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Heart-Healthy Living

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Columbia Edition

ColumbiaNaturalAwakenings.com

February 2024

Columbia Edition

ColumbiaNaturalAwakenings.com

February 2024

HEALTHY LIVING HEALTHY PLANET

Publisher’s Letter

Love, Knowledge and Unicorns …

COLUMBIA EDITION Publisher Annette Carter Briggs Editor Sara Gurgen Design & Production Kristina Parella Billy Briggs Contributing Writers Odell Williams Kristi Antley Sales & Marketing Annette Carter Briggs Website Kristina Parella Billy Briggs

CONTACT US PO Box # 8371 Columbia, SC 29202 Email ColaPublisher@NaturalAwakenings.com Annette Briggs Ph: 803-309-2101 Website ColumbiaNaturalAwakenings.com

Happy National Heart month! February is here, and most of us very well know that this month, without question, has always been synonymous with the word amore. Love is the spine-tingling, thought-provoking, and, yes, even downright frustrating term that can seemingly whisk you away like a Harlequin Romance novel to another world of delight and exhilaration where unicorns roam and women can eat chocolate for breakfast, lunch and dinner with no effect at all … seriously? No, not really. Most of us that have lived a little and graduated from the school of life with love’s lumps and bumps to prove it, have come to realize that with love, heavy-lifting hard work and self-maintenance are necessary and non-negotiable. The sobering reality is that love, like achieving and maintaining a life of good health and inspired living, doesn’t just “happen.” Nothing is guaranteed.

NATIONAL TEAM

British philosopher Bertrand Russell once said: “The good life is one inspired by love and guided by knowledge.” And I feel this is a great place to introduce a little wisdom that hopefully sticks the landing on the good beam of love, life and heart-healthy living. The heart is a tough nut to crack, but it can be broken, for sure, both emotionally and physically. One must strive to live and love in balance. The heart carries deep within it the issues of life (good and bad), so taking care of this extremely vital organ is very important. How important is it for me as a woman?

Studies indicate that heart disease is the number one killer of women—more deadly than all forms of cancer combined. In America, while sadly one in 31 women die from breast cancer each year, shockingly, one in three dies of heart disease—killing approximately one woman every minute! Moreover, direct and indirect costs of heart disease total more than $320.1 billion, including health expenditures and lost productivity.

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

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These are facts that everyone should take very seriously, and not just women. The great news is that with better nutrition choices (chocolate in moderation, please), physical fitness and balanced emotional living, the heart may not be guaranteed a world of unicorns and unending weight loss (women get it), but it will have the best chance to experience the “good life” secured by great choices for many years to come! In love,

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

Annette Carter Briggs, Publisher

© 2024 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.

Columbia Edition

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Departments 6 Community News 10 Health Briefs 11 Global Briefs 12 Fit Body 13 Wise Words 14 Eco Tip 15 Conscious Eating 18 Feature Story 21 Inspiration 22 Green Living 24 Healthy Kids 26 Healing Ways 29 Calendar 30 Resource Guide

Contents 12 Homeopathy for Athletes 13 Mimi Guarneri on Treating the Heart With Love

14 Growing Hydroponic Produce at Home 15 Plant-Based Milk Alternatives 18 Oral Health Tips to Prevent Heart Disease

21 The Magic of Hugs 22 Lowering Our Battery Footprint 24 Helping America’s Kids Eat Better

26 Mindful Breathwork

February 2024

Community News

ICRC Hosts Daddy-Daughter Date Night at Crooked Creek

It’s a date for dads and daughters on Friday, February 9, and Saturday, February 10, from 6 to 9 p.m. Dads and grandfathers all across the Midlands are invited to bring their little princesses out to enjoy a special date night together hosted by the Irmo Chapin Recreation Commission (ICRC) at Crooked Creek Park, located at 1098 Old Lexington Highway, in Chapin. The date night theme is Alice in Wonderland. The evenings’ festivities will include dinner, followed by a night of fun and dancing. Attendees will receive a memory photo and a goody bag. Space is limited, and tickets must be purchased in advance. Cost: $28 per person. For more information, call 803-345-6181 or visit icrc.net/event/ daddy-daughter-date-night-5.

KMB Hosts Spotless Service Saturday in February

On Saturday, February 24, from 9 a.m. to noon, Keep the Midlands Beautiful (KMB) is hosting its Spotless Service Saturday project on Highway 378 in Lexington County. Participating volunteers will attend a short safety briefing and then will be provided project supplies. KMB will provide all necessary supplies. Preregistration is strongly suggested. The mission of Keep the Midlands Beautiful is to educate, inspire and empower citizens to improve the places where they live, work and play through litter prevention, recycling and beautification efforts.

ICRC Hosts Drive-In Movie Night at Saluda Shoals Park

On Saturday, February 17, from 6:30 to 8:30 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting a drive-in movie night at Saluda Shoals Park featuring Teenage Mutant Ninja Turtles: Mutant Mayhem. The movie will begin around 6:30 p.m., and there will be local area food trucks on-site to serve guests from 5 to 7 p.m. The movie is open to all ages. Cost: $15 (per car). Location: 6071 St. Andrews Rd., Columbia. For more information, call 803-772-1228 or visit icrc. net/event/drive-movie-night-teenagemutant-ninja-turtles-mutant-mayhem.

For more information, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

Shuckin’on the SHOALS

Ad 24.indd 1 Edition 6 NA Shuckin Columbia

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1/24/2024 10:40:49 AM

Conservation Lobby Day and Oyster Roast

Ready for some fun? On Tuesday, February 6, from 10 a.m. to 8 p.m., the S.C. Wildlife Federation (SCWF) along with the S.C. Conservation Coalition (a statewide agency alliance of more than 40 agencies) are hosting the 21st annual Lobby Day and Oyster Roast. Honored attendees and guests will start the day by strolling the S.C. State House grounds while networking, lobbying and celebrating conservation with fellow volunteers, staff and elected officials. Guests will also experience an informative session beforehand to learn more about current bills and other pertinent information. The oyster roast will be hosted later in the evening at 701 Whaley Street, in Columbia. Participants are asked to dress comfortably for a day of walking and standing. Most people will be in casual business attire. Location: 1100 Gervais St., Columbia. For more information, call 803256-0670 or visit scwf.org.

KMB Hosts Adopt-A-Highway Campaign

On Saturday, February 10, 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 about this Adopt-A-Highway campaign, including the location, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

Saluda Shoals Foundation Hosts Shuckin’ on the Shoals Benefit

Time to shuck ‘em! On Saturday, February 24, from 5 to 8 p.m., the Saluda Shoals Foundation will host its annual Shuckin’ on the Shoals fundraiser event. Hosted at Saluda Shoals Park, located at 5605 Bush River Road, in Columbia, event highlights include all-you-can-eat delicious oysters and shrimp, tasty sides, craft beer, wine, live music, and raffles and drawings for great prizes! To inquire about event and/or table sponsorships, email CBickley@icrc.net or call 803213-2035. Space is limited! Tickets must be purchased in advance by Monday, February 5. The Saluda Shoals Foundation is a nonprofit 501(c)(3) organization that serves to support and protect Saluda Shoals Park through financial support, fostering partnerships, supportive programs, and creating community awareness of the park’s exceptional outdoor recreational activities, environmental education, and cultural opportunities. Cost: $80, foundation members; $100, nonmembers; $25, ages 7-12 (age 6 and under free). For more information, call 803-772-1228 or visit icrc.net/event/shuckin-shoals-oyster-roast. See ad, opposite page.

February 2024

Community News

Palmetto Project Wild and Project Learning Tree Educator Training

On Friday, February 16, from 9 a.m. to 4 p.m., Project Wild and Project Learning Tree are hosting an educator training session at the Riverbanks Zoo Discovery Center, in Columbia. Open to the general public, the very informative workshop is designed to inspire participants to learn and utilize hands-on classroom environmental activities. As a note, workshop fees will cover the materials and session guides. Attendees are asked to either bring a sack lunch or purchase food from Riverbanks Zoo.

Space is limited, so pre-purchasing tickets and registering in advance is encouraged. Upon registering, participants can expect to receive important email updates. Cost: $50 (includes two environmental education curriculum books). Location: 500 Wildlife Pkwy., Columbia. For more information, visit scwf.org/events/2024/2/16/ project-wild-project-learning-tree-educator-training.

The Lake Murray Polar Plunge

It’s time to take the plunge! On Saturday, February 10, the Law Enforcement Torch Run officers are hosting their Lake Murray Polar Plunge at the Lake Murray Public Park, located at 1832-1834 North Lake Drive, in Lexington. Benefiting the Special Olympics of South Carolina, the event is a major fundraising effort critical in raising proceeds to help provide year-round sports training and competition for the organization’s athletes. Additionally, contributions and community support assist its athletes in leading healthier lives and having a sense of inclusion in the community. Check-in and event registration will start at 10 a.m., with a costume contest with awards taking place around 11 a.m. The actual plunge will start around 11:30 a.m. For more information, visit so-sc.org/event/lake-murray.

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The S.C. State Museum Hosts Its Accessibility Morning

On Saturday, February 10, from 9 to 11 a.m., the S.C. State Museum is hosting its accessibility morning with the presentation of Clifford. This interactive presentation provides a wonderful opportunity for families of children, teenagers, young adults and adults that would benefit from a quieter, sensory-friendly and disability-adapted experience. Attending guests that are neurodiverse, autistic or have other disabilities are welcome to participate and explore the museum exhibition galleries at an adapted pace. Sensory-friendly shows will alternate between planetarium and 4D-theater experiences. The list of modified features available includes a lowered volume, a sensory-calming room, noise-canceling headphones, wheelchairs, fidget tools, weighted lap pads, wobble cushions and more. For more information, call 803-8984921 or visit SCMuseum.org/events/ accessibility-morning-clifford.

EEASC Hosts Junk in Your Trunk Workshop

On Thursday, February 29, from 6 to 7 p.m., the Environmental Education Association of South Carolina (EEASC) is hosting its Junk in Your Trunk educational workshop at the Watershed Ecology Center, located at 8000 Valley Falls Road, in Spartanburg. EEASC staff members along with University of South Carolina Upstate representatives from the Watershed Ecology Center will share helpful and informative tips and tricks to help individuals successfully operate a science center out of the trunk of a car. A guided tour and introduction to the center’s programs is also scheduled. For more information and to register, contact Chenille Williams at 803-737-0812 or CWilliams@ors.sc.gov. Also visit eeasc.org/event-5530442.

Answering a Divine Call

Answering a divine call is a deeply personal and transformative experience, transcending traditional religious boundaries. It’s less about adhering to rigid doctrines and more about an evolving relationship with a higher consciousness, fostering personal growth, inclusivity and compassion. A divine call can be seen as an inner awakening that drives us toward self-awareness and growth. It’s a journey of breaking free from dogmatic constraints to explore a more interconnected understanding of the sacred. This path is highly individual yet universally inclusive, acknowledging various ways to connect with the divine. Responding to this call requires an openness to new ideas and experiences, embracing doubts and questions as much as beliefs and answers. It’s about finding the sacred in everyday life and recognizing the interconnectedness of all beings. Ultimately, answering a divine call is about continuous personal growth and transformation, living authentically and engaging the world with a service-oriented heart. It’s a unique journey for each of us, yet deeply connected to the collective human and universal experience. If you want to find others who live this way every day, I invite you to join us Sunday mornings at 11 a.m. for a celebration of the universal power of Spirit in our lives through meditation, music and message. Location: Unity of Columbia, 1801 Legrand Rd., Columbia. For more information, visit UnityOfTheMidlands.org. See ad, page 19.

MaxLiving West Columbia Hosts Makeover Session

Ready to make a change? On Saturday, February 10, from 9:30 a.m. to noon, MaxLiving West Columbia is hosting its Burn Fat, Restore Vitality Makeover at 604 12th Street, in West Columbia. In this powerful transformative session participants will discover the benefits of intermittent feeding and how it can unlock and activate the body’s metabolic fire, will learn the secrets to habit formation for long-term success, and discover the secret to resetting one’s insulin levels to enhance hormone function. Cost: $10. For more information, visit Eventbrite.com (search MaxLiving West Columbia).

Goodbye Junk. Hello Relief.

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February 2024

The U.S. Food and Drug Administration recently approved the first gene editing treatments for sickle cell disease. Co-developed by Vertex Pharmaceuticals and CRISPR Therapeutics, the exa-cel treatment uses new technology to modify a gene involved in red blood cell shape and function. It is too early to say whether the treatment will be permanent and without side effects, as only about 100 people have undergone the procedure, and they have been followed for less than two years.

According to the National Institutes of Health, sickle cell disease is a group of genetic disorders that affect hemoglobin, the protein that carries oxygen to the body. In sickle-cell patients, red blood cells are crescent-shaped and do not bend, instead of being disc-shaped and flexible. This anomaly can block blood flow to the body, leading to strokes, eye problems, infections, fatigue and severe pain. Until now, a bone marrow transplant was the only cure. CRISPR technology—short for clustered regularly interspaced short palindromic repeats—allows scientists to strategically modify the DNA of organisms. The exa-cel treatment involves removing a patient’s bone marrow stem cells, editing them using the CRISPR technology, destroying the untreated bone marrow and re-infusing the modified cells to replicate and repopulate the body.

CITRUS FOR HEART HEALTH

A common flavanone called hesperidin found in citrus fruit may help protect against heart disease, according to a meta-analysis of randomized controlled trials published in Current Developments in Nutrition. Researchers analyzed 12 studies involving 589 participants that examined the effects of hesperidin extracts on various outcomes, such as inflammatory markers, body mass index, insulin resistance and lipids. After accounting for variability across the groups of participants, researchers found that hesperidin significantly reduced both total cholesterol and low-density lipoprotein (LDL or “bad” cholesterol) in obese individuals under age 50 that consumed approximately 500 milligrams per day of hesperidin for more than six weeks. It also had a positive impact on inflammatory markers, insulin sensitivity and fasting blood glucose. Beneficial effects were not noted on other risk factors of heart disease, such as high-density lipoprotein (HDL or “good” cholesterol), triglycerides, body mass index and blood pressure. Hesperidin can be found in oranges, lemons, limes, tangerines and grapefruit, in whole fruit or juice form and in commercially available supplements. Consuming grapefruit might interfere with certain medications for heart disease, so patients should consult with their doctor before making any dietary changes.

SarapulSar38/CanvaPro

NEW SICKLE CELL TREATMENT APPROVED

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Health Briefs

DRUG MAY IMPROVE HEART HEALTH IN THE OBESE Anatta_Tan/Shutterstock.com

According to a study published in The New England Journal of Medicine (NEJM), semaglutide, a medication sold as Ozempic by Novo Nordisk, may be associated with heart-health improvement. For one year, the researchers followed 529 obese participants that had heart failure with ejection fraction, a condition where the heart pumps normally but is too stiff to fill properly. Half of the participants received semaglutide, and the other half received a placebo. Participants on semaglutide had almost double the heart improvement as measured by a standard heart failure questionnaire. They also experienced an average reduction of body weight of 13.3 percent (compared to a 2.5 percent reduction in the placebo group) and could walk an extra 66 feet in six minutes. In another study of semaglutide also published in NEJM, participants on the drug had a 20 percent lower risk of fatal and nonfatal heart attacks and strokes than those taking a placebo. The multi-center, double-blind, randomized trial included more than 17,600 obese participants aged 45 or older that had cardiovascular disease, but no history of diabetes. Half of the participants received the drug, while the other half were given a placebo and were followed for approximately 40 months.

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Global Briefs

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A respiratory illness with an unknown cause is affecting dogs across the United States. While respiratory infections are not uncommon, veterinarians are reporting very sick dogs with chronic coughs or pneumonia that last an unusually long time and do not respond to antibiotics. Common respiratory diagnostic testing for kennel cough has yielded mostly negative results. These cases have caused concern because they are at the severe end of the spectrum. While some deaths have been reported, they represent a small percentage of total cases. Efforts are underway to conduct widespread sampling of cases to diagnose the cause and implement a testing plan.

Dog parents are advised to contact a veterinarian if their pets exhibit symptoms such as coughing, fever, sneezing, nasal and/or eye discharge, intermittent loss of appetite and lethargy. When attending events or situations with a group of other dogs, owners are advised to ensure that theirs are properly vaccinated, have received all needed health checks and have a veterinarian available to address any health issues.

Nicky Souness

EXTINCT MOLE REDISCOVERED

A blind mole thought to have been extinct since 1936 was found in the sand dunes of South Africa, where the burrowing mammal’s habitat had been decimated by diamond mining. As reported in the journal Biodiversity and Conservation, researchers used environmental DNA (eDNA) sampling and specially trained border collies along the west coast of South Africa to find the elusive De Winton golden mole. Its name is derived from the iridescent gold appearance of its fur coat, which secretes oil to facilitate its movement through sand. Because the creatures rarely leave their burrows and can detect movement above ground through vibrations, scientists relied on eDNA, which locates an animal using skin cells, hair and excretions they shed as they move.

AMMONIA-POWERED ENGINE

While the world has focused on electric vehicles (EV) as part of a response to climate change, other technologies are being explored. Toyota and Chinese auto maker Guangzhou Automobile Group (GAC) have introduced an engine that is powered by ammonia. Similar to technology used in ships and trucks, these novel engines are said to be able to produce 161 horsepower with a 90 percent reduction in carbon emissions compared to conventional fuels. Ammonia-powered cars would likely be less expensive than EVs because they eliminate the environmental, production and disposal issues related to their batteries. Using ammonia as a fuel source does introduce challenges. It is a toxic substance that can dissolve some metals, and excessive exposure in gas or liquid form can be deadly. The slow-burning fuel has about half the energy density of gasoline, making it finicky for use in cars. When it burns, ammonia is carbon-free and produces no CO2, hydrocarbons or soot, but it could release nitrogen into the atmosphere, leading to acid rain and impaired breathing. GAC claims to have reduced nitrogen emissions by increasing the combustion pressure in the engine, so a safe and convenient infrastructure would need to be built to make its use viable. Also, the energy needed to manufacture sufficient quantities of ammonia would need to be factored into any calculation of net environmental impacts.

Frame Stock Footage/Shutterstock.com

RESPIRATORY ILLNESS IN DOGS SWEEPS THE NATION

The discovery is the result of a two-year effort by a team of scientists from the Endangered Wildlife Trust and the University of Pretoria as part of a campaign by the charity Re:wild to search for lost animal, plant and fungi species. Among their conservation efforts, Re:wild works to halt extinction and restore the world’s rarest, most threatened species. February 2024

Nux vomica can help the athlete that is irritable, on edge and needs to chill out before climbing onto the racing block. It can also help the super-competitive kid that loses a game and lambasts fellow team members about how their actions led to the loss. Nux vomica helps them become more amenable to the idea that it is not okay to yell at teammates and shift their focus away from the loss and toward enjoyment of their sport.

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Fit Body

Homeopathy for Athletes Remedies to Address Common Sports Challenges by Lauri Grossman, DC, CCH, RSHom(NA)

eing physically active is vital to good health, but accidents and injuries are bound to happen. This is where homeopathy can shine. The soccer star David Beckham used homeopathy for his broken foot before competing in the World Cup. James Ellington, the British Olympic sprinter, used homeopathy for muscle and joint pain before his competitions. Champion figure skaters Jayne Torvill and Elvis Stojko used homeopathy for their bruises. These world-class athletes recognized that homeopathic medicines speed healing and get them back in training quickly, and without troublesome side effects. Arnica, bryonia, hypericum and ruta are goto remedies for sports injuries. According to the National Institutes of Health, more than 6 million Americans and 200 million people worldwide use homeopathy on a regular basis. Evaluating sports and activity injuries has changed. The most helpful remedies may turn out to be those that are not typically 12

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thought of for sports injuries. A person’s underlying sensitivities may necessitate a different remedy, one that addresses the whole person, even when their chief complaint is a sprain, bump or bruise. At other times, athletes are looking for ways to get their mind in gear for fierce competitions and extreme training. The following remedies often prove helpful in such situations. These remedies are based on traditional homeopathic practices and have not been evaluated by the U.S. Food and Drug Administration. For dosages, consult with a local homeopath. Gelsemium sempervirens can bolster the timid athlete that reports a weak stomach, a jittery feeling and weak knees before the starting gun goes off. It can restore their calm and equilibrium. This remedy can ease performance anxiety in other settings as well; it’s a favorite of actors and musicians to relieve stage fright, and executives choose it to calm nerves before major business deals.

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Aurum metallicum is suited to the intense, idealistic competitor that sets impossibly high goals. From their perspective, it is their duty to win and become depressed if their team does not win. These people, young and old, are hard on themselves. Aurum metallicum can help soften the perspective on winning or losing and shift the mood away from depression. This remedy is also known for its ability to heal headaches that come on after experiencing loss or failure. Natrum sulphuricum can help the athlete that becomes seriously depressed after sustaining a head injury in football, field hockey or other contact sport. It can also help with other types of mood changes after head injuries, as well as troubling physical symptoms. Magnesia phosphorica, which is made from magnesium and phosphorus, can help alleviate cramps and muscle spasms that would be improved by heat, such as those earned after a hard workout or challenging day on the golf course. It also offers temporary relief of menstrual cramps. Cuprum metallicum is another approach to managing sudden cramps, especially those in the limbs, hands and feet. Arnica, which is made from a type of mountain daisy, assists the athlete and weekend warrior to relieve muscle aches and stiffness, swelling and discoloration from bruises. It is also available in topical gel, cream and ointment forms that may be applied to the affected area. Lauri Grossman is a chiropractor and certified homeopath in New York City. She has been practicing, teaching and presenting on homeopathy for more than 40 years, and she serves as president of the board of directors for the National Center for Homeopathy, a leader in homeopathic education for 50 years.

Wise Words

Mimi Guarneri on Treating the Heart With Love by Sandra Yeyati

What is holistic cardiology?

MimiGuarneriMD.com

It’s about treating the whole person—body, mind, emotions and spirit. If you have a tree with sick fruit on it, you can keep cutting off the branches, or you can ask, what does the tree need? Does it need more sunlight or water? How is the soil? Does it have minerals?

fter graduating first in her class at The State University of New York Medical Center, Dr. Mimi Guarneri began her career at Scripps Clinic, in San Diego, as an attending physician in interventional cardiology, where she placed thousands of coronary stents. Recognizing the need for more comprehensive and holistic approaches, she founded the Scripps Center for Integrative Medicine and served as medical director for 15 years, combining state-of-the-art cardiac imaging technology with lifestyle programs and alternative therapies like acupuncture, healing touch, meditation and yoga to diagnose, prevent and treat cardiovascular disease. Guarneri is board certified in cardiovascular disease, internal medicine, nuclear cardiology and integrative holistic medicine. She is a founder and president of The Academy of Integrative Health and Medicine; co-founder and medical director of Guarneri Integrative Health, in La Jolla, California; and a clinical associate professor at University of California, San Diego. In 2012, The Institute for Functional Medicine honored her with the Linus Pauling Functional Medicine Lifetime Achievement Award. Guarneri is the author of The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing and 108 Pearls to Awaken Your Healing Potential.

With patients, the question we should be asking is why does someone have diabetes, high blood pressure or heart disease? And then you ask, what is the soil of a human life made of? That soil is made of micro and macro nutrients, physical activity, having a purpose in life, joy and a good night’s sleep. At our center we call these the pearls of health.

How do you diagnose people by listening to their stories?

We know through research that relationships between patients and physicians affect outcome. People who bond with their physicians have lower cholesterol or blood sugar levels because they’re more likely to be compliant with medications. We also know that events don’t happen in isolation. When people have major, life-changing events—death of a spouse or child, divorce—all of a sudden, they start having cancer, sudden death and heart attacks. So, when I look at someone that had a heart attack, I don’t just want to know about their symptoms the day of the attack. I also want to know what was going on six months before, because that’s where you find the story. “I’ve been under stress. I lost my job. I lost my house. My wife told me they wanted a divorce.” This is where you start to get the stories that add up to the ultimate cardiovascular event.

How do you translate that inquiry into the healing journey?

Everyone needs something different at a different point in their life. Some people

need to change what they’re eating or start walking, but then you have to look at why they’re not taking care of their physical body. Depressed people say, “I have 20 friends in this pack of cigarettes.” They don’t say, “Let me eat Brussels sprouts and take a walk.” I have to deal with the underlying issue, which could be things like depression, stress or loneliness. I also want to know my patient’s spirituality, because if they believe in a higher power, we can tap into that to give them strength and help transform what’s going on.

What tools do you have in your integrative medical arsenal?

The whole framework of integrative medicine is to understand and use the wisdom of other global healing traditions. For a patient with back pain, I may use healing touch, acupuncture, massage and medication. I may send somebody who is stressed to transcendental meditation training. I may pull from Ayurveda to help people with digestive issues. The most important thing is looking at your life and finding joy, meaning, purpose, looking at where you can serve, where you can connect. This is the piece that is missing in many people’s lives. Also, look at where you are holding onto anger. Have you done your forgiveness work? How can you begin to practice gratitude?

Why do you say that patients are motivated not by fear but by caring?

They’re motivated by love. Love is the secret ingredient. People will do everything for three months after a heart attack because they’re terrified, and then they go back to their old ways. They start to gain weight because they never did the deep work to look at what got them there in the first place. A perfect example is one of my heart patients who came in with a walker. She said she had sciatica, and immediately we gave her a shot for her pain. We also did some acupuncture. I got a beautiful message from her the next day, which made no mention of the shot or the acupuncture. Instead, she said, “I felt so much better from the second you gave me a hug.” It’s that kind of connection that makes all the difference. Sandra Yeyati is national editor of Natural Awakenings. February 2024

Eco Tip

Growing Hydroponic Produce at Home H SIMPLE AND COSTEFFECTIVE TECHNIQUES

For do-it-yourselfers, free, detailed plans and videos for creating a system are available online without spending a fortune. Complete systems can also be purchased and assembled at home. There are several different types of hydroponic systems. The right one will depend on the space it will occupy, the types of plants grown and the cost. Several systems have common components such as a reservoir to hold the water and nutrient solution, net pots to suspend the plants, growing media, and an air pump and air stones to supply oxygen to the plants. Systems that move the nutrient solution also require a water pump. Here are examples of the types of systems for home use.

the nutrient solution. DWC is a low-cost, low-maintenance system. Like the wicking system, DWC is not for large plants.

Nutrient Film: This technique delivers a constant thin film of nutrients and water to the roots, which are not submerged. The nutrient film technique ensures that the roots don’t suffocate, a risk with DWC. Vigilance is required to ensure that the roots do not overgrow and clog the channels. This is a great system for a green house. Ebb and Flow: Also called the flood and drain system, it works by flooding a grow bed with a nutrient solution from the reservoir. Gravity is used to slowly drain the solution from the grow bed and back into the reservoir. A timer is used to allow time for the roots to dry and oxygenate before being flooded again. This system can accommodate a large variety of fruits and vegetables. Aeroponics: This system suspends plants in the air and the roots are misted with the

Wicking Systems: Most beginners start with a passive hydroponic system that relies on a wick to bring the nutrient solution to the growing medium and the plant roots. A wicking system is best for smaller plants like lettuce, mint and basil. They are the easiest to set up and maintain, take up the least space and are the least expensive. Deep Water Culture (DWC): In this type of system, the plants are suspended over the reservoir and the roots are submerged in

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nutrient solution. An aeroponics system is enclosed in frameworks or towers. Because the roots hang naked, the plants take in extra oxygen, accelerating their growth. This type of system uses less water than any other system, and their vertical structure permits them to be used in small spaces. However, aeroponics have the highest initial cost and are more challenging for the do-it-yourselfer. Aeroponics systems require more maintenance and attention than other home systems.

ADDITIONAL CONSIDERATIONS

Begin with sterile seedlings or cuttings, as plants that have been in contact with soil can introduce harmful microbes into the hydroponic system. Use distilled or bottled water to reduce the risk of high levels of chlorine or other chemicals that can harm plants. Lastly, monitor the pH levels to ensure proper nutrient uptake by the plants.

Yang Zhen Siang/Shutterstock.com

ydroponics is a method of gardening that does not use soil. The technique has been around since the Hanging Gardens of Babylon and the Aztec floating gardens. It is a fun, easy and eco-friendly way to grow fresh produce all year round.

Conscious Eating

Gen Z and 49 percent of Millennials prefer plant-based milk to cow’s milk.”

Plant-Based Milk Alternatives

Like many other plant-based companies, Oatly has expressed a commitment to creating lasting environmental change. “With roughly one-third of global greenhouse gas emissions coming from the food system, and about half of those emissions coming from the livestock or the animal-based sector, the greatest impact we at Oatly can have as a company is to convert people from dairy milk to oat milk. Our research shows that Oatly Barista sold in the U.S. has a 46 percent lower climate impact than comparable cow’s milk, supporting our larger mission to make it easy for people to eat better and live healthier lives without recklessly taxing the planet’s resources in the process,” explains Hoxie.

Benefits for People and the Planet

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by Carrie Jackson

hile plant-based milks have been around for centuries, they have historically played second fiddle to other dairy alternatives, but not anymore. As people are becoming more conscious of the impact their food choices have on their health and the planet, plant-based milk has turned into a mainstay in most grocery stores. Touting sustainability benefits, a creamy texture and pleasing flavors, soy, oat, almond, cashew and even macadamia nut milks are having their moment. According to the Good Food Institute, 41 percent of American households purchased plant-based milk in 2022. Most major milk brands, such as Nestlé, are offering plantbased alternatives, while specialty companies like Elmhurst 1925 and Eden Foods are continually expanding their selection. “Plant-based dairy is now more than 15 percent of the milk industry,” says Elysabeth Alfano, co-founder and CEO of VegTech Invest, a firm that manages the first exchange-traded fund dedicated to plant-based companies. “This is driven by the quality of the products, including oat, almond, soy, pea and hemp

milks as proven options. With 65 percent of people worldwide and more than 80 percent of African Americans and more than 90 percent of Asian Americans being lactose intolerant, plant-based milk is a great alternative.” When selecting beverage options, many consumers also weigh a company’s ethical choices. Alfano predicts the beginning of the end of traditional factory farming, saying, “People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices.” Leah Hoxie, senior vice president of innovation at Oatly North America, observes, “People opt for nondairy milk for a variety of reasons that are usually personal and nuanced. These can include allergies, nutrition, ethical and environmental concerns, and, of course, taste. Oatly makes nondairy milk alternatives that have the same creamy taste, frothy feel and functionality as cow’s milk while also generally having a lower climate impact. We’re also seeing generational differences in milk preferences, with a recent Oatly flash poll finding that 54 percent of

While plant-based milk alternatives may tout health benefits, the specific ingredients and processing methods play a role in their nutritional value. Just because something is plant-based doesn’t automatically make it healthier. “There are misconceptions that either nondairy milks are automatically less healthy than cow milk or that they are inherently more nutritious, but the truth is it depends on what’s in the milk,” says Taylor Wolfram, a registered dietitian who specializes in vegan nutrition. Plant-based dairy alternatives have differing nutritional advantages, and it is best for consumers to make their own comparison. “Soy and pea milk—the protein superstars of plant milks—contain some fat and, when fortified, are an excellent source of calcium and vitamin D,” Wolfram explains. “Hemp has a little less protein, and oat and almond milks are very low in protein. Hemp milk is rich in ALA [alpha-linolenic acid, a type of omega-3 fatty acid found in plants]. Nondairy milks may or may not contain added sugars and fats or be fortified, so it is best to check the nutrition facts panel to see what levels of nutrients each specific product contains.” Ultimately, the best plant-based dairy may be the one we love to consume. “Enjoyment and taste are highly subjective experiences,” Wolfram says. “I encourage folks to try different options and find what they like.” Carrie Jackson is an Illinois-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com. February 2024

Conscious Eating CHEF AJ’S POPEYE’S PERFECTION

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YIELD: 2 SERVINGS 1 cup water or unsweetened nondairy milk 12 oz baby organic spinach 1 small shallot

1 large date (or more to taste), soaked 1 cup ripe avocado 2 Tbsp fresh lemon juice

3 oz oil-free, salt-free sundried tomatoes Hemp seeds for garnish

Place the water or nondairy milk and the sun-dried tomatoes in a high-powered blender and process until dissolved. Add the spinach, shallot and date and process again until smooth. Add the avocado and lemon juice and blend briefly until smooth. Sprinkle with hemp seeds, if desired. Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ, ©2022 by BPC.

CHEF AJ’S CARAMEL BLONDIES YIELD: 16-20 COOKIES

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8 oz pitted dates 8 oz unsweetened nondairy milk 3 tsp vanilla powder, divided 2 cups white sweet potato flesh 1½ cups rolled oats

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½ cup millet, ground into flour 1 tsp cinnamon 2 cups mashed banana (approximately 3 bananas) Reduced-fat shredded coconut

Soak the dates in the nondairy milk for several hours or overnight so they are very soft. Create a paste by placing the dates, soaking liquid and 1 teaspoon of vanilla powder into a food processor fitted with the “S” blade, and processing until smooth. Remove ¾ cup of the date paste and place in the refrigerator to chill; this will be the frosting. Preheat the oven to 350° F. Place the remaining ingredients, including 2 teaspoons of vanilla powder, into the food processor with the remaining date paste, and process until smooth. Pour the batter into a 9-inch square silicone baking pan and bake for 30 to 40 minutes (a shorter baking time will produce a moister blondie). Turn the oven off and allow the pan to cool in the oven. Once the blondies are completely cool, frost with the chilled frosting. Sprinkling the cookies with reduced-fat shredded coconut is optional. Chill and cut into bars. Chef ’s Notes: White sweet potatoes are also called Hannah or Jersey yams. Japanese or Murasaki sweet potatoes, which have a purple skin and white flesh, could be used as a substitute. Orange and purple sweet potatoes are not recommended for this recipe. Millet helps mitigate the gummy texture of oats. Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ, ©2022 by BPC.

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NO-BAKE PUMPKIN DAIRY-FREE CHEESECAKE YIELD: 6 TO 8 SERVINGS

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1 packet (sleeve) graham crackers, finely ground 4 Tbsp coconut oil, gently warmed 16 oz nondairy cream cheese, room temperature

1 cup powdered sugar ⅓ cup pumpkin puree 1 Tbsp pumpkin pie spice ½ tsp salt

In the food processor, grind the graham crackers until they are as fine as possible. Add the coconut oil and pulse to combine. Transfer the mixture to an 8-inch springform pan and firmly press into an even layer, bringing the mixture about 1 inch up the sides of the pan. Transfer to the fridge to chill while making the filling. In a mixer with a paddle attachment, or using a hand beater, mix the nondairy cream cheese, powdered sugar, pumpkin puree, pumpkin pie spice and salt until smooth and uniform. Pour into the prepared crust and smooth into an even layer. Transfer to the fridge and chill for 3 hours, or overnight. When ready to serve, remove the outer ring of the springform pan. Slice and enjoy. Recipe courtesy of Caroline Schiff, a James Beard-nominated executive pastry chef.

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February 2024

Feature Story

Oral Health Tips to Prevent Heart Disease How Regular Trips to the Dentist Can Save a Life by Steven Masley, M.D., FAHA, FACN, CNS

Other powerful precautions relate to oral health. Left untreated, gum disease and sleep apnea have the potential to cause dire cardiovascular consequences. The good news is that treatments are available to decrease and often eradicate their threat.

GUM DISEASE AND THE HEART

Although blood pressure and cholesterol are considered major risk factors for heart disease, there is another culprit that should not be ignored: inflammation. While arterial

According to the National Institutes of Health, gum disease affects 47 percent of adults aged 30 or older and 70 percent of adults by age 65. Bleeding gums are telltale signs of gingivitis, which can promote the growth of disease-causing bacteria and produce substantial, body-wide inflammation. A 2021 study published in Scientific Reports evaluated the effect that oral health problems had on all-cause, cardiovascular disease and respiratory mortality. Scientists followed almost 3,000 white and African American men and women aged 70 to 79, as well as just over 7,700 British men aged 40 to 59 for nine and 15 years, respectively. Researchers reported that periodontal disease was associated with increased cardiovascular mortality in the American group, a finding that was consistent with a similar study of older people in Taiwan. The scientists also noted that tooth loss and cumulative oral health problems correlated with higher all-cause mortality and higher respiratory mortality, while dry mouth appeared to be related to only all-cause mortality.

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eart disease is the leading cause of death in the United States, and, despite public opinion, it is just as deadly for women as it is for men. The illness was responsible for a staggering one in every four male deaths and one in every five female deaths in 2021, according to the U.S. Centers for Disease Control and Prevention. And yet, it is preventable 90 percent of the time with the right lifestyle choices, such as saying goodbye to cigarettes, eating a healthy diet, exercising regularly, reducing alcohol intake and keeping stress at bay.

inflammation may be the vascular response to harmful assaults such as infections or injuries, it can also arise when there is an imbalance in the gut microbiome or inflammation of the gums—also known as periodontal disease.

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A 2012 study published in Kardiologia Polska of people with diabetes and periodontal disease showed that gum inflammation was highly correlated with increasing arterial plaque, as well as increases in markers of inflammation and blood pressure levels, suggesting a significant connection between periodontal disease and an increased risk of atherosclerosis. Another study published in 2013 in the Journal of the American Heart Association followed more than 400 subjects over three years and found that greater gum inflammation and higher growth of pathological bacterial species in the gums were strongly associated with increased growth of arterial plaque. The researchers concluded that an improvement in periodontal status was associated with less progression in carotid atherosclerosis, thereby emphasizing the importance of gum care as a possible preventive health measure.

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PREVENTING GUM INFLAMMATION

In addition to a healthy diet, exercise and stress management, taking measures to improve dental hygiene will go a long way toward reducing the risk of heart disease. A dental hygienist can easily identify gingivitis and probe for deep gum pockets—an indication of periodontal disease—while a simple saliva test can determine the presence of disease-causing gum species. The following measures are recommended: February 2024

• Brush teeth for two minutes twice daily, ideally with an electric toothbrush.

diminishing the airway, and as we age, tissues in the neck become softer and sag.

• Floss and use a Waterpik every day.

The symptoms for sleep apnea include excessive daytime sleepiness, loud snoring, noticeable stops in breathing at night, awakening with a dry mouth and morning headaches. These symptoms should prompt a discussion with a physician or dentist to schedule an overnight sleep test to confirm a diagnosis—either in a sleep laboratory or at home, depending on the degree of symptoms.

• Visit the dental hygienist two to four times per year for a thorough cleaning. • Have the dentist measure gum-pocket depth to check for inflammation. • Especially for those with gum disease, have saliva tested for bad bacteria at least annually.

SLEEP APNEA

Considered and treated as an oral health issue, sleep apnea increases the risk for heart disease. According to the American Medical Association, approximately 30 million Americans experience sleep apnea, but only 6 million are diagnosed with the condition where breathing and air flow repeatedly stops and starts. People that suffer from this ailment are more likely to experience abnormal heart rhythms, hypertension, heart attacks, strokes and diabetes, the Mayo Clinic cautions. Sleep apnea gradually worsens over time. As the airway increasingly fails to deliver air to the lungs, oxygen levels drop, causing adverse impacts on the heart and brain. Three factors decrease airflow: weight gain, aging and, for some people, genetics. When a person puts on extra weight, their neck thickens,

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The mainstay of treatment for those with sleep apnea is a continuous positive airway pressure (CPAP) device worn over the nose or mouth to maintain pressure in the airway, keeping it open during sleep. Alternatively, a dentist can fit a patient with a mandibular device to help open the airway. The implement looks like a mouthguard that pushes the jaw forward to make the airway larger and improve airflow at night. Another technique is to tape a patient’s mouth shut while sleeping to force breathing through the nose. Continuous nose breathing helps promote nitric oxide in the bloodstream, which induces the relaxation and dilation of blood vessels and airways. Duct tape or another household tape should not be used for this, as there are specially designed, hypoallergenic strips that are shaped to sit directly on the lips. Some have a small vent that allows for a little mouth breathing.

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In a small study published in JAMA Otolaryngology–Head & Neck Surgery, mouth taping led to significantly less snoring and fewer instances of lapsed breathing in 30 patients with mild sleep apnea. After starting a chosen therapy, the overnight sleep test should be repeated to confirm that the airway is open and adequate oxygenation levels are being maintained. Additional tips to reduce sleep apnea include: • Lose weight. According to the Sleep Foundation, a loss of 5 to 10 percent of total weight improves obstructive sleep apnea by 38 percent, and weight loss of more than 10 percent results in a nearly 49 percent improvement. • Avoid alcohol and sleeping medications before bedtime, which suppress breathing and cause the airway to sag. • Change from back-sleeping to side-sleeping. More than 50 percent of people with sleep apnea find that their symptoms worsen when they sleep on their backs. Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida, chief medical director of KnoWEwell and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Connect at DrMasley.com.

Inspiration

The Magic of Hugs by Marlaina Donato

During a hug, preferably the 20-second variety, we can experience a drop in anxiety, thanks to a decrease in the stress hormone cortisol and a friendly burst of the bonding hormone oxytocin. Hugging our spouse, a friend or someone after church can ward off the common cold while helping us feel less alone in a big world. Hugging is a language unto itself, showing others that they matter. Too often, we postpone physical contact, rushing out the door on the way to work. Couples sometimes reserve embraces only as a prelude to intimacy. Children can be deprived of hugs because of generational and cultural reservation. In the end, most of us don’t have enough healthy, non-sexual touch, which can contribute to loneliness, depression and feelings of separateness. Whether we are born huggers or hug-phobic and warming up to the practice, lifting our arms to express affection or support another person can prove that there are safe places indeed.

Here are a few suggestions to add hugs to the day. • Compose “hug certificates” and put them in someone’s birthday card to use throughout the year. • Hug a pillow when alone and surrender to the safe-place feeling. • Give a child a hug before and after school, after a job well done or just because. • Schedule two hugs a day with a partner and make sure they each are at least 20 seconds in duration. • To respect possible past trauma around touch, ask someone if it’s okay to give them a hug. Marlaina Donato is a visionary artist, composer and author of several books. Connect at BluefireStudio.art.

August de Richelieu/Canva Pro

hrough the ages, various substances and lifestyle changes have been touted as panaceas, but even in our modern world there is one unexpected soul-elixir that might rival the others—the human hug. Virginia Satir, a pioneer in family therapy, is famous for saying, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.” Even hugging a pet or stuffed animal can lower blood pressure, take the edge off pain and curb the effects of certain pro-inflammatory cytokines.

February 2024

Green Living

Lowering Our Battery Footprint A Look at Personal Strategies and Emerging Technologies

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by Kelcie Ottoes Although alkaline batteries may legally be thrown out in the regular trash because they fall below federal hazardous waste standards, conscientious citizens recycle them when that option is available, as they contain dangerous elements, including lead. Button cell batteries used in watches and garage door openers contain tiny amounts of mercury and should be recycled. Rechargeable batteries should be taken to a local recycling facility that specializes in batteries.

mericans love their disposable batteries. Every year, they buy and discard about 3 billion of these small-sized power sources that keep cellphones, flashlights, toys and computer accessories running. Lithium-ion and alkaline batteries dominate the market due to their efficiency and versatility. While single-use batteries significantly tax the environment, advancements in production, lifespan and recycling can lead to a greener future. It isn’t easy to create batteries. For one thing, minerals must be extracted from the Earth. Lithium-rich brine is pumped into evaporation ponds, and after the water evaporates, the concentrated brine is processed to harvest the metal. This practice can lead to the contamination of local ecosystems and water basins, toxic emissions and respiratory issues for people living nearby. While sending any item to a landfill is problematic, batteries are especially complicated because they are made with toxic elements such as cadmium, lead, nickel and electrolytes, as well as other chemicals, all of which can leach into the soil and water system. In addition, lithium can ignite and release chemicals into the air. According to Heal The Planet, Americans create 180,000 tons of hazardous waste from batteries annually, including 86,000 tons from alkaline batteries and 160 million cellphone batteries. 22

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“Sustainability is everything for battery manufacturers, despite what a lot of people think,” says Chris Groves, manager at Groves Batteries and the proprietor of TITAN Lithium. “Recycling is imperative to a sustainable market, as recycled materials can be put back into production chains at a lower cost.” A broad-ranging solution is a circular battery economy: a model of production and consumption that extends the life of a battery and its components as long as possible by sharing, leasing, reusing, repairing, refurbishing and recycling its materials.

ELECTRONIC VEHICLE REVOLUTION

Fourteen percent of new cars sold in 2022 were electric, up from less than 5 percent in 2020. By 2030 there will be between 145 and 230 million electric vehicles (EV) on the road. The federal government requires manufacturers to warranty that EV batteries will maintain at least 70 percent capacity for a minimum of eight years or 100,000 miles. Because EVs are relatively new, the average life expectancy of their batteries is not yet known. However, each time an EV battery is charged and discharged, it loses some capacity and eventually will need to be replaced. Recycling old EV batteries will help keep up with demand and reduce their environmental impact. A report from the International Energy Agency estimates that by 2040, recycled quantities of copper, lithium, nickel and cobalt from spent EV batteries could reduce supply requirements for these minerals by about 10 percent. Most retired EV batteries still have some storage and energy capabilities, even if they are not at their original power levels. Alternative uses for old batteries are being explored, including solar power storage, energy for streetlights or as backup generators in homes. One

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Disposable Batteries: Turn off devices and remove the batteries when they are not in use. Store batteries so they are not in contact with each other in a place that is below 72°F, but above freezing. Do not toss them out at the expiration date; this is when power starts to decline, but the battery is still usable. To recycle, batteries may be taken to a participating home-improvement store. Find nearby drop-off locations at Call2Recycle.org/locator or Earth911.com. Rechargeable Batteries: Do not leave rechargeable batteries plugged in all the time and do not allow them to drain their power to zero. Power down devices to avoid extra use. On cellphones, turn off the location mode and use the lower-power mode and dim-light settings.

Cavan Images /CanvaPro

Kelcie Ottoes is a writer for sustainable businesses and frequent contributor to Natural Awakenings.

study in Nature Communications predicts that short-term power grid storage demand could be met by 2030 across most regions using old EV batteries.

ADVANCES IN BATTERY TECHNOLOGY

Solutions for more sustainable batteries are being explored. “New chemistries are focused on using non-rare earth materials like sodium or sulfur, which we have in abundance and are a lot less damaging than lithium mines to extract,” says Groves. Iron-air batteries are currently being developed as energy storage. They are ten times cheaper than lithium batteries and use iron, one of Earth’s most abundant resources. Lithium manganese iron phosphate batteries could be the only battery a car will ever need. They have a range of more than 600 miles on a single charge and a potential 2.4-million-mile lifetime. Solid-state batteries use lithium, but they generate more power and can take up to seven times more charges in their lifetime without the risk of explosion.

TIPS FOR BATTERY CARE AND RECYCLING

Everyone can help make the most of their batteries with a few simple practices. February 2024

Prompted by perceived needed changes in childhood nutrition, the private sector is stepping up to improve the ways we teach and feed our youngest, hoping to raise healthier future generations. Here are three examples.

Healthy Kids

Helping America’s Kids Eat Better

PUTTING NUTRITION FIRST

Former First Lady Michelle Obama launched the “Let’s Move!” national campaign in 2010 to reduce childhood obesity and teach children and their caregivers how to create healthier eating habits and lifestyles, and her work didn’t end when she left the White House. In May 2023, she helped launch PLEZi Nutrition, a food and beverage company for children with a stated mission “to be a driver of change, creating higher standards for how we make and market food and beverages for our kids, leading with nutrition, taste and truth.”

How Three Women are Leading the Movement

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by Megy Karydes

ccording to the U.S. Centers for Disease Control and Prevention, nearly half of children aged 1 to 5 have not eaten a vegetable today. Each week, nearly one in three won’t eat a piece of fruit, and more than half will have had at least one sugar-sweetened beverage. Kids consume 66 grams of sugar per day—that is a whopping 53 pounds of added sugar a year, according to the American Heart Association. The foods and drinks kids consume have tremendous impact on their overall health, and these statistics suggest that many parents and guardians need to do a better job of steering their offspring toward more nutritious options. Mounting scientific evidence reveals that a healthy lifestyle from infancy to adulthood helps people maintain good health and reduce the risk of chronic diseases. Many youngsters today don’t eat enough nutritious meals, playing a major role in how they perform in school, according to a study published in Journal of School Health. 24

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“I’ve learned that on this issue, if you want to change the game, you can’t just work from the outside. You’ve got to get inside—you’ve got to find ways to change the food and beverage industry itself,” Obama said at The Wall Street Journal’s Future of Everything Festival. “I’m proud to announce the national launch of a company designed not just to provide better products, but to jumpstart a race to the top that will transform the entire food industry.”

TEACHING HEALTHY EATING IN SCHOOLS

In 2009, Jyl Steinback created the national nonprofit Shape Up US to provide teachers, children, parents and communities with the tools they need to adopt healthy, lifelong habits. Rather than trying to impact school lunch programs that are notoriously difficult to change, the author and co-author of multiple books, including Think Outside the Lunchbox Cookbook, brings her nutritional curriculum into classrooms. She created five booklets with hands-on activities that support sustainable living and plant-based nutrition, as well as the Hip Hop Healthy Heart Program for Children that focuses on cardiovascular health. Since 2009, her programs have been used in 34 states, reaching more than 100,000 children.

Steinback believes in the power of early education. “If you start with K [kindergarten] through sixth grade, you’re planting that seed,” she explains, adding that children are naturally curious and willing to try new things as long as they’re involved in the decision-making process. One way she coaxes kids to make better choices is by prompting them to go grocery shopping with their parents and pick a food they’ve never eaten before.

MODELING HEALTHY BEHAVIOR

“We have this belief that we can feed children anything,” says public health nurse Meryl Fury, the president and CEO of Plant Based Nutrition Movement. “People will say, ‘Let them be kids; let them eat donuts; let them eat Pop Tarts.’ We feed them mac and cheese and chicken nuggets, and we think it’s fine, but our data shows that children have increasing rates of obesity, high blood pressure and Type 2 diabetes. These are things that never occurred in children before, and it’s very much connected to our lifestyle.” Fury recommends that parents and teachers model better behavior and improve the school food culture in general. Instead of using candy as rewards in the classroom, other incentives can be offered such as stickers, pencils or other non-food treats. She reminds parents and teachers that some children might have attention deficit disorder or other challenges that relate to impulse control or self-regulation, and high-sugar or highly processed foods and dyes are not good for them, or anyone. If children initially resist trying new foods, Fury encourages adults not to give up. “Boil it, mash it, sauté it, simmer it, roast it, serve it raw, serve it with sauce or serve it as a dip,” she suggests. It can take one to two dozen times of exposing a child to a new food before they’re even willing to try it, but the healthy benefits could be lifelong. Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress: Scientifically Proven Ways to Relieve Anxiety and Boost Your Mental Health Using Your Five Senses.

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Healing Ways

Mindful Breathwork Managing Stress and Heart Health Jordi Calvera /CanvaPro

by Sheila Julson

he sympathetic and parasympathetic nervous systems are key partners in regulating heart rate, stress levels and breathing. Stressors such as traffic jams, work deadlines, financial limitations and family conflicts can disrupt this synchronized partnership and lead not just to emotional anguish, but also to high blood pressure, inflammation and increased cardiovascular events. An inquiry into how breathing relates to the nervous system begins with the vagus nerve, the largest highway within the parasympathetic nervous system. The vagus nerve runs from the brain and through the body, down to the gastrointestinal system. “It is the most complex of the cranial nerves and regulates heart rate and the body’s stress response,” says Poonacha Machaiah, CEO of The Chopra Foundation. Machaiah suggests breathwork as an effective mind-body practice to balance the nervous system and instill calm. It can serve as 26

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a pillar, along with nourishment, movement, restful sleep and connection with community and nature, toward maintaining homeostasis in the body. “Breathing is free medicine,” he asserts. “It is your anchor, and every breathwork technique starts with observing your breath and connecting with yourself and your body.”

nervous system is calming, which helps bring the body into balance.”

Stress or anxiousness sends the sympathetic nervous system into overdrive, affirms Meena Malhotra, M.D., a functional medicine practitioner and founder of Chicago-based Heal n Cure integrative clinic. The goal of breathwork, a catchall term for a variety of breathing practices, is to balance the autonomic nervous system. Many breathing techniques involve holding the breath, which stimulates the vagus nerve.

Just like how there are various types of yoga to achieve different goals, the same holds true for breathwork. “There’s something for everyone,” notes Sandy Abrams, the Los-Angeles-based founder of The C.E.Om and author of Breathe to Succeed: Increase Workplace Productivity, Creativity, and Clarity Through the Power of Mindfulness. “Breathwork is the love language of the nervous system. Being in a state of frequent, chronic stress—even low-grade—makes it difficult to enjoy any experience. Breathwork can calm, balance or boost the nervous system. Simply by breathing in ways that calm the nervous system, you can immediately shift from stressed to calm.”

“Deep breathing is the best way to stretch and stimulate the vagus nerve,” Malhotra explains. “When the vagus nerve is stimulated, the parasympathetic nervous system is activated. Stimulating the parasympathetic

Abrams recommends simple breathing practices that don’t take a lot of time. “The nervous system can become more balanced and relaxed with even just one slow, light, nourishing breath,” she remarks. For beginners,

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she suggests shifting from shallow, rapid chest breaths, which can induce stress, to deeper ones that activate the diaphragm. “It helps to place one hand on the belly and feel the expansion outward as you inhale for about six seconds, tracing the breath up to the chest and then slowly exhaling for six seconds.” The popular “four-seven-eight” method involves inhaling for a count of four, holding the breath for a count of seven and exhaling for a count of eight. “Four-seven-eight is a very effective stress reduction tool,” Malhotra says. “I suggest that everyone do it while stuck in traffic or while that hourglass cursor on the laptop is spinning. Instead of checking your email or fidgeting with your phone, do a breathing exercise.” Other techniques may employ longer or shorter counts, but Abrams notes that there is no need to obsess over counting—just go by feeling. “Relaxation comes with extended exhales that are about twice as long as the inhale,” she asserts. Abrams also uses the “bumblebee” technique, which increases nitric oxide to the nasal cavity. Simply inhale lightly and deeply through the nose and during the entire exhale, make a humming sound. The hum can

be amplified by gently closing the ears. The kid-friendly “lion’s breath” helps release stagnant energy. “Close your eyes and inhale through your nose. During the exhale, open your eyes wide, stick out your tongue and shake your hands. Hiss like a fierce lion,” Abrams advises. “Adding movement feels good and makes everybody laugh; laughter is breath, too.” Parents can use the lion’s breath to calm rowdy children in the car or while shopping. It can also help children learn to control their emotions. Abrams notes that her breathwork techniques are for relaxation and balancing the nervous system; those with contraindications should consult a physician. Malhotra adds that there are other ways besides breathwork to stimulate the vagus nerve, but some are not safe to do at home and should be done only under the guidance of a medical doctor. “These breath tools are free and accessible to anyone,” Abrams says. “They can be used in so many different ways, at different times. I encourage everyone to play around with their curiosity about these different breath tools.” Sheila Julson is a freelance writer and frequent contributor to Natural Awakenings.

February 2024

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Calendar of Events To place a calendar/ongoing/classified event, email content to ColaPublisher@NaturalAwakenings.com. Entries must adhere to our guidelines and be submitted by February 12 (for March issue). Costs $20 for 35 words each month. Call ahead before attending events to avoid any cancellations or changes. Dowdy Rudolph Chiropractic–We are consciously scheduling appointments. We are sanitizing our office and waiting areas throughout the day and wearing personal protective gear. Call 803-376-6293 to schedule an appointment.

FRIDAY, FEBRUARY 2 Professional Bluethumb Landscapers Workshop–8:30am-12:30pm. Working with water in mind. Earn continuing education for pesticide and herbicide applicants licensing. Free. Registration required. Info/registration: BlueThumb2024.eventbright.com.

SUNDAY, FEBRUARY 4 Natural Solutions for Heart Health–6pm. Natural Solutions for Heart Health, Blood Sugar and Lower A1C with Terry Naturally Educator Kelly Clonts. Space limited; reservation required. Cost: $30. Garner’s Natural Life, 5166 Sunset Blvd, Ste C, Lexington. Info/register: 803-973-3001.

FRIDAY, FEBRUARY 9 Couples’ Date Night Cooking Class–68pm. Looking for a romantic and unique Valentine’s date night experience? Enjoy a couples’ date night cooking class with Flavored Fork. Cook together with your special someone and enjoy eating what you make. Ages 18 and up. Cost: $65/couple. Seven Oaks Park, 200 Leisure Ln, Columbia. Info/register: 803-772-3336, icrc.net.

SATURDAY, FEBRUARY 10 Daddy-Daughter Date Night–6-9pm. Young ladies and their dads or grandfathers can enjoy this Alice in Wonderland-themed date night. The evening includes dinner, dancing, a memory photo and goody bag. Space is limited. Tickets must be purchased in advance. All ages. Cost: $28 per person. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info/tickets: 803-345-6181, icrc.net.

SATURDAY, FEBRUARY 17 Drive-In Movie Night–6:30-8:30pm. Teenage Mutant Ninja Turtles: Mutant Mayhem. Food trucks will have food for purchase beginning at 5pm. All ages. Purchase tickets at the event. Cost: $15 per car. Saluda Shoals Park East, 6071 St Andrews Rd, Columbia. Info: 803-772-1228, icrc.net.

SATURDAY, FEBRUARY 24 Touch for Health Practice and Introduction– 10am-noon. Learn about the benefits of muscle testing and receive muscle-meridian balance. Cost: $45. Info/location/registration: Contact International Kinesiology College Instructor Joy Connor at 803-447-6499 or JoyLeeConnor@BellSouth.net. Shuckin’ on the Shoals–5-8pm. Join us for the Saluda Shoals Foundation’s Annual Fundraiser and enjoy all-you-can-eat delicious oysters and steamed shrimp. Delicious sides, craft beer and wine, live music, raffles and prize drawings. Cost: Ages 7-12, $25; 6 and under free; foundation members, $80; nonmembers, $100. Space is limited. Purchase tickets in advance by Feb 15 online. Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info/tickets: 803-2132035, icrc.net.

Ongoing Events

Sunday Unity of the Midlands Mindful Meditation–9:30am. Every Sunday. Join our serene journey of self-discovery. Connect with like-minded individuals, cultivate inner peace, and explore the path to mindfulness. All are welcome. Cost: Free. Unity of the Midlands, 1801 Legrand Rd, Columbia. Info: UnityOfTheMidlands@gmail.com, UnityOfTheMidlands.org. Unity of the Midlands–11am. Every Sunday. A vibrant, spiritual meditation community. Free. Unity of the Midlands, 1801 Legrand Rd, Columbia. Info: UnityOfTheMidlands@ gmail.com, UnityOfTheMidlands.org. Health Excellence, A Family Matter–35pm. Every first Sunday. Join us to receive information that will change the trajectory of your family’s health legacy. Free. Space limited; registration required. Orion’s Oracle, 6420 Garners Ferry Rd, Columbia. Info/register: Contact Ms. Tracy at 833-6787229 or OriginalOriginshw@gmail.com.

Connect with us naturally!

A Course in Miracles–Original Edition (ACIM-OE)–4:30-6pm. Every Sunday. Study group via Zoom/phone. ACIM-OE is unedited and available as a free phone app. Donations are accepted. Watch introduction on YouTube with Rev. Joy Lee Connor, LMT. Info: Contact Connor at 803447-6499 or JoyLeeConnor@BellSouth.net. Health, Hope & Healing–6:30-7pm. Every Sunday. Join us for Ms. Tracy’s radio show debut on Kiss 103.1FM, discussing health and wellness issues from a holistic perspective. Email any health questions you would like to have answered on the air. Info: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com. Virtual Healthy Living Support Group– 7pm. Every first and third Sunday. Virtual support group via Zoom. Uplift, support and encourage one another while making necessary changes for better health and wellness. Donations accepted. Info/register: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

Tuesday A Course in Miracles–7-8pm. Every Tuesday. Study group via Zoom. We are committed to walking the path of awakening and AtONEment as we study and practice forgiveness. Donations are accepted. Info: Contact Joy Lee Connor at 803-447-6499 or JoyLeeConnor@BellSouth.net.

Wednesday Ask the Gardener “Happy Hour”–46pm. First and third Wednesdays. Bring your plants, pictures and questions! Have one-on-one conversations regarding the science behind your specific needs and issues. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.

Thursday Healthy Cooking Class–10:30am-noon. Every other Thursday. Learn to make and enjoy the healthier versions of the foods we love. Free; must preregister. Hyatt Park Recreation Center, 950 Jackson Ave, Columbia. Info/register: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.

Be the love you never received. —Rune Lazuli February 2024

Community Resource Guide 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.

AROMATHERAPY

FOOT CARE

GARNER’S NATURAL LIFE

FOOT SAVI

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 2, and back page.

CHIROPRACTIC DOWDY RUDOLPH CHIROPRACTIC LLC

7001 St Andrews Rd, Ste A Certified Board Pedorthist and Brace Specialist 803-781-1230 • FootSavi.com With more than 30-plus years in the footcare/footwear industry, Sion Owen helps with a variety of issues, including gait analysis, foot assessments, custom orthotics, bracing and compression therapy, plantar fascia pain, neuropathy and fitting for therapeutic shoes for patients with diabetes, arthritis, painful bunions, callouses and hammer toes. Call to schedule an appointment! See ad, page 23.

HEALTH & WELLNESS

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

ABOUT YOUR HEALTH INC

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-the-art full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 27.

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 25.

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 27.

Columbia Edition

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

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, plant-based 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 20.

ColumbiaNaturalAwakenings.com

YOUR WELLNESS PATCHES Grace Mosgeller 303-903-4936 (text only please) Grace@GraceMosgeller.com YourWellnessPatches.com

Live a healthier and more active lifestyle by triggering your body to heal naturally from within. Wearing wellness patches for a few months can enhance your sports performance and help you recover faster from exercise, have more energy and vitality, sleep better, reduce pain and more. Register to attend a free wellness patch information workshop or contact Grace directly at YourWellnessPatches.com. See ad, page 5.

HOLISTIC NUTRITION RADIANT HOLISTIC HEALING

Kristen Turpen Board-Certified Holistic Nutritionist 839-207-0057 RadiantHolisticHealth@hotmail.com RadiantHolisticHealing.net Kristen uses personalized nutritional therapy, herbal medicine, individualized nutritional supplements, stress-management techniques, assistance with detoxification, and lifestyle modification to help restore optimal bodily function and balance. All treatment plans are customized to each individual’s needs. “My goal is to help treat and heal the entire body from suffering caused by any illness. One’s health is an expression of the complex interchange between the physical, environmental, chemical, mental, spiritual, as well as emotional aspects of one’s life and being.” See ad, page 25.

Setting boundaries is not a sign of selfishness, but an act of self-respect. —Jodi Picoult

HOLISTIC WELLNESS

LOCAL RETREAT

NATURAL BEING HOLISTIC WELLNESS SPA & CENTER

JOY LEE CONNOR

We are a very unique health and wellness center designed to help you discover a more natural and healthier way of living. Are you in need of a total detox? Do you want to rid your body of toxins or need to lose inches and burn 300 calories in 30 minutes? If you answered “yes” to these questions, then come embark on a healthy journey with us! Our extensive list of professional services includes foot detoxing, infrared sauna body wrapping, vaginal/yoni steaming, and vaginal rejuvenation. Owner and operator Sherino L. Maple is now offering complimentary consultations. Call today to book a consultation.

Joy has more than 30 years of experience in energy and bodywork. She teaches Reiki, Touch for Health, Meditation, Yoga, Ayurveda and A Course in Miracles. Joy welcomes and sees clients who are ready to shed guilt and limitations in favor of forgiveness and freedom. One hundred acres of trees surround this pristine location for healing at Springhill AtONEment Center. Nature walks and fireside gatherings available. Contact Joy at 803-447-6499.

1911 Barnwell St, Ste C, Columbia 803-708-8612 • nbhwsc.com

1 WITH NATURE THERAPIES

Amber Addy, CHHP 3937 Sunset Blvd, W Columbia 803-269-9835 1WithNatureTherapies@gmail.com 1WithNatureTherapies.com Amber is a certified holistic healthcare practitioner and sees clients by appointment only. The first consult includes a study history and background, a physical exam, a urine test (RBTI), muscle testing and recommendations. Iridology and a Bach Flower consult are available upon request. Health services include, but are not limited to, homeopathic options. Other services include Traditional Chinese Medicine modalities, such as acupressure and reflexology, energy healing, TMP lamp, herbal recommendations, aromatherapy, and mud packing, among others. See ad, page 27.

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 3.

Healing Minster at Springhill AtONEment Center 803-447-6499

PREGNANCY/ LACTATION GRACEFUL BEGINNINGS BIRTH

Lindsay Bryan, CD(DONA) 404-314-0363 • GracefulBeginningsBirth.com As your doula, my goal is to provide you and your partner with the support, care, understanding and information you need throughout the birthing process. Beginning with natural birth education and assistance with birth plans through in-person prenatal appointments and birthing support, we will work together to achieve your birth goals. Postpartum services include lactation care as well as a functional assessment for ties and oral tethers. Birth photography is also available.

SPIRITUAL QUIET MENDING

Allison Leo, Spiritual Director 937-418-3167 voice/text QuietMending@gmail.com

UNITY OF THE MIDLANDS

1801 Legrand Rd 803-736-5766 • UnityColumbia.org Unity is a positive, practical, progressive approach to Christianity based on the teachings of Jesus and the power of prayer. Unity honors the universal truths in all religions and respects each individual’s right to choose a spiritual path. Come join us for a Sunday worship celebration and meet some positive, uplifting people that live life abundantly. See ad, page 19.

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, 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 25.

VITAMINS & SUPPLEMENTS GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15a, Columbia 803-454-7700 • GarnersNaturalLife.com At Garner’s Natural Life, we offer the purest, most innovative high-quality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, page 2, and back page.

Spiritual Direction is a process that guides us in uncovering and revealing the eternal and infinite aspects of our True Nature as spiritual beings. Through it, we learn to find and trust our intuitive inner voice, thus allowing us to live freely as expressions of our authentic spiritual selves. It is a confidential, one-on-one (virtually or in-person) process that unfolds safely in the wise, experienced and compassionate company of a trained and certified spiritual director. Allison Leo is a certified spiritual director and Reiki practitioner. Call, text or email to schedule a free initial consultation.

February 2024