Natural Awakenings Eastern PA-December 2021 by Natural Awakenings Central NJ & Eastern PA

HEALTHY

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HEALING CIRCLES CREATING SACRED SPACE IN SMALL GROUPS

Sugar-Free Holiday Treats PLANET-FRIENDLY HOLIDAYS Keeping the Earth in Mind

Six Ways to Boost Immunity

December 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.

Contents 10 12 AMP UP IMMUNITY Proven Boosters for Good Health

14 CIRCLES OF HEALING

The Power of Gathering in Community

18 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

20 THE SWEET DANGER

OF SUGAR

Ways to Enjoy Healthier Holiday Fare

24 GREENING THE HOLIDAYS

How to Celebrate Sustainably

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

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DEPARTMENTS 6 news briefs 8 health briefs 9 global briefs 10 eco tip 12 healing ways 17 teen voices 18 fit body 20 conscious eating 24 green living 27 yoga corner 29 calendar 30 directory

HEALTHY LIVING HEALTHY PLANET

letter from publisher

A Thank You Letter

n September 2012, my wife, Asta, and I printed our first Natural Awakenings magazine here in central New Jersey. At the time I was in my late 60s and my financial forecast and resources were exhausted. Often my mindset was fear, concern and worry. Yet, as I have often proclaimed—Buddha, God, and all the spirits of all the heavens got together and gifted upon us our new business. It changed our lives in so many ways, and we are so grateful. It's now December 2021 and we are still here. Thanksgiving is only a week away as I write this, and I would like to express my gratitude to all the people that make a difference in our world. I would like to thank Kathy, our managing editor, who guided me into the print business. Without a doubt she is a backbone of constancy and friendship. (Don’t get your ego up here). In addition, to our distributors and everyone that supports the back end of Natural Awakenings–thank you! I would also like to express our gratitude and thankfulness to our readers. You rock! Your feedback, calls, emails and expressions of support have carried us over the last 9+ years. Knowing how much you enjoy reading Natural Awakenings is no doubt a driver for our energy. Readership is everything to us and our advertisers. That is why I would like to ask you to support our advertisers. Without them we would not have a publication to deliver. To our advertisers—we would not be here without you. Your loyalty, support and consistency humbles me. We try but never can say thank you enough. We are so lucky to have established bonds, friendships and business relationships with each of you. We have so much gratitude for your business. Entering into the new year, our thoughts, prayers and mindset are centered around clearing the old, letting go of the past and focusing on our future. We wish everyone peace, and prosperity of life, a 2022 filled with hope, and belief that our future is bright. With much gratitude,

Asta and Joe

BUCKS / MONTGOMERY EDITION Publisher Joe Dunne Publisher@NABuxMont.com • 908-405-1515

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NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

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December 2021

news brief

Directory of Advertisers

Winter Farmers Market in Doylestown

Thank you for being part of our community! Center for Natural Healing

Copper Zap

Dr Bizzaro

Dr Andy Rosenfarb

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Green Meadow Burial

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Journey to the Self

his season the Doylestown Farmers Market (DFM) will host its first ever winter market at The Mercantile in Doylestown. DFM has been a staple of the community for 46 years, providing space for local growers and makers to sell their goods and are thrilled to bring this service through the winter months. Markets will be held from 10 a.m. to 1 p.m., on December 4, December 18, January 15, February 5 and February 19. The regular season core group of vendors will be at every market plus some that will join on select dates. Produce vendors Pan’s Forest and Love Grows CSA have grown vegetables especially for the winter market. Additional vendors include Solrig Farm, Primordia Farm, Perfect Day Coffee, Pie Bird Farm, Carol Cares Aromatherapy, Noshes by Sherry, Marie's Soap, 1 Love Jerk Hut, Jersey Pickles, The Bubbly Goat, Kathy’s Kanine Kreations, Kokoru Ceramics, Ten7 Brewing Co, Colony Meadery, Kaeddie Design, Nord Bread, Tybuk Maple Farm, Mediterranean Delicacy, Wildbird Flowers, BCS Compost, Chestnut Hill Gourmet, Shweat Escape, Fussycutting Quilt Shop, Howe Sharp Mobile Knife Sharpening and The Dog Bone Guy. For a complete list of each week’s vendors visit the website or follow social media @ doylestownfarmersmarket. A weekly newsletter is also available to subscribers. Location: 444 N. Main St., Doylestown. For more information, visit DoylestownFarmers Market.BucksFoodShed.org.

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THE BEST BOOKS FOR KIDS

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Gift Choices that Can Open Up Worlds

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health briefs

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments. A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group. The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

For every minute you remain angry, you give up 60 seconds of peace of mind. ~Ralph Waldo Emerson

Avoid Antibiotics to Lower Colon Cancer Risk

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Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein— also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.” Bucks & Montgomery County, PA Edition

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A clear link exists between taking antibiotics for six months and developing colorectal cancer in the next five to 10 years, report researchers from Umea University, in Sweden. By comparing the records of 40,000 Swedish cancer patients to 200,000 people without cancer, they found that taking antibiotics for at least six months increased the risk of cancer by 17 percent in the ascending colon, the first part to be reached by food after the small intestine. However, no increased risk was found for cancer in the descending colon. Those taking the most antibiotics had the greatest risk, but even a single course was associated with a small, but statistically significant risk increase. “While in many cases antibiotic therapy is necessary and saves lives, in the event of less serious ailments that can be expected to heal anyway, caution should be exercised,” says Umea University researcher Sophia Harlid, Ph.D. ana terevich/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

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Try Damask Rose Extract to Boost Liver Function

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Eat an Avocado Daily to Redistribute Belly Fat

Holy Smoke!

global briefs

Forever Chemicals in Indoor Air

Planting 500 Billion Trees

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The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas. First, the replanting areas are identified using a combination of satellite images and drone-collected data. Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation. The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation. Dendra CEO Susan Graham says, “We need to use technology to scale up our restoration efforts, and the scale we’re talking about is tens of billions of trees every year. We’ll be able to see the ecosystems that we’ve restored from space.”

University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air. PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment. PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression. The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton. According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

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Green Future

Shine On

Large-Scale Solar Power Cost Plummets

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A report from the International Renewable Energy Agency (IRENA) describes a significant decrease in the cost of renewable energy sources compared to 2020, with solar leading the pack by a wide margin. The 10year average adjusted costs of generation for a plant over its lifetime are 85 percent for utility-scale solar; 56 percent for onshore wind; 48 percent for offshore wind; and 68 percent for concentrated solar power. IRENA continues to see drops of between 7 percent and 16 percent in these categories this year. According to the same report, the 62 percent of new renewables added last year had lower costs than the cheapest fossil fuels. New renewables are increasingly competitive against existing fossil fuels. In the U.S., 61 percent of current coal capacity already has higher operating costs. Phasing out these coal plants would start saving money almost immediately. IRENA Director-General Francesco La Camera states that because renewables cost more upfront than keeping old coal rolling, action is needed to make sure emerging economies are not left behind. “We are far beyond the tipping point of coal.” December 2021

eco tip

Sustainable Kitchen

IN THE KITCHEN

Advice for Buying and Storing Food

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As we awaken to the climate crisis, we are called to participate in its solutions. In addition to frequenting farmers’ markets, much can be done at the grocery store and in the kitchen. By adopting these easy practices incrementally, we’ll be living zero-waste lifestyles before we know it. AT THE GROCERY STORE

Food waste is environmentally problematic, producing a significant amount of greenhouse gases. Before entering the grocery store, plan meals for the week and build a shopping list to prevent overbuying. Buy staples like nuts, beans, flours, grains, dried fruit and chocolate chips in bulk, carrying them home in reusable cotton sacks that can be purchased from artisans on Etsy.com. Some grocery stores offer paper bags in the bulk aisle; choose these over plastic and save them for subsequent uses. Many of us have stopped drinking bottled water to ditch single-use plastics. Consider expanding that effort by forgoing packaged products that can be made easily from scratch, including salad dressings, breads, hummus, nut milks, nut butters, jams, tortilla chips and granola. Some food companies employ eco-friendly packaging, setting an example for the rest of the industry. Read labels not just for ingredients, but for packaging practices, too. For example, look for shelf-stable dried goods packaged in recycled cardboard boxes printed with vegetable-based inks. While loose tea is the most sustainable choice, we can also opt for compostable tea bag brands that don’t use strings, staples or individual wrappers.

One of the most elegant and traditional storage solutions is the Mason jar. It’s an inexpensive, reusable, versatile option, not just for canning and preserving foods, but also for storing bulk pantry items or refrigerated leftovers. While paper towels and napkins may be biodegradable, an Earthfriendlier choice is reusable washcloths and fabric napkins that are easily washed in the laundry. Avoid ones that come in plastic wrapping. Darker colors will hide stains better, but if they help save the planet, embrace the stains. Several options exist to avoid plastic wrap and disposable plastic containers, including reusable silicone freezer bags, beeswax wraps, glass spray bottles and stainless steel canisters. Keep and reuse grocery store jars. Soaking them to remove the labels is easy. A bristled, wooden dish brush is preferable to petroleum-based disposable sponges that come wrapped in plastic. They last longer, don’t produce as much bacteria and are capable scrubbers. Use bar soap to avoid plastic dishwashing liquid containers.

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December 2021

healing ways

Amp Up Immunity Proven Boosters for Good Health

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by Ronica O’Hara

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily. In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants 12

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that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage. Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health.

Polish researchers found that rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise. Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension. Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries. Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement. Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts. Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com. December 2021

The Power of Gathering in Community by Linda Sechrist

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis. A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating. With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, 14

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small communities formed around common interests and shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages. “In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’” According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding. Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with

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Circles of Healing

Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.” More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s. “The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm. Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.” From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk. The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life. Having experiences of fellowship and communion with likeminded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels. Linda Sechrist is Natural Awakenings’ senior staff writer. Connect at LindaSechrist.com. December 2021

Ideas for Starting and Maintaining a Circle by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own. While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space

Step One: Set forth a clear intention.

n Encourage and welcome diverse

n One person speaks at a time n Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation. Step Two: Put out the call. After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine. Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history. If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others. Step Three: Meet on a consistent basis. Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources n Decide together how decisions

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

n Speak from your own experiences

and beliefs rather than speaking for others

n Open and close the circle by hear-

ing each voice (Check-ins and check-outs)

FOR MORE INFORMATION, VISIT: New Dimensions Radio NewDimensions.org

Cate Montana CateMontana.com

Mankind Project MankindProject.org

Institute of Noetic Science (IONS) Noetic.org

Jean Shinoda Bolen JeanBolen.com

Douglas Bonar A Center for Wellness ACenterForWellness.net

Circle Principles MillionthCircle.org/circle-resources/ circle-principles 16

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The Center for Mind Body Wellness cmbm.org HeartMath HeartMath.com Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

teen voices

Rolling with the Punches

recently volunteered at a food bank in Troy, New York. I fulfilled customer orders by gathering and bagging their groceries. They were not customers in the traditional sense; they did not have to pay for their food. These community members are allowed to come in once a month and stock up on food for their whole family for free. Three hours of volunteering gave me ample time to consider my own living conditions and reflect on how much I have to be grateful for. I was raised in a home with an abundance of food and never had to go hungry whatsoever. It was a shock to be handing a month’s worth of packaged food to customers, all of which fit into about four shopping bags. My family can fill four shopping bags in our weekly shopping trips. This was a tangible example of a community with residents who cannot afford extra food—they survive on the bare minimum. Despite their disheartening food situation, every single customer who came into

the food bank had a smile on their face. All that they were focusing on was that a group of people were performing an incredibly altruistic deed for them (the food bank owners and all the people who help stock the shelves with food). They were excited to have access to items such as a stick of butter or a box of cereal, which I had always taken for granted. I enjoyed getting to know the food bank owners. I had never met people who are so devoted to uplifting less fortunate members of their community. They have operated this food bank in Troy for years, helping to feed those in need. They are passionate about building relationships with their customers and always ask how they are doing whenever they visit the food bank. They are an exemplary model of generosity and having a positive impact on one’s community. This experience taught me that lightness can exist in dark places. I interacted with customers who, on paper, should be de-

You Are Not Broken! You have the power to heal and You don’t have to do it alone. Step Into Joy Healing Arts LLC

spondent due to their slim food options. In contrast, they were upbeat and exuded an appreciation for the present moment which we all should strive toward. I will remember their attitude of not letting hardship be too discouraging and rolling with the punches. 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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HOLIDAY ZEN

Stress-Free Fitness and Self-Care by Maya Whitman

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing. Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California. Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicagobased wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.” Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When

we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed.

“If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.” For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guiltfree, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness rou-

tine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.” For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare by Christy Ratliff

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run. A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.” This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.” In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.” Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

Hidden sugars are often found where we least expect them. –Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.” “Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.” “Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.” As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate. Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

brent hofacker/AdobeStock.com

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated. Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats. Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugarsweetened beverages with sugar-free options). Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go. Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness. Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads. To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”. Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.” December 2021

Low- or No-Sugar Holiday Treats Baklava Cookie Cups 2 cups unbleached, all-purpose flour 1 tsp orange zest ½ tsp ground cardamom ¼ tsp salt 1 cup unsalted butter, room temperature ¾ cup honey 2 large eggs, room temperature 1 tsp pure vanilla extract

photo provided by allrecipes.com

filling and syrup:

½ cup pistachios, chopped ½ cup honey 3 Tbsp water 2 tsp orange juice 4 green cardamom pods, crushed 1 cinnamon stick

Heat oven to 350° F and grease a 24-cup mini muffin tin. In a medium mixing bowl, combine the flour, orange zest, cardamom and salt. In the bowl of a standing mixer with the paddle attachment, cream the butter and honey for about 1-2 minutes. (The mix will look a little curdled at this point and that’s fine; scrape down the sides.) Beat in the eggs, then the vanilla. Mix in the flour in

two parts. Using a cookie scoop, scoop the dough into the prepared muffin tin and bake for 10 minutes. Remove from the oven; let sit for about 3-4 minutes before using a dowel to carefully press down in the center of each cookie to make a well. Let the cookies cool for about 15 minutes in the tin before removing to a cooling rack to cool completely. In a small saucepan over medium heat, prepare the syrup by combining the honey, water, orange juice, cardamom pods and cinnamon stick. Bring to a simmer and remove from the heat. Drizzle a small amount in the bottom of each cookie cup and then fill with the chopped pistachios. Drizzle more syrup on top of the filled cookie cups. Serve immediately or store in an airtight container for up to one week. Courtesy of the National Honey Board. For more information, visit Honey.com.

Baked Apples

Preheat oven to 375° F. Wash apples. Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan. Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the 22

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oven, and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.) Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme. Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org. roman samokhin/AdobeStock.com

photo provided by allrecipes.com

4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

A Dietician’s Healthy Dark Chocolate Bark This dark chocolate bark recipe is holidaythemed with red, white and green toppings. Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.

Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog. kolesnikovserg/AdobeStock.com

photo provided by allrecipes.com

6 oz dark chocolate ¼ cup raw pistachios ¼ cup dried cranberries 2 Tbsp shredded coconut

Honey Lavender Cookies This recipe was developed after lavender was accidentally weeded from the garden. These cookies are made with honey and whole-wheat flour.

creamed butter until incorporated.

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½ cup butter, softened ½ cup honey 1 egg 1 Tbsp lavender flowers 2 cups whole-wheat flour

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Preheat oven to 350° F. Line baking sheets with parchment paper. Beat butter in a bowl with an electric mixer until creamy. Beat honey, egg and lavender into the

Stir flour, ½ cup at a time, into butter mixture until blended. Drop spoonful of batter onto the prepared baking sheet, about 2 inches apart. Bake in preheated oven until cookies are browned on the bottom, about 15 minutes. Courtesy of Sue B. For more information, visit AllRecipes.com.

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Greening the Holidays How to Celebrate Sustainably by Sandra Yeyati

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Responsible Gift Wrapping

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions. To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes. After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill. 24

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Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc. org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decorations that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require. With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax. The home will smell festive, fresh and healthful.

Thoughtful, LifeAffirming Gifts Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items. Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient. Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, butterflies and other pollinators—greenthumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic

These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife. n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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Yoga Corner

LOCAL

The Gift by Nicole Zornitzer

uring this holiday season and an increasing amount of pressure on people to spend more, have more, do more to feel appreciated or loved, I have taken a different approach on the meaning of a gift. For the past 24 months, I have shared in my writing various yogic philosophies and concepts to help the public understand yoga instead of being intimidated by it. I have shared stories of my life and its challenges; emotional or physical. I have relayed vivid recounts of my adventures on the Appalachian Trail, tales of being a parent, a daughter, a human. The common thread through all these offerings is yoga and how yoga has shaped me to be who I am and what I offer to my community of dedicated followers. Yoga has taught me the art of living in the present moment. Yoga has enabled me to breathe when I felt anxious, cry when I need to release, laugh when joy enters, appreciate those around me, acknowledge my environment and look for the subtle signs that the universe gives each day I rise. Yoga has also enabled me to leave, when necessary, move past energy that I do not want in my life and relinquish the need to control others’ behaviors or actions that are

north wales not in alignment with my own values. When I fuse together all my passages, I have written over these 24 months, I see a collage of a human whose quest is very simple; to understand the why and then share this with others so they don’t feel alone. As I think back to 17 years ago when I decided to go down the path of embracing a yogic lifestyle, I see now that I was looking for more meaning to this existence. I was drawn to the physical and the spiritual aspects of yoga and Ayurveda, which has now evolved to include sound and energy healing. Yoga is an opening into the realm of living life fully with an appreciation for how we care for ourselves and others and in turn how we show up each day, wherever we find ourselves. We also learn to reflect on our past with a deeper understanding as to the why, even if we don’t quite understand it. Our past is what brought us to the now, and in most situations the now is where we want to be. As we all know, there are challenges, there are sad times and there most certainly will be loss. However, what we gain from those situations and how we move forward is what matters most. In yoga, we breathe in new energy

Whole Body Yoga Studio

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

and as we breathe out the old energy, do so with gratitude. I receive a gift each day, the gift of being able to share me. The gift of doing what I love to do. The gift of being who I want to be with no apologies. The gift of making mistakes and learning from them (and then sharing them!). The gift of showing up every day and holding space for others. So, for the holidays this year, my only request is to wake up one more day and then one more day after that, so I can continue to serve as a light for those that may be in darkness and a source of inspiration for those that feel lost. To those that have enjoyed reading this column, I thank you. You are a gift to me and inspire me to continue my journey in 2022. 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.

peace breathe namaste December 2021

Nature’s Virus Killer

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

FRIDAY, DECEMBER 3

FRIDAY, DECEMBER 10

Peter Wentz Farmstead's Candlelight Tours – 5-8pm. Outdoor activities: Watch a campfire cooking demonstration, chat with Revolutionary War soldiers from the 6th Pennsylvania Regiment and listen to Stories from the Eastern Woodland Nations told by Lenape historian Darius Puff. As we prepare for the holiday season, you may run into our Belsnickel looking for misbehaved children while the Colonial Revelers entertain guests with 18th century Christmas carols and more. Free, but pre-registration is required for house tours. All visitors must wear a mask while inside any buildings on the property. Eventbrite.com/e/peter-wentz-farmsteadcandlelight-tours-tickets-196111644207. Peter Wentz Farmstead, 2030 Shearer Road, Lansdale. For information, call 610-584-5104.

Holiday Self Care - Bliss Out! An Afternoon of Aromatherapy, Reflexology and Thai Massage – 4:30-6:30pm. Ready to rejuvenate and restore your body? Receive a 30-minute reflexology treatment with Jennifer Treichel, a 30-minute Thai massage with Brian Fegley, and 30 minutes of aromatherapy and reiki with Patty Ferry. $125. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. For information, call 215-661-0510 or email info@wholebodyyogastudio.com. WholeBodyYogaStudio.com/workshops.

SATURDAY, DECEMBER 4 Bhagavad Gita Study - An Introduction to Yogic Philosophy – 2-5pm. Through questioning, journaling, discussion, and practice, we'll explore the Bhagavad Gita - the essence of all Yogic philosophy. Let's unveil the illusion and seek to find the light within. All welcome. $60. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. For information, call 215-6610510 or email info@wholebodyyogastudio.com. WholeBodyYogaStudio.com/workshops.

SUNDAY, DECEMBER 12 Yoga in Nature – 12noon-2pm. This event includes a yoga practice, nature walk, meditation and photograph with 270-yearold white oak “Legacy Tree” in yoga posture of your choice (optional). Meets at Memorial Grove Park (off Kenas Road, across from Oxford Drive). Led by Linda Brooks. $35. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. For information, call 215-661-0510 or email info@wholebodyyogastudio.com. WholeBodyYogaStudio.com/workshops.

setting within the energy of the December full moon. Jen and Jenni will individually connect to each person with Reiki. Dress comfortably and bring personal props, blankets or crystals you wish or use the studio's props. $45. Members get 10% off. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. For information, call 215-6610510 or email info@wholebodyyogastudio. com. WholeBodyYogaStudio.com/workshops.

ONGOING

thursday 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.

FRIDAY, DECEMBER 17

saturday

Candlelight Full Moon Restorative Yoga & Reiki – 7:30-9pm. Join Jen Treichel and Jenni Mae for this special class, to completely relax, recenter and renew, during this busy holiday season. Meditative postures in candlelight

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.

Wishing you the happiest of holidays and a wonderful new year!

A Positive Path for Spiritual Living Celebration Every Sun. 10:30 am

12/5 we're having potluck after and a video by Delores Cannon! 4443 10th Ave., Temple, PA

UnityOfReading.org December 2021

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 11.

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 7.

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.

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 3.

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 17.

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 11.

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 19.

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 10.

EDITORIAL CALENDAR & MARKETING PLANNER

JANUARY health and wellness

FEBRUARY

heart-centered

living

MARCH

food and nutrition

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 17.

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 13.

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. December 2021

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

Natural Awakenings Eastern PA-December 2021

Articles inside

THE SWEET DANGER OF SUGAR

HOLIDAY ZEN

AMP UP IMMUNITY