Natural Awakenings Tampa Bay May 2022 Edition by debbey wilson

E R F

HEALTHY

LIVING

HEALTHY

PLANET

Women’s Wellness Issue

special

THE MOTHERING WAY

INTERMITTENT

FASTING 101

IMPROVE YOUR HEALTH BY EATING LESS OFTEN

GROW HERBS AND VEGETABLES IN CONTAINERS May 2022 | Tampa Bay-Edition | NATampa.com

May 2022

March 2022

HEALTHY LIVING HEALTHY PL ANET

TAMPA BAY EDITION Publisher Debbey Wilson Editor Cheryl Hynes Design & Production Patrick Floresca Contributing Writer Eleanor Bailey Sales & Marketing Debbey Wilson Circulation Manager Dean Wille Accounting Susan Hoffman Website Kyle Hass Operations Amy Hass

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Being a mother is learning about strengths you didn’t know you had. ~Linda Wooten 6

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CONTENTS

Natural Awakenings | Tampa Bay Edition | May 2022

22 RESILENT MOTHERING DEPARTMENTS 12 news briefs 16 health briefs

28 FENDING OFF FIBROIDS

Natural Approaches Offer Relief

18 global briefs 21 eco tip 25 inspiration 26 wise words

32 THE BLENDED FAMILY

Tips for Creating a Successful Stepfamily

28 healing ways 30 green living 32 healthy kids 34 conscious eating 38 fit body 40 natural pet 42 calendar 44 resource guide 8

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INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

38 STAYING HYDRATED

It’s Not Just About Drinking Water

letter from publisher

here is so much to be said in this month of May’s special issue on the feminine and the divine trait and gift of love for constructive nurturing, including one’s self. Covid created home-bound working moms and that whole new lifestyle is still emerging; as with all things leading edge, growing pangs are felt. Find a few “Self-Care Tips for Stressed-Out Moms” in the article Resilient Mothering: How Moms are Forging Ahead in a Changing World. “Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience.” I like that statement and take it to heart, daily, turning challenges into ops for upward growth. Read the above quote in its full context in this month’s Inspiration article, Mothering the World. Nurturing goes much deeper than raising offspring; it’s a lifestyle. After you have the pleasure of reading how to grow veggies in pots in Easy Container Gardening, consider the value found in Basic Intermittent Fasting. A regular partaker, this is an acquired taste so to speak (no pun intended); eventually, continuous intermittent fasting awakens the body’s inner intelligence to the point of knowing what and when to consume for optimal health. It especially and eventually helps go deep to the point of emotional and mental detoxification, the ultimate goal being etheric. As always, with an open heart and an open mind, blaze those inner trails.

ADVERTISING & SUBMISSIONS Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet. HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 727-865-9339 or email dwilson@ natampa.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Advertisers email articles, news briefs to dwilson@ natampa.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: dwilson@natampa.com. Deadline for calendar: the 10th 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 727-865-9339. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 10

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news briefs

2022 Herb Day St. Pete

Regain a Spring in Your Step this Season

uring the covid years of 2020 to 2021 when walking became a national pastime, Bonnie Kissam, M.A., Feldenkrais practitioner, relaunched her six-week “Lightness of Walking” program online. Walking is an accessible, effective form of exercise that creates an opportunity to tune into one’s self and the present. The even, rhythmic pattern allows the mind and body to reorganize around one’s core/center. As people age, they can become stuck in old, habitual patterns of moving that often lead to discomfort and loss of enjoyment in walking. This spring, join The Lightness of Walking community online from the comfort of home. Kissam’s unique understanding of Moshe Feldenkrais’s wisdom in neuroplasticity assists her in changing your patterns for walking with the simple actions of sitting and lying on the floor. As a result, you will learn how to redesign your “ABCs for Walking”. Past attendees report how much lighter and more efficient their balance has become since their use of the Lightness of Walking tools. Classes will be held from 5 to 7 p.m., on Sundays, May 1 to June 12, and 1 p.m., on Wednesdays, from June 8 to July 13. To register, visit LightnessOfWalking.com. For more info, call 941-360-2248, email Bonnie@FeldenkraisInSarasota.com and/or visit FeldenkraisInSarasota.com. See ad page 39.

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erbalists and plant lovers will come together from 10 a.m. to 4 p.m., on May 7, to celebrate the importance of plants to our health, with the 2022 Herb Day St. Pete, to be held at Traditions School of Herbal Studies, in St. Pete. Herb Day Coalition, a national group of nonprofit herbal organizations dedicated to herbal education, research, quality control, plant preservation and the responsible use of herbs in human health, created this day with local herbal events taking place throughout the nation. Herb Day St. Pete is hosted by Traditions School of Herbal Studies and Acupuncture & Herbal Therapies, in benefit of the West Coast Chapter of the American Herbalists Guild and The Florida Herb Society. This event is free and open to the public. Enjoy lectures by local herbal experts, free samples, raffles, music and more. There will be locally grown medicinal plants for sale and all vendors will be local and related to herbs. Anyone interested in learning more about herbs, herbal medicine and herbal safety should definitely attend! Cost: Free. Location: 2520 Central Ave., St. Petersburg. For more information, visit AcuHerbals.com and TraditionsHerbSchool.com or call 727-318-2505. See ad page 21.

Stem Cells, PRP Injections & Enbrel

Try Thai Foot Massage

oung Foundational Health Center (YFHC) is offering a free seminar on stem cells, platelet rich plasma injections and the use of Enbrel, at 5:30 p.m., on May 25, in Largo and online. Hosted by Dr. John Young and Tiffany Barber, APRN, there will be a Q&A following the presentation. YFHC is known to work from the foundation up; rather than repairing the cracks or merely treating the symptoms, they shoot at the root of the problem, and by targeting the cell membrane and immune system, ultimately improve the overall health of the patient. Barber was born and raised in a small town north of Tampa. She holds both Bachelor’s and Master’s degrees in anthropology with a focus in biocultural studies, and a Master of Science in nursing. She spent several years practicing as an RN in orthopedics at a local hospital before pursuing her goal of becoming a nurse practitioner. She graduated from the USF’s Advanced Registered Nurse Practitioner program and is a member of the Sigma Theta Tau International Honor Society. She is board certified in Adult Gerontology Acute Care with an additional certification in orthopedics. Location: 7241 Bryan Dairy Rd., Largo. Registration required (40 maximum in-person); call 727-545-4600 or visit YoungFoundationalHealth.com. For Zoom-ers, an invitation will be sent after sign-up. See ad page 5.

marriage between the ancient healing arts of reflexology, Chinese tuina, Japanese shiatsu and Indian ayurvedic yoga, Thai foot massage of the feet and lower legs is both invigorating and deeply relaxing. Using hands-on massage with warm, moist heat and light rubbing, this method is ideal for tired feet, improving circulation and lymph movement and increasing flexibility. For anyone who has tried reflexology, this treatment may just surprise yet impress how different the techniques feel. Diane Murray, LMT received her first Jin Shin Jyutsu session in 1979 and the healing gentleness of that art led to her lifelong study and becoming certified as a self-help trainer/teacher. Murray founded The Effortless Solution, Inc. and opened her private practice at The Health Center, adding Swedish and Thai Foot Massage to her offerings. During treatment, the client lies comfortably, face-up, on a massage table or zero gravity chair. Shorts, skirts or loose pants are best to allow the therapist access to the legs from the knees down. “My clients have reported to me that they feel relaxed, de-stressed, energized and content,” Murray shares. “Some have reported reduced pain in the feet, reduced feelings of numbness and a discontinuation of leg cramps at night.” Location: 13803 N Florida Ave., Tampa. For more information, call 813-500-1899 or visit TheHealthCenterfl.com. See ad page 31.

May 2022

Spreading the Good Word with Stickers

ngelStickers.com is now offering a newly designed line of stickers destined to inspire and spread joy to one and all. With encouraging, uplifting messages, spreading the “Good Word” is at the crux of the mission. Founded on faith in God, family and our military men, women and animals who have served our great nation, Angel Stickers include angel numbers, inspirational/spiritual messages and military support stickers, and can be an adjunct to other positive ways of living a sound mental and emotional life. Increase your light quotient daily; let that Love shine forth into the world of form, healing, making the best of it rather than the worst of it. Let Angel Stickers be part of that fun! Proudly made in the U.S.A. For more information and to order, visit AngelStickers.com. See ad page 43.

UPHI’s Patricia Scott New President of HEA

ocal Medical Hypnotherapist Patricia V. Scott (Patti) has been voted in as President of the Hypnosis Education Association (HEA), a not-for-profit Florida corporation dedicated to educating people on the benefits of hypnosis. Scott brings over thirty years of experience to this position and has distinguished herself in the field of Medical Hypnotherapy by creating the first specialty certification program approved through the International Medical & Dental Hypnotherapy Association. In addition to offering private sessions, Scott’s company, UP Hypnosis Institute, is approved through several international organizations offering Hypnosis, Medical Hypnotherapy, and Neuro Linguistic Programming (NLP) training and certification, and classes for the general public. Prior to becoming certified in hypnotherapy, Scott had an impressive 20 year career as a professional singer, actor, dancer and published songwriter. During those years, she studied and implemented the very techniques that would ultimately lead to her next calling. After suffering a severe back injury at age 19 from which doctors said she would never recover, Scott used self-hypnosis to heal herself and went on to prove them wrong. Dancing was not supposed to be in her future, much less professional dancing! So, Scott walks the walk and talks the talk, and her passion is teaching others the techniques that changed her life. For more information, call 727-943-5003 and/or visit UPHypnosis.com. See ad page 6.

UniverSoulLight Consulting

ersonalized Astrology Reports are now available at UniverSoulLight.com. Available only privately in the past to clients, Reverend Amanda Segovia now offers these custom report options to all in the Tampa Bay area. Personalized Astrology Reports are customized astrology interpretations for the individual and couples (friends or romantic). These customized reports are specific as they are based on precise birth information. Depending upon the type of report selected, one can discover much detail about a particular topic in their life, an overview or summary of a topic, enjoy daily astrology calendar guidance or even have a comparison of two people and how they might relate to one another. The hardest part might just be figuring out which ones to read first! Personalized Astrology Reports make excellent gift ideas for holidays, birthdays, anniversaries, and for anyone seeking insight on their deeper purpose, career guidance, options for travel and moving, opportunity and challenge period awareness. Shares Reverend Amanda, “I hope they bring you as much insight, laughs and joy as they have for me. Namaste.” Rev. Amanda Segovia is a natural-born intuitive medium, healer and astrologer. To learn more about services, scheduling and availability (phone or in person), visit UniverSoulLight.com. See ad page 46.

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May 2022

health briefs

Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

Avoid Living Near a Fracking Facility The 17.6 million Americans living within one kilometer of one of the country’s 100,000 hydraulic fracturing (fracking) facilities face a higher risk of heart problems, cancer and respiratory disease, recent research suggests. In the latest study from Harvard, statisticians found that living near or downwind from a fracking site contributes to earlier death among elderly people. Combining the Medicare records of 15 million people over age 65 with zip codes of fracking wells, they found that the closer to the wells people lived, the greater their risk of premature mortality. Those that lived closest had a statistically significant elevated mortality risk (2.5 percent higher) compared with those that didn’t live close by, and those living downwind faced a higher risk of premature death than those upwind. The results suggest that airborne contaminants emitted by the wells are contributing to the increased mortality, the researchers write.

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A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a bone-loss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors. In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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Try Tai Chi to Boost Neurological Health With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system.

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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist. Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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May 2022

global briefs Western Megadrought Surge Continues

Trouble in Solar Paradise

Prescription Problem Pharmaceutical Pollution is Out of Control

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A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021. So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.” Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires. University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

Sundown Showdown

Sixty miles from Las Vegas, the unincorporated town of Pahrump, Nevada, has plenty of sunshine to generate solar power, but residents are upset that San Franciscobased Candela Renewables wants to build a large-scale solar field across approximately 2,300 acres. Candela Manager of Development Dewey Klurfield discussed plans for the Rough Hat Nye County solar project at a meeting of the Pahrump Public Lands Advisory Committee, and many residents criticized the company for encroaching on their land. Although Nevada is striving to be a leader in renewable energy, around 80 percent of the state is public land, mostly maintained by the U.S. Bureau of Land Management. Residents and conservationists fear that the project could destroy thousands of miles of delicate cryptobiotic desert crust—a thin layer of bacteria-rich soil that retains water and nutrients, and slows erosion— at the expense of local ecosystems. Large-scale solar fields also run the risk of displacing native plant and animal life, and contributing to dust storms. Nels Johnson, North American director for renewable energy at The Nature Conservancy, states, “We need to recognize that any form of energy is going to have some impacts. The question is how do we try to avoid and minimize those impacts?”

A new study by the University of York, “Pharmaceutical Pollution of the World’s Rivers,” in the journal Proceedings of the National Academy of Sciences, has determined that pharmaceutical drugs polluting the world’s rivers pose “a global threat to environmental and human health.” Research leader Dr. John Wilkinson says, “What we know now is that even the most modern, efficient wastewater treatment plants aren’t completely capable of degrading these compounds before they end up in rivers or lakes.” Biologically active compounds cause harm to wildlife such as the feminization of fish, and the presence of antibiotics in the environment increases the risk of drug resistance. The survey sampled 258 rivers in 104 countries and more than a quarter were regarded as unsafe for aquatic organisms. The most extensive global study to date found that the most polluted rivers were in Bolivia, Pakistan and Ethiopia. In the U.S., Dallas ranked in the top 20 percent. Those in the Amazon rainforest, Iceland and Norway had the least amounts of pharmaceutical pollution. Wilkinson advises, “The World Health Organization and UN and other organizations say antimicrobial resistance is the single greatest threat to humanity; it’s a next pandemic.” 18

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Crispy Critters

Methane Emissions Grossly Underreported A recent report by the International Energy Agency (IEA), a Paris-based energy watchdog, found that methane leak emissions from the oil, gas and coal industries are 70 percent higher than official government estimates globally. Satellite data provided significant discrepancies between official figures and actual output. Curbing methane is one of the best ways to keep global warming in check, and the report says oil and gas companies could even profit by plugging their leaks. IEA Executive Director Fatih Birol states, “At today’s elevated gas prices, nearly all of the emissions from oil and gas operations worldwide could be avoided at no net cost.” The IEA suggests the problem can be avoided by instituting methane monitors and leak-proof equipment, as well as banning the routine practice of burning or venting surplus natural gas. A previous IEA report found that more than 70 percent of oil and gas industry emissions could be addressed with existing technology. Methane, a key ingredient of natural gas, is responsible for 30 percent of the rise in temperatures since the pre-industrial era, and is relatively short-lived. Carbon dioxide persists in the atmosphere for centuries, but methane breaks down within a decade.

Sky High

photo courtesy of Sky Sales Power

Wind Energy Goes Airborne

Buzz Kill

More Bad News for Bumblebees A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.” The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in shortterm memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin. justin/AdobeStock.com

Gas Attack

Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11-fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands. In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether. Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore. May 2022

Returning to

THE GARDEN OF MEDITATION by Dr. Larry Castellani

here is a place where the fruits and flowers, the peace and happiness of meditation, are to be found. Call it The Garden of Meditation. This metaphor of the “garden” might recall the image and story of the Garden of Eden in the Bible, and this would not be misguided. But before we find out how to return to the garden, let’s revisit what meditation is thought to be. Socrates, of ancient Greece, pointed us to the meditative life when he said “Know thyself,” because the unexamined life is just not worth living—a stark warning but also an invitation to the peace of mind found in the contemplative pursuit of truth. So Socrates suggested we ask the question, “Who am I?” to find the greatest fulfillment. In southern India in more recent times, Ramana Maharshi also asked the question “Who am I?” Ramana suggests a return to the “I Am” that “I Am,” a meditative self-experience beyond changing identities. This is the way of finding that inner garden of silent, still serenity at the Heart of Consciousness. This is an “I” that is not dependent on things of/or identified with the ways of the world. Jesus likewise suggested we “die to our worldly selves in order to find our true self.” One’s identity and true being is not in or of the world but in the divine spirit of the “I Am” where the solace of love is to be found. This “spirit” is the “I Am” which God says He is in the book of Genesis: “I Am that I Am.” Jesus also reveals his 20

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true nature when he, also in the Gospel of John, states, “Before Abraham was, I Am.” Jesus identifies with the Absolute God that exists before and beyond time. Less grandiosely and with a lighter comedic touch, but equally seriously, Woody Allen said, “Well I’ve got to identify with somebody; why not God?” But where is the “I Am that I Am” beyond all identities and personality? We can go in the right direction when we consider that rather than asking “Who am I?” we might simply ask “Where am I?” This can help us actually experience the reality of the Spirit of Consciousness that “I Am,” not merely think or imagine it. So we can find who we are, the key to enlightenment, and the final fulfillment we seek by asking where we are. That is, who I am almost doesn’t matter if I am lost somewhere,—somewhere beyond the eternal presence of my true self—here and now. If I am spending all my time and energy attending to things, thoughts, emotions, imagination, “there and then,” I cannot be abiding in my true self in the unchanging “here and now of pure Consciousness.” But again, where is this true self? How do we “locate” it? What is it actually like to experience the pure consciousness of the Eternal? Ask yourself, “Am I conscious of this chair in front of me?” Yes. “Am I conscious of this thought or feeling?” Answer is yes, of course, because I’m conscious. Well, if I am conscious and conscious NATampa.com

of this or that external or internal thing alone, then why can’t I “turn” to consciousness itself and let consciousness experience itself as consciousness alone? And see what happens! Consciousness may place its awareness on anything it chooses, whether external things, internal mental things, emotional preoccupations or imaginative reminiscences, hopes or dreams. But the final completion and fulfillment of the search for peace and happiness is always already given beyond all these things—that is, the place of the living spirit of the light of Consciousness which “I Am.” I am NOT the body, thoughts, roles, personality or beliefs. I am simply the I Am that I Am, pure and simple. So when we ask “Where am I?” we are asking where Consciousness “places” its awareness and attention. Placing its awareness on things, thoughts, emotions and fantasies is quite alright. We are free to do so. But meditative peace and happiness is found when Consciousness returns to the boundless, “place-less” place of its absolute abiding—its eternal source in the Self which we already always are—given like a gift from God and guaranteed. For most of us, Consciousness gets controlled by and lost in the world. If Consciousness can be let to turn around, so to speak, and return to awareness of our own true, ever-present certainty, we can be at home in the garden, a kind of Garden of Eden, anytime we choose. Moreover, when world, mind and emotion are seen to be within the limitless light of Consciousness, then we can be totally at ease in that external world also. Consciousness is the ever-present abiding Source and embrace of all things, even especially itself. So ask yourself, “Where am I, really?” There is only one place where I know, see and feel myself truly—in the unconditional, boundless, independent Light of Living Consciousness. We find in this “return” to Consciousness immanently within, the sweet silent stillness of Divine Solace. Consciousness is the only Absolute—the eternal Light encompassing and comforting all. This is The Garden of Meditation. Dr. Larry Castellani is a retired philosophy professor living in Clearwater, Florida. For 27 years, he has been teaching his unique Integral Awareness Meditation. For more information, call 716-816-5464. See ad page 45.

eco tip

DIY Salt Scrub

with Himalayan Salt and Essential Oils Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals

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Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil

A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion. Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone. Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They are easy to make because they are a simple combination of salt and oil. In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing. Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin. Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as:

Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil DIY SALT SCRUB RECIPE 1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil 1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils. Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated. Store in a glass or metal container. This recipe fills a single, pintsized Mason jar or two half-pint jars. Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants. If it is kept in the shower, store the scrub away from the water stream. For more healthy DIY recipes, along with natural skincare and eco-friendly home and garden ideas, visit EcoLiving Mama.com. May 2022

Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health. While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care. Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two

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young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says. Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes. An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains. In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs. May 2022

Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.” Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.” She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens 24

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a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about. She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey. She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my

husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says. For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key. Here are some practical ways busy moms can incorporate their overall wellness into a daily routine. Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack. Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group. Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy. Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts. Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

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inspiration

Mothering the World

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by Marlaina Donato

ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience. “Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing. We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it. Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com. May 2022

wise words

Jeffrey Bland on

Rejuvenating Our Immune System by Sandra Yeyati

ronment and isn’t overreacting or underreacting, while still working as you would like it—to defend us.

What is Immuno-Rejuvenation?

There are two parts to our immune system. One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plantderived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation. The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize sciencebased nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection. A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through. We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016. In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the envi26

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How can we reset our immune system?

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

What targeted, phytochemicalrich foods are you excited about? Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun. As a result, it has in its genes the ability to produce the highest level of immuneactivating phytochemicals of any plant we know—50 to 100 times higher. Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

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How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com. May 2022

healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases. Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

Happier Hormones Through Diet While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids. “I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says 28

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Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida. Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.”

Vitti recommends opting for fiber-rich whole grains that aid in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says. Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies. Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired

FOODS TO CONSUME FOR ACHIEVING HORMONE BALANCE Almonds and hazelnuts

Organic wheat germ

Arugula

Radish

Cold-water, deep-sea fish: salmon, tuna, herring, halibut, mackerel, sardines

Reishi mushrooms

Garlic Green tea

Turnips Vitamin E, vitamin B complex, magnesium, omega-3 fatty acids Watercress

blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifically on the reproductive and pelvic organs,” she says. According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor. No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.” Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains. Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus. Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic. FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations. Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized. May 2022

green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

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by Maya Whitman

ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio. The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. 30

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Plants needing to climb can be trained to grow on a trellis placed in a container.” Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering

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peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet. “Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says. Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.” Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.” Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface. Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fast-release product every week or two. Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil. Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster. Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter. Plastic pots come in a variety of colors, are lightweight and can often be left outdoors. Fiberglass is lightweight, pricey and designed to be left outdoors year-round. Metal is usually not a problem for northern gardeners and are quite trendy. For more information on galvanized steel safety, visit Seeds_for_Thought64596.pdf (ucanr.edu). FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles. Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well-drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest. May 2022

healthy kids

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY by Ronica O’Hara

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he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail. They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says. Therapists and blended-family veterans offer advice for those on this important journey:

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King. Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart. “The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

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Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

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Men's Health

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.” Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com. May 2022

conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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by Sheila Julson

asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health. “Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.” Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because

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insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically

unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life. “Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women. Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.” When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking. A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets. Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country. May 2022

1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

HEALTHY BREAKFAST SALAD

Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

photo courtesy of Laura Fuentes

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional)

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine. Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

In a gallonsize zip bag, Spray a non-stick pan and cook eggs sunny side-up over combine medium heat. Assemble the salads by placing a large handful chicken of greens in each bowl and topping with roasted veggies, fried breasts, olive egg, bacon pieces and avocado slices. oil, lemon zest, lemon Recipe courtesy of Laura Fuentes. juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing. To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges. Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving. Recipe courtesy of Laura Fuentes. 36

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photo courtesy of Laura Fuentes

MEDITERRANEAN CHICKEN FARRO BOWLS

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fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER by Sandra Yeyati

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashvillebased clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.” Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.” “How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and coauthor of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.” According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments. Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but 38

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How to Hydrate

Individual Lessons Awareness Through Movement® Classes ONLINE

www.feldenkraisinsarasota.com

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941.360.2248

not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.” In her book Quench, Cohen delineates a five-day plan to optimize hydration. Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt). Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says. When feeling hungry, drink a glass of water. We often mistake hunger for thirst. Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water. Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

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Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

Best Fluids to Drink “The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best athome system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code. “The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Email your favorite pet picture to Debbey at dwilson@natampa.com for inclusion in the magazine. May 2022

natural pet

Saving Birds from Cats SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS by Karen Shaw Becker

hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild. New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.” Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside. The researchers divided the cats into six 40

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Use Rainbow-Colored Ruff Collars

groups, including a control group that didn’t change their habits. For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

Feed Them a Fresh Meat Diet The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers. “Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

Have Them Hunt Indoors for Food To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be open-air, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside. It also keeps birds safe. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com. May 2022

calendar of events

Printed calendar is a gratis feature for advertisers. Non-advertisers: get your event listed for $25/listing. Email dwilson@natampa.com for more info. On line version of Calendar of Events gratis at NATampa.com. SUNDAY, MAY 1 Mediumship Development Circle – 3:15-4:15pm. Join Dr. Danielle as we explore different skills to develop our mediumship abilities. $25. The Violet Butterfly, 35154 US Hwy 19 North, Palm Harbor. Info, 727-386-4535, TheVioletButterflymhc.com.

discuss Venus and her influence within our charts. Bring your natal chart and a curious mind. $25. The Violet Butterfly, 35154 US Hwy 19 North, Palm Harbor. Info, 727-386-4535, TheVioletButterflymhc.com.

THURSDAY, MAY 5

WEDNESDAY, MAY 18

Create Your Ideal Healthy Body – Noon-1:30pm 1st & 3rd Thurs. online or live (Oldsmar). The MindBody Cohesion System developed by Patricia V. Scott, PhD, combines Hypnosis, NLP & Pivotal Response Conditioning. Create healthy habits, confidence & exercise motivation, eliminate blocks & limiting beliefs. Hypnotic experiences, handouts & hypnosis recording (1st class). $20/1 class or $50/3 classes. 727-943-5003, UPHypnosis.com.

Free Hypnosis-NLP Webinar: When Sadness Turns to Depression – 7:30-8:30pm. Interactive webinar with Certified Master Trainer Patricia V. Scott, PhD. With 30-plus years of experience as a Medical Hypnotherapist & NLP Master Practitioner and trainer, Patti shares practical, easy-to-use techniques with Q&A. (Usually 3rd Weds. monthly w/various topics.) Register by 5pm for log-in details: UPHypnosis@outlook. com, UPHypnosis.com.

SATURDAY, MAY 7 Complimentary Yoga Session – 11am-Noon. May 7, 21, 28. Call ahead and reserve a space to join us for a complimentary yoga class with mindfulness meditation. Bring your mat, water bottle, towel and any devices you like. Come and enjoy the stretch and get in touch with your calm. 6251 Park Blvd., Ste. 9, Pinellas Park. Reservations, Elizabeth 727-300-9382. 16th Annual Herb Day St. Pete – 10am-4pm. Please join us for this free international event as we share our approaches of using herbs as food, medicine, beauty products, and even crafts. The day will include vendors, food, music, and lectures! Traditions School of Herbal Studies and Acupuncture & Herbal Therapies, 2520 Central Ave., St. Petersburg. Info, 727-3182505, TraditionsHerbSchool.com/open-classes.html.

WEDNESDAY, MAY 11 Understanding Your Soul’s Blueprint Using Astrology – 6-7:30 pm. Join Mandi Rose as we

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THURSDAY, MAY 19 Create Your Ideal Healthy Body – Noon-1:30pm. 1st & 3rd Thurs. online or live (Oldsmar). The MindBody Cohesion System developed by Patricia V. Scott, PhD, combines Hypnosis, NLP & Pivotal Response Conditioning. Create healthy habits, confidence & exercise motivation, eliminate blocks & limiting beliefs. Hypnotic experiences, handouts & hypnosis recording (1st class). $20/1 class or $50/3 classes. 727-943-5003, UPHypnosis.com.

SATURDAY, MAY 21 Complimentary Yoga Session – 11am-Noon. May 21, 28. Call ahead and reserve a space to join us for a complimentary yoga class with mindfulness meditation. Bring your mat, water bottle, towel and any devices you like. Come and enjoy the stretch and get in touch with your calm. 6251 Park Blvd., Ste. 9, Pinellas Park. Reservations, Elizabeth 727-300-9382.

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Hypnosis International Certification Begins – Receive two certifications: International Association of Counselors & Therapists and UP Hypnosis Institute, with Patricia V. Scott, PhD (Certified Master Trainer). Training live (Oldsmar) and/or online (Zoom). Learn basic & advanced techniques, medical uses, regression, parts integration, time-line techniques, smoking cessation, weight/diet control, NLP & more. $3395 or $3095 (UPHI Members). More info, 727-943-5003, UPHypnosis.com.

SUNDAY, MAY 22 Hypnosis Training (Live or Online) – 10am-4pm. Part of certification program with Patricia V. Scott, PhD, UP Hypnosis Institute, open to hypnotists for CEUs, prior training required: Basic & Advanced techniques. Approved: International Association of Counselors & Therapists. Single Day: $45 (UPHI, IACT, IMDHA or HEA Member); $55 (Non-Member). Two Days: $75 (Member); $95 (Non-Member). Includes materials & scripts. 727943-5003, UPHypnosis.com.

WEDNESDAY, MAY 25 Stem Cells, PRP Injections & Enbrel – 5:30pm. Join Dr. John Young and Tiffany Barber, APRN, for Young Foundational Health Center’s approach to shoot at the root of the problem, and by targeting the cell membrane and immune system, ultimately improve the overall health of the patient. Q&A immediately following the presentation. Free. 7241 Bryan Diary Rd., Largo. Registration required, 727-545-4600, YoungFoundationalHealth.com.

SATURDAY, MAY 28 Complimentary Yoga Session – 11am-Noon. Call ahead and reserve a space to join us for a complimentary yoga class with mindfulness meditation. Bring your mat, water bottle, towel and any devices you like. Come and enjoy the stretch and get in touch with your calm. 6251 Park Blvd., Ste. 9, Pinellas Park. Reservations, Elizabeth 727-300-9382.

I must have flowers always, always, always. ~Monet

ance and walk can be when they use the Lightness of Walking tools to realign, re-balance, and re-coordinate. Registration, receive your free E-Book and more info at LightnessOfWalking.com, 941-360-2248.

PLAN AHEAD SATURDAY, JUNE 4 Medical Hypnotherapy Specialty Certification Begins – 10am-3pm. Live (Oldsmar) and/or interactive online (Zoom). Certification through UP Hypnosis Institute. Optional additional certification through International Medical & Dental Hypnotherapy Association. Learn advanced Medical Hypnotherapy techniques, theory & practice. Prerequisite: 200 hours hypnosis training. Enroll by 5/10: $695; $525 (Members); After: $795; $695 (Members). Includes workbook, PowerPoints, scripts & private coaching. 727-943-5003, UPHypnosis.com.

ONGOING EVENTS SUNDAY Sunday Celebration Services – 11am. Unity Palm Harbor is building a beautiful community. Join in for uplifting, heart-centered celebration every Sunday. 1960 Tampa Rd., Palm Harbor, 727-784 7911, UnityOfPalmHarbor.org. Lightness of Walking – 5-7pm, May 1, 8, 15, 22, June 5 & 12. Online! Join Bonnie Kissam, M.A., Feldenkrais Practitioner, for her 6-week Lightness of Walking Program. Learn how to re-design your ABCs for walking. Past attendees have reported pure amazement at how much lighter and more efficient their bal-

WEDNESDAY A Course in Miracles Study Group – 10am. Unity Palm Harbor, 1960 Tampa Rd., Palm Harbor, 727784 7911, UnityOfPalmHarbor.org. Lightness of Walking – 1-3pm, Apr 6-May 11, June 8-July 13. Online! Join Bonnie Kissam, M.A., Feldenkrais Practitioner, for her 6-week Lightness of Walking Program. Learn how to re-design your ABCs for walking. Past attendees have reported pure amazement at how much lighter and more efficient their balance and walk can be when they use the Lightness of Walking tools to realign, rebalance, and re-coordinate. Registration, receive your free E-Book and more info at LightnessOfWalking.com, 941-360-2248. Gong Meditation and Sound Journey – 7pm. (2nd Weds. monthly) Facilitated by Gregg Akin, Sound Healer. Unity Palm Harbor, 1960 Tampa Rd., Palm Harbor, 727-784 7911, UnityOfPalmHarbor.org.

Laurie, from Dunedin, shares her picture-posing Mimi, a 5-y-o dynamo who loves to play with her toys as well as sit and cuddle with her human.

THURSDAY Meditation for Beginners – 6:30-8pm. A true beginner’s class. Never meditated? Tried to meditate, only to feel frustrated? $10 per class or $50

in advance for the entire 6-week program. Sacred Path Spiritual Center, 9011 Park Blvd. N, Ste. 207, Seminole, 727-798-3363 or 727-289-6599.

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May 2022

community resource guide Connecting you to the leaders in natural healthcare and green living in our community.

ACUPUNCTURE ACUPUNCTURE & ORIENTAL MEDICINE Chris Dziubinski, DOM, AP, L. Ac 12952 N Dale Mabry Highway, Tampa 813-935-CARE (2273) MindBodySpiritCare.com

Florida Board Certified Acupuncture Physician offering acupuncture therapies for the whole family. Established, comfortable, caring and professional integrative medicine clinics in South & North Tampa. Innetwork with most medical insurances; accept payments from HRA, HSA and FSA.

PROFESSIONAL HERBALISTS TRAINING PROGRAM Acupuncture & Herbal Therapies 2520 Central Ave., St. Petersburg 727-551-0857 AcuHerbals.com

The 2-year program meets one weekend each month for class and Wednesday nights for our handson student clinic. This program is designed to create clinical herbalists in a combination of Chinese and western herbalism. Designed to meet American Herbalists Guild standards. See ad page 20.

TCL MEDICAL

Islam Ganie, PN, ADN, BSN, MSN, RN, FNP-BC, APRN 6613 49th St. North, Pinellas Park 33781 727-954-4543, 1tclmedic@gmail.com Instagram: TCL_Medical Facebook: TCL Medical Providing optimal and affordable integrative and holistic health care, including weight loss; antiaging; IV hydration/chelation (including IV vitamin C, ozone); gut; thyroid; asthma/respiratory; fatigue/stress & much more.

NATURAL MED THERAPIES Machelle Perkins, D.O.M. 7600 Bryan Dairy Rd # C, Largo 727-541-2211 NaturalMedTherapies.com

National & state board certified with 15+ years experience in Acupuncture, Homeopathy, Naturopathy, Cold Laser & more. Bio-Puncture and Mesotherapy to treat pain, ADHD, anxiety, depression. Lab testing, most insurances. Free Nutritional Consultation.

ANGELIC HEALING TRACY SPURLING, MASTER INSTRUCTOR Integrated Energy Therapy Palm Harbor 315-830-7847 FourEverEvolving.com

Powerful angelic energy therapy system supports you in releasing limiting energy patterns, empowering and balancing you in the present. Reach for the stars as you evolve.

ALTERNATIVE MEDICINE LIFEWORKS WELLNESS CENTER

Dr. David Minkoff, M.D. Sue Morgan, APRN, Karima Redouan, APRN Rose Tyler, APRN & Lindsay Williamson, APRN 301 Turner St., Clearwater 727-466-6789 LifeWorksWellnessCenter.com Specializing in Ozone Therapy, IV Therapy, Heavy Metal Detoxification, Neurological Issues, Bioidentical Hormone Replacement Therapy, Gut Issues, Thyroid Issues and IPT for Cancer treatment. See ad inside front cover.

ORTHOMOLECULAR NUTRITION & WELLNESS 9225 Ulmerton Rd., Ste. 312, Largo 727-518-9808 OrthoLiving.com

We address the underlying root cause of disease by using a variety of modalities such as Nutrient IV’s, Chelation, Weight loss, HRT, PEMF, Ozone Therapy and more. To see if you qualify for Medical Marijuana go to OrthoMMJ.com.

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APOTHECARY BOHEMIAN GYPSEA

12 West Orange St., Tarpon Springs 727-935-6046 BohemianGypsea.com Metaphysical Gift Shop, Crystals, Jewelry, Clothing, Local Artist, CBD, Delta 8, Tea, Supplements, Greeting Cards, Sage, Incense, Essential Oils, Books, Energy Healing, Candles. See ad page 17.

SIX OAKS WELLNESS APOTHECARY Carolyn Zinober, LMT, Esthetician, Clinical Herbalist, Aromatherapist 607 1st. Ave. SW, Largo 727-501-1700 SixOaksWellness.com

Clinical herbalist and massage therapist offering consultations, extensive line of Eastern/Western Herbs, Teas, Essential oils, CBD, Supplements, and learning workshops. Visit your neighborhood apothecary today! See ad page 6. NATampa.com

ASTROLOGY ASTROLOGY FOR YOUR SOUL

Aluna Michaels, M.A., Esoteric Astrologer Dunedin 248-583-1663 AlunaMichaels.com Second-generation astrologer and Soul Evolutionist practitioner. Over 25 years of experience. Insightful, unique perspective on goals and issues. “Together we will unveil your soul’s purpose.”

CHIROPRACTIC NATURAL LIVING CHIROPRACTIC & WELLNESS CENTER Dr. Paula Giusto 310 South Brevard Ave., Tampa 813-253-2565 NaturalLivingChiropractic.org

Family chiropractic care, wellness care, nutritional counseling, neuromuscular massage therapy. Jin Shin Jyutsu & craniosacral therapy.

COLON HYDROTHERAPY RENEW LIFE

Bonnie Barrett 28469 US Hwy 19 N. #402, Clearwater 727-461-7227 RenewLifeFla.com, Lic# MA14802, MM35406

30 years experience. Expert in colon hydrotherapy using pressure points, abdominal massage, essential oils, and lymphatic drainage. All disposable tubing used. Very comfortable and relaxing room with private bathroom. See ad page 27.

DENTISTS BEATA CARLSON, DDS

1825 Sunset Point Rd, Clearwater 727-888-6523 NaturalAndCosmeticDentistry.com Natural, Holistic, Aesthetic Dentistry. Careful Silver filling removal. Non-metal crowns and bridges. Be pampered in our Spa-like atmosphere. See ad back cover.

CARLO LITANO, DMD

Natural Smiles of Tampa Bay 9087 Belcher Rd., Pinellas Park, 33782 727-300-0044 Natural-Smiles.com Offering Holistic/Biological dentistry. Swiss dental protocols, ceramic implants, safe mercury removal, ozone cleaning and on site sedation. See ad page 4.

PAUL T. RODEGHERO, DDS

Clearwater Family Dental 215 S Myrtle Ave., Clearwater 727-442-3363 MyClearWaterFamilyDental.com We are a full service family dental practice that stresses metal free restorations, safe mercury removal, ozone and laser dentistry. We welcome patients of all ages and can handle any concern that you may have. See ad pages 3, 9 & 13.

ROBERT J. YU, DMD

Tampa Bay Dental Implants & Periodontics 6700 Crosswinds Dr., Ste. 200-B, St. Petersburg 727-384-9122 TBPerio.com

See ad page 10.

The only board certified periodontist and implant surgeon in Tampa Bay offering ceramic/ zirconia non-metal implants. State-of-the-art treatments include CBT imaging, LANAP and digital intraoral scanner, eliminating messy impressions.

HERBALIST ROSE KALAJIAN—HERBALIST

Natural Health Hut Clinic and Herb Farm 813-991-5177 ImHerbalist.com Specializing in growing the herbs used in my clinic practice and in the Herbal Remedies I formulate. Consultations are available for humans, dogs, cats, and horses. Promoting health through the use of Herbs. See ad pages 23.

HYPNOSIS UNLIMITED POSSIBILITIES HYPNOSIS, INC.

Patricia V. Scott, President 727-943-5003 UPHypnosis@yahoo.com, UPHypnosis.com

See ad page 6.

Professional Hypnosis & NLP Certification Training, Weekly classes & Private sessions (Smoking, Weight, Stress, Sports, Habits), Clinical/Medical Hypnotherapy available w/referral. Speaking Services & Corporate Programs.

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INTEGRATIVE MEDICINE INTEGRATIVE THERAPEUTICS Dr. Prudhvi Karumanchi 8320 Stone Run Ct., Tampa 33615 813-322-6171 IntTherapeutics.com

Committed to finding the root cause, Holistic MD offers: IV Nutrition, Regenerative Treatments, Functional Medicine, Heavy Metal Detox, Energy Healing, Weight Loss, Antiaging and more. Out-of-Network Provider.

MIND BODY SPIRIT CARE

Ron N. Shemesh, M.D. 12952 N Dale Mabry Highway, Tampa 813-935-CARE (2273) MindBodySpiritCare.com Integrative & holistic medicine for women & men: Natural Hormone Therapy, Anti-Aging, IV Chelation, Nutritional Vitamin Therapy, Fatigue & Stress Management, Weight Loss, Yoga, Nutritional Counseling. Affiliated with St. Joseph Hospital. Most insurance accepted.

YOUNG FOUNDATIONAL HEALTH CENTER John D. Young, M.D. 7241 Bryan Dairy Road, Largo 727-545-4600 YoungFoundationalHealth.com

Author of Beyond Treatment. Creator of Young Health Products. Offering specialized treatments for chronic diseases. Therapies include Bio-identical Hormone, Stem Cell, Vitamin IV, Chelation, Ozone. Special Testing and Nutritional Education. See ad page 5.

INTUITIVE HEALING RONNI FORD YOGA AND INTUITIVE CRYSTAL HEALING Dunedin 340-626-9642 RonniFordyeh@gmail.com

Intuitive crystal healer and yoga instructor; 22 years’ experience. Awaken: messages from your incarnated soul; energy and energetic healing; food sensitivity awareness. Group yoga and private healing sessions available online, by phone or in-person.

PEAKS OF HEALTH METABOLIC MEDICAL CENTER Tracie Leonhardt, DO 1120 Belcher Rd. S., Ste. 2, Largo 727-826-0838 PeaksOfHealth.com

Dr. Leonhardt is Board Certified & Fellow of the American Academy of Anti-Aging and Regenerative Medicine. Offers a personalized program for each individual patient. Hormone replacement therapy, weight loss, thyroid, GI issues, Diabetes, infrared sauna, IV nutrition, Anti-aging, Chronic fatigue, adrenal fatigue, and toxicities. See ad pages 11 and 47.

MEDITATION LARRY CASTELLANI, PH.D.

Integral Awareness Meditation 716-816-5464 I.Am.Meditation108@gmail.com InCommunionWithTruth.blogspot.com I have 30 yrs. experience helping people along the spiritual path. Expect an effortless awakening of freedom, peace and happiness. Overcome worry, craving and pain. Equitable fee, sliding scale.

SUCCESS BY DESIGN

9095 Belcher Road, Pinellas Park 727-548-0001 SBDWellness.com

A Wellness Center for Age-Management, Functional Medicine and Medical Weight Loss. Specializing in Bio-Identical Hormone Replacement including Pellet Therapy, Gut Health/Food Allergies, Detoxification, Nutritional Evaluations, Acupuncture, Massage therapy and more. See ad page 7.

REFLEXOLOGY REED ‘NAHAM’ MYLES

Certified Reflexologist and LMT 727-543-3048 by appointment Clearwater, MA0028171 Whether you need deep therapy, a tuneup or just a relaxing treatment, I can help you. Just call me.

To Advertise in the Resource Guide, email Debbey at dwilson@natampa.com or call 727.865.9339. May 2022

SPIRITUAL INTUITIVE LISA MILIARESIS

Extreme Communication 727-239-0656 Lisa@2Communicate.net 2Communicate.net Lisa offers private individual and group channeling sessions, as well as private counseling sessions for those looking for direction in developing their own personal practice.

THERMOGRAPHY GREENPOINT THERMOGRAPHY John D. Bartone MD Thomas Hudson MD 7901 4th Street North, Suite 316 St. Petersburg, FL 33702 727-576-0100 GreenPointThermography.com

The only physician owned and operated thermography practice in Tampa Bay - serving Pinellas, Hillsborough, and Pasco counties. Accredited by the American College of Clinical Thermology. See ad page 23.

UNIVERSOULLIGHT CONSULTING Rev. Amanda Segovia, Reiki Master Certified SRT Personal Consultant UniverSoulLight.com UniverSoulLight@gmail.com

Private sessions using various healing, clearing & spiritual modalities. Akashic Records, Intuitive Medium, Astrologer, Personalized Astrology Reports, Numerologist, Meditation, Chakra-Balancing, Tarot/Oracles, Candles, EOL Transition, Teacher/Mentor & more.

Place your business listing here Call 727-865-9339 for more information

Health™ Benefits

REV. TRACEY QUILLEN, SENIOR MINISTER 1960 Tampa Road Palm Harbor, FL 34683 727-784-7911 UnityOfPalmHarbor.org

Unity is a practical, progressive approach to a Spiritual Based Life. Join us Sunday mornings live at 11am or online. See ad page 42.

VETERINARIAN HEALTHY PAWSIBILITIES NATURAL PET WELLNESS CENTER

Offering only holistic health options. Nutrition, herbal support, body balancing, canine fitness, reiki and more. See ad page 41.

KnoWEwell is a One-Of-A-Kind Platform that centralizes today’s trusted global knowledge, resources and community to Prevent and Address the Root Causes of Chronic Diseases.

Find best-matched Vetted Practitioners. Learn from Top Educators and Experts. Access Evidence-Based Resources. Make Meaningful Connections in Community Topic Groups. Explore Funding Help for Outof-Pocket Costs of Practitioner

MEDICINE RIVER ANIMAL HOSPITAL Shawna L. Green, DVM 13495 Gulf Boulevard Madeira Beach 727-299-9029 MedicineRiverAnimalHospital.com

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See ad page 19.

Certified Clinical Thermographer 2008. Mindful Wellness with Thermography! Knowledge is power: Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.

Dr. Cathy Alinovi, DVM 628 Cleveland St., #17, Clearwater 727-510-3665 HealthyPawsibilities.com.

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June Drennon, CCT 2008 JuneDrennon@FloridaMedicalThermography.com 727-729-2711 FloridaMedicalThermography.com

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YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

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Compassionate health care catered toward the needs of your pet offering preventative medicine, surgery, dentistry, senior wellness, and more. See ad page 41.

“A good friend is like a four-leaf clover–hard to find and lucky to have.” ~Irish Proverb

Natural Awakenings Tampa Bay May 2022 Edition

Articles inside

conscious eating

healing ways

green living