NALAMAG March 2018 by NALAMAG

FOOD ISSUE

PLUS+ THUMBS UP ON HEALTHY FATS SPICE UP HEALTHY COOKING AGING AND NUTRITION March 2018 | New Orleans & The Northshore | NALAmag.com

HEAL YOUR PAIN WITH

Stem Cell & Regenerative Medicine Call Infinite Health Integrative Medicine Center @844-308-0615 & schedule your initial consultation

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letter from the publisher

truly believe that fresh, natural food is the key to a healthy life. That and fresh drinking water are the building blocks of our bodies. It is fresh food, clean water, and shelter that we truly need to physically survive. Sadly, through the last few decades we as a society have moved away from whole foods to the highly processed foods from the first TV dinners of the 50s and the low-fat (add tons of sugar instead) 80s. As a child of the 80s, I ate Fruit Loops and drank Dr. Pepper with the best of them. Cheese pizza and chocolate ice cream are still some of my favorite indulgences from time to time. But I have noticed consumers starting to smarten up. We’re not buying into the marketing ploys of “low fat” and “no sugar added” anymore. Consumers are demanding fresh, whole ingredients. And guess what? Consumers hold all the

power. You, your family, your friends, myself—our purchasing power dictates what the food industry makes. If you don’t buy it, they’ll stop making it. And if you demand more, they will ramp up production. According to Larry McCleary, author of Feed Your Brain, Lose Your Belly, about eighty percent of the food on shelves of supermarkets today didn’t exist 100 years ago. And if you want to leave the entire mass-production food industry behind in search of whole, local ingredients, check out my “Mel’s Take 5” this month. Fortunately, as I have gotten older, the fresher ingredients I eat, the more I crave them. Food with beautiful color, sensuous smells, tantalizing texture prepared by hand that give your body all the nutrition it craves. Food is life. It is what we feed our family, what we share with our friends and neighbors. It is what we celebrate with, what we survive on—it is made with love. What isn’t natural about that? Let’s put the natural back in our food; because together, we are quite powerful and can shift the tide back to the simple, whole ingredients that made up food. As Ralph Waldo Emerson once said, “The first wealth is health,” and that starts with food. Bon Appetit,

Melissa

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FOR ALL THINGS NATURAL IN NOLA

contact us Publisher Melissa Burbank Editors Lauren A. Pirosko Marc LaPorte Layout Design Laura Sanders Graphic Design Vanessa VanDaele Distribution Big Art’s Distribution Metro Distribution Contributors Julie Holman Carla Robertson

Eat Fit NOLA Fit NOLA

LifeCity 504-872-3919 info@nalamag.com NALAmag.com

© 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to ﬁnd a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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PLEASE RECYCLE WHEN DONE ENJOYING. natural awakenings

March 2018

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 7

14 5 6 6

ADVERTISING & SUBMISSIONS

TO REACH THE PUBLISHER Contact Melissa R. Burbank at publisher@nalamag.com. HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact Melissa Burbank at 504-872-3919 or email advertising@nalamag.com. Deadline for ads: the 14th of the month.

DIS ’N NAT BENEFITS OF REFLEXOLOGY

RECIPE FOR SUCCESS Avocado Cilantro Mockgarita

FAKE FOOD

THUMBS UP ON FATS

FIT OVER 50

SPICE UP HEALTHY COOKING

FRUGAL FOODIE

GREEN BUSINESS TIP WITH LIFECITY

ASK THE LIFE COACH

Stop Stripping Your Body Of Nutrients Facts & Fiction On Aging And Nutrition

Practical Uses for Aging Produce

9 10

MEL’S TAKE 5 Local Whole Food Providers

SPROUTS FOR PETS

Crunchy Nutrition Animals Will Love

Balanced Nutrition

HEALTHY HERO LeighAnna Kingvalsky

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: submissions@nalamag.com. Deadline for editorial: the 7th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: calendar@nalamag.com Deadline for calendar: the 7th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

NaturalAwakeningsMag.com

DEPARTMENTS 6 health briefs 7 fit over 50 8 green living 10 natural pets 11 recipe for success

18 calendar 19 lagniappe 20 ongoing

calendar 23 the marketplace

Dis ’n Nat SWEET POTATO PROJECT ENCOURAGES ENTERPRISE

THE SWEET POTATO PROJECT, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, selfsuﬃcient players in today’s expanding global economy.

Think globally, act locally. Paul McCartney

NOLA VEGGIE FEST IS COMING IN MAY! NOLAVEGGIE FEST.COM

1 6 IN

CHILDREN IN THE UNITED STATES FACE HUNGER NOKIDHUNGRY.ORG

EAT YOUR GREENS TO COMBAT HEART DISEASE reen, leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volumes, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K from foods such as spinach, cabbage and other leafy green vegetables, those with the highest intake were less likely to experience vascular enlargement.

natural awakenings

March 2018

health briefs

FAKE FOOD—3 WAYS TO STOP STRIPPING YOUR BODY OF VITAL NUTRIENTS by Courtney Carmadelle

nflammation is the precursor to dis-ease. Essentially Fake Food is processed food and confuses our body in many ways bringing harm and inflammation, which can lead to infertility, diabetes, weight gain, arthritis, and hormonal imbalance. An unhealthy lifestyle will strip your body of valuable vitamins and nutrients leading to mal-absorption and malnutrition. 1. EAT LIVE FOOD: Avoid Fake Food. Eat an array of colorful fresh fruits and veggies. Avoid packaged, canned, salt & sugar-laden products. Remember to always wash your produce even if it is organic, from the farmers market, or even from your backyard. Rinse your fish and fowl also. 2. GO GREEN FOR A WEEK: Do you struggle with trying to find ways to eat less dairy, gluten, and meat? Try eliminating just one food group such as dairy for one week. Replace all dairy products with an alternative such as coconut, almond, or plant-based products.

BENEFITS OF REFLEXOLOGY by Sandra Sigur

eflexology is a 5,000+ year old proven science involving reflexes on the feet, hands, ears, and face that coincide with all organs, glands, muscles, and the brain. Reflexology is not a massage. Specific pressure applied to these reflexes determines which part of the body is in need of stimulation or sedation. Once established, a food or food-based supplement can be energy tested for your individual needs to bring about homeostasis (inner balance). Reflexology of the face and ears is great to relieve sinus pressure, headaches, and TMJ, as well as a beauty regimen. Reflexology of the hands offers easy access any time! Reflexology is a great way to enhance your body’s own healing abilities. Sandra Sigur is a Reﬂexologist, Lymphatic LMT, Yoga Instructor, Reiki/Crystal Practitioner, and Aromatherapist. To book an appointment, see business card inside back cover.

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3. MOVEMENT: Any form of exercise will help with detoxification and elimination. Keep properly hydrated and let’s be honest, there are only 2 ways to detox—going to the bathroom regularly and sweating. Sometimes a lifestyle change can be daunting, whether the change only impacts you or your whole family. Working with an experienced Certified Integrative Nutritional Health and Wellness coach, whose focus is identifying and implementing a supportive whole-body approach may be your key to a successful long-term lifestyle shift. Feel and look happy, radiant, and powerful with a few dietary changes that will fuel your body for a lifetime! Courtney Carmadelle is a New Orleans native and owner of NOLA Thermography and Wholistic Fix serving the GNO area. Certified Integrative Nutrition and Health Coach, Certified Thermography Technician, and Pilates Instructor, Courtney empowers and educates families & individuals by implementing successful and realistic lifestyle changes. Call 504-648-4240 www.nolathermography.com & www.wholisticfix.com

fit over 50

FACTS & FICTION ON AGING AND NUTRITION by Julie Holman FACT: As we age we need fewer calories, yet require nutrient-rich, whole foods to maintain cellular regeneration—it is extremely important to maintain an adequate caloric intake and to provide your body fuel for a happy, heathy lifestyle. FACT: If you eat the same number of calories per day as you did when you were younger, you gain extra belly fat, especially postmenopausal women with low estrogen. FICTION: It’s too late to start exercising after 50. It’s’ never too late! Harvard released a study—50 men and women with an average age of 87 worked out with weights for 10 weeks and increased their muscle strength 113 percent. Even more important, they also increased their walking speed, a marker of overall physical health in the elderly. FICTION: Aging equals no libido. Impotence and reduced libido are related to normally preventable conditions like high blood pressure, heart disease, diabetes, and depression. The solution is keeping yourself in shape. Even lifting weights a couple times a week can improve your sex life. Sexual desire may decline, but doesn’t typically occur until age 75. Luckily, taking action can help you fight deficiencies and stay healthy, so take charge of your water and food intake and keep moving! Julie Holman CHLPN, CTT, and E-RYT loves teaching and sharing the beneﬁts of mindfulness, meditation, and Yoga. When not writing or playing with dandelions in City Park she’s working with 501c3 Art/Cultural & Health/Wellness organizations. Contact Julie.bonaﬁde@gmail.com if you would like to share your local story. natural awakenings

March 2018

green living

PRACTICAL USES for AGING PRODUCE by Judith Fertig hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut. “In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land, and swallows 80 percent of the fresh water consumed in the United States.” To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy. 8

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ASPARAGUS ENDS

Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves. (Tinyurl. com/AsparagusSoupTips).

BROCCOLI, SWISS CHARD, SPINACH STEMS

Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.

CARROT AND BEET TOPS

Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto or salsa verde recipe, suggests Registered Dietitian and nutritionist Madeline Basler, of Long Island, New York. Another go-to is her Earth Day Carrot Top Pesto (Tinyurl.com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic as a veggie side.

FRUIT SNIPPETS

Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.

LEFTOVER WINE

Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. After it’s frozen, wine won’t be drinkable, but it can add flavor to soups and stews, sauces and desserts like wine-poached pears.

LEMON PEELS

The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in a jar and topping with vinegar. See how at Tinyurl.com/ HomemadeCitrusCleaners.

VEGETABLE PEELS AND TRIMMINGS

Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle (In SonnetsKitchen.com/ how-tomake-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes awardwinning cookbooks plus foodie ﬁction from Overland Park, KS (JudithFertig.com).

3. LOCAL FARMS | I personally have not had a chance, but have wanted to go visit the farms on the Northshore for some time. I would love to pick blueberries at one of the blueberry farms on the Northshore such as 3D Blueberries or Blue Tarra for $10/gallon. Or eat strawberries picked right off the vine at Mrs. Heather’s Farm in Ponchatoula. Or visit Tompkins Farm in Covington for my family’s dairy and meat so I can see firsthand where their food is coming from. Local Harvest is a great resource—just put in your location and see all the farms you can go to. I’ll see y’all there, because this spring and into the summer, I am going. Let’s make a day of it and then let’s make it a regular thing. www.localharvest.org. Happy picking!

MEL’S TAKE 5 YOUR PUBLISHER’S GUIDE TO ALL THINGS #NATURALINNOLA

LOCAL, WHOLE FOOD PROVIDERS 1. FARMER’S MARKETS | Local farmer’s

markets have long been a place to find fresh, local ingredients and can be a melting pot of food from fresh baked bread, to local dairy and seafood, to all the in-season fruits and veggies your heart desires, even fresh plants for your garden and flowers for your home. I always feel very French when shopping at my local farmer’s market and feel as if I have stepped back in time to grocery shop as they did for centuries. The Eat Local Challenge has a great list of local markets from the Crescent City Farmers Markets here in NOLA to the Covington Farmers Market on the Northshore. You can check out the list here: www.nolalocavore.org/local-foods/ local-farmer-markets or just google “local farmers markets.” If you go to the Crescent City Farmers Market, tell Paul the Pesto Man Melissa says, “Hi!” Happy shopping!

2. URBAN FARMS | Urban Farms have

4. SEAFOOD MARKETS | Being a pescatarian myself, or as I like to say, a Louisiana vegan, I am always in search of fresh, local seafood. Captain Valderie of From the Boat to You sells seafood outside of Hollygrove on the weekends and I believe also has his own location as well. He is one of the happiest and most knowledgeable purveyors of fresh, Louisiana seafood I have ever encountered, and his fresh seafood at incredible prices is hard to top. If you have the chance to meet him, I highly recommend it. If I miss Capt. Valerie, I often just head over to Bucktown as I have since I was a little girl and hop into Captain Sid’s or Deanie’s market. Locally, I also sometimes hit up Michael’s Seafood on Jeff Hwy or Big Fisherman on Magazine and have heard good things about Broadview Seafood on Broad as well. Happy fishing!

been popping up all over the city for the past few years and I love it. Talk about a win-win for everyone involved. We as consumers get access to fresh, local produce, they make great use of the land, it’s better for the environment as it promotes a shorter supply chain, they beautify what were previously blighted properties, they employ locals, and they teach us about sustainable farming practices. What’s not to love? Hollygrove is probably the most known and it really is a conglomerate of many local farms/farmers, but there is also Grow Dat Youth Farm, Grow Me Somethin’, Backyard Gardeners Network, Parkway Partners, and more. Most of them operate under the New Orleans Food & Farm Network, which can be found here: www.noffn.org. Happy farming!

5. BUTCHER SHOPS | Cleaver & Co is one of the best local butcher shops here in the city, and I believe the founders are fellow Tulane MBAs. Roll wave! I am no longer a meat-eater myself, but I once was and my family still is so when I can, I stop by for locally sourced specialty meats from them. Cleave & Co’s service is unparalleled, their product top of the line, and I love that they have created relationships with local farmers all over southern Louisiana. There is also Chris’ Specialty Meats in Lakeview, and I’ve heard good things about The Gourmet Butcher in Gretna, home to many stuffed birds. Happy hunting! Fresher ingredients. Local economy. Cleaner planet.

YOU CAN REACH MELISSA AT PUBLISHER@NALAMAG.COM AT ANY TIME. natural awakenings

March 2018

naturalpets

Sprouts for Pets CRUNCHY NUTRITION ANIMALS WILL LOVE by Sandra Murphy

espite their small size, sprouts pack a nutritional wallop with vitamins, minerals, amino acids, enzymes, antioxidants and protein. Dogs, birds, horses and even cats enjoy the crunch, as well as the health benefits.

CATS | Notorious for being picky eaters, cats might balk at

HORSES | When adding sprouts to a horse’s regular diet, it’s

sprouts being added to their regular diet. Rather than upsetting the status quo, grow sprouts on a handy windowsill for easy grazing. “My cats prefer self-serve,” observes veterinarian Carol Osborne, owner of the Chagrin Falls Veterinary Center & Pet Clinic, in Ohio. “Now they leave my house plants alone.” Both cats and dogs may show improved gastric intestinal health as a result.

important to balance the intake. “A lot of barns feed forage three times a day. I know of a couple that feed one meal of sprouts and the other two of hay,” says Clair Thunes, Ph.D., a consulting equine nutritionist with Summit Equine Nutrition in Sacramento, California. “Several companies sell systems for large-scale growing.” The sprouts grow with matted roots in what is called a biscuit, weighing about 18 pounds. Difficult to mix with other feed, the biscuits are fed separately, roots and all. “Because of sporadic drought conditions, the idea of growing your own fodder became more popular, thinking it might make forage supply more dependable and possibly cheaper after initial startup costs,” Thunes explains. “Owners have a sense of control over what the horse eats, there’s less reliance on a supplier and the seeds are less expensive than hay. Due to moisture and nutritional differences, you can’t swap sprouts and hay pound for pound. It’s best to consult a veterinarian or nutritionist.” Sprouts contain a lot of moisture and have an inverted calcium phosphorus ratio that has to be accounted for, she says. Horses enjoy barley, sunflower and flax sprouts for variety. The high moisture content may help reduce the risk of intestinal impaction and resulting colic.

DOGS | Dogs are more accepting of new content in their food bowl. “Add just a few sprouts so a dog gets used to the slightly bitter taste. Once acclimated, one-eighth to one-quarter cup daily per 20 pounds of the pet’s weight is the rule of thumb,” says Osborne. She counsels against serving Fido onion, garlic, corn or mushroom sprouts. Peas, sunflowers, radishes, alfalfa and clover are suggested; they are both tasty and easy to grow.

BIRDS | “We encourage people to make their own sprouts. It’s easy to get quality seeds for legumes or grains from Whole Foods, BobsRedMill.com or Nuts.com,” says Ann Brooks, president of the all-volunteer Phoenix Landing Foundation, in Asheville, North Carolina. They provide educational activities and facilitate adoption for birds from parakeets to macaws. Sprouts from the store can be risky, because of bacteria, she cautions. “If not growing your own, the only one I recommend is the organic crunchy mix from SunnyCreekFarm.com. Be sure to get the freshest date possible.” “One of my favorite sprouts is mung beans, because they appear in two days or less. Birds like the crunch,” says Brooks. “Sprouts are safe to leave in the cage all day because they are live foods.”

GOOD FOR ALL | “Sprouts are a healthy form of nutrition and a hip way for both pets and people to enjoy greens,” says Osborne. “They’re a great go-to powerhouse of nutrition, often more nutritious than the adult plant.”

Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com. 10

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recipe for success

EAT FIT NOLA

Avocado Cilantro Mockgarita

MAKES 1 SERVING

Available on the menu year-round as a margarita, Seed offers this crazydelicious Eat Fit mocktail during Lent as part of the #AlcoholFreeFor40 challenge. Seriously, it’s so incredible you’ll forget all about the real thing. For more ways to spice up your table, check out Ochsner Eat Fit recipes at EatFitNOLA.com

1/4 avocado 5 cilantro leaves 1/4 lime, juiced 1/4 lemon juiced 1 ounce fresh orange juice 1 ounce apple juice

Muddle avocado and cilantro in bottom of glass. Squeeze in lemon and lime. Add ice, orange juice and apple juice. Shake well. Serve over ice.

Per serving: 105 calories, 7.5 grams fat, 1 gram saturated fat, 13 mg sodium, 10 gram carbohydrates, 4 grams fiber, 5 grams sugar, 1 gram protein

natural awakenings

March 2018

THUMBS UP ON FATS GOOD FAT DOESN’T MAKE US FAT by Judith Fertig

In an era of too much information, the role of fats in our diet has been a victim of not enough information. Today’s turnaround in nutritional thinking acknowledges natural fats as vital to heart health and weight loss.

HEART HEALTH BENEFIT

A recent meta-study in the Annals of Internal Medicine, a journal of the American College of Physicians, concluded that saturated fat does not appear to increase heart disease risk, overturning almost 60 years of accepted medical thought. The researchers analyzed data from 76 studies involving more than 600,000 people and found that those that ate the most saturated, or “bad” fat, did not show a higher risk of cardiovascular disease compared with those that ate the least. Note that processed trans fats remain a villain, still deemed a risk to heart health, per the meta-study. The misleading information began in the 1950s when Physiologist Ancel Keys, Ph.D., discovered a correlation between diets high in saturated fats and higher cholesterol levels. Soon the low-fat diet was born. In 2000, further research introduced the concepts of good and bad fats. More recent analysis confirmed this finding with the refinement that saturated fats increase both types of cholesterol. However, the latest research from the journal BMJ shows that saturated fat does not increase the number of LDL, or “bad”, particles, a predictor of cardiovascular disease. Instead, it makes existing LDL particles larger, a fairly benign situation in regard to such disease .

WEIGHT LOSS BENEFIT

Judith Fertig writes food health articles and cookbooks from Overland Park, KS (JudithFertig.com). 12

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Fat doesn’t even make you fat, claims Mark Hyman, a well-known medical doctor in Lenox, Massachusetts, and author of Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health. “The theory that all calories have the same impact on your weight and metabolism remains one of the most persistent nutrition myths,” says this practitioner of functional

medicine who points out that we’ve been sidetracked by wrong thinking. “Eating fat can make you lean. Healthy cell walls made from highquality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, diminish hunger and reduce fat storage,” he notes. Whole30, a 30-day diet revolving around clean eating, also emphasizes healthy fats. Devised in 2009 by Dallas Hartwig, a functional medicine practitioner and certified sports nutritionist, and Melissa Hartwig, a certified sport nutritionist, the program aims to reduce inflammation, detoxify the body and reset metabolism. The Salt Lake City, Utah, authors of the New York Times bestselling The Whole30 recommend healthy fats to keep us full and rev up metabolism. Recommended healthy fats include coconut milk and oil, avocados, olive oil, organic ghee (clarified butter) and raw nuts. Josh Axe, a natural medicine practitioner and clinical nutritionist in Nashville, Tennessee, recommends the healthy fats contained in avocados, organic butter and ghee from grass-fed cows and goats, coconut oil, extra virgin olive oil,

PRIME SOURCES OF HEALTHY FATS Functional medicine physician Mark Hyman suggests that we include four to five servings of fat in our diets every day. “In the last five years, the scientific evidence has been mounting that high-fat diets outperform lowfat diets for weight loss and for revising every single indication of heart disease risk, including abnormal cholesterol, diabetes, hypertension and inflammation,” he says. Each amount listed indicates a serving size. NUTS (a handful of walnuts, almonds, macadamia nuts or cashews) SEEDS (a handful of flaxseed, pumpkin or sunflower) MOST PLANT-BASED LIQUID OILS (one tablespoon of olive, safflower, sesame, avocado, macadamia, grape seed or walnut) FATTY FISH (4 ounces of salmon, mackerel, herring, sardines, tuna or trout)

and other foods high in omega-3 fatty acids such as salmon, sardines, walnuts, chia seeds and flax seeds. “Butter’s experiencing a comeback as a healthy fat as its benefits become more widely known,” says Axe. “The omega-6 and omega-3 fatty acids in butter help the brain function properly and improve skin health.” Ghee, an ancient Indian version of butter, is lactose- and casein-free while being loaded with fat-soluble vitamins A, D and E, says Axe. These vitamins are best absorbed by the body when they’re in a fat substance and then stored in the gastrointestinal tract, keeping metabolism and digestion on track, he says. Ghee’s high level of vitamin K2, best known as a natural blood coagulator, “also helps strengthen bones, while the fatty acids found in it improve digestion and reduce inflammation.”

AVOCADO (one-half to one avocado)

HEALTHY LEVELS OF FAT

“If you’re active, about 40 percent of your calories should come from carbohydrates, another 30 percent from protein and the other 30 percent from fat in general,” says Axe, adding that this has the added benefit of helping prevent arteriosclerosis. “Some people may consume a greater percentage of healthy fats if the goal is to become a fat burner.” “There is no one-size-fits-all approach to weight loss and health,” Hyman reminds us. “Low-carb, higher-fat diets work for most people, but for some, they may not be optimal in the long term.”

EXTRA VIRGIN COCONUT OIL (one tablespoon) ORGANIC COCONUT MILK (one-quarter cup) OLIVES (one-quarter cup) GRASS-FED ANIMAL BUTTER, CLARIFIED BUTTER or GHEE (one tablespoon) Aim to eat FATS THAT REMAIN LIQUID (not solid) at room temperature; it’s a sure sign of hearthealthy, unsaturated fats. Source: Adapted from Eat Fat, Get Thin, by Mark Hyman, M.D.

natural awakenings

March 2018

SPICE UP HEALTHY COOKING SIX SEASONINGS with SURPRISING PAYOFFS by Amber Lanier Nagle

Spices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six. 14

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GARLIC (ALLIUM SATIVUM) | “There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. “Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”

TURMERIC (CURCUMA LONGA) | Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd.com, considers turmeric the

golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like upset stomach, ulcers, flatulence, arthritis, sprains, wounds, skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflammatory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.

BLACK PEPPER (PIPER NIGRUM) | Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.

CINNAMON (CINNAMOMUM CASSIA AND CINNAMOMUM VERUM) | “One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.

GINGER (ZINGIBER OFFICINALE) | “Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms. PAPRIKA (CAPSICUM ANNUUM) | A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicin-containing spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

course

4TH SUNDAY I MARCH-AUGUST

1 :30-5 PM

BODY

Herbs for health, diet: sugar/fat cravings. A different approach.

MIND

Meditation as a way to calm the mind. "As a man thinketh, so he is ... " take control.

EMOTIONS

·,1/

� _ _),earn "tools" to re-write emotional response to negative situations. STRESS and disease.

SPIRIT

Smudge, sacred ceremony, drumming with the plants to receive their healing message for you.

COURSE BEGINS MARCH 25TH! cost:

$200.00

I small group experience

TO ENROLL PLEASE CONTACT SHARON MURPHY

(504) 579- 1493 Lacombe, LA. • resourceforlife@bellsouth.net natural awakenings

March 2018

GREEN BUSINESS TIP

FIT NOLA'S

HEALTHYHERO

WITH LIFECITY

CAFÉ CARMO WON THE 2018 LOVE YOUR HEALTHY FRESH FOOD ACHIEVEMENT AWARD!

LEIGHANNA KINGVALSKY

ot only do they compost and source locally, they are also working with local chefs to educate others about buying local food and are working with fishermen to source this directly. This company also sources ingredients that require less energy to produce. For example, biologists consider wild boar one of the greatest threats to our wetlands and to keep the population at an even level, at least 70% of the animals must be culled annually. So now this restaurant switched to using wild boar and certified humanely raised pork. This highlight is one business’ innovative approach to healthy and fresh food. Try committing to relationships with different people in the industry to make the connection with producer and consumer so the chain is maintained.

ASK THE LIFE COACH

with Carla Robertson

Carla is a master certified life coach in New Orleans. Have a question for Carla or want to learn more about her programs, events or services? Contact her at carla@ livingwildandprecious.com or 504-507-0687.

I’ve become so focused on nutrition and researching GMOs, pesticide residues, and processed food that now I’m scared of food I haven’t prepared myself. This is making it hard for me to enjoy eating out. Any tips?

—Cindy

e live in fascinating times where we have access to boatloads of information about health and nutrition. Much of this information exhorts us to be alert to potential dangers lurking everywhere in our food supply, and that makes us feel afraid. We are also told that we can have long life and perfect health if we pay attention and follow a certain protocol around our eating, exercise, and lifestyle. We believe we can control our health by the actions we take. If we aren’t healthy, it must be because we made bad choices somewhere along the way. The paradox of this access to information and perception of control is

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that the stress and fear we feel for “not doing it completely right” is also quite unhealthy. It robs us of the joy of eating and taking pleasure in nourishing our bodies. Also, some aspects of whether we are healthy or not are out of our hands. Consider taking a break from researching, instead tuning into your body to reacquaint yourself with what you love about food. No matter what protocol you follow, as long as you’re not dealing with allergies or sensitivities, trust that you can eat an occasional restaurant meal and that your body can receive the nutrition it needs. Listen to your body (not your frightened mind) and see what happens!

ur March 2018 Healthy Hero, LeighAnna Kingvalsky holds several titles. She currently holds the title as Miss Black Louisiana U.S. Ambassador and runs the health program at the New Orleans Business Alliance called NOLA Health Innovators Challenge. The startup competition engages local healthcare providers to recognize areas of focus such as diabetic care and management and hospital care navigation. LeighAnna is one of New Orleans’ rising stars who started with Ballet and other dance formats, moved to cross country at Cabrini High School and still incorporates exercise in her day to day life, which includes being a solo trekker with GirlTrek NOLA. Congratulations LeighAnna! We hope many others take on the health innovators challenge and engage their local healthcare system for progressive transformation.

Fit NOLA & Whole Foods Market together launched Healthy Heroes—a program to celebrate community members leading healthy efforts across New Orleans. Each month, residents are invited to NOMINATE A HEALTHY HERO ONLINE at nola.gov/ health-department/fit-nola/healthy-hero/.

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calendarofevents

TELL NOLA WHAT YOU’RE DOING! All calendar events must be received via email by the 7th of the month. Email calendar@nalamag.com for guidelines and to submit entries.

mark your calendar Blue Cliff College, Massage Therapy Department, Continuing Education, CEUs for LMTs March 3-5, 2018

Ortho-Bionomy Basics: Focus on Extremities, Peggy Scott, Associate Advanced Instructor of OrthoBionomy

March 17-18, 2018

Hot Stone Massage, Derrie Bergeron, LMT March 24-25, 2018, Reiki I & II, Toshii Cooper, LMT & Reiki Master Teacher

May 26-28, 2018

Ortho-Bionomy: Chapman’s Reflexes, Debby Benson, Advanced Instructor SOBI

June 23-24, 2018

Atoning Chakra Massage, Toshii Cooper, LMT & Reiki Master Instructor

October 13-14, 2018

Advanced Myofascial Techniques Magnus Eklund, BCSI For information: 504-293-0972. PeggyS@BlueCliffCollege.com

Neuro Muscular Therapy Clinic – 6:15 & 7:30pm. Also March 15 & 29. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504-293-0972

MARCH 2, 2018

Neuro Muscular Therapy Clinic – 12:45 & 2:15pm. Also March 7, 9, 14, 21, 23 & 28. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504-293-0972 Starry Night Gala – 7-10pm. $134. New Orleans Jazz Market, 1436 Oretha Castle Haley Blvd, New Orleans. WaldorfNOLA.org

MARCH 3, 2018

Sista Strut New Orleans 2018 – 8am-12pm. $25 per individual, $30 per team. Woldenberg Riverfront Park, New Orleans. RacesOnline.com Dog Day Afternoon & Take Paws – 4-7pm. Catahoula Hotel, 914 Union St, New Orleans. TakePawsRescue.org Foam Glow 5K – 5-10pm. $50. Shrine on Airline, 6000 Airline Dr, Metairie. FoamGlow.com 13th Annual Lympho-Maniac 70s Gala – 7pm. $75. Mardi Gras World, 1380 Port of New Orleans Pl, New Orleans. Lympho-Maniac.com

MARCH 4, 2018

Yoga & Mimosas – 10:45am-12pm. $10 Suggested Donation. The Drifter Hotel, 3522 Tulane Ave, New Orleans. Humana Rock’N’Roll Marathon and HalfMarathon – 12pm. $110-120. RunRockNRoll. com/New-Orleans

MARCH 5, 2018

MARCH 1, 2018

Morning Meditation with The Ohm Well – 7:30-8am. Duncan Plaza, 1201 Perdido St, New Orleans. TheOhmWell.com Power of Love Yoga Jam – 5:30-7:30pm. $10. City of Love, 3810 Leonidas St, New Orleans. NOLA.LaughingLotus.com Swedish Massage Clinic – 6:15 & 7:30pm. Also March 15 & 29. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504-293-0972

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Yogalates at the Plaza – 5:30pm. Also March 12, 19 & 26. Join Footprints To Fitness for an awesome Yoga + Pilates Fusion Class! Free. Duncan Plaza, 1201 Perdido St, New Orleans. FootprintsToFitness.com Medical Clowning Fundraiser – 7-10pm. $10$30. Fortress of Lushington, 2215 Burgundy St, New Orleans. PrescriptionJoy.org

MARCH 6, 2018

Stretch & Stroll with Magnolia Yoga Studio – 12-12:30pm. Duncan Plaza, 1201 Perdido St, New Orleans. MagnoliaYogaStudio.com Ideal Protein Weight Loss Program – 5:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504-454-2000

MARCH 7, 2018

Intro Pole Goddess Series – 6-7:15pm. Crescent Lotus Dance Studio, 3143 Calhoun St, New Orleans. CrescentLotus.com Coobwainer Downunder Beanfest – 6:30pm. $34. Lafayette Square, New Orleans. CDBfest@ aol.com

MARCH 8, 2018

Jazzin’ on Jackson: Get on the Bus – 6-8:30pm. $53. Mercy Endeavors, 457 Jackson Ave, New Orleans. RachelRoubion@gmail.com HerStory – 8pm. Through March 11. $20, $15 Student/Senior/Dancer. Roussel Hall at Loyola University, 6363 St Charles Ave, New Orleans. MelangeDanceOfNOLA.com/Events

MARCH 9, 2018

Eat Fit Cooking Stage at New Orleans Home and Garden Show – 9am-6pm. Free with Home and Garden Show Admission. Superdome, New Orleans. EatFitNOLA@gmail.com At the Jazz Band Ball – 5:30-10pm. Louisiana National Gardens Museum, 6400 St Charles Ave, New Orleans. RSVP.LANGMuseumFriends@ LANGFoundation.org Lark in the Park – 8-11pm. $100, Members $90. City Park Peristyle, New Orleans. FriendsOfCityPark.com

MARCH 10, 2018

Think Pink Luncheon and Fashion Show – 11am-2pm. $80. Heritage Grill, 111 Veterans Blvd, Metairie. NOLAZTA@gmail.com Gretna Jubilee – 7-10pm. $60. Gretna Farmers and Art Market, 300 Huey P Long Ave, Gretna. GretnaJubilee.com

MARCH 12, 2018

Vegetable and Herb Gardening – 10am & 6pm. Classes are FREE but you must call to register: Pelican Park, Mandeville. 504.579.1493 or 985.626.0572, resourceforlife@bellsouth.net

MARCH 13, 2018

Ideal Protein Weight Loss Program – 12:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504-454-2000

MARCH 14, 2018

Learn to Read the Tarot – 6:30-8pm. Also March 28. Earth Odyssey, 306 Chartres St, New Orleans. EarthOdyssey@BellSouth.net

MARCH 16, 2018

Swedish Massage Clinic – 12:45 & 2:15pm. Also March 30. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504-293-0972

Julia Jump – 7-11pm. $75. NOCCA, 2800 Chartres St, New Orleans. PRCNO.org

MARCH 17, 2018

Tough Mudder – 6am. Through March 18. NOLA Motorsports Park, 11075 Nicolle Blvd, Avondale. ToughMudder.com Saturday Morning Massage Clinic – 9:15 & 10:30am. Also March 24. Help a student with their education at our student massage clinic. March 17- Swedish, March 24- Neuro Muscular Therapy or Swedish. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504-293-0972 Caramel Curves 10 Year Anniversary – 10pm. $20. Pelican Bay, 1701 Elysian Fields Ave, New Orleans. 504-818-8919

MARCH 19, 2018

Herb Garden Design – 10am & 6pm. Classes are FREE but you must call to register. Pelican Park, Mandeville. 504.579.1493 or 985.626.0572, resourceforlife@bellsouth.net

MARCH 20, 2018

Ideal Protein Weight Loss Program – 5:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504-454-2000

MARCH 21, 2018

Water Challenge 2018 – 6:30-8:30pm. Free. Propeller Incubator, 4035 Washington Ave, New Orleans.

MARCH 23, 2018

The Divine Child at Risk – 7:30pm. Inspiration and conversation with a panel of youth advocates. $15, Students $10, Members Free. C. G. Jung Society of New Orleans, Parker UMC, 1130 Nashville Ave, New Orleans. JungNewOrleans.org Marigny Opera Ballet: Giselle Deslondes – 8-9:30pm. $40, Students $25. Also March 24 & 25. Marigny Opera House, 725 St Ferdinand St, New Orleans. MarignyOperaHouse.org

MARCH 24, 2018

Just a Gigolo 5K Fun Run – 6:45-9am. $25, $30 Day of. City Park Festival Grounds, New Orleans. Enrico@AmericanItalianCulturalCenter.com Jump, Jive, an’ Jazzin’ – 6:30pm-11pm. $60. New Orleans Jazz Museum, 400 Esplanade Ave, New Orleans. NOLAJazzMuseum.org Midnight in the Garden Gala – 7-11pm. $250, $225 for Members. Wilkinson Bruno House, New Orleans. NewOrleansFilmSociety.org Open-Ended: A FUNraiser for Artivism Dance Theatre – 7-11pm. $20 Advance, $25 at Door. The Art Klub, 1941 Arts St, New Orleans. ArtivismDanceTheatre.com

MARCH 25, 2018

Native Wellness & Diabetes Prevention Conference – 2pm. Through March 28. Astor Crowne Plaza, 739 Canal St, New Orleans. AII.OU.edu

Integrative Healing Every 4th Sunday through August. A six session course focusing on body, mind, emotions, and spirit in a small group experience. $200. Contact Sharon Murphy to enroll: 504.579.1493 or resourceforlife@ bellsouth.net

March 25, 2018 • 1:30-5pm. MARCH 26, 2018

Herbal Medicine – 10am & 6pm. Classes are FREE but you must call to register. Pelican Park, Mandeville. 504.579.1493 or 985.626.0572, resourceforlife@bellsouth.net

MARCH 27, 2018

Ideal Protein Weight Loss Program – 12:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504-454-2000.

MARCH 29, 2018

Health & Wellness Network of Commerce: New Orleans Chapter Launch – 7:309:30pm. A platform for health and wellness professionals, practitioners, service and product providers to network with corporate professionals while providing a sustainable support system for both. $20 Via EventBrite / $25 at Door. Infinite Health Integrative Medicine Center, 3900 Veterans Memorial Blvd, Ste 204, Metairie. Lenae.Goolsby@gmail.com

MARCH 31, 2018

2018 Allstate Sugar Bowl Crescent City Classic – 8am. $50-$55. Hyatt House, 1250 Poydras St, New Orleans. CCC10K.com

MAR 2018

YOGALATES AT T H E P L A Z A We are proud to join Footprints to Fitness as their media sponsor for an awesome Yoga + Pilates Fusion Class this March! Best part, IT’S FREE! The perfect #AfterWork gathering! Footprints to Fitness in partnership with The Arts New Orleans & Downtown Development District of New Orleans brings you a FREE health & wellness series as part of the effort to re-imagine Duncan Plaza! The initiative is funded by the Southwest Airlines Heart of the Community #grant and is supported by Project for Public Spaces. Come enjoy the beauty of NOLA while burning those post Mardi Gras calories off! Every Monday in March from 5:30-6:30 pm in Duncan Plaza 343-349 Loyola Ave, across from City Hall. Go to www.footprintstofitness. com/calendar/ to RSVP or contact info@footprintstofitness.com for more information.

PLAN AHEAD APRIL 16, 2018

Stress Relief – 10am & 6pm. Classes are FREE but you must call to register: Pelican Park, Mandeville. 504.579.1493 or 985.626.0572, resourceforlife@ bellsouth.net

APRIL 30, 2018

Weight Loss – 10am & 6pm. Classes are FREE but you must call to register: Pelican Park, Mandeville. 504.579.1493 or 985.626.0572, resourceforlife@bellsouth.net

natural awakenings

March 2018

ongoingcalendar 1009.

TELL NOLA WHAT YOU’RE DOING! All calendar events must be received via email by the 7th of the month. Email calendar@nalamag.com for guidelines and to submit entries.

sunday

Tai Chi in the Park – 8-8:45am. Last Sunday of the Month. Peristyle in City Park, 42 Dreyfous Dr, New Orleans. OchsnerFitness.com Introduction to Zen Meditation – 8:30 am (except the first Sunday of the month). By donation. Midcity Zen. 3248 Castiglione St, New Orleans. MidCityZen.org. Mindfulness Meditation – 8:50-10am. Meditation, a reading and discussion. 1st & 3rd Sundays. Free/By Donation. Yoga Sanga, 2013 Claiborne St, Mandeville. Resourceforlife@bellsouth.net Community Hot Quickie – 9-10am. Sixty minute, Bikram-inspired hot yoga. Same therapeutic practice, less time! All levels welcome; no class package required – by donation every week! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co Sunday Morning Meditation – 9am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504-899-3390. UnityNewOrleans.org. A Course in Miracles – 9:30am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504-899-3390. UnityNewOrleans.org. Yogananda Studies – 9:30am. Free. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504-899-3390. UnityNewOrleans.org. Strength Palace – 10-11am. No-pressure group exercise class for real people promoting positivity and strength for all. 4210 St Claude Ave, inside Shaolin-Do Kung Fu & Tai Chi, New Orleans. Unity of New Orleans Spiritual Center Sunday Service – 11am. 3722 St Charles Ave, New Orleans. 504-899-3390. UnityNewOrleans.org.

Sunday Celebration Service – 11am. Unity of Metairie. 3939 Veterans Memorial Blvd, 504-8857575. UnityOfMetairie.com. Eckankar – 11am-12pm. Discover what Eckankar can do for you to enrich your life with Divine Guidance. NO Healing Center, 2371 St Claude Ave, 4th floor. Basic/Beginners Aikido Class – 3:30pm4:30pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste. 103 in Mid-City, New Orleans. 504-208-4861. Info@ NOLAAikido.com. Yin Yoga – 5-6pm. Gentle, restorative yoga: Long holds. Deep stretching. Props. Yoga newbies encouraged! Yes, Yoga. 8338 Oak St, YesYogaNOLA.co

monday

Compost NOW – 4-5:30pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Children’s Resource Library. Beginners Karate Class – 5:30-6:15pm. Also Wednesday and Friday. First class free. LA Karate Association Dojo, 706C Phosphor Ave, Metairie. 504-835-6825. LKAKarate.com Basic/Beginners Aikido Class – 6:15pm7:15pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste. 103 in Mid-City, New Orleans. 504-208-4861. Info@ NOLAAikido.com.

tuesday Qigong/Dao-In – Noon. Tues & Thurs. Bring a mat. $5/class. New Orleans Healing Center, 2372 St Claude Ave, 2nd Fl Upper, Ste. 220, New Orleans. 985-467-0900 or dc@ affordablehealingarts.com. Connected Warriors Yoga – 12-1pm. Higher Power Yoga and Cycle, 514 City Park Ave. Free Yoga for Veterans, Service members, active, military, and their friends and family.

Young Yogis – 3:45-4:30pm. Fun, playful class for kids 4 to 8 years old to strengthen their bodies with yoga poses and learn to focus and center themselves with breathing and meditation. Music, games, and stories complete the mind-body connection. Led by Heidi, a certified Kidding Around yoga instructor and experienced elementary school teacher. $49/six classes; $10 drop-in. Transform NOLA. 8509 Oak St, New Orleans. 985-640-2648. TransformNOLA.com Yoga in the Cathedral – 5:30-6:30PM. Bring your own mat. Free (donations accepted.) Christ Church Cathedral, 2919 St. Charles Ave, New Orleans. HIIT at the Peristyle – 6-7:30pm. All levels. Bring a water bottle and a friend. Free. Peristyle on City Park. Relax, Release, and Renew – 6:30-7:30pm. Weekly series to build coping skills, create deep relaxation, nourish your mind/body/spirit, and enhance life. $10 Suggested Donation. Affordable Healing Arts. 2372 St Claude Ave, Suite 220, New Orleans. AffordableHealingArts.com Northshore Table Tennis Club – 6:30-9:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Powerpath Mastermind Miracles Sangha – 6:30pm. 3722 St Charles Ave, New Orleans. 504899-3390. UnityNewOrleans.org.

wednesday Qi-Gym – 10-11am. $10 Donation. First Class Free. Broadmoor Arts & Wellness Center. 3900 General Taylor St, New Orleans. BrainHeartBalance.com or 504-309-0002 Gentle Yoga – 10:30-11:30am. Free. Lyons Rec Center, 624 Louisiana Ave. Prayer and Healing – 11am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave. 504-8993390. UnityNewOrleans.org. Compost NOW – 12:30-2pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Behind Latter Library/ Friends of NOPL.

Have you made a positive change or connection in your life as a result of Nalamag? LET US KNOW FOR A CHANCE TO BE FEATURED IN THE MAGAZINE!

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Wellness Wednesdays: Ideal Protein – 5-5:30pm. Majoria Drug Store, 888 Terry Parkway, Terrytown. 504-3921551. melissa@majoria.com. www. idealmajoria.com. Community Meditation – 6-7pm. Love Offering. Unity of Metairie, 3939 Veterans Memorial Blvd, Metairie. 504885-7575. UnityOfMetairie.com. Compost NOW – 6-7:30pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Mid-City Library. Aerial Yoga: Power – 6-7pm. Get superhero strong in a fun, vibrant class that utilizes aerial hammocks to support and challenge you in traditional and unique yoga poses. Accessible to all fitness levels – even a true beginner. $15 drop-in. Transform NOLA. 8509 Oak St, New Orleans. 985-640-2648. TransformNOLA.com Core + More! – 6-6:50pm. Transform NOLA, 8509 Oak St. 985-640-2648. mia@TransformNOLA.com. TransformNOLA.com. Basic/Beginners Aikido Class – 6:157:15pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste 103, in Mid-City, New Orleans. 504-208-4861. Info@NOLAAikido.com. Free Spirited Yoga – 6:30pm. Free. Join NOLA Tribe Yoga for Free Spirited Yoga every Wednesday night. Warm up 5K at 5:35pm. The Tchoup Yard, 405 Third St, New Orleans. Inner Flow Yoga – 6:30pm. Enhances lymphatic flow, digestion, immunity, balance, and relaxation. Great for beginners! $10. The Esplanade at City Park Yoga Studio, 3443 Esplanade Ave, 2nd Fl, New Orleans, LA. A Course in Miracles – 6:30pm. Facilitated by Mary Beth Ellis. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504-8993390. UnityNewOrleans.org.

A Course in Miracles Discussion – 7pm. Join Rev Jack Fowler. Love offering. Unity of Metairie, 3939 Veterans Memorial Blvd, Metairie. 504-885-7575. UnityOfMetairie.com. Level Up! Intermediate Yoga- 7:30-8:30pm. A challenging practice to bring you to the next level! Arm balances. Backbends. Inversions. 95 degrees. Come be playful and learn to fall in style! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co Center, 3722 St Charles Ave, New Orleans. 504-8993390. UnityNewOrleans.org. A Course in Miracles Discussion – 7pm. Join Rev Jack Fowler. Love offering. Unity of Metairie, 3939 Veterans Memorial Blvd, Metairie. 504-885-7575. UnityOfMetairie.com. Level Up! Intermediate Yoga- 7:30-8:30pm. A challenging practice to bring you to the next level! Arm balances. Backbends. Inversions. 95 degrees. Come be playful and learn to fall in style! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co.

thursday Uptown Hot Vinyasa – 9-10am. New class time! A dynamic, heated flow practice. Come sweat and move like you! All levels welcome. Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail.com. YesYogaNOLA.co Qigong/Dao-In – Noon. Tues & Thurs. Bring a mat. $5/class. New Orleans Healing Center, 2372 St Claude Ave, 2nd Fl Upper, Ste. 220, New Orleans. 985-4670900 or dc@affordablehealingarts.com. Vinyasa Flow Yoga – 6-7:15pm. Free. Popp’s Bandstand, in front of Morning Call in City Park. 56 Dreyfous drive. Bring a mat, a water bottle, and a friend. Compost NOW – 6-7:30pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Alvar Library. Northshore Table Tennis Club – 6:30-9:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Peaceful Mamas Monthly Class for Busy Moms – 7:45-9:15pm. Wild Lotus Yoga Uptown. 504899-0047. TeamLotus@WildLotusYoga.com. WildLotusYoga.com

friday Tiny Trees – 10-10:30am. Simple, animated poses, games, music, breathing, and meditation are all a part of this sweet, fun, class designed especially for you and your child. One adult can attend with up to two children, ages 1 to 3. $49/six classes; $10 dropin. Transform NOLA. 8509 Oak St, New Orleans. 985-640-2648. TransformNOLA.com Happier Hour Wine Tasting – 5-7pm. Free. Spirit Wine, 3500 Magazine St, New Orleans. Jammin’ Community Hot Quickie – 5:30-6:30pm. Bikram-style class to music. Live DJ and Oak St. Happy Hour on the fourth Friday of every month! Donation suggested. Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail.com. YesYogaNOLA.co New Orleans Spiritual Awakening Group – 6-9pm. New Orleans Spiritual Awakening Group sponsored by Homeward Bound Services. May Wen. Broadmoor Arts and Wellness, 3900 General Taylor St., NOLA. https://www.facebook.com/ neworleansspiritualawakening. Beginners Yoga / Level 1 Vinyasa – 6-7pm. Free. Broadmoor Arts and Wellness Center, 3900 General Taylor. Bring a mat, a towel, and a water bottle along with any other props you wish to bring.

saturday Yoga on the Bayou – 8:30-9:30am. Yoga Lagniappe, 3700 Orleans Ave, New Orleans. YogaLagniappe.com Northshore Table Tennis Club – 9:30am-12:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Yoga and Guided Meditation –10-11:30am. Yoga nidra with Katrina Zech. $15 donation. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. UnityNewOrleans.org. Inner Flow Yoga – 10am. Enhances lymphatic flow, digestion, immunity, balance, and relaxation. Great for beginners! $10. The Esplanade at City Park Yoga Studio, 3443 Esplanade Ave, 2nd Fl, New Orleans, LA. Compost NOW – 10:30-12pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Rosa Keller Library. Level Up Intermediate Yoga – 11am-12:15pm. A challenging practice to bring you to the next level! Arm balances. Backbends. Inversions. 95 degrees. Come be playful and learn to fall in style! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co First Position Adult Beginners Class – 11:30am12:30pm. Live Oak Dance, 8204 Oak St, New Orleans. ChristynLiveOakDance@gmail.com

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