

They DON'T remove mercury fillings without protection because inhaled mercury vapors can be easily absorbed by the body.

They DON'T recommend Root Canals because they harbor bacteria and toxins.

They DON'T use conventional standards for their cleanings because tap water and chemicals are full of toxic substances.

They DON'T use fluoride because it has been shown to be a neurotoxin.

They DON'T use metal in their restorations because many people have metal allergies and sensitivities.

They DON'T treat sensitive patients without biocompatibility testing because allergic reactions and systemic reactions can occur which burdens the body.

We at the Holistic Dental Center strive to give our patients a "True" Holistic Dental Experience ...

Even Holistic Practitioners become our patients!

Dr. Glenn Gero, Naturopathic Physician: "I was seeing a dentist for over 30 years and when I was invited to try Dr. Gashinsky for the first time I was so impressed with the office.""The best dental experience I have ever had in my life:' Lisa Mack, Certified Thermographic Technician: "What I see in my Thermography, I see inflammation in the mouth, how important it is, you see the bacteria draining down into the lymphatic system and from there I always refer patients back to Dr. G... Why? Because Dr. G can test that bacteria to see exactly what it is so from there he can help you. I am also a patient of Dr G's and I absolutely love coming here, the one thing that I love about here is that when you walk in here it's like you're family.

If you want a "True" Holistic Dental They are very caring and very loving and when you walk out of here you feel like you've been well taken care of..."

Experience for You and Your Entire Nancy Barrett, Certified Holistic Manual Lymphatic Therapist: "Every health problem begins in the mouth... ''...I am also a patient of Dr. Gashinsky and Family, Call Us Today! the reason I go holistic is because I understand that every health problem begins with your mouth..:' "...I love the staff I love also the cleanings that they do here and I am also very aware of the benefits of going holistic. I really highly recommend Dr. G and his staff!"

973-609-5984

HOLISTIC DENTAL CENTER Dr. Vladimir Gashinsky 91 Millburn Ave, Millburn, NJ 07041

www.holisticdentalcenternj.com

ENJOY THIS SPECIAL OFFER! All new patients will receive a *Complimentary Wellness Gift ($100 value) during their initial visit.

Schedule Your Appointment Today! *Offer to claim Complimentary Wellness Gift is only valid for new patients to the practice.

Mercury Amalgam Removal Mercury Free & Mercury Safe Ceramic Zirconia Implants Holistic Gum Treatment

Biocompatible Ozone Therapy Fluoride Free Metal Free