Natural Awakenings Columbia Edition 0721

E E HEALTHY LIVING FR

HEALTHY

PLANET

URBAN

GARDENING for Food Security

FOOD AS MEDICINE The Healing Power of Nutrition

Sustainable

SUMMER GRILLING How Pets Help

KIDS THRIVE

July 2021 | Columbia Edition | ColumbiaNaturalAwakenings.com July 2021

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Columbia Edition

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Contents 15 SIZZLING ON THE GRILL

Healthy, Sustainable Summer Fare

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18 GROWING FOOD SECURITY

The Benefits of Urban Gardening

20 FOOD AS MEDICINE The Healing Power of Nutrition

24 PET HAPPY

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How Animals Help Kids Thrive

26 SOULFUL STRIDES Running as a Spiritual Practice

28 SWEET SLUMBER Natural Tips for Deep Sleep

30 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

32 PETER SINGER on

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Ethical Eating

33 THE POWER OF PLAYFULNESS

DEPARTMENTS 7 community news 13 health briefs 14 global briefs 15 conscious

eating 18 green living 24 healthy kids 26 fit body 4

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28 healing ways 30 natural pet 32 wise words 33 inspiration 36 calendar 36 classifieds 37 natural

directory 39 eco tip

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

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July 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

COLUMBIA EDITION

Living Freely …

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

Billy Briggs

reetings readers! The month of July is all about the celebration of freedom and independence while honoring those that willfully paid the price to purchase CONTRIBUTING WRITERS Odell Williams the precious jewel of freedom (which is not free) for you and Kristi Antley me. And with that, I would love for you to join me in expressSALES & MARKETING Annette Carter Briggs ing heartfelt gratitude to the men and women that have served WEBSITE Kristina Parella us, and those that continue to serve us, for freedom’s sake. The Billy Briggs dictionary defines freedom as “the power or right to act, speak or think as one wants without hindrance.” Likewise, it continCONTACT US ues to greatly expand and underscore the definition with these PO Box # 2812 life-altering words: “The state of not being imprisoned or enslaved.”

Columbia, SC 29202

These words are true. However, it is my belief that freedom must by wisely attended Email ColaPublisher@NaturalAwakenings.com by responsibility, a sense of courage, and right choices. The late American writer William Annette Briggs Ph: 803-309-2101 Faulkner once said, “We must be free not because we claim freedom, but because we pracWebsite tice it.” And do we? When most people hear or ponder the word freedom, the first thought ColumbiaNaturalAwakenings.com that usually comes to mind is the cultural struggle over the very soul and fabric of a nation SUBSCRIPTIONS or country—a battle for equality, fairness and mutual respect. And, without question, all Subscriptions are available by sending $24 of these are absolutely critical aspects of freedom. (for 12 issues) to the above address.

But I want to take a different approach by asking YOU the question, “Are you free?”

NATIONAL TEAM I mean really think about it. Sadly, many are not. I’m not referring to being locked behind

CEO/Founder Sharon Bruckman physical bars or pinned down by heavy chains. I’m talking about the invisible (yet just as COO/Franchise Sales Joe Dunne formidable) chains of emotional scars of the past; doubts and fears concerning what the

Layout & Design Gabrielle W-Perillo future holds; and the inability to make smart, life-guiding decisions today that lead you

Financial Manager Yolanda Shebert to the right place tomorrow. Readers … I’m talking about the courage to fight and win Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy freedom for the mind, body, soul and spirit.

National Advertising Lisa Doyle-Mitchell

This month’s editorial theme is Food as Medicine, with Better Sleep as a subtheme.

Administrative Assistant Anne-Marie Ryan And there is much to unpack in the pages ahead. The sobering fact is that many of us suffer greatly as a result of lifestyle choices that often lead to unhealthy eating habits, deNatural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 bilitating sleep disorders, and merciless addictions, which imprison the mind, enslave the Naples, FL 34103 body, and chain one’s spirit. As they say, “The statistics don’t lie.”

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

So, I say to you … read on! Together, let’s predetermine and sojourn to find the jewels of independence and freedom hidden within the following pages. It’s no secret: right © 2021 by Natural Awakenings. All rights reserved. foods, right choices, right thinking, and right living are the keys to winning the war!

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

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

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

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

Living freely, Annette Briggs, Publisher

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

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

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community news ProHealth Center Offers Class 4-Laser Therapy

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roHealth Center utilizes an integrative approach to traditional and holistic health and wellness services that focuses on getting to the root cause of your health problems rather than just treating the symptoms. ProHealth Center’s class 4-laser therapy delivers specific red and near infrared wavelengths of laser light to introduce a therapeutic effect within the body. Positive effects include increased circulation, decreased swelling, pain reduction, and enhanced tissue healing and repair.

Laser therapy can also help with tendinopathies, carpal tunnel syndrome, myofascial trigger points, tennis elbow, and neck and lower back pain. The list of treatable conditions continues: rib pain; ligament sprains; muscle sprains; repetitive stress injuries; rheumatoid arthritis; shoulder, back, knee pain; post-traumatic injury; deep edema/congestion; fibromyalgia; plantar fasciitis; chondromalacia patellae; sports injuries; auto- and work-related injuries; shingles; diabetic neuropathy; and osteoarthritis.

“Our patients have experienced great results with this painfree, noninvasive and nonsurgical therapy. Our neuropathy patients are regaining feeling in their limbs as well as gaining their lives back!” says Justin Snider, DC, and founding partner.

For more information, call 864-681-0555 or visit MyProHealthCenter.com. See ad, page 5.

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community news Feonix - Mobility Rising: A Driving Force for Good

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hen transportation access is insufficient, our neighbors across the Central Midlands miss the opportunity to engage and contribute to our community fully. Feonix Mobility Rising is a registered 501(c)(3) nonprofit that provides transportation solutions in rural and urban communities across Richland and Lexington counties. In addition to other community-driven strategies, Feonix - Mobility Rising has created the Feonix Volunteer Force as a lifeline to connect and provide our fellow neighbors with what they need to live their best lives. Feonix Volunteer Drivers are the heroes of the company’s mission: They change lives by providing crucial rides to essential places, such as medical appointments, grocery stores, work, school, worship and more. It is common knowledge that these things are necessary for independence, health and hope.

The Feonix Volunteer Force changes the lives of individuals with every ride, which means Feonix Volunteer Drivers make an immediate difference in local communities with every trip. It’s more than a ride; it’s a lifeline.

For more information, call 833-653-6544 or visit FeonixMobilityRising.org. Want to join a force for good? Visit VolunteerDriver.org or call us today! See ad, page 9.

Capital City Lake Murray Country Hosts Its Annual 4th of July Celebration

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n Saturday, July 3, Capital City Lake Murray Country will host the 33rd annual 4th of July Celebration on Lake Murray, presented by Lexington Medical Center. This year’s theme is Proud to be an American. The Lake Murray Boat Parade will proceed around Bomb Island around noon. At approximately 9:15 p.m., South Carolina’s largest fireworks display will kick off from two great locations: Spence Island and Dreher Island State Park.

As a note, the fireworks are best viewable by boat; however, spectators can enjoy the show on land at Dreher Island State Park, the Lexington Park site or at the Lake Murray Dam. For more information, call 803-781-5940 or visit LakeMurrayCountry.com.

ICRC Hosts Sunset on the Shoals

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re you ready for a great time on the water? On Friday, July 9, from 6 to 8:30 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Sunset on the Shoals event at Saluda Shoals Park. For adults ages 21 and up, participants will enjoy an interpretive one-hour paddle tour on the Saluda River while learning about the rich and unique area history. The tour will be followed by a wine tasting. Light refreshments will be served at 6 p.m. and attendees will be given a complimentary Saluda Shoals Park wine glass that commemorates the evening to take home. As a note, the trip is dependent on weather and river levels. Boats and all necessary equipment needed will be provided.

Cost: $47 per person. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia. For more information, call 803-772-1228 or visit icrc.net/event/sunset-shoals-4.

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Take Action SC Environmental Education Virtual Workshop

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t’s time to take action! Registration is now open for the Take Action SC Environmental Education Virtual Workshop scheduled for Tuesday, July 27, from 9 a.m. to noon. Hosted by the S.C. Department of Health and Environmental Control and the Take Action SC Environmental Education Partnership, the annual environmental educators’ summer workshop will include activities and sessions to help attendees find ways to integrate environmental lessons into everyday teaching.

This year’s workshop will feature special guest speaker and artist Kirkland Smith. University of South Carolina’s Sustainability Director, Larry Cook, will teach on sustainable literacy. Other highlights include curriculum lessons and demonstrations; virtual field trips; Student Ambassadors for Sustainability Program presentations; and partner updates from the S.C. Energy Office, PalmettoPride, Recycle Right SC, and Don't Waste Food SC. The first 100 attendees to register will be entered into a drawing for a $50 Visa gift card donated by Greenleaf Education.

The goal of the Take Action Partnership is to provide a program that informs, inspires and empowers students and teachers to protect and preserve the environment.

For more information, visit TakeActionsc.org/workshops.

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community news

Richland County Hosts Hazardous Waste NEED Hosts July Workshop Recycling Event n Saturday, for Professionals

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n Tuesday, July 27, and Wednesday, July 28, the National Energy Education Development (NEED) Project is hosting South Carolina Energy in Schools – A Workshop for Educators and Facilities Professionals. Presented in partnership with the South Carolina Energy Office, the online learning experience is designed to bring together energy and facilities personnel and classroom educators to learn and share ways to manage energy use while keeping students engaged and learning about energy in the classroom, and in afterschool clubs and programs.

Participants will learn about energy use, energy efficiency and conservation. In addition, attendees will also learn how to engage every stakeholder within a school community to reduce a facility’s energy consumption while saving money on a district level. Energy is the second highest expenditure for American school districts, only falling behind the cost of salaries and benefits for district employees.

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July 24, from 8 a.m. to noon, Richland County is hosting a Hazardous Waste Recycling Event at Columbia Place Mall, located at 7201 Two Notch Road.

For Richland County residents only, the list of acceptable items includes electronics (limit eight devices/car), scrap metal, paint (limit 8 gallons per car), tires (limit eight per car), household hazardous waste (chemicals, cleaners, pesticides) and more.

As a note, commercial materials will not be accepted.

Cost: $10 registration fee. For more information, contact Wendi Moss at 703-257-1117 or WMoss@need.org. Also visit Energy.sc.gov/events?id=3843.

For more information, call 803-576-2440.

Midlands Green Business Hosts August Meeting

Lexington County Hosts Hazardous Waste Recycling Event

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he Midlands Green Business Program is hosting its next meeting on Wednesday, August 18, at Owens Field and the Hangar, located at 1400 Jim Hamilton Boulevard, in Columbia. Presented by Richland County, the session, titled Storm Water and Rain Gardens, will provide invaluable information, excellent networking opportunities, and a chance for businesses and organizations to be recognized for their sustainable efforts.

The Midlands Green Business Program consists of four partnering Midlands area agencies: the City of Columbia, Lexington County, Richland County and Keep the Midlands Beautiful.

The partnership program is designed to recognize businesses that adopt sustainable and eco-friendly business practices, thus helping to keep local communities cleaner, greener and more beautiful to live in. Membership benefits include access to workshops, networking events and other sustainable members; green business promotional opportunities; a business listing and link to the Midlands Green Business website; and a membership seal to proudly display.

For more information on how to become a partner, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org/midlands-green-business or Facebook.com/scmgb.

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he county of Lexington is hosting a hazardous waste disposal and collection event on Saturday, July 17, from 9 a.m. to 3 p.m., at the Summit Recycling Center, located at 419 Sandpit Road, in Leesville, S.C. For Lexington County residents only, the list of acceptable items includes acids, brake fluid, degreasers, glue and solvents, paint (up to 8 gallons), pesticides and much more.

For more information (including a complete list of acceptable items and guidelines), call 803-785-3325, ext. 6, email LHunt@Lex-co. com or visit Lex-co.sc.gov.

ICRC Hosts Paddle and Pint

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n Friday, July 23, from 6 to 8:30 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Paddle and Pint event at Saluda Shoals Park. For adults ages 21 and up, participants will enjoy the scenic view while paddling the Lower Saluda River, fully surrounded by beautiful scenery and S.C. wildlife. After spending an hour on the water, guests will then have the opportunity to sample delicious craft beers selected by Columbia Craft at the River Overlook. Attendees will be given a complimentary Saluda Shoals Park glass that commemorates the evening to take home. Boats and all necessary equipment needed will be provided. As a note, the trip is dependent upon the weather and the river levels.

Cost: $47 per person. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia. For more information, call 803-772-1228 or visit icrc.net/event/paddle-and-pint-3.

ICRC Hosts Backyard Saturday – Snake Day

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nakes anyone? On Saturday, July 3, from 10 a.m. to noon, the Irmo Chapin Recreation Commission (ICRC) is hosting its Backyard Saturday – Snake Day at Leo’s Landing, located at Saluda Shoals Park.

Designed as a fun-filled, hands-on interactive experience, guests will enjoy the natural beauty of the park through activities geared toward the amazing world of snakes. Attendees will also take an explorative park hike.

Book Your Event Now! Large – Small – Mobile at

Or...

In Your Backyard! with

(803) 748-4144 info@duprecatering.com DupreCatering.com

316 Senate Street Columbia, South Carolina

Cost: $5 (parking fee). Location: Saluda Shoals Park, 6071 St. Andrews Rd., Columbia. For more information, call 803-772-1228 or email Rkennerly@icrc.net. Also visit icrc.net/event/ backyard-saturday-snake-day.

Natural Awakenings of Columbia Receives Midlands Award

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n recent weeks, Natural Awakenings of Columbia was presented with the 2021 S.C. Environmental Business of the Year Award by the Environmental Education Association of South Carolina for its dedicated coverage of environmental opportunities throughout the Midlands. “We are honored and proud to serve the Midlands community as a voice of sustainability for our partnering agencies and organizations in the Midlands. An important part of our mission is to educate, inform, and inspire local residents and community stakeholders to help keep the Midlands region and South Carolina (as a whole) cleaner, environmentally safe, healthy and beautiful. Our mission continues,” affirms publisher and owner Annette Carter Briggs.

For more information, visit eeasc.org.

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kudos Sonoco Educator Wins 2020 S.C. Environmental Awareness Award

EEASC Celebrates Recent Growth

Recently, Jane Hiller, education director with Sonoco Recycling in Columbia, was announced as the winner of the 2020 South Carolina Environmental Awareness Award during a ceremony held at the State House in Columbia. Gov. Henry McMaster presented her with the award.

“We have focused considerable efforts on protecting South Carolina’s environment and natural beauty over the years, but we simply can’t do it without the help of extraordinary South Carolinians like Jane Hiller,” said McMaster. “Ms. Hiller’s work to teach the young people of South Carolina about the importance of being good stewards of our environment will pay dividends for generations to come and certainly deems her worthy of receiving this prestigious award.” The General Assembly established the South Carolina Environmental Awareness Award during the 1992 legislative session to recognize outstanding contributions to the protection, conservation and improvement of the state’s natural resources.

During the ceremony, S.C. Department of Natural Resources Director Robert H. Boyles Jr. described Hiller’s contributions as follows: “Ms. Hiller is recognized and respected by her peers as a keystone member of the environmental education community of South Carolina. She is an environmental educator of exemplary service and leadership, and her works have been directed to thousands of citizens through her work with the South Carolina Green Steps Schools initiative, the Environmental Education Association of South Carolina and Sonoco Recycling.”

The Environmental Education Association of South Carolina (EEASC) is growing!

EEASC membership is at an all-time high with 245 members across the state—an 89 percent increase since January. EEASC has recently adopted, both, the Green Steps Schools and Palmetto Environmental Education Certification programs. In addition, the agency has successfully hosted more than 24 professional development and networking events in the Midlands. In 2020, EEASC hired a part-time administrator to help facilitate the organization’s growth. Moreover, in order to properly support current and future growth (and for the first time in eight years), there will be a small increase in membership fees in the future. The new rates will also include several new benefits for members to enjoy!

Kudos to Jane Hiller (an invaluable partner of Natural Awakenings of Columbia)!

Kudos to EEASC!

Columbia Recognized Nationally by the EPA

According to the U.S. Environmental Protection Agency (EPA), the city of Columbia ranks ninth in mid-size cities across the nation with the most Energy Star-certified buildings. More than 31 buildings (a total 4.8 million square feet) achieved certification in Columbia—saving landlords nearly $2.6 million in revenue. This is equivalent to the energy consumption of 1,500 homes last year.

Kudos to the city of Columbia!

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Two readily available natural strategies— sunlight exposure and sufficient sleep—appear to lower the risks of suffering and dying from COVID-19, report two new studies. Researchers from the UK University of Edinburgh examined records of 2,474 U.S. counties from January to April 2020 to compare numbers of COVID-related deaths to levels of UVA rays from the sun.

They found that people living in counties with the highest UVA levels had on average, a 29 percent lower chance of dying from the coronavirus. They ruled out the vitamin D factor by not including counties with UVB levels that would produce the vitamin. Repeating the analysis in England and Italy produced the same results. The researchers theorized that nitric oxide released by the skin when in sunlight may reduce the ability of that virus to replicate.

A second study of 2,884 high-risk healthcare workers in five European countries and the U.S. found that every additional hour of sleep reduces the risk of COVID-19 infection by 12 percent. However, insomnia, disrupted sleep and daily burnout are linked to a heightened risk of becoming infected with the coronavirus, having more severe symptoms and a longer recovery period, reports the researchers in BMJ Nutrition Prevention & Health. People that had problems like difficulty falling or staying asleep or regularly using sleeping pills were 88 percent more likely to be infected with COVID-19 than those without such issues.

Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.

Work Out for Fun, Not Necessity Physical activity during leisure time benefits our heart and longevity, but high workout levels on the job may actually hamper our health, report Danish researchers. Measuring the physical activity of 104,046 women and men of ages 20 to 100 for 11 years, researchers found that leisure physical activity reduced the risk of dying from heart disease by 26 to 41 percent, but high physical activity at work increased that risk by 13 to 27 percent. “A brisk, 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness,” says study author Andreas Holtermann, of the National Research Centre for the Working Environment, in Copenhagen.

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Use Sunlight and Sleep to Lower COVID-19 Risk

Try Saffron Extract to Raise Mood

giovana spiller/Pexels.com

health briefs

global briefs

Gaining Momentum

mike mareen/AdobeStock.com

Dealers Align Behind Electric Cars Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation. When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance. The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles.

The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board. U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America. He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.”

Local Veggies

The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food yearround. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

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Huge Indoor Vertical Farm to Serve Food Desert

Doctors’ Orders

All-Vegan Menu Debuts at Lebanon Hospital Hayek Hospital, in suburban Beirut, Lebanon, launched a 100 percent plant-based menu in March as a “moral responsibility”. Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems. The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers.

The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals.

The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plant-based meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology. New York and California now have laws requiring hospitals to provide a plant-based option with meals.

conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

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or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills.

“They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters

Presentation for the Planet

Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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Great Grilling 1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume) 2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

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Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

Grilled Cumin Carrots with Pecans, Ricotta and Herbs Yield: 4 to 6 side-dish servings 1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness.

Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl.

While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix. Cover and leave to marinate for a couple of hours at room temperature.

Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning.

Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

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

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green living Sharing the Abundance

The Benefits of Urban Gardening

by Laura Paisley Beck

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or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns

Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

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Food Security Equals Health

Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores.

Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful

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Growing Food Security

When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals.

Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

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food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually.

“It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

Tips to Get Started Follow local gardeners on social media to get ideas.

THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are high-producing, low-cost staples.

FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach her at LauraPaisleyBeck@gmail.com.

If more of us valued food and cheer and song above hoarded gold, it would be a merrier world. ~J.R.R. Tolkien

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FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

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ating is a basic need, but many Americans are not filling this need with healthful choices. Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods.

In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO). These intermediate 20

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conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise.

The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place.

“About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

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American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis.

This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

Eating by the Colors

Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida.

Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choice we can make to address the many existential problems that we now face.”

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Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health

The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food.

A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with

weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

Going Local

Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

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healthy kids

Pet Happy How Animals Help Kids Thrive

by Ronica O’Hara

PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child, owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers.

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s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets.

Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children.

In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share. Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

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PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in thirdand fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and self-control. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRalphie.com.

PETS TEACH THE CYCLES OF LIFE. Because pets have

Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets. shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant.

A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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fit body

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of health-promoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of well-being after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah. “The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

Inner Milestones For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of inter26

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national races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit.

“The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run, after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

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

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

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good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accident-prone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show.

Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads.

This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor 28

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MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain.

Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants. If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include:

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Sleepy Scents

n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind

“Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two.

Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

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natural pet

Doggy Delights Healthy, Homemade Cookie Treats

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ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Store-bought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of homecooked food. It is far too difficult to balance nutrients. For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania.

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Columbia Edition

“But you need to watch calories. Treats should be ‘high-reward’ and low-calorie, not necessarily big in size. They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

A Healthy Choice The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will suffice. More ambitious treat-makers might

ColumbiaNaturalAwakenings.com

want a muffin pan for custom shapes.

Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

mcdobbie hu/Unsplash.com

adogslifephoto/AdobeStock.com

by Amy Coyle

Healthy Treats for Dogs oliver wilde/AdobeStock.com

Good Dog Treat Yield: Varies 1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth.

Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken.

Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes).

Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container.

Courtesy of Kate Roach.

Kate’s PB Oat Cookies Yield: 24 Dog Treats

rasulov/AdobeStock.com

1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes.

Place on a cookie sheet, evenly spaced, and bake 350° F for 15 minutes.

at

Courtesy of Kate Roach.

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

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wise words

Peter Singer on Ethical Eating photo by alletta vaandering

by Sandra Yeyati unnecessarily contribute to climate change when you can live in a way that has a lower greenhouse gas footprint. You could say luxury emissions are unethical while survival emissions are necessary, and so one can’t regard them as unethical.

W

What are the most important food choices that we can make from an ethical standpoint?

Why is food an ethical issue?

Is eating animals all right if they are raised humanely and don’t suffer when they are harvested?

idely considered to be an influential philosopher in the animal rights movement after his book Animal Liberation was published in 1975, Peter Singer is the Ira W. DeCamp professor of bioethics at the University Center for Human Values at Princeton University. He has written, co-authored, edited or co-edited more than 50 books, including Why Vegan? and The Way We Eat: Why Our Food Choices Matter.

There are several reasons for making food an ethical issue and changing what we’re eating. One is that producing food has an enormous impact on the environment.

About 25 percent of all human greenhouse gas emissions come from food production.

It’s also an enormous source of animal suffering. Over 70 billion animals are raised and killed each year worldwide, and the majority of them are in intensive factory farms. Their lives are miserable for most of the time. And finally, factory farms are breeding grounds for new viruses. We’ve had swine flu and avian flu coming out of factory farms. It’s quite possible that the next pandemic will originate there.

Is it unethical to contribute to climate change?

It’s impossible to live without contributing to climate change, but it’s unethical to 32

Columbia Edition

Avoiding animal products is probably the first and most important ethical choice one can make. That’s going to dramatically lower your carbon footprint. You will no longer be complicit in the suffering of those tens of billions of factory-farmed animals, and you won’t be contributing to the increasing risks of viruses being bred in factory farms.

If animals aren’t suffering and have good lives, that’s a big improvement from the point of view of the animals, but it doesn’t overcome other problems. Grass-fed cattle may have good lives, but they continue to emit large quantities of greenhouse gases, methane in particular. Is painless killing of an animal that has led a good life acceptable? There’s an argument that it is, that at least they had a life, otherwise they wouldn’t have existed at all, so it’s not wrong. People are going to accept or reject that. There isn’t a clear-cut answer. It’s a complicated issue, so that’s why I tend to focus on the fact that large-scale commercial rearing of animals inevitably causes suffering for them and exploits them.

Yes, they can come from very small farms

ColumbiaNaturalAwakenings.com

where animals are looked after and cared for, but it won’t likely happen on a large commercial scale.

Is there a hierarchy of animals that might be ethically okay to eat?

I’m not really concerned about all animals in the zoological sense. I’m concerned about sentient beings or animals capable of suffering or enjoying their lives, and I don’t see that as necessarily coinciding with the boundary between plants and animals.

So, oysters or clams or mussels, the simple bivalves, are clearly animals in zoological terms, but there’s good reason to believe that they don’t have a sufficiently complicated nervous system to feel pain, and if that’s the case, then I don’t think there’s an objection to eating those animals as long as they are farmed or raised in a sustainable way that doesn’t harm the environment.

Are you hopeful that more people will adopt ethical eating habits in the future?

The huge increase in the availability of vegan products pretty much around the world is a great sign of hope, because what we need to do is to reach a critical mass where these products are not only available, but are also comparative in cost with animal products. Once that day comes, I think we’ll get far more people switching, where they really don’t have to change their diet that much, they don’t have to spend that much more and they can avoid all these negative ethical aspects and be healthier themselves.

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

inspiration

The Power of Playfulness

by Marlaina Donato Postponing levity accomplishes nothing and doesn’t solve today’s problems, yet we may find it almost impossible to grab downtime without guilt gnawing away at our joy. Try making a to-do list that is solely dedicated to pure, inner-child-approved, illogical fun. Some activities to consider penciling into the calendar:

M

irth has been a memory for most of us this past year; something that we need now more than ever. White-knuckle survival and transition can drain neurotransmitters, those chemical messengers vital for strong immunity and good mental health. Taking a vacation from seriousness just might be what the doctor ordered.

As kids, we rarely turned down an opportunity to roll in the grass, laugh ourselves into bellyaches or catch a wave of spontaneous fun. With the advent of adulthood, pouring a drink or going on a shopping spree often becomes a knee-jerk relaxation strategy, leaving the option for nourishing play in the distant past.

Recent research shows what kids and kittens already know: Snippets of playtime are good for the soul and provide benefits like reduced depression, stronger emotional resilience and higher productivity on the job. A study by Martin Luther University Halle-Wittenberg, in Germany, published last year in the journal Applied Psychology: Health and Well-Being suggests that even serious, poker-faced humans can train themselves to be more playful.

gstockstudio/AdobeStock.com

n Roll around the floor with the dog or play hide-and-go-seek with the kids. n Host an adult sleepover; stay up late watching a scary movie or one made for a younger audience. n Make ink blots with watercolors or play with air-dry clay or easy-to-make salt dough. n Grab some crayons and adult-designed coloring books. n Blow bubbles in the backyard or during a morning shower. n Go out for low- or sugar-free ice cream or gluten-free pizza.

We might think we are nurturing our garden, but of course it’s our garden that is really nurturing us. ~Jenny Uglow

n Fly a kite or find shapes and faces in passing clouds. n Roll in the leaves or down a grassy hill with that special someone. n Bounce a ball during work breaks. n Belt out karaoke songs and delight in being off-key.

Goodbye Junk.

Hello Relief.

n Play charades or a favorite childhood game. n Have a staring contest.

Having some fun doesn’t break the bank, and the only requirement is to check self-consciousness at the door. “Wasting” time is being free, and that is worth its weight in gold.

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

Marlaina Donato is the author of several books and a composer of healing and inspiring music.

Connect at AutumnEmbersMusic.com.

July 2021

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Armor

Calm Energy

Lost and forgotten for generations, the rare, ancient secrets of the OJAYA “Armor” technique are now shared with you on our 100% online video Course.

Martial Art Of Deep Meditation

The

Q

UIETLY hidden and closely-guarded for centuries, the OJAYA “Armor” technique is a supremely rare and powerful meditation that protects your mind and emotions with a calm “armor” of core inner strength. As you meditate, its soothing resonance attacks stress, clears out brain fog, and recharges your vital energies in

just 10-20 minutes — the perfect antidote to the fatigue and frenzy of high-tech living.

Sukaishi David shares the teachings with you step by step with exquisite videos produced in the Earthborn Rainforest. But to qualify to learn the OJAYA technique, you must first watch the free OJAYA Foundation Lessons. Enjoy!

Begin the adventure FREE at:

— OJAYA.COM — 34

Columbia ColumbiaNaturalAwakenings.com TheEdition not-for-profit School of OJAYA Deep Meditation in the Earthborn Rainforest / US Tel. 641-472-3300

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits.

It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections..

Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership.

Individuals apply: NAPUB0221 Practitioners apply: NAPUB0221P

July 2021

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calendarofevents To place a calendar/ongoing/classified event, email content to ColaPublisher@NaturalAwakenings.com. Entries must adhere to our guidelines and be submitted by July 12 (for August 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 803-3766293 to schedule an appointment.

FRIDAY, JULY 2

Jubilee! Circle’s First Friday Open Mic and Coffee House–7pm. Singer and songwriter Josh McGill opens up the night. Open mic at 8pm. Open mic participants are welcome to bring their 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.

Star Spangled Symphonic Salute–7-9pm. Patriotic concert featuring the SC Philharmonic Symphony Orchestra. Beer, wine and food available for purchase; no outside food/beverage allowed. Bring a blanket or chair. All ages. Cost: $5 parking. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: 803-772-1228, icrc.net.

SATURDAY, JULY 3

Backyard Saturdays–Snake Day–10am-noon.

Families experience nature at Saluda Shoals Park.

Two/three nature activities, cool biofacts, natural materials to touch. Appropriate for children ages 7 and under and their families. Cost: $5 parking.

Leo’s Landing Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: 803-772-1228, Rkennerly@ icrc.net.

SATURDAYS JULY 3, 10, 17, 24 & 31

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

FRIDAY, JULY 9

Sunset on the Shoals–6-8:30pm. Enjoy a paddle tour on the Saluda River, followed by a wine tasting at the River Overlook. (Trip dependent on weather.)

Take home a complimentary wine glass. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: icrc.net.

SATURDAY, JULY 10

Summer Family Movie Nights–8-10:30pm. Diary of a Wimpy Kid: The Long Haul. Food trucks from 6:30-8:30pm. Bring a picnic blanket or chairs. Presented by Aun & McKay, PA, and Peggy Aun, of Coldwell Banker Realty. All ages. Cost: $2 parking.

Melvin Park, 370-A Eptings Camp Rd, Chapin. Info: 803-345-8113, icrc.net.

SUNDAY, JULY 17

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

Carolyn Gregory teaches techniques to uncover limitations and develop new skills to create a spiritual practice. Bring a journal and crayons or colored pens or pencils. Cost: Suggested donation of $20. Online version offered on July 19, from 4:30-6pm. Jubilee!

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Columbia Edition

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

Slip, Slide and Splash–11am-3pm. Cool off and have a blast with nine inflatable water slides, a maze, access to the splash pad and food trucks. Preregister or on-site the day of event. Ages 3 and up. Cost: $15 person. Melvin Park, 370-A Eptings Camp Rd, Chapin. Info: 803-345-8113, icrc.net.

THURSDAY, JULY 22

Lunar Astronomy Night–9-10pm. A night of observation and learning more about the moon. Earth's moon brightens the night sky, serves as a celestial landmark for animals, and influences water levels on a global scale. Understanding its formation and surface features can help us learn more about our own planet. All ages. Cost: Parking $2. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: icrc.net.

FRIDAY, JULY 23

Paddle and Pint–6-8:30pm. Paddle the Lower Saluda River and enjoy the beautiful scenery. After an hour on the water, sample delicious craft beers from Columbia Craft at the River Overlook. Take home a Saluda Shoals Park glass. Light refreshments served. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: icrc.net.

SATURDAY, JULY 24

Reiki I Class–10am-6pm. Learn how to scan your body for blockages in the energy field and alleviate it. Cost: $150; manual is included. Holistic Wellness and Counseling Center, 519 E Main St, Lexington.

Preregistration is required. Info: Contact Joy Stagg at 803-575-0811 or ReikiByJoy.com.

SATURDAY, JULY 31

A Course in Miracles–Retreat–10am-3pm. Intro; no experience is necessary. Cost: $55. Info: Contact Joy Lee Connor at 803-447-6499 or JoyLeeConnor@BellSouth.net.

Tomorrowquest Theatre at Jubilee! Circle–7pm.

Columbia's top improv/sketch comedy group Tomorrowquest takes the stage. Donations accepted for refreshments and beverages. Masks not required for those fully vaccinated. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: Info@JubileeCircle. com, JubileeCircle.com.

plan ahead

driver programs Senior Rides of Lexington and Feonix Volunteer Force, which provide rides for seniors and those in need in Richland and Lexington counties. Cost: $40. Turner Memorial AME Church, 1122 Monticello St, W Columbia. Info: Contact Melanie Dalton at 803-361-3645 or Melanie@ FeonixMobilityRising.org.

ongoing events

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

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

monday

Trance Healing Group–7pm. Every Monday. Session via Zoom. We will go into a meditative state and link with my guides, and they will perform the energy work. Cost: $15. Pay at ReikiByJoy.com.

Info: Contact Joy Stagg at 803-575-0811.

tuesday

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

saturday

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

Health on Digital Radio–1pm. Every Saturday.

Health, Hope and Healing digital radio broadcast.

WDRB media on iHeart Radio or TuneIn app.

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

SUNDAY, AUGUST 8

Plant-Based Cooking Class Series–4:30pm. Class and tasting feast is designed to help you succeed in prevention and reversal of obesity, heart disease, diabetes, high blood pressure, low energy, digestive issues, and more. Cost: $5. Columbia Adventist Academy Gym, 241 Riverchase Way, Lexington. Info: Contact Sandra Sturkie at Info@ ColumbiaFirst.org.

SATURDAY, AUGUST 28

BBQ for a Cause–Purchase a ticket for a smoked Boston Butt before August 14 to support volunteer

ColumbiaNaturalAwakenings.com

CLASSIFIEDS GROWTH OPPORTUNITY Find a New Beginning with Arbonne–8:30pm.

Every Sunday in July. Zoom and discover Arbonne. Start the year earning extra money while making a difference in your life and the life of others. Info: Call Sasha Davis at 803-665-4352.

naturaldirectory Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Natural Directory, call 803-309-2101 or email ColaPublisher@NaturalAwakenings.com.

ACUPUNCTURE THE ACUPUNCTURE CLINIC

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

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

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

Call to schedule an appointment. See ad, page 23.

AROMATHERAPY GARNER’S NATURAL LIFE

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

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

CHIROPRACTIC CHIROPRACTIC WELLNESS CENTER INC

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

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

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

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 25.

FLEX CHIROPRACTIC

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

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

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 23.

DOULA SPECIALTY TWIN WATERS HEALING

Carla Franklin, Placenta Encapsulation Specialist 803-200-2284 TwinWatersHealing.net

Placenta encapsulation is the practice of consuming the placenta usually after it has been steamed, dehydrated, ground and placed into pills. Traditionally, this is taken by the birth person and has proven to impart numerous health benefits. Some of those benefits include increasing milk production and help with postpartum depression. Our professional staff is certified and we practice safe COVID-19 protocols to ensure your safety and ours. To schedule your encapsulation, give us a call today!

Connect with us naturally!

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

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

HEALTH FOOD STORE MURRAYWOOD HEALTH FOODS

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

Locally owned and proudly serving Irmo and the Midlands area for more than 25 years, Murraywood Health Foods is a health and specialty food store featuring the very best natural product brands, vitamins and minerals, herbs and homeopathic remedies. The store also carries natural and organic gluten-free foods and health and beauty products. Call today for more information or to schedule a special appointment. See ad, page 10.

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 healthenhancing 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. Hardto-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 27.

ARBONNE

Certified B Corporation Sasha Davis 803-665-4352 SashaDavis.Arbonne.com

Healthy Living to Improve Mind. Body. Skin. We utilize a holistic approach to beauty, health and well-being.

Our products are vegan, crueltyfree and formulated without gluten. We use plant-based ingredients grounded in science and clinical research with high standards for safety.

Nutrition, skin care, makeup and personal care

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products. Call Sasha today for more information.

See ad, page 21.

INVODRIP VITAMIN BAR

160 Medical Cir, Ste C, W Columbia Book@INVODrip.com 803-830-7212

At INVODrip, we care about your overall wellness. Our goal is to increase your energy levels, help meet your weight-loss goals, and ensure you’re well hydrated— not just with water, but also by incorporating the vitamins, minerals and electrolytes your body craves. The absorption rate of our vitamins and minerals surpasses any oral supplements you may have taken. Give us a call today to book your drip now. See ad, page 9.

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 25.

HOLISTIC FOOT CARE ELEVATE FOOTCARE

Geneva Holiday, MSN, WCC, RN-Bc 160 Medical Cir, Ste C, W Columbia ElevateFootCare.com 803-373-2299

Elevate FootCare recognizes the importance of caring for your feet. All services are provided by a board-certified and registered foot care and wound care nurse who cares about the health of your feet. “My goal is to help those with diabetes, thick toe nails, poor circulation, or anyone who is unable to complete the basic maintenance of their feet. We come to your home or you can visit us in West Columbia,” says Geneva Holiday.

SWEET FEET FOOT CARE

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

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

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!

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

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

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

Together we will focus on finding the root of the problem, not just treating symptoms.

Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 4.

INSPIRED HEALTH

Dana Nairn, MD, FIAHM 3700 Forest Dr, Ste 200, Columbia 803-676-1030

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.

PROHEALTH CENTER

500 Plaza Cir, Ste J, Clinton, SC 864-681-0555 MyProHealthCenter.com

Our integrative approach offers traditional and holistic health and wellness services. We don’t believe in just treating symptoms, but rather getting to the root of the problem. Our practitioners customize patient care through functional medicine specifically tailored to each individual. At our clinic, you are not just a patient number … you become part of our ProHealth Center family. We serve all of South Carolina. See ad, page 5.

SPIRITUAL ECKANKAR THE PATH OF SPIRITUAL FREEDOM

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

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

The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease. ~Thomas Edison 38

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Justin Williams 803-467-8322 Justin.Williams2@gmail.com

eco tip

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

n A yard bin or pile. Due to critters and pets, a lid is recommended.

Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

SUSTAINABLE WEDDINGS FLOWERS BY TUPELO GROVE EVENTS

Denyse Croft Nodden 1004 12th St, Cayce 803-730-5096 • TupeloGroveEvents.com

We offer completely local sustainable wedding design options, including: locally grown seasonal flowers, foraged greenery and reusable nonperishables. No plastic is used. Clean up is composted afterward, not trashed. See ad, page 17.

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 27.

PALMETTO THERMAL IMAGING

Mobile Thermography Unit Heather Terry, Certified Thermographer 864-681-0555 • 803-924-0813

Thermography is a noninvasive, radiation-FREE and pain-FREE thermal scan of the body. This exclusive technology uses a clinical imaging procedure to create a map of the body’s infrared patterns. It is a valuable tool for alerting your healthcare provider to changes that could indicate early stages of disease. Heather Terry travels to multiple locations in South Carolina.

Call today to schedule your session. See ad, page 5.

VITAMINS & SUPPLEMENTS GARNER’S NATURAL LIFE

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

At Garner’s Natural Life, we offer the purest, most innovative highquality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, page 3 and back page.

in the freezer. A review of several options can be found at TheSpruceEats.com.

Composting Made Easy

Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming.

With minimal planning and effort, however, food scraps can be recycled through composting into an organic, high-nutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material.

Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home.

To start composting, get a couple of containers.

n A covered kitchen bucket.

Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under the sink or

Bins in place, start collecting and piling. Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

An unbalanced pile can be amended.

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

A balanced pile that is stirred or turned weekly will decay the fastest.

Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

July 2021

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LIGHT IN THE DARKNESS

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