Natural Awakenings Dallas-Fort Worth Metroplex Magazine FEB 2022 issue by Natural Awakenings Dallas-Fort Worth Metroplex Magazine

E R F

HEALTHY

LIVING

HEALTHY

PLANET

THE MINDFUL HEART

WHY OUR THOUGHTS MATTER TO OUR HEART

POWER UP YOUR WORKOUTS

A Guide to Protein Powders and Shakes

LIVING IN THE FREQUENCY OF LOVE

GREEN, HEALTHY & SUSTAINABLE IN NORTH TEXAS CITIES: Plano

Love as a Daily Practice

February Dallas Metroplex Edition

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February FOODIE GARDENS

PLANT FOR SPRING into Summer Harvest Seed Outdoors- (O) / Indoors- (IN) February 1 - March 1:

February 1 - March 15:

Potatoes by seed potatoes

Beets by seed (O)

Asparagus crowns

Carrots by seed (O)

Horseradish crowns

Collard Greens by seed (O)

Rhubarb crowns

Kale by seed (IN)/(O)

Broccoli transplants

Lettuce by seed (O)

Brussels Sprouts transplants

Mustard greens by seed (O)

Cabbage transplants

Scallions by seed (IN)/(O)

Cauliflower transplants

Tomato transplants (O)

Chinese Cabbage transplants

mid-February through March

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February 2022

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s I contemplate the fact that everywhere I look these days, I see red and pink hearts, large and small, several questions come to mind. The first is. “Which came first?” Was all the commercial hype of Valentine’s Day preceded by knowledge of the inextricable connection between the physical, body-organ heart and the emotional, body-controlling-mind-controlling heart? (I call that the “inner heart”, the one whose operation we can’t necessarily see, hear or operate on.) I wonder if we spend more on health care for the heart or on Valentine’s Day paraphernalia, and how long people have been trying to find the intersection of heart-organ health and heart-emotional health—and I wonder what our instruction manual has to say about it all. Yes, the heart is our center: physiologically, biologically, emotionally and spiritually. It controls the vast network of the circulatory system, which in turn keeps alive and nourishes the most delicate, yet resilient, sophisticated and valuable machine known to mankind. First medically understood back in 1682 by William Harvey, but also recognized as the center of movement, thought and sensation by Aristotle nearly 2,000 years earlier, the heart has always been identified as the most vital part of human anatomy. I think we all get this. What’s interesting to me, however, is the slowness with which we’ve come to learn, accept and act upon the similar finding that our emotional and spiritual center is also tied up with the heart. It’s just as vital, just as “in control” as the mechanical part of our heart—or maybe the emotional heart is a mechanically functioning thing, as well. Maybe the grand plan was always that the emotional heart would be master of the body—the control center and top of the body-chain. In our instruction manual, the Bible, the heart is mentioned no fewer than 800 times, while the brain is never mentioned. Most clearly in Luke 6:45, our instruction manual lets us know of the preeminence of the emotional heart: “A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.” Therefore, in addition to the usual heart health suspects like blood pressure, cholesterol and exercise, we must pay equal attention to our spiritual and emotional health—albeit they are nowhere near as easy to identify or quantify. In this month’s issue of Natural Awakenings, we asked some of our local heart hospitals, the American Heart Association and holistic nurses about how we can all have more heart-healthy lifestyles and to weigh in on the critical importance of spiritual and emotional heart health. Also, no conversation about heart health is complete without exploring the famous question, “What’s love got to do with it?” In her article “Living in the Frequency of Love,” Marlaina Donato encourages us to live love as a verb—a powerful call to action that inspires and heals. This month we also celebrate everything green, healthy and sustainable in North Texas as we kick off our series looking at what various cities in the region are doing to make sure that it remains a magnet for relocations as people demand a higher quality of life. Our first stop is Plano, one of North Texas’ sustainable standouts, where the community is pulling together to see that the city’s growth enhances their green and healthy offerings. As always, Natural Awakenings is chock-full of timely information that we hope you will find useful on your journey to living a healthier life on a healthy planet. Blessings until next month,

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Contents 16 THE HEART-MIND

CONNECTION

How Thoughts and Emotions Affect Our Heart Health

19 PREVENTION IS KEY TO GOOD HEART HEALTH

20 AFFAIRS OF THE HEART North Texas’ Heart Hospitals on Heart-Healthy Lifestyles

22 TRULY MAKING LOVE

Sex and Intimacy as a Healing Force

24 POWER UP

YOUR WORKOUTS

A Guide to Protein Powders and Shakes

26 GREEN, HEALTHY AND SUSTAINABLE IN PLANO

30 FERMENTING FOR FOODIES

Preserving Food and Traditions

34 SECONDHAND FASHION

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MINDFULNESS GO TOGETHER

DEPARTMENTS 10 news briefs 12 health briefs 14 global briefs 22 healing ways 24 fit body 30 conscious eating 34 green living

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February 2022

news briefs

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he 13th annual Oak Cliff Earth Day will be celebrated from noon to 5 p.m., April 3, at Lake Cliff Park, with the theme of Environmental Justice for All. Vendor registration is open, and pricing for governmental agencies is free, for nonprofits, a booth is $30, for commercial vendors $55 and food vendors $75. Registration includes a table and two chairs. Prices increase by $10 per category on March 7. This grassroots green festival was started in 2007 by local volunteers to educate the community about protecting our planet. In 2018, those volunteers partnered with GreenSourceDFW.org, a local environmental news site, and parent nonprofit Memnosyne Institute to give the event a stronger financial base. Sponsorships start at $100. Location: 300 E. Colorado Blvd., Dallas. For sponsorships, visit OakCliffEarthDay.com/sponsors. For vendor space, email James Harrington at ocedvendor@ gmail.com or visit OakCliffEarthDay.com/vendors. To be a speaker, call Wendel Withrow at 214-287-1046 or email Wendel@GreenSourceDFW.org. To volunteer, email ocedvolunteer@ gmail.com. For more information, email oced@gmail.com.

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As we approach two full years of dealing with the pandemic, many have taken the opportunity to do some serious soul-searching, and many singles have come to the realization that they desire a deeply connected, conscious and loving relationship. To help in their quests, especially during special days this month that usually provide many face-to-face opportunities for potential romance that the health crisis has inhibited, NaturalAwakenings Singles.com is having a Valentine’s Sale from February 10 through 15 with all subscriptions being offered at 25 percent off of regular prices during this period. The platform, a leading holistic, conscious dating site and a venue for eco-conscious and spiritual singles to meet each other, is not a superficial, “swipedy-swipe” app, but a truly “help singles meet their match” dating site. Each member exerts control over which profiles they view and with whom they choose to initiate contact. The detailed profiles allow members to read and learn about potential matches, which makes meeting someone compatible more probable. Further, its new video dating feature has been well received as it allows members to get to know each other before meeting in person.

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2022 Great Backyard Bird Count

ach year, the world comes together for four days from February 18 through 21 to watch and count as many birds as they can find and report them to the Great Backyard Bird Count (GBBC). These observations help scientists better understand global bird populations before their annual migration. Watching birds is a safe and enjoyable activity we can all do during the COVID global pandemic. Participants are urged to comply with all health regulations and guidelines. Watch birds for 15 minutes or more at least once over the four days and count all the birds seen or heard, then use the best tool for sharing bird sightings, such as the Merlin Bird ID app, the eBird mobile app or the eBird website. There are special instructions for group counting. Launched in 1998 by the Cornell Lab of Ornithology and National Audubon Society, GBBC was the first online citizen-science project to collect data on wild birds. Birds Canada joined the project in 2009, and in 2013, it became a global project by entering data into eBird, the world’s largest biodiversity-related citizen science project. For more information and register for a free webinar, visit BirdCount.org.

Texas Master Naturalist Training

lackland Prairie chapter 2022 spring basic Texas Master Naturalist training classes are starting with a limit of 36 students from 6 to 9 p.m., February 9 through May 11. Most classes meet at The Heard Sanctuary and Natural Science Museum, in McKinney. Three classes will be held virtually, with field trips at various locations. Master naturalist trainees must successfully complete an approved training program with at least 40 hours of combined field and classroom instruction though a Texas Master Naturalist chapter. After completing the training, to become a certified Texas master naturalist, the candidate donates at least 40 hours of volunteer service back to the state and community. Trainees can complete their 40 hours of volunteer service and eight hours of advanced training within a year after completion of their initial training. Started in 1997, the Texas Master Naturalist program includes 48 local chapters in 213 counties. They are not only individuals that love nature and offer their time, but also trained naturalists with specialized knowledge of different ecosystems, species, habitats and environmental demands.

Live Fierce—Go Red

he 2022 Dallas Go Red for Women experience will be held at 10:30 a.m., February 25, at Omni Dallas Hotel. Losing one woman to heart disease and stroke is too many. This empowering gathering focuses on preventing heart disease and stroke, sharing stories of people impacted by cardiovascular disease and raising critically needed funds to save more lives. Since 2004, the Go Red for Women movement has educated millions of women about their number one health threat: cardiovascular disease. But now, younger women and women of color are not aware that this threat is real. Good health is a journey, not a destination, and they want to walk hand-in-hand with women throughout their lifetimes as their trusted wellness partner. In 2020, 1,200 people attended the Go Red For Women Luncheon, raising more than $1.8 million. Across more than 100 communities, Go Red for Women campaigns raised $55 million. Location: 555 S. Lamar St. For more information, Go Red gear and tickets, visit GoRedForWomen.org.

Registration fee is $175. Location: 1. Nature Pl, McKinney. For more information, visit txmn.org/bptmn. February 2022

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Two new studies suggest that the right probiotics can offer relief for the 85 percent of pregnant women with nausea and for the 25 percent of fussy newborns with colic. In the journal Nutrients, University of California, Davis researchers reported on a study in which 32 pregnant women that had nausea, vomiting and constipation took a probiotic capsule twice a day. The overthe-counter probiotics formula contained 10 billion live cultures, mainly Lactobacillus. After 12 days, the number of hours participants felt nauseated was reduced by 16 percent, and they vomited one-third fewer times. Constipation was also reduced. Quality of life markers such as fatigue, poor appetite and difficulty maintaining normal social activities also improved. Examining biomarkers in fecal samples, the researchers found the probiotics increased vitamin E and a bile salt enzyme that helps prevent vomiting and nausea. In a second study published in Alimentary Pharmacology & Therapeutics, University of Naples researchers explored whether a particular probiotic strain (Bifidobacterium animalis subspecies lactis BB-12) could help soothe babies with colic, a common gastrointestinal disorder in the first three months of life that studies have linked to maternal postpartum depression, parental guilt and frustration, drug use and long-term behavioral and sleep problems. They found that the probiotic reduced the duration of daily crying by 50 to 80 percent in the 40 infants that received it once daily for 28 days, compared to a 32 percent reduction among 40 babies receiving a placebo. The probiotic also had beneficial effects on sleep duration and on stool frequency and consistency. It increased gut production of butyrate, which positively regulates intestinal transit time, pain perception, the gut-brain axis and inflammation.

Sugary foods and drinks don’t just expand our waistline and hurt our health, they also harm the environment, according to new research from the University of South Australia. Analyzing 20 studies on the environmental impacts of food consumption, researchers found that nutrientpoor foods like sugar-sweetened drinks, alcohol, baked sweets and processed meats account for 27 to 33 percent of food-related greenhouse gas emissions in Australia. Meat, grains and dairy contribute the most emissions, while fruit and vegetables are two of the lowest contributors. In New Zealand, the highest greenhouse gas emitters are meat, seafood and eggs at 35 percent, followed by highly processed foods such as pastries and ice cream at 34 percent. “Discretionary foods have a higher cropland, water scarcity and ecological footprint,” says review author Sarah Forbes. “By 2050, the world’s population is projected to reach 10 billion people. There is no way we can feed that amount of people unless we change the way we eat and produce food.”

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Try Probiotics to Lower Pregnancy Nausea and Soothe Fussy Babies

Eat Fewer Sweets to Save the Planet

Improve Sleep and Lower Anxiety with Black Cumin Oil Black cumin seeds that come from the flowering fennel plant (Nigella sativa) flavor cuisines from the Middle East to the Far East and have been used for centuries to treat chronic and infectious diseases. In a new study in the Journal of Herbal Medicine, Indian researchers report that 15 volunteers with insomnia that took 200 milligrams of black cumin oil after dinner for 28 days experienced significantly better sleep. They fell asleep sooner, slept longer and recorded increases of 82 percent in non-rapid eye movement sleep and 29 percent in rapid eye movement sleep. Stress and anxiety levels were also dramatically reduced.

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health briefs

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Consider Moxibustion to Reduce Chronic Fatigue About 1 percent of the global population suffers from the crippling fatigue, brain fog and joint pain of chronic fatigue syndrome (CFS), yet its origins remain obscure, and medications and therapy have been largely ineffective. A new meta-analysis from China’s Jiangxi University of Chinese Medicine points to moxibustion, a 2,500-year-old practice of Traditional Chinese Medicine, as a possible treatment. It involves burning a cone or stick made of ground mugwort leaves on or near a patient’s acupuncture points, typically on the stomach. Analyzing data from 15 studies of 1,030 CFS patients comparing moxibustion with either acupuncture or medications, researchers found that moxibustion significantly reduced fatigue more effectively than the other approaches and yielded minimal side effects.

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Keep Moving to Sidestep Depression In the early months of the COVID-19 pandemic, people were sitting around a lot more and getting depressed, report researchers from Iowa State University. Analyzing data between April and June 2020 from 3,000 participants throughout the country, they found that people that ordinarily met the U.S. Physical Activity Guidelines of exercising 2.5 to five hours a week reported cutting back their exercise routines by 32 percent when pandemic restrictions kicked in. The same participants reported feeling more depressed, anxious and lonely. In a second study in the following months, people’s mental health generally improved as they adjusted to life’s new rhythms. “But for people whose sitting times stayed high, their depressive symptoms, on average, didn’t recover in the same way as everyone else’s,” says lead author Jacob Meyer, assistant professor of kinesiology. He suggests taking short walks before and after Zoom calls at home, as well as walking around the block before and after the workday to mimic the pre-pandemic commute.

Living A Lifestyle of Wellness?

Gratitude is the most important human emotion. Are you tired of living life with stress and commotion? It’s time to Live a Lifestyle of Wellness. You have the ability to change direction. Stress management, exercise, nutrition and intermittent fasting is for your protection. How do you start and what should you do? Follow me on YouTube, FB and Instagram. The Dr. CBD and Nutrition Education Series will teach you. When you’re in the neighborhood stop by our retail store. There’s a plethora of CBD products to see and you can learn so much more. You will be greeted with kindness as soon as you open the door. If your interested in learning about vitamin supplements and CBD then please allow me to assist you on your wellness journey. I’m Dr. JCHill MD.

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Almond Joy

global briefs

Confined Kitties

Unfettered Felines Pose Toxic Hazard to Wildlife

A study by the University of British Columbia published in the journal Proceedings of the Royal Society B discovered that free-roaming cats are likely infecting other animals with Toxoplasma gondii, the parasite responsible for toxoplasmosis, a disease linked to nervous system disorders, respiratory and heart disease, and other chronic illnesses that can be passed to both humans and wildlife. Conservationists have long emphasized the interconnectedness of human and wildlife health. Forestry adjunct professor Amy Wilson says, “It is important to understand the risk factors for this infection, because toxoplasmosis can have severe impacts on susceptible individuals, but even in healthy individuals, hosts are infected for life.” Researchers analyzed more than 45,000 cases of toxoplasmosis in wild animals using data gathered from 202 studies that included 238 different species in 981 locations around the world. Only wild and domestic cats (felids) can spread the infectious form of toxoplasma into the environment through eggs, called oocysts, in their feces. “By simply limiting free roaming of cats, we can reduce the impact of toxoplasma on wildlife,” reports Wilson. “Domestic cats outnumber wild felids by several orders of magnitude, so when you consider their population size and that they can shed millions of long-lived oocysts intermittently throughout their life, the potential for environmental contamination is considerable.” 14

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A study from the University of East Anglia School of Biological Sciences (UK) published in the journal Nature Communications suggests that our natural environment is becoming quieter and less varied due to changes in the makeup of bird populations. Researchers used annual bird monitoring data collected as part of the Pan-European Common Bird Monitoring Scheme and North American Breeding Bird Survey, plus recordings of birds in the wild, to reconstruct the soundscapes of more than 200,000 sites over the last 25 years. Lead author Simon Butler states, “We’re living through a global environmental crisis with ongoing and widespread declines in biodiversity. This means that the quality of our interactions with nature is likely to be declining, reducing its potential benefits, but this has not previously been examined.” Other groups that contribute to natural soundscapes such as insects and amphibians are also declining, while road traffic and other sources of manmade noise are increasing. Butler explains, “As we collectively become less aware of our natural surroundings, we also start to notice or care less about their deterioration. We hope this study can help heighten awareness of these losses and encourage support for conservation through actions to protect and restore high-quality, natural soundscapes.”

To grow one orange requires 14 gallons of water, a cup of coffee 35 gallons, one potato 100 gallons, a glass of dairy milk 48 gallons and a half-cup of tofu 61 gallons. One almond (technically a seed, not a tree nut) needs about 3.2 gallons to reach maturity; almost 1,300 gallons are needed to grow a pound. The source of almond milk, although positioned as an eco-friendly alternative to cow’s milk, is usually treated with methoxyfenozide, which threatens honeybee health. With a global market of more than $5 billion, the beverage’s footprint is increasingly detrimental to the droughtplagued state of California. Walnuts, hazelnuts and pistachios consume as much water or more, but almonds are in higher demand. The “Eureka” state supplies 80 percent of the world’s almond supply, covering more than 1.5 million acres in the Central Valley. Water from ancient aquifers there is being pumped out for irrigation faster than it can be recharged. According to the California Department of Pesticide Regulation, almond orchards were treated with more pesticides than any other local crop in 2017. Harmful chemicals are sprayed year-round to combat ants, mites, leafrollers, peach twig borers and weeds. Also, fertilizer pollution can spike drinking water with hazardous nitrates. Instead, consumers can purchase milk that is packaged in sustainably sourced and recyclable materials and buy shelf-stable milk to conserve energy from refrigeration.

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Sounds of Nature are Fading

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Nut Milk Carries Hefty Environmental Burden

Silent Spring

Friendly Flights

Super Shader

Carbon-neutral fuels are crucial for making air and sea transport sustainable. Aldo Steinfeld, professor of renewable energy sources at Eidgenössische Technische Hochschule Zürich, and a team of researchers have been operating a mini solar refinery for two years. He says, “This plant successfully demonstrates the technical feasibility of ... converting sunlight and ambient air into drop-in fuels. The system operates stably under real-world solar conditions and provides a unique platform for further research and development.” The technology is now ready for industrial application. The plant will be used to produce synthetic liquid fuels that release CO2 extracted directly from ambient air during their combustion using solar energy. The process yields syngas, a mixture of hydrogen and carbon monoxide, that can be processed into kerosene, methanol or other hydrocarbons. Johan Lilliestam, a research group leader at the Institute for Advanced Sustainability Studies and professor of energy policy at the University of Potsdam, explains, “Unlike with biofuels whose potential is limited due to the scarcity of agricultural land, this technology enables us to meet global demand for jet fuel by using less than 1 percent of the world’s arid land, and would not compete with the production of food or livestock feed.” Given the high initial investment cost, solar fuels will need political support while the price of solar kerosene is high and production capacities are low. This would have little impact on the cost of flying, but would promote the construction of production facilities and lead to lower prices.

When large collections of photovoltaic panels are erected as solar farms on undeveloped land, they can harm underlying ecosystems. As an alternative, large parking lots make use of land that is already cleared and produce electricity close to where it’s needed. Plus, they can also shade the cars. A solar parking facility at Rutgers University, in Piscataway, New Jersey, boasts an output of eight megawatts of electricity. If Walmart converted all 3,571 of its U.S. super center lots, the total capacity would be 11.1 gigawatts of solar power, roughly equivalent to a dozen, large, coal-fired power plants. Most solar installation presently occupy croplands, arid lands and grasslands, not rooftops or parking lots, according to a global inventory published in Nature. Building alternative power sources quickly is important to replace fossil fuels and avert catastrophic climate change, and the process is cheaper and easier to manage by building on undeveloped land than on rooftops or in parking lots. Ironically, putting solar facilities on undeveloped land is often not much better than building subdivisions there. Rebecca Hernandez, an ecologist at the University of California at Davis, notes that developers tend to bulldoze sites, removing all of the above-ground vegetation. That’s bad for insects and the birds that feed on them. The trend to cluster solar facilities in buffer zones around protected areas can confuse birds and other wildlife and complicate migratory corridors.

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Airplanes Soar on the Power of Sunlight

Mucky Luck

Solar Canopies Green Urban Parking Lots

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Peat’s Potential to Forestall Climate Change Although peatlands are often disregarded as anaerobic wastelands, Christian Dunn, a wetlands scientist at Bangor University, in Wales, claims, “Peat is the superhero of the natural world.” Whether they are called moors, bogs, fens, mires, swamps or sloughs, the acidic, low-nutrient ecosystems are the most carbon-dense lands on the planet and can safely store twice as much carbon as all forests combined in one-tenth the landmass for 1,000 years. Climate scientists know the role oceans and forests play in storing carbon and are now coming to appreciate the power of peat and the need to preserve existing bogs and to restore those that have been damaged. On the flip side, carbon already locked up can be quickly released, hastening a warming climate. Because peatlands store an estimated 30 percent of sequestered carbon in 3 percent of the world’s land mass, climatologists call its potential discharge a “carbon bomb”. Human agricultural practices are at the heart of the problem, as about 15 percent of peat has already been lost worldwide. Farmers have been paid to convert peatlands with government tax breaks and cash subsidies. Indonesia, one of the world’s top five greenhouse gas emitters, is clearing peat for palm oil plantations, with farmers burning soil that can smolder for months. Britain, one of the first countries to focus on peat in in a strategy to reach net-zero emissions by 2050, has pledged more than $1 billion by 2025 on peat restoration, woodland creation and management. February 2022

The Heart-Mind Connection How Thoughts and Emotions Affect Our Heart Health by Ronica O’Hara

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oes your wife show you her love?” In a study of 10,000 married men, this question turned out to be revelatory. Among men with high levels of anxiety, a whopping 93 percent that answered “No” developed anginarelated chest pains within five years—nearly twice the rate of those answering “Yes.” This 1976 Israeli study was one of the first to clearly document how emotions affect the physical heart. Today, the research is so vast and compelling that last year, the American Heart Association issued a statement urging that psychological factors be taken into account in cardiovascular care—which may result in doctors asking patients about depression and anxiety as well as testing for blood pressure and cholesterol levels. “What’s on your mind really does affect your heart,” says leading researcher and cardiologist Michael Miller, M.D., author of Heal Your Heart and director of the Center for Preventive Cardiology at the University of Maryland Medical System. “Our hearts require emotional health in order to maintain cardiovascular health.” Two emerging fields are probing the mind-heart connection: neurocardiology, which studies their neurological interplay; and behavioral cardiology, which examines how psychological and social factors lead to heart disease. Increasingly, researchers are documenting that the brain and the heart form an intricate feedback loop that works neurologically, biochemically and electromagnetically to optimize well-being. What hurts one—be it arteryclogging foods or angry outbursts—can hurt the other. What heals one—be it exercising or a good belly laugh—can heal the other. There’s good news in that, says Miller: “You can heal your heart by actively engaging in positive emotions each and every day.”

Unveiling the Heart’s Role

In Western medicine, the heart has been downplayed historically as a pump mechanistically taking orders from a bossy brain, but recently, the heart’s role is being reexamined: With 40,000 neurons, it sends more signals to the brain than it receives. As integrative cardiologist Mimi Guarneri, author of The Heart Speaks, puts it, “The heart is a multilayered, complex organ, possessing intelligence, memory and decision-making abilities independent from the mind.” The electromagnetic field it generates is about 100 times stronger than the brain’s magnetic range and can be detected up to three feet away from the body, report researchers at the pioneer-

ing HeartMath Institute, in Boulder Creek, California. They found that one person’s brain waves can synchronize to another person’s heart and two hearts can synchronize to each other, which may help explain why people are drawn to or repelled by each other. When the heart’s rhythm pattern becomes erratic and disordered during stress and negative emotions, they report, the neural signals traveling to the brain’s emotional centers also get disrupted, hindering clear thinking and reasoning—which may help explain why we make dubious decisions under stress.

The High Toll of Tough Emotions Although scientists debate whether emotions start in the brain, heart or from physical sensations elsewhere in the body, it’s clear through magnetic imaging technology that it’s the brain’s task to process and regulate emotions via the flow of neurotransmitters through the amygdala, hypothalamus, hippocampus, prefrontal cortex and other brain regions. Emotions like anger, fear, grief and anxiety set off a cascade of reactions involving the hormone cortisol and proteins called cytokines, creating an inflammatory response that, if it becomes chronic, can promote the accumulation of plaque in the arteries that can become unstable and rupture, triggering blood clots that lead to strokes and heart attacks. Surveying 25,000 participants in 52 countries, the landmark INTERHEART Study in 2004 concluded that about 30 percent of heart attacks and strokes are due to psychological factors, and ongoing research supports this finding. DEPRESSION. Adults that are depressed are twice as likely to develop heart disease. In one study, moderate to severe depression quadrupled the death rate in heart failure patients. ANXIETY. Researchers have linked chronic anxiety with a 48 percent increased risk of cardiac-related death over 11 years. It has also been shown to be a risk factor for angina, heart attacks and ventricular arrhythmia. SHOCK. A sudden emotional or physical shock, like a death in the family or an earthquake, can trigger stress cardiomyopathy, known as broken heart syndrome, which resembles a heart attack. ANGER. An episode of intense fury—described as “body tense, clenching fists or teeth, ready to burst”—increases by 8.5 times the risk of a heart attack within the next two hours. LONELINESS. Being socially isolated and lonely is linked to a higher risk for cardiovascular death than hypertension and obesity—alarming information since more than 60 percent of Americans report feeling lonely, left out, poorly understood and lacking companionship, according to a 2020 survey.

Boosting Both Brain and Heart “There’s no damage caused by negative emotions that positive emotions can’t heal,” says Miller. A large body of research has shown that cardiovascular disease risk can be reduced by up to half with optimism, a sense of humor, forgiveness, social support, religious faith, vitality, gratitude, altruistic behavior, emotional flexibility and coping flexibility. People that are optimistic are February 2022

MINDFULLY LETTING GO. As studies with police officers, healthcare workers and firefighters have demonstrated, mindfulness training effectively lowers anxiety and depression, even for those in life-threatening situations. “To be present, ever acutely aware of our thoughts, emotions, feelings and how we are choosing to react is critical,” says cardiologist Cynthia Thaik, author of Your Vibrant Heart and the founder of the Holistic Heart Healing Center, in Los Angeles. “Once we are aware of our reaction, the ability to let go—of judgment, doubt, anger, resentment, fear, all our negative thoughts, emotions and feelings—is crucial to our healing process.”

less likely to be rehospitalized or die from heart disease, Finnish researchers report. “For optimal health, maximize the health of both brain and heart. For example, if you eat well and exercise, but are still stressed out, your heart will suffer. Conversely, if you are not stressed out, but overeat and do not exercise, your brain will suffer,” says Miller. Some heart-and-mind-healthy strategies include: DOING THE BASICS. Exercising a half-hour daily and eating a largely plant-based, Mediterranean-type diet that’s low in saturated fats has been found in numerous studies to lower the risk of both cardiovascular disease and cognitive decline. Working with health practitioners to get blood pressure, blood sugar and

LAUGHING A LOT. Many of us have a chuckle deficit in our lives: The average 5-year-old laughs up to 300 times a day, the average adult only four. To lower the risk of heart attack and stroke, find ways to laugh long and hard—such as watching hilarious films or videos on YouTube or TikTok. Physiologically, the endorphins released by a hearty belly laugh bind to receptors that release nitric oxide, relaxing blood vessels.

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BREATHWORK. To bring the mind and heart into a healthy, coherent rhythmic pattern, the HeartMath Institute suggests heart-focused breathing, which involves imagining that we are breathing in through the heart as we inhale in a smooth, comfortable manner to the count of five or six, then breathing out for five or six counts while visualizing that the breath is flowing out of the heart.

inflammation levels under control, perhaps using supplements or medications, is also a key preventive step. GIVING AND GETTING HUGS. Oxytocin, the “love hormone” released from the pituitary gland during touching and hugging, lowers blood pressure and heart rate, and regenerates new heart tissue in animal studies. Proactively reaching out to family, friends, neighbors and co-workers can nurture affectionate ties, but if a human isn’t nearby, even hugging a teddy bear has been shown to release oxytocin—which may explain why 40 percent of U.S. adults sleep with stuffed animals. Owning a dog, but not necessarily a cat, makes us more likely to survive a heart attack, report researchers. 18

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MEDITATION. People that practice meditation are significantly less likely to have a heart attack or stroke, perhaps because it has been shown to lower heart rate, blood pressure, breathing rate, oxygen consumption and cortisol levels. Alzheimer’s expert Dharma Singh Khalsa, author of Meditation as Medicine, advocates kirtan kriya, a 12-minute, daily meditation that includes chanting, finger movements and visualization. Research has demonstrated that it slows cognitive decline, eases depression and increases anti-aging telomerase activity at a cellular level by 43 percent in eight weeks. YOGA OR TAI CHI. In studies, yoga has been shown to lower inflammation and metabolic syndrome markers linked to heart disease and reduce atrial fibrillation episodes. The slow, graceful movements of tai chi reportedly lower blood pressure and strengthen the hearts of people with heart failure. MUSIC. Whether it involves listening, playing an instrument or singing, music has been shown to lower heart rate, reduce inflammation, enable longer exercise periods, ease anxiety after heart surgery and heart attacks, and help stroke victims regain the ability to speak. Choose music of whatever genre inspires joy and sing along for extra benefit, advises Miller. “If your partner is flummoxed by your enthusiasm for yodeling or your neighbor doesn’t exactly approve of your attempts at arias, kindly inform him or her it’s doctor’s orders,” he jokes in Heal Your Heart. Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

blood pressure, cholesterol can often be controlled through lifestyle changes and/or medication.

Body Weight A healthcare provider may ask for waist circumference or use body weight to calculate body mass index (BMI) during a routine visit. These measurements can tell whether we are at a healthy body weight and composition. Being obese puts us at higher risk for health problems such as heart disease, stroke, atrial fibrillation, congestive heart failure and more.

Prevention is Key to Good Heart Health

n important aspect of lowering risk of cardiovascular disease, or coronary artery disease, is managing health behaviors and risk factors such as diet quality, physical activity, smoking, body mass index (BMI), blood pressure, total cholesterol and blood glucose. A healthcare provider may conduct or request screening tests during regular visits. For those that have less than ideal test results, it doesn’t mean they are destined to develop a serious cardiovascular disease. On the contrary, it means they are in a position to begin changing their health in a positive way. Some measurements, such as body weight and blood pressure, are taken during routine medical appointments, and some cardiovascular screening tests begin at age 20. The frequency of follow-up will depend on the level of risk. Individuals may require additional and more frequent testing if they have been diagnosed with a cardiovascular condition such as heart failure or atrial fibrillation, or have a history of heart attack, stroke or other cardiovascular events. Even without being diagnosed with a condition, a healthcare provider may want more stringent screening if there are already risk factors present or a family history of cardiovascular disease. Here are the key screening tests for

monitoring cardiovascular health:

Blood Pressure Blood pressure is one of the most important screenings because it usually has no symptoms. High blood pressure greatly increases the risk of heart disease and stroke. If blood pressure is below 120/80, it should be checked at least once every two years, starting at age 20. If it is higher, a doctor may want to check it more often. High blood pressure can be controlled through lifestyle changes and/or medication.

Fasting Lipoprotein Profile (cholesterol) A fasting lipoprotein profile can be taken every four to six years, starting at age 20. This is a blood test that measures total cholesterol, LDL (bad) cholesterol and HDL (good) cholesterol. More frequent testing may be needed if a healthcare provider finds an increased risk for heart disease or stroke. After age 40, the health care provider will also want to use an equation to calculate the 10-year risk of experiencing cardiovascular disease or stroke. Like high

Blood Glucose High blood glucose or, “blood sugar”, levels put us at greater risk of developing insulin resistance, prediabetes and Type 2 diabetes, which untreated, can lead to many serious medical problems, including heart disease and stroke. For someone that is overweight and has at least one additional cardiovascular risk factor, a healthcare provider may recommend a blood glucose test or also measure glycated hemoglobin A1c levels to screen for Type 2 diabetes (6.5 percent or higher).

Smoking, Physical Activity and Diet Smokers should talk to their healthcare provider about approaches to help quit. Also discuss your diet and physical activity habits. If there’s room for improvement in diet and daily physical activity levels, ask them to provide helpful suggestions. The American Diabetes Association recommends testing for prediabetes and risk for future diabetes for all people beginning at age 45 years. If tests are normal, it is reasonable to repeat testing at a minimum of three-year intervals. For more information, visit the American Heart Association at Heart.org. February 2022

Affairs

— of the —

Heart

ccording to the American Heart Association, someone in the United States has a heart attack about every 40 seconds. Heart disease also encompasses high blood pressure and more. It’s a big problem that does not always exhibit obvious symptoms, so awareness and prevention are important factors. Natural Awakenings asked three Dallas-area heart authorities about their views in the month of Valentine’s Day, when hearts are always in vogue.

Jeffrey M. Schussler, M.D.

, at Baylor Scott & White Heart and Vascular Hospital, says, “We’ve continued to see the incidence of heart disease increase over the last few years. We were hopeful, with the reduction overall in tobacco use, that this would not be the trend, but we’ve seen an increase in heart disease nationwide, due largely to the epidemic of obesity, diabetes and hypertension.” He advises, “In patients with risk factors for heart disease, symptoms of chest pain (often described as ‘burning’ or ‘aching’ in their chest) should be concerning. Symptoms which seem to come on with exercise should be brought to the attention of a physician.” He suggests three lifestyle changes to prevent or mitigate heart disease: tobacco cessation, regular exercise and weight loss. “There is very good data to show that neither vitamins nor supplements afford any type of cardiovascular benefit,” notes Schussler. Given how much time, effort and funds patients spend on these, it would be best if these were steered clear of. My general recommendation is that if your healthcare provider didn’t suggest you take it, don’t.” He describes how placing stents in severely narrowed arteries continues to advance. “For patients with heart attacks or chest pain due to blockages, we can safely and quickly improve symptoms, and in some cases, save lives. We’re exploring new ways to open arteries without stents, and have started utilizing robotic technology to help more precisely place stents. Additionally, in the very sickest of patients, ECMO [extracorporeal membrane oxygenation] has shown to be life-saving, keeping people alive who would otherwise perish from severely damaged hearts, heart attacks or sudden cardiac death. For more information, visit BSWHealth.com. 20

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Owais Idris, M. D.

, an interventional cardiologist at Texas Health Presbyterian Hospital Plano and Texas Health Hospital Frisco, observes, “The incidence of heart disease has increased significantly as Americans have become more sedentary, while stress levels have gone up. To make things worse, COVID-19 has become a significant strain on the healthcare system, and we are seeing many younger patients without any medical conditions have COVID-19-related issues such as post-COVID-19 tachycardia syndrome.” He cautions, “Just like in many other diseases such as cancer, early diagnosis is key. If you feel that something is wrong or that you should be seen by a physician, then listen to your inner self. Heart disease has many risk factors, but the biggest preventable one continues to be smoking. His lifestyle strategies are simple. “I know it’s cliché, but physical activity, diet and addressing your risk factors are the main ways to prevent heart disease. If you are living with diabetes, then controlling it should be your number one priority. If you’re a smoker, quitting smoking should be your most urgent lifestyle change. Increasing your activity level will not only prevent heart disease, but if heart disease is present, it will help to unmask it.” As for medical advances, he states, “We are delivering world-class cardiac care right here in North Texas by dealing with heart disease in new and innovative ways. We are replacing and repairing heart valves without cutting people’s chests open, repairing blockages in patients who are not good candidates for open-heart surgery by using mechanical circulatory support

pumps and removing or dissolving blood clots in lungs and other vessels using minimally invasive devices and techniques.” For more information visit TexasHealth.org. n

Medical City Heart Hospital

, in Dallas, notes that more research and education is being done around heart disease and heart failure, which means that patients are able to get treated earlier when they’re not as sick. This allows for a greater chance of prevention Hypertension, or high blood pressure, is the number one risk factor for several heart disease-related disorders. It’s often called the “silent killer”. Many people do not know they have high blood pressure. The added strain on the heart can lead to heart failure or other problems. The second biggest risk factor is high cholesterol, which can raise the risk of heart disease, stroke and other health problems. Nearly one in three American adults has higher than the recommended cholesterol levels. Other risk factors include diabetes and obesity. Recommendations include scheduling regular wellness exams

and sharing family heart health history with a doctor, as well as focusing on risk factors we can control, such as maintaining a healthy weight, eating right, exercising regularly and quitting smoking. According to the U.S. Surgeon General, secondhand smoke can increase the risk for heart disease and stroke by up to 30 percent. Harvard researchers found five key lifestyle areas that can have a positive impact on health and longevity. Study subjects that practiced these habits at age 50 enjoyed significantly longer lives than those who practiced none of them: 14 additional years for women and 12 for men. They were also far less likely to die prematurely from cancer or cardiovascular disease. They are: maintain a healthy weight; get moving; eat a healthy diet; quit smoking and drink in moderation. For more information, visit MedicalCityHealthcare.com.

Tips to Improve Hearth Health

healthy heart starts with decreasing stress that can appear as anxiety, pressured thinking and worry. It increases blood pressure and can cause heart disease or other health problems. Here are five tips to create heart-centered health:

n Remember that no matter where you are or what you’re doing, you can only do one thing at a time. n Notice that we can feel our thoughts in our heart. Thoughts and feelings are connected. n Slow down long enough to notice this and take the time to do what needs to be done first. By doing this, you can move through your list more quickly. n The result is slowing down to the speed of life. From here, there is a feeling of connection while enjoying our work, friends and family. The side effect is a natural decrease in stress. n Living life in the present moment improves our heart health naturally. Heart-centered health starts with decreasing our stress and becoming present in our life. The result is an increased feeling of connection and compassion for ourselves and others. Teresa Walding and Lynn McCright are the owners of Advancing Holistic health. For more information, visit AdvancingHolisticHealth.com. February 2022

healing ways

Truly Making Love Sex and Intimacy as a Healing Force

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by Marlaina Donato

Dallas Metroplex Edition

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Stripping Down to Basics A few lifestyle adjustments can do wonders for worn-out romance. Quality sleep itself can be a potent aphrodisiac. Women are more likely to be “in the mood” after a good night’s sleep, even with just an extra hour of shut-eye, according to a 2015 pilot study in The Journal of Sexual Medicine. Therapist Kurt Smith, clinical director of Guy Stuff Counseling and Coaching, in Roseville, California, advocates limiting phone use and engaging in non-technological activities. “Phones have moved from being used as a communication device to becoming many people’s connection to the rest of the world. Unfortunately, when used as such, they pose a threat to the emotional connection with our partners,” he says. “With all distractions removed, sit on the sofa, face each other and talk. This suggestion can make many people very uncomfortable, because they have no idea what they’d say to their partner. Actually, talking to your partner without a purpose other than to just listen and connect with each other has become rare.” An element of fun can go a long way in the quest to stay connected. “Approach your sex life like a science experiment or an art project instead of a math problem,” says Jamie Elizabeth Thompson, a holistic intimacy expert in Austin. “It’s an exploration with no one right answer. Attitude is important when it comes to sex because people can take it so seriously and place crippling pressure on having this fantasy Hollywood sex life.”

Aphrodite’s Plate Feel-good neurotransmitters like dopamine, serotonin and oxytocin all contribute to the pleasure response, and sharing luscious food with a lover can be sensuous, as well as endorphin-friendly. Nutritious foods such as almonds, walnuts, asparagus and avocados support reproductive health, and a dessert of dark chocolate and honey-drizzled fruits like berries, figs and cherries can support libido in both women and men. Nixing excessive alcohol and sugar is also a good romantic investment.

icate and manage uncomfortable thoughts and emotions,” explains Smith. “Many men have no idea what they’re missing because they’ve never had an emotionally intimate relationship without the negative influence of porn. Porn makes sex self-focused, rather than what it’s supposed to be, which is the intimate connection of two people. Porn is selfish, rather than loving, giving and sharing with a partner.” Thompson attests that lovemaking can help us align with the divine, especially “when people have reverence for the power of their erotic life force. When people open their view of what sex is, it can become an act of worship.” Love prompts us to become more ourselves. “When erotic life force is flowing freely, the body is vital and the system is turned on. When channeled properly, this energy is highly creative,” muses Thompson. “It’s the fuel of your vehicle, the charge of your battery, and when you are full on life force, it organically overflows into service.” Marlaina Donato is an author and composer. Connect at WildflowerLady.com.

Fun Homework for Couples From Kurt Smith: Remain connected by having “no-tech nights”. Try turning all devices off for an evening and find something to do together that doesn’t require them. This could be watching a movie, playing board games (yes, they still exist), going out for dessert, etc. It can be fun to brainstorm creative, low-cost ideas. From Jamie Elizabeth Thompson: Journal about why sex and intimacy are important to you, how it serves the rest of your life and what you see available through having a consistent, potent, deep, hot erotic life. Share this vision with your partner and keep it somewhere you see it often. Knowing why something is a priority makes you far more likely to follow through. Flirt with each other. Couples who flirt their way through their communication fight much less. Flirting creates a playful, fun flow of energy between you. It’s a way of keeping the fire stoked so you’re not completely restarting from cold coals every time you want to heat up the house.

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ntimately connecting with a loved one is one of life’s most precious gifts, but it’s easy to lose sight of our innate sensual energy in the maze of the mundane. Through lovemaking, we can harness our life force, and according to abundant research, reduce the risk of heart disease, lower blood pressure, manage pain and improve brain health. A significant correlation also exists between higher ejaculation frequency and a reduced risk for prostate cancer later in life, Boston University researchers report in European Urology. Making love is also good for boosting our natural immunity. College students that engaged in amorous activity once or twice a week—especially with long-term partners—had 30 percent higher levels of the antibody immunoglobulin A in their saliva, concluded research by Wilkes University, in Pennsylvania.

Partnership as Sacred Deep relationship is only possible when we are willing to be vulnerable. “Porn is a drug that people unknowingly use to self-medFebruary 2022

fit body

POWER UP YOUR WORKOUTS a guide to protein powders and shakes by Maya Whitman

rotein, from the Greek proteios, means “primary”, which sums up its vital role in the human body. Its structure of amino acids enables myriad bodily functions, from repairing and building tissues to creating biochemical reactions that form enzymes, hormones and neurotransmitters, and maintaining pH and fluid balances. When we fortify our diet with digestible, nutritionally dense, non-meat protein, we also amp up our fitness efforts, enhance immunity and offset premature aging. Whole-food and plant-based proteins like pea, quinoa and chia seeds are also strong allies against Type 2 diabetes, research shows.

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The Protein Promise

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Whipping up a protein drink before or after a workout can foster muscle and joint integrity, and it can nourish soft tissue after injury. “Protein is vital for muscle synthesis. An individual who exercises at a higher intensity should focus on getting more protein in their diet to aid in better recovery,” says Hannah Davis, a personal trainer and owner of Body By Hannah, in Cleveland, Tennessee. “Protein is also important in overall nutrition to better balance hormones that control hunger, blood sugar and mood.” Dominic Kennedy, a Los Angeles trainer and the creator of The Dominic Effect health and fitness app, concurs. “Protein is considered a ‘macronutrient’, which means we typically need a large amount to stay healthy. Certain protein powders can be very healthy for you and help to build and repair tissue.” The average daily protein requirement for adults is 50 to 70 grams, but can be higher during times of stress, injury, illness, pregnancy or breastfeeding.

Vegan fitness and nutrition coach Karina Inkster, in Powell River, British Columbia, gives a nod to protein shakes for their convenience, but advises, “Just make sure you’re not relying just on protein powder to hit your daily protein.” She highlights the importance of diet diversity with other protein sources like tofu, tempeh, legumes, nutritional yeast, nuts and seeds.

Choosing Nutrition, Nixing Added Sugar Thirty years ago, heavily sweetened, incomplete protein powders seemed to be the only game in town. “Nowadays, we have countless plant-based options for protein powders—pea, rice, soy, hemp, pumpkin seed, quinoa … the list goes on,” says Inkster. “I like to stick to the basics, as I have a lot of serious food allergies. I go with brown rice and/or pea protein. Single ingredients, no flavors and no sweeteners.” For Kennedy, shakes and powders with sugar and dairy can contribute to bloating and store fat in the body, “which we need to work harder to burn off. I cannot stress the difference this has made in my body once I gave it up years ago. Not only do I look better physically, but most importantly, I feel better on the inside. Sugar is highly addictive and can also affect your mood.” Davis prefers sourcing her protein requirements from whole foods, but recommends whey-based powders when her clients want a reliable power shake and can tolerate it well. Protein-to-carbohydrate ratio is paramount, especially for those with weight-loss goals or blood sugar instability. Reading labels is important, especially when food intolerances are an issue. Kennedy recommends experimenting with various protein sources. “If you are using whey protein and having trouble digesting it, it may just be a lactose intolerance. Trying one that is plant-based could be a game-changer.” Among Inkster’s clients, brown rice and pea protein powders score high for digestibility and assimilation.

Fortifying Additions From antioxidant-rich pomegranate powder to blood-sugar-supportive monk fruit and adrenal- and thyroid-nourishing maca, nutritional extras abound. However, Inkster notes that supplemental products marketed as superfoods, including collagen, do not necessarily pack a powerful punch to an already nutrientdense diet. “When we ingest collagen or a vegan alternative, this protein gets broken down into amino acids in the exact same way as any other protein we eat.” Kennedy points to super-green and pomegranate powders as ways to help the body combat chronic disease. “It’s a great way to get more greens and vegetables and in turn, promote a healthy immune system. We could all use more of that.” Davis reminds us that one person’s nutritional ally can be another’s bane. “Supplementation is very personal. I always encourage focusing on a whole foods diet that includes a lot of variety to create a micronutrient balance in the body and then experiment with some supplements to see how they may help.”

Guide to Protein Powders Protein supplementation is an $18 billion global industry, so sifting through options for our own lifestyle and constitution can be daunting. These descriptions of protein powder sources may help: CHIA SEED : vegan and naturally gluten-free; heart-healthy, supports bone health and enhances insulin sensitivity; supports healthy weight loss due to fiber content; natural source of calcium (average protein percentage: 12 to 16 grams per scoop) EGG WHITE: lowers risk of cardiovascular disease and lowers blood pressure; improves muscle repair; cholesterol-free (average protein percentage: 25 grams per scoop) HEMP SEED: vegan and naturally gluten-free; easily digestible, nutrient-dense protein containing all essential amino acids; helpful in reducing inflammation and contains healthy fats and antioxidants (average protein percentage: 15 to 20 grams per scoop) NON-GMO PEA: vegan and naturally gluten-free; builds muscle mass and improves tone; contains all essential amino acids; promotes satiety and a natural source of iron (average protein percentage: 20 to 25 grams per scoop) ORGANIC BROWN RICE: vegan and naturally gluten-free; aids in muscle recovery, helps to burn fat (average protein percentage: 25 grams per scoop) PUMPKIN SEED: vegan and naturally gluten-free; alkalizing and high in zinc; lowers risk of certain cancers and improves reproductive and intestinal health (average protein percentage: 22 to 35 grams per scoop) WHEY (COW- OR GOAT-SOURCED): builds muscle mass via anabolic hormones like insulin; goat whey offers high nutrition and protein with fewer sensitivities than cow’s milk (average protein percentage: 25 to 30 grams per scoop)

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com. February 2022

Green, Healthy and Sustainable In Plano by Minnie Payne

atural Awakenings Dallas begins a new series this month about what’s happening in North Texas cities to secure, promote and invest in their communities to insure the best quality of life for their residents and choices for citizens. We kick it off with the city of Plano. Perhaps precipitated by the COVID-19 pandemic and all its trappings and unintended consequences, our 26

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culture is in the midst of heightened awareness and concern about the quality of our lives and the intersection of the environment, health and lifestyle. This has been of concern to many cities as they vie for new businesses and the people and economic resources they bring with them. Now with environmental consciousness, social responsibility and global health concerns ruling the day, it’s instructional to

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see and appreciate what’s being done to help North Texans live the green, healthy and sustainable lifestyles they want. Plano, a Dallas Metroplex city that as of January 1, 2021, had a population of 286,980 is the ninth most populous city in Texas. It transformed itself from an agricultural town on the Blackland Prairie to a vast financial commercial hub with huge parkland and a varied food arena. Because of its numerous companies like Toyota, unemployment stands at 4.2 percent and housing is affordable; Plano’s median home price of $271,300,

puts the American dream within reach for many middle-class first-time homebuyers. Studies show that COVID-19 is forcing some seniors into early retirement and needing reasonable housing. Affordable housing exists and the lowest effective tax rate for a Plano retiree with an income of $50,000 is 16.33 percent. Plano ranks eighth for housing costs as a percentage of income at 20.02 percent. A plus—Plano is a relatively safe city, finishing in the top 10 for both violent crime (148) and property crime (1,683) per 100,000 residents. Whether young or a senior, Plano residents have much for which Mark Isrealson to be proud of when it comes to environmental issues. City Manager Mark Isrealson takes great pride in his city and its efforts to positively contribute to green, healthy, sustainable living. When it comes to what drives city leaders/residents, he says that the most important thing that

Plano is doing is the variety of offerings that Plano citizens and businesses can participate in to impact the community and its environment. Parks/nature and assets/greens space is a big deal with any city, and Israelson says that for many years, Plano has made it a priority in fulfilling a parks master plan that includes green open spaces. Plano is also a Tree City USA. In a partnership between the city and community, Plano residents enjoy and profit from a planned community garden. “Live Green in Plano”, the major facilitator of the City’s’ Sustainability and Environmental Services department, offers master gardener and master composter classes. Plano has a recycling program with residential, commercial and demolition components, and an active composting of yard and food matter which becomes Texas pure compost. Solar energy, part of Plano’s Live Green Program, is under the direction of a citizens’ group that helps residents understand their solar options, such as charging stations are at various Plano locations, including libraries, city hall and other city facilities. Water conservation data shows a

monetary effect for Plano citizens. A strong partnership with the Plano Independent School District exists by supporting educational programs. Plano promotes green, healthy sustainable living by showing efficiency in its approach to the environment and making sure that its green programs meet the needs of the city. New potential businesses consider a city’s green, healthy and sustainable efforts, and to meet those demands, Plano stresses green living as one of the elements of the overall quality of life that make up its community. Plano Chamber of Commerce President and CEO Kelle Marsalis states, “The quality of a place is what new businesses look for and when they choose where to build, move or expand a business this is at the top of their list. We stress to potential businesses that we are fortunate to live in a city that values the future of our planet and sustainable practices, making our business community one of the best quality locations in the nation. Plano continues to lead categories for greenspace, park, livability and affordability This makes our community a great place in which to live, work and do business for generations to come.” Plano Mayor John B. Muns says, “I, too, am also proud that Plano residents are receptive and actively engaged in green living, as shown by their participation in sustainability projects and environmental education. For example, in 2021 volunteers donated more

February 2022

than 13,000 hours toward green living projects. And for the last fiscal year, over 5,000 people of all ages took part in environmental education classes.” He adds that Plano’s approach is very comprehensive and goes back several years. “In 2015, Plano moved forward in viewing that sustainability is key in a more holistic way, (i.e., we began to look at economic and social factors that contribute to a sustainable community). Therefore, it isn’t surprising that we scored a four out of five-star rating from LEED when they looked at our standards toward sustainability. We continue to provide data-driven decision-making and constant improvement that allows progress. Focus areas are natural systems and ecology, transportation and land use, water efficiency and materials and resources that provide a high quality of life for Plano residents.” Plano Director of Environmental Health & Sustainability Rachel Patterson

beams as she explains that the sustainability and green living programs exist now for the benefit of today’s residents and long-term for future generations. “Leaving enough resources behind to support future generations is at the crux of what we do in our sustainability and environmental education

programs. ‘Grateful’ is an understatement for the enthusiasm our residents show in this effort.” Plano Live Green volunteers Meera and A. J. Angus know the importance of green, healthy, sustainable living and count it a privilege to do their part. Their favorite way to “live green” is backyard composting, which allows them to not throw away food waste and end up with compost for their garden. Other items such as certain paper products, dried leaves and pet hair are

also composted. Meera suggests to citizens that are unable to compost at home, Plano offers options for paid pick-up and drop-off services that keep food waste out of landfills. Larry Howe, another Live Green volunteer, and his wife Donna, are longtime recyclers and big advocates for renewable energy. “We installed solar panels, and I’m proud that Donna and I can do our part in helping communicate to the city of Plano the importance of green, healthy, sustainable living,” he says. Howe shares that he is excited that Plano is continuing its leadership position with its vision for a community-wide greenhouse gas emissions goal of carbon neutrality by 2050, as outlined in their Cleaner Air Reduced Emissions document released in May 2020. Meera, Angus and Howe are among the thousands of Plano residents doing their part toward green, healthy, sustainable living. If the world follows their examples, future generations will have less to be concerned about. We can all do our part. Please let us know what you think and feel free to tell us what’s happening in your city. Email us at Editor@NADallas.com.

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conscious eating

Fermenting for Foodies Preserving Food and Traditions by April Thompson

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f fermented food is a trend, it’s the oldest one on the planet. More and more people are rediscovering the time-honored foodways of fermentation to promote health, boost flavor and preserve the bounty of the seasons. “There is huge potential to use high-quality fermented foods to enhance our health and well-being,” says Sandor Katz, a so-called “fermentation revivalist”, in Liberty, Tennessee, and the author of several bestselling books on fermentation, including the newly released Sandor Katz’s Fermentation Journeys: Recipes, Techniques, and Traditions from Around the World. Katz caught the fermentation bug after moving from New York City to rural Tennessee in the 1990s and being faced with the “positive problem” of an overly plentiful garden to preserve. He’s since wandered the globe teaching and learning about fermentation traditions, from Korea’s spicy kimchi to Mexico’s funky pineapple tepache drink. Fermentation is defined as the chemical breakdown of a food by bacteria, yeasts or other microorganisms. An estimated one-third of all foods are fermented, including coffee, cured meats, cheese, condiments and chocolate. Pickles and yogurt are traditionally fermented through lactic acid bacteria, while beer and bread are typically fermented through yeast. Kombucha, an ancient tea drink, is made using a symbiotic culture of yeast and bacteria. Pascal Baudar, a Los Angeles writer, instructor and self-proclaimed “culinary alchemist,” turned to fermentation techniques to preserve the precious wild ingredients of the fleeting seasons. His books and workshops cover unusual

Fermentation transforms the nutrients in food in several ways, Katz explains. In a process known as predigestion, it breaks macronutrients down into more digestible forms (think proteins turned into amino acids) and renders minerals more bioavailable. Gluten, too, is broken down by fermentation, he says, as are potentially toxic compounds in foods such as cyanide and oxalic acid. The process also releases vitamins B and K and other micronutrients as metabolic byproducts. Fermentation reduces the short-chain carbohydrates that are poorly absorbed in the small intestine and are prone to absorb water and ferment in the colon, causing gas and bloating. Found in wheat, beans and other foods, they can pose digestive problems for people with irritable bowel syndrome and other conditions, says Tayler Silfverduk, a registered dietitian nutritionist in Columbus, Ohio, specializing in celiac disease. “The most profound nutritional benefit of fermentation is the live bacteria itself. You are ingesting a rich biodiversity of beneficial bacteria that can potentially improve immune function,” says Katz, an AIDS survivor who considers fermentation an important part of his healing process.

No Starter Required “There is nothing you can eat that can’t be fermented, but the easiest and safest place to begin is with vegetables,” which need no special equipment or a starter like sourdough, kefir or kombucha, says Katz. To make sauerkraut, for example, simply shred cabbage, lightly salt and season it, and submerge it in a jar under its own juices, “burping” it daily for a week to 10 days to release the fermentation gases. Katz and Baudar both like to debunk myths that fermenting foods is difficult or dangerous. “You don’t have to sterilize everything or have precise laboratory control conditions. People have been practicing fermentation for years, and they began before they knew bacteria was a thing. To the contrary, fermentation is a strategy for food safety,” says Katz. While yeast or mold can grow on the top layer that is exposed to oxygen, Katz says “a lot of sauerkraut is needlessly discarded. Most such growth is harmless and normal, and can be skimmed off the top.” Baudar, a University of California Master Food Preserver, has kept foods he’s fermented for up to three years and only once encountered mold. “You need to work with the ferment,” he says. “That means regularly burping it, then shaking or stirring to promote the acidity that prevents bad bacteria from taking hold.” “If it looks or tastes bad, throw it away,” he adds. “Some of my early experiments tasted horrible, but I just took my failures as learning and kept experimenting. The more you understand the 31

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Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Fermented Pickled Carrot Sticks YIELD: 1 QUART-SIZE JAR OF PICKLES 2 sprigs fresh dill 1-2 cloves garlic 2 lb whole carrots 1 Tbsp sea salt 1-2 cups distilled water Wash and peel the skins of the whole carrots. Cut the peeled and washed carrots into carrot sticks. Peel and finely slice the garlic cloves. Wash and dry 2 sprigs of dill. In a wide-mouth, quart-size jar, pack in the carrot sticks. (Tilt the jar to locate more places to squeeze in the sticks.) Add in the sea salt, then the sliced garlic and sprigs of dill.

photo provided by Tayler Silfverduk RDN

Fermentation with Benefits

fermentation process, the more you can play with it creatively and push the envelope.”

Cover the ingredients with distilled water (Be sure to leave about an inch of free space from the waterline to the opening of the jar.) Place an airtight lid on the jar and let it sit for a week or until the carrots have reached desired taste. Make sure to burp the jar at least every two days while fermenting. Once the carrot sticks have reached their desired taste, place the jar in the fridge for storage. Enjoy. Notes: If using organic carrots, leave the skin on and just wash the carrots very well before chopping into snacking sticks. When burping the jar, use this time to check on fermentation to make sure it’s growing healthy. Look for bubbles on top of the water and along the water line. Seeing mold is a sign that good bacteria is struggling to start a culture and we may need to try again. Courtesy of Tayler Silfverduk, registered dietitian nutritionist.

nataliya vaitkevich/Pexels.com

culinary territory, like fermented and aged vegan cheeses from acorns and “seaweed” made from fermented broadleaf plantain, a common weed, using methods he’s studied and perfected. “I investigate new and lost flavors, and conserve them as gourmet foods through preservation,” he says.

Curry Kraut YIELD: 1 QUART 2 lb organic cabbage head 2 Tbsp sea salt ½ cup organic yellow onion, thinly sliced ½ cup shredded carrot 6 cloves garlic, minced 1 Tbsp fresh, grated ginger (1 Tbsp ground powder alternative) ½ Tbsp ground coriander ½ Tbsp ground cumin ½ tsp ground cayenne pepper ½ tsp ground turmeric ½ tsp curry powder ¼ tsp black pepper ¼ tsp cinnamon First, rinse all of the produce. Then peel the outer layers off the cabbage, saving a couple of the cabbage leaves. Cut the cabbage in half (through the core), then in half again, then core the cabbage by placing wedges up vertically on a cutting board with the core touching the board and holding it at the tip. Position the knife at the start of the core and slice downward, cutting off the hard portion. Place the cabbage on a flat side and slice shreds to desired thickness (about ¼ inch). Start at the tip and work down. Thinly slice the onion and then shred carrots using a cheese grater.

photo provided by Tayler Silfverduk RDN

Place it all into one very large or two non-reactive bowls (not metal). Pour the spices on top. Massage the mixture of veggies and spices until a lot of brine has been created and the mixture has shrunk down to about half its original size.

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Take the massaged veggies and spices, and start packing them into a 1-quart fermenting jar with an airtight lid. (The packing will help bring the brine to the sur-

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face.) After every scoop that’s put into the jar, pack it down with a fist. Leave several inches at the top of the jar. Fold up the saved cabbage leaves and put them on top of the cabbage in the jar. (Make sure the brine goes over the top of the cabbage leaves.) Place the weight—either a fermenting weight or rocks inside of a bag—on top of the cabbage leaves. Leave about 1 to 2 inches at the top of the jar. Close the jar’s lid and put it in some sort of basin (I use a casserole dish) to catch the brine that comes out. The brine will come out of the jar because the cabbage will swell during the fermentation process, and the basin will catch the brine instead of it spilling onto counters. Notes: Over the next few days, the mixture will turn into curry kraut through a lacto fermentation process. Bubbles and the bright green cabbage will become yellow. How long to wait depends on the level of sourness desired and how warm the house is kept. Check the curry kraut for taste. It’s good to check after about three to five days to see if it’s sour enough. It’s also good to do a quick check for mold. It’s likely a white, scummy-type substance will form at the top of the brine; this is okay and part of the process. It can be scraped off or left there. When curry kraut reaches desired taste, take out the cabbage leaves and the weight, close the lid and put it in the fridge. Make sure to start with a clean surface and utensils. Dirty supplies can mess with the bacteria in the fermentation. Courtesy of Kyrie Luke, Healthfully Rooted Home.

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Pineapple vinegar, vinagre de piña, is delicious and super-acidic. Many Mexican recipes call for pineapple vinegar, although it can be used in place of any kind of vinegar. Since this uses only the skin of the pineapple, we are eating the pineapple flesh. This recipe was inspired by a recipe in The Cuisines of Mexico, by Diana Kennedy. YIELD: 2 CUPS/500 MILLILITERS 2 Tbsp sugar Peel of 1 pineapple (organic, because the skin is used; overripe fruits are fine) Combine the sugar with 2 cups/500 milliliters of water in a jar or bowl. Stir to dissolve. Coarsely chop and add the pineapple peel. Use a small plate to weigh down the pineapple and keep it submerged. Cover with a cloth to keep flies out.

siriwan/AdobeStock.com

Ferment at room temperature. Stir daily while the pineapple peels are in it. Strain out the pineapple peels and discard after about one week when the liquid is darkening.

Rosy Raspberry Soda YIELD: 2, RESEALABLE, 1-QUART-SIZE AND 1-LITER PLASTIC BOTTLES ½ cup/70 grams raspberries Juice from ½ lemon 2–4 Tbsp honey 1 tsp rose water Yeast Combine and blend. Place all the ingredients except the yeast in a bowl with a bit of water and mash together with a fork, or put them all in the blender. Divide between two, 1-quart/1-liter bottles. Top off with warm water. Add yeast. Sprinkle about ¼ tsp bread or champagne yeast into each bottle. Let it sit for a few minutes, then shake the bottles to dissolve and distribute the yeast. Let ferment on the counter. Check the carbonation after a few hours. Bleed carbonation by gently and slowly opening the bottles. Refrigerate when they seem strongly carbonated, generally within six to eight hours.

Ferment the liquid for an additional two to three weeks, stirring or agitating periodically. Bottle and enjoy. From Sandor Katz’s book, Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Chelsea Green Publishing, 2016).

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green living

SECONDHAND FASHION Online Used Clothing Stores Good for the Wallet and Planet by Sandra Yeyati

he online commerce of used clothing is booming. According to ThredUp.com, a prominent virtual consignment and thrift store, the secondhand market is projected to double in the next five years, reaching a whopping $77 billion. “The pandemic and resulting economic downturn boosted this surge,” says Hyejune Park, Ph.D., associate professor of fashion merchandising at Oklahoma State University. “Stuck at home in 2020, people looked into their closets, found items they no longer wore or wanted and went online to sell and buy clothes to save money.”

Popular Resale Platforms Younger, tech-savvy shoppers are the principle drivers of this growth, and a host of apps and websites are responding to the demand, including UK-based marketplace Depop.com, which caters to cash-strapped Generation Z and millennial shoppers, and Poshmark.com, a leading social marketplace boasting 80 million users across the U.S., Canada and Australia. 34

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Several well-known platforms serve vintage and luxury brand consumers worldwide, offering authentication guarantees to reassure buyers about counterfeits. Among them are Santa Monica-based Tradesy.com, founded by women for women; Paris-based reseller VestiaireCollective.com; and TheRealReal. com, out of San Francisco. Other notable players include brickand-mortar thrift store Goodwill Industries, which has partnered with resale app OfferUp.com to upload their inventories; eBay.com, one of the first online,

peer-to-peer marketplaces; and Etsy.com, featuring vintage and upcycled fashion by smaller shops.

care of their gear, offer alteration services and encourage the long-term wear and resale of their clothes,” she explains.

Brand-Name Manufacturers and Retailers React

The Secondhand Surge and the Environment

ers living in Oklahoma, Park sought to understand why they were choosing to buy and sell secondhand clothing online. Their most prominent motives were saving money and shopping convenience. “Not many respondents saw this type of consumption as a way to save the environment,” she laments. “If consumers buy secondhand goods to curtail their spending on new clothes or to find better quality garments than fast fashion, then it will be good for the environment, but if they buy and sell used clothes in addition to their regular shopping as another way to shop for marked-down products, then there will be no environmental benefit.” To protect the planet, Park advises, the goal should be to buy nothing or buy less. “It’s okay to purchase $10 jeans, but get one pair, not five. Don’t have a one-nightstand relationship with your clothes. Love them, take care of them and wear them until they’re falling apart.”

Many fashion brands are considering or ThredUp.com’s marketing materials ashave already formed partnerships with sert that by extending the life of used established resale platforms to reach clothing, fewer new garments need to be this engaged, younger demographic of produced, helping to reduce the carbon, shoppers. For example, Gucci is partnerwaste and water footprints associated ing with TheRealReal.com, while Adidas with the production of textiles and apis working with parel. In 2021, ThredUp.com. In Manish Chandra, To protect the planet, 2021, Poshmark. founder and CEO com launched Park advises, the goal should of PoshMark.com, their Brand be to buy nothing or buy less. stated, “ConsumClosets initiative, ers are prioritizinviting branded ing the impact manufacturers to interact with their users that their purchases have on the environand opening the platform to sell a combiment.” nation of used and new fashion. “The fact Park cautions that even though resale that all this is happening is an indication platforms tout environmental benefits, that we’re witnessing a new wave of econsumer behavior will ultimately deSandra Yeyati, J.D., is a professional writer commerce,” Park says. “I don’t think it’s a termine whether the online surge makes and editor. Reach her at SandraYeyati@ temporary boom. From a retail business a positive environmental impact. In a gmail.com. perspective, this is a huge trend that will recent study involving young consumgo mainstream and continue to grow.” Other brands are launching resale operations in-house, such as Levi’s Secondhand.Levi.com and fast-fashion giant H&M’s Rewear.hm.com, claiming to provide a sustainable fashion-buying alternative, but Park cautions, “I’m not confident that secondhand fashion can solve the sustainability issues that fast fashion has created over the past decade. Depending on how brands are participating in their resale operations, it could be General Cosmetic Holistic General a greenwash claim—just another way to make sales and reach more consumers.” Our practice is committed to Doctors Kozlow and Rowell A lovely smile is first functional, the overall health of our patients practice using the latest holistic second beautiful. Restore your Notably, H&M’s Conscious Collection and treats everything from gum dentistry to help you achieve smile with implants, veneers disease to fillings and crowns optimal dental and overall health and teeth whitening. that is marketed as sustainably-made clothing caters to only a small fraction of its customers, suggesting that the “The service and care I get with staff is above and beyond. company cares less about environmental From the moment you get there until you walk out impacts and more about satisfying a segthe door...everyone is knowledgeable and friendly. The technology is cutting edge as well!” ment of its customer base. In contrast, Park says, Patagonia’s resale Schedule Your Appointment Today program is an enviable environmental example. “Patagonia began running their (972) 458-2464 Worn Wear resale campaign long before Doctors Rowell and Kozlow this secondhand shopping boom. They 5050 Quorum Dr, Ste 300 • Dallas, TX • DallasDentist.net educate consumers about how to take

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inspiration

Living in the Frequency of Love

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by Marlaina Donato

ost of us refer to love as an emotion, but in essence, love is a verb, a powerful call to action. When we remember its true nature, we can answer its call with our unique signature. Some brave souls like Martin Luther King, Jr. leap into

uncharted territory with authentic truths, while others sprinkle their quiet corner of the world with small gestures of kindness. Telling someone how much they mean to us, holding the door for a stranger, asking a cashier how their day is going or welcoming a new neighbor is like handing out a piece of light. Added up at the end of the day or a lifetime, we create a mural of stars against the darkness. The frequency of love not only inspires, but heals. The energy of giving and receiving is literally wired into our neurochemistry, flooding our bloodstream with endorphins that combat systemic inflammation, influence mood, accelerate recovery and raise the pain threshold. We can freely stream waters of genuine kindness, love and affection, but if there is no waiting vessel for love’s outpouring, the potential of its power is diminished and incomplete. Our willingness and that of others to receive activates kindness, awakens what is dormant inside of us and quickens our capacity to thrive. Mother Teresa once said, “We can cure physical diseases with medicine, but the only cure for loneliness, despair and hopelessness is love.” With our willingness to gift one another with our full and authentic presence, all else is possible. Marlaina Donato is an author and visionary composer. Connect at WildflowerLady.com.

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wise words

David Perlmutter on the Role of Uric Acid in Metabolic Health

photo by Peter Russell

by Sandra Yeyati

oard-certified neurologist David Perlmutter, M.D., has written five New York Times bestsellers, including Brain Wash, Grain Brain and Brain Maker. His latest book is Drop Acid: The Surprising New Science of Uric Acid—The Key to Losing Weight, Controlling Blood Sugar, and Achieving Extraordinary Health. A recipient of the Linus Pauling Award for his innovative approaches to neurological disorders and the National Nutritional Foods Association Clinician of the Year award, he has appeared on 20/20, CNN, Fox News, The Today Show, Oprah and CBS This Morning.

What is the most significant threat to our health and longevity today? Metabolic issues like high blood pressure, increased body fat and high blood sugar are at the root of our most pervasive health 38

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challenges. According to the World Health Organization, the number one cause of death on planet Earth are chronic degenerative conditions like Alzheimer’s, coronary artery disease, diabetes and cancer, all of which are fundamentally metabolic problems. Astoundingly, 88 percent of American adults have at least one component of what is called the metabolic syndrome, which means only 12 percent of Americans are metabolically healthy.

What is the basic premise of Drop Acid? The book shows how uric acid elevation, previously thought of only in terms of gout, is the centerpiece for metabolic dysfunction and how you can easily bring your uric acid under control and regain metabolic health. You can test uric acid levels at your doctor’s office or with a home monitor that you can buy online, so this is a powerful

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new tool to help you be healthier.

What is the role of uric acid in our body? Having elevated uric acid was a survival mechanism for our hunter/gatherer, Paleolithic and primate ancestors because it allowed their bodies to make more fat to protect them during times of food scarcity. Today, high levels of uric acid are leading to elevated blood sugar, increased production and storage of fat, and high blood pressure. Everything we do that raises our uric acid puts us at risk for these profound metabolic threats to our health.

What foods and beverages should we reduce to control uric acid levels? Alcohol, purines (the breakdown product of DNA and RNA in certain foods) and most importantly, fructose. In the

1900s, we consumed 10 to 15 grams of fructose per day, as opposed to over 70 grams today. The average American consumes 55 pounds of sugar each year. It’s absurd. High-fructose items like sodas, sauces and desserts are absolutely off the table, as is fruit juice, a powerful initiator of high uric acid. Fruit isn’t an issue. There may be five grams of fructose in an apple, and fruit contains vitamin C, which dramatically lowers uric acid, and fiber, which slows fructose release. High-purine foods are organ meats, shellfish and small fish like anchovies and sardines. There are modest amounts of purines in red meat and chicken. I’m not saying these foods should be avoided; we want people to limit their consumption of chicken, fish and red meat to six ounces a day. With alcohol, the big issues are hard liquor and beer. Beer contains a very concentrated source of purines because it’s made with brewer’s yeast. Though wine

contains alcohol, it has polyphenols that help to reduce uric acid, possibly by nurturing the gut bacteria. Research demonstrates that a glass or two of wine is associated with either no change or a minimal decrease in uric acid. Coffee seems to lower uric acid.

Will these lifestyle choices really make a difference? Patients are confronted with a mentality from marketing that you can do whatever the heck you want with your food and lifestyle, and then take a pill. I’ve been to dinner with diabetics who eat the creme brûlée then pop a pill. But pills don’t treat diabetes. They may lower blood sugar, but they won’t treat the underlying problem, which is that the body isn’t responding to insulin. The moment

patients stop the drug, much to the joy of the drug maker, their blood sugars go right back up. You’ve only treated the smoke. You haven’t looked at the fire. This approach of lowering uric acid puts the fire out.

Are you hopeful that more people will make better lifestyle choices? I see a bit of a trend where people are looking for more empowerment. They have greater access to data with wearable devices like continuous glucose monitors or an Oura Ring to tell you how you sleep. By better understanding moment-to-moment how our choices affect certain measurable factors, we’re slowly getting into the driver’s seat and becoming empowered to keep ourselves healthy. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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Meditation and Mindfulness Go Together by Chelsey Charbeneau

editation and mindfulness are high on the list of topics of conversation these days due to the increasing stress and anxiety we are seeing on a global level. Everyone from executives at Fortune 500 companies to professional Explore • Enjoy • Protect Explore Explore••Enjoy Enjoy••Protect Protect Explore • Enjoy • Protect

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athletes are practicing meditation or mindfulness to improve performance and get mentally healthy. These two practices have many similarities and intersect at times, but there are stark differences between them. Meditation can be considered a type of formal spiritual or mental practice, while mindfulness is a quality we embody as an informal practice.

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of stilling the mind and ideally moving towards a state of enlightenment. Mindfulness is slightly different in its approach. According to founder Jon KabatZinn, mindfulness is “paying attention, on purpose, in the present moment, nonjudgmentally.” This essentially is a quality that we begin to embody in our day-today life and cultivate through practice. In mindfulness, we follow specific precepts to help us live a more attentive state which include: beginner’s mind, patience, trust, non-striving, acceptance, letting go and non-judging. Mindfulness becomes more of a philosophy or way of life, rather than a specific technique to meditate. Many people practice living mindfully by becoming more present, using their senses intentionally and focusing on doing one thing at a time, rather than multitasking. When we meditate, we can incorporate the qualities of mindfulness into the formal practice by paying attention to whatever the specific focal point is, depending on the type of meditation, being more present from minute-to-minute without judgement. We can become more aware our bodies by using our senses and allow our thoughts to come and go with greater ease by incorporating the foundations of mindfulness. Most of us want to avoid the mental, emotional or physical pains we feel when stop to meditate, but with the idea of acceptance, we can learn to ease up the fight or struggle, move toward a state of letting go and ultimately trust in the process. Mindfulness is a way of living, while meditation is a way of being. Living mindfully can be enhanced with a daily meditation practice, and our meditation practice can be enhanced by becoming more mindful. They two go hand-in-hand and complement one another. Chelsey Charbeneau is the founder of Breathe Meditation & Mindfulness, a certified yoga therapist with The International Association of Yoga Therapists and an experienced registered yoga teacher and continuing education provider with the national Yoga Alliance. For more information, visit BreatheMeditationAndWellness.com.

eco tip

Purposeful Shopping How Fair Trade Can Change the World International, increased almost 10fold between 2004 and 2016, from $939 million to $8.9 billion. Consider these steps to achieve ethical, sustainable shopping:

netrun78/AdobeStock.com

Protect the rights of produce workers. Fair trade bananas, avocados, coconut products and cashews often come from small growers in Africa, Latin America and Asia, where cooperatives ensure them a living wage and better working conditions. These products may cost marginally more, but are readily available at many supermarkets.

Fair trade is an alternative international business model that puts people and the planet first. It is designed to help growers and producers in developing countries achieve sustainable, fair relationships with exporters and consumers in wealthier parts of the globe. It focuses particularly on commodities like coffee, tea, textiles and seafood, and works to ensure sustainable prices, better working conditions and higher environmental standards. According to the Fair World Project, “The fair trade movement shares a vision of a world in which justice and sustainable development are at the heart of trade structures and practices both at home and abroad, so that everyone through their work can maintain a decent and dignified livelihood.” At least five fair trade organizations certify compliance. While the criteria of each varies, certification typically requires companies to allow a third party to audit their business practices and monitor production to ensure standards are met. Fair trade goods can cost slightly or significantly more than conventionally traded purchases, which may explain why ethical and fair trade products make up only 1 percent of the total market. But the trend is growing: In 2018, sales of fair trade produce in the U.S. rose by 30 percent, with 60 products available. International sales of a major German-based certifier, Fairtrade

Protect sustainable tea and coffee farming. On fair trade tea and coffee farms, agrochemicals and genetically modified organisms are strictly prohibited, sustainable farming methods are encouraged and stringent programs for water conservation and proper waste disposal provide environmental stewardship. Protect the oceans with fair trade cotton. Buying clothing made with fair trade cotton means less synthetic apparel, so washing won’t shed microplastics that make their way into the ocean, fish and then our dinner plates. Help build strong communities with fair trade cosmetics. When the shea butter, cocoa butter, sugar and coconut oil used in many skincare products comes from fair trade producers, a fair price is paid, decent working conditions without child labor are assured and a portion of the money is returned to infrastructure or community projects. Makers of fair trade cosmetics often use vegan ingredients and animalfree testing, as well. February 2022

Dallas-Tarrant-Rockwall counties

calendar of events TUESDAY, FEBRUARY 1 The Heart of Community Engagement: Practitioner Stories from Across the Globe – 12-1pm. Dr. Patricia A. Wilson shares a few stories from her book, The Heart of Community Engagement, to illustrate how effective change agents learn the inner art of community engagement as well as the outer art of awareness-based practice. Free. Virtual. Register: Tinyurl.com/jjhrs87a. Lawn and Garden 101 Series – Tuesdays, Feb 1-Mar 15. 6-8pm. Winter plants and vegetables will be among the topics, Williamson County, 100 Wilco Way, Georgetown. Registration required: tx.ag/LG101.

Attracting Birds to the Garden – 3-4pm. Rusty Allen helps you find out the basics of what you’ll need to provide to encourage even greater varieties and numbers of our native birds to stay in your garden. Free. North Haven Gardens, 7700 Northaven Rd, Dallas. Registration required: Tinyurl.com/yc47ej8s.

TUESDAY, FEBRUARY 8 The RightCycle Program – 12-1pm. Instead of used PPE such as protective clothing, nitrile gloves and safety glasses going into the trash (and landfills), these previously hard-to-recycle items are collected at your facility and turned into new consumer goods. Presenter: David Walsh. Free. Virtual. Register: Tinyurl.com/2p8tduhv. Virtual: Dallas Sierra Club General Meeting – 7-8:30pm. Robert Kent of the Public Land and Trust, and Kathy Jack of the Dallas Nature Conservatory, will talk about protecting land. Via Zoom. More info: DallasSierraClub.org.

TUESDAY, FEBRUARY 15 SATURDAY, FEBRUARY 5 Composting – 10am-12pm. Learn how to make high-quality compost at home using materials most folks throw away. With Think Green Team. Corner of Nursery and Hunter Ferrell, Irving. Register: 972-721-2687 or Tinyurl. com/4nmbzkyb.

Renewable Energy for Non-Engineers: Personal and Professional Opportunities – 12-1pm. Learn about the many opportunities in the renewable energy sector as it continues to expand. Presenter: Taylor Elgin. Free. Virtual. Register: Tinyurl.com/ fb5dfkz3. The Great Backyard Bird Count Workshop – 6-7pm. The 25th annual Great Backyard Bird Count is Feb 18-21. Learn tips and tricks for

SATURDAY, FEBRUARY 19 Frost Fest – 10am-1pm. A free winter festival, featuring rarely seen fluffy snow and fun activities. Come enjoy the cool side of winter weather without the freezing rain and slick roads. Free. Levy Event Plaza, 501 E Las Colinas Blvd, Irving. 972-721-2501. CityOfIrving.org.

MONDAY, FEBRUARY 21 Bird Walks with Jake Poinsett – 11am-12pm. Join Jake Poinsett, Trinity River Audubon Center program manager, as he leads a guided bird walk through the Dallas Arboretum in search of various birds that use the garden’s plants. Included with garden admission or membership. Dallas Arboretum, 8525 Garland Rd, Dallas. 214-515-6615. DallasArboretum.org.

TUESDAY, FEBRUARY 22 Bridging the Gap from Prison to Promise – 12-1pm. Richard Miles spent 15 years in prison for a crime he did not commit. While incarcerated, Richard unsuccessfully appealed his conviction in July 1997. He was released from prison on Oct 10, 2009. But the fight was far from over. Free. Virtual. Register: Tinyurl. com/yck98smf.

ongoing events Flow Yoga, 3000 Blackburn St, Ste 140B, Dallas. Register: GaiaFlowYoga.com.

sunday Carrollton Runners Club Mile + 5K – 7:30am. A low-key 5K and 1-mile race every last Sun. McInnish Park, 2335 Sandy Lake Rd, Carrollton. Carrollton Runners.com.

Dynamic Meditation – 10-11am. One of the active meditations compiled by Osho. Breath, jump, scream and shout, let it all go, then be in the bliss of silence and stillness. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214-521-6157. Cosmic CafeDallas.com. Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on Greenville Dallas, TX or Cutt.ly/2tzQx4i. Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683. DallasUnity.org.

Sunday Service/Meditation and Purification – 9-11:30am. Participate in meditation, chanting and readings from the Bible and Bhagavad Gita. 9-9:45am, Meditation and Purification; 10-11:30am, Service. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org. Vegan Sunday Brunch at Spiral Diner – 9am-3pm. Vegan diner and bakery since 2002. Sunday brunch features vegan pancakes, tofu scramble, breakfast quesadillas and organic mimosas. 1314 W Magnolia Ave, Fort Worth & 1101 N Beckley, Dallas. SpiralDiner.com. Gentle Waves – 9:15-10:15am. A healing meditative practice that moves very slow and intentional. Gaia

spotting birds, and how to report your findings to the Cornell Lab of Ornithology. Free. West Irving Library, 4444 W Rochelle Rd, Irving. Register: 972-721-2687 or Tinyurl. com/2p9hn7xx.

Dallas Metroplex Edition

Sunday Meditation – 3:15-4:15pm. With Lynne Patterson. Class offers many meditation techniques and styles, with a focus on mindfulness and open awareness. $10. Yoga Mart, 2201 Tucker St, Ste 101, Dallas. 214-238-2433. DallasMeditates.com.

monday Online: Zen to Go – 12-12:45pm. Mon-Thurs. An oasis in the middle of the day offering walking and sitting meditation followed by brief sharing. Donation accepted. Dallas Meditation Center, 810 We Arapaho Rd, Ste 98, Richardson. 972-4327871. DallasMeditationCenter.com. Hatha Yoga – 7-8pm. A gentle hatha yoga geared for all ages and levels with a special focus on breathing, meditation and a specific intention each sequence. Cosmic Cafe, 2912 Oak Lawn Dr, Dallas. 214-521-6157. CosmicCafeDallas.com.

Chakra Sound Meditation – 5-6:30pm. Includes chakra sounds and breathing techniques. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214-521-6157. CosmicCafeDallas.com. Online: Awakening Heart Meditation – 5-7pm. Interfaith mindfulness meditation, music and message based on the teachings of Thich Nhat Hanh. Facilitated by Brother ChiSing. Donation accepted. Dallas Meditation Center, 727 S Floyd Rd, Richardson. 972-432-7871. DallasMedita tionCenter.com.

NADallas.com

Meditation Mondays via Zoom – 7-8pm. Meditation Mondays focuses on the practice and the experience of various forms of meditation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972-233-7106. UnityDallas.org.

wednesday

Daily Harvest – 10-10:30am. Also Thurs. Join our horticulture team as they harvest fresh and seasonal produce in the garden. Included with garden admission or membership. Dallas Arboretum, 8525 Garland Rd, Dallas. Details: DallasArboretum.org.

Hot Yoga 201 on Zoom – 6:15pm. Open to all levels. This flowing-style class links the fundamental asanas (poses) of yoga linking body, mind and breath with music. Yoga4Love Studio Cabin, Ovilla. Yoga4Love.com. Online: Meditation for Everyone – 7-8:30pm. Classes are great for beginners that want to learn to meditate and great for more experienced meditators that want to expand their meditation. Must register: MeditationInTexas.org.

Online: Ananda Yoga Sadhana Practice – 5:157:30pm. Also Thurs. Time to recalibrate and center through this transformational practice based on the yoga teachings of Paramhansa Yogananda. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org. YES: A Young Adults Meditation Fellowship – 7-9pm. A meditation series for young adults in their 20s and 30s. Each evening will include a beginnerfriendly walking and sitting meditation, Dharma teachings and refreshments afterwards. Donation. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMeditation Center.com.

Our world needs more loving hearts. ~Avijeet Das

Dallas Vegan Drinks – 6:30pm. Meets the 2nd Thurs each month at various veg-friendly locations for fellowship. Currently postponed. Facebook. com/DallasVeganDrinks.

friday Online: Friday Meditation Happy Hours – 5:30-6:15pm. Sessions begin every hour. Release stress with breath and gentle movements as you withdraw from the external and begin the journey within 15-min guided meditation. $10/session. DallasMeditates.com.

Online: Metaphysics and Meditation – 7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice together, while diving more deeply into universal principles and spiritual living. Open to all. Free. A Center for Spiritual Living, 4801 Spring Valley Rd, Ste 115, Dallas. 972-8669988. CSLDallas.org.

thursday

saturday Coppell Farmers’ Market – 8am-12pm. Yearround market. 768 W Main St, Coppell. Coppell FarmersMarket.org. Morning Tai Chi – 8:30am. Join Tai Chi Chuan instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org.

ImpactNights – More info: Inclusive-Economy. org/impactnights.

calendar of events TUESDAY, FEBRUARY 1 Webinar: Recycling 203 – 12-1:30pm. Do you want to learn more in-depth about recycling? Why are only certain items accepted for recycling? Find out about how much it costs to recycle in Plano and more. Also held in-person, 6:30-8pm. Free. Via Zoom. Register: LiveGreen InPlano.obsres.com.

WEDNESDAY, FEBRUARY 2 Webinar: Basics of Backyard Composting – 121pm. We’ll share our top tips for the types of composting that you can do easily and successfully at home. Also held in-person, 7-8:30pm. Free. Via Zoom. Register: LiveGreenInPlano.obsres.com.

Connemara Meadow Nature Preserve, South gated entrance, behind intersection of Bass & Roberta drs, Plano. ConnemaraConservancy.org. FCNP Saturday Hike – 9-10am. Join the Friends of Coppell Nature Park for a guided hike to discover the wonders of our local ecosystem. Free. Register: Tinyurl.com/msdp66a4. Edible Gardening – 9am-12pm. Presentations given by Master Gardeners and AgriLife personnel. $20/person. The Landing in Myers Park & Event Center, 7117 CR 166, McKinney. Register: ccmgatx.org.

FRIDAY, FEBRUARY 4 Grape, Berry & Fruit Tree Propagation Workshop – 8:30am-4pm. Learn the varieties that do best in this part of North Texas and how to propagate, prune and care for these types of fruiting plants. The Landing in Myers Park & Event Center, 7117 CR 166, McKinney. Register by Feb 3: ccmgatx.org.

SATURDAY, FEBRUARY 5 Meadow Bird Walk – 7:30-9:30am. Birders of all skill levels welcome. A variety of birding habitats explored, and an excellent cross section of North Texas bird species can be counted. Free.

MONDAY, FEBRUARY 7 Meet the Meadow Introductory Trail Walk – 1011am. An introductory trail walk which is appropriate for families and those new to The Meadow. Led by Texas Master Naturalists and Meadow Volunteers. Free. Details: Connemara Conservancy.org.

Dallas-Tarrant-Rockwall counties

tuesday

Online: Celebrate Recovery – 6:30pm. A safe community to find support, hope and freedom from the struggles and realities that we all face through transitions, hurt, pain, loss or addiction of any kind. Free. First United Methodist Church, 777 N Walnut Creek Dr, Mansfield. FirstMethodistMansfield.org.

WEDNESDAY, FEBRUARY 9 Webinar: Food Waste Composting – 12-1pm. Learn to use specialized red worms to compost your plant-based food waste. Then use their waste as a fertile soil amendment to benefit your plants. Learn to set up and maintain a worm bin, and to harvest and use the worm castings. Also held in-person, 7-8:30pm. Free. Via Zoom. Register: LiveGreenInPlano.obsres.com.

SATURDAY, FEBRUARY 12

Zip Line Day – 1-4pm. Guests climb a 23-ft tree to our zip platform then proceed to a 487-ft Zip line. Purchase one ticket ($12 each) for each time you would like to travel down the zip line. Preregistration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Bird Walk – 7:30-11:30am. Join an expert birder as we explore prime birding locations on LLELA’s nature trails. Ages 10 & up. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org. Online: The Truth About True Bugs (Insect Order: Hemiptera) – 10am. Did you know that all bugs are insects, but not all insects are bugs? Learn about the diversity and ecology of Hemiptera and

February 2022

Denton-Collin-Grayson-Cooke counties

their roles in natural ecosystems. Free. Via Zoom. Register: FriendsOfHagerman.com.

ongoing events

Guided Trail – 10am-12pm. Experience the ecology, geology, flora and fauna of the Heard Sanctuary led by our trained guides. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@NADallas.com for guidelines and to submit entries. No phone calls or faxes, please.

Wild Orchids of Texas, Cultivated Orchids of the World – 10am-12pm. With Stephanie Varnum, North Texas Master Naturalist, and Charles Hess, Southwest Region Orchid Growers Association. Learn about an ongoing citizen science project Stephanie leads to survey a specific species each year, and Charles will speak about growing orchids. Free. Register: Tinyurl.com/mr42zk6t.

SUNDAY, FEBRUARY 13 Meet the Meadow Introductory Trail Walk – 3-4pm. An introductory trail walk which is appropriate for families and those new to The Meadow. Led by Texas Master Naturalists and Meadow Volunteers. Free. Details: Connemara Conservancy.org.

WEDNESDAY, FEBRUARY 16 Webinar: Basics of Backyard Composting – 12-1pm. Every season is the perfect time for growing vegetables. Free. Via Zoom. Register: LiveGreenInPlano.obsres.com.

SATURDAY, FEBRUARY 19 A Chance to Hike – 10am-12pm. Free guided nature walk for members of the Special Needs community will take place along the wide and level crushed-granite surface of the Cottonwood trail. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org.

THURSDAY, FEBRUARY 24 Waste Ace Workshop – 6:30-8pm. Find out how to complete your own waste audit, why “Reducing” is the most important of the 3 R’s, and some tips and strategies to help you reduce your waste and save you money. Free. Environmental Education Center, 4116 W Plano Pkwy. Register: LiveGreenInPlano.obsres.com.

SATURDAY, FEBRUARY 26 Hike + Write – 10am-12pm. A beginner’s class where we will discuss the elements of a journal and how to practice mindfulness in nature so that you can begin recording observations of your own. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Register: 972219-3550 or Tinyurl.com/2p8vf2nu. Gardening for Pollinators – 1-2pm. Presented by Denton County Master Gardeners. An informational session with a Master Gardener to learn more about attracting pollinators to your garden or greenspace, however large or small it may be. No registration required. Lewisville Public Library, 1197 W Main St, Lewisville. 972-219-3570. Library.CityOfLewisville.com.

Dallas Metroplex Edition

NADallas.com

daily Grapevine Farmers’ Market – 9am-6pm, Sun; 8am-8pm, Mon-Sat. Eat healthy with locallygrown produce and products. 520 S Main St, Ste 203, Grapevine. 817-527-7446. FarmersMarketOfGrapevine.com.

calves along with the learning the benefits of drinking raw milk vs pasteurized milk. Everyone gets samples of milk. $7/person age 2 & up. Circle N Dairy, 2074 County Road 446, Gainesville. 940-372-0343. CircleNDairy.com.

tuesday Buddhist Sangha Online – 7-9pm. The meeting of Horizon’s Buddhist covenant group. Meditation and study of the 8-Fold Path. Horizon Unitarian Universalist Church: Horizonuu.org.

Star Coyote Events – Monthly events include gong, Tibetan bowl and crystal bowl sound journeys, shamanic journey with a drum dance, kid’s energy and creativity events, and a Wed morning class series. Please see the calendar at StarCoyoteSoundTemple.com for the exact dates and times as they change each month or call 469-344-6484.

sunday Frisco Fresh Market – 10am-4pm. Also Sat, 8am-4pm. Frisco Fresh Market, 9215 John W Elliott Dr, Frisco. 844-776-2753. FriscoFresh Market.com. Sunday Celebration Service Agape Center for Spiritual Living – 10am, meditation; 10:30am, service. Noah’s Event Venue, 5280 Town Square Dr, Plano. Rev Lee Wolak: 972-468-1331. AgapeSpiritualCenter.com.

thursday Mystic Mandala Meditations – 6:30-7:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself. MysticMandalaCenter.com.

saturday 2nd Saturday Bird Walk – Sept-June. 8-9:30am. Helps beginning and intermediate birders with bird spotting and identification techniques. Included in general admission; free/ Heard Museum members. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Sunday Worship: Unity Spiritual Center of Denton Service – 10am, coffee; 11am, service. Unity takes spiritual principles and makes them practical in your life. 6071 New Hope Rd, Krugerville. 214-453-0218. UnityOfNewHope.org. Sunday Brunch –10am-3pm. Serves up farmto-table shared plates, 72 taps (wine & craft beer), and a welcoming atmosphere to create a unique dining experience. Craft & Vine, 310 S Oak St, Roanoke. 817-464-8181. CraftAndVine. Restaurant. Horizon UU Worship Service – 10:30am12pm. Horizon Unitarian Universalist Church, 1641 W Hebron Pkwy, Carrollton. 972-4924940. Horizonuu.org.

monday Dairy Farm Tours – Mon-Sat, by appt only. Experience life on a dairy farm with an educational tour including how and what cows are fed, the benefits of grass-crop based feed (silage), the milking parlor, bottle feeding baby

1st Saturday Nature Walks – 10am-12pm. Monthly naturalist-led nature walk. Each season at LLELA is different, and we never know what we’ll find. All ages. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org. Blackland Prairie Raptor Center First Saturdays – 10am-2pm. Meet raptors up-close. Take guided prairie hikes. Kids activities. Bring a picnic lunch. Blackland Prairie Raptor Center, 1625 Brockdale Park Rd, Lucas. Erich Neupert: 972-442-7607. BPRaptorCenter.org.

Nature’s Virus Killer

not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA26. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL

Copper can stop a cold before it starts

community resource guide

THE HOCKADAY SCHOOL

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email NAadvertising@NaturalAwakenings.com to request our media kit.

BRAIN HEALTH

ACUPUNCTURE

CERESET PLANO

BEACHSIDE COMMUNITY ACUPUNCTURE PLLC

14330 Midway Rd, Ste 205, Farmers Branch 214-417-2260 BeachsideAcupuncture.com Named “Best Acupuncture in Texas” 2019 and “Best Acupuncture in Addison” 2019 and 2020, Beachside offers holistic treatments on a sliding scale of $45$65 for new patients and $30-$50 for follow-ups so that everyone can heal with Chinese medicine. Relax in our beachthemed clinic while the needles do their work.

INTEGRATED CENTER FOR ORIENTAL MEDICINE

Iva Peck, LAC, DOM 5924 W. Parker Rd, Suite 100, Plano 75093 972-473-9070 ICFOM.COM Over 35 years of clinical experience in TCM. Integrating functional medicine and homeopathy in women’s health and fertility; Identifying fertility issues in both male and female. Pioneer in treating fertility issues since the mid 1980’s in this area. Extensive background enables me to help with pre and postnatal care and overall maternal health.

NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 DFWAcupunctureChiropractic.com

Dallas Metroplex Edition

Cereset can help your brain reset itself, restoring your brain’s rhythm naturally, enabling it to manage stress more effectively. Cereset sessions jump start the process of re-balancing your brain, and can help issues leading to trouble sleeping, restlessness and anxiety, inability to focus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain balance. See ad on page 5.

CHIROPRACTIC NEW STAR CHIROPRACTIC & ACUPUNCTURE

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 DFWAcupunctureChiropractic.com Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 29.

Established almost 100 years ago, The Hockaday School provides a college preparatory educa-tion for girls; from pre-kindergarten to 12th grade, including Boarding school for grades 8-12. With an approximate enrollment of 1,000 students and a 10:1 student teacher ratio, Hockaday students enjoy a 100% acceptance rate to college.

JESUIT COLLEGE PREPARATORY SCHOOL OF DALLAS 12345 Inwood Rd, Dallas 972-387-8700 JesuitCP.org

Jesuit College Preparatory School of Dallas is a private Catholic institution for young men under the direction of the Society of Jesus. Located in North Dallas, it provides a student-centered education to approximately 1,000 students, grades 9-12. Our students’ average SAT scores exceed the national average by over 200 points.

PARKER UNIVERSITY

2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429 AskAdmissions@parker.edu Parker.edu More patients want alternative methods of treatment that are healthy, holistic and non-invasive. Earning your degree from Parker University in Functional Nutrition, Strength and Human Performance, Integrative Health can put you in position to help them. Offering top level experience and accredited by the Southern Association of Colleges and Schools, the Council on Chiropractic Education, and the Commission of Massage Therapy Accreditation.

EDUCATION

Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 29.

Facebook.com/NADallasmag

1033 E 15th St, Plano, 75074 214-892-2273 Plano.Cereset.com

11600 Welch Road, Dallas 214- 363-6311 Hockaday.org

DALLAS COLLEGE

1601 South Lamar, Dallas 214-378-1824 DCCCD.edu Dallas College has seven campuses, including El Centro, Brookhaven, Mountain View, Eastfield, Richland, Cedar Valley and Northlake. Dallas College serves the region with accredited one and two year certificates, degrees and core credit courses guaranteed to transfer to Texas colleges and universities.

When the power of love overcomes the love of power, the world will know peace. ~Jimi Hendrix NADallas.com

FARMERS MARKET SAINT MICHAELS FARMERS MARKET 8011 Douglas Ave, Dallas 75225 SaintMichaelsMarket.com

Market opens every Saturday, from 8am to noon, April 17th through September 25th, plus 3rd Sat. of Oct, Nov, and Dec. Located in west parking lot of Saint Michaels Church. Local vendors and growers with 100% of products grown or made by them. Vendors adhere to CDC safety protocols. Masks provided; social distancing required.

FOOD N & P FARM & DAIRY, LLC

713 County Road 610, Farmersville 972-658-0291 A Texas licensed Grade A Raw Milk Dairy providing raw cow milk, raw goat milk, kiefer, homemade chocolate milk, craft raw chocolate, coffee sauces, coffee milk, buttermilk as well as cage-free eggs, pastured chicken, and seasonal vegetables are also available. You can taste milk before buying. Follow product availability and farm happenings on our Facebook page.

GARDEN CENTERS MARSHALL GRAIN COMPANY GARDEN CENTER

3525 William D Tate Ave, Grapevine 76051 817-416-6600 MarshallGrain.com Nature’s merchant since 1946, providing organic gardening expertise and supplies, plants for our Texas climate, pet supplies including a choice of raw diets, wet meals and kibbles; landscaping design and installation, classes, unique gifts, and the best customer service this side of DFW. Check out our events and weekly promos.

PRIMACARE

FLOURISH DENTAL BOUTIQUE

13 Locations in Dallas-Fort Worth Metroplex 888-286-4603 PrimaCare.com

415 State St #800, Richardson 75082 Dr. Toni Engram 469-676-2777 Flourish.dental

With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday–Friday 8am-8pm, Saturday–Sunday 8am– 5pm.

At Flourish Dental Boutique, we believe the best dentistry is often the least dentistry. We help your body thrive on its own with therapies that enrich and empower its natural healing processes. As a holistic and biological dental practice, we choose safe materials and treatment protocols with special attention to your nutrition and overall wellness. See ad, page 28.

SEDERA HEALTHCARE COMMUNITIES

KOZLOW & ROWELL

LESLIE ALLEN. 982-284-0709 Sedera.community/LeslieAllen Sedera is a non-profit Medical Cost Sharing community offering an innovative non-insurance approach to managing large, unexpected health care costs. Member contributions are protected in FDICinsured accounts, members save significantly while sharing with others; people helping people is the central focus. Medical cost sharing communities have existed for 40+ years. Call now for free consultation.

HOLISTIC DENTISTRY DALLAS DESIGNER SMILES

NORTH HAVEN GARDENS 7700 Northaven Rd, Dallas 214-363-5316 NHG.com

Serving Dallas since 1951, NHG has grown into one of the most respected hortiStart cultural Your establishments Victory Garden in North Texas by serving for a Lifetime of Health Wellness our customers with& quality and value. Offering gardening and plant education, concierge services, DIY classes, video library, gifts and more. See ad, page 2.

Plant For Fall Harvest:

Dr. Jeffrey Davies 8222 Douglas Ave, Suite 810, Dallas 214-363-7777 DallasDesignerSmiles.com Offering non-toxic, healthier, metal free, crowns, bridges and implants. Practicing biomimetic, tooth-conserving Dentistry, we can help avoid root canals and eliminate the need for crowns. Mercury filings are removed safely and we offer convenient office hours with after work appointments. Experience a pampering environment in our centrally located office. Call our concierge now to schedule an appointment. See ad, page 5.

Dr. Philip Kozlow Dr. Josh Rowell 5050 Quorum Dr, Suite 300, Dallas 972-458-2464 DallasDentist.net We strive to provide healthy, green alternatives for our dental patients by providing digital x-rays, mercury safe restorative options and chemical free dental hygiene products. Committed to total body wellness while avoiding the use of toxic materials, and continuing education to ensure treatments are up to date and effective in a kind and caring environment. See ad, page 35.

LYNN DENTAL CARE

Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400 LynnDentalCare.com Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, page 50.

Direct Seed Outdoors (O), Start Seeds Indoors (IN) Through August 15: Winter Squash by seed (O) Black Eyed Peas by seed (O)

HEALTH CARE August 1 - August 25: Broccoli by seed (IN)

Brussels Sprouts by seed (IN)

ELINE OTHODONTICS

BAYLOR SCOTT & WHITE HEALTH Cabbage by seed (IN) Cauliflower by seed (IN) Okra by seed (IN)/(O) CARE SYSTEM Corn by seed (O) Black Eyed Peas by seed (O) Cucumbers by seed (O) 1-800-4BAYLOR August 1 - September 15: Kohlrabi by seed (IN) BaylorHealth.com/CancerCare Pinto Beans by seed (O) Snap Pole Beans by seed (O)

Dr. Yoon Chang 3550 Parkwood Blvd, Bldg E, Ste 101A, Frisco 972-242-2040 ElineOrtho.com

Snap Bush Beans by seed (O)

Swiss Chard by seed (IN)

Yellow Bush Beans by seed (O)

Zucchini Squash by seed (O)

We believe all human body parts have a specific function. Our teeth and our bite are no exception. We aim at restoring the masticatory organ function so it may support life and radiate a beautiful smile. Our comprehensive orthodontic care includes conventional metal, Insignia, Damon Clear and Invisalign braces,TMJ dysfunction therapy, Sleep apnea treatment and more.

Southern Peas by seed (O)

We have a network of cancer treatment centers 7700 Northaven Rd. Dallas, TX 75230 214-363-5316 throughout Dallas-Fort Worth, offering full range cancer-related and integrative medical services. Whether you want to learn about types of cancer, screenings, prevention, healthy living or support, Baylor is here for you. We offer the experience, expertise and technology you can trust.

comprehensive Open Daily 9AM-5PM. Visit NHG.com for more info.

TMJ PLUS WELLNESS CENTER

Dr. Becky Coats, DDS, MAGD, LVIF, FIDIA, FAACP 2631 Ira E Woods Ave, Grapevine 817-481-6888 TMJPlus.com Instead of focusing just on your teeth, we also look at dental issues connected with other health problems you may be having. We collaborate with Thermography, Lymphatic Drainage, and Osteopathic Medicine practitioners. Call today for TMJ Pain Relief, Sleep Apnea, Frenuloplasty(Tongue Tie), Biological Dentistry, Physiologic Orthodontics, Headache Relief, Mercury Fillings Removal, Metal Free Ceramic Implants.

February 2022

DR. CONSTANTINE KOTSANIS, M.D.

HOLISTIC NURSING ADVANCING HOLISTIC HEALTH HOLISTIC NURSING CERTIFICATION 254-751-7111 AdvancingHolisticHealth.com

The premier school of nurse coaching, offering the cutting edge of health care through the Resilience Paradigm. AHH is a nurse coaching program that meets the continuing education requirements for nurses to apply for national or international certification in nurse coaching and/or holistic nursing through the American Holistic Nurses Certification Corporation. See ad, page 4.

HOLISTIC PEDIATRIC CARE NATURAL CHOICE PEDIATRICS

3535 Victory Group Way, Suite 305, Frisco 972-324-3480 NaturalChoicPediatrics.com Our focus is integrative pediatrics, which we practice through a combination of traditional, complementary, alternative and holistic approaches to provide the most effective and least invasive way to treat your child. Whether your child is healthy and you’re looking to help them reach their full potential, or sick and you’re trying to find the cause, our team is here to help.

HOMEOPATHY HEALTHY HEALING ARTS/HPWWC Cathy Lemmon 469-383-8442 Cathy@HPWWC.org HealthyHealingArts.com

Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way. See ad, page 7.

INTEGRATIVE MEDICAL DR. DEBORAH BAIN, M.D, Healthy Kids Pediatrics 4851 Legacy Dr, Frisco 972-294-0808 HealthyKidsPediatrics.com

We bridge the gap between alternative and traditional approaches to medical treatment. Teaching principles of good nutrition and prevention of disease and offering a full range of services, including unique ways of determining how to optimize your child's health, including food sensitivity testing, allergy testing, nutritional evaluation testing, which are not offered in traditional medical practices.

Dallas Metroplex Edition

LIFE COACHING

Kotsanis Institute of Functional Wellness 2260 Pool Rd, Grapevine 817-854-1655 KotsanisInstitute.com

MINDSET FOR SUCCESS

Taking a different approach to medicine. We offer a patient-centered approach to health that combines the best of traditional and complementary functional medicine with nutrition called integrative medicine. We'll listen to your goals, draw a roadmap to help you achieve your goals, and guide your every step to a symphony of health.

Feeling restless, disconnected from yourself, others and the world? Empowering you to find answers from within, I work with a wide range of clients helping you reach a higher level of personal and professional growth, allowing you to choose to see the world in a new way. Live life with more joy, aliveness and worthiness.

ENVIRONMENTAL HEALTH CENTER DALLAS Dr. Elizabeth Seymour, MD 8345 Walnut Hill Lane, Suite 220, Dallas 214-368-4132 EHCD.COM

A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.

NATURAL BALANCE CLINIC

Dr Lida Aghdam, MD 4819 State Highway 121, Ste 14, The Colony 7155 Colleyville Blvd, Ste 101, Colleyville 817-488-7878 NaturalBalanceClinic.com Offering natural treatment of common medical conditions using functional holistic, nutritional medicine. Specializing in bioidentical hormone treatment, weight gain, high cholesterol/blood pressure, thyroid issues, fibromyalgia, arthritis, constipation, IBS, leaky gut, depression, anxiety. We believe many medications are temporary relief of more in-depth medical problems that we determine and treat with serious nutritional attention.

TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE

Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156 TennantInstitute.us Providing traditional “standard-ofcare” medicine using prescription as well as complementary medicine. Recognizing that the human body is not simply a collection of independent parts but rather an integrative whole -we treat it that way. Conditions treated include chronic fatigue syndrome, fibromyalgia, macular degeneration and glaucoma, as well as thyroid support, adrenal support, hormone replacement. essential oil therapy and hyperbaric oxygen therapy. See ad, page 36.

NADallas.com

Debra Rossi 817-925-2999 DebraRossi.com

NUTRITIONAL WELLNESS BACK2BASICS FUNCTIONAL NUTRITION BY NITI

Niti Shah, PT, MS, CNS, LDN 3365 Regent Blvd., Ste 130, Irving TX 75063 972-514-7956 Back2BasicsFXN.com Chronic diseases like obesity, diabetes, heart disease, autoimmunity have reached pandemic levels. My goal is to shift attention away from suppressing symptoms with drugs—to addressing the root cause of conditions with nutrition, supplementation, lifestyle change. As a Board-certified Clinical Nutritionist, I will show you the transformative power of a back to basics approach .

PAIN MANAGEMENT SENERGY MEDICAL GROUP

9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545 Biomodulator@senergy.us Senergy.us We are the exclusive distributor of the patented Tennant Biomodulator® PLUS & PRO. These FDA accepted non-invasive devices are designed to offer an affordable, drug free, userfriendly option for the indicated use of symptomatic relief for chronic, severe or intractable pain; and adjunctive treatment in managing post-surgical and post-traumatic pain. See ad, page 36.

PHARMACY ABRAMS ROYAL COMPOUNDING PHARMACY 8220 Abrams Rd, Dallas 214-349-8000 4904 W. Park Blvd, Plano 972-599-7700 ARP-RX.com

Family owned and operated since 1980, with more than 135 years of combined experience. Our pharmacists work to provide proactive solutions to restore health and wellness. We work as trusted partners with physicians and patients to develop targeted treatment plans and customized wellness programs for your unique needs. Pharmacy Compounding. Accreditation Board (PACB) certified.

RESTAURANTS CELEBRATION RESTAURANT 4503 West Lovers Lane, Dallas 214-351-5681 CelebrationRestaurant.com

The original farm-to-table restaurant in north Food You Can Texas, including catering and takeFeel Good About! out Dallas’ Market. With a full -serORIGINAL vice bar, we celebrate farm-to-table restaurant years ofFresh serving afford• Localdelicious, • Sustainable able, locally sourced food. We offer gluten free alternatives, clean water raised salmon and sustain• Local, free-range, 100% grass-fed ably raised seafood, cagebeeffree poultryRanch and 100% from Springerhill No antibiotics ever,in vegetarian grass fed beef. Come in •today, order or take-out. fed, cage-free chicken from See ad, page 29. Perdue Farms • Verlasso salmon raised in the clean waters of Patagonia

Restaurant - 214-351-5681 | 4503 West Lovers Lane Dallas, Texas 75209 Catering - 214-351-2456 • Market - 214-352-0031

SPIRITUAL

CelebrationRestaurant.com

CONCORD DALLAS CHURCH

As Celebration continues to serve delicious, affordable and locally sourced food, we want to thank our friends and customers for your loving and loyal support!

6808 Pastor Bailey Dr, Dallas 214-331-8522 ConcordDallas.tv

Concord Dallas is the church that grows people. Their core values are passion for Christ, passion for people and catalyst for change. Services are Sundays at 8:00am, 10:00am, 12:00pm and online at Streamingfaith.com. Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.

WELLNESS CENTERS

YOGA

ROCKWALL COMPLETE HEALING & WELLNESS

CRESCENT YOGA STUDIO & ECO-BOUTIQUE

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored healing traditionsMassage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness.

Ellis county’s premier yoga studio and eco-boutique offers a variety of weekly classes, specialty workshops, private yoga and reiki sessions as well as natural health and wellness events. Come feel your stress and tensions away. New student intro offer: 2 weeks unlimited Yoga for $20. Empowering a healthy lifestyle.

2455 Ridge Road, Suite 151, Rockwall 972-771-8900 RockwallColonics.com

Dawn Harris, RYT500 306 W Ave F, Midlothian 214-817-8597 CrescentYogaStudio.com

YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

Regenerative Whole Health™ Benefits 24/7 ACCESS

UNITY CHURCH OF SACHSE 5502 Ben Davis, Sachse 972-984-8946 UnityOfSachse@gmail.com UnityOfSachse.com We teach positive psychology based on Spiritual teachings of Jesus. Services are held Sundays at 11:30am. Join us as we share truths and principles to help along your spiritual journey. Each week’s message and all events are posted on our website for your convenience. Spiritual counseling and positive prayer available.

VETERINARY PAWS AND CLAWS ANIMAL HOSPITAL DR. SHAWN MESSONNIER, DVM 2145 W Park Blvd, Plano 75075 972-867-8800 PawsAndClawsAnimalHospital.com

Offering drug-free treatments, antiaging medicine, holistic anesthesia, and blood testing for early diagnosis of cancer in healthy pets. We focus on natural wellness, detoxification, and vaccine alternatives. We happily accept new patients and continue to help those referred by other doctors, especially those with "untreatable/incurable" diseases that respond well to our unique natural medicines.

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Natural Awakenings Dallas-Fort Worth Metroplex Magazine FEB 2022 issue

Articles inside

MEDITATION AND MINDFULNESS GO TOGETHER

FERMENTING FOR FOODIES

DAVID PERLMUTTER

AFFAIRS OF THE HEART

TRULY MAKING LOVE

SECONDHAND FASHION

POWER UP YOUR WORKOUTS

THE HEART-MIND CONNECTION

PREVENTION IS KEY TO GOOD HEART HEALTH