Natural Awakenings Columbia Edition 0221

E E HEALTHY LIVING FR

Live a HEARTHEALTHY Lifestyle

Best FOODS

AND EXERCISES

to Help Lower Blood Pressure

HEALTHY

PLANET

How to

Get Kids

TO EAT VEGGIES

ECO-WEDDINGS

SAY ‘I DO’ TO THE PLANET

February 2021 | Columbia Edition | ColumbiaNaturalAwakenings.com

February 2021

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Columbia Edition

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February 2021

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Contents 13 GARDENER’S OUTPOST Polycultural Gardening and Sustainable Lawn Care Done Right

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15 HEARTFELT EATING

Best Foods for a Heart-Healthy Diet

18 SAYING 'I DO' TO THE PLANET

Green Weddings Embrace Sustainability

20 LIVE A HEART-HEALTHY

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LIFESTYLE

Integrative Cardiologists on Preventing Heart Disease

24 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

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26 VEGGIE TRICKS

How to Get Kids to Eat Better

28 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

DEPARTMENTS 7 community news 12 health briefs 14 global briefs 15 conscious

eating 18 green living 24 fit body 4

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26 healthy kids 28 healing ways 32 calendar 33 natural

directory 34 classifieds 35 eco tip

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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February 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

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

WEBSITE Kristina Parella Billy Briggs

CONTACT US PO Box # 2812 Columbia, SC 29202 Email ColaPublisher@NaturalAwakenings.com Annette Briggs Ph: 803-309-2101 Website ColumbiaNaturalAwakenings.com SUBSCRIPTIONS Subscriptions are available by sending $24 (for 12 issues) to the above address.

NATIONAL TEAM

CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne

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Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2021 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.

Show Some Love …

Happy February, loyal readers! When most of us think of February, the topic that often comes to mind is love, especially when considering Valentine’s Day. It’s the “love month.” I have covered the topic of love from various angles numerous times in previous publisher’s letters. I have often portrayed love as a heavy-lifting verb, full of action and commitment, ready to break through stubborn manmade barriers, such as prejudice, unacceptance, alienation and injustice. “Love is not only something you feel, it is something you do.” These are the heartfelt words of American evangelist David Wilkerson.

And I whole-heartedly agree. True love takes decisive action.

That said, I want to take a fresh look at love this time—same underlying principles, but applied in just a little different way. How many of you know that the state of South Carolina is a very popular tourist destination for millions of travelers, notwithstanding COVID-19? For sure, the pandemic has negatively impacted tourism in the Palmetto State—same as it has in virtually every other state across the nation that relies heavily on tourism revenue. Even so, we have a crown jewel of a state admired by many. From the beautiful mountains of the upstate to the delightful beaches of the low country and coastal areas, and popular destinations in between, South Carolina has much to offer.

So, as Tina Turner once asked, “What’s love got to do with it?” Drumroll for the answer … Everything, as it relates to maintaining, sustaining and revitalizing our communities—particularly here in the Midlands, where we call home. I hear so many people say, “I love South Carolina.” Is that really true when tangible action is the determining factor? We all want cleaner water to drink; air to safely breathe; and rivers and lakes to leisurely canoe, boat or swim in. Honestly, it nearly breaks my heart as I travel around the Midlands and see litter, obvious neglect, abuse and misuse. We can do better than this, especially with so many guests that visit us each year.

Put love into sustainable action! This is the very heartbeat and mission of my magazine! There are so many great agencies on the front lines of sustainability, fighting to improve the quality and conditions of our geographical areas and natural resources— and they need our help. The long list of organizations and agencies that work very hard to keep South Carolina beautiful includes Keep the Midlands Beautiful; PalmettoPride; Lexington and Richland county agencies; DHEC; Sonoco Recycling; the University of South Carolina’s Office of Sustainability; the South Carolina Wildlife Federation; and city of Columbia department agencies, such as CPAC and Columbia Water. These entities are constantly providing opportunities for concerned and impassioned citizens.

How about a round of applause for all of these valuable partners of Natural Awakenings of Columbia. Keep an eye out for volunteer opportunities right here in my magazine.

Show some love by jumping in and helping in some way!

Loving in action,

Annette Briggs, Publisher 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 The Hideout in WeCo Opens in West Columbia

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new restaurant named The Hideout in WeCo has opened in West Columbia. This unique new hotspot, featuring a relaxing ambient environment, offers a wide array of fresh and delicious menu items, such as avocado toast, croissant sandwiches, tartines (open sandwiches), salads, pastries, hot coffee and much more. And there’s more! The new dining establishment will soon open its doors at night—serving wine, tapas and cheese or charcuterie trays.

“I chose West Columbia for its dynamism and the energy they put in making the river walk area attractive. And also for its support to the arts,” says owner Laurent Prescelti. “Come and see what all the ‘buzz’ is about!”

Times: 7 a.m.-2 p.m. Monday-Saturday and 9 a.m.-2 p.m. Sunday. Location: 118 State St, West Columbia. For more information, call 803-8811044 or email WeCoHideout@gmail.com. See ad, page 16.

PalmettoPride Sponsors Litter Trashes Everyone Show

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almettoPride is now hosting its Litter Trashes Everyone show at the Columbia Marionette Theatre (CMT). Fastpaced and entertaining, this free virtual presentation is a unique and innovative show designed to teach kids how to maintain litter-free communities. This livestreaming experience is suitable for children pre-K through fifth grade.

For more information or for booking, email CMT Executive Director John Scollon at PuppetGnomes@msn.com. Also visit cmtPuppet.org.

RSWCD Releases Pollinator Guide

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he Richland Soil and Water Conservation District (RSWCD) has released a pollinator conservation educators’ guide for teachers, informal educators and parents to use with first- through sixth-grade students.

Free to download, the guide lessons include four activities on pollination and pollinator conservation. This educators’ guide to pollination and pollinator conservation provides background information and lesson plans to lead engaging, hands-on learning experiences. Activities are aligned to S.C. science academic standards.

RSWCD promotes the wise use and care of natural resources for long-term sustainability.

For more information, call 803-576-2080. To download the guide, visit RichlandCountySC.gov.

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community news ICRC Hosts Indoor Garage Sale

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n Saturday, February 27, from 7 to 11 a.m., the Irmo Chapin Recreation Commission (ICRC) will host a garage sale at Crooked Creek Park, located at 1098 Old Lexington Highway, in Chapin. Doors will open to vendors at 6:30 a.m. and buyers at 7 a.m. Residents throughout the Midlands are encouraged to clean out the garage, attic, kids’ rooms and closets, and bring those hidden treasures to Crooked Creek to sell. Make sure to drop by and check out all of the great bargains. Anyone interested in participating as a vendor should call the park for participation details. Vendor setup will be the day before (Friday, February 26) between 4 and 7 p.m.

Cost: Free to enter. For more information, including vendor registration details, call 803-772-1228 (ICRC main office) or 803-345-6181 (Crooked Creek Park). Also visit icrc.net.

Take Action SC Hosts Student Ambassadors for Sustainability Program

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igh school teachers and student group leaders are encouraged to have students sign up to participate in the Take Action SC Student Ambassadors for Sustainability Program. Targeted for high school students from ninth through 12th grades, participants will be mentored by University of South Carolina outreach students while planning and executing sustainability projects at their respective schools.

For more information, view the Student Ambassadors for Sustainability Summit video at YouTube.com/watch?v=Ph16BJCxuys&feature=youtu.be+. Also visit TakeActionSC.org.

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Lexington County Hosts Household Hazardous Waste Drop-Off Event

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exington County Solid Waste Management and Lexington County Stormwater Consortium are sponsoring a household hazardous waste drop-off event on Saturday, February 6, from 9 a.m. to 3 p.m.

Open to Lexington County residents only, participants can bring a wide variety of hazardous materials, such as acids, brake fluid, degreasers, insecticides, paint (up to 8 gallons), pool chemicals, fire extinguishers, glue with solvents, and much more.

These items will be collected at EcoFlo for proper handling and disposal. Located at 1741 Caulk’s Ferry Road, in Lexington, EcoFlo is a local hazardous waste disposal company. Proof of residency is required (typically a driver’s license).

Cost: Free. For more information, contact Recycling Coordinator Laura Anne Hunt at 803-785-3325 or LHunt@Lex-co.com. Also visit Lex-co.sc.gov/departments/ solid-waste-management/recycling.

Learn to Address Your ‘Terrain’

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ancer is an opportunistic disease that takes advantage of a person’s body that has become dysfunctional and has lost the ability to protect itself from harm. Everyone has cancer cells that develop in the body daily, but the body, when healthy and working properly, seeks out and destroys them before they develop and reach harmful levels. Oncology focuses on tumors but often ignores the other important part of the equation: the “terrain” that the tumor grows in.

Dr. Michele Rojas, of Grace Medical Group LLC, has studied and continues to expand her knowledge and expertise under the guidance of Dr. Nasha Winters, a physician who is internationally known for her metabolic approach to cancer. Rojas believes in testing and assessing the terrain that cancer cells inhabit—leading to finally addressing the abnormalities of the terrain, thus aiding individuals battling with cancer. Those interested in learning more about this unique and innovative approach are invited to attend the next scheduled information session on Tuesday, February 9.

Individual consultations are also available; however, it is advised that participants first learn more about the importance of addressing the terrain in the battle with cancer. “We want you to be empowered and believe as we do—fully committed to the sacrifice and personal commitment required for successful outcomes,” says Rojas.

Cost: Free. Location: Grace Medical Group, 3025 Farrow Rd., Columbia. For more information, call 803-933-0288. See ad, page 35.

KMB Hosts AdoptA-Highway Campaign

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n Saturday, February 20, Keep the Midlands Beautiful (KMB) is hosting an Adopt-A-Highway (AAH) campaign in the Midlands area. Individuals, organizations and businesses are encouraged to participate. The AAH program is sponsored by the S.C. Department of Transportation and coordinated

by KMB for roads in Richland and Lexington counties. KMB also coordinates the Adopt-A-Street program for the city of Columbia.

Through these important sustainable partnering programs, caring citizens can take part in preserving and maintaining streets throughout the Midlands, which cultivates great benefits, such as tourism advancement, scenic beautification, improved quality of life, and raised educational and environmental awareness.

For more information, to participate, or for details about this Adopt-AHighway campaign, including the location, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

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Lexington County Hosts Recycling Light in the Darkness Is Now Serving the Midlands Drop-Off Event at ight in the Darkness is a spiritual service offered by Riverbanks Zoo intuitive counselor and energy worker Justin Williams.

community news

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Williams has studied spirituality for more than a decade.

He power cycles, overhauls and unblocks an individual’s energy field from afar—removing debilitating negativity while positively jumpstarting one’s life in every area: career, relationships, earning potential, and more. Williams also offers distance “house cleansings,” opening the way for a more peaceful and comforting home—tailor-made to cultivate abundance and success.

Says Williams: “Light in the Darkness is ready to chase the shadows of darkness away—illuminating life’s positive and productive path into the new year. It’s time for you to take control of your life and receive your blessings in full, instead of allowing them to slip through your fingers. I can help you remove those obstacles and stumbling blocks that always seem to trip you up.”

Light in the Darkness can help you successfully start and finish 2021—making it your best year yet!

For more information or to schedule an appointment, contact Justin Williams at 803-467-8322 or Justin.Williams2@gmail.com. See listing, page 34.

ICRC Hosts Family Trout Tournament

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rom Monday, February 8, through Sunday, February 14, the Irmo Chapin Recreation Commission (ICRC) is hosting its Family Trout Tournament at Saluda Shoals Park, located at 5605 Bush River Road, in Columbia. Participants can come to the park during business hours of that week (7 a.m. to 5:30 p.m.) to enjoy some family time while catching trout. Prizes will be given for the three longest trout caught. Rules and participation guidelines will be sent out the week prior to the event, and COVID-19 safety procedures and protocols will be in force. Those interested should register online at icrc.net.

Cost: $5 per person. For more information, visit icrc.net.

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n Saturday, February 27, from 9 a.m. to 1 p.m., Lexington County is hosting a recycling event at Riverbanks Zoo and Garden, located at 420 Rivermont Drive, in Columbia. This drivethrough event for residents of Lexington and Richland counties only will take place in several small parking lots adjacent to the main entrance to the zoo.

The list of acceptable items include household electronics (up to eight large items per household), shreddable paper (up to five boxes or bags per household), scrap metal (no refrigerators/freon), tires (up to eight per household), cooking oil and much more. As a note, materials generated by businesses will not be accepted. Paint and other household hazardous waste items will not be collected at this event.

Cost: Free. For more information, including a complete list of acceptable items, call Recycling Coordinator Laura Anne Hunt at 803-785-3340. Also visit lcswc.com or Lex-co.sc.gov.

PalmettoPride Announces Children’s Book Contest Deadline

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he deadline to enter PalmettoPride’s annual Children’s Book Contest is Friday, February 19. Open to S.C. writers of all ages, contributors must create original story ideas based on the theme Litter-Free SC. Illustrations are not required for the book but are a welcome addition.

The contest highlights the mission of PalmettoPride and provides an educational tool for teachers in South Carolina sharing the harmful impacts of litter. After a winning book is selected, PalmettoPride will publish the book and share a copy with every elementary school library in South Carolina. Judging will be based on creativity, content and theme relation.

Winners will be announced on Friday, March 19.

For more information, visit PalmettoPride.org.

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kudos

City of Columbia Earns Coveted Award

The League of American Bicyclists recently recertified the city of Columbia as a bronze-level Bicycle Friendly Community. Columbia is now included as one of 484 bike-friendly communities in the U.S. for 2020 to 2024.

Kudos to Columbia!

KMB Celebrates Fourth Quarter AAH and AAS Litter Pickup Results Virtual Frog Watch USA—New Volunteer Training

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ime to hop into action! On Thursday, February 11 (6 to 7:30 p.m.), and Saturday, February 27 (3 to 4:30 p.m.), Saluda Shoals Park is hosting virtual FrogWatch training sessions as part of FrogWatch USA, a citizen science program organized by the Association of Zoos and Aquariums.

The program provides individuals, groups and families opportunities to learn about wetlands in local communities by reporting on the calls of local frogs and toads.

Volunteers, such as those representing the Saluda Shoals FrogWatch Chapter, are the foundation of the FrogWatch USA community. Once trained, individuals listen for frogs and toads in the evenings from February through August and then submit their observations to a national online database.

Monitoring local frogs and toads can be an enriching experience that allows individuals to connect with nature while contributing to amphibian conservation efforts.

Keep the Midlands Beautiful (KMB) thanks all the volunteers that turned out for its fourth quarter AdoptA-Highway (AAH) and Adopt-A-Street (AAS) litter pickup campaigns. Despite dealing with the complications and safeguards regarding COVID-19, groups safely took to the streets to remove litter from the city of Columbia and state-maintained roads in Richland and Lexington counties. Numbers are still being tallied for final reporting; however, here are the preliminary results: • 22,960 pounds of litter removed • 900 pounds recycled • 678 volunteers contributed 1,562 hours Kudos to KMB and campaign volunteers!

LMS Joins Green Step Schools Program

Lexington Middle School (LMS), under the mentorship of Richenda Batson, has joined the Green Step Schools Program. Created and taught by LMS teachers Lauren Larmon and Tyler Pittman, students are diligently working hard on their Planet Earth program, which is designed to introduce them to issues surrounding ecology, land and water use, food acquisition, and more. The hands-on, project-based course encourages students to develop solutions to issues facing our planet.

Teachers and students worked together to make a video to teach others about their projects, including growing and cooking food, and building and managing greenhouses, compost bins, rain barrels and a hydroponic system. Here is the link: YouTube.com/watch?v=orxWLso2Ihs&feature=youtu.be.

Kudos to LMS teachers and students!

Cost: Call for details. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia. For more information or to register, email SaludaShoalsFrogWatch@gmail. com or RKennerly@icrc.net. Also visit icrc.net.

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krishnan/Unsplash.com

Eat Chili Peppers to Live Longer Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit.

Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

Two new studies offer hope for dealing with the winter’s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italy’s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo.

A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints. People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

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Take Propolis and Vitamins A, E and D for Respiratory Tract Infections

gresei/Adobestock.com

health briefs

business spotlight

Gardener’s Outpost Polycultural Gardening and Sustainable Lawn Care Done Right

by Kristi Antley

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hrough awareness and education, many people have come to realize the damage our daily lives have on the world around us. Individual responsibility and small behavior changes within our own surroundings are essential to preserve and balance the environment. We are choosing Earth-friendly options more often when it comes to food, exercise, transportation, waste disposal, clothing, energy and personal products, but what about our lawn and garden areas?

It is time that we stop considering our lawn and gardens as separate, private spaces from the “natural” or “habitat” areas that exist nearby and instead begin to adopt a more sustainable, nurturing approach to caring for these areas. One way to do this is to incorporate a form of agriculture known as polyculture—a technique of growing several plant species together in the same area. This method utilizes available resources, preserves the earth, and bonds humans and the environment together in a mutually beneficial way. The result is less waste, less soil damage, minimal chemicals, and fewer issues with diseases and pests.

The goal of Gardener’s Outpost—an ecologically conscientious garden center located on Woodrow Street, in Columbia—is to combine the health and natural placement of plants to achieve its customers’ desired outcomes. The center’s knowledgeable staff is eager to share the concept of polyculture with you, along with other ways to promote beauty and functionality naturally, without damaging the environment. Whether it is a tiny kitchen garden or a 1-acre lawn, it can be a full-fledged ecosystem, inviting entertaining wildlife

and encouraging healthy vegetation. Not only will you find environmentally friendly tools, plants, genetically modified organism (GMO)-free seeds, compost aids, artistic items, and soil amendments at Gardener’s Outpost, but the center also provides services that will help you naturally maintain an established lawn or garden area, or create a new one.

The lawn and garden services at Gardener’s Outpost include a wide array— from plant identification and individualized care techniques to full landscape plans and designs. Trained, friendly staff will work with you to define your goals; evaluate the existing area; and make recommendations based on your budget, taste and space. The area will be prepared and cultivated in a way that will not only keep it visually appealing but will ensure the health and vitality of the surrounding plants and wildlife. Gardener's Outpost's electric bike lawn service reduces overall carbon footprint as compared to traditional lawn maintenance. Through the use of battery-powered equipment, less carbon is emitted and noise pollution is reduced, ensuring the smallest disturbance possible.

The lawn service package includes mowing, edging and weeding two or four times per month; pruning and trimming (as needed); corn gluten application four times per year; and organic fertilizer and mulch application two times per year.

Make your spring outdoor and indoor developments intentional and mindful by using a polycultural gardening approach.

This will reflect your compassion and respect for the Earth as well as provide a safe area for wildlife and children to thrive.

Visit Gardener’s Outpost to get started!

Gardener’s Outpost is located at 709 Woodrow St., in Columbia.

For more information, pricing and package options, call 803-252-0041 or visit GardenersOutpost.com. See ad, page 8.

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global briefs

Outdoor Fun

Childhood Immunity Enhanced

by Natural Environment

Goodbye Junk.

Hello Relief.

Trusted Junk Removal Since 1989 1-800-468-5865 | 1800gotjunk.com

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood.

Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

Stress Responses

Disaster Fatigue Influences Decisions

Extreme levels of stress from wildfires, hurricanes, floods and the pandemic can induce “disaster fatigue”, a form of emotional exhaustion that may reshape how people make choices. Tara Powell, a behavioral health expert at the University of Illinois, Urbana-Champaign, states that there isn’t a single strategy for combating disaster fatigue, but current studies could help researchers and emergency planners customize interventions to aid specific communities and individuals, helping them prepare for impending disasters and recovery afterward. The condition can have major implications for emergency planners trying to encourage people to get out of harm’s way.

Jennifer Collins, a severe weather scientist at the University of South Florida, and her collaborators received more than 7,000 responses to a survey sent to Florida residents before the last hurricane season began. Nearly 75 percent of respondents perceived the hypothetical risk of evacuating to a shelter and potentially exposing themselves to COVID-19 as more dangerous than sheltering in place. But after September’s Hurricane Laura, Collins saw shifting perceptions in 300 responses—some that said they had sheltered in place during the storm admitted they would not do so again the next time.

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conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet

by April Thompson

m.studio/Adobestock.com

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ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region.

“It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a February 2021

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plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber.

“Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

Don’t let yesterday take up too much of today -Will Rogers

Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health.

Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines.

Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Ome-

ga-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

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

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing. ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.

Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.

In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.

Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

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courtesy of laura flippen

Yield: 2 servings

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.

2 Tbsp toasted sesame oil 2 tsp fresh grated ginger 2 tsp rice vinegar 2 tsp unsalted sesame seeds In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.

Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

courtesy of laura flippen

Blueberry and Pumpkin Seed Yogurt Bark

Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper.

Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.

Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well.

Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and PecanStuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.

squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.

Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.

Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

Yield: 2 servings

This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

Yield: 6 servings

courtesy of laura flippen

making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.

2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds Line a baking sheet with parchment paper,

1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper.

Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn February 2021

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green living

Saying ‘I Do’ to the Planet Green Weddings Embrace Sustainability

by Sandra Yeyati

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e katerinapichukova/Adobestock.com

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rom advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says.

Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most eco-friendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards.

“Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces.

“The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.”

Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint. If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heartshaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground.

Razze’s vegan meal offered another planet-saving opportunity. While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability.

“You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf disposables. “Instead of fake-impress, show people something new. Thankfully, taking care of the environment has become trendy, so it’s an easier sell.”

Instead of wedding favors, most of which come from China and are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings

at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities.

As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced, sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want

things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly— which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.”

GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets.

Despite all preparations, couples must be ready for the unexpected. When the COVID-19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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Earth-Friendly Engagement Rings

mong environmentally and socially conscious couples, traditional engagement rings purchased at Tiffany’s that feature the largest diamond three month’s pay will buy are not so cool when more ethical, sustainable and meaningful options are available. One goal is to use conflict-free or ethical diamonds that are not associated with civil wars, unfair pay, unsafe working conditions, human rights abuses and unsavory environmental practices. Earth-friendlier choices include rings inherited from family members or purchased at estate sales, as well as lab-generated gems and custom-designed, one-of-a-kind rings.

According to jewelry designer Amanda Jaron, of Naples, Florida, there’s a trend in the younger, first-time wedding market toward alternative gems. “It might be a lab-created diamond like a moissanite, or what they call a salt-and-pepper diamond, which has many black and white inclusions [imperfections], giving the stone a speckled or smoky look.”

Gemstones and jewelry handed down by family members or acquired at an estate sale are also popular and represent the bulk of Jaron’s creative work. “There’s nothing more special than a gemstone that has two or three decades worth of life to tell,” she says. “I love being able to create fabulous, modern pieces that my clients can wear proudly. What’s better than a sparkly treasure that also has sentimental value?”

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

b elight/Adobestock.com

by Ronica O’Hara

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ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal 20

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heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood

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pressure, anxiety and depression; and was heavily abusing alcohol and marijuana.

Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

regimen of qigong, yoga and meditation; and is switching to a holistic health career.

“When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating

Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol.

“People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from high-quality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020 study of 220,000 adults published in the Journal of the American College of Cardiology. It concludes that those with diets high

in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by onefifth, Chinese researchers report in the European Journal of Preventive Cardiology.

YMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg.

Powerful Supplements

Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage: 1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YD-ribose is a naturally occurring sugar

derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing

YAdvanced cholesterol panel for a breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect a

risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested.

YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

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YHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as muscle-strengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says.

“Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation. Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found.

And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

YGratitude. “I wake up every morning and before my feet hit 22

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the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most important ingredient to health and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

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fit body

less systemic effort to pump blood, and healthier blood pressure is a result.

Lifestyle Emphasis, Targeted Fitness

Exercises to Lower High Blood Pressure

by Marlaina Donato

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n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically pro-

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grammed to develop high blood pressure.

Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.”

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding

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Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support.

Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s

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Halting Hypertension

“It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

February 2021

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healthy kids

VEGGIE TRICKS How to Get Kids to Eat Better

by Ronica O’Hara

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t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggie-filled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

USE SPRINKLES. “Everyone loves sprinkles!

You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the

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week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

About Your Health

Balance for Life

"KEEPING YOUR COMMITMENT TO BETTER YOUR HEALTH" PACKAGE SPECIALS:

4 Far Infrared Sauna Sessions or 4 Aqua-Chi Foot Bath Sessions $85 ABOUT YOUR HEALTH

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What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials.

PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.

GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.

THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.

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For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’.

When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses— when we eat, when we walk, whatever we are doing.”

healing ways

Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

T

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment

Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

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ColumbiaNaturalAwakenings.com

While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repe-

darius bashar/Unsplash.com

Diving Deeper

tition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Meditative Approaches to Try Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control.

Inhale—expand up and out; exhale, let something go—tension, struggle, expectation.

Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet.

As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment.

Once you are deeply relaxed, just rest within the present environment, doing nothing.

Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

They who sing through the summer must dance in the winter. ~Italian Proverb

motok tonn/Unsplash.com

Marlaina Donato is a body-mind-spirit author and composer of visionary music.

Connect at AutumnEmbersMusic.com.

February 2021

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calendarofevents NOTE: All calendar events must be received by February 10 (for March issue) and adhere to our guidelines.

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

ALWAYS CALL AHEAD BEFORE ATTENDING EVENTS TO AVOID LATE CANCELLATIONS AND CHANGES Dowdy Rudolph Chiropractic–We are open and spacing appointments consciously. We are sanitizing our office and waiting areas throughout the day and wearing personal protective gear. Call 803-3766293 to schedule an appointment.

Jubilee Resumes Sunday Services–11am. Practicing safe distancing and wearing masks. Jubilee!

Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com.

Rooted Community Yoga Classes–Sundays, 10am–All Levels Flow with Lindsay; Mondays, 6pm–All Levels Flow with Anne; Tuesdays, 6pm– Yoga Sculpt with Aria; Wednesdays, 9:30am–Pilates with Jessica; Thursdays, 9am–All Levels Flow with Pam; Fridays, 10:30am–All Levels Flow with Anne; Saturdays, 9am–Dynamic All Levels Flow in the Park with Aria. The Rooted Community, 141 S Shandon St, Columbia. Info/cost: Call Anne Miller at 803-730-3976.

Valentine’s Meditation Special–A private class for two. Give yourself and partner or friend a gift for a lifetime of developing inner peace. Learn Primordial Sound Meditation, developed by the Chopra Center for Wellbeing, with experienced local instructor Joy Lee Connor. A buy-one-get-one-free deal for the month of February costs $395. Springhill AtONEment Center (or via Zoom), 2311 Chapin Rd, Chapin. Info: Call/text Connor at 803-447-6499 or email her at JoyLeeConnor@BellSouth.net.

SATURDAYS FEBRUARY 6, 13, 20 & 27

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.

MONDAY, FEBRUARY 8 — SUNDAY, FEBRUARY 14

Trout Tournament–7am-5:30pm. Participants can come to the park February 8-14 during business hours to enjoy some family time and catch trout!

Prizes will be given to the top three longest trout.

All ages. Cost: $5. Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info/register: 803-7721228, icrc.net.

FRIDAYS FEBRUARY 26 — MARCH 26

Addressing Your Terrain Class–5:30pm. You will learn about an integrative approach to address the dysfunctions in your body that both promote tumor growth and tumor spread. Five-week class.

Cost: $200. There is also a free introductory class being offered on 2nd Tuesdays. Registration is required. Grace Medical Group, 3025 Farrow Rd, Columbia. Info: Call Kim (Tuesday-Thursday) at 803-933-0288, ext 7.

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SATURDAY, FEBRUARY 27

Crooked Creek Indoor Yard Sale–7-11am. Clean out your garage, attic, kids’ rooms and closets, and participate as a vendor or drop by for some great bargains/treasures. Interested vendors call for details. Cost: Admission free for buyers. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info/ register: 803-345-1681, icrc.net.

SUNDAY, FEBRUARY 28

Lake Murray Bridal Show–1-5pm. Come meet wedding pros, win door prizes, take a picture at our selfie station and more! COVID-19 protocols will be in place. All ages. Cost: $7 per person (12 and up). Seven Oaks Park, 200 Leisure Ln, Columbia.

Info/tickets: 803-772-3336, icrc.net.

ongoingevents sunday

friday

Writing as a Spiritual Practice–10am-12:30pm.

Every 2nd Sunday. In building and online. Spiritual Director 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 are accepted.

Jubilee! Circle, 6729 Two Notch Rd, Columbia.

Info/register: RevCandace@JubileeCircle.com, JubileeCircle.com.

A Talk on A Course in Miracles–6:30pm. Every 2nd Friday. In building and online. Facilitator Gina Gibson continues a series of monthly talks. Q&A to follow. Free, but donations are accepted. Jubilee!

Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com.

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

Every Sunday. Study group via Zoom/phone. We read together and discuss questions, insights and experiences. Donations are accepted. Info: Call Joy Lee Connor at 803-447-6499 or email JoyLeeConnor@BellSouth.net.

Virtual Zumba–8am. Every Saturday. Join licensed Zumba instructor Shaunita Grase via Zoom. Cost: $5. Info/register: ShaunitaGrase.Zumba.com.

tuesday

Writing as a Spiritual Practice–10am-12:30pm.

Every 2nd Saturday. Workshop held in person at Jubilee and online. 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 are accepted. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info/register: 803-569-6385, RevCandace@ JubileeCircle.com, JubileeCircle.com.

Healthy at Home Facebook Live–7pm. Every Tuesday. Please join Ms Tracy for her Healthy at Home segment live on Facebook. Info: Contact Ms Tracy at 833-678-7229 or OriginalOriginshw@ gmail.com.

wednesday Debtors Anonymous–6-7pm. Every Wednesday.

In building and online. Debtors Anonymous offers hope for people whose use of unsecured debt causes problems and suffering. Find relief by working the DA recovery program based on the 12-step principles. Free, but donations are accepted. Jubilee!

Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com.

Connect with us naturally!

ColumbiaNaturalAwakenings.com

saturday Yoga in the Park–9am. Every Saturday. Join Aria in Hollywood Park, 216 S Gregg St, Columbia. Info/ cost: Call Anne Miller at 803-730-3976.

Columbia Resilience Integrated Health Community Clinic–10am-2pm. Every 1st Saturday.

CranioSacral Therapy, energy-based modalities, self-care techniques, and a simple meal are offered by trauma-trained practitioners for the relief of chronic stress and post-trauma care. Suggested donation: $15/session. First-come, first-served.

Only six participants permitted in clinic at any one time according to COVID-19 guidelines. Call for waiting times. CHI Energy Balance, 1544 Hwy 6, Gaston. Info/appointment: Call Pamila Lorentz at 803-749-1576.

Health on Digital Radio–1pm. Every Saturday.

Health, Hope and Healing digital radio broadcast.

WDRB media on iHeart Radio or TuneIn app.

Info/cost: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

naturaldirectory 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 11.

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 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.

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

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-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 25.

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 803-309-2101 or email ColaPublisher@NaturalAwakenings.com.

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 old-fashioned knowhow, 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!

COLLABORATIVE LAW LAW OFFICE OF SHANNON K. BURNETT

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

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.

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 14.

CRANIOSACRAL CHI ENERGY BALANCE

Pamila Lorentz, MSW, RN, LMBT 1544 Highway 6, Gaston 803-749-1576 ChiEnergyBalance.com

Pamila is a former hospice and home-health nurse who now provides CranioSacral Therapy (CST), energy balancing, and sound vibrational healing techniques at her clinic in Gaston

and in in-home settings. CST and sound healing are "light touch" therapies that are offered while the client is fully dressed and resting on a massage table or chair. CST has a profound positive effect in facilitating relief of conditions related to chronic stress, physical and emotional trauma, and neuromuscular and nervous system impairment.

Group sessions for sound and vibrational healing are limited to three participants due to COVID-19 guidelines. Individual home sessions are offered with restrictions. Remote energy healing sessions are scheduled according to the client’s need. Schedule appointments online at ChiEnergyBalance.com or text to 803-749-1576.

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.

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 12.

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 27.

February 2021

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AMANDA RENEA HEALTH COACHING

LOCAL RETREAT

803-673-8748 arpHealthCoaching@gmail.com AmandaReneaHealthCoaching.com

Certified holistic health coach Amanda received her training from the Institute for Integrative Nutrition. She studied more than 100 dietary theories under some of the world's top health and wellness experts. Amanda’s education has equipped her with extensive knowledge and expertise in holistic nutrition, preventive health care and innovative coaching techniques. She partners with clients looking to make lifestyle changes that produce authentic and lasting results—motivating them to focus on their set goals in order to improve their overall quality of life, energy, health, balance and happiness. Give Amanda a call to schedule a free consultation. See ad, page 14.

ORIGINAL ORIGINS HEALTH AND WELLNESS Tracy R. Jacox • 833-678-7229 OriginalOriginshw@gmail.com OriginalOriginshw.com

Ms. Tracy has over 30 years of experience in the medical field. The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plantbased lifestyle, which will improve and optimize your quality of life, health and wellness while preventing, delaying, reversing or eliminating chronic illnesses.

Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 29.

HOLISTIC FOOT CARE SWEET FEET FOOT CARE

Mona Patterson/Master Pedicurist 9153 Two Notch Rd, Ste 11-C, Columbia 803-394-4421 • SweetFeetCare.com

Columbia’s foot care service with a holistic approach. Here at Sweet Feet Foot Care, we focus on Preventive Care, Effective Pedicure Treatments and Cleanliness. With advanced knowledge and skills, we help correct disorders of the feet and lower limbs with pedicure treatments and orthotics. Services are ideal for Diabetics, Seniors and Knee- and Back-Pain Issues. Gel manicures available. Call today to learn more about our services. See ad, page 25.

Always do your best.

What you plant now, you will harvest later. ~Og Mandino

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JOY LEE CONNOR, LMT (SC#1229)

Healing Minster at Springhill AtONEment Center 803-447-6499

Retreat to the trees! Come and experience 100 beautiful acres near Chapin, South Carolina.

Joy Lee Connor invites you to bathe in the forest and “ground” in the peaceful fields of Earth.

Breathe in love, heal your mind, and nurture your spirit. We are often overwhelmed by body pains and emotions. Experience mind and body transformation while being loved, forgiven and released. Your energy field will be restored and balanced, allowing you to feel lighter and burdenfree. Joy offers instruction in reiki, Touch for Health, meditation, yoga, meridian movement, and selfcare—both online and in person. Private or small groups are available. Call Joy today!

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. In-house diagnostic labs and therapies. See ad, page 5.

SPIRITUAL ECKANKAR THE PATH OF SPIRITUAL FREEDOM

Contact Dee 803-749-2459 • ECK-SC.org Meetup.com/columbia-spiritual-seekers.com

Eckankar has suspended ALL group events worldwide due to the COVID-19 pandemic. We will update this information as changes occur on our websites listed above and in this Natural Awakenings of Columbia listing.

LIGHT IN THE DARKNESS Justin Williams 803-467-8322 Justin.Williams2@gmail.com

Justin is an intuitive counselor and energy worker who has studied spirituality for more than a decade.

Justin power cycles, overhauls and unblocks energy fields from afar to remove negativity from your life while jumpstarting your career, relationships, money and general blessings.

Justin also provides distance house cleansings to produce a peaceful home and comfortable environment tailor-made for abundance and success.

ColumbiaNaturalAwakenings.com

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 27.

VITAMINS & SUPPLEMENTS 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 and back page.

CLASSIFIEDS To place a classified listing, email content of listing to ColaPublisher@ NaturalAwakenings.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 12th of the month prior.

GROWTH OPPORTUNITY Find a New Beginning with Arbonne–8pm.

Every Sunday in February. Zoom and discover Arbonne. Start the year earning extra money while making a difference in your life and the life of others. Info: Call Sasha Davis at 803665-4352.

Writer Wanted–Natural Awakenings of Columbia is searching for a published, experienced writer. Serious inquiries only. Please contact Annette at 803-309-2101 or ColaPublisher@ NaturalAwakenings.com.

SPACE AVAILABLE Massage therapists looking for a like-minded practitioner to share space in a quiet setting on 12th Street in West Columbia. The room is $300/month and is 10×12 with a shared waiting room and two bathrooms. Serious inquiries only.

Please call Debra at 803-318-1664.

eco tip

Shoes Off!

maridav/Adobestock.com

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces.

Pollen and mold can also come into the house on shoes.

Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors.

Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths.

Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier.

Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors.

Socks or good-old-fashioned bare feet are also options.

Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold.

Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions.

Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery.

Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

February 2021

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