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November 2023 20231 NOVEMBER

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Contents 14

14 PLANT-FORWARD HOLIDAYS

Festive Foods Everyone Will Crave

20 THE JOYS OF MINIMALISM

A Rich Life With Less Stuff

22 THE MAGIC OF PAR-

ENT-CHILD SYNCHRONY

How Skin-to-Skin Contact Helps Development

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24 GREEN FITNESS

Choosing an Earth-Friendly Gym

26 HOLIDAY WORKOUTS Tips for Staying Motivated

28 SAM STEDMAN on Helping Kids Make Conscientious Choices

30 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier

32 RESPONSIBLE PET

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ADOPTION

Guarantee a Forever Home for a Furry Friend

34 A PEBBLE OF KINDNESS IN THE STAGNANT POND

DEPARTMENTS 7 news briefs 12 health briefs 14 conscious

eating 22 healthy kids 24 green living 26 fit body 4

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27 eco tip 28 wise words 30 healing ways 32 natural pet 34 inspiration 36 calendar 37 natural

directory

Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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November 2023

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HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION

letter from publisher

Gratitude: The Take-Home Assignment …

With just the mention of the month of November, most PUBLISHER Annette Carter Briggs of our minds (and stomachs) quickly gravitate and start EDITOR Sara Gurgen DESIGN & PRODUCTION Kristina Parella to salivate to memories of past Thanksgivings and begin

Billy Briggs

eagerly anticipating the one to come. It is certainly one of my favorite holidays, and based upon research data and the tremendous revenue generated by its arrival, SALES & MARKETING Annette Carter Briggs I am not the only one that feels this way. Millions of WEBSITE Kristina Parella Americans, like myself (and you too), look forward to Billy Briggs the most popular Thursday on our nation’s calendar.

CONTACT US There’s little doubt that food product companies also PO Box # 8371 love the “binge fest” that inevitably will ensue as cash registers sing in unison to the tune Columbia, SC 29202 of billions of revenue dollars generated!

Email CONTRIBUTING WRITERS Odell Williams Kristi Antley

ColaPublisher@NaturalAwakenings.com Annette Briggs Ph: 803-309-2101 Website ColumbiaNaturalAwakenings.com

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

NATIONAL TEAM CEO Kimberly B. Whittle COO/Franchise Sales Joe Dunne National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Design & Production Gabrielle W-Perillo National Advertising Lisa Doyle-Mitchell

CONTACT US Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

COVER IMAGE BY ND STOCKAdobeStock.com © 2023 by Natural Awakenings. All rights reserved.

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

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

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

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

Yes, Thanksgiving has evolved into many things: sofa-surfing time for traditional NFL games; a time to catch up on much-needed rest; Facebook, Twitter and Instagram “best Thanksgiving picture” contests; and, of course, the usual entranced and frozen looks on the faces of those lost in love with their smartphones. Sadly, what was created as a time set aside to reflect upon and articulate one’s gratitude for one another, God and the blessings received, has, for far too many, turned into nothing more than another excuse to overindulge and underappreciate.

I agree with American novelist and short story writer Alice Walker, who was quoted as saying: “'Thank you' is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility and understanding.” Like an endangered species, gratitude has almost become extinct—killed by an ever-growing attitude of “me, my and mine” driven by self-absorption and apathy. I know that I am not alone in recognizing this troubling trend. Inevitably, the questions that should arise are: What can we do about it, and how in the world do we find our way back to the words “thank you” again?

Well, my food-loving friends … it starts with the person that you see in the mirror every day. It starts with you and me. Gratitude is founded in positive thinking and nurtured by humility, love and appreciation for the people that give us the many reasons to be thankful and the circumstances that we successfully navigate through (good and bad). Unfortunately, these things remain out of sight when blinded by a predominating selfish nature.

Can we all receive these words written in this letter as a take-home assignment to be completed and evaluated? Let’s shift our thinking, which controls our moods, actions and feelings, to make room for the lost words “thank you” in our vocabulary. Cultivate seeds of gratitude in your heart. Your take-home assignment is due on “Thanks”giving Day. Make sure to complete it successfully!

On assignment,

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

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

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community news

The Sacred Power of Rest

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n the sacred complexity of life, those on a journey of spiritual awakening quest for meaning, connection and purpose. It’s been said that we seek, each in our own way, to become “One with the One.” (Exactly what that means for each of us is an evolving realization!) One crucial aspect of this journey that is often overlooked is the importance of rest.

Rest is not just the absence of activity; it's a deep, rejuvenating stillness. Just as nature has its rhythms—day and night, ebb and flow, seasons changing—our souls too need moments of retreat and introspection. Rest is a sacred pause, a time to detach from the constant rush, to listen to the “still, small voice” (1 Kings 19:11) within, and to reconnect with our innermost selves.

Whether through meditation, spending time in nature, or simply being present in a quiet moment, rest allows us to recharge, re-evaluate and revitalize our spirits. It grounds us, making our journey more authentic and attuned.

In a world of endless quests and constant movement, let's remember the transformative power of stillness. Embracing rest is not just essential for our well-being; it's a divine invitation to connect deeply with the universe and ourselves.

“He said to them, ‘Come away to a deserted place all by yourselves and rest a while.’ For many were coming and going, and they had no leisure even to eat.” Mark 6:31. If you want to find others who live this way every day, I invite you to join us Sunday mornings at 11 a.m. for a free celebration of the power of Spirit in our lives through meditation, music and message.

For more information, visit UnityOfTheMidlands.org. See ad, page 31.

KMB Hosts Spotless Service Saturday in November

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n Saturday, November 4, from 9 a.m. to noon, Keep the Midlands Beautiful (KMB) is hosting its Spotless Service Saturday event.

The KMB team and its volunteers will host its cleanup effort on Kinley Creek in the town of Irmo. KMB started the Spotless Service Saturday initiative to address highly littered areas in Columbia, with monthly cleanups hosted by its teams of volunteers. Cleanup locations rotate each month in the three regions that KMB serves: Richland and Lexington counties and the city of Columbia. Participants will meet at the town of Irmo office complex to pick up cleanup supplies. KMB’s staff will be on-site to supervise and participate. Irmo area residents are encouraged to participate.

Groups are welcome.

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

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community news

ICRC Hosts Its Santa’s Market Craft Show

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n Saturday, December 2, from 8:30 a.m. to 2 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Santa’s Market Craft Show at Seven Oaks Park, located at 200 Leisure Lane, in Columbia. Open to all ages, guests will enjoy the sights and delights of the holiday season at this annual event featuring unique gifts, charming decorations, and one-of-a-kind crafts. Attendees can complete their holiday shopping at the market with such items as art prints and paintings, handmade jewelry, ornaments, painted glassware, holiday wreaths, decor and much more. Vendor applications will be accepted until the show is full.

Cost: Free admission. For more information, call 803-772-3336 or visit icrc.net/event/santas-market-craft-show-2.

About the Take Action SC Partnership

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he Take Action SC Partnership encourages and promotes environmental education across South Carolina. This unique group of state agencies, colleges and schools, as well as other environmental organizations believes that education is key in protecting and preserving the environment for future generations.

The partnership encourages teachers and students to explore environmental issues, engage in problem solving, and take action to improve the environment. As a result, they will develop a deeper understanding of environmental issues and have the skills to make informed and responsible decisions.

Action for a Cleaner Tomorrow is an award-winning, interdisciplinary, activity-based curriculum supplement that provides an introduction to solid waste, recycling and composting to kindergarten through 12th-grade students. It is the centerpiece of the Take Action SC Partnership.

For more information, visit TakeActionSC.org.

ICRC Hosts Winter Wine at Holiday Lights

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n Friday, December 1, from 6 to 7 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Winter Wine at Holiday Lights evening event at Saluda Shoals Park, located at 5605 Bush River Road, in Columbia. For guests age 21 and up, each participant will have the opportunity to sample eight different wines, enjoy light refreshments, and take home a commemorative tasting glass.

Cost: $35. For more information, call 803-772-1228 or visit icrc.net/event/winter-wine-holiday-lights.

ICRC Hosts Kids’ Candy Cane Hunt

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he Irmo Chapin Recreation Commission (ICRC) is hosting its Candy Cane Hunt event for children from 1 to 12 years of age on Friday, December 15, from 3:30 to 4:30 p.m., at Crooked Creek Park. Santa and his elves will be hiding candy canes along the trail. Children should bring a basket or bag for gathered candy canes.

There will be prize candy canes hidden along the trail as well. Those interested can also donate toys (new and unwrapped) for other fun activities planned for kids.

Cost: $3 per child. Location: 1098 Old Lexington Hwy., Chapin. For more information, call 803-772-1228 or 803-345-6181, or visit icrc.net/event/candy-cane-hunt.

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KMB Hosts Adopt-A-Highway Campaign

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n Saturday, November 18, Keep the Midlands Beautiful (KMB) is hosting an Adopt-A-Highway (AAH) campaign in the Midlands area. Individuals, organizations and businesses are encouraged to participate. The AAH program is sponsored by the S.C. Department of Transportation and coordinated by KMB for roads in Richland and Lexington counties.

KMB also coordinates the Adopt-A-Street program for the city of Columbia.

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

ICRC Hosts Holiday Market at Crooked Creek Park

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

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n Saturday, November 18, from 8:30 a.m. to 2 p.m., the Irmo Chapin Recreation Commission (ICRC) will host its Holiday Market event at Crooked Creek Park, located at 1098 Old Lexington Highway, in Chapin. Local area artists, crafters and business owners are invited to participate as event vendors. Shoppers can purchase one-of-a-kind items, including paintings, handmade jewelry, home decor pieces, and much more. Those interested in selling items must complete and submit an event application form. Admission is free to the public. This event is open to all ages.

For more information, including COVID-19 event safety guidelines, call 803-345-6181 or visit icrc.net/event/holiday-market-2.

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November 2023

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community news

Spiritual Fusions Psychic Arts Expo The ‘Premier Psychic Expo of the Southeast’ Returns to Columbia!

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oin us for an extraordinary event that will awaken your senses and nourish your soul! Spiritual Fusions returns to Columbia on January 20 and 21, 2024. So, prepare yourself for a weekend filled with incredible opportunities to explore your spiritual path.

Experience sessions for $20!

Yep, only $20. Enjoy a wide range of readings, including tarot, past lives, astrology and mediumship for guidance into your life's journey. Discover a variety of holistic practices for wellness and balance. Immerse yourself in rejuvenating experiences.

Indulge in a unique shopping experience with an array of metaphysical products, crystals, spiritual jewelry, henna and aura photos. Find that special item that resonates with your spirit. Expand your horizons with enlightening workshops and seminars such as Human Design, Animal Communication and Past Lives. Gain valuable insights and practical tools to enhance your spiritual growth. The Spiritual Fusions Psychic Arts Expo offers something for everyone. Don't miss this incredible opportunity. You may even transform your life!

Cost: $9 (children under 12 free). Admission includes free seminars and free raffles. Spiritual Fusions will be at the Columbia Metro Center at 1101 Lincoln St., in Columbia, on January 20 and 21 (Saturday and Sunday), from 10 a.m. to 6 p.m. For more information, visit SpiritualFusions.com, or Facebook.com/SpiritualFusions or Instagram.com/SpiritualFusions. See ad, page 34.

ICRC Hosts Holiday Lights on the River

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t’s the most wonderful time of the year! The Irmo Chapin Recreation Commission (ICRC) will host its popular Holiday Lights on the River, starting on Wednesday, November 22, through Sunday, December 31, at Saluda Shoals Park.

The popular Midlands recreation park will come alive in a brilliant blaze of more than a million sparkling lights. The hallmark drive-through experience will take guests through more than 400 animated light displays and customized scenery of all shapes and sizes.

Event activities include a slide down the Winter Wonder Tube Slide, hay or train rides through the dazzling lights, a laser light show on the Wetland Trail, and letter-writing to Santa at the Environmental Center. In addition, Santa will be visiting holiday guests on specific nights (see website for scheduling). Professional photos with Jolly Saint Nick will be available for purchase. Fun-filled memories are in store for the entire family to share for years to come!

Cost: See website for details. Time: 6 to 10 p.m. Location: 5605 Bush River Rd., Columbia (Note: Must enter at 6071 St. Andrews Rd.—between Aldi grocery store and Wendy’s). For more information, call 803-772-1228. Also visit icrc.net/event/holiday-lights-river.

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SCWF Hosts the Palmetto Pro Birder

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n Thursday, November 16, from 7:30 a.m. to 12:30 p.m., the South Carolina Wildlife Federation (SCWF) is hosting its Palmetto Pro Birder: Lake Murray Paddle event at 26 Crayne’s Loop, in Prosperity. Be one of six guests to bird a beautiful secluded cove on the northwest side of Lake Murray.

Jay Keck, SCWF’s industry habitat manager, will lead this unique opportunity to bird by kayak between a private farm and South Carolina Game Management land.

Woodpeckers, including the stunning red-headed woodpecker and northern flicker, should be abundant. Other wintering birds like the yellow-bellied sapsucker, common yellowthroat, and blue-headed vireo should be seen as well. A large creek meanders deep into the forest and the canopy creates a cathedral effect for kayakers—creating the perfect opportunity to see birds directly overhead. Kayaking experience is a definite plus. Paddling is not difficult, but some previous experience in a kayak would be helpful. Participants should bring along water and snacks, and be prepared for a morning on the water. In the event of rain, the class will be moved to Friday, November 17. Upon registration, attendees will receive important event information via email.

Cost: $100 (includes kayak rental and a five-hour guided tour). For more information, call 803-256-0670 or visit scwf.org/events/2023/palmetto-pro-birder-lake-murray.

Trauma-Informed Learning Virtual Workshop

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ver wondered if there are tools available to support youth navigating through trauma? Well … wonder no more! The Environmental Education Association of South Carolina (EEASC) is hosting a trauma-informed learning Zoom workshop on Wednesday, November 8, from 3:30 to 5 p.m., with speaker Yasmeen Hossain, Ph.D. Attendees will learn what trauma is, how it can affect the nervous system and brain, and how it might show up in a learning setting. Additionally, the workshop will include a few trauma-informed strategies and tools with discussion and guidance on how they can be applied in an environmental education setting. Those interested are asked to register by Monday, November 6, to receive the Zoom meeting link.

Hossain has been combining her experience in the mental health field with her background in environmental science and education for more than 20 years. She is passionate about tending not only to ecosystems and natural resources but also to the people that steward them. She believes that the Earth’s well-being is interconnected with the well-being of its people. Hossain earned an interdisciplinary Ph.D. in sustainable development with a focus in climate change resilience and adaptation from the University of Alaska Fairbanks and an MSc from the London School of Economics and Political Science. She is currently the associate director of the Oregon Natural Resources Education Program at Oregon State University Extension.

Cost: Free, EEASC members; $10, nonmembers. For more information, visit eeasc.org/ event-5446212.

SCWF Hosts November Holiday Drop-In

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hy not drop in on Tuesday, November 28, from 4 to 7 p.m.? The South Carolina Wildlife Federation (SCWF) is hosting its Holiday Drop-In at 455 Saint Andrews Road, Suite B, in Columbia. This is a great opportunity for SCWF enthusiasts to start their holiday shopping early while enjoying light refreshments and chatting with SCWF’s staff. A host of great items will be available for purchase, such as bird nesting boxes, bird-friendly coffee, wildlife books, SCWF hats, SCWF glasses, habitat signs, and much more! The SCWF’s mission is to “conserve and restore South Carolina’s wildlife and wildlife habitat through education and advocacy.”

For more information, call 803-256-0670 or visit scwf.org/events/2022/11/29/scwf-holiday-drop-in.

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. ~Martin Luther King Jr.

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Ben Schonewille/shutterstock.com

Promising Developments for Artificial Kidneys

According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants.

Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

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Andrey_Popov/shutterstock.com

Acupuncture to Boost Muscle Health

health briefs

Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy.

The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

Holiday Gift Guide!

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conscious eating

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plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits.

A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

Foxys Forest Manufacture/shutterstock.com

Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

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The Holiday Centerpiece

photo courtesy of Bart Potenza and Joy Pierson

When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?”

Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom.

“That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.”

Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today.

They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.”

Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I

ROASTED WHOLE CAULIFLOWER WITH CASHEW CREAM YIELD: 4 TO 6 SERVINGS CAULIFLOWER: 1 medium cauliflower 1 cup prepared vegetable broth CASHEW CREAM: ½ cup raw, unsalted cashews, soaked overnight, or for 15 minutes in hot water (see Note)

try to think of something savory that’s also seasonal and matches the holiday menu.”

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plantbased holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors.

A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.”

Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious.

They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com.

1 clove garlic, minced 1 tsp onion powder ½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil ½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish Preheat the oven to 350ºF. Pour 1 cup of vegetable broth on the bottom of a baking dish.

Trim the cauliflower by removing the outer leaves. Wash the cauliflower. Cut the bottom, but leave the stem intact so it stands upright.

Place the cauliflower in the prepared baking dish on top of the broth. Roast uncovered for 30 minutes.

Meanwhile, place the cashews, garlic, onion powder, herbs, oil and broth in a blender to make a paste.

After the cauliflower is roasted, keep it

in the baking pan and use a spatula or a butter knife to “frost” it with ¾ of the cashew cream, like you would a cake.

Return the cauliflower to the oven and bake it until it is golden brown, about 30 minutes.

Remove the cauliflower from the oven.

Drizzle the remaining cashew cream over the cauliflower and garnish with the ½ cup of fresh herbs.

NOTE: It is not necessary to soak cashews if using a high-speed blender.

SERVING SUGGESTIONS: Serve with all the holiday classics: sweet potatoes with marshmallows, mashed potatoes, wild rice, roasted vegetables and cranberry sauce. Can be served with sautéed mushrooms, gravy and cranberry relish.

Recipe and photo courtesy of Bart Potenza and Joy Pierson.

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CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS

photo courtesy of Kristi Erdal

2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat.

Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes.

ROSEMARY SPICY ROASTED NUTS

Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy.

At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy.

Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving.

YIELD: 8 TO 10 SERVINGS 2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt ¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup

Season with salt and pepper, to taste, and divide the polenta among plates.

Preheat the oven to 350°F.

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside.

Line a large, rimmed baking sheet with parchment paper.

In a medium saucepan over medium-low heat, melt the butter. Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup.

photo courtesy of Colleen Patrick-Goudreau

Pour the melted butter and rosemary mixture over the nuts.

Stir thoroughly until mixed well.

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Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly.

Bake for 20 minutes. Stir after the first 10 minutes.

Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting.

Recipe and photo courtesy of Kristi Erdal.

not mushy. Adjust moisture as needed by adding water if too much is lost to evaporation during cooking. Should achieve a moist texture, with no residual liquid.

Stir the walnuts into the mixture and remove from the stove.

Preheat the oven to 400°F.

photo courtesy of Sharon Palmer

Prepare the pastry by lining a baking sheet with parchment paper. Lay out 8 puff pastry squares evenly over the baking sheet.

MINI CURRIED LENTIL WELLINGTONS

CURRIED LENTIL FILLING: 1 tsp extra virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts

Place water in a small dish. Moisten fingertips with water and swipe across the bottom two edges of each pastry.

Fold over the top edge of the pastry to line up with the bottom edge, forming a triangle.

Dip a pastry brush in a small dish of water and moisten the bottom edge of the pastry.

Using a fork, secure the top edge to the bottom edge of the pastry by pressing with the fork around the entire edge.

Place plant-based milk in a small dish.

Dip a pastry brush into the plant-based milk and moisten the surface of the pastries with the brush.

Place in the oven and bake until golden brown, about 18 to 22 minutes.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

PASTRY: 1 package vegan puff pastry, defrosted (1 pound 1.5 ounces cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened In a large skillet, heat the olive oil.

Sauté the onion and garlic for 4 minutes. Add water and stir.

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Tanya Sid/shutterstock.com

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YIELD: 4 TO 6 SERVINGS

Fill the center of each pastry square with ¼ cup of filling.

Add the carrots, mushrooms, peas, curry powder and black pepper and sauté for an additional 5 minutes, stirring frequently.

Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but November 2023

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Drain any leftover liquid, transfer the cooked lentils and quinoa to a bowl and mash slightly.

Add carrot, onions, herbs, garlic, oats, flax, oregano and black pepper to the bowl with lentils and quinoa and mix well. Add mustard, soy sauce and vinegar and stir well to moisten all ingredients.

MUSHROOM SAUCE: 1 tsp extra virgin olive oil ¾ cup diced mushrooms 1 medium garlic clove, minced 2 cups plant-based milk, plain, unsweetened 2 Tbsp all-purpose flour 1 pinch salt (optional) 1 pinch black pepper 1 Tbsp reduced-sodium, gluten-free soy sauce To make the herbed lentil patties, place the lentils and quinoa (or other ancient grain) in a small pot and add broth. Cover and simmer over medium heat about 25 minutes, stirring occasionally, until very tender. Add additional water, as needed, to compensate for evaporation during cooking.

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Add the mushrooms and garlic and sauté for 3 minutes.

Whip together soy milk, flour, salt (optional), black pepper and soy sauce with a whisk in a small bowl until smooth with no lumps.

Pour the mixture into the saucepan and cook for about 8 minutes, until bubbly and thick.

Serve about 5 tablespoons of sauce per portion.

Note: Make this gluten-free by using gluten-free oats and substituting corn starch for the wheat flour.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

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1 cup small green or brown lentils, dry ¼ cup quinoa 3 cups vegetable broth 1 medium carrot, shredded finely (about 1 cup) 1 small onion, chopped finely ¼ cup chopped fresh herbs 2 cloves garlic, minced ¼ cup ground flax seeds ½ cup old-fashioned oats, dry 1 tsp oregano ½ tsp black pepper 1 Tbsp whole grain mustard 1 Tbsp soy sauce, gluten-free 1 Tbsp red wine vinegar

To make the mushroom sauce, while the lentil patties are baking, heat the olive oil over medium heat in a saucepan.

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YIELD: 4 TO 6 SERVINGS

Place in the oven on the top rack and bake for about 40 minutes, until golden and firm. Remove and serve with mushroom sauce.

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HERBED LENTIL PATTIES WITH MUSHROOM SAUCE

Preheat the oven to 375°F. Spray a baking sheet with nonstick cooking spray.

Press ½-cup lentil patty mixture into a measuring cup or scoop, place onto the baking sheet and flatten down to create firm, round patties about ½-inch thick.

Form 8 patties with the mixture.

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photo courtesy of Sharon Palmer

Chill for 1 hour.

FALL FARRO BAKE

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YIELD: 4 TO 6 SERVINGS 1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper TOPPING: ½ cup buttery crackers, crushed 2 Tbsp melted vegan butter or olive oil Preheat the oven to 400°F. Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions.

In a large saucepan over medium-low heat, sauté the onion, celery and garlic in olive oil until the onions are translucent and tender, about 5 minutes. Add the mushrooms and raise the heat to medium, cooking until they have released their liquid, about 6 to 8 minutes. Add the kale and cook until wilted, about 3 minutes more.

In a large bowl, combine all ingredients, including the roasted squash and cooked farro, and season to taste with parsley, thyme, salt and pepper. Pour the mixture into a prepared casserole dish, cover tightly with foil and bake at 350°F for 15 minutes. Remove the cover and sprinkle with the topping ingredients, then bake until browned, about 5 minutes.

photo courtesy of Sherry Coleman Collins

Garsya/shutterstock.com

Recipe and photo courtesy of Sherry Coleman Collins, MS, RDN, LD.

ORGANIC SPARKLING LEMONADE YIELD: 2 SERVINGS 2 whole lemons ½ cup coconut sugar 3 Tbsp Let’s Do Organic Sweetened Condensed Coconut Milk 2 cups water 2 cups ice, plus more if desired Wash and dry the lemons. Cut off the ends, then quarter the lemons. Place all ingredients, except ice, in a blender and pulse 7 to 11 times until pulverized. Divide the ice into 2 glasses. Strain lemonade into the glasses over a fine mesh strainer. For a holiday variation and festive presentation, add fresh or frozen organic cranberries.

Recipe courtesy of Bart Potenza and Joy Pierson.

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The Joys of Minimalism djovan/shutterstock.com

A RICH LIFE WITH LESS STUFF

Rawpixel.com/shutterstock.com

by Carrie Jackson

A

fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation.

According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-care, and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average 20

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American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t necessarily need. “For most people, our home is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden.

We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space.

Think about if you were moving in three months, what would you want to take with you,” she says.

According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

Declutter Strategies When starting to declutter, Becker recommends parting with the easiest stuff first. “Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the

number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains.

Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says.

Family heirlooms can become even more complicated for the sandwich generation—those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer.

They can provide unbiased guidance and help defuse any conflicts that may arise.

This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

Benefits for the Planet Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items, we can choose to live in a smaller and more energy-efficient home,” she advises.

Being mindful of how we downsize can help keep the environmental impact to a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to

declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products.

“You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste.

Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.”

McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains.

“By adopting minimalism, we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com.

November 2023

21

healthy kids

The Magic of Parent-Child Synchrony HOW SKIN-TO-SKIN CONTACT HELPS DEVELOPMENT

MEOAM Love/KnoWEwell

by Christine Ramos, RN, CLC, CCM, IBCLC (retired)

I

magine being an infant born only moments ago. The onslaught of new sensations must be overwhelming as they suddenly feel the weight of a once-buoyant body. Eyes that saw only muted shades are now confronted by the harshness of bright lights.

For nine months, there were no pangs of hunger, but now they will crave nourishment with every fiber. The warmth, comfort and safety of the womb has been replaced with uncertainty, and the child’s cardiovascular, digestive and immune systems must quickly adjust to new demands.

The simple act of placing a newborn on mom’s chest, referred to as kangaroo care, can produce remarkable benefits.

When it is done for 60 to 90 minutes, this skin-to-skin contact initiates a cascade of 22

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physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays a vital role in postpartum healing, breastfeeding and pair bonding.

Benefits of Close Physical Contact In 2021, the Proceedings for the National Academy of Sciences of the United States of America published a study examining the long-term effects of kangaroo care. For two decades, researchers followed preterm and full-term babies; some had received kangaroo care (or skin-to-skin contact),

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and others had not. The children were assessed at four months, three years, 12 years and 20 years.

The scientists concluded that early experiences of frequent, close physical contact play an important role in a child’s social-emotional development and were predictive of a child’s ability later in life to interact with peers, regulate emotions, manage stress and show empathic understanding. According to the authors, bodily contact may provide a bridge from prenatal life to postnatal social life.

Using a method called hyper-scanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that yielded such dramatic outcomes.

They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development.

This synchrony was also present when the parent and child were near one another, not just when practicing kangaroo care. Certain factors strengthened synchrony, such as physical proximity and affectionate touch, which activate dopamine and other feel-good chemicals in the child’s brain, enhancing cognitive functioning such as social learning and reward processing, vital in preventing major mood disorders and addictions.

In effect, kangaroo care (both with or without clothing), carrying an infant in a carrier or sling, frequent or on-demand feedings, sleeping near one another and infant touch or massage promote what has been scientifically termed parent-child interaction synchrony.

Emerging Understanding of Carry Care A child’s brain continues to grow after birth, and by age 1, the average baby’s brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity.

According to anthropological evidence, an optimal habitat can be provided through what is termed carry care, which provides opportunities for close contact and promotes parent-child interaction synchrony. Anthropologists also point out that in Western society parents have evolved away from carry care and toward nest care, where the baby is placed apart from the caregiver.

However, the science suggests that closer contact is beneficial. Interaction synchrony seems so impactful that lack of

Bodily contact may provide a bridge from prenatal life to postnatal social life.

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it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders. Currently, interaction synchrony is one of the most studied subjects in modern science, as it has recently been found to exist in a variety of relationships, not just between a parent and child. Yet, for all its profound implications, its relational and developmental dynamics remain a mystery.

Until interaction synchrony unveils more of its secrets, holding and embracing our babies just a little bit longer may be advisable for the health of their growing minds and bodies.

Christine Ramos, the author of A Journey Into Being: Knowing and Nurturing Our Children As Spirit, is a maternal-child health registered nurse who has worked as a certified childbirth educator, certified doula, certified case manager and an internationally board-certified lactation consultant.

This article first appeared in EcoParent magazine and is adapted and reprinted with permission.

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green living

Green Fitness

CHOOSING AN EARTH-FRIENDLY GYM

by Kiki Powers

out environment. Innovative centers that merge fitness with environmental consciousness often incorporate recycled and natural elements into their design, creating a calming, invigorating environment that enhances both physical workouts and mental well-being.

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Pioneering Fitness Centers

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he green gym is redefining fitness with an emphasis on sustainability.

Traditional fitness centers consume significant amounts of electricity, water and other resources, but more gyms are rising to the challenge of reducing their environmental impact and employing strategies to increase energy efficiency, decrease waste and provide a healthier workout environment.

Eco-Friendly Workouts The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity. UKbased Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day.

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SportsArt fitness offers a complete line of electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America. “From the inception, we have prioritized reducing our environmental footprint. We’ve woven this commitment into our products and manufacturing processes. Converting a workout into usable power not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction, knowing their efforts contribute to a greener planet.”

Eco-friendly gyms not only benefit the environment, but also enhance the well-being of their members. The use of natural light and high-efficiency LED lighting, non-toxic cleaning supplies and improved air quality contribute to a healthier work-

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The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level. Founder Adam Boesel says, “I created this gym to offer a green, eco-friendly alternative to conventional health clubs. The goal was to operate with conservation in mind on every level possible, from electricity to equipment to mindset for staff and clients.”

Terra Hale is London’s first eco-friendly fitness destination. Their three locations are designed to put the principle of sustainability at the center. The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable.

Sustainability is important to large fitness center chains, too. Life Time and Planet Fitness annually report how they are reducing greenhouse gas emissions, conserving water, minimizing waste, educating members about eco-friendly living and supporting sustainability initiatives in their communities.

Selecting an Eco-Friendly Gym When touring a fitness center, look beyond the number of free-weight stations and consider these eco-friendly features:

n Location: Find a gym close to home or work to save both time and fuel.

comprehensive recycling program should be a minimum standard.

n Energy Efficiency: Check for renewable energy sources like solar and energy-efficient lighting.

n Water Conservation: Prioritize gyms with water-saving facilities, such as lowflow showers and toilets.

n Building Materials: Consider how sustainable and recycled materials are incorporated in construction and décor.

Look for facilities with certifications, such as Leadership in Energy and Environmental Design (LEED) from the U.S. Green Building Council or B Corporation from B Lab. A facility that incorporates natural lighting and temperature controls is a plus. Sustainable floor materials include recycled rubber, bamboo and cork.

n Air Quality: Ask about the gym’s ventilation and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air.

n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets. A

n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green habits and environmental conservation. n Community Involvement: Inquire if the gym actively participates in local environmental initiatives.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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n Equipment: Search for gyms with equipment made from recycled materials and that invest in energy-efficient or power-generating machines. Look for brands like Precor, Life Fitness and SportsArt, which prioritize sustainability in their equipment design.

n Cleaning Products: Choose a gym that uses environmentally friendly cleaning products, preferably those that are biodegradable and made from natural ingredients.

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fit body

indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful

TIPS FOR STAYING MOTIVATED

by Kiki Powers

Find Joy

uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

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In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

Make a Plan and Stick to It

Add Purpose

“One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise.

“The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

Mix It Up

To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out.

Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

Find a Workout Buddy

Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats

It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but 26

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“Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Reward Progress

Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator.

Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.

Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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Holiday Workouts

Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

Keeping Sneakers Out of the Landfill Athletic shoes last 300 to 500 miles, and because they’re made of many different materials, most cities can’t recycle them. Sneakers often contain synthetic substances like ethylene-vinyl acetate to keep them from breaking down while we work out, but those same polymers also render our kicks nonbiodegradable.

Athletic footwear languishing in landfills releases volatile organic compounds linked to asthma, cancer and other health complications. Instead of discarding old shoes that will take 30 to 40 years to decompose, consider these alternatives.

FINDING A HOME FOR STILL-WEARABLE SHOES n Donate: Organizations like Soles 4Souls.org, OneWorldRunning.com or EcoSneakers.org distribute used shoes to those in need all over the world. The people behind Sneak erImpact.com help small businesses in developing countries sell gently used sneakers, providing affordable footwear in places where it is not otherwise available.

n Sell: There is a robust secondhand market for like-new athletic shoes.

Check out Facebook Marketplace, Poshmark.com, Grailed.com or a local consignment store.

n Swap: Trade with friends or buy-nothing groups for a no-cost, fresh look.

REPAIRING BUSTED KICKS

n Local Cobbler: Find a neighborhood shoe repair store to fix the hole in the toe, refurbish a deteriorating tongue or correct an ill-fitting shoe.

n Mail Order Service: NuShoe.com offers factory-quality shoe renewal by mail order. Repairs are performed in San Diego.

MANAGING EXPIRED SNEAKERS n Sustainable Shoes: Eco-forward companies are manufacturing fully recyclable sneakers from a combination of biodegradable elements (castor beans, coconut husk, sugar cane) and recycled materials (yoga mats, fishing nets, plastic bottles). Customers can trade in used shoes to be recycled into new pairs. Learn more at On-Running.com, ThousandFell.com and NothingNew.com.

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eco tip

n Local Recycling: Some neighborhood shoe stores take old shoes and recycle or donate them for free.

n Manufacturer Recycling: Before trashing a pair of sneakers, check the manufacturer’s recycling policy. Nike, for example, encourages its customers to drop off old athletic shoes at participating stores. Used Nikes are either cleaned, upcycled and donated, or recycled into new shoes or playground materials.

n TerraCycle: This organization recycles all sorts of items, including sneakers. Learn more at TerraCycle.com.

n Repurposing: Find ways to use old sneakers for other purposes, such as yard-work shoes, birdhouses, scarecrow shoes or Halloween decorations. The insole padding can be turned into knee pads.

Mesh can be repurposed into bags or pouches.

n Composting: Natural shoes made of cotton, bamboo or hemp are compostable, but do the homework to make sure they don’t have any synthetic materials.

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wise words

Sam Stedman

ON HELPING KIDS MAKE CONSCIENTIOUS CHOICES

by Sandra Yeyati

How can parents inspire children to make eco-friendly choices?

We need to get into the habit of doing the work, taking the time to research, learn, educate and be conscious of the choices in front of us so that we don’t make default decisions. Once you get past the surface level of reading labels and knowing what organic certification is, you have to keep taking it deeper. It’s ever-shifting sands. Science keeps developing. New certifications and concerns arise. New chemicals are developed to replace old chemicals that were bad.

We might get to a point where we realize we can’t make a reasonable choice because the information is impenetrable or requires another 15 hours of research. It might be a toss-up, a lesser of evils or an equal of evils, but being conscious and present to it is so important, and that’s what I want to instill in my son. I want him to know that I thought about the things we did and the choices we made, and that he can, too.

How do you help your child cope with eco-anxiety?

The word of the day around here has been acceptance. You have to accept situations as they are, and frustrating and heart-wrenching as they may be, when you literally can’t make a good choice, you also have to let yourself live in this world.

If you’ve ever done one of those carbon footprint calculators, most North Americans use up their global annual share of resources within a few months. I definitely use less than I used to and less than average, but I’m still using more than my share well 28

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Blaise Misiek/Sam Stedman

S

am Stedman is the co-founder and publisher of EcoParent, a quarterly print magazine distributed in North America that is designed to help parents make better choices for their families. He holds a Ph.D. in experimental theater and ethical philosophy from the University of Toronto and was a university professor for more than 10 years in Ontario.

Stedman lives in Belize with his 12-year-old son, Ransom.

before the year mark is over. How do you live with that? I wish I had good answers, but if we’re trying and we make our choices well, then we’re heading in the right direction.

Do you homeschool your son?

At the start of COVID, we started homeschooling, but I discovered that I’m not a great homeschool dad in the sense of having all kinds of time to prepare curriculum and open up interesting possibilities. What we ultimately settled on, and this was a part of the shift and move to Belize, was an unschooling approach, which is the term for learning in the classroom of life, not having a set curriculum and instead being self-directed.

My son is free to create his own projects. It’s an interesting social experiment and a process of deinstitutionalization or de-schooling, as it’s called in the unschooling community, for myself and for him. I spent 30 years in school, from kindergarten to finishing my Ph.D., and what did it get me? I was a straight-A student, but when I graduated, nobody was giving me a job on a silver platter, and I had never been taught how to go out and make something happen.

The hardest thing I ever did was give up my academic career to become an entrepreneur, but it was the best thing I ever did. So what I’ve been trying to teach my son is how to learn on his own, but more importantly how to make things happen in the world.

Can you give an example of this self-directed learning?

My son is a devotee of Minecraft, so he has built a lot of his education around that. He started a YouTube channel, which required him to learn how to edit videos. He also wants to build a survival multiplayer environment, which means that he has to be able to code his own twist on Minecraft. He had to create an excellent promotional video, which required that he write marketing copy, and he’s learning how to write the rules of the multiplayer environment in a clear way, which is technical writing. We never know where these projects are going to go, but it involves reading, writing, coding, video editing and an endless amount of troubleshooting and interfacing with different systems.

What is the key to successful parenting in this setting?

If your kid is going to sit and play video games all the time and do nothing productive, and it’s not going to lead into fruitful territories, then they need more structure. You have to remain engaged.

It’s great to allow him to direct everything, but his sphere of experience is still pretty myopic compared to an adult that has seen a lot more, so my job is to keep finding side trips and lateral movements that will keep him opening doors that he doesn’t even necessarily know are there.

Sandra Yeyati is national editor of Natural Awakenings.

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healing ways

Lung Maintenance 101

NATURAL STRATEGIES TO BREATHE EASIER

by Sheila Julson

ost people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier.

According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it 30

Columbia Edition

Exercise

Fresh Air

fizkes/shutterstock.com

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can be too much of a good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.

resulting in the body being able to extract oxygen more efficiently,” she advises.

For those with healthy lungs, Encian recommends high-intensity interval training, brisk walking, jogging, running or jumping rope, as well as strength-enhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency.

Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements.

Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions.

She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume,

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Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve

indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena.

Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy.

Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega-3s found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

If a metal does this to your skin...

Imagine what it will do implanted inside of your body?

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

November 2023

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natural pet

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND

by Sheila Julson

hedgehog94/shutterstock.com

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he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy.

Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices.

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle.

“Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises.

animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable.

Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.”

Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

hedgehog94/shutterstock.com

It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers.

“Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions.

For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry.

Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.”

People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older

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A Pebble of Kindness in the Stagnant Pond F

by Marlaina Donato

rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society. Compassion— the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion.

We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit.

Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way.

One thoughtful word or deed can be a single pebble thrown into a stagnant pond. Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.

Here are a few ideas to drop a pebble in the pond:

In the Household

n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.

In the Workplace

n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.

In the Community

n Offer a free class or service. n Pick up groceries for a neighboring senior.

Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

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calendar of events To place a calendar/ongoing/classified event, email content to ColaPublisher@NaturalAwakenings.com. Entries must adhere to our guidelines and be submitted by November 12 (for December issue). Costs $20 for 35 words each month.

Call ahead before attending events to avoid any cancellations or changes.

Dowdy Rudolph Chiropractic–We are consciously scheduling appointments. We are sanitizing our office and waiting areas throughout the day and wearing personal protective gear. Call 803-376-6293 to schedule an appointment.

FRIDAY, NOVEMBER 3

Arts Festival on State Street–6-8pm. The Hideout in WeCo, 118 State St, W Columbia. Info: 803-8811044, HideoutInWeco.com.

Live Music–6-9pm. Paisley Marie. Free. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-8511905, GardenersOutpost.com.

Lower Saluda Craft Beer and Wine Fest–6-9pm.

Walk on the riverfront and sample a variety of craft beers and wines. Live music and food available for purchase. Take home a commemorative glass. Cost: $40 advance, $45 day of. Ages 21 and up. Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info/ tickets: 803-772-1228, icrc.net.

SATURDAY, NOVEMBER 4

Martha’s Vault–9-11am. The Hideout in WeCo, 118 State St, W Columbia. Info/cost: 803-881-1044, HideoutInWeco.com.

SUNDAY, NOVEMBER 12

Kings ’n Things Drag Show–11am-1pm. The Hideout in WeCo, 118 State St, W Columbia. Info/ cost: 803-881-1044, HideoutInWeco.com.

Jazz Awakening Mind–4pm. A spiritual-themed jazz concert for all ages. Donations accepted. The Living Room at Jubilee Circle, 6729 Two Notch Rd, Ste 70, Columbia. Info: Call David Ezell at 803-319-8004.

FRIDAY, NOVEMBER 17

Live Music–6-9pm. September Cambell. Free.

Gardener’s Outpost, 1211 Franklin St, Columbia.

Info: 803-851-1905, GardenersOutpost.com.

TUESDAY, NOVEMBER 21

Sleigh Bell Stroll–6-8pm. Two-mile, nighttime family fun walk taking place amid the festive light displays of Holiday Lights on the River. Cost: $7.

Saluda Shoals Park East, 6071 St Andrews Rd, Columbia. Info: 803-772-1228, icrc.net.

FRIDAY, NOVEMBER 24—SATURDAY, DECEMBER 23

Kittens Pop Up–10am-1pm. The Hideout in WeCo, 118 State St, W Columbia. Info/cost: 803-881-1044, HideoutInWeco.com.

Santa at Holiday Lights–6-10pm. Santa will visit Holiday Lights weekends only between Nov 24 and Dec 23. Professional photos and photo packages will be available for purchase. Cost: $25 car, $50 passenger van. Saluda Shoals Park East, 6071 St Andrews Rd, Columbia. Info: 803-772-1228, icrc.net.

TUESDAY, NOVEMBER 7

SATURDAY, NOVEMBER 25

SUNDAY, NOVEMBER 5

Backyard Beekeeping for the Curious–6:30-8pm.

Cost: $35. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.

THURSDAY, NOVEMBER 9

Senior Thanksgiving Luncheon–11am-1pm.

Please bring a dessert or fresh fruit to share. There is no charge for the luncheon, but please register by Oct 30. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info/register: 803-345-6181, icrc.net.

Devine Night Out–5-8pm. Live music and specials.

Gardener’s Outpost, 709 Woodrow St, Columbia.

Info: 803-252-0041, GardenersOutpost.com.

Karaoke with Linda–11am-3pm. The Hideout in WeCo, 118 State St, W Columbia. Info/cost: 803881-1044, HideoutInWeco.com.

plan ahead SUNDAY, APRIL 28, 2024

Fifth Annual Irmo International Festival–Noon5pm. Irmo Community Park, 7507 Eastview Dr, Irmo. Info: IrmoSCFestival@gmail.com, IrmoSCInternationalFestival.com.

ongoing events

sunday Unity of Columbia–11am. Every Sunday. A vibrant, spiritual meditation community. Free. Unity of Columbia, 1801 Legrand Rd. Info: UnityOfTheMidlands@gmail.com, UnityOfTheMidlands.org.

Health, Hope & Healing–6:30-7pm. Every Sunday. Join us for Ms. Tracy’s radio show debut on Kiss 103.1FM, discussing health and wellness issues from a holistic perspective. Email any health questions you would like to have answered on the air. Info: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

Virtual Healthy Living Support Group–7pm.

Every first and third Sunday. Virtual support group via Zoom. Uplift, support and encourage one another while making necessary changes for better health and wellness. Donations accepted. Info/register: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

tuesday Eternal Planning Zoom Meeting–7pm. Third Tuesdays. An overview of the many different options for traditional funerals, home funerals, cremations and burials. Learn how to prepare your family for the discussion that everyone wants to avoid...death.

Email EternalPlanningSC@gmail.com to get Zoom information.

wednesday Yoga at the Outpost–8:15-9:15am. Every Wednesday. Cost: $15. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.

Ask the Gardener “Happy Hour”–4-6pm. First and third Wednesdays. Bring your plants, pictures and questions! Have one-on-one conversations regarding the science behind your specific needs and issues.

Gardener’s Outpost, 1211 Franklin St, Columbia.

Info: 803-851-1905, GardenersOutpost.com.

thursday Yoga at the Outpost–8:15-9:15am. Every Thursday.

Cost: $15. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803-851-1905, GardenersOutpost.com.

Healthy Cooking Class–10:30am-noon. Every other Thursday. Learn to make and enjoy the healthier versions of the foods we love. Free; must preregister.

Hyatt Park Recreation Center, 950 Jackson Ave, Columbia. Info/register: Contact Ms. Tracy at 833678-7229 or OriginalOriginshw@gmail.

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ColumbiaNaturalAwakenings.com

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

AESTHETICS EXPECT CLARITY AESTHETICS

Angie Jewell 120 Kaminer Way Pkwy, Ste G, Columbia 803-348-8962

Our carefully crafted and customized holistic care plans include Environ skin care products, which utilize science to deliver real skin benefits, paired with treatment room modalities, such as PBM, LFS, RF, microcurrent, facial/ear reflexology, facial sculpting massage, and gua sha, to help our clients reach their skin goals. Consistent and positive results include luminous, smooth, taut skin with even skin pigmentation. It’s time to expect clarity!

AROMATHERAPY GARNER’S NATURAL LIFE

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

Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ads, page 2,38 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. See ad, page 23.

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 8.

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 25.

FOOT CARE FOOT SAVI

7001 St Andrews Rd, Ste A Certified Board Pedorthist and Brace Specialist 803-781-1230 • FootSavi.com

With more than 30-plus years in the footcare/footwear industry, Sion Owen helps with a variety of issues, including gait analysis, foot assessments, custom orthotics, bracing and compression therapy, plantar fascia pain, neuropathy and fitting for therapeutic shoes for patients with diabetes, arthritis, painful bunions, callouses and hammer toes.

Call to schedule an appointment! See ad, page 9.

HEALTH & WELLNESS ABOUT YOUR HEALTH INC

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

Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weight-loss programs, and thermography.

Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items.

See ad, page 23.

Connect with us naturally!

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 12.

HOLISTIC NUTRITION RADIANT HOLISTIC HEALING

Kristen Turpen Board-Certified Holistic Nutritionist 839-207-0057 RadiantHolisticHealth@hotmail.com RadiantHolisticHealing.net

Kristen uses personalized nutritional therapy, herbal medicine, individualized nutritional supplements, stressmanagement techniques, assistance with detoxification, and lifestyle modification to help restore optimal bodily function and balance. All treatment plans are customized to each individual’s needs. “My goal is to help treat and heal the entire body from suffering caused by any illness. One’s health is an expression of the complex interchange between the physical, environmental, chemical, mental, spiritual, as well as emotional aspects of one’s life and being.”

See ad, page 23.

HOLISTIC WELLNESS NATURAL BEING HOLISTIC WELLNESS SPA & CENTER

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

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

Call today to book a consultation. See ad, page 4.

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1 WITH NATURE THERAPIES

Amber Addy, CHHP 3937 Sunset Blvd, W Columbia 803-269-9835 1WithNatureTherapies@gmail.com 1WithNatureTherapies.com

Amber is a certified holistic healthcare practitioner and sees clients by appointment only. The first consult includes a study history and background, a physical exam, a urine test (RBTI), muscle testing and recommendations.

Iridology and a Bach Flower consult are available upon request. Health services include, but are not limited to, homeopathic options. Other services include Traditional Chinese Medicine modalities, such as acupressure and reflexology, energy healing, TMP lamp, herbal recommendations, aromatherapy, and mud packing, among others. See ad, page 25.

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.

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Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 5.

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

Joy has more than 30 years of experience in energy and bodywork. She teaches Reiki, Touch for Health, Meditation, Yoga, Ayurveda and A Course in Miracles. Joy welcomes and sees clients who are ready to shed guilt and limitations in favor of forgiveness and freedom.

One hundred acres of trees surround this pristine location for healing at Springhill AtONEment Center.

Nature walks and fireside gatherings available.

Contact Joy at 803-447-6499.

PHILANTHROPY SISTERS EMPOWERING EACH OTHER

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

Sisters Empowering Each Other (SEEO) is a nonprofit organization founded by Pamela Johnson. Our mission is to fundraise monies in order to provide new fullsized personal hygiene packages to women who are homeless and/or abused. The women and children included may reside in shelters

ColumbiaNaturalAwakenings.com

or transitional homes. SEEO motto: Being a Servant for the Lord. Ways to donate: Cash app –$seeo20180; PayPal–seeo2018@gmail.com; or mail check to address above. Contact Johnson to volunteer.

PREGNANCY/LACTATION GRACEFUL BEGINNINGS BIRTH

Lindsay Bryan, CD(DONA) 404-314-0363 • GracefulBeginningsBirth.com

As your doula, my goal is to provide you and your partner with the support, care, understanding and information you need throughout the birthing process. Beginning with natural birth education and assistance with birth plans through in-person prenatal appointments and birthing support, we will work together to achieve your birth goals.

Postpartum services include lactation care as well as a functional assessment for ties and oral tethers. Birth photography is also available.

REIKI & WELLNESS MARTA NATURALS REIKI AND WELLNESS

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

Everything is energy, as are our thoughts. We give them life, bad or good. Everything you need is within you to change and transform those negative thoughts.

Let me help you unlock those secrets to become the best version

of you. We offer mobile and virtual sessions. Call today to schedule your session or free consultation.

PEACEFUL PAUSE HEALING Malai Roper Reiki Master Northeast Columbia 803-814-4001 PeacefulPauseHealing.com

Reiki is a Japanese healing technique that promotes relaxation and reduces stress and anxiety through gentle hand movements. Using the guidance of your unique needs, treatments include a blend of reiki, sound healing, gemstone heat therapy, and chakra balancing to recharge your energy field and repair any energy blockages.

Schedule your healing session online today!

THERMOGRAPHY

VITAMINS & SUPPLEMENTS

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 23.

GARNER’S NATURAL LIFE

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

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

See ads, page 2, 38 and back page.

SPIRITUAL QUIET MENDING

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

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

UNITY OF THE MIDLANDS

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

Unity is a positive, practical, progressive approach to Christianity based on the teachings of Jesus and the power of prayer.

Unity honors the universal truths in all religions and respects each individual’s right to choose a spiritual path. Come join us for a Sunday worship celebration and meet some positive, uplifting people that live life abundantly. See ad, page 31.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

November 2023

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