E R F
E
HEALTHY
LIVING
HEALTHY
PLANET
PLANT-BASED
FOODS Go Mainstream KIDS WITH EATING DISORDERS
How to Turn the Condition Around
SIMPLE WAYS TO EAT LESS MEAT and More Plants
THE BENEFITS of Community
March 2022 | Columbia Edition | ColumbiaNaturalAwakenings.com March 2022
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Columbia Edition
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March 2022
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Contents 15 THE HIDEOUT IN WECO
A Diner’s Hideaway Heaven!
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16 EASING INTO A VEGAN LIFESTYLE
Clever Meat Substitutes that Please the Palate
20 PLANT-BASED FOODS GO MAINSTREAM
Healthy Eating Gets Easier with Innovations
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22 THE BOUNTY OF FARMERS MARKETS
Buying Local Boosts Health, the Economy and the Planet
24 BURNOUT RECOVERY Ways to Reset and Find Balance
26 BEYOND PICKY EATING Help for Pediatric Eating Disorders
28 A WEEKEND WARRIOR SURVIVAL GUIDE
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Prevention, First-Aid and Recovery
31 JOURNALING TO
ACCESS INNER WISDOM
32 BEYOND KIBBLE
How to Shop for the Healthiest Pet Food
DEPARTMENTS 7 news briefs 12 health briefs 16 conscious eating 22 green living 23 eco tip 24 healing ways 4
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26 healthy kids 28 fit body 30 wise words 31 inspiration 32 natural pet 36 calendar 37 natural directory
Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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HEALTHY LIVING HEALTHY PLANET
COLUMBIA EDITION
letter from publisher
“Dashing” to Success! T
PUBLISHER Annette Carter Briggs he great Maya Angelou once said, “My mission in life is EDITOR Sara Gurgen not merely to survive, but to thrive; and to do so with DESIGN & PRODUCTION Kristina Parella some passion, some compassion, some humor, and some Billy Briggs
style.” Ladies … I’m writing to you in recognition and honor of Women’s History Month, celebrated in March, declaring that we’ve come a long way! This letter is a symbolic toast SALES & MARKETING Annette Carter Briggs to all of us women birthed into a formidable sisterhood of WEBSITE Kristina Parella significance following those that have preceded us. Billy Briggs We are here today as the sum total of our unique life experiences: good and bad, ups and downs, highs and lows. Every broken road and hurdled barrier has led us to this very CONTACT US moment. Since birth, every breath that has filled our lungs has been a gift to continue to PO Box # 2812 paint the canvas of our lives. As I reflect on some of the historical contributions that womColumbia, SC 29202 Email en (yes, that means you, too) have made, and will make, to the fabric of the family, nation ColaPublisher@NaturalAwakenings.com and society as a whole, I am both inspired and amazed. Annette Briggs Ph: 803-309-2101 Someone once said, “Make your ‘dash’ count!” What dash you might ask? It’s the dash Website ColumbiaNaturalAwakenings.com that marks every gravestone, etched between the “born on” date and the date following the dash, signifying the completion of a life’s journey. It is such a small, seemingly insignifiSUBSCRIPTIONS cant symbol that represents so much. Think about it … your entire life will be encapsulatSubscriptions are available by sending $24 (for 12 issues) to the above address. ed and defined by that little dash—a small thing but a very BIG deal. Understanding that, as women, we must commit the rest of our days to journey on with that “dash” in mind. NATIONAL TEAM Women that have gone before us have done that very thing, many representing the CEO/Founder Sharon Bruckman state of South Carolina. I think of Charleston native Beth Daniel, an accomplished profesCOO/Franchise Sales Joe Dunne sional golfer, who is one of only three LPGA players to win Rookie of the Year and Player Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert of the Year in the same season. Asst. Director of Ops Heather Gibbs I think of Mary McLeod Bethune, a former slave and Sumter County native who, just Digital Content Director Rachael Oppy after the Civil War, decided that acquiring an education was the key to ending the vicious National Advertising Lisa Doyle-Mitchell cycle of poverty. Bethune started a small school for African American girls, known today Administrative Assistant Anne-Marie Ryan as Bethune-Cookman University. She also founded the National Council of Negro WomNatural Awakenings Publishing Corporation en in 1935, and her portrait can be found hanging in the S.C. State House today. 4851 Tamiami Trail N., Ste. 200 Carol Connor, a native of Kingstree, was elected to the S.C. Circuit Court in 1988. As Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 an acting member, Connor became the first woman to serve on the S.C. Supreme Court. NaturalAwakeningsMag.com What do all of these women have in common? Each made significant investments in the “dash. ” What about you and your investment? Remember, it’s not how we start in life © 2022 by Natural Awakenings. All rights reserved. Although some parts of this publication may be but how we finish. It takes courage and much determination to finish strong. Every day, reproduced and reprinted, we require that prior women everywhere invest in the “dash” in very unique ways: the soccer mom that makes permission be obtained in writing. Natural Awakenings is a free publication distributed every game to root for her favorite little star, the single mom that strives daily to make locally and is supported by our advertisers. Please a better future for her kids while bravely staring down national statistics, or the accomcall to find a location near you or if you would like copies placed at your business. plished professional determined to blaze a trail—all are worthy of honor and praise. We do not necessarily endorse the views expressed in Every road traveled is different, but each ultimately leads to the same place—the the articles and advertisements, nor are we responsible for the products and services advertised. “dash” and its respective dates that should summarize the history and life’s journey of a Check with a healthcare professional regarding the woman that, as Angelou observed, is determined to “thrive” with passion, compassion and appropriate use of any treatment. style—“dashing” to success with purpose! CONTRIBUTING WRITERS Odell Williams Kristi Antley
Making my “dash” count …
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community news
EEASC Hosts March Midlands Meetup
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t’s time to meet up! On Tuesday, March 8, from 4 to 6 p.m., the Environmental Education Association of South Carolina (EEASC) is hosting its Midlands Meetup environmental session for educators at the Cook’s Mountain (in Lower Richland), located at 15001 Goodwill Road, in Eastover. Naturalist and educator Jennifer Mancke will guide attendees from the park kiosk on an exploration of this unique and beautiful site. Cook’s Mountain is a monadnock with a wonderful scenic view spanning 17 miles from Highway I-77. Participants will also view the Wateree River valley, enjoy the lone mountain’s geologic and historic story, and take a short hike on a wild ridge. Attendees are asked to arrive on time—allowing the group to travel together. Meetups provide opportunities for environmental educators and communicators from both formal and non-formal education settings to build relationships, strengthen partnerships, share resources and program updates, and cross-pollinate their program ideas with colleagues. Cost: Free. For more information, contact Central Section Director Jane Hiller at JaneHiller@gmail.com. Also visit eeasc.org/event-4673589.
KMB Hosts Its Annual Recycle Shoe Drive Challenge
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rom Tuesday, March 1, through Tuesday, May 31, Keep the Midlands Beautiful (KMB) is hosting its annual Shoe Recycling Drive to support local area conservation and sustainability while helping families in need. The shoes collected through this effort would otherwise find their way to local landfills. Any style and size of gently worn shoes are accepted, and collection bags will be supplied. Shoes collected can be dropped off at KMB’s office, located at 1305 Augusta Road, in West Columbia, or at official drop-off sites that will soon be available on KMB’s website. Any group, business, church or neighborhood that would like to host a collection bin can contact KMB’s office at 803-733-1139 or email Info@kmbsc.org. For more information, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.
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community news
KMB Welcomes New Executive Director
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he board of directors of Keep the Midlands Beautiful (KMB) has chosen Ebonee Gadson as its new executive director. Gadson’s collaborative leadership style, commitment to fostering deep relationships in the community, and proven record of program design will continue to move Keep the Midlands Beautiful forward. Gadson has many years of professional experience in the nonprofit sector, to include development, government grants management, membership, and program design and evaluation. Additionally, Gadson served as an officer in the U.S. Air Force, with assignments in the United States and Afghanistan. “I appreciate the board’s confidence in me, and I’m delighted to have the opportunity to lead such a great organization. KMB is resilient and has provided unparalleled support to Richland and Lexington counties in the areas of litter prevention, recycling and beautification for over three decades. I know we can continue to provide the excellent services and programs that the community deserves. Our strength is in the dedicated staff and volunteers who tirelessly serve in support of building a better Midlands,” says Gadson. A native of Columbia, Gadson and her husband, Jeremy, are the parents of three children: Jeremy Jr., Jace and Jacleen. She is passionate about creating a sustainable Midlands and empowering its residents to be more informed and engaged. Gadson is active in the community and supports causes that foster economic growth and support for socially marginalized populations. She is a former board member of the LRADAC Foundation and is a Richland County Guardian Ad Litem. For more information, visit KeepTheMidlandsBeautiful.org.
KMB Hosts Its Great American Cleanup Kickoff
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eep the Midlands Beautiful (KMB) is honoring the 24th annual Great American Cleanup with a kickoff celebration, which will include a cleanup campaign spanning from Boiling Springs Road to Platt Springs Road to the Edmund Landfill. All necessary supplies will be provided. Neighbors, church congregations, clubs, families and friends are invited to volunteer. Registration is free. The Great American Cleanup is a nationwide volunteer effort that runs from March 21 through June 22. The cleanup program is designed and tailored to the unique needs of local neighborhoods and communities throughout the state and nation. Activities include beautifying parks and recreation areas, cleaning waterways, holding recycling collections, picking up litter, planting trees and flowers, and conducting educational programs and litter-free events. For more information, call 803-733-1139, or visit KeepTheMidlandsBeautiful.org or kab. org. Also visit bit.ly/GACKickoff.
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BodyWorx Training and Recovery: The Midlands’ Answer to Healthy Recovery
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raci Brock, owner and operator of BodyWorx Training and Recovery, is a licensed sports and medical massage practitioner, a certified personal trainer and a corrective exercise specialist. In the health and fitness industry for more than 20 years in Ocala, Florida, Brock is now bringing her business and specialized services to the West Columbia area. Brock is a licensed massage therapist in Florida and South Carolina, having graduated from the Florida School of Massage. She is also certified with LMT Success Group and the National Academy of Sports Medicine (CPT, CES, GPTS, BCS, FNS). She also serves as the website admin for the American Massage Therapy Association (South Carolina Chapter). Brock continues to expand her expansive knowledge and expertise in the areas of gym work, spa services and chiropractic care. “I know and understand the impact of pain and physical difficulty, as I have personally worked through personal injuries and their related setbacks,” says Brock. At BodyWorx Training and Recovery, Brock and her team specialize in numerous areas of health and lifestyle importance, such as fitness, physical recovery and proper nutrition. Location: BodyWorx Training and Recovery, 806 12th St., West Columbia. For more information, visit BodyWorxTrainingAndRecovery.com. See ad, page 3.
Dr. Shelly Jones, of Columbia, Receives Coveted PSCA Award
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r. Shelly Jones, owner and operator of Chiropractic Wellness Center Inc., was recognized as the 2021 Chiropractor of the Year by the Palmetto State Chiropractic Association (PSCA). Dr. Jones has been in practice for 34 years. Certified in Webster Technique for maternity and pediatric chiropractic care, Dr. Jones offers a general practice for Midlands area residents of all ages. Dr. Jones is also a member of the Forest Acres Restaurant and Merchants Association and is a member of the board of directors for PSCA. She has also been voted as Best Chiropractor since 2015. Location: Chiropractic Wellness Center, 5209 Forest Dr., Ste. C, Columbia. For more information, call 803-771-9990 or visit DrShellyJones.com. See listing, page 37.
City of Columbia Offers Discounted Rain Barrels and Compost Bins
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or a limited time in March, the city of Columbia is selling discounted rain barrels and compost bins. Classic black 50-gallon Ivy rain barrels are available for $75 and 65-gallon backyard compost bins are available for $65. The online order deadline is 11 p.m. on Sunday, March 20. Barrels and bins will be available for pickup on Saturday, March 26, from 10 a.m. to noon, at Southeast Park, located at 951 Hazelwood Road, in Columbia. As a note, items cannot be held for a later pickup; however, someone else can pick up a pre-purchased item on one’s behalf. One’s name, purchase receipt and order number is required. For more information, call 803-545-2722 or visit ColumbiaSC.net. See ad, page 13. March 2022
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community news
Gills Creek Watershed Association Hosts Its Wine for Water Fundraiser
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t’s a toast! On Thursday, March 24, from 6 to 8:30 p.m., the Gills Creek Watershed Association is hosting its very popular Wine for Water fundraiser celebration. Hosted at the Hall at Senate’s End, this uniquely special fundraising event will feature a silent auction, a premier wine pull, food from a variety of local restaurants (each paired with a style of wine), and music from a local jazz band. All proceeds from this event will benefit Gills Creek Watershed Association’s work to protect and restore Gills Creek. Cost: Ticket prices vary (call or see website for details). Location: Senate’s End, 320 Senate St., Columbia. For more information, call 803-727-8326 or visit GillsCreekWatershed.org.
Lexington County Hosts Hazardous Waste Recycling Event
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he Lexington County Solid Waste Management is hosting a hazardous waste disposal and collection event on Friday, March 25, and Saturday, March 26, from 9 a.m. to 3 p.m., at Ecoflo Collection Center, located at 1741 Calks Ferry Road, in Lexington. For Lexington County residents only, the list of acceptable items includes acids, brake fluid, degreasers, glue and solvents, paint (up to 8 gallons), fire extinguishers, pesticides, weed killer and much more. Participants are asked to stay in their vehicles and carefully follow the instructional signs. As a note, electronics are not accepted at this event. For more information (including a complete list of acceptable items and guidelines), call 803-785-3325, ext. 6, email LHunt@Lex-Co.com or visit Lex-Co.SC.Gov.
ICRC Hosts Touch-ATruck
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n Saturday, March 12, from 10 a.m. to 1 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its TouchA-Truck event at Saluda Shoals Park East, located at 6071 St. Andrews Road, in Columbia. An event for all ages, participants will have the opportunity to touch, explore, and climb on vehicles of all shapes and sizes, including fire trucks, ambulances, dump trucks and bulldozers. Food vendors, such as Chick-fil-A, Pelican’s SnoBalls and Tin Can Kettle Corn, will also be onsite serving tasty treats. Cost: $5 (parking fee). For more information, call 803-772-1228 or email Rkennerly@icrc.net. Also visit icrc.net/event/touchtruck-1.
Saving Backyard Birds – Free Zoom Class!
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n Tuesday, March 29, from noon to 1 p.m., the South Carolina Wildlife Federation (SCWF) is hosting its Saving Backyard Birds – Free Zoom Class. Instructor Amy Tegeler, bird conservation coordinator with the S.C. Department of Natural Resources, will teach class attendees how to make the backyard safe and healthy for birds and other wildlife. Diseases can spread at feeders; predation can increase around them; and other hazards, such as windows on the property, can injure the birds we love, care for and enjoy. Attendees will need access to a phone or computer with video and sound capabilities as well as a journal for taking notes. A Zoom account is not needed to participate. As a note, SCWF Zoom classes require registration. In addition, the max capacity is 100 participants. For more information, visit scwf.org/events.
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ICRC Hosts Backyard Saturday – Butterfly Day
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utterflies anyone? On Saturday, March 5, from 10 a.m. to noon, the Irmo Chapin Recreation Commission (ICRC) is hosting its Backyard Saturday – Butterfly Day at Leo’s Landing, located at Saluda Shoals Park East. Designed as a fun-filled, hands-on interactive experience, guests will enjoy the natural beauty of the park through activities, crafts, stories and neat biofacts geared toward the amazing world of butterflies. Cost: $5 (parking fee). Location: Saluda Shoals Park East, 6071 St. Andrews Rd., Columbia. For more information, call 803772-1228 or email Rkennerly@icrc.net. Also visit icrc.net/event/backyard-saturday-butterfly-day.
ICRC Children’s Theatre Hosts Roald Dahl’s Matilda Jr. Production
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he Irmo Chapin Recreation Commission (ICRC) is hosting its Children’s Theatre production, Roald Dahl’s Matilda Jr., from Friday, March 4, 7:30 to 9:30 p.m., through Saturday, March 5, 3 to 4:30 p.m., at Irmo High School, located at 6671 St. Andrews Road, in Columbia. An event for all ages, the storyline portrays Matilda Jr. as a girl that dreams of a better life. She and the children she inspires will have audiences rooting for kids that are out to teach the grown-ups a lesson. Tickets can be purchased at ICRC parks and at the theater as well. Cost: $8. Times: Vary; see website for details. For more information or to purchase tickets, call 803-772-1228 (ICRC main office) or visit icrc.net. March 2022
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Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups. Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students self-reporting moderate-to-severe depression—a 77 percent increase over the past decade—simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.
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Columbia Edition
Drink Coffee and Tea to Reduce Dementia and Stroke Risk There’s good news for coffee and tea drinkers in recent research: consuming two to three cups a day of each beverage has been found to significantly lower the risk of stroke by 32 percent and of dementia by 28 percent compared to abstainers. Researchers from Tianjin Medical University, in China, analyzed a databank of 365,682 UK residents between 50 and 74 years of age that reported their coffee and tea consumption over 11 years and found that drinking both beverages in the course of a day correlates with a lower risk of stroke and dementia compared to drinking either one exclusively. Also, drinking three to six cups of coffee alone or in combination with tea was associated with a lower risk of post-stroke dementia. “Coffee and tea are distinct beverages with both overlapping and different contents. One potential mechanism may be related to the combined protective role of the different antioxidants and other biological contents in these two beverages,” the study concluded.
ColumbiaNaturalAwakenings.com
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Fatigue that hampers daily activities is a major symptom of heart failure, the leading cause of U.S. hospitalization for people over 65. To explore inexpensive and accessible herbal treatments, researchers at the Aja University of Medical Sciences, in Tehran, Iran, divided 120 heart-failure patients into three groups: one received aromatherapy, breathing in lavender essence every day; another took 530 milligram capsules of valerian root extract daily; and the third group had conventional medical therapy with no herbal supplementation. After 15 days, fatigue was significantly reduced in both herbal groups, while individuals receiving only conventional care did not experience a noticeable relief in fatigue.
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Take Vinegar to Lower the Blues
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Try Lavender and Valerian to Reduce Fatigue
health briefs
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Run 10 Minutes for a Brain Boost Exercise is used by people of all ages to elevate a sluggish mood, and new research shows that a mere 10 minutes of moderate-intensity running also boosts cognitive function. In tests with 26 subjects, researchers from the University of Tsukuba, in Japan, found that a short burst of running improved the set of cognitive processes involved in planning, organizing and self-control by increasing blood flow to the bilateral prefrontal cortex. “Given that running is a whole-body locomotive exercise, it may confer more mental health benefits compared to other forms of exercise such as cycling,” says study author Hideaki Soya, Ph.D.
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Eat Alpha Lipoic Acid-Rich Foods to Live Longer A high dietary intake of foods containing alpha lipoic acid (ALA), a plant-based amino acid essential to the body’s metabolism, is associated with a 10 percent lower risk of death from all causes, an 8 percent lower risk of cardiovascular disease death and an 11 percent lower risk of coronary heart disease, reports a new study in The BMJ, a peer-reviewed medical trade journal published by the British Medical Association. An international team of researchers conducted a meta-analysis of 41 studies involving 1,197,564 participants that were followed for up to 32 years. They found that each additional gram per day of ALA (equivalent to one tablespoon of canola oil or a halfounce of walnuts) was linked to a 5 percent lower risk of cardiovascular disease death. “A higher intake of ALA, however, was associated with a slightly higher risk of cancer mortality,” the researchers wrote. ALA is found in nuts, soybeans, canola oil, flaxseed, chia seeds and other food sources such as avocados, dairy products, navy beans and oatmeal. March 2022
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community spotlight
A DINER’S HIDEAWAY HEAVEN! by Kristi Antley est Columbia is bridging the past, present and future with new opportunities, community relationships and business developments. Nestled beside the Saluda and Congaree rivers, the area along State and Meeting streets is undergoing massive growth and reconstruction, catching the attention of both proprietors and prospective homebuyers. The river district area has continued to flourish even during the pandemic with the addition of Savage Craft Ale Works, on Center Street, Holiday’s Barbershop, on Meeting Street, and the relocation of D’s Wings from Cayce to the corner of State and Center streets. “I’ve always kept an eye on West Columbia because I love that area and I know that there are a lot of projects going on right now to revitalize the Riverwalk area,” remarks Laurent Prescelti, who has owned Crepes and Croissants, in Columbia, for the past 10 years and is now the proud owner of The Hideout in WeCo, a French-style café on State Street. The two-story building that was formerly Café Strudel and then Catitude Cat Café has been upgraded to provide a warm, eclectic atmosphere fit for fine dining or chilling with friends. Vibrant art displays; crawling tree roots and vines; exposed brick; rustic wooden tables; and soft, ambient lighting invite customers to relax. The tree theme is very significant, as the name of the establishment was inspired by a tree from Prescelti’s childhood around which friends would gather. His vision can be seen throughout the restaurant with cozy nooks and lofts for reading, studying, eating and just hanging out with friends.
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The Hideout in WeCo, which opened in January 2021, offers a huge selection of specialty coffees with thick, creamy toppings; espresso; delicious teas, smoothies and frozen lattes; overnight oats; juicy fruit; and pastries for breakfast. As for lunch (or brunch), bring your laptop and work while you dine on Mediterranean or margarita avocado toast, tartines, salads, quiche and croissant sandwiches. There are a variety of authentic French croissants available as well as fresh cinnamon buns and French macaroons, along with house-made sauces, fillings, toppings and dressings. For those that want to make more healthy choices, The Hideout’s smoothies have quite an extensive ingredient list, including spinach, almond and oat milk, fresh herbs, cottage cheese, blueberries, strawberries and chia seeds—and now matcha tea is on the menu. “Buy local” is the vibe for this restaurant, with chocolate made by Evolution Through Chocolate, local craft sodas, microgreens from City Roots, and art pieces created by local artists. Community is very important to Prescelti, and he gives back as much as possible, creating a strong foundation for future networks and relationships. The back patio is open, and the second floor of The Hideout in WeCo is in the process of being updated to host private meetings, family gatherings and party requests. Take advantage of the warm weather coming our way and bring your pup for outside dining; ordering is also available online with the convenience of curbside pickup or delivery. The Hideout in WeCo is located at 118 State St., in West Columbia. Hours: Monday through Thursday, 8 a.m. to 2:30 p.m.; Sunday, 9:30 a.m. to 2:30 p.m. For more information, call 803-881-1044 or send an email to WeCoHideout@gmail.com. Also visit HideoutInWeCo.com. See ad, page 23. March 2022
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conscious eating
Easing into a Vegan Lifestyle CLEVER MEAT SUBSTITUTES THAT PLEASE THE PALATE by Sheila Julson looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says. Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and author of the new vegan cookbook The Modern Tiffin, advises to gradually start a plantbased diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.
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oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plant-based foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates. Arielle and Brandon Hawthorne, co-owners of Twisted Plants, a popular, plant-based restaurant in the Milwaukee area, make their vegan food approachable by creating plantbased foods that mimic everyday, non-plant-based options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices. Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then
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The concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says. Sroufe adds that we often believe we won’t get enough protein from plantbased foods. “There’s been a lot of science to refute that. The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.” Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show. Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other
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Substitutes at Home
Plant-Based Options
photo courtesy of Del Sroufe
BUFFALO CAULIFLOWER BITES
This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw.
seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.” Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews. Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat. Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues. He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.” Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs. By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat. Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.
½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups) Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl. Mix well. Add the cauliflower florets and toss until thoroughly coated. Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired.
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Recipe and photo courtesy of Del Sroufe.
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ONE-PAN SKILLET EGGPLANT PARMIGIANA Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.
(meat side should be tender and able to pierce with a fork).
photo courtesy of Priyanka Naik
Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes. Eggplant should be very soft, fork tender and cooked, but not falling apart. Remove from pan.
1 Tbsp neutral oil (such as canola or vegetable oil) 1 medium-sized Italian eggplant, split in half lengthwise 2 tsp olive oil 1 tsp Calabrian chili oil 2 cloves garlic, roughly chopped 1 sprig of fresh oregano 1 cup of jarred marinara sauce
1 sprig of fresh basil (extra for garnishing) 3-4 Tbsp water 1 Tbsp sugar 1 Tbsp tomato paste 1 tsp red pepper flakes 4 slices vegan mozzarella ⅓ cup plain breadcrumbs Kosher salt and freshly ground black pepper to taste
Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over medium-high flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin. Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred, lower the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices
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Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano. Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes. Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up. Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat. Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread. Recipe and photo courtesy of Priyanka Naik.
wellness spotlight
SPRING RAIN Hydrotherapy Colonics March Is Colorectal Cancer Awareness Month by Kristi Antley
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he colon is one of the most vulnerable organs in the human body. The large intestine (or colon or bowel) is the body’s main channel for eliminating solid waste matter. This 5-foot tube has an outer lining of muscles and an inner lining of mucous. By the time food particles reach the large intestine, most of the nutrients have been absorbed by the body. Beneficial bacteria absorb what the body needs from ingested food, expelling the remaining waste from the body through a squeezing movement called peristalsis until it reaches the rectum. Unfortunately, some foods and other things that are ingested leave behind a layer of waste residue toxin that forms a tough coating and plagues the colon’s walls. This coating can slowly and silently poison the body, manifesting in many different common ailments, such as constipation,
insomnia, headaches, indigestion, eczema, lethargy, gas and bloating, but also more serious problems, like arthritis, diverticulitis, irritable bowel syndrome, menstrual irregularity, colitis and colon cancer. How can someone be sure that 100 percent of the nutrients that the body does not need are being eliminated? How much is rejected, how much sticks to the lining of the intestines, and what will this mean 10 or 20 years down the road? While lifestyle and early screening for cancer play an important role in colon health, intervention, maintenance
and prevention are the keys. Linda Salyer, of Spring Rain Hydrotherapy, guides patients on their journey to find relief and avoid future complications by administering colonic therapy. Clearing the body of toxic waste, this procedure restores the muscles of the colon and maintains strength and stimulation. While especially beneficial for patients with immune-compromised conditions, such as lupus, multiple sclerosis, rheumatoid arthritis, cancer, chronic fatigue, Epstein-Barr and candida, many athletes also opt for colon therapy to increase metabolic efficiency and stamina. Using this treatment before or after surgical procedures, fasting or a liver/gallbladder flush will optimize effectiveness and speed up results and recovery time. What will Spring Rain Therapy colonics do for the colon? Cleanse the colon: Breaks down toxic excrement so it can no longer harm the body or inhibit assimilation and elimination. Toxins built up over a long period are gently removed in a series of treatments. The colon will begin to operate as it was intended. In this sense, a colonic is a rejuvenation treatment. Exercise the colon muscles: The buildup of toxins weakens the colon and impairs its functioning. The gentle filling and emptying of the colon improves peristalsis (muscular contraction) by which the colon naturally moves material. Reshape the colon: When problem conditions exist in the colon, they tend to alter its shape because the colon is a muscle and it will enlarge due to the buildup of unreleased toxins. This in turn can cause more problems. The gentle action of the water, coupled with massage techniques of the colon therapist, helps to eliminate bulging pockets of fecal matter and narrowed, spastic constrictions, enabling the colon to resume its natural state. Spring Rain Therapy is located inside About Your Health, located at 120 Kaminer Way Pkwy., Ste. J, Columbia. Linda Salyer is IACN certified and a retired nurse with a passion to help people reach optimal health and vitality. For more information, call 803-361-2620. Also visit Facebook.com/ SpringRainColonics. See ad, page 36. March 2022
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Plant-Based Foods Go Mainstream Healthy Eating Gets Easier with Innovations saving the environment and their lifestyle choices,” she says. Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are animal-free. “We believe that today’s investors want a more resource-efficient, climate-friendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.
Dairy and Seafood Alternatives Abound
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lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plant-based eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelin-starred restaurants. Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher 20
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Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources, combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.
Plant-Based Companies Align with Values
Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between
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In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge. Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for
vladimir/AdobeStock.com
by Carrie Jackson
fillets and sticks. Vegan fish stock, as well as plant-based scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.
photo courtesy of VegNews.Plantable.com
Mushrooms Become a PlantBased Superfood
Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients of fungi. “We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications. “People can enjoy eating Meati and feel great about how they’re nourishing their bodies.” With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year. Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, self-replenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.
Vegan Coaching and Delivery Make It Easy For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped
meals, one-on-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains. She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plantbased eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says. Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumer-driven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own health and gaining more knowledge of the benefits of a plant-based diet,” she says.
Eating Out Gets Healthier
For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat. Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest. “Adding a plant-based option or two on the menu can absolutely set some new eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains. He adds that the availability of meat
substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake. “Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who want to wind down their meat intake, but are unsure how to start,” he says. Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus. Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-by-step instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and smoked paprika! Some people are eating plant-based ingredients without even realizing it.” Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com. March 2022
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Buying Local Boosts Health, the Economy and the Planet
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by Sandra Yeyati
hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association. Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.” This type of localized commerce offers environmental benefits, too. Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country. “Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers that are taking care of land and water quality,” Myhre asserts. According to a study commissioned by the U.S. Farmers & 22
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Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.
rawpixel/AdobeStock.com
THE BOUNTY OF FARMERS MARKETS
Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites. “Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.” Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, in-season, quality of the food, the incredible taste and nutrition that you get because it was freshly harvested and didn’t have to be transported over long distances. The number of people that touch your food is significantly lower at a farmers market, so there’s less opportunity for it to be mishandled or cross-contaminated. It carries the name of the producer on it. This is their life’s work, and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.” Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains. Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday. There’s also a wide diversity of products. You’re not going to see 12 varieties of squash at your big-box grocery store. I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.” For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment. “The wonderful thing about the farmers market is that it leads with joy,” Myhre says. “It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.”
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green living
eco tip
The 411 on Styrofoam Why We Should Just Say No
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Because it is heat-resistant, extremely lightweight and relatively sturdy, Styrofoam is commonly used for takeout food and beverage containers, egg cartons, craft materials, home insulation and product packaging. The harm it causes to human health and the planet outweighs its convenience, however, and a growing number of cities in Asia, Europe and the U.S. have banned its use, including Minneapolis, Portland, Seattle, San Francisco, New York City and Washington, D.C. The word Styrofoam, which stands for a polystyrene plastic foam made from nonrenewable crude oil, is actually a trademark owned by the Dow Chemical Company in more than 90 countries. Despite city restrictions and growing concern over its safety, 3 million tons of it is produced every year in the U.S. Human Health Risks Two known toxins—benzene and styrene—are released during the manufacture of this puffed, #6 plastic. The toxins are also released whenever it is subjected to heat—by contact with a hot beverage or in the microwave, for example. In a 1986 U.S. Environmental Protection Agency (EPA) study, styrene was detected in the fatty tissue of every man, woman and child tested. The tens of thousands of people that live and work in environments with high concentrations of styrene have higher instances of cancer, neurological issues, headaches, depression and fatigue, while chronic exposure to benzene is believed to cause blood disorders, negative reproductive effects and increased incidence of leukemia. Environmental Impacts The manufacturing process of polystyrene was rated as the fifth-largest source of hazardous waste by a 1986 EPA report. It is estimated that 680 pounds of greenhouse gas are emitted to produce 10,000 plastic foam cups. Styrofoam is virtually non-biodegradable, and only 1 percent of it is recycled. Approximately 2.3 million tons end up in landfills every year, releasing toxins into the air and breaking into smaller particles that make their way into waterways, polluting the human drinking supply and posing great risk to marine life that ingests microplastics. Better Alternatives It is best to avoid using Styrofoam altogether, opting instead for plant-based, stainless steel, ceramic or glass containers to carry food and beverages. Choose manufacturers and shipping companies that use biodegradable packing materials instead of foam. At the grocery store, purchase eggs in paperboard cartons and get fresh cuts of meat from the butcher rather than those packed in foam trays. At home, select Earth-friendly insulation and steer clear of foam-based craft supplies. March 2022
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healing ways
Burnout Recovery Ways to Reset and Find Balance
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by Ronica O’Hara
“I
’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.” 24
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Determined to reset, she switched jobs, prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.” Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported
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feeling burned out in a March 2021 study, with two-thirds saying it had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, cardiovascular disease and immune disorders. Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of
“Until we stop and literally look at what we are doing, we remain on the hamster wheel.” – Eileen McDargh
Burnout to Breakthrough and an executive coach in Dana Point, California. “Until we stop and literally look at what we are doing, we remain on the hamster wheel,” she says. “And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart—our intuition—is telling us. The heart knows the truth.” From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?” A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose. Other helpful strategies include:
walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.
ACCESS POINTS OF JOY. By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one study, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits.
Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.
FIND POINTS OF CONTROL. Feeling helpless is a trademark of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before sleeping or dancing to a short tune. TAKE MICRO-BREAKS. “You don’t have to wait for the next vacation to recharge,” says Michelle Risser, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. Breathe in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or
ENHANCE GRATITUDE. Studies among firefighters and professional athletes have found gratitude to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh. Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”
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healthy kids
Beyond Picky Eating Help for Pediatric Eating Disorders
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ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females, but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids. “Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders. Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypogly26
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cemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the family. Current research has broadened the medical definition, allowing earlier diagnosis and prevention, reports the New York City-based National Eating Disorders Association.
More than Body Image While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment program, says, “It is important for parents to know that the main risk factor for developing an eating disorder is genetic. This means some children are genetically at risk and others are not.” The fires of predisposition can be fueled
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by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.” Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/restrictive food intake disorder (ARFID),” says Herrin. “The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.” For Cassandra Lenza, an eating disorder therapist and the owner of Healing on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.
A Whole-Child Approach Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults
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by Marlaina Donato
to process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a three-pronged treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says. Habits and bonds within the family unit go a long way toward prevention. “Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.” With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin. “Trust your intuition.”
Kids’ Eating Disorders Some common disorders in children 12 and under include: ANOREXIA NERVOSA: Signs and symptoms include weight loss (often dramatic), distorted body image, intense anxiety/fear of weight gain and other behaviors that prevent weight gain. AVOIDANT/RESTRICTIVE FOOD INTAKE DISORDER (ARFID): Signs and symptoms include extreme pickiness; lack of interest in food without body dissatisfaction; aversion to specific tastes, smells, texture and appearance of foods; avoidance of certain foods/food groups or habitual eating of only a few foods; fear of swallowing; anxiety about getting bellyaches or getting sick; weight loss and/or stunted growth from insufficient nourishment and malnutrition. PICA: Signs and symptoms include eating non-edible substances such as crayons, paper, grass, rocks, feces, hair, paint chips, cleaning powders or clay; health problems such as constipation or diarrhea, intestinal obstruction or infection, anemia or lead poisoning. It is often seen in children on the autism spectrum that have a history of abuse or neglect, or mental health conditions like schizophrenia, anxiety or obsessivecompulsive disorder. It can also be caused by a zinc deficiency.
Marlaina Donato is an author and composer. Connect at WildflowerLady.com.
SUBTLE WARNING SIGNS FROM CASSANDRA LENZA INCLUDE: n Child discussing dieting, food obsessions or weightcontrol measures; discussing exercise with greater interest, especially if she/he has not discussed exercise or movement before n Social confinement and isolation n Increased body dissatisfaction n Changes on child’s growth chart Other signs: delayed puberty, eating smaller food portions, weight changes, thinning hair, hiding food, digestive problems, downy hair growth on body, severe mood swings or tantrums, excessive movement
n Avoid labeling food as good or bad. It is better to serve all kinds of foods in moderation. n Avoid talking about dieting, weight or judgments about different body types or sizes. n Never tease a child about their weight or changing body.
JessBaileyDesigns /Pexels.com
TIPS FOR PARENTS FROM MARCIA HERRIN INCLUDE:
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fit body
A WEEKEND WARRIOR SURVIVAL GUIDE
prevention, first-aid and recovery by Marlaina Donato toughing out an annoying muscle twinge or ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key. “Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”
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t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved. With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional first-aid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.
Full-Spectrum Prevention
Maintaining our cars prevents them from 28
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breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.” Whether putting down a new floor, raking leaves or playing a game of tennis,
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RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend. “In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over
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First-Aid and Recovery Essentials
TIPS TO PREVENT INJURY ADVICE FROM FITNESS TRAINER NADIA MURDOCK: Start with a gentle warmup if you are stretching before your workout. This helps to loosen up the joints and improves the blood flow to the muscles in your body. Try incorporating a few jumping jacks or a minute of running in place. Avoid bouncing in the stretch; hold the stretch for at least 20 seconds and don’t rush it.
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A few simple moves: FORWARD LUNGE: Kneel on one knee, place the other leg forward at a 90-degree angle, making sure the knee is over the ankle. Lean into the movement to feel the stretch in the inner thigh. Hold for at least 20 seconds and then switch legs.
use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.” Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. officinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says. According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays. Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with anti-inflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support. In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.”
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Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com. STANDING QUAD STRETCH: If you need additional support in this stretch, you can use a wall or chair. Raise one foot behind you; on the same side of the body, reach back to grab your foot at the ankle and pull it toward your seat, stretching the thigh. Keep the knees close and square your hips by keeping them forward. Hold for at least 20 seconds. Repeat on the other side.
SEATED STRADDLE LOTUS: Sit down on the floor with the soles of your feet together in front of you. Gently press your knees to the floor while placing your forearms on the inside of the knees. Push down as you lean your body forward toward the ground. Make sure you are leaning forward from the hips. Hold this stretch for at least 20 seconds and repeat if you feel you need to. March 2022
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on the Business of
a way to keep a paper trail and ensure product integrity. When consumers ask for Certified Organic, it signals to the marketplace that sustainability matters and helps drive change in the industry. Seeking out fair trade products is also great when possible. The FairWild certification, for example, works toward ecological, social and economic sustainability in the supply chain of wild-collected products.
by April Thompson
What key trends are you seeing in the herbal industry?
Ann Armbrecht
Ethical Botanicals
W
riter and anthropologist Ann Armbrecht explores the relationship between humans and the planet, notably through her work with plants and plant medicine. Her book The Business of Botanicals: Exploring the Healing Promise of Plant Medicines in a Global Industry tells the stories of the people and places behind the global industry of herbal products which are largely invisible to the consumers that spend $9 billion annually on them. Armbrecht is the director of the American Botanical Council Sustainable Herbs Program and is co-producer of the documentary film Numen: The Nature of Plants, inspired by her experience studying herbal medicine with herbalist Rosemary Gladstar. Although her current work focuses on the herb industry, she is interested in broader questions about how the purchasing choices everyday citizens make impact the world. Armbrecht is also the author of the memoir Thin Places: A Pilgrimage Home, based on her time conducting ethnographic research in Nepal and her continued questioning of culture and community back home in the U.S.
What surprised you the most in your journey around the world tracking the herbal supply chain?
I was surprised by the level of mechanization and scale, and the careless way plants were often handled—sometimes stored in open sacks and huge piles, with one type of 30
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plant spilling into another without controls for moisture and rodents. But I was also surprised to discover my own naiveté about the supply chain. These were both important realizations to help me come to a more nuanced, realistic assessment of the challenges the different stakeholders face in bringing herbs to market.
What should consumers consider when purchasing herbal products?
Alternative medicine and health care frame wellness as a personal choice, focused on the individual’s health, yet we have a responsibility back to the plants that heal us and the people who care for them. We can’t be well unless the planet is well. By purchasing an herbal product that has been produced in ways that care for the Earth and local communities, we can start to heal the planet and address social inequities. Purchasing Organic Certified products is a start. Someone I met at Organic India said every time you have a cup of herbal tea that isn’t certified organic, it’s like steeping a cup of pesticides. It doesn’t make any sense to consume something for its medicinal properties that has been made with pesticides or chemical fertilizers. Certified Organic is not a perfect system—no certification is—but it operates as a stand-in for relationships and trust. These herbs change hands up to 15 times to get to a consumer, so there has to be
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There is a trend toward regenerative farming, which focuses on issues like how cultivating plants affects soil and biodiversity. There is also a new focus on social equity for people growing and collecting herbs, as many of them are living on the fringes of society in precarious situations. We are doing case studies to look at details like how the structure of contracts and timing of payments affect smallholder herb farmers so we can make appropriate recommendations and hold companies accountable.
What gives you the most hope about the herbal industry right now?
The people I got to know in my travels are working really hard to take care of the plants and of the communities to bring a sense of ethics, equity and transparency into the system. A lot of money is made at the very end of the value chain and not at the source. Individuals and companies in the industry are working to address these imbalances. More consumers are asking questions and becoming empowered citizens, and that also gives me hope. When I studied herbal medicine, what was most powerful for me was learning simple ways to take care of myself and my then-1-year-old daughter. Learning to make these simple remedies was deeply empowering. Without that knowledge, it’s easy to be overwhelmed walking through the supplement aisle of the drugstore, not knowing where to begin other than to read labels and try to compare one marketing claim to another. Taking steps to learn more about herbs and where they come from helps people make a shift from consumer to citizen. That level of engagement also brings more meaning and connection, which people are hungering for. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
photo courtesy of Bryce Youk
wise words
inspiration
GET INTO THE BRAIN OF THE OLDER, WISER YOU. Imagine the version of you six months from now that has gotten through the muck you’re currently in. What deep wisdom and advice does it carry?
Journaling to Access Inner Wisdom
START WITH A LOVING GREETING. Address your present self compassionately, the way you would to a child or dear friend. “Hi darling. It’s a brand-new day, sweetheart.”
by Nadine Kenney Johnstone
ACKNOWLEDGE YOUR HARDSHIPS WITHOUT JUDGEMENT. What is your wiser self observing from the outside? Let it state what it notices. “I can see that you’re hurting. You’ve been through it, haven’t you?” LET THE PAST BE PROOF OF YOUR EMOTIONAL ENDURANCE. Be an investigator and dig up examples of how you’ve coped with previous hardships. Remember that time you thought you couldn’t deal, but you did?
O
n a summer afternoon in 2015, I sat in my favorite coffee shop waiting on life-changing news. With each minute, my anxiety mounted, so I turned to the only thing that calms me in a stressful situation—my journal. As my pen scrawled across the page, I instinctively wrote a letter from my future self to my present self. I just needed someone to reassure me. And that “someone,” apparently, was me. I’ve been writing these inner-wisdom letters ever since, and it has been one of the most helpful practices in managing my anxiety. Women that have attended my retreats say it is the most impactful thing we do. When you’re feeling overwhelmed, grab a pen and follow these simple steps.
CREATE A SIMPLE CEREMONY. Sitting down with your favorite mug or journal makes this exercise feel sacred. Write in the light of dawn or by the glow of a candle, whatever brings you joy. SET A TIMER SO YOU DON’T OVERTHINK IT. Perfectionism is the enemy of creativity. For 10 minutes, tell yourself to just write whatever comes, no matter how imperfect.
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STATE WHAT THE WISER-YOU KNOWS. What does this perspective offer to the situation? Be the scribe as you channel wiser-you’s messages. Try this prompt: “Your heart knows that ...” REQUEST THE NEXT RIGHT STEP. Ask your wiser self, “What do I need in order to heal from this?” Listen for the answer. It might take the form of advice, a mantra or a simple step: Rest. Pause. Stay. Hug. LIST WHAT YOU CAN LET GO OF. Dump your obsessive thoughts onto the page, as well as anything you can’t control. While you think you can control other people’s reactions, you can’t. CLOSE WITH LOVE AND SUPPORT. “I love you and I’m here for you in your heart.” READ WHAT YOU WROTE. Be amazed by the wisdom that came simply because you tapped in and asked. Bring your hands to your heart and say thank you. Nadine Kenney Johnstone is the host of the podcast Heart of the Story, a writing, meditation and yoga nidra instructor, and a workshop and retreat leader. March 2022
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natural pet
Beyond Kibble How to Shop for the Healthiest Pet Food by Sheila Julson
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ColumbiaNaturalAwakenings.com
When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements on an ingredient list means the food has been highly processed. There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says. Testing is now available to help determine ingredients to which a pet may be allergic. She also recommends adding high-quality fish oil to pet’s food to help quell inflammation that can cause skin issues and other disorders.
Smaller Manufacturers Emphasize Quality Control Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues. Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table
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P
eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer. Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides. “Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain. Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat— chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says. Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains.
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philosophy regarding how they source their ingredients and manufacture their foods. The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages. However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says. Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble. When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limited-ingredients on product panels and be wary of excessive filler ingredients like corn or wheat. “We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country. March 2022
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Nature’s Virus Killer
not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA27. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL
Copper can stop a cold before it starts
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March 2022
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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 March 12 (for April issue). Costs $20 for 35 words each month. Call ahead before attending events to avoid any cancellations or 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 803-376-6293 to schedule an appointment.
activities and canvas painting; pizza and drinks provided. Ages 5-13. Cost: $25 per artist (multi-child discount available). CWC Studio, 1812 Augusta Hwy, Ste K, Lexington. Info: 803-785-2876, Linktr. ee/CanvasesWithCandace.
FRIDAY, MARCH 4
WEDNESDAY, MARCH 16
Jubilee! Circle’s Coffee House and Open Mic– 7pm. Opening performer Sydney McMath. Open mic at 8pm. Bring own microphone for sanitary purposes. Cost: Suggested $10 donation covers food and beverages. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: Info@JubileeCircle.com, JubileeCircle.com.
Breastfeeding/Lactation Basics–6-8pm. With Jordan Black-Peacock. Cost: $80. Capital Parent & Baby, 801 Gervais St, Ste 101, Columbia. Info: 803-630-3454, ParentAndBabyServices@gmail. com, ParentAndBabysvcs.com.
SATURDAY, MARCH 5 Lamaze Childbirth Class–9am-4:30pm. With Jordan Black-Peacock. Capital Parent & Baby, 801 Gervais St, Ste 101, Columbia. Info/cost: 803630-3454, ParentAndBabyServices@gmail.com, ParentAndBabysvcs.com. Backyard Saturday – Butterfly Day–10am-noon. Through play, families can experience nature. Each program will celebrate a nature awareness day through fun activities to do, cool biofacts to investigate, and an explorative hike through the park. Ages 0-7. Cost: $5 parking. Leo’s Landing Playground at Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info/join mailing list: 803-772-1228, Rkennerly@icrc.net. Newborn Care Class–6-8pm. With Jordan Black-Peacock. Cost: $80. Capital Parent & Baby, 801 Gervais St, Ste 101, Columbia. Info: 803630-3454, ParentAndBabyServices@gmail.com, ParentAndBabysvcs.com.
SATURDAY, MARCH 12 Touch-A-Truck–10am-1pm. See trucks, tractors and more. Children will get hands-on experience with large commercial vehicles and talk to the people that operate them. Food will be available for purchase. All ages. Cost: $5 parking. Saluda Shoals Park East, 5605 Bush River Rd, Columbia. Info: 803-772-1228, icrc.net. Parents’ Night Out (PNO)–6-8:30pm. No sitter? Bring the kids out for PNO. They will enjoy a movie,
THURSDAY, MARCH 17 “Feeling Lucky” Paint Night–6:30-8:30pm. Feeling lucky? You don’t have to be Irish to celebrate St. Paddy’s with us. Includes a 16x20 canvas painting and instruction. Ages 21 and up. Cost: $30. CWC Studio, 1812 Augusta Hwy, Ste. K, Lexington Info: 803-785-2876, Linktr.ee/CanvasesWithCandace.
WEDNESDAY, MARCH 23 Infant CPR Class–6-8pm. With Jordan Black-Peacock. Cost: $80. Capital Parent & Baby, 801 Gervais St, Ste 101, Columbia. Info: 803-630-3454, ParentAndBabyServices@gmail.com, ParentAndBabysvcs.com.
THURSDAY, MARCH 24 Wine for Water Fundraiser–6-8:30pm. Hosted by Gills Creek Watershed. Featuring a silent auction, a premier wine pull, food from local restaurants (paired with a style of wine), and music from a local jazz band. Proceeds benefit Gills Creek Watershed Association’s work to protect and restore Gills Creek. Hall at Senate’s End, 320 Senate St, Columbia. Info/cost/tickets: 803-772-8326, GillsCreekWatershed.org.
SATURDAY, MARCH 26 ICRC Indoor Yard Sale–7-11am. Clean out your garage and participate as a vendor or drop by for great bargains and treasures. Doors open to vendors at 6:30am. Setup must be done Friday between 4-7pm. Admission is free to buyers. Seven Oaks Park, 200 Leisure Ln, Columbia. Info/vendor info: 803-772-3336. Rain Barrel and Compost Bin Sale–10-11am. Preordering is required; no onsite sales. Cost: rain barrels, $75; compost bins, $65. Order by March 20 at RainWaterSolutions.com/products/Columbia-SC. Pickup is March 26 at Southeast Park, 951 Hazelwood Rd, Columbia. Info: 803-545-2722.
plan ahead FRIDAY, APRIL 1 Lower Saluda Craft Beer Fest–6-9pm. Sample 25 craft beers from local and regional breweries. Food trucks and live music. Cost: $30 in advance; $35 day of (includes all you can taste and a complimentary glass). Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info/tickets: 803-772-1228, icrc.net.
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on going events
sunday Eckankar–the Path of Total Freedom–10-11am. Every second Sunday. Open discussion about the spiritual messages in our daily experiences on our journey to God. Free. Seven Oaks Park, 200 Leisure Ln, Columbia. Info: Call Dee at 803-749-2459, or visit Meetup.com/Columbia-Spiritual-Seekers or ECK-SC.org. Soundy School–10:30am. Every Sunday. Celebration through sound vibration, meditation and chanting. Singing bowls, bells, gong, hang drum, shruti box and other instruments. Masks required. Free. Held next to Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: Email Tricia Phaup at Tricia@ kinmail.org. Unity of Columbia–11am. Every Sunday. A vibrant spiritual meditation community. Free. Unity of Columbia, 1801 Legrand Rd. Info: UnityColumbia@ gmail.com, UnityColumbia.org. A Course in Miracles–Original Edition (ACIMOE)–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 Joy Lee Connor, LMT. Info: Contact Connor at 803-447-6499 or JoyLeeConnor@BellSouth.net.
monday COVID-19: Self-Defense Beyond the Vaccine, Part 1–6:30pm. Every Monday. Virtual class via Zoom. Cost: $20. Info: Contact Ms. Tracy at 833678-7229 or OriginalOriginshw@gmail.com.
tuesday Original Origins Healthy Living Virtual Support Group–6:30pm. First Tuesday. Free. Must register to attend. Info: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.
wednesday A Course in Miracles–7:30pm. Every Wednesday. Curious about A Course in Miracles and how its principles can help you find a better way to live? An informal discussion group led by Lee McEachern. The meeting is open to everyone in person or online. Free. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info/Zoom link: RevCandace@JubileeCircle. com, JubileeCircle.com.
saturday
COVID-19: Self-Defense Beyond the Vaccine, Part 1–11am. Every Saturday. Virtual class via Zoom. Cost: $20. Info: Contact Ms. Tracy at 833678-7229 or OriginalOriginshw@gmail.com. Trance Healing–Every Saturday. A holistic healing approach for PTSD, chronic illness or cancer. Cost: In-person 30-minute session $45, or 60-minute session for $60. Holistic Wellness and Counseling Center, 519 E Main St, Lexington. Info/to book session: Contact Joy Stagg at 803-575-0811 or ReikiByJoy.com.
natural directory 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.
ACUPUNCTURE
CHIROPRACTIC
THE ACUPUNCTURE CLINIC
CHIROPRACTIC WELLNESS CENTER INC
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 33.
AESTHETICS EXPECT CLARITY AESTHETICS
Angie Jewell 120 Kaminer Way Pkwy, Ste G, Columbia 803-348-8962
Our carefully crafted and customized holistic care plans include Environ skin care products, which utilize science to deliver real skin benefits, paired with treatment room modalities, such as PBM, LFS, RF, microcurrent, facial/ear reflexology, facial sculpting massage, and gua sha, to help our clients reach their skin goals. Consistent and positive results include luminous, smooth, taut skin with even skin pigmentation. It’s time to expect clarity!
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, pages 2 and back page.
BODY SCULPTING BODIED BEAUTY LOUNGE
3201 Broad River Rd, Columbia 803-479-3351 • BodiedBeautyLounge.com
A premier body-sculpting lounge with luxe services to build a baddie body naturally with no downtime. The expert staff members at Bodied Beauty Lounge are very knowledgeable and friendly—specializing in the areas of nonsurgical/non-invasive body sculpting, certified laser lipo, ultrasonic cavitation, radio frequency skin tightening, non-surgical Brazilian butt lifts, wood therapy, yoni steaming and much more. We are here and ready to help you achieve your body goals in less time and at affordable pricing. Come #GetBodied today!
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-the-art full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 10.
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 36.
“Because when you stop and look around, this life is pretty amazing.” ~Dr. Seuss
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COUNSELING HOLISTIC CBT LLC
Mark Stoll, LPC, NCC 14 Monckton Blvd, Columbia Mark@MarkStollTherapy.com MarkStollTherapy.com
The pain of intrusive worry, fear and rumination can be overwhelming. Mark Stoll has been helping people with severe anxiety and depression for more than two decades by effectively integrating evidencebased therapies of mindfulness training, CBT, and acceptance and commitment therapy. You will learn effective strategies to free yourself from the prison of your mind so you can begin enjoying life again.
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.
ENDOMETRIOSIS HAYLI’S HERBS LLC
Master Herbalist HaylisHerbs.com Online Herbal Consultations for the Symptoms of Endometriosis
Living with endometriosis can be stressful, confusing and overwhelming. I put together herbal combinations specific to your individual needs to help combat and potentially eliminate the symptoms of endometriosis. Please visit HaylisHerbs.com for more information and to schedule a free 15-minute pre-consultation.
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 25.
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INVODRIP VITAMIN BAR
INSPIRED HEALTH
At INVODrip, we care about your overall wellness. Our goal is to increase your energy levels, help meet your weight-loss goals, and ensure you’re well hydrated— not just with water, but also by incorporating the vitamins, minerals and electrolytes your body craves. The absorption rate of our vitamins and minerals surpasses any oral supplements you may have taken. Give us a call today to book your drip now. See ad, page 29.
Are you ready to take charge of your health? Dr. Dana Nairn is a fellow of the Academy of Integrative Health and Medicine and board certified in integrative holistic medicine and internal medicine. Dr. Nairn is excited and looking forward to partnering with you on your journey to becoming the best version of yourself. Call today to schedule a consultation! See ad, page 7.
160 Medical Cir, Ste C, W Columbia Book@INVODrip.com 803-830-7212
Dana Nairn, MD, FIAHM 7430 College St, Irmo 839-200-7800
LOCAL RETREAT
ORIGINAL ORIGINS HEALTH AND WELLNESS
JOY LEE CONNOR, LMT (SC#1229)
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 18.
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!
Tracy R. Jacox • 833-678-7229 OriginalOriginshw@gmail.com OriginalOriginshw.com
YONI STUDIO & WELLNESS SPA LLC 2638 -216 Two Notch Rd, Ste 3, Columbia 803-904-0537 • YoniStudioSpa@yahoo.com YoniStudioSpa.com Facebook.com/YoniStudioSpa
Yoni Studio & Wellness Spa is a holistic health and wellness spa located in Columbia that specializes in noninvasive treatments and procedures. We offer a safe and relaxing environment while providing quality care services, such as yoni (vaginal) steam, noninvasive body sculpting, teeth whitening, weight management and much more. Visit our website to book a session.
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 4.
ColumbiaNaturalAwakenings.com
Healing Minster at Springhill AtONEment Center 803-447-6499
MASSAGE BODYWORX TRAINING AND RECOVERY
Traci Brock, LMT-SC #12586 806 12th St, West Columbia 352-362-7534 BodyWorxTrainingAndRecovery.com
Traci Brock has more than 20 years in the health and fitness industry. She is a sports and medical massage practitioner, a certified personal trainer, a corrective exercise specialist, and a fitness instructor. At BodyWorx, she is not focused on just one area of a healthy lifestyle, but on all critical areas of fitness, recovery and nutrition. “My mission is to educate my clients and the community in becoming better versions of themselves by using exercise, nutrition and recovery as a health and wellness tool,” says Traci. Let Traci help you on your journey to optimal health and wellness. Call, text or email to make an appointment. “Solutions for moving better and feeling healthier.” See ad, page 3.
NATURAL SOAPS RAW ESSENCE NATURAL SOAPS & BATH CO LLC 9003 Two Notch Rd, Ste 12, Columbia 803-834-6576 Info@RawEssenceSoaps.com RawEssenceSoaps.com
Raw Essence Natural Soaps & Bath Company LLC is a handcrafted line of soap and body care products homemade in Columbia that uses all-natural ingredients to make unique
products for your lifestyle and home. Raw Essence makes products that are 100 percent handmade, and free of harmful chemicals and preservatives. We strive to use the highest quality, eco-friendly ingredients possible to create unique luxury soaps, lotions, sugar scrubs, body butters, candles, and other spa and natural skin care items that will nourish your body and delight your senses.
ORGANIC FARM ASYA’S ORGANIC FARM Sumter, SC 803-463-2968 SCFOrganicFarms.com
Asya’s Organic Farm is owned by young entrepreneur Asya Harris. Harris began working on her parents’ farm at the age of 6. This driven young business woman currently markets herbal teas, supplements and essential oils. Her product lineup also includes gemstones, natural minerals and healing crystals. Products can be purchased online from Etsy @SCFOrganicFarms and on her business Instagram account @Asya_Organic_Farm. See ad, page 9.
PREGNANCY/LACTATION CAPITAL PARENT AND BABY SPECIALTY SERVICES
J. Black-Peacock, BS, IBCLC, LCCE, CPST, CBD 801 Gervais St, Ste 101, Columbia 803-630-3454 • ParentAndBabysvcs.com
Columbia’s premier pregnancy, birth and postpartum service provider. Our pregnancy services include classes/education, birth preference planning, and prenatal lactation consultations. Our birth services include birth doula services (with traditional, last-minute or virtual services available). Our postpartum services include newborn/postpartum doula services, lactation services, and education/classes. Car seat checks, installations and education are also available. See ad, page 37.
SPIRITUAL LIGHT IN THE DARKNESS Justin Williams 803-467-8322 Justin.Williams2@gmail.com
Justin is an intuitive counselor and energy worker. He 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 tailormade for abundance and success.
UNITY OF COLUMBIA
1801 Legrand Rd 803-736-5766 • UnityColumbia.org
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 highquality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, pages 2 and back page.
Connect with us naturally!
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 7.
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. Hardto-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 25.
March 2022
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ColumbiaNaturalAwakenings.com
