Natural Awakenings Columbia Edition 0522

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HEALTHY

LIVING

HEALTHY

PLANET

THE HEALTH BENEFITS of Intermittent Fasting CONTAINER GARDEN TIPS for Growing Edibles TIPS FOR STAYING HYDRATED

MOMS MAKING IT WORK Forging Ahead in Uncertain Times

May 2022 | Columbia Edition | ColumbiaNaturalAwakenings.com May 2022

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Columbia Edition

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May 2022

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Contents 15

15 SHVAAS SPA

The Total Spa Experience!

16 STAYING HYDRATED

It's Not Just About Drinking Water

18 INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

21 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

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24 EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

26 THE BLENDED FAMILY

Tips for Creating a Successful Stepfamily

28 FENDING OFF FIBROIDS Natural Approaches Offer Relief

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30 JEFFREY BLAND

on Rejuvenating Our Immune System

32 SAVING BIRDS FROM CATS

Simple Strategies to Protect Feathered Friends

DEPARTMENTS 7 news briefs 12 health briefs 13 eco tip 14 global briefs 16 fit body 18 conscious

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24 green living 26 healthy kids 28 healing ways 30 wise words 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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May 2022

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HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION

letter from publisher

No Sight … but Great Vision!

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ou are beautiful, powerful, deeply complex and wor-

PUBLISHER Annette Carter Briggs thy; seemingly unsearchable, like the vast oceans.

EDITOR Sara Gurgen You are woman! The late Ayn Rand once stated, DESIGN & PRODUCTION Kristina Parella “The question isn’t who’s going to let me; it’s who is going to

Billy Briggs

stop me.” And this a great place to start!

So, I ask the same soul-searching question: Who, or SALES & MARKETING Annette Carter Briggs even what, is going to stop you and me? Born on June 27,

1880, the intriguing Helen Keller faced the same question WEBSITE Kristina Parella at a very young age. Left both deaf and blind from a debilitating, life-changing illness that Billy Briggs she mysteriously contracted, Keller bravely went on to paddle her boat of faith, hope and unrelenting determination through the treacherous waters of adversity. In 1904, at the age CONTACT US of 24, Keller graduated from Radcliffe College, becoming the first deaf and blind person PO Box # 2812 Columbia, SC 29202 to earn a bachelor’s degree. I’m certain that she had tough days, but, through it all, and deEmail spite the inability to see with her “natural” eyes … she sharpened her inner vision and left ColaPublisher@NaturalAwakenings.com an impactful legacy that has inspired millions worldwide. When asked about her inability Annette Briggs Ph: 803-309-2101 Website to see the world in which she lived, Keller profoundly responded, “The only thing worse ColumbiaNaturalAwakenings.com than being blind is having sight but no vision.”

Keller made it through to the other side, finding fulfillment in life and purpose by reSUBSCRIPTIONS Subscriptions are available by sending $24 fusing to let anyone paint her life’s story on a hopeless canvas. She struggled with speech, (for 12 issues) to the above address. but even when she finally learned to express herself verbally, I’m certain there are two words she refused to learn to say. They are “I can’t.”

NATIONAL TEAM How do you “see” yourself and your life, and do you have the vision and resolve to CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne navigate the choppy waters and high seas of challenge and adversity? Are there voices and Layout & Design Gabrielle W-Perillo careless words of the past, or even physical or emotional abuse, that still haunt you? These Financial Manager Yolanda Shebert things can often leave deep and defining emotional (and sometimes physical) scars that Asst. Director of Ops Heather Gibbs we often desperately try to hide, causing “life fractures” that can change the way we see Digital Content Director Rachael Oppy ourselves and the world around us. Do you feel robbed of your heart’s passion? Are you National Advertising Lisa Doyle-Mitchell drowning in waters of daily responsibilities to work, family and community?

Administrative Assistant Anne-Marie Ryan The sad reality is that these questions, when left unanswered and unresolved, can Natural Awakenings Publishing Corporation cause serious emotional harm, which, in turn, can lead to serious physical problems. The 4851 Tamiami Trail N., Ste. 200 beauty and cosmetic care industry is a multibillion dollar success story, thriving largely Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 due to countless women that feverishly try to create on the outside what they cannot find NaturalAwakeningsMag.com or see on the inside—like a nice-looking car with nothing working under the hood. Quite literally, many women are attempting to bury their pain and disillusionment with blush, © 2022 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be mascara and lipstick. A recent study revealed that the average woman will spend approxreproduced and reprinted, we require that prior permission be obtained in writing. imately $15,000 on beauty products over a lifetime. In reality, true beauty, worth and Natural Awakenings is a free publication distributed meaning must start from within. We must “see” ourselves healed, whole and destined to locally and is supported by our advertisers. Please call to find a location near you or if you would like move forward. copies placed at your business.

This month’s editorial theme is Women’s Wellness. Are you well in mind, body and We do not necessarily endorse the views expressed in the articles and advertisements, nor are we soul … really? If not, start the journey back to rediscovering your vision and purpose by responsible for the products and services advertised. refusing, like Keller, to let life’s challenges and trials write your story for you. Love yourself Check with a healthcare professional regarding the appropriate use of any treatment. to true wellness by picking up the pen of hope and vision to write the best chapters of your life yet.

CONTRIBUTING WRITERS Odell Williams Kristi Antley

Seeing your inner beauty,

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

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

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Columbia Edition

Annette Carter Briggs, Publisher

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community news

Columbia Water Needs Your Help!

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olumbia Water is inviting Midlands area residents to help protect waterways by reminding people that “Drains Aren't Dumps” and by marking storm drains in the local community. Volunteers will be given all the materials and instruction needed to mark drains. The goal, through public education and outreach, is to reduce pollution entering our local waterways— creeks, streams, lakes and rivers. Pollutants enter these waterways from storm drains due to treated or untreated water flowing into storm drains. The pollutants then negatively affect water quality for people, fish and animals.

Storm drain markers serve as visual reminders to city and county residents that storm drains lead directly to local waterways. The city of Columbia and Richland County use weatherproof medallions with the image of a fish and water, along with “No Dumping/Drains to River” stamped in large letters. Properly disposing of pet waste, keeping yards free of trash, recycling motor oil, and reducing pesticide and fertilizer use are a few actions that residents can take to help keep our waterways clean.

For more information, visit DrainsArentDumps.org. See ad, page 3.

The KMB Shoe Drive Continues Through May

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MB’s annual shoe drive fundraiser is several weeks in and will continue through Tuesday, May 31. To date, volunteers have collected 1,325 shoes directly to KMB’s office, and KMB has 28 other host sites still collecting shoes as well. The drive helps to raise funds to support KMB’s mission and purpose to engage, inspire, educate and encourage Midlands area residents to invest in the local community through litter prevention, recycling and beautification. There is still time to help by dropping off gently worn, used and new shoes at KMB’s office, located at 1305 Augusta Road, in West Columbia, or at any of the other host sites. Local businesses, schools, churches or neighborhood associations can also host a KMB collection. Call for more information.

Established in 1989 to serve Richland and Lexington counties, Keep the Midlands Beautiful provides sustainable solutions for individuals and groups to improve the physical and visual aspects of their community through beautification, waste reduction and recycling, and litter prevention.

For more information, contact Laura Blake Orr at 803-733-1139 or LBlakeOrr@kmbsc. org. Also visit kmb.org.

Meditation Monday at the Columbia Museum of Art

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he Columbia Museum of Art is hosting its Meditation Monday on May 9, from 6 to 7 p.m. Participants will enjoy a rejuvenating, restorative meditation and mindful journaling experience led by Marlena Crovatt-Bagwell.

Meditation activities will take place at the Anila Quayyum Agha: Let a Million Flowers Bloom exhibition. Crovatt-Bagwell started her meditation practice while attending the Rolf Gates Affiliate 200hr Vinyasa Teacher Training, in 2017. Open to guests ages 13 and older, mats and journals will be provided; however, guests are welcome to bring their own mats and yoga props. Since space is very limited, registration is required.

Cost: $12, members; $15, nonmembers. Location: Columbia Museum of Art, 1515 Main St. For more information, call 803-799-2810.

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community news

Holistic CBT LLC Moves to New Office Location on Gervais

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herapist, coach and educator Mark Stoll, LPC, NCC, has moved to his new office location at 2537 Gervais Street, in Columbia. As the founder of Holistic CBT LLC, Stoll’s unique therapeutic approach (focusing on the source of the problem) helps individuals find much-needed relief from such debilitating conditions as anxiety, depression and/or chronic unhappiness in any form. “If you have an unhealthy relationship with your mind and are constantly being bullied by your thoughts, it doesn't matter what you build around you, you will not be happy,” says Stoll. “The quality of your life will only ever be as good as the quality of your mind. Until you address the problem of your mind, you will continue to struggle. Come and see what evidenced-based ACT/CBT can do for you.”

Stoll is now accepting United Healthcare, BCBS and CIGNA health insurance. Holistic CBT’s innovative and effective services include counseling and psychotherapy, physician wellness and coaching, Mindfulness Essentials coaching, workshops and training.

For more information or to schedule an appointment, call 803-250-5041 or visit MarkStoll.

ClientSecure.me. Also visit MarkStollTherapy.com. See ad, page 37.

It’s a Green Steps Schools Gathering in June!

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n Thursday, June 9, from 9 to 11 a.m., the Green Steps Schools Program is hosting its Green Steps Gathering at Aiken Elementary School, located at 2050 Pine Log Road. A free event, current and prospective teachers and project mentors are invited to attend to learn more about Aiken Elementary School's Green Steps Projects and to receive annual Green Steps training and updates. Attendees will witness first hand many of the various ways Aiken Elementary School’s students learn, incorporate and teach others through their innovative sustainable projects, such as the one for their garden. Staff and students both have fun while helping to improve their environment.

Qualifying schools and mentors will be presented with their 2022 Green Steps certificates.

In addition, attendees will also have the opportunity to win Green Steps learning kits.

Light refreshments will be provided. Participants are asked to bring a water bottle and dress comfortably.

The S.C. Green Steps Schools Program encourages and empowers S.C. educators and students to plan, establish and sustain projects that enhance the environment. The program provides support for student-led conservation projects, such as school gardens, wildlife habitat, composting, recycling, upcycling, rain barrels, and more.

For more information, contact Green Steps Schools Program Coordinator Jane Hiller at 803741-8250 or JaneHiller@gmail.com. Also visit eeasc.org/event-4637177.

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The Collective Conscience Receives KMB Hosts Adopt-A-Highway Prepare/Enrich Certification Campaign

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acqueline Hanks, EdS, MFT, and Charlie Ebert, MCPC, owners and operators of the Collective Conscience LLC, have successfully completed the Prepare/Enrich Certified Facilitator Training to help build strong marriages and healthy relationships. As a part of the relationship-enrichment sessions and after the completion of a customized online assessment, a couple (premarital, cohabitating, married, married with children, blended) meet with Hanks and Ebert to help facilitate even further development of their relationship. The dynamics of a couple’s relationship are measured in four interconnected areas: assertiveness, self-confidence, avoidance and partner dominance.

During the six- to eight-week sessions, couples will also become more comfortable with communication and conflict resolution, develop more closeness and flexibility, see personality compatibilities, and manage stress. More information on Prepare/ Enrich can be found at Prepare-Enrich.com. The mission of the Collective Conscience is to bring freedom, connectedness and joy to individuals, families and the community through therapy, coaching and relationship enhancement.

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n Saturday, May 21, Keep the Midlands Beautiful (KMB) is hosting an AdoptA-Highway (AAH) campaign in the Midlands area. Individuals, organizations and businesses are encouraged to participate. The AAH program is sponsored by the S.C. Department of Transportation and coordinated by KMB for roads in Richland and Lexington counties. KMB also coordinates the Adopt-A-Street program for the city of Columbia. In the case of rain, the pickup will automatically be postponed until the following Saturday.

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

For more information and details about this Adopt-A-Highway campaign, including the location, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

Location: The Collective Conscience, 1824 Bull St., Columbia. For more information, visit TheCollectiveConscience.biz. See ad, page 5.

SCWF Hosts Conservation Dinner at Spotted Salamander

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t’s time to go wild! The South Carolina Wildlife Federation (SCWF) will host its Wild Forks, Knives & Spoonbills Conservation Dinner on Friday, June 24, from 6 to 8 p.m., at the Spotted Salamander, located at 1531 Richland Street, in Columbia. This five-course, unique dining experience will feature dishes inspired by imperiled bird species created by Chef Jessica Shillato. As each course is served, SCWF’s Habitat Education Manager Jay Keck will share invaluable information regarding each species and the conservation efforts needed to help them thrive. All funds raised will go toward SCWF’s conservation and education programs. As a nonprofit organization, SCWF’s primary source of funding is through memberships and general donations.

Cost: $120. For more information, call 803-256-0670 or visit scwf.org.

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community news

ICRC Hosts Pickin’ & Piggin’ Event Fundraiser

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t’s a world-class barbecue cook-off at Saluda Shoals Park! On Saturday, May 7, from 11 a.m. to 2 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Pickin’ & Piggin’ event at Saluda Shoals Park. This barbecue cook-off and music celebration will feature savory, award-winning barbecue from a number of South Carolina’s best barbecue cooks, as well as great live music. In addition, beer will be available for purchase at the event—IDs are required.

Advance tickets can be purchased through Friday, May 6.

Cost: $15 (adults); $5 children 12 and under. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia. For more information, call 803-772-1228 or visit icrc.net. See ad, page 31.

ICRC Hosts Cooking with Mom

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n Saturday, May 7, from noon to 2 p.m., the Irmo Chapin Recreation Commission is hosting its Cooking with Mom celebration event at Seven Oaks Park, located at 200 Leisure Lane, in Columbia. As a part of this tasty culinary experience, Midlands area mothers will have the wonderful opportunity to prepare a Mother’s Day treat with one of their children.

Cost: $55 (parent and one child). For more information, call 803-772-3336 or visit icrc.net/event/cooking-mom.

About Your Health Balance for Life

Offering Thermography in Columbia Since 2009

10% Off All Thermography May Special!

Thermography shows blood flow patterns, potential areas of inflammation and asymmetry in the body.

It is a valuable tool for alerting you and your doctor to changes that can indicate early disease or potential pathology.

Thermography is non-invasive with no radiation or pain and no body contact.

(10% off valid only for the month of May 2022)

About Your Health, Inc.

Call to make an appointment.

803-798-8687

120 Kaminer Way Pkwy, Ste. J, Columbia, SC 29210

aboutyourhealthsc.com

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Project Wet/ Wild Professional Development

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ednesday, June 8, from 10 a.m. to 4 p.m., Project Wet and Palmetto Project Wild are hosting a professional development training session at the Ruth Patrick Science Center, located at 427 Scholar Loop, in Aiken. Get ready for a Wet and Wild professional development event! These education and resource-rich sessions are designed for teachers, other educators, parents and community leaders that work with youths (K-12). Wet and Wild curricula focus on using water and wildlife to teach students how to think, not what to think. The development session will include K-12 Project Wet and Project Wild curriculum guides, lunch and great giveaways.

Cost: $65. For more information, visit eeasc.org/event-4637157.

The Taste of Newberry

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ome and get a taste! On Friday, May 6, from 5 to 9 p.m., the Taste of Newberry organization is hosting its annual Taste of Newberry event on Main Street in downtown Newberry. Featuring Newberry’s best, vendor spaces at this event are open to all Newberry county-based restaurants, catering services, and other food industries. Free parking is available at downtown Newberry municipal lots. Admission is free; however, attendees must present a valid ID to obtain over 21 wristbands for the event.

For more information, contact the city of Newberry’s Parks, Recreation and Tourism office at 803-321-1015 or email prt@CityOfNewberry.com. Also visit TasteOfNewberry.com/event.

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Try Tai Chi to Boost Neurological Health With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system.

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A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a bone-loss marker.

The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors.

In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group.

While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist.

Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity

Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

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health briefs

eco tip

DIY SALT SCRUB RECIPE

DIY Salt Scrub

1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil 1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil

with Himalayan Salt and Essential Oils

Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils.

Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated. Store in a glass or metal container. This recipe fills a single, pint- sized Mason jar or two half-pint jars.

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Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants. If it is kept in the shower, store the scrub away from the water stream.

For more healthy DIY recipes, along with natural skincare and eco-friendly home and garden ideas, visit EcoLiving Mama.com.

A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion. Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone.

Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They are easy to make because they are a simple combination of salt and oil.

In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing.

Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin.

Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as: Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil May 2022

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global briefs

Buzz Kill

Sky High

More Bad News for Bumblebees

photo courtesy of Sky Sales Power

Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11-fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands.

In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether.

Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore.

A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.”

The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in shortterm memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin. justin/AdobeStock.com

Wind Energy Goes Airborne

Pharmaceutical Pollution is Out of Control

A new study by the University of York, “Pharmaceutical Pollution of the World’s Rivers,” in the journal Proceedings of the National Academy of Sciences, has determined that pharmaceutical drugs polluting the world’s rivers pose “a global threat to environmental and human health.” Research leader Dr. John Wilkinson says, “What we know now is that even the most modern, efficient wastewater treatment plants aren’t completely capable of degrading these compounds before they end up in rivers or lakes.”

Biologically active compounds cause harm to wildlife such as the feminization of fish, and the presence of antibiotics in the environment increases the risk of drug resistance. The survey sampled 258 rivers in 104 countries and more than a quarter were regarded as unsafe for aquatic organisms. The most extensive global study to date found that the most polluted rivers were in Bolivia, Pakistan and Ethiopia. In the U.S., Dallas ranked in the top 20 percent. Those in the Amazon rainforest, Iceland and Norway had the least amounts of pharmaceutical pollution. Wilkinson advises, “The World Health Organization and UN and other organizations say antimicrobial resistance is the single greatest threat to humanity; it’s a next pandemic.”

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Prescription Problem

business spotlight

SHVAAS SPA THE TOTAL SPA EXPERIENCE!

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by Shonna Whitley

elf-care is health care. That is more than a tagline, it’s a way of life for Khristina Lawler, owner and operator of Shvaas Spa. Located in the heart of downtown Columbia, this spa has always been a labor of love for Lawler.

From the moment you walk down the dimly lit, ivy-draped hallway, you’ll be transported into the tranquil world of natural wellness.

Your first stop is experiencing the Meditation Zen Garden where you can relax in the spa’s ancient Japanese-themed, private sanctuary. Get comfortable in the zero gravity, reclining leather chairs with built-in massage. You may also choose to add the stress therapy eye massage. If you

would like the full experience, opt for the 15- to 30-minute guided meditations.

Since health and wellness start within, your next stop should be a 30- to 40-minute session in the spa’s Sunlighten Infrared Sauna. Infrared heat is known to help relieve sore muscles and improve one’s overall health. Full-spectrum saunas can hold up to two people and use light to create heat. This type of sauna is sometimes called a far-infrared sauna—“far” describes where the infrared waves fall on the light spectrum. With six options to choose from, from weight loss to pain relief, the spa’s infrared saunas are sure to have a therapy for what ails you.

For the full-spa experience, relax on Shvaas Spa’s hydro massage bed. Hydro massages are quick and require little time, so even the busiest person can fit a massage into their schedule.

You remain clothed and dry for privacy and comfort, with no post-session cleanup of oils or contaminated water.

With the water temperature varying from 90 to 104 degrees Fahrenheit, the spray bar

travels forward and back, massaging the full length of the body, or you may select to concentrate on a specific area. The water jets simulate a fingertip massage from the center to the sides of the body. The force can be adjusted to suit the sensitivity of your body with consistency that cannot be duplicated by manual massage or other massage devices.

The Cocoon Experience combines and synchronizes all of inHarmony’s vibroacoustic products, with the BrainTap headset using specialized content and platform integration. Tap into your peak potential to conquer life’s demands, goals and pressures with new levels of life-force energy. Minimize your anxiety and raise your vibration.

Envelop yourself in a cocoon of synchronized light, music and frequency, creating a deep, effortless meditative state that induces regeneration, wellness and happiness.

Finally, immerse yourself into the spa’s state-of-the-art Himalayan salt cave for some restorative halotherapy. Halotherapy is a method used to help cleanse and detox the lungs, as well as invigorate the entire body with increased lung capacity and oxygen intake. Healthy lungs and a clean respiratory system are essential for vitality, energy and longevity. It may seem like a new trend in North America, but halotherapy has origins dating back to the salt mines and caves of Europe and Russia when it was discovered that salt miners rarely suffered from colds or respiratory conditions. Since then, sufferers of respiratory illnesses, such as allergies, emphysema and asthma, began visiting the salt mines to receive the benefits. Described as relaxing and tranquil, the spa’s salt cave was created with tons of pure, pink Himalayan salt to create the micro-climate of a natural salt mine. The spa also has a small retail space offering up a selection of items from aromatherapy products to jewelry. Relax, refresh and reconnect at Shvaas Spa, located at 1716 Main Street, in Columbia.

Hours of operation: Tuesdays and Fridays, 10 a.m. to 6 p.m.; Wednesdays, Thursdays and Saturdays, 10 a.m. to 7 p.m. For more information, call 803-708-4196, email ShvaasSpa@gmail.com or visit ShvaasSpa. com. See ad, page 13..

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fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER

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by Sandra Yeyati

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine.

“Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.”

Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”

“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying.

Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”

According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments.

Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates 16

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How to Hydrate

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dehydration, and not crystal-clear, because you could be over-hydrating.”

In her book Quench, Cohen delineates a five-day plan to optimize hydration.

Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).

Drink a glass of water before every meal.

“For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

When feeling hungry, drink a glass of water. We often mistake hunger for thirst.

Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.

Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

Cohen recommends one to two table-

spoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating.

If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

Best Fluids to Drink “The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best at-home system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.

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

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conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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by Sheila Julson

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asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, 18

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Texas, who has practiced it for two years and found himself with more energy.

“Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves

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fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having

balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman.

Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping.

“There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time.

Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional) Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

photo courtesy of Laura Fuentes

1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

HEALTHY BREAKFAST SALAD

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine.

Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

In a gallon-size zip Spray a non-stick pan and cook eggs sunny side-up over bag, combine medium heat. Assemble the salads by placing a large handful chicken of greens in each bowl and topping with roasted veggies, fried breasts, olive egg, bacon pieces and avocado slices. oil, lemon zest, lemon Recipe courtesy of Laura Fuentes. juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving.

Recipe courtesy of Laura Fuentes.

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photo courtesy of Laura Fuentes

MEDITERRANEAN CHICKEN FARRO BOWLS

Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

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wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves.

According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.

While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing.

Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and

when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care.

Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey. com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents.

The world had to slow down so I could catch up, and I’ve been forced to stop,

breathe and take it in stride,” she says.

Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children.

My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

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Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop.

Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities

Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities.

It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.

An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all

experience collective and multiple losses together and brought some difficult issues to light,” she explains.

In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that

the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it.

Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.”

Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.”

She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing

Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 22

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100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.

She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.

For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key.

Here are some practical ways busy moms can incorporate their overall wellness into a daily routine.

Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack.

Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group.

Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy.

Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts.

Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

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EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

by Maya Whitman

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ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio.

The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work.

For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical

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Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations

Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. Plants needing to climb can be trained to grow on a trellis placed in a container.”

Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

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green living

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Generational Nourishment

Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet.

“Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors.

Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says.

Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.”

Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.”

Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface.

Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fast-release product every week or two.

Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil.

Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster.

Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter.

Plastic pots come in a variety of colors, are lightweight and can often be left outdoors.

Fiberglass is lightweight, pricey and designed to be left outdoors year-round.

Metal is usually not a problem for northern gardeners and are quite trendy.

For more information on galvanized steel safety, visit Seeds_for_Thought64596.pdf (ucanr.edu).

FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles.

Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well-drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest.

FROM AUTHOR MARK RIDSDILL SMITH: Seasonal favorites: Spring: new potatoes, kale, mangetout snow peas (edible pods) Summer: tomatoes, chilies, climbing French beans, Japanese wineberry Fall: arugula, kale, chard, apples

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healthy kids

heart!" she says.

Therapists and blended-family veterans offer advice for those on this important journey:

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY

by Ronica O’Hara

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he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail.

They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of 26

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Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King.

Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart.

“The best thing my dad did to blend our

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

Goodbye Junk.

Hello Relief.

DEEP TALKING

Deepening the Dialogue When the going gets tough in a blended family, an Oprah Winfrey-endorsed dialogue technique known as Imago Therapy can help transform animosity into harmony. As laid out by relationship therapist Harville Hendrix in his New York Times bestseller Getting the Love You Want, it involves specific conversational steps that ensure each side is heard and responded to with empathy.

“Imago is effective for parents of blended families because it teaches them to listen and validate the feelings of the children, as well as to better communicate with each other about the challenges,” says Rabbi Shlomo Slatkin, of Baltimore, whose own marriage was saved by the process and who, with his wife Rivka, teaches it to couples. “If your children are not adjusting well, it is important to be able to give them a voice. The Imago dialogue process does just that, without judgment.”

The three basic steps include: Mirroring. Person number one describes the problem in a few sentences, using “I” and feeling words. For example, “I feel shut out when you pick up your phone when I’m talking.”

Person number two repeats it back as closely as possible. “You feel shut out when I pick up my phone when you’re talking.” It may take a few attempts to get it right. Person number two then asks if there’s more to that feeling, and again repeats the phrases back.

NDABCREATIVITY/AdobeStock.com

Validating. Person number two responds showing respect for the problem, with words like, “I can see why …”

Showing Empathy. Person number two searches for the place inside himself or herself that connects with person number one’s concerns. “I get upset, too, when it feels like someone cuts off a conversation.”

Then, they reverse positions and go through it again. Demonstrations can be found on YouTube and worksheets can be viewed at PositivePsychology. com/imago-therapy.

post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick.

“When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

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Do not live someone else’s life and someone else’s idea of what womanhood is. Womanhood is you. ~Viola Davis

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.”

Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail. com.

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healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

freely/AdobeStock.com

by Marlaina Donato

O

ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating.

Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases.

Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

Happier Hormones Through Diet While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 28

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2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids.

“I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida.

Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.”

Vitti recommends opting for fiber-rich whole grains that aid

in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff— which acts like sugar in the body—is a factor in making fibroids grow,” she says.

Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies.

Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use tech-

FOODS TO CONSUME FOR ACHIEVING HORMONE BALANCE Almonds and hazelnuts

Organic wheat germ

Arugula

Radish

Cold-water, deep-sea fish: salmon, tuna, herring, halibut, mackerel, sardines

Reishi mushrooms

Garlic Green tea

Turnips Vitamin E, vitamin B complex, magnesium, omega-3 fatty acids Watercress

niques to improve circulation, these techniques focus specifically on the reproductive and pelvic organs,” she says.

According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor.

No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.”

Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains.

Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus.

Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic.

FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations.

Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized.

May 2022

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wise words

Jeffrey Bland on

Rejuvenating Our Immune System

by Sandra Yeyati

K

the environment and isn’t overreacting or under-reacting, while still working as you would like it—to defend us.

What is Immuno-Rejuvenation?

There are two parts to our immune system.

One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plant-derived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation.

The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection.

A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through.

We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016.

In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to 30

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How can we reset our immune system?

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nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington.

In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize science-based nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

improvement of our immune function.

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

What targeted, phytochemical-rich foods are you excited about?

Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun. As a result, it has in its genes the ability to produce the highest level of immune-activating phytochemicals of any plant we know—50 to 100 times higher.

Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/ androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory.

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

May 2022

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natural pet

bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.”

Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside.

The researchers divided the cats into six groups, including a control group that didn’t change their habits. For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

Feed Them a Fresh Meat Diet

SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS

by Karen Shaw Becker

W

hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild.

New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

Use Rainbow-Colored Ruff Collars A small study by the University of Northern British Columbia (UNBC) suggests that when 32

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Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers.

“Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” ex-

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Saving Birds from Cats

The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

plains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be open-air, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside. It also keeps birds safe.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

Have Them Hunt Indoors for Food To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An

May 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 May 12 (for June 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.

THURSDAY, MAY 5

Leo’s Landing Expansion Grand Opening–4:30pm. Live Music by John Wesley Satterfield.

Dupre Express Catering, Cheese and Thank You, and Wildfire Grill will have food available for purchase.

Saluda Shoals Park, 5605 Bush River Rd, Columbia.

Info/cost/advanced tickets: 803-772-1228, icrc.net.

FRIDAY, MAY 6

Jubilee! Circle’s Coffee House and Open Mic– 7pm. Feature act is Tyler Watson. 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.

SATURDAY, MAY 7

Pickin’ & Piggin’–11am-2pm. A world-class barbecue cook-off and music celebration. Enjoy great live music. Beer available for purchase. Cost: $15, 13 and up; $5, children 12 and under. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info/advanced tickets: 803-772-1228, icrc.net.

Chakra and Crystal Workshop–Noon-2pm.

Learn about the chakra system and how to work with crystals. Cost: $25. Registration is required.

Reiki by Joy, Sage Studios, 1117 B Ave, Ste E, W Columbia. Info: Contact Joy Stagg at 803-603-5259 or ReikiByJoy.com.

Cooking with Mom–Noon-2pm. Cooking is a wonderful way to celebrate Mother's Day and introduce healthy foods to children. Enjoy fun family time in the kitchen. Cost: $55 (parent and one child). Seven Oaks Park, 200 Leisure Ln, Columbia. Info: 803772-3336, icrc.net.

Mommy and Me Paint Party–Noon-2pm. Mother’s Day is a great time to celebrate the lovely ladies in our lives. Bring your tiny artist and come create with us. Cost: $25. CWC Studio, 1812 Augusta Hwy, Ste K, Lexington. Info: 803-785-2876, Linktr.ee/ CanvasesWithCandace.

Moms and Mimosas Paint Party–6-8:30pm.

Mother’s Day is a great time to celebrate the lovely ladies in our lives. Come create with us. Age 21 and over. Cost: $35. CWC Studio, 1812 Augusta Hwy, Ste K, Lexington. Info: 803-785-2876, Linktr.ee/ CanvasesWithCandace.

THURSDAY, MAY 12

The Impresario at Jubilee! Circle–7pm. This comic one-act opera is for everyone, not just opera aficionados. Light snacks and drinks will be provided with a requested donation to Jubilee! Cost: $10.

Jubilee! Circle, 6729 Two Notch Rd, Columbia.

Info: Info@JubileeCircle.com, JubileeCircle.com.

FRIDAY, MAY 13

Parents’ Night Out (PNO)–6-8:30pm. No sitter?

Bring the kids out for PNO. They will enjoy a movie, activities and canvas painting; pizza and drinks pro-

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vided. 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.

Improverts Returns–6:30pm. Always wanted to star in a classic comedy improv show but too shy?

This is the improv game for introverts. Beth DeHart will lead the evening's games. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info/cost: Info@JubileeCircle.com, JubileeCircle.com.

SATURDAYS MAY 14 & 21

Lamaze Childbirth Class–9am-12:30pm. Halfday; two sessions. With Jordan Black-Peacock.

Capital Parent & Baby, 801 Gervais St, Ste 101, Columbia. Info/cost: 803-630-3454, ParentAndBabyServices@gmail.com, ParentAndBabysvcs.com.

SATURDAYS MAY 14 & 28

Usui/Holy Fire Reiki I & II Class–10am-4pm.

Learn the history of reiki, holy fire, Japanese reiki techniques as taught by Dr. Usui. Learn how to give a complete reiki treatment. Students get a manual, placement and certificate. Cost: $225 for one or $400 for Reiki I & II. May 14, Reiki I; May 28, Reiki II. Registration is required. Reiki by Joy, Sage Studios, 1117 B Ave, Ste E, W Columbia. Info: Contact Joy Stagg at 803-603-5259 or ReikiByJoy.com.

FRIDAY, MAY 20

Sunset on the Shoals–6-8pm. Enjoy a paddle tour on the Saluda River, followed by a wine tasting at the River Overlook. Trip is dependent on weather and river levels. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: 803-772-1228, icrc.net.

FRIDAY, MAY 27

Paddle and Pint–6-8pm. Paddle the Lower Saluda River, enjoy the views, and meet new friends. After an hour on the water, sample delicious craft beers at the River Overlook. Trip is dependent on weather and river levels. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info/ register: 803-772-1228, icrc.net.

SATURDAY, MAY 28

on going events

sunday Eckankar–10-11am. Second Sundays. The Path of Spiritual Freedom is an active, creative, spiritual practice. Join us and share your insights as we explore various spiritual topics. Seven Oaks, 200 Leisure Ln, Columbia. Info/cost: Call Dee at 803749-2459 or visit 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 Meditation Mondays–6-7pm. Every Monday. Meet your guides; past-life progressive; get your life back on track; 10-point relaxation; and how to work with energy. Cost: $25. Registration is required.

Reiki by Joy, Sage Studios, 1117 B Ave, Ste E, W Columbia. Info: Contact Joy Stagg at 803-603-5259 or ReikiByJoy.com.

wednesday

Parents’ Night Out (PNO)–6-8:30pm. No sitter?

Bring the kids out for PNO. They will enjoy a movie, 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.

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.

plan ahead

saturday

FRIDAY–SUNDAY, JUNE 3–5

Touch for Health Level 1–15 hours (CE for massage therapists). Learn muscle testing, emotional stress release, and techniques to improve reading, hand-eye coordination, brain integration, meridians, 14 muscle balance, and more. Cost: $375. Info/ times: Contact Joy Lee Connor, LMT, certified Touch for Health instructor and consultant of International Kinesiology College, at 803-447-6499 or JoyLeeConnor@BellSouth.net.

ColumbiaNaturalAwakenings.com

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.

natural directory

COUNSELING

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 31.

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, page 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 31.

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 33.

Think like a queen.

A queen is not afraid to fail. Failure is another stepping-stone to greatness. ~Oprah Winfrey

THE COLLECTIVE CONSCIENCE Charlie Ebert, MCPC 1824 Bull St, Columbia 803-250-5107 TheCollectiveConscience.biz

Are you struggling with priorities, relationships, anxiety or major life changes? Feeling stuck?

Charlie Ebert, a master certified professional coach, understands the frustration of feeling like there’s more out there for you, but not knowing from where. He’ll partner with you to help you discover the wellness education tools and resources that you need to feel happy, healthy and more than capable of managing life’s pressures. Call today for a free 30-minute discovery session. See ad, page 5.

HOLISTIC CBT LLC

Mark Stoll, LPC, NCC 2537 Gervais St., 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.

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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 10.

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

Ms. Tracy has over 30 years of experience in the medical field.

The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plant-based lifestyle, which will improve and optimize your quality of life, health and wellness while preventing, delaying, reversing or eliminating chronic illnesses. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 23.

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 3.

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INSPIRED HEALTH

Dana Nairn, MD, FIAHM 7430 College St, Irmo 839-200-7800

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 8.

LOCAL RETREAT JOY LEE CONNOR, LMT (SC#1229) Healing Minster at Springhill AtONEment Center 803-447-6499

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

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

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

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 11.

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

ColumbiaNaturalAwakenings.com

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 19.

PHILANTHROPY SISTERS EMPOWERING EACH OTHER

Pamela Johnson, President P.O. Box 212404, Columbia 803-521-3036 • seeo2018@gmail.com

Sisters Empowering Each Other (SEEO) is a nonprofit organization founded by Pamela Johnson. Our mission is to fundraise monies in order to provide new full-sized personal hygiene packages to women who are homeless and/ or abused. The women and children included may reside in shelters or transitional homes. SEEO motto: Being a Servant for the Lord. Ways to donate: Cash app –$seeo20180; PayPal – seeo2018@gmail.com; or mail check to address above. Contact Johnson to volunteer.

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 7.

Connect with us naturally!

REIKI & WELLNESS MARTA NATURALS REIKI AND WELLNESS

Martha Kirby, Reiki Master and Spiritual Life Coach Columbia Area 803-864-6259 • MartaNaturals.com

Everything is energy, as are our thoughts. We give them life, bad or good. Everything you need is within you to change and transform those negative thoughts. Let me help you unlock those secrets to become the best version of you.

We offer mobile and virtual sessions. Call today to schedule your session or free consultation. See ad, page 10.

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.

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 10.

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, page 2 and back page.

YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

Regenerative Whole Health™ Benefits 24/7 ACCESS

UNITY OF COLUMBIA

1801 Legrand Rd 803-736-5766 • UnityColumbia.org

Unity is a positive, practical, progressive approach to Christianity based on the teachings of Jesus and the power of prayer. Unity honors the universal truths in all religions and respects each individual’s right to choose a spiritual path. Come join us for a Sunday worship celebration and meet some positive, uplifting people that live life abundantly.

See ad, page 22.

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