March 2020 Natural Awakenings Miami by Natural Awakenings Miami

EE R F

HEALTHY

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PLANET

PLANT POWER Thriving on a Plant-Based Diet

Chilling Out With CBD Hemp Offers Mental Health Benefits

SWITCHING OUT THE MEAT Classic Favorites Go Veggie

March 2020 | Miami / Keys Edition | NAMiami.com March 2020

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March 2020

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HEALTHY

LIVING

HEALTHY

Contents

PLANET

15 LIVING IN

SYNCHRONICITY

The Power of Meaningful Coincidence

CALL FOR

COVER ART SUBMISSIONS!

YOUR CREATIVITY {

HERE }

SEE YOUR ARTWORK FEATURED ON THE COVER OF NATURAL AWAKENINGS! Submit your paintings and illustrations to Natural Awakenings for the chance to be seen on one of our covers! For more information, including submission terms, regulations and format requirements, visit NaturalAwakenings.com/CoverArt.

See your artwork featured on the cover of Natural Awakenings! 4

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16 THE ROOTS OF GOOD HEALTH

Thriving on a Plant-Based Diet

20 MEATLESS MAKEOVER

A Plant-Based Spin on Classic Dishes

24 VEGAN FITNESS A Healthy Choice for Body and Planet

26 COLD-BUSTERS Natural Remedies for Kids

28 HEMP GETS HOT Meet the Hardest Working Plant on the Planet

30 RONNIE CUMMINS on Growing a Movement

32 CBDâ&#x20AC;&#x2122;S NEW FRONTIER Help for Mental Health

34 KIBBLE QUANDARY A Fresh Look at Pet Food

DEPARTMENTS 8 news briefs 10 health briefs 12 global briefs 14 eco tip 15 inspiration 20 conscious eating 24 fit body 26 healthy kids

28 green living 30 wise words 32 healing ways 34 natural pet 36 calendar 40 resource guide 42 classifieds

September 2018 Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

PSYCHOTHERAPY HYPNOTHERAPY REGRESSION THERAPY

16 28

LATA SONPAL PHD. FCHT., P.A.

Licensed Psychologist, Psychotherapist & National Board Certiﬁed Fellow in Clinical Hypnotherapy.

Dr. Sonpal, with more than 30 years of experience, has been trained by and worked 7 years for Dr. Brian L Weiss, the author of Many Lives Many Masters, at The Weiss Institute in Miami, Florida.

She mindfully helps children, adolescents, Individuals, couples, and families with: * Depression * Loss and Grief * Traumas * Anxieties * Phobias * Fears * Anger * Pain * Addictions * Health Issues * Relationships * Parenting * Performance * Stress * Self-Esteem * Assertiveness * Potentiality * Creativity * Spirituality

Marcus Centre 9990 S. W. 77th Ave., Ste. # 218, Miami, FL 33156.

www.DrSonpal.com Phone: 305-271-2747

PSYCHOTHERAPY

HYPNOTHERAPY REGRESSION THERAPY

LATA SONPAL PHD. FCHT., P.A. Licensed Psychologist, Psychotherapist & National Board Certiﬁed Fellow in Clinical Hypnotherapy.

Dr. Sonpal, with more than 30 years of experience, has been trained by and worked 7 years for Dr. Brian L Weiss, the author of Many Lives Many Masters, at The Weiss Institute in Miami, Florida.

Marcus Centre

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www.DrSonpal.com • Phone: 305-271-2747

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 305-598-3315 or email Local advertising3@namiami.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: advertising3@namiami.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: calendar@namiami.com. Deadline for calendar: the 15th 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 multiple markets, call 305-5983315, in other markets (besides Miami/FL Keys) call 239434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. March 2020

publisher’s letter

HEALTHY LIVING HEALTHY PLANET

MIAMI / FLORIDA KEYS EDITION

Brimming With Insights

s you search for wisdom to lead a healthier life, look no further than this issue of Natural Awakenings, brimming with insights and information, because many small steps and daily decisions can lead to a world of change! This month, we focus on one of our favorite topics, as it is the foundation for all good health—food. Using simple strategies, we can heal ourselves by growing better food that benefits our families, farmers, the environment and human health. As the theme of this month’s issue is The Roots of Good Health - Thriving on a PlantBased Diet, we illustrate that a plant ‘rich’ diet need not be a plant ‘only’ diet, and that simple steps of including foods as closely derived from the Earth into your meal planning is delicious as well as healthy. As the article states, whether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap. To help in this endeavor, we’ve included some delicious recipes for you to try. In addition to eating great food from the Earth is creating less waste, and returning the natural by-products of preparing vegetables is composting, which is a great way to make sure that very little waste leaves your kitchen. Even the boiling water from potatoes can be the beginning broth for soup, as well as turning day-old bread into bread crumbs for breading. If you’re among those who are raising chickens, whatever veggie scraps you don’t eat can go to them or the compost pile to help enrich your garden soil and grow more nutritious fruits and veggies. In our monthly Eco Tip Eating Greener Tips for Plant-Based Living, you can find information on composting veggie by-products you don’t use. An aspect of plant-based nutrition often debated is fitness and athletics, and this month’s Fit Body article examines whether plants alone can provide the much needed nutrients for world-class athletes to reach their fitness and performance goals, particularly as it relates to building muscle. ‘Tennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plant dominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan.’ No one could doubt the fitness and performance of those accomplished athletes. Whatever your choice, incorporating more plant-based foods is just good sense. Another theme this month is a product which also comes from the Earth, hemp. While hemp is obviously known in terms of its application in medical and recreational marijuana, it has far more uses that that, and ‘by 2019, America had become the world’s third largest producer, behind Canada and China, where it’s been cultivated for 8,500 years.’ Pretty stunning numbers. ‘All parts of the hemp plant are useful in multiple ways, and hemp has applications in textiles, construction, bioremediation, technology, nutrition and health, including cannabidiol (CBD). The seeds are rich in protein, essential fatty acids and vitamins. They can be eaten, ground into flour or pressed for oil that is used for cooking or in body care products.’ It seems that with enough ingenuity the sky is the limit for the possibilities of hemp. These are just some of the many topics that Natural Awakenings offers every month, bringing the latest health-living information to local communities all over America to help make your lives healthier and more whole and we’re so grateful to be part of it. Enjoy!

Brooke Emery 6

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PUBLISHER Linda Palmer SALES & MARKETING Brooke Emery DESIGN & PRODUCTION Susan Jones CONTRIBUTING WRITERS & EDITOR Linda Palmer Linda Sechrist Alison Chabonais

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NATIONAL TEAM CEO/FOUNDER Sharon Bruckman COO/FRANCHISE SALES Joe Dunne NATIONAL EDITOR Jan Hollingsworth MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert ASST. DIRECTOR OF OPS Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Cave Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recycled newsprint with soy-based ink.

4 Oral Toxins

That Will Make You Sick by Dr. Yolanda Cintron

or the last 32 years, I have seen how oral infections make so many people ill.

1) Mercury (Hg) - neurotoxin kills the neurotransmitters in the brain and nerve cells, causing Alzheimer’s, dementia, MS and Parkinson’s, ALS and neurological conditions. 2) Root Canal - microorganisms eating the bone, gums, flesh traveling to the organs and affecting the meridians of the organs connected to those teeth. 3) Heavy Metals - Lead and aluminum found in dental crowns linked to the autoimmune response and neuropathy. 4) Bacteria - Found in your gums causing heart disease.

Let’s talk more about the first step in dental health, bacteria, oral hygiene and your heart—the source of life. Over 32 years ago, I was taught that bacteria and the inflammation of periodontal diseases are linked to heart and lung infections. For the last 32 years, I have seen it with my own eyes. Dr. Stephen Sinatra, a famous preventive cardiologist, explains in his book, Reverse Heart Disease Now, “The connection is simple: pathogenic (disease-causing) bacteria migrate into the circulatory system and contribute to inflammation in the arteries. Thus to help put out the fire in your arteries, you need to put out the fire in your mouth.” It is so logical to me. When was the last time your doctor or cardiologist told you your dentist can save your life? Dr. Sinatra also states in his book, “We believe, in fact, that good oral hygiene is more important than lowering

cholesterol.” If you clean up the bacterial infection in your mouth, signs of cardiovascular diseases, such as C-reactive protein level, go down. That means there’s less inflammation in your system from top to bottom. Inflammation causes rapid aging. To eliminate any of these four toxins that can make you sick, first make sure you make an appointment with a holistic dentist. Here are some questions to ask to find an experienced biological dentist (we implement all these practices at our office and have for the last 21-plus years). What is a biological dentist? A biological dentist is a dentist that has additional training by international organizations in oral medicine and toxicology, international and national medical and dental organizations that are interested in angling the treatment from a more comprehensive point of view. A biological dentist will look at your medical history, work with your doctors, endocrinologists, cancer oncologist and heart specialists; they have the training to actually work with these doctors in conjunction to detox your body from your mouth and boost your immune system so the actual specialists can achieve their goal of overall health. Your body will be able to restore and rebuild itself. A holistic biological dentist identifies and treats dental problems as a part of your overall health and wellbeing. 1) Is your office mercury safe? We follow a strict SMART protocol in the office to remove mercury fillings and heavy metals SAFELY. Only 5 percent of dentists’ offices have invested in mercury-safe protocol and we are proud to be one of the few. Why is it important to go to a mercury safe office for treatment? Because we

properly protect the patient and the environment from getting in contact with any toxic chemicals; if removed unsafely, the mercury will go right into your bloodstream and cause more harm than good. 2) Does your office use a laser to treat gum disease? I find it so superior and effective in a) The killing of bacteria on contact, reducing the days and amount of antibiotics a patient will need. b) Killing viruses; yes, periodontal disease may have a viral component that will not be killed or addressed by an antibiotic. c) Accelerated healing; you see the results in a few days instead of 21 days (lasers cauterize as they kill). d) Reduced inflammation and therefore discomfort. Don’t be too busy or distracted to take action and responsibility for your health. We are living lives so full of activities that sometimes we forget the basics and most important things. In 2020 let’s make our health a priority: your health is your wealth. Take action. Call us today; use code #NAMAR20 for $100 off your new patient consultation exam and X-rays. For more information or to book an appointment visit GoNaturalDentistry. com or call Ketty 954-938-4599; we will take care of your needs and get you healthy again—pain-free! Love, Dr. Yolie Holistic Biological Dentist Dr. Yolie.com

Advertorial ~ International Center for Dental Excellence 2021 E. Commercial Blvd., Suite 208, Fort Lauderdale, FL 33308 • 954.938.4599 March 2020

58th Annual Key West Conch Shell Blowing Contest

news briefs

Natural Awakenings Looking for Cover Artists

reative individuals that would like to see their work featured on the cover of a nationally distributed magazine now have an exceptional opportunity. Natural Awakenings is extending a call for cover art and accepting submissions online via a dedicated webpage. Now in its 26th year, the franchised, monthly, healthy living publication that’s available in more than 70 U.S. markets is known for eye-catching covers that feature original works by artists from around the world. “This is an exciting opportunity for artists to be featured on one of our covers and reach a huge new audience because our monthly readership exceeds 2.5 million,” says founder and CEO Sharon Bruckman. Selected artists that grant permission to have their work appear on a cover are featured in a one-third page, professionally written “Cover Artist” bio-style piece that describes the artist and includes their contact information. Natural Awakenings covers reflect monthly editorial themes and a variety of selections are distributed to all franchise publishers so they can choose which they want to use. “Our covers are creative and help convey our mission of mapping out alternate routes to a healthier, happier and longer life,” says Bruckman. “Art that is inspiring, uplifting and occasionally whimsical can unlock our imagination and nurture our spirit.” For more information, including a list of monthly themes, submission terms and format requirements, visit NaturalAwakenings. com/CoverArt.

Combining the latest and most current cardiology guidelines while treating the mind, body and soul. 8

Miami-Dade/Florida Keys

www.namiami.com

his annual Contest celebrates the historic importance of the conch in the Keys, where the farreaching sounds from conch shells were used by the Calusa Indians for communication, by sailors as fog horns, and by early Key West citizens to signal salvager’s that a sinking ship was spotted offshore. The conch itself, a sturdy sea mollusk, is deeply entwined in the Key West’s heritage and tradition. As well as savoring conch meat in fritters and chowder, native-born islanders proudly call themselves Conchs (pronounced “Konk”). Their island home is known as the Conch Republic. Watch contestants demonstrate their shell-blowing talents. Sometimes called the Conch Honk, there is no cost to enter or to compete, and no experience is necessary. Conch shells are available for purchase for those who do not have their own. Entrants are judged on the quality, duration and loudness, and novelty of the sound they produce. The winners take home trophies; ribbons are awarded to those who take second place. The annual Conch Shell Blowing Contest is conducted by Old Island Restoration Foundation and funded in part by the Monroe County Tourist Development Council. Event is free and open to children and adults of all ages, will be held from 12:00 PM - 3:00 PM, 322 Duval St, Key West, FL 33040. (305) 294-9501

Heart disease is not just disease of the heart. It’s a result of years of abuse to your body, mind and spirit. It’s what you eat, what you think, and how you cope with your world. It’s all INTERCONNECTED. Can’t treat one without addressing the others. ONLY ONE Cardiologist in S. Florida is Fellowship trained in Integrative Medicine (Univ of Arizona), and Functional Medicine (IFM) and Board Certiﬁed in both.He’s not at Baptist. He’s not at Jackson. He’s not at Mt Sinai. He’s in private practice to answer only to you. United Healthcare Premium care designation. Aetna Premier Care Network. 97% quality ranking South Florida ACO. NCQA Quality Recognition for Diabetes and Heart/ Stroke Care: 2007-2010, 2010-2013, 2013-2016, 2016-2019, 2019-2022 Asst Clinical Prof of Medicine, voluntary faculty FIU.

Jorge Bordenave MD FACP, FABIHM, IFMCP, FCHQM 8720 N. Kendall Dr / 305.446.2444 / drbordenave.com

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Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at UrbanaChampaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory. 10

Miami-Dade/Florida Keys

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Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

Drinking either not enough or too much water can decrease cognitive performance in older women, Penn State University researchers reported in the European Journal of Nutrition. In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples, answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydration, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.

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Take Folic Acid to Reduce Stroke Risk

Balance Water Consumption for Cognitive Health

Catch Some Rays to Boost Gut Health Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory diseases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, fullbody UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group. Along with other probiotic bacteria, Lachnospiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.

Artur Bogacki/Shutterstock.com

health briefs

Cut Back on Sugar and Carbs to Improve Sleep Women that toss and turn at night might sleep better if they pass up sugary treats for fruit, suggests a new study from Columbia University. Examining records of nearly 50,000 postmenopausal women in the Women’s Health Initiative, researchers found those that consumed a diet high in refined carbohydrates—particularly added sugars and processed grains—were more likely to develop insomnia. Women with a diet that included higher amounts of vegetables, fiber and whole fruit (not juice) were less likely to have trouble sleeping. “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” explains senior author James Gangwisch, Ph.D.

In a rural region of China where gastric cancer is common, researchers found in a two-decade study that two approaches—antibiotics and vitamin/mineral supplements— protected against it. Both methods, as well as a garlic supplement, significantly reduced death rates from the cancer. Peking University Cancer Hospital and Institute researchers enrolled 3,365 residents ages 35 to 64 from 13 villages with symptoms of H. pylori, a gut bacteria linked to increased risk of ulcers and cancer. Two weeks of conventional antibiotics treatment reduced the risk of gastric cancer over a 22-year period, and twice-daily supplements of 250 milligrams (mg) of vitamin C, 100 international units of vitamin E and 37.5 micrograms of selenium taken for seven years also reduced gastric cancer incidence. Garlic in the form of 400 mg aged garlic extract and one mg of steam-distilled garlic oil was given to a third group for seven years. All three treatments significantly slashed the gastric cancer fatality rate.

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global briefs

Electric propulsion has long been a goal of aviation manufacturers to lessen the carbon footprint of air travel. On December 11, Vancouver, Canada-based Harbour Air launched the first successful test flight of an all-electric aircraft. Founder and CEO Greg McDougall piloted a 1956 de Havilland Beaver seaplane, rechristened the ePlane. Retrofitted with a 750-horsepower magni500 motor by MagniX, it took off from a dock on the Fraser River in Richmond, British Columbia, and flew for four minutes. The certification process will take one to two years. After that, the retrofits of the company’s existing fleet of small planes can begin. The challenge for airlines seeking to go green with large aircraft is that current technology leaves electric engines relatively weak for their weight and they have a short battery life, but these factors do not deter Harbour Air, which went carbon-neutral in 2007 and flies mostly short hops in the Northwest.

Tequila Waste Turned into Bio-Straws

Jose Cuervo, the bestselling tequila maker globally, has initiated an ecofriendly process of salvaging the leftover agave fibers from its distilling process and upcycling them into a more sustainable alternative to regular plastic straws. The biodegradable drinking straw will decompose up to 200 times faster than regular plastic. Made with an agave biobased and U.S. Food and Drug Administration-approved composite, the new straws replace about a third of the polymers used in traditional straw production, and at the end of its lifecycle a straw can be consumed by microorganisms to fully biodegrade within one to five years in landfill conditions. The company plans to distribute millions of the straws this year at bars, restaurants and Jose Cuervo events across the U.S. and Mexico. 12

Miami-Dade/Florida Keys

Sustainable Power With a Recreational Bonus

Copenhagen has dramatically refashioned the look and function of a power station with a new state-of-the-art, waste-to-power plant that powers 200,000 homes and doubles—actually, sextuples—as a ski slope, a climbing wall, a viewing tower, a hiking and running trail network, and a bar and restaurant. Named Copenhill, “It is the cleanest waste-to-energy power plant in the world,” says architect Bjarke Ingels. “It is a crystal clear example of ‘Hedonistic Sustainability’ because a sustainable city is not only better for the environment, it is also more enjoyable for the lives of its citizens.” The building, 278 feet tall at its apex, has a glass elevator for viewing the inner workings of how the city’s trash is transformed into both Palau Bans Chemicals electricity and heating, as well to Save Reefs as the best view in town of the Palau is the first country in the harbor. It has three ski lifts that world to ban ecologically harmful serve a one-third-mile course sunscreens containing oxybencoated with a special “plastic zone and octinoxate. Studies have grass” that provides the perfound the ingredients cause coral fect friction for both skiing and DNA to mutate in the larval stage, snowboarding. It even features which prevents coral from growthe tallest climbing wall in the ing properly and makes it more world, designed with overhangs susceptible to bleaching. Palau, and ledges of white, like an icy with a population of about 20,000 mountain. Ingels says 97 perpeople spread across 340 islands cent of Copenhagen residents between Australia and Japan, is a get their heating as a byproduct diving hotspot for tourists, and one of energy production from an of its lagoons has been named an integrated system in which the official UNESCO World Heritage electricity, heating and waste Site. President Tommy Remengesau disposal are combined into a says, “We have to live and respect single process. Copenhagen the environment, because the has a goal of becoming the environment is the nest of life.” world’s first carbon-neutral city by 2025.

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3D-Printed Buildings on the Rise

ICON, an Austinbased startup, built the first permitted 3D-printed house in the U.S. in its hometown in 2018. Since then, the company has built a small neighborhood in Mexico and launched its Vulcan II printer, which can produce houses measuring up to 2,000 square feet. San Francisco-based Apis Cor is another company in the 3D-printing space: It has just completed a two-story, 6,900-square-foot building in Dubai and it plans to build a demonstration house in Santa Barbara, California, this year. Another tech startup, Haus.me, has opened an assembly plant in Reno, where it plans to ship its first off-the-grid models to buyers in Nevada, California and Arizona. In the Netherlands, a consortium of companies has set up a factory with 3D-printing machines that use concrete; it plans to supply materials for five homes to be built in the city of Eindhoven. The upside of using 3D-printing techniques for building houses include lower cost, less waste and reduced construction time—six weeks versus six months. Current barriers include a lack of regulation and building codes, and a limit on the types of materials that can be used. The process is limited largely to plastics and concrete, and homes requiring wood or steel still need to use traditional methods.

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Every man dies. Not every man really lives. ~William Wallace

Soothing Scents

Smells of Nature Lower Physiological Stress In a virtual reality experiment, people recovered faster from a small electric shock when they smelled a mix of natural scents in a forest scene or grass in a park scene than when they smelled diesel or tar in an urban setting. Researchers at the Swedish University of Agricultural Sciences hypothesized that natural environments would reduce stress faster than a non-natural one. After administering the small shock to induce stress, they tracked how quickly participants’ skin conductance levels rose and fell in each of the three environments. The pleasant natural scents were the strongest predictor of reduced stress, both during the initial shock response and in recovery, suggesting that odor might have a much more profound effect on reducing stress than sights and sounds. As study coauthor Johan Lundström, a neuropsychologist at Sweden’s Karolinska Institute, theorized smell is wired to bypass the thalamus, the brain’s switchboard, to go directly to the hypothalamus and olfactory cortex, creating a more immediate response than visual or auditory stimuli.

March 2020

Eating Greener

Tips for Plant-Based Living Eating more fruits and vegetables as part of a plant-based diet is catching on. In 2019, more than one third of Americans said they plan to incorporate more plant-based foods into their diets to achieve their wellness resolutions, according to data company YouGov. For those new to “green eating”—and even for veggie-minded veterans—lots of helpful information is available now on what to consider in buying, preparing, re-using and discarding food. The Environmental Working Group’s website at ewg.org/foodnews makes it easy to research pesticide levels in produce. Check out the Clean Fifteen and Dirty Dozen—the most toxin-free and toxin-heavy fruits and vegetables—along with related news and developments. Home deliveries of local and organic produce can save time and gas consumption from shopping. Some of the

leading regional services include Fresh Direct (FreshDirect. com), Sun Basket (SunBasket.com), Green Bean Delivery (GreenBeanDelivery.com), Irv & Shelly’s Fresh Picks (FreshPicks.com) and Territory Foods (TerritoryFoods. com). Composting combines food scraps with lawn and garden trimmings and more into a nutrient-rich, natural garden fertilizer. A useful guide to composting basics by the Environmental Protection Agency can be found at epa. gov/recycle/composting-home. The phenomenon of food scrapping—using the parts of produce in recipes that are often thrown out—saves money in shopping, is easier on the environment and pleasingly leads to creative and innovative meals. A number of cookbooks are dedicated to the subject, including Cooking With Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals, by Lindsay-Jean Hard and Scraps, Peels, and Stems: Recipes and Tips for Rethinking Food Waste at Home, by Jill Lightner. Plant-based foods can be swapped for traditional ingredients in countless recipes. MotherEarthLiving.com explains how aquafaba—the water from a can of beans— can replace egg whites, even in meringues. Bananas, applesauce and ground flaxseeds or chia seeds can substitute for eggs to bind baked goods. Coconut oil can replace butter and nutritional yeast can do the job of parmesan when sprinkled on pasta.

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inspiration

LIVING IN SYNCHRONICITY

The Power of Meaningful Coincidence

by Meg Lundstrom

hen we have an inner need that converges with an outside event, it is a meaningful coincidence known as synchronicity, and it happens to us all. It can be simple, like a playful sprite: recurring numbers or dates, all the lights turning green as we race to meet an appointment or a call from a faraway friend just when we want to talk to them. Or it can be profound: a chance meeting with an employer looking for exactly our skills, unexpected money appearing when we’re in a pinch, a timely rescue or our grandmother’s favorite, obscure song coming on the radio or app just as we’re feeling teary-eyed on the anniversary of her death. Whether they are lighthearted or life-changing, synchronicities link us to an underlying order in the universe that is profoundly reassuring. They open us to mystery and delight. They give us a sense of being taken care of. They nudge us to grow in scary, but life-affirming directions. They awaken a sense of awe, which studies have shown to be the emotion most likely to make us reach out generously to others—and that evokes even more synchronicity. And they can make daily life a lark. By its very nature, we can’t create synchronicity, but we can live life in a way that encourages it to show up. The more

engaged we are spiritually—whether that means prayer, meditation, walking in nature or loving others deeply—the more likely synchronicity is. Being open, selfhonest, courageous, engaged, grateful and fully present summons it, which is where therapy, yoga and bodywork can be useful. But we don’t have to be saintly or enlightened; synchronicity is there for us all. It is simply the way the Universe works. The first step is to notice synchronicity when it occurs, and honor it. As with humans, when we give it our attention and say thank you, it makes it more likely to show up in our life again. At some point as our trust builds, synchronicity becomes simply the way our life works. Things show up as we need them and we are in the right place at the right time. Even when occurrences seemingly go awry, we glimpse an underlying order that gives us strength and purpose. Life becomes a steady stream of meaningfulness and inner and outer exploration. We find ourselves living in flow, attuned to life’s deepest currents and awash in deep gratitude. Meg Lundstrom is the co-author with Charlene Belitz of The Power of Flow: Practical Ways to Transform Your Life with Meaningful Coincidence. Connect at FlowPower.com. March 2020

It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

by April Thompson

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap. Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas 16

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City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.” While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods. Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

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April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.” A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs. Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

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~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.” Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely. “I use meat to flavor soups or accent vegetables, rather than as the star of the show. I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb. Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts. “This diet can be helpful to different people in so many ways,” says Murray. “For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels. Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium. “‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer

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avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms. Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion. Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods. Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products. Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams. Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince. March 2020

are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray. “I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. These situations will pop up from time to time, and the more you can be compassionate with yourself, the better,” says McMillen-Beelman. “If you are living with people who are not joining you in making a dietary shift, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy options like cheese and sour cream or veganfriendly guacamole and salsa. For families with kids, being flexible and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat

I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. ~Marly McMillen-Beelman whatever they want,” says Webb. “Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says. Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs

because we raise chickens, so I’ll do baked frittatas I can reheat during the week.” Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says. Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash. Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says. April Thompson is a freelance writer based in Washington, D.C. Connect at AprilWrites.com.

Tips to Stay on the Plant Track

any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul. “Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds. When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One

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of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.” “Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. “Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying

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to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network. “We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels. We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook. If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

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March 2020

Vegan food doesn’t need to be expensive, boring or complicated.

conscious eating

Meatless Makeover A Plant-Based Spin on Classic Dishes

by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods. “Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.” The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a

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fermented, soy-based, high-protein product with a nutty flavor. “A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.” McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says. Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

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substitute for the classic beef Wellington. “We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic. Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore. Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese. Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter. Nut butters can also add a touch of richness to a dish, whether sweet or savory. “I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins. “Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.” Connect with Washington, D.C.-based freelance writer April Thompson at AprilWrites.com.

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~Ben Pook

Magical Meatless Meals

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

photos by Andrew Hayes-Watkins

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside. Meanwhile, add the flour to a small plate and set aside. Press the tofu if required. (Extra-firm tofu contains very little moisture, so this step isn’t always necessary.) Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings 10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated. Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready. Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil. When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt March 2020

Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime. Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn. Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt. Process for a minute or two until the walnut mixture turns into a mince-like texture. Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine. Meanwhile, heat through the tortillas in a pan over a low-medium heat. Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables. Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes. Remove the mushrooms from the oven and set aside, leaving the oven switched on for later. Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

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Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

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and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes. Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end. Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry. Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides. Place the second sheet of pastry on top and use your fingers to seal the edges together. Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

March 2020

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fit body

by Susan Jones

VEGAN FITNESS A Healthy Choice for Body and Planet

T The most important thing is to try and inspire people so that they can be great in whatever they want to do. ~Kobe Bryant

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by Marlaina Donato

ennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plantdominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “They’re also surprised at how well they put on muscle after making this dietary change.” A balanced vegan diet can provide everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 metaanalysis of 40 studies published in the peerreviewed journal PLOS One concludes that a plant-powered diet fosters a healthier cardio-metabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks. “I recover faster. I also have more natural energy without the need for caffeine and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building

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website NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.

Nutritional Superpowers

Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fitness coach and founder of VeganAesthetics. co.uk, in Glasgow, Scotland. “Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.” Tullman acknowledges that there are some exceptions to protein requirements— especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.”

Professional bodybuilder Torre Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidant-rich blueberries, filling apples and potassium-packed bananas, and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing. Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week— cooking brown rice, quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says. “You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.” For added fortification, some experts recommend supplementing with vegan sources of vitamin B12, especially for active women in their child-bearing years and older individuals, because B12 absorption is compromised as we age. Adding a vegan

source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.

The Big Picture

For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir. “The difference between ‘plant-based’ and ‘vegan’ has to do with ethical motivations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.” The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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COLD-BUSTERS Olesia Bilkei/ Shutterstock.com

Natural Remedies for Kids by Ronica O’Hara

proaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs. A metastudy published in American Family Physician in 2012 found that treatment with buckwheat honey, Umcka ColdCare, nasal saline irrigation, a vapor rub or zinc sulfate “may decrease cold symptoms in children.” Here are those and some other natural strategies:

Hydration to flush out germs: “If your child doesn’t like

drinking water, add a spritz of lemon, ginger, crushed berries or fruit juice to give it some flavor,” advises Heather Tynan, ND, of Evergreen Naturopathic, in San Diego. A child can also drink coconut water or suck on frozen berries or popsicles.

Honey for sleeplessness and coughs: Honey can kill

arch brings the first whiffs of fragrant spring air, along with a heightened chance of runny noses, coughs, sore throats and congestion in youngsters. The spring and fall months are the most likely times to catch a cold because seasonal allergens inflame nostrils, making it easier for cold viruses to have

their way. Although many worried parents reach for cold and cough medicines, antihistamines or even antibiotics, there is little evidence that these ease symptoms or hasten recovery, and they may even cause harm, according to reports from the American Academy of Pediatrics (AAP). The AAP suggests some natural ap-

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both viruses and bacteria, and in a Pennsylvania State University study, a bedtime teaspoon of buckwheat honey beat out dextromethorphan, a cough suppressant used in over-the-counter cold and cough medicines, in helping kids sleep better and cough less. (But don’t give honey to a kid under age 1 because of the risk of botulism.)

Chest rub to ease congestion: A chest rub can help clear a

child’s congestion, but choose natural ingredients like aloe, eucalyptus, lavender and rosemary; that’s a safer bet than the standard mentholated products which can cause breathing problems in toddlers. Natural alternatives are sold at health food stores, and a do-it-yourself version can be made simply by mixing together one cup of coconut oil, 20 drops of eucalyptus oil and 10 drops of peppermint oil.

Essential oils to fight infection: A combination of

five essential oils—clove, lemon, cinnamon bark, eucalyptus and rosemary, commonly known as four thieves—has antibacterial, antiseptic, antiviral and immune-stimulating properties, says Tynan. “Diffuse it in your child’s room, or dilute well (about one to two drops per five

milliliters of carrier oil) and apply under their nose, behind their ears and on the back of their neck, on their chest and on the soles of their feet.”

Saltwater gargle for a sore throat: As soon as anyone

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in her family shows signs of getting sick, they begin gargling with salt water, says Tangela Walker-Craft, a mother and former teacher in Lakeland, Florida. “Saltwater loosens mucus and flushes bacteria out of the throat. It will also help to reduce swelling,” she says.

Elderberry or Umcka to ease symptoms: A recent

meta-analysis in Complementary Therapies in Medicine concluded that elderberry syrup (in stores as Sambucol) reduces the duration and severity of cold and flu symptoms. “The syrup is sweet and delicious, so typically very easy to get children to take,” says naturopathic doctor Kiera Smialek, of Scottsdale, Arizona. Umcka ColdCare, based on the South African geranium, halved cold symptoms in five days compared to a placebo in a University of Chicago study.

7 8

Zinc sulfate to shorten a cold: If taken within the first

24 hours of symptoms, zinc sulfate tablets or syrup can reduce colds by a day or more, studies suggest.

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Warming socks to boost immunity: This odd-sounding

strategy “increases circulation, decreases chest congestion and increases the activity of the immune system,” says Smialek. Soak a pair of cotton socks in ice cold water. Wring them out and place them on the child’s feet. Cover them with thick dry socks, ideally wool. Keep them on overnight. In the morning, the wet, cotton socks will be dry. “Remember, the best remedies for cold and flu are rest and time,” says Tynan. In the meantime, though, steps like these “can help you kick it much faster and reduce some symptoms while you’re doing so.” Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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by Julie Peterson

The stems undergo decorticrop that was illegal in Right now, it’s U.S. soil for more than the Wild West cation to separate the long outer fibers (bast) from the short half a century is now of agriculture. inner fibers (hurd). Hemp reaching for the sun. Industrial hemp, the low- or no-THC ~Dustin Enge hurd makes extremely durable hempcrete for construction, cousin to marijuana, has created absorbent and dust-free animal bedding or high hopes among farmers, agricultural repellets for heating stoves. An exponential searchers, manufacturers and consumers. By 2019, America had become the world’s third- rise in the use of hemp is expected because it can replace products made from paper, largest producer, behind Canada and China, wood, plastic, cotton and fossil fuels. where it’s been cultivated for 8,500 years. “Hemp fiber is going to dominate the “It’s the fastest-growing ag industry market once we get to the full manufacturthat we’ve ever seen,” says Tara Valentine, ing potential,” says Erica Stark, executive hemp specialist at the Rodale Institute, director of the National Hemp Association, in Kutztown, Pennsylvania. Since hemp’s in Washington, D.C. inclusion in the 2018 Farm Bill, Rodale’s The first introductions consumers can hemp web page hits have grown 10-fold. expect include hemp paper products, such as plates and toilet paper, and biodegradBetter Products able hemp bioplastics like cutlery and cups. All parts of the hemp plant are useful in Construction materials and other products multiple ways, and hemp has applications are expected to quickly follow. in textiles, construction, bioremediation, technology, nutrition and health, including cannabidiol (CBD). The seeds are rich in protein, essential fatty acids and vitamins. They can be eaten, ground into flour or pressed for oil that is used for cooking or in body care products.

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Environmentally Friendly The Institute of Papermaking and Printing, at the Technical University of Lodz, Poland, did a 2015 study comparing making paper from wood to making it from hemp.

Among the findings: hemp takes four months to It’s the fastest growing usually have return value, hemp provides grow, while trees need 20 to 80 years. An acre of ag industry that we’ve additional revenue streams. But the revenue hemp can produce four or more times as much isn’t quite there yet, because the supply chain ever seen. paper as an acre of trees. Hemp paper doesn’t isn’t complete. Seed supply, farm equipment, need toxic bleaching and can be recycled twice as education, processing facilities and manufac~Tara Valentine many times. Other studies concur. turers are all links that are developing simul Paper without deforestation would be a major benefit, but taneously. “Fiber processing facilities will be available soon. it’s a minor job on hemp’s profound résumé. “Hemp needs to be Manufacturers are anxious to start incorporating hemp,” a part of every climate change conversation, not only because it says Stark. sequesters huge amounts of carbon during cultivation, but also The lack of buyers isn’t deterring farmers. Neither are because construction products made out of hemp will continue to warnings that current harvesting equipment can spark disaster sequester carbon for up to 100 years,” says Stark. when hemp fiber wraps around rotating parts, heats up Hemp could also help save the depleted soil on U.S. farmland and combusts. that has been destroyed by tilling and synthetic fertilizers. “We Dustin Enge, a third-generation farmer in Prairie du Sac, have to rebuild the soil by putting carbon back in and increasing Wisconsin, started Honey Creek Hemp in 2017. He planted six organic matter,” says Valentine. Hemp does this with a massive acres of hemp. “I think it’s a long-term viable commodity for root biomass that breaks up compacted soils, improves water farmers. Right now, it’s the Wild West of agriculture. Everyone is infiltration and reduces runoff and erosion. trying different things,” says Enge, who modified a harvester for Fast-growing hemp naturally suppresses weeds, needs no hemp. “I spent about two hours harvesting and 20 hours torchpesticides and isn’t picky about soil, water or latitude. By coming the fiber off my equipment.” Even so, he will plant more acres parison, cotton is water-intensive and uses 25 percent of the when he knows it will sell. world’s pesticides. Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world.

Income for Farmers

Used in crop rotation, hemp’s soil-enhancing qualities can increase profits on subsequent crops. While cover crops don’t

Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@gmail.com.

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Grassroots Climate Crisis Strategies Plus: Healthy Home

Ronnie Cummins on Growing a Movement

the slogan, “Healthy or five decades, soil, healthy ecosyshuman rights tem, healthy plants, activist, journalhealthy food, healthy ist and author Ronnie people, healthy animals, Cummins has camhealthy climate.” All paigned for natural these living systems are health and the environinterconnected. Regenment. Since he coeration of one system founded the Organic impacts another, which Consumers Association will lead to stabilizing in 1998, the nonprofit the climate. has grown to a network that’s 2 million people strong, dedicated to What’s the Every time you pull promoting organic difference out your wallet, you food, regenerative between organic farming and commerce are either casting your and regenerathrough global initiavote for regeneration tive farming? tives that integrate pubor the continuation of Regenerative farming is lic education, marketdegeneration. Everything simply the next stage of place pressure, media organic, focusing on soil outreach, litigation and you buy is a vote. health, carbon sequesgrassroots lobbying. tration and ecosystem His latest book, Grassroots Rising: A Call restoration. We call it “regenerative organic” to Action on Climate, Farming, Food and a because people understand organic. But Green New Deal (ChelseaGreen.com/product/ when we devised organic standards, we grassroots-rising), focuses on Regeneration didn’t completely understand soil biology International, a global network that he and and the carbon cycle. Now we know that other advocates spawned in 2015 with a goal there’s important biological life below the to reverse global warming and end world soil. We understand carbon sequestration. hunger by accelerating the transition to regenerative agriculture and land management. Regenerative organic farming rebuilds the soil, which improves food, health and eventually, the climate. It’s a transformation What is Regeneration of the food system.

International?

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It’s a movement that spread when people started to understand that the climate crisis was very, very serious and connected to other crises we face—our health and farmers not being able to make a living, for example. It’s about identifying regenerative practices around the world, publicizing them and changing public policy. We use

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What will it require to achieve the goals of the Green New Deal, which calls for net zero emissions of greenhouse gases by 2030? First, consumers need to understand the interconnectedness of things so that they

make decisions to create market pressure. Second, farmers, ranchers and land managers need to use regenerative best practices. Third is political power and policy change to drive regeneration. We need elected officials to understand regenerative ideas and feel pressure from constituents. Officials need to hear that we don’t want our tax money used for degenerative practices. Fourth is money. It will take trillions of dollars over the next decade, with much money coming from government funding. But private investments also need to shift. Our savings, pensions and retirement accounts need to be in financial institutions that place assets in regenerative, socially responsible investing.

How can we help address climate change on a personal level?

Every time you pull out your wallet, you are either casting your vote for regeneration or the continuation of degeneration. Everything you buy is a vote. What you

This is a spiritual movement as much as it is an agricultural and alternative energy movement. talk about and do every day is also extremely important. Americans spend half of their food dollars eating out. Learn to cook, invite people over for dinner, teach your kids how to cook. Eating is an agricultural act. Everyone should also be active in civic organizations. Run for office. It doesn’t have to be in politics, it could be a conservation committee or school board. Do what you can do best inside this regenerative framework and you will have a big impact. Things aren’t hopeless. It’s plausible that we are going to solve this. Unfortunately, it took until now for people to wake up. I believe people have an innate love for nature and other people, but if they’re hopeless and unaware, they’re going to

behave as if they don’t care. There is an increasing common awareness and responsibility to get the job done. This is a spiritual movement as much as it is an agricultural and alternative energy movement.

What inspired you to write about this issue?

About 10 years ago, I learned that regenerative food, farming and land use, in combination with renewable energy and radical energy conservation, could solve the climate crisis. I did more research, helped form Regeneration International and then saw that there wasn’t a roadmap for regeneration. I needed to write the book so that the climate movement would understand regeneration and the foodfarming-regeneration movement would understand climate. And I need for everyone to understand that there is hope. Elizabeth Greene writes about the environment. Connect at ElizabethGreene28@ gmail.com.

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We imagine the people suffering who need support and think about how we are growing the plants to help them.~Lara Miller

CBD’s New Frontier Help for Mental Health

by Julie Marshall

hen Kaye Her- It’s really important However, as an unbert’s husband for people to know regulated supplement, CBD brought home presents a challenge for their options and consumers in its ubiquity a free sample of cannabito keep looking for from CBD-infused pillows diol (CBD) oil, she didn’t hesitate to give it a try. what works for them. to gummies, soaps and Having heard about its even pet food. Discerning ~Peter Bongiorno calming effects, she gave purity, dosage and safety CBD to her three sons, are real concerns for those whose attention deficit hyperactivity disthat may grab any bottle off the shelf. order made home-schooling difficult due Consumers must become well into frequent tantrums and lack of focus. “I formed, especially when replacing medicadidn’t expect CBD to be miraculous, but tions for serious disorders, experts say. But I was surprised that my kids’ frustrations for anxiety and emotional well-being, CBD were greatly reduced,” says the Austin, is largely heralded as a safe and natural Texas, mom. “We weren’t seeing the sechoice by providers well-versed in CBD, verity of meltdowns.” such as Peter Bongiorno, past president of The use of CBD in tinctures, capthe New York Association of Naturopathic sules and lotions has grown exponenPhysicians. “It’s really important for people tially, along with the science to prove its to know their options and to keep looking efficacy in remediating physical pain. for what works for them,” he says. Newer, but equally as robust, is the viThe Feel-Good Molecule ability of CBD as a remedy for mental CBD, a compound extracted from the health-related issues, experts say, pointhemp plant, is appealing because it can ing to anxiety, depression and stress as raise the level of cannabinoids—feel-good the top three applications. 32

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molecules naturally created within the human body. “When we can’t sleep or are stressed out, cannabinoid levels go way down,” Bongiorno says. While prescription drugs overwhelm the body with adverse side effects, CBD can healthfully bring back balance. But CBD won’t trigger an altered state because there is little to no tetrahydrocannabinol (THC), the psychoactive chemical in marijuana that produces a high, he says, adding that he starts patients at a low daily dose of 25 milligrams. It’s important to talk with a physician about drug interactions, Bongiorno says. For instance, CBD can increase levels of blood-thinning medications, according to a 2017 study published in Epilepsy & Behavior Case Reports. CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

Seeds of Hope

The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say. Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says. Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the field, post-harvest, during extraction and in the final product,” she says. “We

know our product is clean and pure and potent.” This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD than the amount listed on the label. Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says. “It all feels like a big grab; the integrity isn’t there.” Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations. “We imagine the people suffering who need support and think about how we are growing the plants to help them.” Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at FlyingBurros@gmail.com.

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HEALTHY LIVING

2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE

JAN

Age-Defying Habits Plus: Healthy Immune System

FEB

Cardiovascular Health Plus: Regenerative Medicine

PLANT-BASED NUTRITION ISSUE

MAR

Thriving on a Plant-Based Diet Plus: CBD

APR

Grassroots Climate Crisis Strategies Plus: Healthy Home

WOMEN’S WELLNESS ISSUE

MAY

Autoimmune Breakthroughs Plus: Protein & Collagen Connection

JUN

Inspired Lifestyle Travel Plus: Brain Health

THE FOOD CONNECTION ISSUE

JUL

Beyond Factory Farming Plus: Gut Health

AUG

Biological Dentistry Plus: Environmental Education

SELF-EMPOWERMENT ISSUE

SEP

Emotional Well-Being Plus: Adaptive Yoga

OCT

Stress Management Plus: Joint Health

THE DIABETES CHALLENGE ISSUE

NOV

Personalized Diabetes Strategies Plus: Skin Care

DEC

Creating Community & Connection Plus: Spending Locally

Miami-Dade/Florida Keys

Kibble Quandary A Fresh Look at Pet Food

by Julie Peterson

ating healthy is Contaminants aren’t We are seeing more a family affair, the only concern. “Up to cancer, neurologic and that includes 50 percent of commerconditions and kidney the family pet. However, cial foods are composed disease, and there what works for humans of meat meal and bymay be less than optiproducts,” says Armaiti is evidence that the mal for Fluffy or Fido, May, DVM, owner of Dr. increase in these as each requires a speMay’s Veterinary House diseases may be due Calls, in Los Angeles. cies-specific, nutritionto harmful ingredients ally balanced regimen. These can include Most pet parents opt for meat from dead, dying, in commercial, commercial dog or cat diseased or disabled animeat-based foods. food that comes in a bag mals, and even rendered ~Armaiti May or a can, but many are dogs and cats from anibeginning to consider mal shelters, says May. more natural options. “Kibble is often the “We are seeing more cancer, neurologic most economical way to feed your pet. But conditions and kidney disease, and there is its processed state makes it the least optievidence that the increase in these diseases mal,” says Angie Krause, DVM, at Boulder may be due to harmful ingredients in comHolistic Vet, in Colorado. mercial, meat-based foods.” Canned food is also heavily processed Healthy Alternative Diets and potentially toxic. In 2017, Clean Label Owners that switch from commercial foods Project, a nonprofit testing laboratory, report their animals display thicker coats, completed a study of 1,084 pet food prodbrighter eyes and greater energy. However, ucts, screening them for more than 130 dogs and cats require specific ranges of vitatoxins and contaminants linked to cancer mins, minerals, fats and carbohydrates, so it’s and other conditions. Results showed cadmium, a heavy metal, in 94 percent of the important to ensure that nutritional needs products, along with arsenic and lead. are met and a healthy balance is maintained.

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n Home-Cooked Pet food recalls have prompted some families to start cooking for their charges, but it’s not as simple as sharing the family dinner. “There are online calculators that can help you create and balance recipes for dogs and cats. Balancing a diet can be tedious and often requires added supplements,” says Krause. Seeing a four-legged friend thrive was worth the extra time and cost for Yvonnda Stamp-Agent, a homemaker from Rockvale, Tennessee. Emma, a schnauzer mix, suffered from itchy skin, anal gland leakage, kidney crystals, vomiting and other problems. “We switched to home-cooked wild salmon and flounder protein with fresh organic vegetables and fruits, along with vitamin and mineral supplementation.” Emma recovered and is now an energetic 5-year-old.

n Raw The biologically appropriate raw food (BARF) diet, as described at BarfWorld.com, contains raw meats, vegetables and cooked grains and legumes. Proponents say it improves health from tooth to tail. “Buddha, my orange tabby, is 22 and no longer has an issue with hairballs,” says Kim Bolin, a Reno, Nevada real estate agent, who has fed raw for three years. Stephanie Krause, in Keego Harbor, Michigan, says her three dogs are more relaxed, probably from the time and effort needed to eat large bones—and they haven’t needed a teeth cleaning since going raw. “After eating raw bones, there was plaque laying all over the floor.” The BARF diet can be homemade, although most choose prepared frozen or freeze-dried products to ensure nutrient balance or to avoid handling raw meats. Angie Krause says the diet is controversial, largely due to human health risks from pathogenic bacteria.

n Vegan and Vegetarian

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For ethical and environmental reasons, homemade or pre-made, plant-based diets for companion animals are becoming more popular. “If the 163 million dogs and cats in the U.S. were their own country, it would be the fifth-largest meat-eating country on the planet,” says May. Cats cannot survive without meat, which provides the high protein, amino acids and other nutrients their bodies require. However, a 2018 study published in the Journal of the American Veterinary Medical Association suggests that plant-based diets, possibly supplemented with vitamins B12 and D and some amino acids, can meet nutrition requirements of dogs.

Kibble is often the most economical way to feed your pet. But its processed state makes it the least optimal.

Helpful Resources Report cards regarding toxicity for dog and cat food brands: CleanLabelProject.org/pet-food. Raw, vegan or otherwise, sign up for dog and cat food recall alerts via email: DogFoodAdvisor.com. Definitions of common ingredients in pet food: Tinyurl.com/PetFoodIngredientDefinitions. Recommended reading from the American Holistic Veterinary Medical Association includes Home-Prepared Dog and Cat Diets, Second Edition, by Patricia Schenck, and Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats, Fourth Edition, by Richard H. Pitcairn, DVM. Scientific literature, published articles and biographies of dogs living on a plant-based diet: PlantBased.dog. “Dogs are omnivores, and can thrive on balanced, complete, plant-based diets. They have nutrient requirements, not ingredient requirements,” says May. Pet diets aren’t an all-or-nothing choice, says Angie Krause. “Eventually, my patient will always reveal what works for them. Listen to your pet’s body.” Julie Peterson lives in rural Wisconsin. Connect at JuliePeterson2222@gmail.com.

Pet Food Resources The Dog From Ipanema 7230 SW 57 Avenue Coral Gables, FL 33143 (305) 663-1712 Natural K-9 Supplies 6400 South Dixie Highway Miami, FL 33143 305-514-0577 Star Dog Bay 1756 N BayShore Dr. Suite 110 Miami Fl 33132 305 374 2210 Raw Feeding Miami 18350 NE 2nd Ave Miami, FL, 33179 302-729-3287

~Angie Krause March 2020

calendar of events

MARCH 12 & 19

To submit an event listing email: event date, name, brief description, location, cost and contact to advertising3@namiami.com. For additional listings visit www.namiami.com.

MARCH 5 & 12 Yoga for a Healthy Digestive System - 11:30 am–12:45 pm - To apply, call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133.

MARCH 6 - 15 Miami International Film Festival - Over 100 films are screened at this annual festival, hosted by Miami Dade College, at several Miami locations. Hundreds of filmmakers, producers, directors, writers, actors, and industry representatives gather from around the world for screenings as well as for business, educational and social functions. 305-237-FILM

SATURDAY , MARCH 7 Free Healing Session With Cristovao Brilho 5:00pm - Instituto Cristovao Brilho, 2100 Coral Way #605 - Miami – 33145 - Free parking. Call 786-295-8665, MUST arrive by 5:00pm

MARCH 7 & 14 Free Yoga Therapy for Spinal Health - 9:45–10:55 am - Learn yoga postures and sequences to address spinal conditions, including scoliosis, herniated discs, posture issues, arthritis, kyphosis, and sciatica. To preregister call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133.

MARCH 7 - 8 Asian Cultural Festival - 10am - 6pm. A fun-filled family event offers a virtual day trip to Asia. Enjoy a variety of Asian arts, crafts, entertainment, plants and exotic cuisine. There will also be demonstrations of Ikebana and Origami. $10, children under 11 are free. Fruit and Spice Park, 24801 SW 187 Ave, Homestead. 305-247-5727. Carnaval on the Mile - A fusion of jazz and art- including 3 stages presenting 30 musical groups, fine cuisine and children’s entertainment. Experience a mile of art, photography, crafts and jewelry. Free. Fri: Kick-off concert 7pm-12am. Ponce Circle Park, Coral Gables. Sat: 10am-midnight & Sun: 10am8pm in Miracle Mile. 305-644-8888.

SUNDAY, MARCH 8 Family Fun Fest at Biscayne National Park - 1 - 4 p.m. 1 - 4 pm - a way for the local community to connect with the diverse stories of the park on a regular basis through fun, hands-on activities that family members of all generations could enjoy. Free transportation is available aboard the Homestead National Parks Trolley departing from Losner Park in downtown Homestead. 9700 SW 328 Street, Homestead, Florida 33033

MARCH 7 & 21 Free Yoga Therapy for Those with Newly Diagnosed Parkinson’s - 1:00–2:00 pm - Learn therapeutic yoga tools to manage symptoms and slow progression of the disease. Supported by a community grant from the Parkinson’s Foundation. To preregister, call 305-441-9441. Location: South Dade YMCA Family Center, 9355 SW 134th St., Miami, FL 33176.

Miami-Dade/Florida Keys

Free Yoga Therapy for Those Living with Parkinson’s for 3+ Years - 1–2 pm - Learn therapeutic yoga tools to increase balance, strength, and wellbeing. Participants may bring one caregiver. Sponsored by a community grant from the Parkinson’s Foundation. To pre-register call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.

MARCH 13 - 15 Fairchild’s International Orchid Festival - Visit Fairchild Tropical Botanic Garden for orchid sales, seminars, and special events. Immerse yourself within the world of orchids with over 10,000 orchid plants from local and international vendors.10901 Old Cutler Road, Coral Gables. 305-667-1651.

SATURDAY, MARCH 14 Barnacle Under the Moonlight: Gates open at 6pm. Music from 7-9pm. $7 for ages 10 & up, $3 for ages 6-9; and those under 6 are free. Barnacle State Park, 3485 Main Highway in Coconut Grove. 305-442-6866. Miami Beach Garden Tour - Explore private gardens in Miami Beach by biking or driving to six hidden oases near the Miami Beach Botanical Garden from 10 a.m. to 3 p.m. All-day activities inside the Garden include a farmers market, food trucks, live music and a rummage sale. Tickets $2530. 2000 Convention Center Drive, Miami Beach 33139. For info and tickets or call 305-673-7256.

MARCH 19 & 26 Yoga for a Healthy Digestive System - 11:30 am–12:45 pm - To apply, call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133.

MARCH 21–22 Yoga for Elementary School Students (ages 7–11). Learn techniques to enhance your children’s yoga programming, including creative methods to keep youngsters engaged, strategies to address disruptive behaviors, and mindfulness approaches specific to the age group. To apply call 305-4419441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133.

MARCH 21 & 28 Free Yoga Therapy for Spinal Health - 9:45–10:55 am - Learn yoga postures and sequences to address spinal conditions, including scoliosis, herniated discs, posture issues, arthritis, kyphosis, and sciatica. To preregister call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133.

THURSDAY, MARCH 26 Free Yoga Therapy for Those Living with Parkinson’s for 3+ Years - 1–2 pm - Learn therapeutic yoga tools to increase balance, strength, and wellbeing. Participants may bring one caregiver. Sponsored by a community grant from the Parkinson’s Foundation. To pre-register call 305-441-9441. Location: Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.

SUNDAY, MARCH 29 Annual Deering Seafood Festival on the Bay - 101am-6pm. Enjoy South Florida’s freshest seafood, cooking demos with local celebrity chefs, boat rides and a Lil’ Shrimp Kids Zone. Adults $15, children 4-14 $5 and under 4 is free admission. Deering Estate at Cutler, 16701 SW 72 Ave. 305235-1668 ext. 263.

www.namiami.com

floridakeys SATURDAY, MARCH 7 Sombrero Beach Run - a 15K Challenge! 10K Run, 5K Walk/Run. Custom t-shirts, awards, prizes, trophies, raffles, food, drink and entertainment all at the spectacular setting of Sombrero Beach. 10K Run start 7:30am, 5K Walk/run start 8:45am. Contact 305-743-4582 Annual Conch Shell Blowing Contest – noon – 3pm - An Old Island Days tradition, this unique contest features novel sounds produced by contestants in several age categories as they attempt to make “music” on fluted conch shells. Contest located in the garden of the Oldest House, 322 Duval Street, free and open to all ages. 305-294-9501

SUNDAY, MARCH 8 Annual Key Colony Beach Days - Participants and visitors can enjoy this family event set for 9 a.m. to 6 p.m. on the grounds of Key Colony Beach City Hall, the day features vendors, food, live music and more. A Shriner’s pancake breakfast starts at 8 a.m., a parade is set for 11:30 a.m. Free admission, free parking, old fashioned fun.

MARCH 14 - 15 Marathon Seafood Festival - Fresh local seafood, vendors, entertainment, children’s area, and boat show, is the 2nd largest FL Keys event with over 21,000 attendees in 2016 & growing every year. The festival is the premier event for great seafood and entertainment in the Florida Keys. Bring the whole family for two days exciting food, entertainment, and fun! Marathon Community Park 200 36th St. Contact 1-800-262-7284.

THURSDAY, MARCH 19 Third Thursday Art Walk - :Showcasing the fine arts, music and culinary nuances of the Purple Isles, the Morada Way Arts & Cultural District features national and local artisans who are showcased in galleries at Morada Way between mile marker 81 and 82 - formerly named Industrial Road - as well as “culinary art” and live music from 6-10 p.m. Free. Contact Daniela Woody 305-664-9100 Biological Dentistry & Detox — 5-7pm. Free. Join us for a talk at our office with Dr. Cintron. She will be answering all your questions about Biological Dentistry and dive into the top ways to detox from heavy metals in your body and achieve total health! Enjoy fresh juice and organic snacks. Center for Dental Excellence, 2021 E Commercial Blvd, Ste 208, Ft Lauderdale 33308. Call 954.938.4599 to RSVP.

FRIDAY, MARCH 20 Annual Florida Keys SPCA Spring Social - Enjoy a paw-tastic experience to help raise funds to benefit a Keys-based animal shelter; event is open to the public, from 6:30-9:30 p.m. at the Key West Golf Course. Highlights include a VIP champagne reception prior to the main event, a first class dining experience with tables of food from restaurants all over Key West and parking provided at Florida Keys Community College with HTA Trolley service to and from the event. Also features a silent auction, live auction, raffles, complimentary beer & wine, music and more. VIP and General Admission tickets. (305) 294-4857

ongoing events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email advertising3@namiami.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit swfl.naturalawakeningsmag.com/advertising to submit online.

sunday Shiva’s Circle of Fire: Yoga and Meditation in Motion. 10-11:30 -1760 NE 144th St, North Miami, FL 33181. Call to schedule. 305-710-0516. Donation only. Jazzercise® - $5. 10am. South Miami Community Center 5800 SW 66 St. Call Cathie 305-666-5457. Miami Center for Spiritual Living- 10:30amFree. Non-denominational. 2490 Coral Way, Miami, 786-206-6355.

monday Mindfulness for Stress Alleviation - $20/session 6 to 7:20 pm - 260 Palermo Ave, # 12 Coral Gables 33155. Changes guaranteed after 4 sessions. Course in Miracles - 8pm. Free. 7855 SW Coral Way. Contact Mercedes 786-200-8410 or Nimia 305-261-3190. Connected Warriors Free Yoga for Veterans, Service Members and Families. 5:30-6:15 pm - Sampoorna Yoga Miami, 10107 Sunset Drive, Miami, FL 33173

7701 SW 76 Avenue, Miami, FL, 33637. Bob - 305-234-0610 th

Support group for Anxiety and Depression - 7:30 to 9:00 pm $30 fee, Zenith Miami Counseling and Coaching Center 1392 SW 22nd Terr, Miami FL 33145 (2nd floor) Dr. M. Cheour at 786-230-6591. Yoga and Meditation Class – 7 – 7:45. Free. West Dade Regional Library, 9445 Coral Way. RSVP Lawrence 305-926-3578. Are you a VET living with PTS? If so, call Banyan Holistic Healthcare Center for help, Miami Lakes or Pinecrest location. Call now to schedule, (305) 663-5696. Laughter Yoga Sessions - $5.00 each - 9:30-10:15 AM, North Shore Youth Center 501 72nd Street, Miami Beach 33141, 305-861-3616.

wednesday Guided Meditation - All levels welcome- 7 pmDonations-3390 Mary Street Suite 116, Coconut Grove- Please RSVP 305-607-8627 Connected Warriors - Free Yoga Classes for Veterans and Families of Veterans - 3pm at Brickell Hot Yoga 301 SW 17th Road, 33129 305-856-1387.

thursday Connected Warriors Free Yoga for Veterans, Service Members and Families. Chair Yoga – 10-11am - Sampoorna Yoga Miami, 10107 Sunset Drive, Miami, FL 33173 Introduction to Bach Flowers - 3rd Thursdays - 10 am-11:30 am - Free - 3390 Mary Street Suite 116, Coconut Grove- Please RSVP 305-607-8627 Nutrition Solutions for IBS, Fibromyalgia, Arthritis & Migraines - $15, 7-8PM, Coral Gables, Alison Grewal, RD: 786-546-6800. Weekly Yoga Classes $10 per Class! - 5:30-6:45pm Five Sisters…a spiritual journey. 8805 SW 132 ST, 786-250-4170 Postpartum Yoga at Key Biscayne, 10:15 - $20, 305-299-7826 Laughter Yoga Sessions - $5.00 each - 9:30-10:15 AM, North Shore Youth Center 501 72nd Street, Miami Beach 33141, 305-861-3616 Course In Miracles - 8:00pm. Free. 7855 Coral Way. Contact Nimia 305-261-3190.

friday Monthly Yoga Class for Special Needs Teens Limited Space Call to Reserve - Just OM Yoga Studio, 7227 SW 57th Ct, South Miami. (305)665-4982

Power of Meditation – 9 - 9:45pm – 2nd & 4th Monday. Conference Call – 312-757-3121 code: 698805965. Free.

Free orientations for PTS and pain relief with discount services for military or vets. The Banyan Holistic Please call 305-663-5696 to schedule

Massage Relief for Combat Veterans - 50% off therapeutic massages for our combat service personnel. Call 305-351-0819. Shala Spa 1119 Collins Avenue, Miami Beach.

Free Veterans Sailing – with Team Paradise, the Paralympic Sport Club of Miami. 12 – 12pm Team Paradise Sailing, Inc. 2620 S. Bayshore Drive, Miami 33133. 305-776-8778.

Monthly Free Reiki Healing Circle - 2nd Friday of the month at Five Sisters…a spiritual journey, 8805 SW 132 ST, 786-250-4170

Military Mondays at Hirooka’s - 50% off Kitesurfing or Paddleboarding for all Military and Public Service Personnel - Hirooka Surf & Sport, 2377 Collins Avenue Miami Beach, FL. 954-444-3942

Drub-Dhe Meditation- 7:25-9:30pm. Freedonations are welcome. Regency House 353 West 47th St., Flat 7A, Miami Beach. Contact: Robert Phuntsog Ngo-drub 305-213-2577.

Free Acupuncture for Combat Veterans – 1-2pm, Acupuncture for Wellness Center, Inc., 7550 SW 57th Avenue, Suite 116, South Miami, FL 33143, 305-669-6699.

Bereavement & Grief Support- 7pm, during school year. Children’s Bereavement Center, 7600 S. Red Rd, Suite 307. To register: 305-668-4902.

Free Acupuncture for Combat Veterans – 1-2pm, Acupuncture Center for Wellness, Inc., 16663 NE 19 Avenue, Suite 111, North Miami Beach, Fl. 33162, (305) 940-7763.

Parents and Friends of Lesbians and Gays (PFLAG)- Bilingual Support group. 305-666-1778. Self-Defense for Women classes- Free. Also Wed. 7:15 – 8:30 pm at Bayfront park in downtown Miami. 305-358-7550

tuesday “Meet & Greet” with Dr. Cintron on biological dentistry - 5:30pm - Free gift of natural toothpaste. office 2021 E Commercial Blvd Suite 208 Fort Lauderdale 33308. American Buddhist Inspired Meditation – 6 7:45pm – Unitarian Universalist Congregation,

Overeathers Anonymous - 7:30 pm (South, Steps/ Traditions) Don’t Eat No Matter What Group. St. Paul’s Lutheran Church 10700 SW 56 St, Miami, 33165, Room 9. Michael (305-815-2733)

Healing With Dance - South Miami Hospital for physical limitations from illness/surgery. No dance experience necessary. 9:30-10:30am. $5. 786-662-8106. Jazzercise® - $5. M&W 6:30pm. South Miami Community Center 5800 SW 66 St. Ongoing classes available all week. Call Cathie 305-666-5457. Meditation for overall well-being- 7:30- 9pm. 8150 SW 92 St, Miami. 786-556-7318. Donation. Healing meditation for aromatherapy workshop at 7:30pm at American Apothecary of Kendall 12232 SW 132 CT, Miami Fl 33186, 305 598-2822 (calls & texts)

March 2020

Family Night- 3rd Friday of the month. 3-9pm. Free admission & parking. Miami Children’s Museum, 980 Macarthur Cswy. 305-373-5437. Museum of Contemporary Art (MoCA) - Free jazz concerts on the last Fri. Joan Lehman Building, 770 NE 125 St. 305-893-6211. Coral Gables Art Walk – An art walk centered around downtown Coral Gables, with all the galleries between Miracle Mile and Ponce de Leon Rd. Free trolly transportation.

Lincoln Road Art Walk- 1st Sat. of the month. 7-10pm. 40+ local artists, museums and galleries in South Beach. ArtCenter/South Florida 800, 810 & 924 Lincoln Road. 305-674-8278. Open House/Exhibitions – 2nd Sat. Meet ArtSouth studio artists & staff. Free. Refreshments. 240 North Krome Ave. 305-247-9406. Miami Art Museum - 1pm. Free. 2nd Sat. 101 West Flagler St. 305-375-3000. Yoga-Style* Exercise, Prenatal - South Miami Hospital. 10:45 am-12:15 p.m. and 5:30-7pm. $10. 786-662-8106.

saturday Free Yoga by Synergy – 9:30am - Good for all levels, bring you mat or rent one from El Paseo hotel for $2. Espanola way in Miami Beach. 305538-7073 FREE Yoga – 11am - California Club Branch Library, 700 Ives Dairy Road Miami, FL, (305) 770-3161 SW Community Farmers’ Market- in Tropical Park, 7900 Bird Rd. Every Saturday, 9:00am3:00pm. 305- 663- 0917. EBT/SNAP welcome. Afterlife Discussion Group - 2nd Sat. Monthly. 1-3pm Free Public Library 9445 Coral Way, 786368-4526 Dora Miami Like An Angel: Fashion Model Workout For All Women 10am & 6pm. South Pointe Park South Beach $25 Victoria’s Secret PT. Text/Call 305-800-0608

floridakeys sunday Big Pine Key Flea Market- 8am. South of the only traffic light in town on U.S. 1. Family Swim YMCA. 2-4pm. $3 Adults, $2 Kids. FKCC swimming pool. 1-305-295-9622. Movies at The Spiritual Garden - Spiritual up lifting movies. 1st and 3rd Sun. 7pm. Good will offering is $5. Unitarian Universalist fellowship 801 Georgia St. 1-305-394-2005. Nightly Sunset Celebration - Free. Enjoy a spectacular sunset entertained by the various carnival performers and vendors. Mallory Square, Key West. 1-305-292-7700.

Ayurvedic Sessions - Call to set up appointments -Just OM Yoga Studio, 7227 SW 57th Ct, South Miami. (305)665-4982

monday

Yoga Therapy for 50+ - 10am-11:15am - 1760 N.E. 144th St, North Miami, FL 33181. Call to schedule. 305.710.0516. $10.00 Donation.

Cardio-Sculpting Class 8:30-9:20am. Pirate Wellness Center, MM21.4 Cudjoe Key. 1-305-744-3348

Yoga with Drishti- 9:00 am - at Biscayne Park Recreation Center, 11400 NE 9th Court. 305-335-7618.

Aerobic Dance - 1-1:55pm. CoffeMill Dance. 916 Pohalski St. 1-305-296-9982.

tuesday Healing Yoga/Meditation – 9am. donation The Village Square, MM81 Bayside. 1-305-853-1003. Free Guided Relaxation Class - 7 -8 PM at Islamorada Fitness MM 85.9 bayside. Bring a towel or exercise mat and a pillow. (Sponsored by Keys To Peace. 305-619-0534. Mothers and Babies Group - for new moms, their babies and expecting mothers. Free. 1-3 p.m. Healthy Start, Gato Bldg, 1100 Simonton St., Key West. 1-305-293-7516 or 1-305-293-7511. Stories for Children - 10:30am. Key Largo Library, 101485 US1. 1-305-451-2396. Also Thur, 10:30am, Stories for children ages 2 ½ -6. Meditation- Free. 7pm. Unity Church, 9591 Overseas Highway, Marathon. Tai Chi – 7pm. $15. Coffee Mill Dance and Yoga Studio, 916 Pohalski St, Key West, 1-305-296-9982; 1-305-735-3519. .

wednesday Ancient Indian Meditation - 6:30-8:30pm. 1-305292-6958. Tai Chi for Inner Harmony - 9:30-11am on Sugarloaf Key. Call Lydia at 1-305-745-2811. Toddler Playtime Stories- Ages 10 months to 2 years and their caregivers. Free. 10:30am-12:30pm. Key West Library, 700 Fleming Street, Key West. 1-305-292-3595.

thursday The Long Walk Home Interactive Workshops for Veterans & Family– 6 – 7:30pm – Free – Transition to Civilian Life. Open to public. 97.671 Overseas Hwy. Oceanside. 305-504-3795

friday Salsa Dance Lessons- 7:30-9pm. Paradise Health & Fitness. 1796 N.Roosevelt Blvd. 1-305-296-6348.

saturday Healing Yoga/Meditation – 9am. $10 Islander Resort, MM82.1 Oceanside. 1-305-664-2031 Family Hour- For children of all ages. Free. 1pm. Key West Library, 700 Fleming St, Key West. 1-305-292-3595. Story Hour - ages 5 years & up. 10:30-11:30am. Games & stories. Marathon Library, 3251 Overseas Hwy. 1-305-743-5156. Key West WPA Walking Tour – Old Town Key West. 10am. $20. 1-305-296-3573.

Miami-Dade/Florida Keys

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on of i t i d e eys

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n 0 years! i 2 r n o f e g n k hi a w A n publis e l e a b r s a dition h nity! Natu opportu a Keys e /Florid

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Find freedom and flexibility with the Miami/Florida Keys Natural Awakenings franchise opportunity. Be your own boss and earn a living doing something you are passionate about while making a difference in your community. This rewarding home-based franchise opportunity provides training and ongoing support, following an established and proven business model. ESTABLISHED ADVERTISER BASE, DISTRIBUTION NETWORK, AND MORE!

No previous publishing experience is required. Natural Awakenings is a franchise family of more than70 healthy living magazines, celebrating 25 years of publishing.

For more information call 305-598-3315 March 2020

community resource guide

REGINA F. ZELONKER, P.A.

Mediation and Collaborative Divorce Coral Gables & Palmetto Bay 305-235-0537 ZelonkerLaw.com

ACUPUNCTURE

When Family Matters...The divorce process does not have to destroy your children, finances, relationships, self-esteem, and future. Other areas: Prenuptial Agreements and Cooperative Divorce. Florida Supreme Court Family and Civil Mediator.

HUI SHAO, AP. MD(CHINA)

3310 Ponce De Leon Blvd, Ste 250 AcupunctureInMiami.com 305-461-4046

Traditional Chinese acupuncture by doctor graduated from Shanghai University of Traditional Chinese Medicine. We provide supportive therapies: Natural Herbs, Massage therapy, Reflexology. Auto accident, workers’ comp and some health insurance accepted.

ALTERNATIVE MEDICINE EDUCATION

BIRTH CENTER

HOLISTIC SOUTH PREGNANCY & BIRTH CENTER 9275 SW 152nd Street, 1st Floor 305-238-7873 www.hspbirthcenter.com

Providing midwifery care throughout pregnancy birth & the postpartum period. Located directly across from Jackson South Hospital! Water birth & Gravity BirthTM option. Family planning & women’s wellness care available.

EVERGLADES UNIVERSITY www.EvergladesUniversity.edu 888-772-6077

Everglades University Bachelor of Science Degree in Alternative Medicine enables students to explore the exciting field of Alternative Medicine with courses in Herbology and Botany; Nutrition and Aging; Traditional Chinese Medicine; Homeopathy; and Antioxidants.See ad, page 3.

CHIROPRACTIC DON MORRIS , DC, DABCO

786-339-1993 donmia@gmail.com

Chiropractic home visits since 1981. Board Certified Chiropractic Orthopedist with variety of techniques including adjustment of soft tissues, spine, and extremities., acupuncture. Hands on treatment with appreciation for the power of human touch.

ATTORNEYS ANGIE ANGELIS LAW

Attorney at Law WE OFFER NATURAL & HOLISTIC DENTISTRY 13554 SW 47th Lane, Suite 100 FOR THE ENTIRE FAMILY Miami, FL 33175, 305-598-2540, Miami Areas of Practice:

CRYSTALS

Foreclosure JOIN OUR FAMILY SERVICES protection/defense, INSTITUTO CRISTOVÃO BRILHO AND EXPERIENCE DIFFERENCE Consultations • Holistic, loan modifications, short sales, THE cosmetic & general dentistry 2100 Coral Way #605 real estate contracts, buyer/seller • Safe mercury removal Miami FL 33145 title closing • representation, Teeth whitening 786-295-8665 • Orthodontics • Implants agent, wills, probate, real estate • Invisalign • Gum care Cristovão offers every month litigation, consumer law, traffic • Perio Protect healing sessions completely free matters, dentistry disputes, debt settle•Reconstructive •State-of-the-art equipment and open to the public of every ment. See ad page 19. age. In these sessions he channels his spiritual doctor, a being of Contact us today to make your “We inspire our patients to live a healthier, Ask about our new EILEEN R.appointment. YASBIN light, who brings the use of new patient special.* and more informed lifestyle.” Attorney at Law -Dr. Herrmann healing technologies for human 16211 NE 12th Ct., 305.274.0047 N. Miami Beach Office: beings. See ad, page 26. Dr. Theodore Herrmann, DMD, PA, is a holistic

305-945-0108, 305 944-7233, dentist Fax that

has been practicing dentistry in South Florida for over 20 years. He’s an accredited member of the International academy of Biological Dentistry & Medicine (IABDM), Holistic Dental Association (HDA), the International Association of Mercury Free Dentists (IAMFD), the International Academy of Oral Medicine & Toxicology (IAOMT), the International Academy of Orthodontists (IAO), and also Diplomat of the International Congress of Oral Implantologists (ICOI).

Practicing in the area of Probate, Guardianship, Social Security, Se Habla Espanol. Wills and Trust, and Real Estate. In office financing available & payment plan options.

DENTAL HEALTH

ASSURE-A-SMILE

9220 SW 72nd St. Ste. 205 305-274-0047 AssureaSmile.com

ASSURE A SMILE NEW OFFICE LOCATION:

9220 SW 72nd Street, Suite 205, Miami, FL 33173 O: 305-274-0047 W: AssureASmile.com

Miami-Dade/Florida Keys

We offer natural & holistic dentistry for the entire family. Dr. Theodore Hermann, DMD, PA, is a holistic dentist who has been practicing dentistry in South Florida for over 20 years and offers natural & holistic dentistry for the entire family See ads, page 44.

www.namiami.com

THE INTERNATIONAL CENTER FOR DENTAL EXCELLENCE Yolanda Cintron, DMD 2021 East Commercial Blvd., Suite 208 Fort Lauderdale, FL 33308 954-938-4599 www.GoNaturalDentistry.com All

phases of dentistry for

optimum health, holistic, biocompatible dentistry.

• Sedation Dentistry • Removing of toxic metals • Replacing them with Bio-compatible materials • Laser Dentistry for painless surgeries & extractions • Zirconia/Ceramic Implants • Natural bone augmentation / Plasma Rich Growth Factor • Oral DNA Testing • Add gums to receding gums. See ad, page 7.

ESSENTIAL OILS AMERICAN APOTHECARY OF KENDALL 12232 SW 132 CT Miami Fl 33186 305 598-2822 (calls & texts)

Essential Oils 100% pure; Natural Products and classes. Aromatherapy workshop every Wednesday at 7:30pm Creating the path of essential wellbeing using aromatherapy

WHOLE FOODS MARKET

6 locations from Aventura to Pinecrest WholeFoodsMarket.com

Whole Foods Market is an Eco-minded chain with natural & organic grocery items, housewares & other products (most sell wine). We support local communities & agriculture, practice and advance environmental stewardship, support & reward team member excellence, and encourage and educate on all aspects of healthy living through what founder John Mackey calls (and is the name of his book) ‘Conscious Capitalism’.See ad, page 14.

FARMHOUSE TABLES COAST COTTAGE FARM Theresa Reeves 305-972-0038

Female-owned company, hand-built furniture in the Coastal, Cottage and Farmhouse styles. Everything from dining-room and coffee tables to entertainment centers.

patient special.*

and more informed lifestyle.”

-Dr. Herrmann

Office: 305.274.0047

Dr. Theodore Herrmann, DMD, PA, is a holistic dentist that has been practicing dentistry in South Florida for over 20 years. He’s an accredited member of the International academy of Biological Dentistry & Medicine (IABDM), Holistic Dental Association (HDA), the International Association of Mercury Free Dentists (IAMFD), the International Academy of Oral Medicine & Toxicology (IAOMT), the International Academy of Orthodontists (IAO), and also Diplomat of the International Congress of Oral Implantologists (ICOI).

In office financing available &

HOLISTIC DENTIST

plan options. FENGpayment SHUI CONSULTANT Se Habla Espanol.

ASSURE-A-SMILE

ANNETTE MONTAÑEZ

9220 SW 72nd St. Ste. 205 305-274-0047 AssureaSmile.com

www.fengshuiAMM.com annette@fengshuiamm.com 866-888-1689

We offer natural & holistic denFeng Shui is a way of organizing tistry for the entire family. Dr. spaceA SMILE that allows us toLOCATION: harness ASSURE NEW OFFICE Theodore Hermann, DMD, PA, 9220 SW 72nd Street, Suite 205,a Miami, 33173 energy around us for good FL life. is a holistic dentist who has been O: 305-274-0047 AssureASmile.com Enjoy your W: Feng Shui analysis for practicing dentistry in South Success, Love, Health, Prosperity Florida for over 20 years and offers natural & hoHablo Español. listic dentistry for the entire family See ad, page 44.

HOLISTIC PHYSICAL THERAPY

GYNECOLOGY EMMANUELA WOLLOCH, MD FACOG

MINSU’S HEALING OASIS

10095 S.W. 88 St. Ste 103 305-389-1768 MinsuHealingOasis.com

1801 NE 123rd Street, Suite 415 305-935-8775 EmmanuelaWollochMd.com

MEDITATION INSTRUCTION MIAMI SRI CHINMOY CENTRE

www.meditationmiami.com (local) www.srichinmoycentre.org (international) 305-335-7618

Heart centered meditation is the key to self-awakening, integral happiness and worldtransformation. “Don’t blame the world; better it. How? By bettering yourself at every moment.” Sri Chinmoy FREE CLASSES North & South MiamiDade Instructors with decades of experience. Serving the South Florida community since 1975.

ORGANIC FARM THREE SISTERS FARM

18401 SW 248 ST, 33031 305-209-8335 • www.threesistersfarm.com

Chef-owned certified organic Updated services now include: Emmanuela Wolloch is Miami’s farm that hosts monthly farmhypnotherapy, CranioSacral TherPremier board certified OB/GYN to-table events, farm tours, and apy, physical therapy, Energy healspecializing in Integrative Media fruit stand that features seaHyperbaric ing/Reiki; acupuncture, guided Oxygen (O2) cine including Disease Prevensonal tropical fruits and artiTherapy meditation, shamanic healing, Healing tion, Women’s’ Health, Bio – sanal products.Join us every for Wound Care and Neurological Conditions sound healing, Chi-gong, Yoga, Identical Hormones and Holistic 2 first Saturday of the month. Hyperbaric O Therapy Living, offering the very best of 2 Tai-Chi, Massage therapy, Talk Hyperbaric (%100 Pure O2) the latest, proven methods to Oxygen (O ) therapy, & Matrix Energetics. Therapy OZONE THERAPY Treatments are for adults and children. Non-healing wound - Recent plastic surgery achieve optimal health states in her purpose built, Healing for Wound Care and Neurological Conditions Sports injury Stroke Autism Cerebral palsy zen – like office. 2

HYPERBARICS OF SOUTH FLORIDA Near-drowning epsode- Multiple sclerosis HYPERBARIC Repetitive migraines - Acne and psoriasis 8337 NW 12 St - Ste 101 IV VITAMINS OXYGEN THERAPY 305-594-1246 MYERS COCKTAIL- chronic fatigue, depression, asthma, muscle spasm, migraines. 4308 Alton Road, Suite 320 Non-healing wound - Recent plastic surgery GLUTATHIONE - for Alzheimer’s, Parkinson’s , Liver disease, detox Sports injury - Stroke - Autism - Cerebral palsy HyperbaricsOfSouthFl.com MILD &HIGH DOSE VITAMIN C- wellness and cancer Miami Beach, Fl 33140 IV CHELATION – for removal of heavy metals HYPERBARICS OF SOUTH FLORIDA Near-drowning epsode- Multiple sclerosis Hyperbaric Oxygen Therapy Healand cardiovascular disorders MARISA MESSORE 305-534-2926

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St - Ste 101

NEW SERVICE: Dr. Marisa Messore is a Board IV VITAMINS Colonics, benefits are increased 305-594-1246 MYERS COCKTAIL- chronic fatigue, depression, asthma, muscle spasm, migraines. energy and detoxification Certified gynecologist and GLUTATHIONE - for Alzheimer’s, Parkinson’s , Liver disease, detox HyperbaricsOfSouthFl.com of your body! MILD &HIGH DOSE VITAMIN C- wellness and cancer menopause practitioner IV CHELATION – forwith removal of 21 heavy metals Hyperbaric Oxygen Therapy Healand cardiovascular disorders years of experience, in Miami ing for Wound Care and NeuroNEW SERVICE: benefits are increasedin Beach, Florida,Colonics, specializing logical Conditions, 8337 NW Using 12 ST STE 101 100% - DORAL, FL 33126 energy and detoxification of your body! gynecology, menopause and 305-594-1246 Pure O2. We alsoWWW.HYPERBARICSOFSOUTHFL.COM provide colonics female sexual health, and is & IV vitamin treatments for natural affiliated with Mount Sinai healing and detox. See ad, page 11 Medical Center.8337 NW 12 ST STE 101 - DORAL, FL 33126

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WHOLE FOODS MARKET

6 locations from Aventura to Pinecrest WholeFoodsMarket.com

PAST-LIFE REGRESSION LATA SONPAL PHD. FCHT., P.A.

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HEALTH FOOD STORE

ing for Wound Care and Neurological Conditions, Using 100% Pure O2. We also provide colonics & IV vitamin treatments for natural healing and detox. See ad, page 11.

LYMPHATIC DRAINAGE

CIRCHOLISTIC, LLC

LAURA PFEFFER, LMT, CLT • #MA73159 305-878-7612 www.CircHolistic.com

Decongest your Lymphatic system to Support your b o d y ’s n a t u r a l detoxification & healing functions (breast & prostate health, pre & post-surgery, weight loss). Restore optimal lymph flow for overall wellbeing. Feel relaxed, lighter, more energetic!

9990 S. W. 77th Ave., Ste. # 218 Miami, FL 33156 DrSonpal.com 305-271-2747

Dr. Sonpal, trained by and worked for Dr. Brian Weiss (Many Lives Many Masters) at the Weiss Institute for seven years. She provides psychotherapy, hypnotherapy, inclusive of Past Life Regression and Progression, to all age groups. See ad, page 5.

PSYCHOLOGY ALEXANDRA SREDNI

305 582 6628 975 Arthur Godfrey Road Suite 307 Miami Beach FL 33140 dralexandrasredni.com

My approach to therapy is warm, thoughtful, and empathic. I work with individuals regarding a wide range of issues including depression, anxiety, and trauma. I have over ten years experience working with adolescents and adults.

March 2020

REGENERATIVE MEDICINE

PRENATAL yoga

KB HOLISTIC

PRENATAL PLUS YOGA, INC.

Karen Bravo (Levy), MD 305-505-0455 • KBHolistic.com

Achieve healing/aesthetics from within! Detox protocols, Ozone therapy-IV, prolozone. Platelet Rich Plasma -Vampire Facial®, Vampire Face Lift®), ED / Peyronie’s Disease via Priapus Shot®, O-Shot®, Vampire Breast Lift®, Hair Loss/ scar therapy. Hormone Balancing. See ad, page 25.

SCHOOLS EVERGLADES UNIVERSITY

5002 T-Rex Ave #100, Boca Raton, FL 33431 (561) 912-1211 • 888.772.6077

Debra Geymayr, Directress, serving So. Florida over 16 yrs., teaching specialty prenatalpostnatal w/baby yoga, hypnobirthing & childbirth ed., breast feeding/newborn care classes and more…see Holistic South for natural, midwifery care & waterbirth options.

8241 SW 124 Street, Miami, Fl. 33156 305-969-5999 • www.yogamiami.com

Please come and join our friendly, Iyengar Yoga classes....Iyengar Yoga is a joyful way to become aware of your body as you become healthier, stronger and more elastic by being precise in Yoga poses. Our staff is highly trained to assist everyone to acknowledge they bodies abilities. One leaves class feeling lighter, the mind more settled, all without injury,

YOGA

Everglades University is an accredited, private not-for-profit university offering bachelor’s and master’s degree programs online and on-campus. The University combines small class sizes and innovative programs with traditional academic values. See ad, page 3.

SEXUAL HEALTH KB HOLISTIC

Karen Bravo (Levy), MD 305-505-0455 • KBHolistic.com

401 Miracle Mile, Suite 405 PrenatalYogaMiami.com (305) 498-6722

YOGA INSTITUTE OF MIAMI

AUM HOME SHALA

3104 Florida Ave Coconut Grove, 33133

305-441-9441

A National Yoga Alliance registered School, Aum hOMe Shala offers a year-round 200-Hour Yoga Teacher Training (YTT) to develop and provide programs that reach underserved populations through public schools, after-school programs, universities, and hospitals. See ads, page 13.

KEVIN O’BRIEN

Holistic Life Coach KevinObrienWellness.com •305-788-0777

Align Your Mind & Body, Create A Life You Love. Integrative Therapies promoting physical wellbeing, peace of mind, and personal fulfillment. Spiritual Life Coaching, Law Of Attraction, Transformational Workshops, Kripalu Yoga, Deep Tissue Massage.

classifieds 2 listings Max.•$1.50 per word •3 month’s min. required • mail to advertising@namiami.com, then call with CC #, Restrictions apply. Refer to pg 4 for address/information or visit www. namiami.com.

BUSINESS OPPORTUNITY START A CAREER YOU CAN BE PASSIONATE ABOUT. PUBLISH YOUR OWN NATURAL AWAKENINGS MAGAZINE. 239-5301377 or www.naturalawakeningsmag.com/mymagazine.

HELP WANTED PHONE SALES- Natural Awakenings is looking for a part-time Salesperson. Flex- hrs, base salary plus commission. MUST HAVE EXPERIENCE. Call 305-598-3315. Have resume ready to email.

RETREATS SPIRITUAL RETREATS TO EGYPT AND ISRAEL – These unique tours with guide Rae Chandran offer a once-in-a-lifetime opportunity to experience Egypt or Israel with a custom guided program that combines nature, history, adventure and spiritual experiences in some of the most magnificent spots in the world. Call Susan for more details at: 239-340-1036 or email Panguswf@gmail.com. Visit: RaeChandran.com.

FOR RENT Beautiful bright Yoga Studio/ Workshop Space available for rent daily or per hour for groups or privates. Rates from $25-50 per hour with 1.30 hour minimum rental. Centrally located in South Miami, close to Coral Gables, Pinecrest, Coconut Grove, Kendall. Free parking available. If interested please send inquiry to somiyogawellness@gmail.com. Furnished office available for rent immediately. Access to reception area, testing room and file room included. Rent may include secretarial services if needed. Please call 305-2742403.

Miami-Dade/Florida Keys

www.namiami.com

Seven years without a cold?

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and copper stops colds if they touched the surface,” he said. cause misery. People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks. Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA18. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

New device stops cold and ﬂu

March 2020

March 2020 Natural Awakenings Miami

Articles inside

KIBBLE QUANDARY

HEMP GETS HOT

RONNIE CUMMINS

MEATLESS

THE ROOTS OF

VEGAN FITNESS

CBD’S NEW FRONTIER

LIVING IN