Natural Awakenings Columbia Edition 1218

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Beyond Toys

Gifts that Evoke Kids’ Creativity

HUMANITY’S AWAKENING

Spiritual Awareness Nears a Global Tipping Point

Pet-Safe Holidays

Tips to Keep Them Merry and Safe

December 2018 | Columbia Edition | MidlandsHealthyLiving.com

December 2018

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December 2018

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Contents

Bare Your Legs Again Laser Leg Vein Removal

17 THE POWER OF EXECUTION:

What You Must Do to Succeed in 2019 Get rid of your unwanted leg veins Non-surgical treatment that’s quick and easy Lose the veins and get your confidence back

18 SIMPLE SHEET PAN SUPPERS

Family-Pleasing Holiday Meals

22 A GLOBAL

25

WAKE-UP CALL

Collective Consciousness Nears Spiritual Tipping Point

25 HOLIDAY HAPPINESS HELPERS

Six Ways to Bring On Joy

Rachel Hall, M.D. 803-796-1702 130 Suber Road, Ste,D, Columbia

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings, please contact us at 803-309-2101 or email ColaPublisher@NaturalAwakeningsMag.com. Deadline for ads: the 12th of the month.

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Deadline for calendar: the 10th of the month prior to publication.

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26 BEYOND TOYS

Gifts that Evoke Kids’ Creativity

28 POUND-SHEDDING WORKOUTS

Best Exercises from Yoga to Cardio

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30 PARTY HEALTHY Tips from a Rock Star Doctor

32 PET-SAFE HOLIDAYS Tips to Keep Them Merry and Safe

34 JACOB LIBERMAN on Light as Our Essential Nature

30 DEPARTMENTS 8 community news 12 health briefs 14 global briefs 18 conscious

eating 25 inspiration 26 healthy kids 28 fit body

30 healing ways 32 natural pet 34 wise words 38 calendar 39 classifieds 41 natural

directory 43 eco tip

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

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December 2018

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HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION PUBLISHER Annette Carter Briggs EDITOR Sara Gurgen DESIGN & PRODUCTION Kristina Parella

Billy Briggs ONTRIBUTING WRITERS Odell Williams C Kristi Antley

SALES & MARKETING Annette Carter Briggs Angel Brown WEBSITE Kristina Parella Billy Briggs

CONTACT US PO Box # 2812 Columbia, SC 29202 Ph: 803-309-2101 Email ColaPublisher@NaturalAwakeningsMag.com Angel Brown Ph: 919-436-9020

A WINTER QUILT, BY THE HARMONY KIDS In the winter, the days get shorter. It’s almost bedtime already!

This is the time when animals start to hibernate, and you can plant candy canes.

My hands are in the snow; they feel so good.

No, it is going to snow! Just Believe!

Joy, warmth, hot cocoa, Santa Claus—Everyone can celebrate!

It’s the time of year when you can roast marshmallows~~the fire’s all cozy. Do we roast them, or put them in our cocoa and melt them on our sweet potatoes?

Happiness can find anyone and everyone~~Cold outside, warm inside~~It’s all about presents and family~~your choice.

It’s a special time. Perfect delight under a winter quilt!

SUBSCRIPTIONS Subscriptions are available by sending $24 (for 12 issues) to the above address.

NATIONAL TEAM CEO/FOUNDER SHARON BRUCKMAN NATIONAL EDITOR ALISON CHABONAIS MANAGING EDITOR LINDA SECHRIST NATIONAL ART DIRECTOR STEPHEN BLANCETT ART DIRECTOR JOSH POPE FINANCIAL MANAGER YOLANDA SHEBERT FRANCHISE DIRECTOR ANNA ROMANO FRANCHISE SUPPORT MGR. HEATHER GIBBS WEBSITE COORDINATOR RACHAEL OPPY NATIONAL ADVERTISING KARA SCOFIELD

Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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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.

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community news ICRC Hosts Holiday Lights on the River

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t’s the most wonderful time of the year! Continuing through Monday, December 31, the Irmo Chapin Recreation Commission (ICRC) hosts (in partnership with Lexington Medical Center) its popular Holiday Lights on the River at Saluda Shoals Park. The popular Midlands recreation park has come alive in a brilliant blaze of more than a million sparkling lights. Drivers can take a journey through more than 400 animated light displays of all shapes and sizes. Other activities include craft-making, marshmallow roasting, and a laser light show. Attendees can also ride the Saluda Shoals train, slide on the Winter Wonder Ride Tube Slide, stroll the Wetland trail, or visit Santa Claus’ gift shop. Nominal fees may apply for some activities. As a special treat, Santa will make his way from the North Pole for a VIP visit and photo-taking opportunities, from December 14 through 23. Fun-filled memories are in store for the entire family to share for years to come!

Cost: $20 per car; $40 per 15-passenger van; $60 per bus. Time: 6 to 10 p.m. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia (Note: Must enter at 6071 St. Andrews Rd.—between Aldi grocery store and Wendy’s). For more information, call 803-772-1228 or visit icrc.net. See ad, page 6.

ICRC Hosts Kids’ Candy Cane Hunt

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n Saturday, December 15, from 3 to 3:30 p.m., the Irmo Chapin Recreation Commission (ICRC) will host its Candy Cane Hunt event for children from 2 to 8 years of age at Crooked Creek Park. Children should bring a basket or bag for gathered candy canes. There will be prize candy canes hidden along the trail as well. Those interested can also donate toys (new and unwrapped) for other fun activities planned for kids.

Cost: $2 per child. Location: Crooked Creek Park, 1098 Old Lexington Hwy., Lexington. For more information, call 803-772-1228 or 803-345-6181, or visit icrc.net.

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Preorder Christmas Trees from Gardener’s Outpost NOW!

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he holiday season is approaching, and soon enough, Midlands area residents will be shopping for Christmas trees. Gardener’s Outpost, a popular local and sustainable garden center conveniently located just off Devine Street, is selling grade A Christmas trees to the community. Customers can put in their Christmas tree preorders from a beautiful, high-quality line of Fraser fir trees produced in scenic Ennice, North Carolina.

These classic trees are cut on the same day that they are to be shipped to ensure quality and freshness. States Randall Isherwood, owner of Gardener’s Outpost, “My trees can be ready and available for customers to take home within eight hours of being cut at the farm and shipped to my location.”

Coming in various sizes, the trees can be preordered to guarantee the best-looking tree for your home. Due to their popularity, shoppers are encouraged to preorder in advance.

Gardener’s Outpost also has a beautiful and fresh line of poinsettias.

Cost: Varies; call for details. Location: Gardener’s Outpost, 709 Woodrow St., Columbia.

Times: Monday-Saturday, 10 a.m. to 5 p.m.; Sunday by appointment only. For more information or to preorder, call 803-252-0041 or visit GardenersOutpost.com. See ad, below.

Volunteers Needed for NWR Wildlife Day

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WinterFest at the S.C. State Museum

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t’s the most wonderful time of the year at the S.C. State Museum! From Thursday, December 20, through Sunday, January 6, the S.C. State Museum will host a special, fun-filled holiday experience for the entire family. Sponsored by CoolCare Heating & Air, event highlights include hands-on activities, special performances and holiday shows in the museum’s 4D theater and planetarium, and a wonderful chance to visit with Santa.

he Carolina Sandhills National Wildlife Refuge (NWR) and the S.C. Wildlife Federation will host a workday for staff, friends and volunteers at the National Wildlife Refuge on Saturday, December 8, from 9 a.m. to 1 p.m.

Begun in 1998, the workday is an annual project of the S.C. Wildlife Federation. Those interested can come out for an action-packed day of learning about refuge wildlife as everyone pitches in to help conserve and protect valuable natural resources. Anticipated projects include maintaining trails, installing trail and boundary signs, litter pick up, and repairing boardwalks and kiosks.

Those interested in volunteering to help are encouraged to call in advance to reserve a space. The workday features work activities, such as raking around red-cockaded woodpecker trees to exclude them from prescribed burns, trail maintenance, installing trail signs, and building information kiosks. Those joining the team can look forward to a day of learning about refuge wildlife while helping conserve and protect valuable natural resources. Following the morning projects, the friends of Carolina Sandhills NWR will treat all volunteers to a barbecue lunch and learn with featured wildlife biologist, speaker and forester with the S.C. Department of Natural Resources, Johnny Stowe.

Participants should plan to wear field clothes and comfortable shoes, and bring work gloves, drinks and a snack. Volunteers will meet at 9 a.m. at office headquarters, located 3.5 miles east of McBee, South Carolina, on U.S. Highway 1, in Chesterfield County. The workday will conclude at noon. Participants are welcome and encouraged to picnic at Lake Bee before leaving the refuge. Anyone planning to bring a group should provide advance notice so that an appropriate project can be assigned.

Location: Carolina Sandhills National Wildlife Refuge, 23734 N. U.S. 1, McBee, S.C. For more information or to volunteer, call 843-335-8350 or email CarolinaSandhills@fws.gov.

Also visit scwf.org.

Location: S.C. State Museum, 301 Gervais St., Columbia. For more information, including cost and event times, call 803-898-4921. Also visit SCMuseum.org.

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community news Tao Asian Fusion Cuisine & Bar

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ince 2016, Tao Asian Fusion Cuisine & Bar, located at 285 Columbiana Drive, in Columbia, has served up delicious and tasty menu items to the Midlands community. With its newly renovated environment and very unique décor, patrons are welcome to sit down, relax and enjoy a host of food creations, including a wide variety of all-you-can-eat sushi. Tao’s menu combines the very best and freshest ingredients with traditional mouth-watering family recipes to create some of the best sushi in the Midlands.

Planning a special holiday gathering and need to fill the dinner table with great food? Don’t want to sweat over a hot stove? No problem …Tao’s is the right choice. The popular eatery also caters to family outings and many other special occasions. It is also the perfect date night pick with its shimmering lights and soothing, mood-setting atmosphere.

Tao’s new “all you can eat” menu is sure to please with a host of sushi varieties to choose from. With amazing food, great ambience and unlimited fresh sushi, Tao Asian Fusion Cuisine & Bar is the perfect choice for dining in or taking out this holiday season.

For more information, call 803-749-9809. Also visit TaoAsianBar.com or Facebook.com/ TaoAsianFusionSushiBar. See ad, page 20.

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Grinding of the Greens Tree Drop-Off and Mulch Giveaway

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et’s keep on grinding the greens! Keep the Midlands Beautiful will kick off its Grinding of the Greens Christmas tree drop-off campaign on Wednesday, December 26, at various process and mulch sites located across the Midlands. Running through the second week of January, participants are asked to honor the following guidelines: Remove all lights, tinsel and ornaments from the tree; remove the tree from the stand; drop off trees only—no wreaths, garlands or other greenery; and remove any string, wire or ties on the tree. The free mulch produced will be available to the public on a firstcome, first-served basis at a site location soon to be announced.

For more information, including a complete list of drop-off site locations, call 803-7331139 or visit KeepTheMidlandsBeautiful.org.

PalmettoPride Hosts Litter Art Contest

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almettoPride has kicked off its 2018 Litter Trashes Everyone Art Contest. The annual art contest is now open for teachers and educational groups to sign up to participate in this fun and educational competition. Students will need to create artwork themed around Litter Trashes Everyone, on the paper provided by PalmettoPride. The winning artwork will become the design for PalmettoPride’s new T-shirts.

One winner from each participating school will be sent to PalmettoPride for final judging. School winners will be judged by region (Upstate, Midlands, Lowcountry and Pee Dee). Regional winners will receive the following: The student will receive a $250 check and a framed print of his or her artwork; the teacher will receive a $250 check for art supplies; and the school will receive a $500 check and a framed print of the winning artwork.

PalmettoPride will supply the paper for teachers that wish to participate once the application is received. Entries must be drawn on the sheets provided by PalmettoPride. Any medium will be accepted. Five-color maximum allowed. As a note, students’ artwork and/ or photographs may be featured on PalmettoPride’s various social media platforms and promotional materials. All artwork must be submitted no later than February 15. Regional winners and the state winner will be announced on March 11.

For more information, including contest guidelines and additional details, contact PalmettoPride representative Jessica Albert at 877-725-7733 or JAlbert@PalmettoPride.org.

Sonoco Recycling: Inspiring the Next Generation

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onoco Recycling supports recycling programs in Columbia-area schools by offering free field studies, school presentations and teacher workshops. Each year, S.C. Green Step School Awards are given for well-established, model-quality projects that help conserve, protect or restore a school’s habitat and environment. Schools statewide can apply for mentors, resources and sustainability awards at GreenStepSchools.com. Sonoco Recycling also sponsors the S.C. Green Step School Initiative, a program that mentors and awards S.C. K-12 schools that want to start sustainable eco-projects that encourage and inspire students to learn more about and embrace recycling.

For more information, email Sonoco Recycling Education Director Jane Hiller at Jane.Hiller@ Sonoco.com. Also visit SonocoRecycling.com.

Francis Marion National Forest Cleanup

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ant to make a real difference? Join other volunteers assisting Palmetto Pride for the 12th annual Francis Marion National Forest Cleanup, from 9 a.m. to noon, on Saturday, February 2. Volunteers can preselect from five locations around the forest prior to the event. Volunteers are encouraged to wear long pants, long-sleeve shirts and sturdy shoes. Gloves, bags and vests will be provided.

Weather-appropriate outerwear is recommended, and lunch will be served to all volunteers and staff. All volunteers should meet at the U.S. Forest Service Office, located at 2967 Steed Creek Road, in Huger, South Carolina.

For more information or to volunteer, email PalmettoPride representative Scott Morgan at SMorgan@PalmettoPride.org.

It’s Never Too late to Redeem Your Health

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eborah Holland, owner of Redeeming Women’s Wellness (located in the Balance Institute facility), has been meeting the needs of women over the last 30 years as a labor and delivery nurse, a women’s health nurse practitioner, and a certified nurse midwife. Every aspect of her professional training has resulted in a powerful track record of exceptional women’s health care. Each day, countless women experience stress and overall imbalance, often caused by many factors, such as poor dietary choices, workload and family dynamics, all of which have a significant impact on health and well-being. Over time, serious health issues may surface as a direct result, such as weight gain, fatigue, thyroid dysfunction, adrenal stress, digestive issues, inflammation and hormone imbalance.

Holland’s mission is to lead and guide women back to restored balance, optimal health, and inner healing through successful and sustainable lifestyle choices and personal empowerment. Making smart nutritional food choices is one of the most important ways to cultivate inner harmony and balance. Restorative healing and whole-body recovery is a direct result of a healthy and proper-functioning gut, supported by better eating and wise supplemental support.

Location: Redeeming Women’s Wellness, 1905 Sunset Blvd., Ste. C, W. Columbia.

For more information or to schedule a consult, call Deborah Holland at 803490-9062 or email RedeemingWomensWellness@gmail.com. See ad, page 5.

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Rosemary Lowers the Blues, Aids Sleep and Memory In a double-blind, randomized study at Iran’s Kerman University of Medical Sciences, 68 university students took either 500 milligrams of rosemary or a placebo each day for one month. Those taking the rosemary saw their levels of anxiety and depression significantly reduced and their memory scores boosted by 14 percent; students reporting nights of good sleep rose from 47 percent to 62 percent.

Five Healthy Habits Add Years of Life Analyzing why Americans have a lower life expectancy when compared to most other developed countries, Harvard researchers used 34 years of data on more than 120,000 health professionals to focus on five lifestyle factors that promote longevity. They found that women and men lived on average 14 years and 12 years longer, respectively, if they had a healthy body weight (between 18.5 and 24.9 BMI), never smoked, exercised at moderate-to-vigorous levels at least 30 minutes a day, ate a healthy diet and drank only moderately (one five-ounce glass of wine for women, two for men).

The effect was cumulative; the combination of all five produced the greatest life extension.

Those that maintained the healthiest lifestyles were 82 percent less likely to die from cardiovascular disease and 65 percent less likely to die from cancer, compared with those with the least healthy lifestyles.

Ljupco Smokovski/Shutterstock.com

Yams Protect Against Liver Damage Serving yams with a holiday dinner helps protect liver health, new research shows. Scientists from the University of Mississippi and King Saud University, in Saudi Arabia, found that steroidal glycoside compounds in wild yam root known as furostans can help protect liver cells against damage from free radicals.

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Dark chocolate with at least 70 percent cacao can have positive effects on stress levels, inflammation, mood, memory and immunity, according to two new studies from Loma Linda University, in California.

Ten participants ate a 48gram bar of dark chocolate at the beginning of each study and then ate a piece of dark chocolate every two hours when they were awake for several days. Blood tests revealed the chocolate heightened sense perception and nervous system responsiveness and increased both anti-inflammatory agents and infection-fighting cells. Gamma waves recorded by an electroencephalogram (EEG) suggested the treat could positively impact cognitive function and creativity even two hours after eating it.

Nataliia Dvukhimenna/Shutterstock.com

Dark Chocolate Proven Healthier than Ever

Meditation Soothes Anxiety and Improves Focus Even a single mindfulness meditation session can significantly reduce anxiety and lower heart rates, Michigan Technological University research shows. Fourteen people with mild to moderate anxiety participated in a 20-minute introductory meditation, a 30-minute mindful scan of each body part seeking areas of stress and a 10-minute self-guided meditation. An hour later, the meditators showed both lower resting heart rates and anxiety levels.

A week later, they continued to report less anxiety.

Another study at Trinity College Dublin, in Ireland, uncovered an anatomical reason why breath-based meditation practices can enhance mental clarity and focus, as yogis have long claimed.

The research focused on a small area in the brain called the locus coeruleus, which is responsible for producing an action hormone and neurotransmitter called noradrenaline. They found that this part of the brain is affected by our inhaling and exhaling patterns.

“Put simply, this means that our attention is influenced by our breath, and that it rises and falls with the cycle of respiration,” says lead author Michael Melnychuk. “It is possible that by focusing on and regulating your breathing, you can optimize your attention level.”

ifong/Shutterstock.com

pullia/Shutterstock.com

health briefs

HOLIDAY

Gift Guide

Our healthy holiday gift guide will help you find the perfect gift!

December 2018

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Amy Kerkemeyer/Shutterstock.com

global briefs

Yule Be Sorry

According to the National Christmas Tree Association, more than 27 million holiday trees were purchased in the U.S. last year. But during the Great Recession of 2007 to 2009, growers didn’t have the funds to plant adequately, and smaller crops are just starting to hit the market now, creating higher prices.

Some varieties take up to 12 years to reach holiday height.

Exports from the Pacific Northwest will be down about 1.5 million trees this year, according to Ken Cook, whose McKenzie Farms has 8 million trees planted across 10,000 acres in Oregon. “There’s a huge shortage of Christmas trees, and it’ll continue to be that way for at least 10 years,” says the 80-year-old farmer.

Supplies are also somewhat diminishing in North Carolina and Michigan, which have the nation’s secondand third-largest Christmas tree outputs, respectively.

More households now put up faux trees than real trees. One benefit of real trees stems from their ability to capture carbon dioxide and produce oxygen as they grow. They’re also biodegradable and are usually shipped regionally, not from overseas.

Happy Holidays FROM ALL OF US AT

natural awakenings

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Columbia Edition

Scouts Updated

Name Change Embraces Guys and Gals

The Boy Scouts of America’s flagship program has been known simply as the Boy Scouts for more than a century, but with girls soon entering the ranks, the group says that iconic name will change. A new name, Scouts BSA, will take effect in February.

Mike Surbaugh, chief executive of the Scouts, says, “We wanted to land on something that evokes the past, but also conveys the inclusive nature of the program going forward. We’re trying to find the right way to say we’re here for both young men and young women.”

Bridge Reborn

Tappan Zee Repurposed into Reef

The old Tappan Zee Bridge, a three-mile span over New York’s Hudson River, is being turned into several artificial reefs off Long Island.

Barge loads of decades-old concrete chunks and steel will significantly expand a state-managed artificial reef program to provide new habitats that increase the diversity of marine life, promote recreational fishing and diving, and bolster economic development.

The Tappan Zee, which opened in 1955 and was replaced in 2017, was once a vital crossing just north of New York City, carrying nearly 140,000 vehicles a day at its peak. Some parts are destined for recycling centers and scrap yards, while others are being repurposed.

MidlandsHealthyLiving.com

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Live Christmas Tree Shortages

health spotlight

Bring Back Balance: Redeeming Women’s Wellness

by Kristi Antley

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ach stage in a woman’s life is a new milestone on the path of discovery to self-awareness.

The various phases of life—ranging from puberty, routine care and maintenance and birth control to fertility, pregnancy and menopause—are often very challenging, yet filled with joy, honor and enlightenment. With each milestone comes changes in emotional, mental and physical being. Without proper education, nutrition and attention, the delicate systems of the body lose balance, heightening stress and confusion, which lay the foundation for disease and illness.

Competing demands on women of today to juggle multiple roles have taken a toll.

We live in a society of exhausted women that are not only traditional caretakers of families, but also strong, independent leaders in the workforce, as well as keepers of the home.

As a result, health issues can manifest, such as weight gain, fatigue, thyroid dysfunction, adrenal distress, digestive problems, inflammation and hormone imbalance. An integrative approach is required to take into consideration the many variables that contribute to a state of well-being, such as self-awareness and image, living conditions and emotional state, relationships, biological factors, physical activity and mobility, mental wellness, quality of nourishment, and even financial health. A trusted advocate is essential to weed through the wilderness of misinterpreted symptoms, outdated information, old-school methods, and ineffective practices to find the best treatment.

Deborah Holland, owner of Redeeming Women’s Wellness, is ready and equipped to give you the resources and tools that you need to flourish and get the most out of life.

She has partnered with women for more than 30 years through every stage as a labor and delivery nurse, women’s nurse practitioner, and certified nurse midwife. Her personal journey to health and wellness contributes to a genuine passion to guide, encourage and motivate others to make permanent lifestyle changes that will prevent illness and optimize longevity. Through evidence-based traditional therapies, alternative methods, natural supplements, essential oils, and noninvasive treatments, natural defenses and immunities

are prompted to raise and patients discover deep healing within themselves.

Instead of focusing on the absence of disease or one method of treatment, integrative medicine addresses the whole body—mind and spirit—as the patient presents needs, circumstances and concerns about immediate and long-term health. Holland creates an individualized plan of care for healing, beginning with nourishing whole foods and natural supplements because 70 to 80 percent of the immune system is in the gut. Redeeming Women’s Wellness’ Restorative Gut Program removes inflammatory foods and addresses food sensitivities that may contribute to chronic pain, IBS (irritable bowel syndrome), arthritis, migraines, anxiety, depression, and other conditions. With these gentle but effective dietary changes, in addition to minimizing processed foods, the digestive process is restarted. Armed with bone broth, collagen, L-glutamine, and apple cider vinegar, the gut lining is strengthened and repaired. The addition of live “healthy” bacteria is used to improve mental imbalance, protect against food allergies, and lower blood pressure.

Daily healthy activities, self-care, positive thinking, and smart choices become easy, natural and permanent after a few months with a directed plan of care and education. Patients are encouraged to schedule follow-up appointments to track progress, stay accountable, and ensure success. In addition to nutrition and gut health, barriers to healing, such as sub-optimal thyroid function, hormone imbalance, stress, low-quality sleep, and lack of exercise, are explored to provide the best environment for healing.

Redeeming Women’s Wellness’ approach to healing empowers women to take responsibility for their health through education and awareness to become the vibrant, energetic and strong people they were designed to be in every stage of life.

Redeeming Women’s Wellness is located in The Balance Institute, 1905 Sunset Blvd., Ste. C, W. Columbia. For more information, call 803-490-9062 or email RedeemingWomensWellness@gmail.com. See ad, page 5.

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fitness spotlight

The Power of Execution:

What You Must Do to Succeed in 2019

by Tina Louise Wilkerson

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e all have goals. We all want to succeed in life. We all want to excel. But what separates those that reach their goals from those that do not? In one word … execution.

As a personal trainer for more than a decade, I have worked with hundreds of people that have varying goals. Some will reach their goals, while others will not. As a professional with 14 years of experience, I know the variables required to help people succeed.

I educate my clients; provide science-based programs and plans; and offer accountability, correction and much-needed encouragement. Sadly for some, all of this professional support, training and resources will still not be enough. It is the ability to execute the parts of the plan that will win the game. It’s simple: Knowledge without execution is failure; knowledge with execution is success.

Execution is defined as “the carrying out or putting into effect of a plan, order or course of action.” Those that have goals will meet them by carrying out the parts of the plan that will take them from “point A” to “point B.” Every goal is comprised of a desire to get from one place in life to a different place. And goals are always achieved by having,

and following, a plan.

Instead of focusing on a goal (such as losing 20 pounds), one must focus on the behaviors and actions required to reach the goal. In other words, instead of focusing every day on losing 20 pounds, one should focus daily on the required action steps that will lead to the goal. If you want to lose weight, for instance, you have to create a calorie deficit. To achieve success, one must execute the following actions: read food labels, track and count daily calorie intake, make food choices to stay within calorie ranges, and adopt a daily exercise routine.

These are tasks that must be completed every day, over a period of time in order to reach the goal.

When setting any goal, it is imperative to break it down into the actions required to reach that goal. Each day, one must execute those parts of the plan, over and over until the goal is reached. By focusing on, and executing, the daily components of the plan, one gets closer and closer each day to achieving success. This sense of progress is also what emotionally compels and motivates individuals to continue forward.

One must move the mindset from “I want to lose 20 pounds” to “I will count my calories and exercise today, so that I can lose 20 pounds.” Each day, please keep the emphasis on execution; goals will always follow behaviors—not the other way around. Remember, knowledge without execution is failure; knowledge with execution is success.

Doing is succeeding! If you have fitness goals, the first thing you must do is have a plan that will get you there. I am eager and ready to help you with every aspect of successful goal planning to find success.

Call me at 803-749-4279 or visit my website, ElitePersonalTrainingStudio.com.

Tina Louise Wilkerson is a National Academy of Sports Medicine certified personal trainer and corrective exercise specialist. She is also the owner of Elite Personal Training Studio, located at 1186 Columbia Ave., Ste. 101, in Irmo. See ad, page 29.

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conscious eating

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food. “If you put a room-temperature tray in the oven with, say, Brussels sprouts, it can get steamy, and then they can get soggy,” she says.

Gilbert favors groupings of foods that will cook in about the same time, such as fish fillets and tender vegetables for a shorter time, or bone-in chicken and root vegetables that take longer.

SIMPLE SHEET PAN SUPPERS Family-Pleasing Holiday Meals

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he festive season might signal indulgence, but it also calls for simple, healthy recipes with easy cleanup.

We might have friends that drop by, family staying for the weekend or last-minute guests. The simpler we can make meals, the better.

Many chefs and home cooks have found the ideal method: the sheet pan

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supper. Simply arrange the protein and vegetables on a baking sheet and place it in the oven, where the ingredients burnish to perfection as the flavors concentrate. Experts recommend a heavy duty, 13-by-18inch sheet pan, also known as a half sheet or a rimmed baking pan. They’re available at local cookware shops and box stores that carry kitchenware.

“Sheet pans combine easy prep, process and cleanup, and deliver interesting, sophisticated flavor,” says Molly Gilbert, a Seattle chef and the author of Sheet Pan Suppers: 120 Recipes for Simple, Surprising, Hands-Off Meals Straight from the Oven.

Yet, even this streamlined cooking method has a few best practices. Carla Snyder, a cookbook author in Hudson, Ohio, lines her sheet pans with unbleached parchment paper for easy cleanup. The author of One Pan: Whole Family – More than 70 Complete Weeknight Meals also sprays the liner with olive oil, so food won’t stick.

Naomi Pomeroy, a chef in Portland, Oregon, recommends preheating the pan in the oven, and then carefully adding the

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photo by Colin Price

by Judith Fertig

Dinner and Beyond

Sheet pan entrées can serve up meals beyond just dinner, making them a big help during the holidays. Sarah Britton, the Toronto author of My New Roots: Inspired Plant-Based Recipes for Every Season, arranges blocks of feta cheese on a sheet pan, surrounds them with fresh bell pepper slices, quartered cherry tomatoes, black olives and preferred herbs.

She drizzles it all with olive oil and then bakes at 400 degrees for 20 minutes, just until the cheese is soft. It can be served as an appetizer with whole grain crackers or as an entrée with crusty bread and a salad. The rest can be used as a sandwich filling the next day.

Sheet pan meals can be a gift that keeps on giving.

Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).

Surprising Sheet Pan Recipes

slice off the bottoms at the same distance from the tips.

Roasted Vegetable, Feta and Smoked Almond Salad

Place the trimmed asparagus on the prepared pan, drizzled with the olive oil, and sprinkle with ½ teaspoon each of the salt and pepper. Toss to coat and spread the asparagus in an even layer.

This salad, packed with tasty browned vegetables, nuts and cheese, really satisfies.

Yields: 4 servings 1 medium red onion 2 carrots 2 zucchini 2 red peppers 2 cloves garlic 1 lemon 2 Tbsp plus ¼ cup extra-virgin olive oil ½ tsp sea salt plus more for sprinkling Freshly ground black pepper ½ cup chopped smoked almonds 1 small shallot, peeled and minced 1 tsp minced fresh thyme or chives 2 Tbsp balsamic vinegar ½ cup crumbled feta cheese 6 large handfuls of a mix of bibb lettuce, radicchio, romaine or arugula Preheat the oven to 425° F. Line a sheet pan with unbleached parchment paper and preheat it in the oven.

On a large cutting board, cut the onion into ½-inch slices, the carrots into ½-inch pieces, the zucchini into 2-inch pieces, the pepper into 2-inch squares, chop the garlic, zest the lemon and transfer it all to a large bowl. Add the 2 tablespoons oil, ½ teaspoon salt and a few grinds of pepper and toss to coat. Arrange the vegetables on the heated sheet pan and spread them out so that they cook evenly. Roast for 20 to 25 minutes or until tender and lightly browned.

While the vegetables cook, chop the almonds, mince the shallot and thyme, and set aside into separate piles. Squeeze the lemon into a small bowl.

Sprinkle the almonds over the vegetables during the last 5 minutes of cooking to toast them lightly. Remove from the oven and let cool slightly.

In a very large bowl, combine the vinegar with 1 tablespoon lemon juice. Add 2 pinches of salt and the shallot and whisk

until the salt dissolves. Whisk in the remaining ¼ cup olive oil and taste for seasoning, adding more vinegar, oil, salt and pepper if needed.

When ready to serve, add the lettuce to the bowl with the dressing and toss to mix.

Divide the dressed lettuce between plates and top with the still warm vegetables, feta cheese and fresh herbs. Grind a little freshly ground black pepper over the top and dig in.

Reprinted with permission from Carla Snyder’s One Pan: Whole Family from Chronicle Books.

Roasted Arctic Char and Asparagus with Pistachio Gremolata Pink-fleshed Arctic char is closely related to both salmon and lake trout, with a flavor somewhere between the two. Feel free to substitute with either fish.

Place the Arctic char fillets on top of the asparagus, evenly spaced apart and sprinkle with an extra pinch of salt and pepper.

Scatter the onion, lemon slices and cherry tomatoes around and on top of the char.

Bake until the asparagus is crisp-tender and the char is almost opaque, 20 to 40 minutes.

While the fish cooks, mix together the lemon zest, garlic, parsley and pistachios in a small bowl; this is the gremolata. Sprinkle it over the char and asparagus before serving warm.

Recipe courtesy of Molly Gilbert, author of Sheet Pan Suppers.

Yields: 4 servings Olive oil cooking spray 1 bunch asparagus (about 1 lb total) ¼ cup extra-virgin olive oil Kosher salt and freshly ground black pepper 4 boneless fillets Arctic char (5 to 6 oz each) ½ medium red onion, sliced into ¼-inch thick half-moons ½ lemon, sliced into ¼-inch-thick rounds ½ cup cherry or grape tomatoes Grated zest of 1 lemon 1 clove garlic, minced ½ cup packed fresh, flat-leaf parsley leaves, roughly chopped ½ cup roasted, salted and shelled pistachios, roughly chopped Preheat the oven to 350° F with a rack in the center position.

Mist a sheet pan with cooking spray or line it with parchment paper.

Using both hands, gently bend one asparagus spear held between fingers and thumbs to snap off the bottom where it breaks easily. Line up the rest of the bunch and December 2018

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Preheat the oven to 425° F, with racks in the upper and lower thirds.

Line a sheet pan with parchment paper.

Using a very sharp chef ’s knife, carefully cut the two spaghetti squash in half lengthwise. Use a spoon to scoop out and discard the seeds.

Spaghetti Squash “Noodle” Bowls Spaghetti squash are those yellow, football-shaped winter squashes. When cooked, the squash’s flesh is easily raked with a fork into long, skinny, noodle-like strands. The squash noodles are faintly sweet and slightly crunchy, like pasta cooked al dente.

Yields: 4 servings

Remove from oven and let the squash cool to the touch on the sheet pan.

After putting the squash in to bake, toss together the mushrooms, shallots, remaining 2 tablespoons of olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Arrange the mixture on a separate sheet pan, spreading it out in an even layer.

Pour the marinara sauce into a large bowl.

When the squash are cool enough to handle, flip them over and use a fork to scrape the flesh from the shells, taking care to leave the shells intact. (These will become the “bowls”.) The result will be long strands of squash “noodles”.

Add the squash strands and the mushrooms to the sauce and stir together to thoroughly combine.

Divide the squash noodle mixture among the empty squash bowls. Place the mozzarella on top.

Bake the squash on the lower rack until the filling is hot and the mozzarella has melted and browned in spots, about 10 minutes.

Serve the squash pasta bowls hot, garnished with the fresh basil.

Recipe courtesy of Molly Gilbert, author of Sheet Pan Suppers.

Bake this second pan on the upper rack until ingredients are soft and start to brown, about 30 minutes.

photo by Stephen Blancett

2 small spaghetti squash (2 to 3 lbs each) 4 Tbsp extra-virgin olive oil ¼ tsp kosher salt ¾ tsp freshly ground black pepper 1 cup chopped cremini or baby bella mushrooms (3 to 5 oz)

Place the squash halves, cut side up, on the prepared sheet and drizzle 2 tablespoons of the olive oil over them. Season with ½ teaspoon salt and ½ teaspoon pepper.

Turn the squash over (skin side up) and bake on the lower rack until the squash has softened significantly and browned at the edges, about 35 to 40 minutes.

Remove from the oven and let the mushrooms and shallots cool to the touch on the sheet pan.

photo by Stephen Blancett

1 small shallot, diced 2 cups good quality marinara 15 to 20 small balls fresh mozzarella cheese (bocconcini, about 1¾ oz, sliced in half) 4 to 6 fresh basil leaves, roughly chopped, for garnish

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PEACE OF SOUL

December 2018

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A GLOBAL WAKE-UP CALL Collective Consciousness Nears Spiritual Tipping Point

by Linda Sechrist

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all it enlightenment, awakening, transcendence, self-realization or any of the myriad terms used to describe the ultimate higher state of consciousness. People have been seeking it for millennia, but beyond peak experiences of heightened awareness, only a few spiritual figures, Jesus Christ and Gautama Buddha among them, are known to have lived in this exalted state. Yet, an unprecedented awakening has been underway since the 19th century.

Modern-Day Advances

Humanity’s collective consciousness took an unexpected turn in 1968 after The Beatles captured the world stage. The iconic British group became agents of change in more ways than music when 22

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their search for answers to life’s big questions led them to Maharishi Mahesh Yogi’s spiritual center in Rishikesh, India.

Their interest in Transcendental Meditation (TM) sparked a surge of interest in enlightenment and meditation, providing the West with a popular means of cultivating higher states of awareness.

A movement to bring about global awakening has been growing ever since.

Fresh impetus, in the form of quantum physics, the science of yoga and spiritual practices rooted in ancient cultures, disseminated by books, teachings by spiritual luminaries and websites such as Conscious.

TV, has exposed millions to the concept of consciously participating in the evolution of humanity to bring about a world that works for all.

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In 2000, Malcolm Gladwell, author of The Tipping Point: How Little Things Can Make a Big Difference, provided a ray of hope for the estimated 50 million individuals involved in the world enlightenment movement by introducing the concept of critical mass. This occurs when an unshakable belief is held by 10 percent of the population. Scientists that tested the phenomenon at the Rensselaer Polytechnic Institute, in upstate New York, discovered, “Once that number grows above 10 percent, the idea spreads like flame.”

Mahesh predicted that only 1 percent of humanity is needed to create enough good vibrations to usher in world peace.

While the figures required to reach this critical mass can be debated, it’s certain that the old ways no longer work, and we are quickly running out of time to adopt viable solutions to mounting global crises.

Despite this sense of urgency, we have no clear idea of where we are on the scale of transformation. Yet leading voices point to promising signs of progress in a developing collective awareness that acknowledges life’s interconnectedness and embodies life-affirming beliefs and values.

Global Consciousness Accountants

Deepak Chopra, a physician, pioneering author and co-founder of Jiyo.com living in California and New York, believes that we may be in a phase of the necessary transformational shift, experiencing disruption along with the emergence of a new paradigm. “The ultimate goal with our Jiyo.com community, a collective well-being project, is to build a critical mass of people that will create a more peaceful, just and harmonious inner and outer world,” says Chopra.

It begins with personal transformation through yoga, meditation, pranayama breathing exercises, nutrition, sleep, personal growth and relationships that enhance awareness. “Evolution should be gradual and comfortable,” he says.

Rev. Michael Bernard Beckwith, founder of the Agape International Spiritual Center, in Beverly Hills, believes humanity is in the midst of an emerging renaissance of kindness, love and compassion, with millions embracing the planet as a living

Benjavisa Ruangvaree/Shutterstock.com

Attaining Critical Mass

being. “This isn’t making news because mainstream journalists are still reporting from an old worldview,” he says.

Beckwith, a renowned minister and teacher for 40 years, leads a 9,000-strong trans-denominational spiritual community.

He remarks, “Those of us focused on adding our energy to the global enlightenment movement see aspects of it emerging in changes such as health care rather than sick care, businesses adopting multiple bottom lines of people, planet and purpose—rather than only profit—and the shift from a me to we consciousness.”

Dianne Collins, author of Do You QuantumThink?: New Thinking that Will Rock Your World, in Miami, suggests it’s time to wake up to the fact that we are living in a quantum age and still using thought and language shaped by the Industrial Age. She discovered a burgeoning underground culture that she calls the “consciousness crowd” while researching her book tour audience.

“These individuals are using new thinking and recognizing the worldview of interconnectedness based on modern science. The media doesn’t recognize that thinkers such as these represent the new mainstream, and no one realizes the tipping point is already here,” she says.

Cate Montana, author of The E-Word: Ego, Enlightenment and Other Essentials, in Hawaii, likewise is convinced the movement has reached critical mass and is hopeful the perceived tipping point is closer than we think. “Every moment we’re awake, we’re being conditioned to believe in our limited physical nature and separation from everyone and everything around us. This is why we must re-educate ourselves regarding our full nature,” she says.

News headlines of global conflicts and ecological decimation make it appear that we are regressing, Montana says, but we are not going backwards. “The nature of life is growth, expansion and evolution.

As one example, some among the medical community now accept the validity of energy practices such as acupuncture, tai chi, qigong and reiki. None of these words were even being bandied about in the U.S. 50 years ago.”

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December 2018

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CHANGE A LIFE

Donate to Harmony School Today!

803-787-1899 HarmonySchoolSC.com

Truth is what we are.

It is our essential nature and Being. It is the pure Self, the limitless One, the ultimate reality—it is awareness itself.

But we have become unaware of the magnificence of our true nature on account of our upbringing, conditioning and education, which paint a very different picture of who we are—and all of which we believe. ~Mooji

Coming Together

Today, an estimated 5 million people practice TM, which has been incorporated into some schools, universities, corporations and prison programs in the U.S., Latin America, Europe and India. “Those learning this meditation practice number as many as 30,000 to 40,000 a year, which significantly contributes a positive effect to the collective consciousness,” says John Hagelin, a leader of the TM movement in the U.S.

Hagelin, president and professor of physics at the Maharishi University of Management, in Fairfield, Iowa, has been leading a scientific investigation into the foundations of human consciousness for 25 years. He’s one of the world’s preeminent researchers on the effects of meditation on brain development. “I think that we are much closer to a global spiritual tipping point than ever before,” he says.

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Ron Dalrymple, Ph.D., a quantum field psychologist practicing in Fort Myers, Florida, believes the threshold is close and that his quantum unified field theory explained in his film, The Endless Question, can win over skeptics. “I use mathematics, science and storytellers that have studied consciousness to explain in lay language my theory, which proposes that the mind is an energy field that extends beyond the brain, and its nucleus is the superconscious. Viewers are led to the undeniable reality of what we all are and to the need for creating a culture of enlightenment where we encourage and inspire one another to greatness,” says Dalrymple, author of Quantum Field Psychology: The Thoton Particle Theory.

Zaya and Maurizio Benazzo, founders of the Science and Nonduality Conference (SAND), agree that individual awakening and the collective movement toward the understanding of our fundamental oneness is crucial to social transformation. Their nonprofit organization is designed to foster a new relationship with spirituality that is both based on timeless wisdom traditions and informed by cutting-edge science.

For 10 years, biannual SAND conferences have energized the global enlightenment movement (ScienceAndNonduality. com). Early audiences of 300 individuals now number from 800 to 1,000, and often include business people and trainers developing programs for workplaces.

“Understanding the new science that points to consciousness as all-pervasive and the fundamental building block of reality can change what it means to be human, as well as possibly make violence and economic, social and political crises things of the past,” says Zaya.

Thus, the spread of awareness and the harmonic convergence of science, psychology and spiritual thought seem to be bringing humanity closer to the enlightenment that has been elusive for millennia.

“Tremendous progress is being made, and I am confident that within a year or two, we’ll see a victory for the enlightened evolutionary forces already present on the planet,” says Hagelin.

Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.

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inspiration

kudos Dutch Fork Elementary

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Holiday Happiness Helpers Six Ways to Bring On Joy

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by James Baraz

o truly enjoy the holidays, try these simple, research-based practices to maintain a healthy state of mind.

while we’re with them, everyone feels the joy of the loving connection.

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Set an intention to enjoy the holidays.

By making the conscious decision to be open to true well-being and happiness, we’ll be more likely to have our “antenna” up, so we’re alert to uplifting moments.

Savor moments of well-being. Beyond being grateful for feeling good, savor how the experience registers in body, mind and spirit for a period of 15 or 30 seconds.

The longer we hold an emotionally stimulating experience in our awareness, the more neural connections form in our brains to strengthen it in memory.

3

Take a break to regain focus. If we are feeling overwhelmed by everything on the to-do list, remember to take a few deep breaths. Then take a break and enjoy a cup of tea or a hot bath. Try some yoga or exercise. Leave the holiday activity mode for a bit and just relax.

4

Practice gratitude. Rather than take good fortune for granted, consciously reflect upon all the blessings apparent in each day. When we directly express appreciation to loved ones and friends

Practice generosity. Neuroscience research shows that performing an altruistic act lights up the same pleasure centers in the brain as food and sex. When an impulse to be generous arises, act on it and notice the expansive feeling that blesses us when we share.

Play and have fun. The holidays allow us to let ourselves feel like we did when we were kids. Be around children if possible. Tune into and take delight in their enthusiasm. Singing or dancing is an excellent way to move out of our head and open our heart to the joy within.

Remember that happiness is contagious: If we’re happy, we increase the odds that close friends and family will be happy, too.

James Baraz is a co-founding teacher of the Spirit Rock Meditation Center, in Woodacre, CA, and co-author of Awakening Joy: 10 Steps That Will Put You on the Road to Real Happiness and Awakening Joy for Kids: A Hands-On Guide for GrownUps to Nourish Themselves and Raise Mindful, Happy Children. Connect at AwakeningJoy.info.

utch Fork Elementary Academy of Environmental Science recently held its annual Green Apple Day of Service events. Sponsored by the U.S. Green Building Council of South Carolina, adult volunteers from the community gathered together to help students refurbish the school’s fall gardens and nature trail. For more project information, including how to participate, send an email to AllenTaylor@ls3p.com.

Kudos to the Dutch Fork Elementary students and local community members!

PalmettoPride

PalmettoPride offers many opportunities for S.C. schools.

High schools can earn $250 by planning and executing a Litter Free Game. Educational contests, mascots and puppet shows are also available to schools. In addition, PalmettoPride offers free transportation for Title One Green Step Schools to attend field studies to learn more about recycling. Sonoco Recycling of Columbia also hosts a free field study. This “train the trainer” educational opportunity will prepare and give students the expertise and skill set to help educate and inspire their respective schools and families about recycling. Each school year, as part of the program, schools are permitted to bring up to 26 students and four adults. In addition, the program is open for grades 3 to 8.

Note: If your Title One School is not yet a Green Step School, this is a great time to get started! For more information, email Jane.Hiller@sonoco.com. To apply for the field study, email Jessica Albert at JAlbert@ PalmettoPride.org.

Kudos to PalmettoPride and Sonoco Recycling!

healthy kids

Beyond

Syda Productions/Shutterstock.com

TOYS Gifts that Evoke Kids’ Creativity

by Sandra Murphy

My best friend is the one who brings out the best in me. ~Henry Ford

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hoosing thoughtful gifts for kids can be a challenge, especially when opting for creativity over this year’s hot toy. It’s possible to find gifts that appeal to both parent and child, involving the whole family or working as solo projects. Some expand beyond the boundaries of home.

Go Robo

The Tinkering Kit will have boys and girls, moms and dads all clamoring for their turn to build a robot that does more than merely walk. Challenge cards urge kids to make a machine to scramble an egg or build a robot that moves without wheels. Robotics teaches science, technology, engineering, art and mathematics, also known as STEAM learning. Computer programming is the last step (TinkeringLabs.com/catalyst).

Language for a Lifetime

Benedict Beckeld, Ph.D., of New York City, speaks 11 languages and teaches students via online video chats (Skype) (BenedictBeckeld. com/contact). Locally, find teachers or grad students to tutor a second or third language at home for the whole family. Search online for interactive, game-like classes that maintain a child’s interest. American Sign Language, the fourth-most-used language in the U.S., is fun to learn and helpful to know.

Budding Foodies

Take a quiz, experiment, learn more and find kid-approved recipes at AmericasTestKitchen.com/kids/home.

Kids learn to make sriracha-lime popcorn, 26

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hummus, and chicken and broccoli stir fry. Use organic and non-GMO (not genetically modified) ingredients. Sign up to receive recipes and tips for hands-on activities via email to keep good meals coming. The onsite equipment reviews help with selection of affordable and safe kitchen tools.

Emerging Artistry

Carolyn Dube, a mixed-media art adventurer in Batesville, Indiana, gives her followers at AColorfulJourney.com permission to play and even make mistakes.

“My free online workshop shows ways to use found items like recycled cardboard to make art,” she says. For kid-safe paints, look for the Art and Creative Materials Institute, Inc. (ACMI) seal that certifies products are non-toxic and properly labeled. Certified Arteza-brand acrylic premium paints are packaged in less-waste pouches to use as-is or to refill original containers.

The Danish company Sprout Pencils, operating from Boston, engraves quotes on biodegradable Love Pencils, which contain flower or vegetable seeds. When it’s too short to write or color with, plant it. In Cleveland, Faber-Castell USA makes their colored pencils from re-forested wood with an ergonomic, triangular shape, perfect for learning the proper grip. The Young Artist Essentials Gift Set contains eco-pencils, non-toxic crayons and oil-pastels.

DickBlick.com offers hundreds of free lesson plans for art lovers of all ages, skill

levels and interests, all designed to meet the National Standards for Visual Art Education.

Memorable Experiences

Erica Hartwig, director of operations at Organic Moments Photography, in Boca Raton, Florida, has five children. “I want to give a memorable experience, rather than a toy that will sit in their rooms,” she says. “Football season tickets, dance lessons, an art class or vacations supplement the packages under the tree.”

Crystal Bowe, a mom and physician in Belmont, North Carolina, suggests gifting memberships to encourage new activities for kids.

“The zoo is fun and allows parents to spend quality time with their children. Tickets to a movie or a play stimulate the imagination.” Museums, science centers and area attractions are other inviting options.

Evgeniia Trushkova/Shutterstock.com

More Ideas

Wonder Crate, in Chapel Hill, North Carolina, offers a monthly subscription service. “We inspire kids to think big and make a difference,” says co-founder Corrie Wiedmann. “Each month brings a box that educates, entertains and empowers kids to contribute to the world. Our December crate highlights Leonardo da Vinci and focuses on ways kids can use innovation to help others, spotlighting a kid that created an app to help people with disabilities.”

Maple Landmark, in Middlebury, Vermont, a wooden products company, makes puzzles that include an activity clock for toddlers and bookends featuring a fire truck, pirate ship, school bus or train tunnel. Owner Mike Rainville says, “We work hard to ensure that all of our wood is sustainably harvested and finishes are safe and non-toxic.”

Gifts that engage the mind, spark imagination and deliver fun yield immediate and long-term benefits, including being fondly remembered.

BOOKS THAT HOOK YOUNG READERS

B

ooks for kids can be the ultimate gift that keeps on giving.

Here are some favorites.

The Nocturnals is a critically acclaimed, middle-grade series for readers that love animals, adventure and a hint of mystery.

Written by film director and author Tracey Hecht, the books also relate to elementary school children, covering bullying, confidence, friendship and self-acceptance. The free reading kit via NocturnalsWorld.com includes activities.

As a mom with a career, Crystal Bowe recommends Goodnight Stories for Rebel Girls: 100 Tales of Extraordinary Women. “My daughter loves it and has been introduced to amazing female role models.”

Noah the Narwhal, A Tale of Downs and Ups, by Judith Klausner, is a brightly illustrated picture book about friendship and invisible disability.

What Do You See on Chanukah? is a board game book for toddlers by Bracha Goetz.

Up in the Garden and Down in the Dirt,

by Kate Messner, shows kids that plants are more than what’s seen above ground.

Hello, Hello, by Brendan Wenzel, a picture book for ages 3 to 6, celebrates animals, including 30 endangered species.

Connect with Sandra Murphy at StLouisFreelanceWriter@ mindspring.com.

December 2018

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fit body

Pound-Shedding

WORKOUTS Best Exercises from Yoga to Cardio

by Marlaina Donato

Exercise daily. Whether it’s a light, moderate or heavy workout is not as important. Consistency is the key.

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here’s no one-size-fits-all approach to weight loss, but most trainers agree that consistent exercise is vital. According to studies by the National Weight Control Registry, 90 percent of individuals that are successful at shedding the pounds and keeping them off are active for at least an hour each day.

Consider the Cortisol Factor

Give us a call, our team would love to give you the informed care you deserve!

(803) 782-0528 28

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A study at the University of California, San Francisco, revealed that individuals with high cortisol levels also have a higher body mass index (BMI) and more belly fat than people with lower levels of this stress hormone. Cortisol significantly affects the body’s metabolism, and its release depends upon receptors in adipose tissue, especially around abdominal organs.

Aerobic exercise like running, walking or cycling helps to decrease excessive cortisol, which can promote weight loss.

“Strength training and aerobic intervals are the best exercises to not only initiate, but maintain weight loss,” says Sue Markovitch,

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fitness trainer and owner of Clear Rock Fitness, in Westerville, Ohio. “This combination kicks the metabolism switch on, increasing the number of energy-producing mitochondria in our cells, and improves our ability to burn fuel. Intervals—where you push the energy expenditure high, recover and then repeat—catalyze the best results.”

A recent study published in the Journal of Nutrition concluded that three hours of moderate walking per week catalyzed significant weight loss compared to those that didn’t include walking in their exercise routines. Sessions on the yoga mat can also be a great cortisol-reducer through lowering stress levels and promoting equilibrium.

Hit Optimal Results

Working out in the gym for two hours a day isn’t feasible for most people, but all-or-nothing workouts are not required to see results. Most trainers agree that high-density nutrition lays the groundwork. “Exercise works when your diet is on point,” says Cregory Boatwright, owner

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Did you know that breastfeeding SHOULD NOT hurt?

Expert Advice on Weight Loss Tinyurl.com/Yoga-Poses-4-Weight-Loss Tinyurl.com/WeightLifting2ShedPounds Tinyurl.com/Yoga4BellyFatLessStress Tinyurl.com/Yoga40MinuteWeightLossWorkout Tinyurl.com/FatBurningCardioHIIT Tinyurl.com/HIITforBeginners and trainer at Level Up Personal Training, in Washington, D.C. “Combined with good diet, I find jumping exercises, high-intensity interval training [HIIT] and cardio best for weight loss.”

Stephany Acosta, founder and trainer of Elevate Fitness, in Dallas, concurs. “Eating well accounts for 70 percent of weightloss results. In addition to a good diet, I recommend a combination of weight training and cardio in the form of circuit training or HIIT training, because both maximize your time by working out all your body parts simultaneously while keeping your heart rate going with a little rest time in-between. This approach guarantees to help build muscle

of workout. “Going from no to much activity can be a complete shock to the body. You will see more success in creating realistic goals and working your way up to liking the benefits that come from exercise if you start out small,” says Acosta. “Consistency is key. Even if you don’t have 30 minutes to go to the gym, work out for 20 minutes—or even 10.”

Elements of Success

and burn fat at the same time.”

Embed Self-Care

A challenging workout is best, but excessive exercise can easily backfire and kick off a stress response in the body, which means higher cortisol levels and increased risk of packing on the pounds. A gentler approach is also safer, especially for beginners.

“Step in gradually. You want the program to be challenging, but doable,” counsels Markovitch. “If you work with a trainer, tell them if something hurts or feels too challenging. If they don’t listen, you need to find another trainer.”

Employ common sense with any kind

Boatwright underscores the importance of setting short-term goals and having patience. “Gaining weight doesn’t happen in one day, so don’t expect it to come off in one day. It’s a journey, a lifestyle, and not an overnight fix.”

While losing weight can be challenging, especially those last 10 stubborn pounds, Markovitch drives home a valuable reminder; “Sometimes we need to change something about our lifestyle, not just add an exercise. First, we need to love ourselves where we are.”

Marlaina Donato is the author of several books on spirituality and alternative health.

She is also an artist and composer. Connect at MarlainaDonato.com.

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December 2018

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Monkey Business Images/Shutterstock.com

healing ways

PARTY HEALTHY

Tips from a Rock Star Doctor

by April Thompson

T

he holidays can emulate a rock star’s life: a wearying travel schedule and social calendar, overindulging in rich food and drink, restless nights in unfamiliar beds. Fortunately, celebrity tips and tricks can help us through a hectic season, according to Gabrielle Francis, naturopath and author of The Rockstar Remedy: A Rock & Roll Doctor’s Prescription for Living a Long, Healthy Life. The New York City doctor has toured with some of the biggest rock acts in the world as their on-call naturopath, chiropractor, acupuncturist and massage therapist.

“Health is the new rock-n-roll,” says Francis. “Today’s artists are more health and socially conscious. I believe you can ‘party’ and be healthy, and the stars I work with are proving that.” She approaches clients’ lifestyles flexibly and openly, understanding where they are, instead of forcing big, sudden changes on them.

“Life is a celebration. My philosophy is that what you do for your health must fit into your lifestyle and be enjoyable, rather than isolating or extreme,” says Francis.

This can mean mitigating habits, not necessarily dropping them. For example, rather than force clients off coffee, which is acidic, Francis suggests adding spices like cinnamon, vanilla, cardamom or nutmeg that can help neutralize the acid.

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Many stars Francis has worked with maintain a stricter regimen off the road, knowing that touring is more about damage control and doing their utmost to stay healthy under more difficult circumstances. The same holds true for those of us that inevitably encounter disruptions due to work, travel or holidays that can throw off healthy habits.

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Knowledge is power, and so is planning ahead for travel away from healthy options at home. Francis arms clients with best choices for on-the-go foods and beverages at the airport, gas station or restaurant.

Musician and actor Adrian Grenier, quoted in Francis’ book, developed a “food tripping” app available at Tinyurl.com/SHFT-com-app to help travelers find alternatives to fast food on the road.

Most airports are blessed with healthy options, says Francis, who suggests choosing wraps over sandwiches and easy-to-carry energy bars delivering at least 10 grams of protein. She also likes coconut water, seltzer water and herbal teas.

Spent wisely, time in airports can offer healthful opportunities. “Connecting to other people is one of the most important keys to our emotional well-being. Layovers are a great time to call and catch up with loved ones,” says Francis.

“You can also get some points on your step tracker by taking the stairs rather than escalator and walking around or stretching rather than sitting in the airport.” Meditation is also recommended, whether in the airport or on the plane, she adds.

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For rock stars and holiday travelers alike, restful sleep can be one of the hardest habits to maintain. When changing time zones, Francis recommends staying hydrated, avoiding alcohol and taking melatonin before bed for three nights after landing in a new time zone to help reset the body’s circadian rhythms.

“I know I’m not likely to get eight hours of sleep at night, so I try to supplement that during the day by taking naps or just shutting down for a couple hours,” says Dave Navarro, a guitarist who came of age with the rock band Jane’s Addiction.

If imbibing at the bar or a holiday soirée, Francis suggests gluten-free alcohol like tequila, gin, sake or vodka. While wine is blessed with antioxidants, conventionally grown varietals can have a high pesticide content, Francis notes. “Order organic or biodynamic wine when possible, or else go with an Old World wine from France, Italy or Spain, which tend to have fewer pesticides.”

Help offset overindulgence the day after by eating eggs or other protein to stabilize blood sugar levels, taking vitamins C and B complex supplements and drinking eight to 10 glasses of water, plus an electrolyte replacement like coconut water.

Anyone looking to make changes in the new year should strive for progress, rather than perfection, advises Francis. “Perfect health is an elusive idea that is impractical and unattainable for most of us, including celebrities. Instead, take the small, but life-changing shifts you can make in how you live in order to move toward greater vitality, happiness and longevity.”

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

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PET-SAFE HOLIDAYS Tips to Keep Them Merry and Safe

by Sandra Murphy

H

olidays promise joy and celebration, but the festivities can also lead to stress and anxiety for people and pets. It is important to remember that visiting strangers, a tree, shiny ornaments, gifts to sniff and food to beg for can pose danger for pets.

Maintain Calm

Christina Chambreau, a homeopathic veterinarian, author and educator in Sparks, Maryland, suggests that petting a dog or cat several times a day can lower stress levels and instill a sense of normalcy. “Flower essences like Bach’s Rescue Remedy help attain calm,” she says. Add it to a pet’s water bowl in the days before a party or drop it directly onto the tongue if unexpected guests arrive. All-natural ingredients make daily use safe for pets and humans.

Avoid Bad Foods

“Fatty dishes are a problem, from oily potato pancakes to rich gravies for the turkey,” says Ann Hohenhaus, a veterinarian at the Animal Medical Center, in New York City.

“Spilled food, unguarded pans and forgotten eggnog or liquor put animals at risk for severe gastrointestinal upset.”

Other common holiday fare can also pose a significant danger for pets: 32

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n Chocolate—especially dark chocolate and dry cocoa powder—can cause seizures and heart arrhythmia. n Onions, often used in dressing, can cause anemia in pets. n Raw, yeasty bread dough expands when ingested, potentially causing bloat, a deadly twisting of the stomach. n Raisins and grapes in desserts, cookies and fruitcakes can cause kidney failure in dogs. n Nutmeg is toxic for pets.

The trash can itself contains numerous hazards for furry family members. The string that binds roasted meats is tempting and may require surgery to remove if ingested. Trimmed fat can mean pancreatitis. Swallowed bones pose a dire threat to the entire digestive tract.

Provide Good Foods

Naked foods are best. Pets don’t need brown sugar, marshmallows, butter, salt or gravy to appreciate a treat.

“Unless there’s a special diet, share skinless turkey breast, sweet potatoes and green beans,” says Dana Humphrey, aka The Pet Lady, in New York City. “There’s always a friend or relative who thinks one taste won’t hurt. Turkey or sweet potato jerky and homemade treats let guests dole out risk-free bites.”

MidlandsHealthyLiving.com

Preservatives that keep the evergreen tree fresh can turn tree water into a drinking hazard for pets. Mesh netting or screen wire allows the addition of fresh water, but prevents pets from quenching their thirst.

Tinsel, garland and ribbon bits are easy to swallow, glass ornaments can cut and tree needles aren’t digestible. Small dreidels become choking hazards, so play while the dog sleeps and put toys away when done.

For safety, add edibles to the stockings at the last minute. Keep light cords out of sight and unplug them when not in supervised use to preempt chewing. Carefully monitor lit candles: A wagging tail or leaping cat can knock them over and start a fire. Update holiday candles with rechargeable, battery-operated versions for a pet-safe holiday glow.

Pet parents everywhere employ creative strategies to ensure maximum mirth and safety during the holidays. Mystery writer Livia Washburn Reasoner opted for a tabletop tree in her Azle, Texas, home, “because our rescued Chihuahuas, Nora and Nicki, peed on the tree skirt.”

In Festus, Missouri, retired school bus driver Darlene Drury suggests that a baby’s recycled playpen or a dog’s exercise pen can separate pets from holiday trees.

Patricia Fry, author of the Klepto Cat mysteries, in Ojai, California, decorates the lower branches of her tree with unbreakable ornaments and puts more fragile ornaments out of her cats’ reach.

Other Options

If a large party is planned, a guest is allergic or many children will be present, consider boarding a pet. “Slipping out the door as guests arrive is a hazard,” says Veterinarian Carol Osborne, owner of the Chagrin Falls Pet Clinic, in Ohio. “If your pet is very young, very old, pregnant, aggressive and/ or suffers with a chronic disease, consider personal pet sitters, kennels, pet hotels and doggie spas to ensure a joyous holiday.”

Pet-proof the house by getting down to the pet’s level and make a family schedule to take turns keeping track of four-footed friends. Then the whole family, pets included, can enjoy the season worry-free.

Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

4 PM production/Shutterstock.com

Pet-Wise Tree and Candles

natural pet

Holiday Pet Treats Recipes The number of servings will vary depending on the choice of treat shapes. Keep in mind—never allow nutmeg or sugar-free products with Xylitol in dog treats.

Oliver Wilde/Shutterstock.com

Gingerbread Cookies Even though this recipe is similar to a gingerbread recipe for us, it’s important to never use nutmeg with canine recipes.

Nutmeg is toxic to dogs.

Preheat oven to 350° F. Combine all ingredients in a large bowl.

Add water slowly until dough forms a ball.

1½ cups flour 1 Tbsp ground ginger ½ tsp ground cinnamon ½ cup molasses ¼ cup filtered water 2 Tbsp vegetable oil

Roll dough ¼-inch thick on floured surface. Use cookie cutters to cut into desired shapes. Arrange on a greased cookie sheet.

Let treats cool completely before allowing dogs a taste test. Store in an airtight container for up to two weeks in the refrigerator or freeze for later use.

Preheat oven to 325° F. Combine dry ingredients and mix together.

Recipes courtesy of Birgit Walker, author of Chew on This: Homemade Dog Treat Recipes, in Phoenix.

In a separate bowl, combine the molasses, water and vegetable oil and mix together.

Using a wooden spoon, slowly mix the liquid into the flour mixture. Stir well until dough has a uniform color.

Roll dough ¼-inch thick on floured surface.

Use cookie cutters to cut into desired shapes and place on a parchment-lined cookie sheet.

Bake for 20 minutes. Allow cookies to cool completely before feeding. They can be stored in an airtight container in the refrigerator for up to two weeks.

Blue Oatmeal Cookies 1 cup oats 1 cup flaxseed 1 cup blueberries 2 cups whole wheat flour ½ cup plain yogurt Filtered water as needed Preheat oven to 350° F.

1½ cups brown rice flour ½ canned pumpkin, look for BPA-free cans (use plain pumpkin, not pumpkin pie filling) 1 egg 2 Tbsp molasses 1 Tbsp honey Filtered water as needed

In a food processor or coffee grinder, turn oats into oatmeal powder and grind flaxseed if necessary.

Purée the blueberries.

Combine dry ingredients. Fold in the yogurt and blueberry purée. Add a little water to create smooth dough.

Spoon dough into hands and form small dough balls. Shape into cookies and arrange them on a greased cookie sheet.

Bake for 20 minutes, then flip and bake an additional 10 minutes. Cool completely before feeding.

Pumpkin Cookies 1½ cups oat flour

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

December 2018

33

wise words

Jacob Liberman

on Light as Our Essential Nature

by Deborah Shouse

A

s a boy growing up in Havana, Cuba, Jacob Liberman struggled with reading—that’s one reason this Maui resident finds it miraculous that he was called to write books. An optometrist, Liberman initially specialized in helping children with vision-related difficulties find ways to better learn and pay attention. That evolved into working with professional athletes and eventually earning a Ph.D. in vision science.

Through a profound meditation experience, Liberman’s vision spontaneously “corrected”, catalyzing insights that fueled his first three books: Light: Medicine of the Future; Take Off Your Glasses and See: A Mind/Body Approach to Expanding Your Eyesight and Insight; and Wisdom from an Empty Mind. His new book, Luminous Life: How the Science of Light Unlocks the Art of Living, offers a fresh way of seeing and being (JacobLiberman.org).

Why is light so important to us all?

Light is the foundation of everything that exists. That’s why light marks the convergence of science, religion and spirituality. The Bible speaks of the source of all creation as light. Throughout history, spiritual texts from various traditions speak about God, light and consciousness as if they are interchangeable. Physicists consider light to be the fundamental energy from which all life emerges.

Everything is made of solidified light.

Our entire physiology is light-dependent.

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We are a living photocell, and light is an integral part of our guidance system.

When we get an intuitive “hit” or spiritual insight, it’s the luminous intelligence of life effortlessly directing us toward the next step on our journey.

What can we do to more fully harness light as part of our guidance system?

Everyone asks: “What do I need to do?” It’s the idea of our doing something that puts a wrench in the works. The universe is an example of optimal efficiency, which means we invest nothing and get everything.

The individual does no work, yet creation appears. The doing occurs by itself. This is not metaphorical; I am speaking about the law of the universe. This is fact.

What are some examples of such doing occurring by itself?

God’s wisdom—or light—funnels through all living things all the time; all beings have an inseparable connection. Everything in the body, everything in nature and in the universe is naturally self-activating and self-regulating.

Yet even though everything is taken care of, we still think we have to do something. We’ve been conditioned into this way of thinking. Until we uncover the truth, we continue to live our ordinary, hard-working life. But when we understand that all of this is happening by itself, something inside us relaxes and breathes a sigh of relief.

What fuels our desire to act?

We think something is wrong with us or someone else, or that we’ve done something wrong in the past, and so try to fix it.

Research shows that most of our responses to life are conditioned. I try to help people go beyond their hardwired reactions to explore the facts.

When someone tells me he’s made a regrettable mistake, I say, “Tell me one part of your body that you control.” He may answer, “I control my thoughts.” I reply, “Are you sure those are your thoughts? You are aware of them after they surface. But did you create them?”

As I keep asking such questions, it becomes obvious that the mistake has nothing to do with him. It’s an illusion that each of us is the god of our reality. The truth is that there is nothing to do because in the greater reality, nothing is wrong.

How has this exploration of light enriched and expanded your life?

It’s allowed me to live without a net. In the circus, tightrope walkers usually have a net in case they fall. We’ve been taught we must create safety, security and predictability. We work, save, plan and pray, trying to ensure our lives are filled with these three “fail safes”; qualities that have never existed on planet Earth. Most of our stress comes from trying to create something that doesn’t exist.

It was liberating when I realized that the universe doesn’t work that way.

Deborah Shouse is the author of Connecting in the Land of Dementia. Learn more at DementiaJourney.org.

December 2018

35

Copper device stops a cold naturally last holidays,” she said. “The kids had colds going around, 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 say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you first feel a cold People have used it on cold sores He asked relatives and friends to try coming on. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections.

Soon hundreds of people had tried it your airways and cause misery.

The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and to 2 days, if they microbes, such as viruses and bacteria, hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better.

Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. for Christmas and called it “one of the even save a life.

Tests by the Environmental Protecbest presents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs.

People often use CopperZap preserious or even fatal illness.

This cut the spread of MRSA and other ventively. Frequent flier Karen Gauci CopperZap is made in the U.S. of illnesses by over half, and saved lives. used to get colds after crowded flights. pure copper. It has a 90-day full money The strong scientific evidence gave Though skeptical, she tried it several back guarantee when used as directed inventor Doug Cornell an idea. When times a day on travel days for 2 months. to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA6.

Businesswoman Rosaleen says when a smooth copper probe and rubbed it Go to www.CopperZap.com or call people are sick around her she uses Cop- toll-free 1-888-411-6114. gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.

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calendarofevents NOTE: All calendar events must be received by Dec 7 (for Jan issue) and adhere to our guidelines.

To submit listings, email ColaPublisher@NaturalAwakeningsMag.com. Costs $20 for 35 words each month.

ALWAYS CALL AHEAD BEFORE ATTENDING EVENTS TO AVOID LATE CANCELLATIONS AND CHANGES

SATURDAY, DECEMBER 1

Santa’s Market Craft Show–8:30am-2:30pm.

Enjoy the sights and delights of the holiday season, featuring unique gifts, charming decorations, and one-of-a kind crafts. Art prints and paintings, hand-made jewelry, ornaments, painted glassware, holiday wreaths, and decor. Free to enter. Seven Oaks Park, 200 Leisure Ln, Columbia. Info/vendor: 803-772-3336, icrc.net.

Heritage Holiday Market–10am-2pm. Essential oils for the holidays. Heritage Christian Academy, 649 Barr Rd, Lexington. Free to attend. Info: Call Christine M. Steen at 803-422-7068.

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

SATURDAY, DECEMBER 1 – MONDAY, DECEMBER 31

Holiday Lights on the River–6-10pm. Take a driving journey through more than 400 animated light displays. Visit Santa’s gift shop. Other activities include craft-making, marshmallow roasting, a holiday maze, a laser light show, hayride shuttles to the Wetland Walking Trail, and rides on the Saluda Shoals train. Visit and photos with Santa Dec 1423 only. Cost: $20 per car; $40 15-passenger van;

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$60 bus. Nominal fees for extra activities. Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info: 803-772-3903, icrc.net.

MONDAY, DECEMBER 3

Essential Oils 101 Class–6:30pm. Come learn the basics of essential oils. Laurel Crest, 100 Joseph Walker Dr, W Columbia. Free to attend. Info: Call Christine M. Steen at 803-422-7068.

TUESDAY, DECEMBER 4

Business Breakfast Meetup–8-9am. Network with Lexington business owners/professionals while enjoying Roly Poly breakfast sandwiches. Cost: $5.

Roly Poly, 5076 Sunset Blvd, Lexington. Info: Call Rebekah Hilbish at 803-996-0397.

THURSDAY, DECEMBER 6

Essential Oils of the Bible–7pm. Join us for a fun evening making roller bottles of the 8 essential oils used in the Bible. Cost: $35, prepayment required.

Roly Poly, 5076 Sunset Blvd, Lexington. Info/ register: Call Christine M. Steen at 803-422-7068.

FRIDAY, DECEMBER 7

Discount Days at Rosewood–8am-8pm. 20% off purchase price; mention this listing. Deli sale items not included. Rosewood Market, 2803 Rosewood Dr, Columbia. Info: 803-765-1083, RosewoodMarket.com.

MidlandsHealthyLiving.com

Jubilee! Circle Coffee House and Open Mic–7pm.

Singer Jim Tuell opens. Bring your instrument, songs, poems, spoken word pieces, and other talent to the mic! Free, but donations accepted. All ages.

Jubilee! Circle, 2627 Millwood Ave, Columbia.

Info/register: 803-569-6385, RevCandace@JubileeCircle.com, JubileeCircle.com.

SATURDAY, DECEMBER 8

National Wildlife Refuge Workday–9am-1pm.

Help conserve and protect valuable natural resources. Includes maintaining trails, installing trail and boundary signs, litter pick up, and repairing boardwalks and kiosks. Learn about refuge wildlife while helping conserve and protect valuable natural resources. All volunteers are treated to a barbecue lunch and learn with speaker of the SC Department of Natural Resources, Johnny Stowe.

Carolina Sandhills National Wildlife Refuge, 23734 N US 1, McBee, SC. Info/volunteer: 843-335-8350, CarolinaSandhills@fws.gov.

Writing as a Spiritual Practice–10am-noon.

Minister Candace Chellew-Hodge, published author and songwriter, leads workshop to help participants use creative writing as a way to grow their spiritual practice. Bring pen and paper or laptop for writing exercises. Free, but donations accepted. Jubilee!

Circle, 2627 Millwood Ave, Columbia. Info/register: 803-569-6385, RevCandace@JubileeCircle. com, JubileeCircle.com.

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

Working with Your Aura–Noon-3pm–w/facilitator Tina Torongeau, reiki practitioner and owner of Inverted Lotus, in Abbeville, SC. Learn how to master your thoughts and feelings to cultivate positivity in your life, clear chakras, and to do an overall aura cleanse and assessment. Learn maintenance practices that can be done in times of stress or simply to relax and rebalance the energies. Bring a mat or pillow if you'd like to sit on the floor; chairs will be available as well. Cost: $50. Space is limited, reservations required. Palms to Palmettos, 3357 Leaphart Rd, W Columbia. Info: 803-553-7010, Facebook.com/PalmsToPalmettos.

SUNDAY, DECEMBER 9

Midlands Holiday Family Expo–Noon-5pm.

Come visit our doTERRA essential oils table and learn about our holiday oils. Columbia Metro Convention Center (holiday market), 1101 Lincoln St, Columbia. Info/cost: Call Christine M. Steen at 803-422-7068.

THURSDAY, DECEMBER 13

Discount Days at Rosewood–8am-8pm. 20% off purchase price; mention this listing. Deli sale items not included. Rosewood Market, 2803 Rosewood Dr, Columbia. Info: 803-765-1083, RosewoodMarket.com.

Essential Oils 101 Class–7pm. Come learn the basics about doTERRA essential oils. Counseling Plus, 107-C Vista Oaks Ct, Lexington. Free to attend. Info: Call Christine M. Steen at 803-422-7068.

FRIDAY, DECEMBER 14

A Course in Miracles–6:30pm. Facilitator Gina Gibson continues a series of monthly talks. Meditation and Q&A to follow. Free and open to the public; donations accepted. Jubilee! Circle, 2627 Millwood Ave, Columbia. Info: 803-569-6385, RevCandace@ JubileeCircle.com, JubileeCircle.com.

SATURDAY, DECEMBER 15

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

Unlocking Past Lives–1-2:30pm–w/facilitator Pamela Borawski, founder of 3 Rays of Light.

Learn how past lives affect our present lives, soul contracts, karma, and unlocking your past lives through past-life regression hypnosis. Cost: $25 in advance, $35 at door. Space is limited, reservations required. Palms to Palmettos, 3357 Leaphart Rd, W Columbia. Info: 803-553-7010, Facebook.com/ PalmsToPalmettos.

Candy Cane Hunt–3-3:30pm. Santa and his elves will be hiding candy canes along the trail at Crooked Creek Park for kids to find. Bring a basket or bag.

Bring a new, unwrapped toy to donate and decorate a cupcake. Ages 2-8. Cost: $2. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info: 803-3456181, icrc.net.

THURSDAY, DECEMBER 20 – SUNDAY, JANUARY 6

Winterfest at The State Museum–Event highlights include hands-on activities, special performances and holiday shows in the museum’s 4D theater and planetarium, and a chance to visit with Santa. SC State Museum, 301 Gervais St, Columbia. Info/ cost/event times: 803-898-4921, SCMuseum.org.

FRIDAY, DECEMBER 21

Discount Days at Rosewood–8am-8pm. 20% off purchase price; mention this listing. Deli sale items not included. Rosewood Market, 2803 Rosewood Dr, Columbia. Info: 803-765-1083, RosewoodMarket.com.

SATURDAY, DECEMBER 22

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

FRIDAY, DECEMBER 28

Discount Days at Rosewood–8am-8pm. 20% off purchase price; mention this listing. Deli sale items not included. Rosewood Market, 2803 Rosewood Dr, Columbia. Info: 803-765-1083, RosewoodMarket.com.

SATURDAY, DECEMBER 29

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

planahead MONDAY, JANUARY 7

Sound Immersion Study Group–6-7pm. Study is based on the book The Naked Voice, by Chloe Goodchild. Participants must purchase book prior to group. Space limited, preregistration required.

Chi Energy Balance, 3610 Landmark Dr, Columbia. Info/register/cost: Call Pamila Lorentz at 803-749-1576.

CLASSIFIEDS To place a classified listing, email content of listing to ColaPublisher@NaturalAwakeningsMag.com or mail with payment to Natural Awakenings, P.O. Box 2812, Columbia, SC 29202. $20 for 35 words each month.

Additional .50 per word over 35 words.

Please include billing contact information.

Deadline is the 10th of the month prior.

FOR PROFESSIONALS Room for Rent at About Your Health – Perfect for massage therapists, reflexologists or energy workers. $10 an hour. Call About Your Health at 803-798-8687 for more information.

Room Available for Holistic Practitioner – Call to schedule an appointment to see the space. Dawn of Your Wellness, 3357 Leaphart Rd, W Columbia.

Call 803-553-7010.

SPACE AVAILABLE Event/Workshop Space at Jubilee! Circle – 2,200 sq. ft. available for one-time events, study groups, classes or weekly meetings. Long-term rentals available for hosting ongoing events or classes. Jubilee! Circle, 2627 Millwood Ave, Columbia. Info/ tour space, contact Rev. Candace Chellew-Hodge at 803-569-6385.

VOLUNTEERS NEEDED

Columbia Resilience 501c3 provides three community work projects to support sustainability in the Midlands. The Community Orchard, First Time Bank of Columbia, and the Integrated Health Clinic.

Participate in evolving your neighborhood into the beautiful place you want to live in. Go to our website at ColumbiaResilience.org and our Facebook page to join one of the projects. Alternative therapy practitioners interested in volunteering for the Integrated Health Clinic fundraiser should contact Pam Lorentz at 803-749-1576.

FRIDAY-SUNDAY, JANUARY 11-13

Children’s Theater—Peter Pan Jr–Fri 7:30pm, Sat 3pm and 7:30pm, Sun 3pm. It’s Peter to the rescue when Wendy is taken captive by the captain.

Their journey introduces them to the Lost Boys, Mermaids, Indians and the infamous pirate, Captain Hook. Cost: $7. All ages. Harbison Theatre, 7300 College St, Irmo. Info/purchase tickets: 803-4075011, 803-772-1228, icrc.net.

SATURDAY, FEBRUARY 2

Marion National Forest Cleanup–9am-noon.

Join volunteers assisting PalmettoPride for Marion National Forest Cleanup. Volunteers are encouraged to wear long pants, long-sleeve shirts and sturdy shoes. Gloves, bags and vests will be provided.

Weather-appropriate outerwear is recommended, and lunch will be served to all volunteers and staff.

US Forest Service Office, 2967 Steed Creek Rd, Huger, SC. Info: Email Scott Morgan at SMorgan@ PalmettoPride.org.

Every great

dream begins with a dreamer. Always remember, you have within you the strength, the patience and the passion to reach for the stars to change the world. ~Harriet Tubman December 2018

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ongoingevents sunday Eckankar Discussion and Sound of Soul Event–10am. Free. Every 2nd Sunday. An esoteric approach to God realization without dogma or judgment. 7 Oaks Park Rec Center, 200 Leisure Ln, Columbia. Info: Call Steve Fischer at 803-318-1887 or visit Eck-SC.org or Meetup.com/Columbia-Spiritual-Seekers.

The Sunday Morning Dance–10:15am-noon.

Dance barefoot in a sacred, verbal conversation free space. Arrive a few minutes early to get settled in.

Cost: $12. The Emerald Ballroom, 1333 Omarest Dr, Columbia. Info: Call Anne Marie Cockrell at 803-771-6661.

Grandmothers Speak–1-2:15pm. Every 2nd Sunday. Based on the book Our Love Is Our Power, by Sharon McEarlane, and the international organization at NetOfLight.org. Free. Chi Energy Balance, 3610 Landmark Dr, Columbia. Info/register: Call Pamila Lorentz at 803-749-1576.

A Course in Miracles–Original Edition–4:30-6pm.

Every Sunday. Jesus teaches love, forgiveness and peace. “You are the light of the world.” Donations accepted. Please call for directions or to schedule introductory sessions with Joy Connor. Info: 803447-6499.

7 Rays Meditation–6pm. Every Sunday. Meditation with Victoria. Donations accepted. Seven Rays Book Store, 3701 N Main St, Columbia. Info: 803404-4519, SevenRaysBookstore.com.

monday Columbia Resilience Integrated Health–3:307:30pm. Every 4th Monday. Energy-balance modalities offered through trained practitioners for chronic stress and post-trauma relief. Suggested donation: $10/session. By appointment only, must preregister.

St. Mark United Methodist Church, 3200 Lyles St, Columbia. Info/appointment: Call Pamila Lorentz at 803-749-1576.

Donations to Columbia Resilience accepted to support the Community Integrative Trauma Clinic.

Space limited, preregistration required. Chi Energy Balance, 3610 Landmark Dr, Columbia. Info/register: Call Pamila Lorentz at 803-749-1576.

Yoga Gives Back–6:30pm. Studies have shown that yoga has been effective in relieving anxiety, reducing stress and increasing energy. The first class is free. To attend regularly, participants are asked to give a $5 donation, volunteer at least one hour of time at a determined scheduled event or give two to five canned goods to a specified food drive.

Mats and blankets are provided. North Springs Park, 1320 Clemson Rd, Columbia. Info: 803-414-2885.

wednesday Zyto Balance Scans–9:15am-2pm. Available from Wellness Matters. The scan can determine the level of toxins and nutrients in the body. It can also detect if one’s emotional frequency is out of balance and suggest the remedy to regain balance. About Your Health, 120 Kaminer Way Pkwy, Ste J, Columbia.

Info/cost: 803-402-1212.

Community Acupuncture–3-7pm. Every Wednesday. Community acupuncture in a clinic setting, and it's more affordable than a private treatment. New patients: $60, returning $30-$50. Anew Acupuncture & Wellness LLC, 115 Library Hill Ln, Ste B, Lexington. Info: 803-520-4134. AnewCommunity.com.

thursday Introduction to Meditation–Every Thursday (am and pm available). Learn the benefits of meditation. Cost: $25. Preregistration required. Carolina Healing Arts Institute, 540 St Andrews Rd, Ste 116, Columbia. Info/times: Call Chopra-certified instructor Joy Connor, LMT, at 803-447-6499.

tuesday

Directional Healing Group Sessions–5:306:45pm. Every 3rd Thursday. Group healing to facilitate spiritual/emotional/physical clearing and energy balance. Suggested fee: $15 at door. Space limited, preregistration required. Chi Energy Balance, 3610 Landmark Dr, Columbia Info/register: Call Pamila Lorentz at 803-749-1576.

Healing the Body and Spirit–5:30-6:45pm. Every Tuesday. Classes are a group exploration of the body’s natural healing wisdom, using aromatherapy, voice and deep relaxation techniques. Sponsored through the Richland County Discretionary Grant.

HealThy Self Workshop–5:30-7:30pm. Every Thursday. Health snack and gut health talk w/Debey Hancock. Wellness360 Nutritional Healing Center, 3935-H, Sunset Blvd, W Columbia. Info: 803-7080476, text 803-566-2600, Wellness360@usa.com.

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Conversations, Tools and Tea–6:30-8pm. Every third Thursday. Meditate, tap into the divine feminine, and learn energetic tools to manage personal energy. Love offering accepted. Palms to Palmettos, 3357 Leaphart Rd, W Columbia. Info/register: 803-553-7010, Facebook.com/PalmsToPalmettos.

Soul Good Meditation–7pm. Every Thursday w/ Health Coach Kathy Cooper. Anew Acupuncture & Wellness LLC, 115 Library Hill Ln, Ste B, Lexington. Follow her page for updates to the classes at Facebook.com/groups/531423620637510. Info: 803-546-4464, AnewCommunity.com.

friday Sound Healing Meditation with Crystal Bowls– Every 4th Friday w/Pam Lorentz, MSW, RN, LMBT, Sound Healing Practitioner. She has engaged groups with the vibrant frequencies of the singing bowls at multiple venues and conferences.

One-hour sound meditation. Participants must bring a mat, pillow, blanket and water bottle. Suggested offering: $8. Time/location: TBD. Must preregister.

Info/register: Call Lorentz, of Chi Energy Balance, at 803-749-1576.

saturday Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

Intuitive Readings and Chakra Balancing–11am-3pm. Every 1st Saturday w/Bev Hollis, who has 30 years' experience in intuitive and tarot readings and chakra balancing. 30- and 60-minute sessions. Reserve your space in advance. Palms to Palmettos, 3357 Leaphart Rd, W Columbia.

Info/cost/register: 803-553-7010, Facebook.com/ PalmsToPalmettos.

Toe Readings–11am-3pm. Every 3rd Saturday w/ Pam Borawskis. Your feet hold the story of your life. Cost: $20 for a 15-minute reading. Palms to Palmettos, 3357 Leaphart Rd, W Columbia. Info: 803-553-7010, Facebook.com/PalmsToPalmettos.

Women’s Spirituality Group–Noon. Every 4th Saturday. Meditation w/Victoria. Donations accepted. Lotus Lodge, 5436 Mead Ct, Columbia. Info: 803-376-7385.

Introduction to Orgone–1-3pm. Free. Every 1st Saturday. Space is limited; must call to reserve space. Palms to Palmettos, 3357 Leaphart Rd, W Columbia. Info/register: 803-553-7010, Facebook. com/PalmsToPalmettos.

naturaldirectory Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Natural Directory, call 803-233-3693 or email ColaPublisher@NaturalAwakeningsMag.com.

ACUPUNCTURE THE ACUPUNCTURE CLINIC

William D. Skelton, DAc 620 Sims Ave, Columbia 803-256-1000 • SCAcupuncture.com

Bill Skelton is dedicated to helping people live happier, healthier, active lives with safe, gentle and effective techniques.

He has 38 years’ experience and trained in the Republic of China.

Call to schedule an appointment. See ad, page 35.

ANEW ACUPUNCTURE & WELLNESS Noemi Martinez, DAc 115 Library Hill Ln, Ste B, Lexington 803-520-4134 • AnewCommunity.com

Noemi Martinez, acupuncturist and owner of Anew has more than a decade of experience treating patients for various ailments, both acute and chronic, using Traditional Chinese Medicine treatments in the form of acupuncture, Gua sha, cupping and herbal therapy. Anew also offers facial rejuvenation treatments and acupuncture injection therapy for various health ailments. See ad, page 27.

AROMATHERAPY GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15-A, Columbia Trenholm Plaza, in Forest Acres 803-454-7700 • GarnersNaturalLife.com

Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ads, page 3, 38 and back page.

CHIROPRACTIC CHIROPRACTIC WELLNESS CENTER INC

Dr. Shelly Jones, DC 5209 Forest Dr, Ste C, Columbia 803-771-9990 • DrShellyJones.com

Webster Technique certified, Dr. Jones provides family chiropractic care, health information and wellness resources to support the body’s natural ability to heal, allowing one to feel better and enjoy living a more active lifestyle! Call to schedule your appointment or discuss bringing our onsite chiropractic care and health-education services to your business, school or athletic team.

CHIROPRACTIC

COLLABORATIVE LAW

DOWDY RUDOLPH CHIROPRACTIC LLC

LAW OFFICE OF SHANNON K. BURNETT

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-the-art full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 35.

Shannon Burnett helps families through legal issues that normally tend to tear families apart. She works in a collaborative fashion with other trained professionals to minimize the damage done to your family; it is her goal for your family to achieve a successful outcome and healthy resolution.

Dr. Dowdy Rudolph, DC 1444 Barnwell St, Columbia 803-376-6293 • DowdyRudolphChiro.com

FAMILY PRACTICE OF CHIROPRACTIC

Dr. Jim Minico, DC 203 Amicks Ferry Rd, Chapin 803-932-9399 • DrMinico.com PatientServices.fpc@gmail.com

It is our mission to provide the community with the highestquality chiropractic care possible.

Exceeding your expectations in a caring, modern and positive environment. Restoring the body’s natural healing process.

A holistic approach to health utilizing chiropractic, massage therapy, exercise therapy, nutrition, weight management and homeopathy. See ad, page 9.

FLEX CHIROPRACTIC

Dr. Angela Larson Dr. Felicia Danio 1811 Bull St, Columbia 803-252-0108 • FlexChiros.com

With more than 22 years of experience in the chiropractic i n d u s t r y, o u r t e a m i s knowledgeable, experienced and courteous. Combining a passion for healing and alleviating pain with two decades of good oldfashioned know-how, we give you the customized chiropractic treatment you truly deserve. Our vast list of services includes: decompression; Pro Adjuster; pregnancy care; newborns, infants and toddler care; massage therapy; ultrasound; Kinesiology taping; and cold laser. Call today to schedule your appointment with Dr. Larson or Dr. Danio. Let our team help you achieve a happy, healthy life through chiropractic care!

109 N Main St, Blythewood 803-786-1758 • ShannonBurnettlaw.com Shannon.skblaw@gmail.com

COLON HEALTH SPRING RAIN HYDROTHERAPY

Linda Salyer 120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com

All disease begins in the colon.

Constipation; slow, sluggish bowel; gas and bloating? A colonic will help to rid you of these problems. Colonics promote good digestion, help speed metabolism, help lower cholesterol, and help relieve joint pain. Linda Salyer is IACN certified and a retired nurse. Saturday appointments available with an additional small convenience fee. See ad, page 35.

CRANIOSACRAL CHI ENERGY BALANCE

Pamila Lorentz, MSW, RN, LMBT 3610 Landmark Dr Forest Acres • 803-749-1576 ChiEnergyBalance.com

The innate wisdom and healing potential is within you to heal patterns of chronic stress and past trauma. Chi Energy Balance provides experienced guides to support you on your personal journey of health and freedom from pain and anxiety. Services include spiritual aromatherapy, CranioSacral Therapy, integrated massage, sound/vibrational frequencies, reiki and directional healing. Call today! See ad, page 31.

DENTISTRY FOREST DRIVE DENTAL CARE

Dr. Joanna Silver Dover, DMD 3731 Forest Dr, Columbia 803-782-8786 • ForestDriveDental.com

Dr. Dover provides comprehensive, and compassionate dental care. BPA- and Bis-GMA-free composites, BPA-free occlusal guards, natural periodontal therapy, fluoride-alternatives for tooth remineralization, and mercury-

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naturaldirectory filling removal following IAOMT standards using supplemental oxygen, special filters and amalgam separators to keep toxic metals out of our waterways.

See ad, page 7.

SOUTHERN ROOTS PERIODONTICS Matthew J. Rowe, DDS, MSD 2120 N Beltline Blvd, Columbia 803-782-0528

Dr. Rowe and his team specialize in helping patients achieve a stable foundation for oral health, leading to great overall health.

This is achieved using atraumatic methods of dental treatment, including extraction of infected teeth, sleep dentistry, tooth replacement with nonmetallic/ceramic implants, laser gum therapy, and the use of the platelets of patients, to accelerate healing. Additionally, Dr. Rowe’s passion is treating tongue and lip ties, which negatively affect feeding/ nursing, speech and chiropractic health. Dr. Rowe and his professional team work with a dedicated network of providers to provide integrative care for tethered oral issues. See ad, page 28.

DOTERRA ESSENTIAL OILS CHRISTINE M. STEEN

Restoring Life Oils LLC doTERRA Essential Oils Silver Wellness Advocate 803-422-7068

Christine M. Steen, doTERRA Silver Wellness Advocate, has embarked on a mission to help those seeking to live happier and healthier lives by using essential oils. Steen’s passion is to educate those that want to learn more about doTERRA oils and the quality and standard they represent. Call Steen today to learn more about doTERRA essential oils. See ad, page 5.

ECO-RICH SKIN CARE PRODUCTS JUST WANNA MELT LLC Misty Rawls • 803-331-0063 Info@JustWannaMelt.com JustWannaMelt.com

A green skin care company that creates high-quality, non-GMO, all-natural products that are gentle to the skin and safer for the environment. Our brands include ingredients such as organic oils, butters, flowers, herbs, botanicals, local grains, beeswax and honey. Find our products at such stores as Garner’s Natural Life, Four Oaks Farm, Wingard’s Nursery, Whole Foods and more. For a complete list of retail locations, visit our website.

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HEALTH FOOD STORE MURRAYWOOD HEALTH FOODS

Richard Beale, Owner • 803-732-3847 7001 St. Andrews Rd, Irmo In Murraywood Shopping Centre Hours: Mon-Sat, 10am-6pm

Locally owned and proudly serving Irmo and the Midlands area for more than 25 years, Murraywood Health Foods is a health and specialty food store featuring the very best natural product brands, vitamins and minerals, herbs and homeopathic remedies. The store also carries natural and organic gluten-free foods and health and beauty products. Call today for more information or to schedule a special appointment. See ad, page 40.

HEALTH & WELLNESS ABOUT YOUR HEALTH INC.

120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com

Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weight-loss programs, and thermography. Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 23.

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

Dr. Rachel Hall 130 Suber Rd, Columbia 803-796-1702 • DrRachelHall.com ExpectWellness@sc.rr.com Find us on Facebook for great health tips.

Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine.

Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. Inhouse diagnostic labs and therapies. See ad, pages 4 and 31.

INTUITIVE EDUCATION JOY STAGG

803-575-0811 JoyStagg@mail.com

MidlandsHealthyLiving.com

Joy is an Intuitive coach that is ready to inspire you. She understands the need to look inside one’s self for answers but also knows there’s a greater source of knowledge within

reach. She offers meditations, classes and one-onone sessions on many subjects, such as how we can better enrich our lives. See ad, page 18.

KOMBUCHA LIL’ DUCK KOMBUCHA

Debey Hancock Soda City Market, 1500 Main St, Columbia 803-566-2600 LilDuckKombucha.com

Debey is a functional nutritionist and naturopathic and homeopathic consultant. She has created her own version of kombucha, an ancient fermented tea-based probiotic beverage produced by fermenting sweet tea with a culture of yeast and bacteria. Revered as a healing agent, kombucha is believed to provide micronutrients, probiotics and bacteria beneficial to digestion, detoxification and cleansing. It is also believed to help balance pH levels, stimulate metabolism, enhance energy levels and much more! You can find Debey on Saturdays at the Soda City Market on Main Street, in Columbia.

See ad, page 26.

MEDITATION & SELF-CARE INSTRUCTION JOY LEE CONNOR, LMT Columbia and Chapin 803-447-6499 JoyLeeConnor@gmail.com

Joy is a Chopra-certified Instructor for meditation, yoga and Ayurveda. Joy offers meditation classes for all people that want to learn how to calm the mind and create peace. As a part of this meditation program, you will receive a personal mantra (instrument of the mind) and easyto-follow instructions for a successful meditation practice. Please request a class date and time that is convenient for you at Joy’s retreat, or even your own home or office.

REAL ESTATE JOSH MINICO

eXp Realty 803-569-0633 OwnItColumbia.com LakeMurrayRes@gmail.com

I provide professional real estate services in Chapin, Irmo, Lexington, and the Greater Columbia and Lake Murray areas. It is very important for you to know that I take the opportunity to work with you very seriously. Given that opportunity, whether buying or selling your home, I can guarantee great results!

ROLFING ANNE MARIE COCKRELL

Certified Advanced Rolfer 1911 Barnwell St, Ste C, Columbia 803-771-6661 • RolfingColumbia.com

Feel better with structural integration, also known as Rolfing.

This holistic form of bodywork addresses the connective tissue in the body known as fascia. It improves posture and relieves pain naturally, allowing for freer movement and improved physical performance.

Anne Marie has been practicing bodywork professionally since 1991. Her services include Rolfing and CranioSacral Therapy. She works with people of all ages, and her office is wheelchair accessible. She is also a leader of Columbia Conscious Dance Tribe. See ad, page 43.

SPIRITUAL HAVE YOU HAD A SPIRITUAL EXPERIENCE? Contact Steve 803-318-1887 • ECK-SC.org Meetup.com/Columbia-Spiritual-Seekers

Eckankar hosts free, informal, nondogmatic spiritual discussions. All are welcome. Topics include dreams, coincidences, past lives, God’s creative life force, and more. Call ahead. Times and dates may vary.

THERMOGRAPHY ABOUT YOUR HEALTH INC.

120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com

Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aquachi footbaths, far infrared sauna, weight-loss programs, and thermography. Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 23.

VITAMINS & SUPPLEMENTS

eco tip

Earth Christmas

Guide to Sustainable Merry-Making

There is symmetry between living in an ecoconscious manner and the spirit of Christmas. Striving for peace on Earth and good will to all can also be expressed in reducing the holiday’s impact on the planet. n Alternatives to a cut or artificial plastic Christmas tree abound. Purchase a potted tree to replant later; buy from a local Whole Foods grocer or farmers’ market, even seek out an organically grown tree; or make an artful tree from driftwood or a large houseplant. n Instead of hanging plastic icicles and placing Styrofoam ornaments on Christmas tree branches, go natural and unique. MindfulMomma.com suggests checking nearby woods or gardens for pine cones, evergreen boughs, bark, holly berries and fresh mistletoe; those living close to coastlines can pick up seashells with holes in them. TipJunkie.com guidelines include making paper ornaments and holiday yarn pieces. n Save energy in tree lighting. Today’s LEDs look good, use up to 75 percent less power and typically last up to 25 times longer than incandescent bulbs, reports the U.S. Department of Energy. Turn them off when not at home and overnight. n Consolidate shopping trips to reduce fuel emissions and buy gifts that support the community. Buy from independent, locally owned stores or galleries that showcase local artists, instead of from national retailers whose products are shipped from faraway places. Consider choosing gifts in the sustainable realm like solar-powered chargers for e-devices. Share gift certificates for holistic services or art classes. Use reusable tote bags when shopping. n Give of yourself. Play outside as a family. Gift a collect-on-delivery IOU for skills or assistance based on personal talents. The most meaningful gift of all may be writing an admiring letter from the heart. n According to MotherEarthLiving.com, Americans generate 25 percent more waste during the holidays, much of it wrapping paper and cards. Don’t overdo it with tape when wrapping presents and then instruct everyone to carefully unwrap them so the paper can be stored and reused next year. Instead of buying and snail-mailing holiday cards, send emails with photo attachments of the family.

GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15a, Columbia Trenholm Plaza 803-454-7700 • GarnersNaturalLife.com

At Garner’s Natural Life, we offer the purest, most innovative highquality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices.

See ads, page 3, 38 and back page.

Connect with us naturally!

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