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Eco-Living The Joys of Minimalism Plant-Forward Feasts The Magic of Parent-Child Synchrony Pulmonary Wellness Tips
BUCKS & MONTGOMERY COUNTY, PA EDITION
April 2020 NOVEMBER 20231
Contents
Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.
10 THE JOYS OF
10
MINIMALISM
A Rich Life With Less Stuff
12
12 PLANT-FORWARD HOLIDAYS
Festive Foods Everyone Will Crave
16 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier
18 SAM STEDMAN on Helping Kids Make Conscientious Choices
20
20 THE MAGIC OF PARENTCHILD SYNCHRONY
How Skin-to-Skin Contact Helps Development
22 HOLIDAY WORKOUTS Tips for Staying Motivated
24 GREEN FITNESS
Choosing an Earth-Friendly Gym
26 RESPONSIBLE PET
22
ADOPTION
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 239-206-2000. For franchising opportunities call 239-206-2000 or email Natural Awakenings@KnoWEwell.com. 2
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Guarantee a Forever Home for a Furry Friend
28 A PEBBLE OF KINDNESS IN THE STAGNANT POND
26 DEPARTMENTS 5 news briefs 6 health briefs 8 global briefs 12 conscious eating 16 healing ways 18 wise words 20 healthy kids 22 fit body 28 inspiration 24 green living 29 calendar 26 natural pet 30 directory
letter from publisher
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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 Vogr ins: 610-868-4840 | Info@GreenMeadowPA.org 1121 Graham Street • Fountain Hill, PA 18015 4
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news briefs
Energy Enhancement System™ is Worth the Trip
ADVANCED T
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o quote Nikola Tesla, “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” Trish and Mike Mahoney, founders of Advanced Frequency Energy Spa, understand this well. They have Energy Spa opened a unique healing facility in Whitehouse Station, New Jersey, that features frequency modalities that remove the roadblocks (free radicals and toxins) that keep cells from functioning optimally. These energy therapies allow oxygen to saturate cells and helps them to max out energy output in order to restore order and achieve optimal health. Results can be amazing. After six visits, Mary reports in her video testimonial that “When I first came I couldn’t walk. Now I can walk without my cane.” Visit the website for more video testimonials. To welcome new clients, they are offering an introductory special for their Energy Enhancement (EE) System™ Frequency Therapy—unlimited use for $250/month with a 3-month commitment. In addition, they are hosting Yoga with Roberta on Wednesdays at 6:30 p.m., and Qi Gong with JoeyG on Sundays at 10:30 a.m., in the Scalar Energy Field.
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If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. —Martin Luther King, Jr. November 2023
5
health briefs
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Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy. The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.
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Causes of Long COVID
Acupuncture to Boost Muscle Health
Since the spring of 2020, approximately 200 million Americans have been affected by COVID-19. For the 28 percent of patients that had or have long COVID, the initial infection was just the beginning of an extended and confusing journey of illness. A group of functional medicine doctors have identified five interconnected physiological drivers of long COVID: tissue damage in one or more organs; persistence of the COVID virus; chronic inflammation; an imbalanced gut microbiome; and a lack of energy production from mitochondria in the body’s cells. Preexisting conditions, such as obesity, diabetes, metabolic syndrome, cardiovascular disease and a history of chronic fatigue or other post-viral syndromes, also contribute to the risk of this lingering condition. While there are no definitive tests for long COVID, a deeper understanding of its drivers and risk factors can help healthcare professionals better manage and treat this complex syndrome.
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Promising Developments for Artificial Kidneys
6
Bucks & Montgomery County, PA Edition
According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants. Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immunosuppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans. NABuxMont.com
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global briefs
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Researchers have been exploring sustainable alternatives for electronic materials due to the increasing generation of electronic waste. In a recent study published in Science Advances, a team of scientists introduced a novel approach called MycelioTronics, which utilizes fungal mycelium as a biodegradable substrate for electronic devices. Traditionally, these components have been made using materials such as polymers and plastics, which are difficult to recycle. The use of fungal mycelium, specifically the Ganoderma lucidum fungus, offers a sustainable alternative. The mycelium grows naturally on dead hardwood and can be efficiently and scalably cultivated to form a mycelium “skin”. The mycelium skin can be used as a biodegradable substrate for electronic circuit boards. High thermal stability allows for the processing of electrical components on top of the mycelium skin using standard techniques like soldering. Metallic films can be deposited on the harvested mycelium skins, creating circuit paths. The researchers also propose the concept of mycelium batteries, using the mycelium skin as both battery separators and casings. This opens up the possibility of creating fully biodegradable and sustainable electronic devices.
Restoring Near-Extinct Chocolate
Ecuador’s Nacional cacao bean was a worldrenowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life. With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal. To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional. Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor. Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds.
Air Pollution and Antibiotic Resistance
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Using Fungal Mycelium for Electronics
Chris LeBoutillier/Canva
Air pollution is not only harmful to human health, but it can also contribute to antibiotic resistance. Using 18 years of data from 116 countries, researchers observed that exposure to high levels of particulate matter air pollution can significantly increase the risk of antibiotic resistance in bacterial infections. Excessive and often inappropriate use of antibiotics has contributed to the evolution of superbugs that are resistant to life-saving antibiotics. However, this study published in The Lancet reveals that air pollution also plays a role in exacerbating the issue. The harmful particles in the air act as vehicles, facilitating the spread of antibiotic-resistant genes and promoting the survival and proliferation of resistant bacteria. By raising awareness about the environmental factors contributing to antibiotic resistance, changes to mitigate pollution and protect public health can be implemented. Efforts to reduce air pollution through stricter regulations, cleaner energy sources and sustainable practices can make a significant impact in preserving the efficacy of antibiotics. 8
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care, and lets us see all that we already have and reminds us to be grateful.”
Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home
Bucks & Montgomery County, PA Edition
is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says. According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly
Onzon/Canva
A
fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation. According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-
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When starting to declutter, Becker recommends parting with the easiest stuff first. “Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains. Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says. Family heirlooms can become even more
Benefits for the Planet
Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises. Being mindful of how we downsize can help keep the environmental impact to
a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products. “You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.” McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism,
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Damian Lugowski/shutterstock.com
Declutter Strategies
complicated for the sandwich generation— those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.
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matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.
we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.” Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com. November 2023
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conscious eating
Plant-Forward Holidays
FESTIVE FOODS EVERYONE WILL CRAVE
by Veronica Hinke
A
plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits. A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes
Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”
Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”
All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”
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The Holiday Centerpiece
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When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?” Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.” Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today.
They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.” Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”
Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors. A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.” Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plantforward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.” Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com.
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Golden Beet Vegan Meatballs With Almond Sage Cranberry Cream Herbed Lentil Patties With Mushroom Sauce Mini Curried Lentil Wellingtons Vegetable Pot Pie Organic Sparkling Lemonade November 2023
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photo courtesy of Sherry Coleman Collins
FALL FARRO BAKE YIELD: 4 TO 6 SERVINGS 1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper
In a large saucepan over medium-low heat, sauté the onion, celery and garlic in olive oil until the onions are translucent and tender, about 5 minutes. Add the mushrooms and raise the heat to medium, cooking until they have released their liquid, about 6 to 8 minutes. Add the kale and cook until wilted, about 3 minutes more.
TOPPING: ½ cup buttery crackers, crushed 2 Tbsp melted vegan butter or olive oil Preheat the oven to 400°F.
photo courtesy of Bart Potenza and Joy Pierson
Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions.
ROASTED WHOLE CAULIFLOWER WITH CASHEW CREAM YIELD: 4 TO 6 SERVINGS CAULIFLOWER: 1 medium cauliflower 1 cup prepared vegetable broth CASHEW CREAM: ½ cup raw, unsalted cashews, soaked overnight, or for 15 minutes in hot water (see Note) 14
In a large bowl, combine all ingredients, including the roasted squash and cooked farro, and season to taste with parsley, thyme, salt and pepper. Pour the mixture into a prepared casserole dish, cover tightly with foil and bake at 350°F for 15 minutes. Remove the cover and sprinkle with the topping ingredients, then bake until browned, about 5 minutes. Recipe and photo courtesy of Sherry Coleman Collins, MS, RDN, LD.
1 clove garlic, minced 1 tsp onion powder ½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil ½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish Preheat the oven to 350ºF. Pour 1 cup of vegetable broth on the bottom of a baking dish. Trim the cauliflower by removing the outer leaves. Wash the cauliflower. Cut the bottom, but leave the stem intact so it stands upright. Place the cauliflower in the prepared baking dish on top of the broth. Roast uncovered for 30 minutes. Meanwhile, place the cashews, garlic, onion powder, herbs, oil and broth in a blender to make a paste. After the cauliflower is roasted, keep it
Bucks & Montgomery County, PA Edition
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in the baking pan and use a spatula or a butter knife to “frost” it with ¾ of the cashew cream, like you would a cake. Return the cauliflower to the oven and bake it until it is golden brown, about 30 minutes. Remove the cauliflower from the oven. Drizzle the remaining cashew cream over the cauliflower and garnish with the ½ cup of fresh herbs. NOTE: It is not necessary to soak cashews if using a high-speed blender. SERVING SUGGESTIONS: Serve with all the holiday classics: sweet potatoes with marshmallows, mashed potatoes, wild rice, roasted vegetables and cranberry sauce. Can be served with sautéed mushrooms, gravy and cranberry relish. Recipe and photo courtesy of Bart Potenza and Joy Pierson.
CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS
photo courtesy of Kristi Erdal
2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat. Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes.
ROSEMARY SPICY ROASTED NUTS
Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy. At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy. Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving.
YIELD: 8 TO 10 SERVINGS 2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt ¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup
Season with salt and pepper, to taste, and divide the polenta among plates.
Preheat the oven to 350°F.
Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.
Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside.
Line a large, rimmed baking sheet with parchment paper.
In a medium saucepan over medium-low heat, melt the butter. Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup.
photo courtesy of Colleen Patrick-Goudreau
Pour the melted butter and rosemary mixture over the nuts. Stir thoroughly until mixed well. Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly. Bake for 20 minutes. Stir after the first 10 minutes. Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting. Recipe and photo courtesy of Kristi Erdal. November 2023
15
healing ways
Lung Maintenance 101
NATURAL STRATEGIES TO BREATHE EASIER by Sheila Julson
M
ost people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier. According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it can be too much of a good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.
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Exercise
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Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises. For those with healthy lungs, Encian recommends highintensity interval training, brisk walking, jogging, running or jumping rope, as well as strength-enhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency. Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements.
Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.
Many home items, from furniture to rugs and bedding, contain chemicals that offgas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification. Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water. Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy. Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.
Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucusmembrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega-3s
fizkes/Shutterstock.com
Fresh Air
found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.
steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.
Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends
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17
wise words
Sam Stedman
ON HELPING KIDS MAKE CONSCIENTIOUS CHOICES
by Sandra Yeyati
S
am Stedman is the co-founder and publisher of EcoParent, a quarterly print magazine distributed in North America that is designed to help parents make better choices for their families. He holds a Ph.D. in experimental theater and ethical philosophy from the University of Toronto and was a university professor for more than 10 years in Ontario. Stedman lives in Belize with his 12-year-old son, Ransom.
How can parents inspire children to make eco-friendly choices? We need to get into the habit of doing the work, taking the time to research, learn, educate and be conscious of the choices in front of us so that we don’t make default decisions. Once you get past the surface level of reading labels and knowing what organic certification is, you have to keep taking it deeper. It’s ever-shifting sands. Science keeps developing. New certifications and concerns arise. New chemicals are developed to replace old chemicals that were bad. We might get to a point where we realize we can’t make a reasonable choice because the information is impenetrable or requires another 15 hours of research. It might be a tossup, a lesser of evils or an equal of evils, but being conscious and present to it is so important, and that’s what I want to instill in my son. I want him to know that I thought about the things we did and the choices we made, and that he can, too.
photo by Blaise Misiek/SamSteadman
How do you help your child cope with eco-anxiety?
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The word of the day around here has been acceptance. You have to accept situations as they are, and frustrating and heart-wrenching as they may be, when you literally can’t make a good choice, you also have to let yourself live in this world. If you’ve ever done one of those carbon footprint calculators, most North Americans use up their global annual share of resources within a few months. I definitely use less than I used to and less than average, but I’m still using more than my share well before the year mark is over. How do you live with that? I wish I had good answers, but if we’re trying and we make our choices well, then we’re heading in the right direction.
Do you homeschool your son? At the start of COVID, we started homeschooling, but I discovered that I’m not a great homeschool dad in the sense of having all kinds of time to prepare curriculum and open up interesting possibilities. What we ultimately settled on, and this was a part of the shift and move to Belize, was an unschooling approach, which is the term for learning in the
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I graduated, nobody was giving me a job on a silver platter, and I had never been taught how to go out and make something happen. The hardest thing I ever did was give up my academic career to become an entrepreneur, but it was the best thing I ever did. So what I’ve been trying to teach my son is how to learn on his own, but more importantly how to make things happen in the world.
Can you give an example of this self-directed learning? My son is a devotee of Minecraft, so he has built a lot of his education around that. He started a YouTube channel, which required him to learn how to edit videos. He also wants to build a survival multiplayer environment, which means that he has to be able to code his own twist on Minecraft. He had to create an excellent promotional video, which required that he write marketing copy, and he’s learning how to write the rules of the multiplayer environment in a clear way, which is technical writing. We never know where these projects are going to go, but it involves reading, writing, coding, video editing and an endless amount of troubleshooting and interfacing with different systems. classroom of life, not having a set curriculum and instead being self-directed. My son is free to create his own projects. It’s an interesting social experiment and a process of deinstitutionalization or de-schooling, as it’s called in the unschooling community, for myself and for him. I spent 30 years in school, from kindergarten to finishing my Ph.D., and what did it get me? I was a straight-A student, but when
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What is the key to successful parenting in this setting? If your kid is going to sit and play video games all the time and do nothing productive, and it’s not going to lead into fruitful territories, then they need more structure. You have to remain engaged. It’s great to allow him to direct everything, but his sphere of experience is still pretty myopic compared to an adult that has seen a lot more, so my job is to keep finding side trips and lateral movements that will keep him opening doors that he doesn’t even necessarily know are there. Sandra Yeyati is national editor of Natural Awakenings.
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healthy kids
The Magic of Parent-Child Synchrony HOW SKIN-TO-SKIN CONTACT HELPS DEVELOPMENT
I
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by Christine Ramos, RN, CLC, CCM, IBCLC (retired)
magine being an infant born only moments ago. The onslaught of new sensations must be overwhelming as they suddenly feel the weight of a oncebuoyant body. Eyes that saw only muted shades are now confronted by the harshness of bright lights. For nine months, there were no pangs of hunger, but now they will crave nourishment with every fiber. The warmth, comfort and safety of the womb has been replaced with uncertainty, and the child’s cardiovascular, digestive and immune systems must quickly adjust to new demands. The simple act of placing a newborn on mom’s chest, referred to as kangaroo care, can produce remarkable benefits. When it is done for 60 to 90 minutes, this skin-to-skin contact initiates a cascade of 20
physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays a vital role in postpartum healing, breastfeeding and pair bonding.
Benefits of Close Physical Contact In 2021, the Proceedings for the National Academy of Sciences of the United States of America published a study examining the long-term effects of kangaroo care. For two decades, researchers followed preterm and full-term babies; some had received kangaroo care (or skin-to-skin contact),
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and others had not. The children were assessed at four months, three years, 12 years and 20 years. The scientists concluded that early experiences of frequent, close physical contact play an important role in a child’s social-emotional development and were predictive of a child’s ability later in life to interact with peers, regulate emotions, manage stress and show empathic understanding. According to the authors, bodily contact may provide a bridge from prenatal life to postnatal social life. Using a method called hyper-scanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that yielded such dramatic outcomes. They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development. This synchrony was also present when the parent and child were near one another, not just when practicing kangaroo care. Certain factors strengthened synchrony, such as physical proximity and affectionate touch, which activate dopamine and other feel-good chemicals in the child’s brain, enhancing cognitive functioning such as social learning and reward processing, vital in preventing major mood disorders and addictions. In effect, kangaroo care (both with or without clothing), carrying an infant in a carrier or sling, frequent or on-demand feedings, sleeping near one another and infant touch or massage promote what has been scientifically termed parent-child interaction synchrony.
Emerging Understanding of Carry Care A child’s brain continues to grow after birth, and by age 1, the average baby’s brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity. According to anthropological evidence, an optimal habitat can be provided through what is termed carry care, which provides opportunities for close contact and promotes parent-child interaction synchrony. Anthropologists also point out that in Western society parents have evolved away from carry care and toward nest care, where the baby is placed apart from the caregiver. However, the science suggests that closer contact is beneficial. Interaction synchrony seems so impactful that lack of
Bodily contact may provide a bridge from prenatal life to postnatal social life. it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders. Currently, interaction synchrony is one of the most studied subjects in modern science, as it has recently been found to exist in a variety of relationships, not just between a parent and child. Yet, for all its profound implications, its relational and developmental dynamics remain a mystery. Until interaction synchrony unveils more of its secrets, holding and embracing our babies just a little bit longer may be advisable for the health of their growing minds and bodies. Christine Ramos, the author of A Journey Into Being: Knowing and Nurturing Our Children As Spirit, is a maternal-child health registered nurse who has worked as a certified childbirth educator, certified doula, certified case manager and an internationally board-certified lactation consultant. This article first appeared in EcoParent magazine and is adapted and reprinted with permission.
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Holiday Workouts TIPS FOR STAYING MOTIVATED by Kiki Powers
D
uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.
Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise. “The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends. 22
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Mix It Up To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out. Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.
Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.
Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.
Stay Mindful Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical
Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.
Find Joy
Julia Pajumae/shutterstock.com
Find a Workout Buddy
In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.
Add Purpose
“Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.
Reward Progress
Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat
may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator. Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals. Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.
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green living
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Green Fitness
CHOOSING AN EARTH-FRIENDLY GYM
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by Kiki Powers
T
he green gym is redefining fitness with an emphasis on sustainability. Traditional fitness centers consume significant amounts of electricity, water and other resources, but more gyms are rising to the challenge of reducing their environmental impact and employing strategies to increase energy efficiency, decrease waste and provide a healthier workout environment.
Eco-Friendly Workouts The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity. UK-based Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day. SportsArt fitness offers a complete line of electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America. “From the inception, we have prioritized reducing our environmental footprint. We’ve woven this commitment into our products and manufacturing processes. Converting a workout into usable power 24
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not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction, knowing their efforts contribute to a greener planet.” Eco-friendly gyms not only benefit the environment, but also enhance the wellbeing of their members. The use of natural light and high-efficiency LED lighting, non-toxic cleaning supplies and improved air quality contribute to a healthier workout environment. Innovative centers that merge fitness with environmental consciousness often incorporate recycled and natural elements into their design, creating a calming, invigorating environment that enhances both physical workouts and mental well-being.
Pioneering Fitness Centers The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level. Founder Adam Boesel says, “I created this gym to offer a green, eco-friendly alternative to conventional health clubs. The goal was to operate with conservation in mind on every level possible, from electricity to equipment to mindset for staff and clients.” Terra Hale is London’s first eco-friendly fitness destination. Their three locations are designed to put the principle of sustainability at the center. The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable. Sustainability is important to large fitness center chains, too. Life Time and Planet Fitness annually report how they are
reducing greenhouse gas emissions, conserving water, minimizing waste, educating members about eco-friendly living and supporting sustainability initiatives in their communities.
Selecting an Eco-Friendly Gym When touring a fitness center, look beyond the number of free-weight stations and consider these eco-friendly features: n Location: Find a gym close to home or work to save both time and fuel.
n Cleaning Products: Choose a gym that uses environmentally friendly cleaning products, preferably those that are biodegradable and made from natural ingredients. n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green habits and environmental conservation. n Community Involvement: Inquire if the gym actively participates in local environmental initiatives. Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.
KnoWEwell
n Energy Efficiency: Check for renewable energy sources like solar and energyefficient lighting. n Building Materials: Consider how sustainable and recycled materials are incorporated in construction and décor. Look for facilities with certifications, such as Leadership in Energy and Environmental Design (LEED) from the U.S. Green Building Council or B Corporation from B Lab. A facility that incorporates natural lighting and temperature controls is a plus. Sustainable floor materials include recycled rubber, bamboo and cork.
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n Equipment: Search for gyms with equipment made from recycled materials and that invest in energy-efficient or power-generating machines. Look for brands like Precor, Life Fitness and SportsArt, which prioritize sustainability in their equipment design. n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets. A comprehensive recycling program should be a minimum standard. n Water Conservation: Prioritize gyms with water-saving facilities, such as lowflow showers and toilets. n Air Quality: Ask about the gym’s ventilation and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air. November 2023
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natural pet
Responsible Pet Adoption
GUARANTEE A FOREVER HOME FOR A FURRY FRIEND by Sheila Julson
T
Populations of animals vary by shelter. Learn more by visiting or contacting local shelters in the community, aspca.org/Adopt or AnimalLeague.org. 26
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he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy. Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices. Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed
in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle. “Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises. It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers. “Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions. For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry. Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open
mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.” People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable. Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.” Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.
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Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.
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Tried every diet plan? Not losing weight, no matter what you do? Do you lose weight and gain it back the next year?
Marcelle Pick
IT’S NOT YOUR FAULT! Hormones, Adrenals, and Digestion play havoc with your metabolic system making it impossible to get the weight off. I have the solution for losing up to 1 pound of fat a day. And, it works! 99% of the women in my Program lose 20 pounds in the first 6 weeks and keep it off! If you are ready to get your body back, feel good in clothes again and increase your self-esteem, apply for a free call to see if we are a fit. Ready to take steps to change this? Book a Drop20 in 6TM call with me at: https://marcellepick.com/drop20-in-6 Marcelle Pick, OB GYN, NP
November 2023
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inspiration
A Pebble of Kindness in the Stagnant Pond
Ground Picture/shutterstock.com
by Marlaina Donato
F
rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society. Compassion—the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion. We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark
You Are Not Broken! You have the power to heal and You don’t have to do it alone.
Gestalt Life Coaching Equine Gestalt Coaching
Bucks & Montgomery County, PA Edition
n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.
In the Community
Intuitive Reiki
28
In the Household
n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.
A journey of self-discovery and healing
joan@s tepintojoy healingar ts .com www.S tepIntoJoyHealingAr ts .com
Here are a few ideas to drop a pebble in the pond:
In the Workplace
Step Into Joy Healing Arts LLC
(267) 272-9343
chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way. One thoughtful word or deed can be a single pebble thrown into a stagnant pond. Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.
n Offer a free class or service. n Pick up groceries for a neighboring senior. Joan Summers
Trauma Professional Gestalt Life Coach & Reiki Master
NABuxMont.com
Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.
daily & ongoing
View our full calendar online at NABuxMont.com/calendar
NOVEMBER 2023
contact 908-403-6653, infoRiverside Wellness@gmail.com or visit Riverside WellnessAndEnchantments.com.
All calendar events for the December 2023 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 a submission form.
rfphoto/DepositPhotos.com
WEDNESDAY, NOVEMBER 22
SATURDAY, NOVEMBER 4
WEDNESDAY, NOVEMBER 8
Strong Bodies, Strong Minds – 1-2:30pm. Get ready for the holiday season with a strong body workout, full body stretch, and positive affirmations! Let’s make this year your best one yet – physically, mentally, and emotionally!. $35. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215-661-0510. WholeBodyYogaStudio.com/workshops.
Change Your Life with Hypnosis – 6:309:15pm; Zoom. Barry Wolfson leads three one-hour virtual sessions. Take any or all for tools to help you change your life for the better. Stop Smoking with Hypnosis – 6:30-7:30pm. Lose Weight with Hypnosis – 7:30-8:30pm. Reduce Stress with Hypnosis – 8:30-9:15pm. $60 each session. For more information and link to sessions, contact Barry at 908-303-7767, 610-353-2330 or barry@hypnosiscounselingcenter.com. HypnosisCounselingCenter.com.
SUNDAY, NOVEMBER 5 Mommie & Me Mini Wreath Workshop – 1-2:30pm. Mini bunches of dried lavender will be lashed onto a six inch grapevine support. Workshop is designed for children aged 5 to 12; teens also welcome! Each child and adult will have a wreath to work on. Perfect as a gift or for display on a table or wall. Lavender lemonade and cookies served. All materials provided. $85. Mad Lavender Farm, 452 Co Rd 579, Milford. 908-310-5973. madlavenderfarm.com/ mommie-me-mini-wreath-workshopaugust.
TUESDAY, NOVEMBER 7 Meditation for a Grateful Heart – Nov. 7, 14, 21; 6:30-7:30pm. Meditation and breathing techniques to guide you into relaxed awareness with a focus on the theme of gratitude. Class includes two guided meditations with time for questions and sharing in between and audio files to use at home. Instructor: Laura Knott. $50 for 3 sessions. Riverside Wellness Center, 23 Bridge St, Milford. Register at RiversideWellness AndEnchantments.com/book-online. For more information contact 908-403-6653, infoRiversideWellness@gmail.com or visit RiversideWellnessAndEnchantments.com.
SATURDAY, NOVEMBER 18 Mullein Candle Workshop – 11am. Many cultures burn mullein torches for cleansing, protection and rituals during festivals. We will be making mullein torches with dried petals and herbs for our own ritual use. Instructor: Sara Villani. $20. Riverside Wellness Center, 23 Bridge St, Milford. Register at RiversideWellness AndEnchantments.com/book-online. For more information contact 908-403-6653, infoRiversideWellness@gmail.com or visit RiversideWellnessAndEnchantments.com.
SUNDAY, NOVEMBER 19 Tarot & Meditation Journey with James Jacob Pierri – 7-8:30pm. Introduction to Tarot and focus extensively on meditation techniques to help balance the heart and mind, increase psychic awareness combining breath work, delve into inner work and connect with the senses via scent and taste. $40. Riverside Wellness Center, 23 Bridge St, Milford. Register at RiversideWellnessAndEnchantments. com/book-online. For more information
Grateful Gatherings Gratitude Yoga with Live Music – 4:30-5:45pm. Join us for this beautiful and gentle gratitude practice with live music by Jamie Salvatore. To show your gratitude please bring a non-perishable item for the local food bank. $25. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215-661-0510. WholeBodyYogaStudio. com/workshops.
TUESDAY, NOVEMBER 28 Cat Yoga – 7-8pm. A donation based yoga class with cats to support a local rescue, give these adoptable kitties some love and attention, and to have a little fun with your yoga practice! Donation. Feline Frenzy Thrift Shop & Adopt, 107 S. Main St, North Wales. 267-797-2045. WholeBodyYogaStudio. com/workshops.
TUESDAY, NOVEMBER 28 Past Life Regression Sound Healing – 7pm. Come join Leslee Penny on a hypnotic state journey to another lifetime through guided meditation followed by sound healing to see what previous life your soul has experienced. This experience can help resolve/ remove negativity, anxiety and other kinds of blocks in life. $45. Riverside Wellness Center, 23 Bridge St, Milford. Register at RiversideWellnessAndEnchantments.com/ book-online. For more information contact 908-403-6653, infoRiversideWellness@ gmail.com or visit RiversideWellnessAnd Enchantments.com.
ONGOING TUESDAY Shadow Boxing with Kristi Byer – 10:30am. Shadow Boxing helps release the energies that are weighing you down. It breaks up the negative thoughts and emotions held in our bodies during stressful or emotional times. With physical movement as well as using your voice to help us release the tensions you are holding onto. $20. Riverside Wellness Center, 23 Bridge St, Milford. Register at RiversideWellnessAndEnchantments.com/ book-online. For more information contact 908-403-6653, infoRiversideWellness@ gmail.com or visit RiversideWellnessAnd Enchantments.com.
November 2023
29
Bucks/Montgomery Community
business directory
Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle
UPLIFTING HUMANITY DECEMBER
Chiropractic
Enzyme Nutrition
Center for Natural Healing
Center for Natural Healing
252 W Swamp Rd, Ste 26, Doylestown 215-348-2115 • C4NH.com Dr.griffin@c4nh.com
252 W Swamp Rd, Ste 26, Doylestown 215-348-2115 • C4NH.com Dr.griffin@c4nh.com
Jeffrey L Griffin, DC
Life is full of symptoms stemming from just one cause…MEN! Mechanical, Emotional and Nutritional Stress. Well-studied, documented and very treatable provided the cause is known. That’s where we come in. Let our 37 yrs of experience help you begin feeling better today! Free phone consultation available when you mention Natural Awakenings magazine! See ad, page 9.
Dentistry - Holistic Lanap & Implant Center of PA
HEALTH & WELLNESS JANUARY
David DiGiallorenzo, DMD Henry Hsu, DMD
184 W Main St, Collegeville 610-409-6064 • PerioImplants.us Providing oral health solutions through holistic, biologically compatible and organic practices. One of the world's most accomplished centers for periodontal and implant care, which integrates wellness services into their therapeutic approach. Experience with immediate total tooth replacement with metal-free dental implants, treating gum disease with LANAP, a no-cut, no-sew method of treating gum disease, comfortable gum grafting with PRGF, implant denture solutions, and chronic pain management. See ad, page 4.
NA Edition | 908-405-1515 NABuxMont.com
EDITORIAL CALENDAR Three Month Planner
Bucks & Montgomery County, PA Edition
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 9.
Hair Restoration The Hair For Life Center, LLC 201-731-3530 TheHairForLifeCenter.com
For over 35 years The Hair For Life Center has been helping women who experience hair loss. In as little as 2 to 3 hours we restore your hair to its natural state safely without using glues or extensions. For more information, visit at TheHairForLifeCenter. com. See ad, page 9.
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 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 28.
HEART-HEALTHY LIFESTYLE FEBRUARY
30
Jeffrey L Griffin, DC
NABuxMont.com
find out how to be
included
Sensiband
IN THIS SECTION 908-405-1515
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.
Reiki
If a metal does this to your skin... Imagine what it will do implanted inside of your body?
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 28.
Whole Body Yoga Studio
103 E Walnut St, N Wales 215-661-0510 WholeBodyYogaStudio.com
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 2023
31
Stay In The Game with
We are proud to announce the opening of our new office in Parsippany NJ at 299 Cherry Hill Rd. If staying in the game is a priority,
Call 609-570-6980 Today to schedule a free informational call.
Regenerative Medicine
It’s not just for professional athletes any more.
Regenerative Medicine utilizes your own cells, including Platelet Rich Plasma (PRP) to facilitate your body’s natural ability to heal from orthopedic and spine problems that were previously treated with steroids and surgery. We specialize in treating pain in the spine and joints including osteoarthritis. With minimal down time, Regenerative Medicine can help you return to work, sports and activities quickly.
609-570-6980 | info@regenespine.com Offices in Mercerville and Parsippany, NJ & NYC. Stephen J. Roman, Jr., M.D.
RegeneSpine.com