Columbia Natural Awakenings 1220 by Natural Awakenings Columbia Edition

E R F

HEALTHY

Sing

TO HEAL How Our Voice Can Uplift Mind and Body

Healthy EDIBLE GIFTS

Homemade Treats Spark Cheer

LIVING

HEALTHY

PLANET

Buy

LOCAL Boosting the Hometown Economy

Holiday

TREATS FOR PETS

December 2020 | Columbia Edition | ColumbiaNaturalAwakenings.com

December 2020

Columbia Edition

ColumbiaNaturalAwakenings.com

December 2020

Contents 15 COLUMBIA WATER Local Sustainability in Action!

17 REINVENT THE HOLIDAYS

More Meaning, Less Stuff

20 THE GIFT OF YUM

Homemade Treats Spark Holiday Cheer

24 PAY WHERE WE PLAY Boosting the Hometown Economy

26 MIND-BODY FITNESS How Mindfulness Benefits Workouts

28 SING TO HEAL Using the Voice to Uplift Mind and Body

30 HOLIDAY TREATS FOR PETS

Homemade Recipes They Will Love

34 MATT KAHN

on Transforming the Planet With Love

DEPARTMENTS 7 community news 12 health briefs 14 global briefs 17 healthy kids 20 conscious

eating 24 green living 4

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26 fit body 28 healing ways 30 natural pet 35 calendar 37 natural

directory 37 classifieds 39 eco tip

Natural Awakenings is a family of nearly 60 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

20 39

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings, please contact us at 803-309-2101 or email ColaPublisher@ NaturalAwakenings.com. Deadline for ads: the 12th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to ColaPublisher@ NaturalAwakenings.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit Calendar Events at ColumbiaNaturalAwakenings.com or email to ColaPublisher@NaturalAwakenings.com. Deadline for calendar: the 10th of the month prior to publication. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 803-309-2101. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com.

December 2020

HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION

letter from publisher

“Are You Listening?”

PUBLISHER Annette Carter Briggs Happy Holidays, EDITOR Sara Gurgen “Sleigh bells ring, are you listening? In the lane, snow is glisten DESIGN & PRODUCTION Kristina Parella ing.” Wait a minute, it’s December already? If you’re like me, you Billy Briggs

are wondering where the time has gone. The clock seems more and more to be no friend of mine. Where did the year go? It seems SALES & MARKETING Annette Carter Briggs like we just shouted, “Happy New Year!” With the holidays fast ap proaching, things can become a blur. We’re making tons of choices, ranging from the gifts WEBSITE Kristina Parella we need to buy to the food items that we plan to prepare for our family and guests. Billy Briggs Remember to slow down. It’s okay to relax and listen to your heart. Giving perfect gifts and throwing great parties can stem from an unhealthy sense of needing to please others. CONTACT US This holiday season, try making memories that last with family and friends by spending PO Box # 2812 more time…NOT more money. Cherish these moments as gifts, because they are truly Columbia, SC 29202 Email keepsakes! Frame your memories on the walls of your heart. ‘Tis the time to express genuColaPublisher@NaturalAwakenings.com ine kindness, love, peace and joy to those that we love and hold dear. Annette Briggs Ph: 803-309-2101 As for the new year approaching, embrace it with open arms. See this new chapter Website ColumbiaNaturalAwakenings.com unfolding as one filled with wonderful possibilities. As for the bumps and bruises of 2020, let them become the source of determination to achieve the goals and dreams that SUBSCRIPTIONS fill your heart. Subscriptions are available by sending $24 (for 12 issues) to the above address. Friends, I believe that you will find this holiday issue to be a very helpful toolkit for life and living. December’s theme is Creating Community and Connection. And building our NATIONAL TEAM communities that we live in while making and improving meaningful connections is pre CEO/Founder Sharon Bruckman cisely what we need to do as the page of life turns. As the opening line of the song Winter COO/Franchise Sales Joe Dunne National Art Director Stephen Blancett Wonderland states, “Are you listening?” Art Director Josh Pope In closing, I want to thank all of my wonderful Natural Awakenings advertisers, read Financial Manager Yolanda Shebert ers and distributors for your continued support, kind words, thoughts and encouragement. Asst. Director of Ops Heather Gibbs I look forward to a brighter and better 2021 together … Naturally! Digital Content Director Rachael Oppy ONTRIBUTING WRITERS Odell Williams C Kristi Antley

National Advertising Lisa Doyle-Mitchell dministrative Assistant Anne-Marie Ryan A

Peace, Love & Joy and a Healthy New Year!

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Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 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.

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

Annette Carter Briggs, Publisher

Happy Holidays From all of us at Natural Awakenings

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

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community news Preorder Christmas Trees from Gardener’s Outpost Now!

hristmas is almost here! Midlands area residents will be shopping for Christmas trees, and Gardener’s Outpost—a popular local and sustainable garden center conveniently located just off Devine Street—is selling grade-A Christmas trees to the local community. Customers can put in their Christmas tree preorders from a beautiful, high-quality line of Fraser fir trees produced in scenic Ennice, North Carolina, starting this month. These classic trees are cut on the same day that they are to be shipped to ensure quality and freshness. States Randall Isherwood, owner of Gardener’s Outpost, “My trees can be ready and available for customers to take home within eight hours of being cut at the farm and shipped to my location.” Coming in various sizes, the trees can be preordered to guarantee the best-looking tree for one’s home. Due to their popularity, shoppers are encouraged to preorder in advance. Gardener’s Outpost will also carry a beautiful and fresh line of poinsettias and wreaths. Order now while supplies last! Cost: Varies; call for details. Location: Gardener’s Outpost, 709 Woodrow St., Columbia. Times: Monday-Saturday, 10 a.m. to 5 p.m.; Sunday by appointment only. For more information or to preorder, call 803-252-0041 or visit GardenersOutpost.com. See ad, page 27.

December 2020

community news City of Columbia’s Trash the Poop Campaign

he city of Columbia would like to help you keep your neighborhood clean and pet waste-free by providing your neighborhood with a BagSpot pet waste station. To join the program, each organization or group must designate a team to promote the Trash the Poop program in your neighborhood, recruit 10 residents to sign a Trash the Poop pledge form, agree to install a pet waste station, agree to properly maintain the pet waste station, and agree to inform residents of the presence of the pet waste station. Each neighborhood that joins the program will receive a presentation by city of Columbia staff explaining the program to residents and one pet waste station, including a sign, bag dispenser, starter case of bags, and post (concrete or installation hardware is the responsibility of the applicant). Promotional materials for the program include posters, leash bag dispensers and bumper stickers for residents that sign the pledge, and recognition on the Trash the Poop website. Pathogens (bacteria, viruses and parasites) found in all pet waste can spread diseases directly to humans and other pets that come in contact with it. So not only is it gross to step in, it can be harmful to humans and animals. It is recommended that homeowners pick up and toss waste into the trash from their yards once per week. However, anytime dogs poop in public areas, waste must be picked up and properly disposed, and if you do not, you can be fined. For more information, call 803-545-0184 or visit TrashThePoop.com/cola.

The need for connection and community is primal, as fundamental as the need for air, water and food. ~Dean Ornish

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ICRC Hosts Holiday Lights on the River

t’s the most wonderful time of the year! The Irmo Chapin Recreation Commission (ICRC) will continue its popular Holiday Lights on the River through Thursday, December 31, at Saluda Shoals Park. The popular Midlands recreation park is truly alive in a brilliant blaze of more than a million sparkling lights. Drivers can take a journey through more than 400 animated light displays of all shapes and sizes. Funfilled memories are in store for the entire family to share for years to come! Cost: $20 per car; $40 per 15-passenger van, trucks with trailers and limos; $60 per bus. Time: 6 to 10 p.m. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia (Note: Must enter at 6071 St. Andrews Rd.—between Aldi grocery store and Wendy’s). For more information, call 803-7721228 or 803-772-3903. Also visit icrc.net.

EEASC Hosts Virtual Zoom Meetup in December

t’s time to Zoom meet …again! On Tuesday, December 8, from 3:30 to 4:30 p.m., the Environmental Education Association of South Carolina (EEASC) is hosting a green networking “meetup” informal Zoom session for environmental educators in the Midlands. Typically, meetings begin with a facilitated round-robin session where participants share updates and announcements. EEASC meetups provide opportunities for environmental educators and communicators from both formal and non-formal education settings to build relationships, strengthen partnerships, share resources and program updates, and cross-pollinate their program ideas with colleagues.

S.C. State Museum Hosts Storytime with Santa

t’s story time! On Saturday, December 19, from 11 a.m. to 2 p.m., the S.C. State Museum is hosting its Storytime with Santa event. The jolly one will be on-site to read a special holiday story to museum guests. Attendees can also enjoy the 4D theater holiday show, Rudolph the Red-Nosed Reindeer. For the safety of its guests, the S.C. State Museum has implemented very effective health and wellness measures. Due to limited capacity, advance ticket purchases online are strongly encouraged. Cost: Children (ages 3-12), $6.95; adults, $8.95; seniors (ages 62 and over), $7.95. Location: 301 Gervais St., Columbia. For more information, call 803-898-4921 or visit SCMuseum.org.

Cost: Free. To register for the Zoom session, visit eeasc.org/event-4055265. After registering, participants will receive a confirmation email containing information about joining the meeting. For more information, contact Jane Hiller at 803-779-0608 or Jane.Hiller@ Sonoco.com.

SCWF Offers Internships

he South Carolina Wildlife Federation (SCWF) is offering internships for those interested in applying. Internship requirements include completion of at least one year of college coursework, high moral character and a love of the natural world, excellent communication skills, enthusiasm, punctuality, and the ability to work well with others. Applicants must also be able to lift a minimum of 50 pounds, possess a valid driver’s license, and be able to work in various types of outdoor conditions. Each candidate must be driven, possess a sincere interest in working with wildlife, and be able to handle a demanding workload and perform in a fast-paced environment. The intern categories include business administration, environmental education, marketing and communications, wildlife rehabilitation and work-study. For more information, visit CarolinaWildlife. org/about/internships. December 2020

community news KMB Grinding of the Greens Tree Drop-Off and Mulch Giveaway

et’s keep on grinding the greens! Keep the Midlands Beautiful will kick off its Grinding of the Greens Christmas tree drop-off campaign on Saturday, December 26, at various process and mulch sites located across the Midlands. Running through the second week of January, participants are asked to honor the following guidelines: Remove all lights, tinsel and ornaments from the tree; remove the tree from the stand; drop off trees only—no wreaths, garlands or other greenery; and remove any string, wire or ties on the tree. The free mulch produced will be available to the public on a firstcome, first-served basis on Saturday, January 9, at a site location soon to be announced. For more information, including a complete list of drop-off site locations, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

The Fourth Annual Midlands Women's Fair

n Saturday, January 23, from 10 a.m. to 4 p.m., Touch of Magic Events is hosting its fourth annual Midlands Women’s Fair at the Columbia Metropolitan Convention Center, located at 1101 Lincoln Street. This free and popular event features more than 80 vendors with products, services and information for women. Other event highlights include free chair massages, a photo booth, makeovers, airbrush and henna tattoos, self-defense classes, health screenings and much more! In addition, Touch of Magic Events is currently accepting new sponsors and vendors. Cost: Free admission. To feature your business or organization at this event, email Info@ TouchOfMagicEvents.com. For more information, visit Eventbrite.com/e/midlandswomens-fair-tickets-69763082257?aff=ebdssbdestsearch.

ICRC Hosts Its Santa’s Market Craft Show

n Saturday, December 5, from 8:30 a.m. to 1 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-akind 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, décor 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.

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Take Action SC Student Ambassadors for Sustainability Program

re you a high school teacher or student group leader? If so, consider having your students sign up to participate in the Take Action SC Student Ambassadors for Sustainability Program. High school students will be mentored by University of South Carolina K-12 Outreach Students while planning and executing a sustainability proj-

ect at their own respective schools. The 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.

Live simply and share time, energy and material resources with those who are in need. ~Thich Nhat Hanh

For more information, visit TakeActionSC.org.

Give Yourself the Gift of Getting More Out of Life. Columbia’s only board-certified, integrative holistic doctor, Rachel E. Hall, wants to support and keep you well! She can help you: • Resolve chronic symptoms • Lose weight • Develop a strong immune system • Have more energy • Reduce the effects of stress You will receive specialty testing, a structured, personalized action plan, doctor-reviewed supplements, and support from your health coach. In your 60-minute initial consultation, Dr. Hall will listen to your health concerns and help you envision your health and prosperity. Mention this ad for $300 off your initial consultation. Limited consultations available. We guarantee your immune system will function better.

130 Suber Road, Ste. D, Columbia SC 29210 www.DrRachelHall.com Rachel E. Hall, MD

CALL TODAY! 803.796.1702 December 2020

The simple step of taking a daily multivitamin during pregnancy can reduce the risk of autism in newborns by 38 percent, report Chinese researchers that analyzed nine studies of 231,163 children, of which 4,459 were diagnosed with autism spectrum disorder. Another study from Kings College, London, of 1,555 obese, pregnant women, concluded that when they improved their diet and exercised, their children three years later had an average resting pulse rate of five beats per minute lower than the other children, a better glycemic response and slightly less obesity. Israeli research, published in the online journal Sleep, involving 116 men ages 21 to 59, found those that used smartphones and tablets in the evening and after bedtime had lower sperm quality with reduced counts and motility. Watching TV, another light-emitting source, during the evening also correlated with lower sperm concentration.

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Retain Muscle Mass with Vitamin C “Bulking up” evokes images of bodybuilders and possible steroid use, but new research shows that older people that simply eat lots of vitamin C-rich fruits and vegetables have greater skeletal muscle mass than those that don’t eat these foods. Researchers from the UK’s University of East Anglia collected data from more than 13,000 people between 42 and 82 years old and reported in The Journal of Nutrition that the highest amounts of vitamin C correlated with the greatest estimated skeletal muscle mass—an important finding, as people older than 50 typically lose half a percent of muscle fat each year, leading to frailty and a lower quality of life. Sixty percent of men in the study and 50 percent of women were not getting enough vitamin C from food or supplements. “We’re not talking about people needing megadoses. Eating a citrus fruit such as an orange each day and having a vegetable side to a meal will be sufficient for most people,” says study co-author Richard Hayhoe. 12

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Pile on the broccoli, Brussels sprouts and cabbage. In a study of 684 older Australian women published in the British Journal of Nutrition, researchers found those that ate more than 45 grams of cruciferous vegetables a day—about one-quarter cup of steamed broccoli or onehalf cup of raw cabbage—were 46 percent less likely to have calcium buildup in the aorta, the main vessel carrying blood from the heart into the body. Fatty calcium deposits in the aorta are a key marker of vascular disease linked to heart attacks and strokes. “One particular constituent found abundantly in cruciferous vegetables is vitamin K, which may be involved in inhibiting the calcification process that occurs in our blood vessels,” says lead author Lauren Blekkenhorst, of Edith Cowan University, in Perth.

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For a Healthy Baby, Take a Multivitamin, Exercise and Ditch the Devices

Eat Cruciferous Veggies for Cleaner Blood Vessels

Practice Yoga to Improve Atrial Fibrillation Yoga postures and breathing may significantly reduce episodes of atrial fibrillation, suggests a new study—good news for the one in 11 Americans that suffer from its anxiety-producing palpitations, racing pulses, dizziness and shortness of breath. In the study, which was presented to the European Society of Cardiology, 538 patients underwent 12 weeks without yoga and then 16 weeks of attending 30-minute yoga classes every other day. During the yoga period, their fibrillation episodes were halved, dropping on average to eight as compared to 15 in the non-yoga period. Average blood pressure was 11/6 millimeters of mercury lower after yoga training. The patients also reported improved moods and energy. “Our study suggests that yoga has wide-ranging physical and mental health benefits for patients with atrial fibrillation, and could be added on top of usual therapies,” says study author Naresh Sen, M.D., of Sunil Memorial Superspecialty Hospital, in Jaipur, India.

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health briefs

HOLIDAY

Gift Guide

Our healthy holiday gift guide will help you find the perfect gift!

December 2020

global briefs

Shining Example

kobu agency/Unsplash.com

WellExplorer App Can Warn of Toxic Drinking Water

The University of Pennsylvania School of Medicine has created WellExplorer, a new, interactive tool that allows residents and scientists to find out what toxins have been deposited in their drinking water as a result of hydraulic fracturing (fracking). Exposure to fracking fluid in drinking water has been shown to increase the risk of respiratory problems, premature births, congenital heart defects and other health problems. Different fracking sites use a diverse mix of chemical ingredients, and individuals and researchers are often uninformed about the exact health consequences of living near a particular well. People can view the closest fracking sites in their state, learn which chemicals are used at those sites and view their levels of toxicity by entering their zip code. WellExplorer can be obtained for free at WellExplorer.org or downloaded on Apple’s App store. A recent study published in the journal Database found that operators of wells in Alabama use a disproportionately high number of chemicals that target estrogen pathways, as do those in Illinois, Ohio and Pennsylvania in impacting testosterone pathways. The information found through WellExplorer might be particularly relevant for those that use private water wells.

The California nonprofit Arctic Ice Project is proposing to scatter a thin layer of reflective silica glass particles over parts of the Arctic in an effort to protect it from the sun and help ice to re-form. Engineer Leslie Field, an adjunct lecturer and chief technical officer at Stanford University, says they are trying to break a self-destructive feedback loop. An underrated feature of Arctic sea ice is the ability of its bright, white surface to reflect light. The frigid poles have acted for millennia as a massive umbrella that helps keep the planet cool and climate stable. Now much of that ice is rapidly melting. As temperatures rise, the reflective white ice dissolves into darker blue water that absorbs more of the sun’s energy instead of reflecting it into space. Warmer water accelerates melting, which means yet more absorption of heat, which drives further melting, in a cycle that is part of the reason why the Arctic is warming about twice as fast as the rest of the planet. In July, the ice cover was as low as it has ever been at the same time of year.

matt holmes/Unsplash.com

Tainted Taps

Saving Arctic Ice Using Glass Beads

Conscientious Director

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Amazon Climate Label Facilitates Greener Choices

Amazon is labeling approximately 25,000 products with a Climate Pledge Friendly (CPF) designation to meet a commitment to become carbon neutral by 2040. The selection includes grocery, household, fashion, beauty and personal electronics products, as well as from brands such as Seventh Generation and Burt’s Bees Baby. CPF products are clearly labeled in shopping results, have additional sustainability information on their product page and are featured in a dedicated section of the online store. The Seattle company, which currently delivers 10 billion items a year, has an enormous carbon footprint due to its commitment to speedy deliveries, transportation-related emissions and data centers. A paper in Environmental Science & Technology, published by the American Chemical Society, found that going to a physical store actually has a lower carbon footprint than shopping on Amazon because customers tend to buy fewer items at a time online. When they go to a store, they’re more likely to stock up and reduce the need for more trips. 14

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community spotlight

COLUMBIA WATER

Local Sustainability in Action! by Mimi Draft Season’s Greetings from Columbia Water Columbia Water is the drinking water, wastewater and stormwater utility owned and operated by the City of Columbia, South Carolina. Columbia Water operates 24 hours a day and seven days a week to maintain the city’s drinking water supply, collect and treat the city’s wastewater, design and oversee construction of many capital improvement projects, and monitor stormwater drainage and water quality throughout the City of Columbia. Trash the Poop Pet waste is one of the most common contaminants in municipal water supplies. When dog excrement is left on the ground, it washes away to water sources, like rivers or lakes, during storms. While some may believe that pet waste will decompose like fertilizer in a grassy area or sidewalk, dog waste can contain up to three times more pathogens than waste from other animals. In the City of Columbia, storm drains are not connected to the sewer system, and anything washed away from the ground in stormwater runoff has the potential to end up in drinking water sources, like the Broad River or Lake Murray. With the Trash the Poop campaign, residents of the Midlands are encouraged to pick up pet waste and put it in the trash. Learn more about the Trash the Poop campaign at TrashThePoop.com. Trash the Wipes and Trash the Grease One of the biggest issues in municipal wastewater treatment systems are fatbergs. A fatberg is a mass of waste materials that have hardened due to not breaking down in sewer lines. These obstructions typically contain “flushable” wipes that are sold in retail stores and residue from fats, oils and grease (FOG) poured into kitchen sinks and garbage disposals. In the winter, FOG may congeal and has the potential to burst pipes, amounting to costly damage in residential and commercial water systems. These breaks can also be an environmental nuisance and cause unnecessary contamination in municipal water systems. The City of Columbia spends an average of $1.5 million annually and 4,500 man

hours toward unclogging and vacuuming the wastewater collection system lines each year. With the Trash the Grease/ Trash the Wipes campaign, Columbia Water works to educate the public about the proper disposal of items in sewer lines. Here are tips to prevent sewer line clogs and breaks: • Pour unused cooking oils in a mason jar or can. Let the liquid cool, and throw the can or jar in the garbage. **Please note that cans or jars filled with food waste should not be sorted in the recycling container. • Scrape plates and dishes into the trash can instead of the garbage disposal. • Consider recycling large quantities of unused oil. Contact local solid waste departments for more information. • Put flushable wipes, baby wipes, makeup wipes, disinfectant wipes, feminine hygiene products, cotton balls, and other personal care items in the trash. • Report sanitary sewer overflows to local wastewater facilities. Learn more about cooking oil disposal at ColumbiaSCWater.net/fog. My Columbia SC App City of Columbia customers are encouraged to download the My Columbia SC app on any Android or Apple device. This free and easy app is a one-stop shop that allows customers to request work orders, report concerns, view City of Columbia maps, search City of Columbia job vacancies, and get answers to frequently asked questions from the City of Columbia Customer Care Team. Please note, the app is not to be used in the case of an emergency. Learn more about Columbia Water and its community programming at ColumbiaSCWater.net. Be sure to follow @ ColumbiaSCWater on Facebook, Twitter and Instagram for information about events and the latest water news. See ads, pages 5 and 7.

December 2020

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healthy kids

REINVENT THE HOLIDAYS More Meaning, Less Stuff

dglimages/AdobeStock.com

by Ronica O’Hara

ike many parents, Alicia Hough, a corporate wellness expert in New York, used to go overboard plying her kids with gifts at Christmas. “I was always busy with work, which is why I thought that buying my children the latest or most trending toy in the market will make up for the time I’ve lost,” she recalls. “As kids, they indeed get excited with material gifts, but that joy is just temporary, and that’s what I realized throughout this pandemic. In the end, it’s the relationship with people you value that matters, and

not these material things or celebrations.” Hough, who considers the pandemic a turning point, is not alone. In this turbulent year, holiday celebrations will likely be smaller, quieter and less opulent for many families. Yet the crisis has also set the stage for families “to create a holiday that is more in keeping with their values, finding deeper connection and meaning with less rushing around and spending less money,” says Laura Markham, a clinical psychologist and author of Peaceful Parent, Happy Kids.

Besides passing up traveling and parties for cozy pajama times, many families are seriously rethinking their gift-giving habits. Although presents are a beloved part of Christmas, Hanukkah and Kwanzaa celebrations, many families have come to wonder how the shopping and spending has gotten so out of hand. According to Investopedia, in 2019, the average American spent $942 on holiday gifts, a figure that has steadily mounted in the last decade to total $1 trillion. An estimated $16 billion worth of those gifts are unappreciated and tossed aside, reports Moneyish. This pandemic season offers “a chance to reset expectations if festive gift-giving has become excessive in recent years,” says Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy. “Perhaps most important is to have a conversation with children about buying less stuff and avoiding waste,” she adds. “They may have their own ideas about how to reduce waste and relish the challenge of thinking about what they really want.”

Getting Creative For Evan Porter, of Milton, Georgia, a parenting writer at DadFixesEverything.com, “Less clutter and fewer gifts are something we’ve been working toward anyway.” This year, he and his wife plan to drastically pare down their kids’ gifts, possibly using this formula: “Something to read, something to wear, something you want and something you need.” Instead of presents under a tree, Dawna Campbell, of Bigfork, Montana, founder of ThetaHeartHealing. com, will give her kids an unplugged (and coronavirus-compliant) nature retreat where they can investigate the natural environment, work with animals and journal about how to make the world a better place. For parents that want to embrace

December 2020

Instilling the Giving Spirit in Kids

hildren love getting gifts, but they also love the feeling of giving them, and the holidays are an optimal time to encourage this natural human impulse. Giving helps build their empathy and compassion muscles, which in turn makes for happier, more fulfilled lives, studies show. Bridging the hug gap. With grandparents, aunts, uncles, cousins and family friends less likely to be sitting around the table this year, having kids open those presents when the loved ones are on the other side of the Zoom or FaceTime screen can help ease the pain of the time apart. Or children can put together a love package for them that includes drawings and notes to be opened on the other end of a livestream virtual gathering.

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Care for the community. “So many families have been devastated by COVID-19 and fires this year. And many of us have become aware of the cost of institutional racism to families of color,” says psychologist Laura Markham, author of Peaceful Parent, Happy Kids. “Why not discuss and decide on a family gift to make the world a better place? You could decide how much you would normally have spent on presents and give some portion of that away to help people who are struggling or support a cause that is important to you.” Simple steps like giving neighbors homemade cookies or candies tied with ribbons can also do much to lift holiday spirits. With her kids, Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy, makes up a batch of mince pie to share. “We might be wearing masks, along with Santa hats, and leaving the holiday treats on doorsteps instead of going in our neighbors’ homes this year, but we can still share holiday cheer,” she says. Alexandra Fung, CEO of the parent networking site UpParent.com, says her family in Chicago will provide gift boxes for families in need through their church or a local nonprofit and may work together to make blankets for traumatized and ill children using patterns supplied by the nonprofit Project Linus. We are the world. Another approach is to give children a small sum to donate, perhaps $10 or $20, and encourage them to find a cause they care about in town or by researching online—from putting money in a Salvation Army Christmas kettle to saving rainforest animals. Or encourage them to find a humanitarian or environmental project to focus on over the holidays. At UpParent.com, kids can find 11 ways to help others around the world without leaving the house, like turning old jeans into shoes to help Ugandan children fight parasites or helping to track animals in the wild. The National Environmental Education Foundation at NeefUSA.org lists dozens of at-home projects for kids, such as doing a home-energy audit, creating a compost pile and helping to identify wildlife caught on camera for a digital database.

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creativity, low costs and sustainability this holiday season, Kempton suggests the following gift-giving ideas: n Build anticipation with a treasure hunt or by opening presents over a period of time. n Incorporate a sense of wonderment with a wooden magic set or a storybook written by either or both parents that stars the child. n Surprise the children by transforming a room in the house into a winter wonderland or turning the garden shed into Santa’s grotto. n Offer a parent’s time, skills and attention in the form of promissory notes or a small token that indicates a future shared experience, such as a jar of homemade marshmallows tied with a label promising a family camping trip. n Give children items that they can use or eat that are handmade by the parents. n Invoke a sense of nostalgia that prompts family storytelling, such as a jigsaw that summons memories of putting together a puzzle with a grandfather 50 years ago. n Celebrate environmental stewardship by planting and growing a Christmas tree or Hanukkah bush.

Gentle Self-Care for Parents It’s been a long, hard year for many parents, and working to make the holidays special for the children may add another layer of stress and anxiety. That’s why it’s key to acknowledge any sadness one is experiencing. “Feelings of melancholy are a reality for many people over the holidays, and this year it is likely to affect more of us than usual, given how so many of us have lost someone or something this year,” says Beth Kempton, author of Calm Christmas and a Happy New Year: A Little Book of Festive Joy. “It is vital to acknowledge these feelings and accommodate them, whilst also making space for joy. This comes down to talking about it, letting people know what you need or asking what they need and being prepared for the emotions to rise to the surface in the middle of things.” She suggests “putting some slack in your schedule, taking extra care of your health, reaching out for support and giving yourself permission to do things differently this year.”

Even gift wrapping can become a fun and eco-smart family game by challenging everyone to creatively repurpose everything from old maps and fabrics to magazines and paper bags, perhaps decorated with artwork and nature finds. If every American family wrapped just three presents in re-used materials, it would save enough paper to cover 45,000 football fields, estimates the Centers for Disease Control and Prevention. However they are wrapped, gifts demonstrate in these unprecedented times that deep joy comes not from acquiring new stuff, but from caring for and giving to each other—especially our children. “In the end, the most precious gift parents can give their children this holiday is their attention, infused with a little bit of festive magic,” says Kempton. Ronica O’Hara, a Denver-based health writer, can be reached at OHaraRonica@ gmail.com. December 2020

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conscious eating

The Gift of Yum Homemade Treats Spark Holiday Cheer by April Thompson

ift-givers seeking memorable presents while avoiding holiday shopping stress need look no further than the kitchen. Edible homemade gifts make special, welcome treats, help slow down the shopping frenzy of the season and increase creativity in the kitchen. While 79 percent of recipients return some holiday gifts every year, food and handmade items rank in the top 10 treasured gifts, according to Survey Monkey research. Mackenzie Burgess, a Fort Collins, Colorado, dietitian and recipe developer at Cheerful Choices, encourages holiday gift-givers to think beyond the Christmas cookie. One of her go-to holiday gifts, a lentil and brown rice dry soup mix, features colorful dry ingredients layered in a Mason jar and the recipe attached with a pretty ribbon. “This shelf-stable dry soup mix is the perfect, plant-based meal to make on a chilly night, and makes for a unique, affordable and thoughtful gift,” says Burgess, adding that the Mason jars can be repurposed. For a sweet but healthy treat, Burgess offers freezer-friendly energy bites, which can be made in large quantities in advance and frozen or refrigerated, then popped into jars at gift time. These gluten-free, vegan treats can be made with common pantry items, including a base of oats, nut butter and a sweetener like honey or agave, as well as “fixings” such as shredded coconut, dried cranberries or goji berries, chopped nuts, or chia or flax seeds to boost the flavor and nutrition. Natural food coloring can also be 20

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added to foster a more festive look. To give a gift a “wow” factor, blogger Shelley Fulton, in Hudson, Ohio, recommends making a themed basket that may include a mix of homemade and purchased items. “You can take your signature spice rub or that homemade soup mix everyone raves about and expand into a gift basket with other products that support the theme, like barbecue tools for the spice rub or a kettle with cute soup bowls and a new ladle for the soup mix,” says Fulton, the creator of Two Healthy Kitchens. For the dog lovers on a holiday list, Fulton suggests making homemade sweet potato dog biscuits, which can be bundled in a dog bed with other canine comforts. Stephanie Hafferty, author of The Creative Kitchen: Seasonal Plant Based Recipes for Meals, Drinks, Garden and Self Care, suggests handcrafted items like infused vinegars, herb salts, herbal tea blends or spice mixes for foodies on the holiday gift list. Infused concoctions can be easily made by steeping a light vinegar like champagne or cider with rosemary, thyme or other perennial herbs, along with a spiraled citrus peel, for two weeks before gifting. “Infused vinegars look so lovely and go with so many winter dishes. They also have the advantage of being antiviral and having the shelf life of a few years,” says Hafferty. Herb-infused olive oils make another gorgeous foodie gift, but Hafferty warns of botulism risk if the herbs are not completely dried beforehand and fully submerged in the oil. “Make this one closer to the time you plan to give it and include instructions to use within a few weeks,” recommends the Somerset, England, author. Unusual spice mixes are another favorite gift of Hafferty’s, which can encourage home cooks to get creative. “Ras el Hanout is a versatile Moroccan spice blend that elevates dishes to another dimension. You can upcycle an old tin and decorate it with images of Moroccan tiles and add a homemade booklet with recipe ideas,” she says. For a hostess gift that will be eaten immediately, Fulton loves making fruit

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kabob bouquets, made festive by using red and green fruits like strawberries and kiwi cut into holiday-themed shapes like stars and bells. “This is a fun one to make with kiddos,” adds the blogger. If concerned about preparing food items for someone due to COVID-19, Fulton suggests assembling a countertop herb garden or a handmade book of favorite recipes, with a promise to cook together soon. The spirit that goes into holiday gift-making matters as much as the end product. Making thoughtful presents for loved ones is a great time to reflect upon our blessings, especially those that have blessed our lives this year. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Holiday Gift-Giving Recipes ½ tsp ground black pepper 2 large vegetable bouillon cubes (1 cube should be equivalent to 1 Tbsp of granulated bouillon) 8 cups water Optional: 1 medium yellow onion, diced 1 Tbsp canola oil 1 can (14.5 oz) diced tomatoes, no salt added Optional: Sauté onion in oil in a large stock pot over high heat for 3 minutes. Add can of diced tomatoes.

Lentil Brown Rice Soup

photo by Mackenzie Burgess, RDN

yield: 6 servings

If presenting the soup mix as a gift, layer dry ingredients in a Mason jar and print recipe to attach to the jar. 1 cup green or brown lentils ½ cup uncooked brown rice ½ cup green split peas 1 Tbsp Italian seasoning 1 Tbsp dried parsley 1 Tbsp garlic powder

Add dry soup ingredients and 8 cups of water to the same large stock pot (unless starting with this step). Bring the mixture to a boil over high heat. Lower the heat and simmer for 40 minutes, covered with a lid. Taste and adjust seasonings if necessary. Serve with crusty bread and parmesan cheese, if desired. Store any leftovers in the fridge for up to 4 days or freeze for up to 4 months. Recipe from Mackenzie Burgess, Cheerful Choices. December 2020

Christmas Cocoa Crunch Bark yield: 30 pieces

½ cup 100% cocoa powder, unsweetened ½ cup coconut oil, melted 2 Tbsp raw quinoa 2 Tbsp maple syrup ¼ tsp stevia ¼ cup dried cranberries ¼ cup pistachios, roughly chopped 2 Tbsp candied orange, diced in small pieces ½ tsp pink Himalayan salt 2 Tbsp white chocolate, melted (optional)

Freeze for 1 hour. Break into pieces and enjoy. Store leftovers in freezer for up to 3 months.

photo by Mackenzie Burgess, RDN

Recipe from Mackenzie Burgess, Cheerful Choices.

Toast raw quinoa over medium-high heat until slightly browned with a nutty aroma. In a small bowl, mix together cocoa powder and melted coconut oil. Stir in toasted quinoa, maple syrup and stevia. Pour mixture onto a plate or sheet pan lined with parchment paper or wax paper. Sprinkle pistachios, dried cranberries, candied oranges and salt over the melted chocolate mixture. Drizzle white chocolate over the top and use a toothpick to create swirl effect if desired.

Ras el Hanout Spice Mix

photo by Stephanie Hafferty

This is lovely sprinkled onto roasting vegetables or added to falafel mixes, soups, stews and tagines.

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1 tsp cumin seeds 1 tsp ground ginger 1 tsp coriander seeds 1 tsp ground nutmeg 1 tsp turmeric 1 tsp fennel seeds 2 tsp cinnamon or 1 cinnamon stick, ground 1 tsp smoked paprika or red pepper flakes 1 tsp black peppercorns

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1 tsp cayenne (optional for spicier version) 5 star anise ½ tsp ground cloves Seeds from 10 cardamom pods 1 tsp dried rose petals Dry roast the cumin, coriander, peppercorns, fennel and star anise in a cast-iron skillet until lightly toasted. This takes a minute or two and smells gorgeous. Cool and mix with the other ingredients, grinding in a pestle and mortar or spice blender until the mixture resembles a fine powder. Store in a glass-lidded container. This spicy mix is good for up to six months.

Energy Bites yield: 12 large bites or 24 small bites

These energy bites are the perfect snack to grab and go. They’re completely customizable and take 5 minutes or less to make. It’s easy to create festive, colored bites for the holidays. Simply add one-quarter cup of oats into a bowl with 15-30 drops of food coloring and give it a stir. Then, simply roll your finished balls in the food-colored oats.

Store in the fridge until ready to eat or pack into a jar for a gift. Store any leftovers in fridge for up to 1 week or the freezer for up to 3 months.

1 cup rolled oats or quick oats ½ cup add-ins (dried fruit, chocolate chips, shredded coconut, chia seeds, ground flaxseed, chopped nuts or a mixture) ½ cup nut or seed butter (peanut butter, almond butter, cashew butter, sun butter) 1 Tbsp liquid (plant-based milk, dairy milk, water, coconut oil) 2-3 Tbsp honey or maple syrup

photo by Stephanie Hafferty

Add oats, add-ins, nut or seed butter, and liquid to a large bowl. Stir to combine. Mixture should be slightly sticky, but still crumbly. Add in honey or maple syrup, 1 tablespoon at a time, to reach desired sweetness. Stir until mixture starts to come together in a sticky ball. If the mixture is still too dry, add in 1-2 more tablespoons of liquid. Place bowl in the freezer for at least 30 minutes to chill, then roll mixture into balls using hands.

Rosemary-Infused Vinegar This fragrant, versatile vinegar makes a delightful holiday gift that can be enjoyed for months. Rosemary vinegar is delicious in salad dressings, sprinkled on vegetables (it is especially good on Brussels sprouts, cabbage and other brassicas) or added to sauces and homemade mayonnaise. It is also an excellent natural cleaner. Fresh sprigs rosemary Light vinegar (organic apple cider vinegar or white wine vinegar) Clean bottles Labels Wash the bottles and lids until they sparkle and then dry them thoroughly. Shake the rosemary sprigs to dislodge any dirt or insects if taken from the garden, then rinse and air dry.

photo by Stephanie Hafferty

Cut the rosemary so that it is two inches shorter than the bottle. This is so that all of the herb will be submerged in the vinegar. Place two sprigs of rosemary into each bottle. Cover with vinegar until the bottle is almost full and replace the lid. Label creatively; a small sprig of dried rosemary tied to the outside of the bottle is a nice touch. The vinegar will store for a long time in the refrigerator. When using in the kitchen, the level of vinegar will fall below the sprigs. When this happens, remove the rosemary—the vinegar will still taste of the herb. Use up any vinegar past its best as a bathroom cleaner. Recipes courtesy of Stephanie Hafferty.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. December 2020

Image Courtesy of Josh Pridgen

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green living

PAY WHERE WE PLAY Boosting the Hometown Economy by Sandra Yeyati

message we hear throughout the year, but especially during the holidays, is, “Buy local.” The idea is to purchase from locally owned and operated businesses. Facing competition from big chains like Walmart or internet companies like Amazon, they need our support. But it’s not just a nice thing to do; consumers that buy local help build robust hometown economies with a long list of impressive benefits. “About three dozen studies have found that two to four times more money stays in the economy for every dollar spent in a locally owned business rather than a nonlocal one,” says economist Michael Shuman, author of The Small-Mart Revolution, Put Your Money Where Your Life Is and The Local Economy Solution. “What’s more, the community enjoys a multiplier effect, generating two to four times more job opportunities, two to four times more income and two to four times greater tax collections. If your interest is in reducing poverty and raising social equality, locally owned businesses are your ticket to doing so.” According to Shuman, cities that rely on just one or two large companies to drive their economies are far less self-reliant and less resilient than towns that support a diversified base of smaller, locally owned businesses. “The more you have control over your economy, the less likely you’re going to be hurt if one big company splits for Mexico,” he explains. Cities that have many thriving local businesses enjoy other benefits, too. “We know from political science studies that they have higher rates of voting participation and vol24

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unteering,” Shuman says. “Sociology studies show lower crime and greater degrees of social organization and civil society. Health studies reveal that local business communities replace a lot of unhealthy, imported food with healthier, fresher, less-packaged food that lowers rates of diabetes and obesity. Unique local businesses attract tourists. And because they shorten the lines of distribution and supply, we know they bring down carbon footprint.” Phoenix business leader Kimber Lanning, who opened a record store in 1987 and an art gallery in 1999, has witnessed firsthand the transformative power of local commerce. “Doing business with people we know heightens our connection to place, and when we care about place, we’re more likely to vote, volunteer and give charitably.” In 2003, Lanning founded the nonprofit Local First Arizona (LFA) to help local businesses thrive and eventually eliminate city, state and federal subsidies that multinational companies were receiving. “Big chains move in, claiming they’re going to drive so much sales tax revenue that the city should pay them to be there,” she explains. “Cabela’s [the outfitter chain] got a $68 million subsidy from Glendale to open one retail location. These sweetheart deals extract money out of the community that could have been spent on parks, libraries and fire departments, but instead goes to shareholders living elsewhere.” Responding to political pressure by LFA and others, Arizona passed a law banning these subsidies five years ago—a major victory—leveling the playing field for smaller businesses, according to Lanning. As the author of 13 destination guidebooks, Florida-based travel journalist Karen T. Bartlett helps people discover the often-hidden flavors and experiences unique to their own region, meeting neighbors and supporting the local economy along the way. “From kayak adventures and foodie tours to community theater productions and galleries featuring local artists, fun and meaningful ways to enjoy the distinctive offerings of home abound,” she says. “Think local first,” Lanning says. “Spend your money with people you know in your

community—from haircuts to oil changes. Use a local pharmacy. Go to the farmers’ market and move your money to community banks and credit unions.” “For people to get excited about the purchase of a five-dollar hammer and not pay attention to where they have their mortgage is utterly irrational. Rank [in] order your business expenditures, which starts with your home, then probably goes to your car and then health care, and think about ways of localizing those things, rather than every grocery item,” Shuman advises. “Usually, you find cheaper, better-quality goods and services, or at the very least, comparable options,” he says, adding that even if a purchase is slightly more expensive or a bit less convenient, favoring the neighborhood vendor is always going to benefit the local economy. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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December 2020

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Tapping into Contentment

Mind-Body Fitness How Mindfulness Benefits Workouts

by Marlaina Donato

hen mindfulness approaches are applied to fitness training—which can be as simple as breathing consciously and tuning into subtle body sensations— the results can be fewer injuries, improved immunity, a lowered stress response, a brighter mood and a deeper commitment to staying fit. Being in the present moment can also spark enjoyment. Research shows that mindfulness training can also significantly raise self-esteem, and women that cultivate meditative self-compassion experience a boost in acceptance of and satisfaction with their bodies. “In nature, the bigger the eye of the storm, the more powerful the winds, suggesting that our workout potential and enjoyment is dependent not on how hard we push, but how calm and self-aware we can be,” says John Douillard, DC, author of Body, Mind, and Sport and the founder of LifeSpa, in Boulder, Colorado. “Slowing down and being aware of the body allows the mind to attend to muscles, which can increase blood supply, lymph drainage and replace a potentially damaging fight-or-flight response during a workout with a rejuvenating parasympathetic response.” 26

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Mindful fitness instructor Ellen Barrett, in Washington Depot, Connecticut, offers clients a full-body experience with a fusion of movement forms and weight training. “We think mindfulness is some sort of yoga thing, but everything can become mindful. Jumping jacks and biceps curls can be mindful. It’s not the movement, but the awareness behind the movement. Mindfulness is about being present.” Adding in balance training, tai chi and Pilates, and swapping a bit less time on the treadmill for a few moments of meditation or visualizing positive results can go a long way, say fitness experts. Debbie Rosas, founder and co-creator of Nia—a bodymind conditioning program anchored in martial arts and modern dance—underscores the importance of listening to cues. “Notice any areas that feel tight, blocked, rigid and bound. This wisdom through felt sense and awareness will immediately alert you to stop, adjust and slow down.” The Portland-based co-author of The Nia Technique points to the fun factor. “I believe that when you stop exercising and start moving, anything you do can bring you enjoyment. Do things that leave you feeling successful and motivated to do them again.”

Breath as a Compass Practicing conscious breathing fortifies the positive impact of exercise and can prevent injuries like hernias that can arise when the breath is held during heavy lifting. “One of the most powerful tools for mindfulness during a workout is following your breath. Mindfulness is the key, but it’s hard to be mindful when you’re breathing 26,000 times a day into the upper chest, activating a fight-or-flight response,” says Douillard. Breathing through the nose instead of the mouth during exercise bolsters mindfulness, and as Douillard has demonstrated in studies, causes brain waves to shift from stressed beta waves to a meditative alpha state. “It takes longer to fully inhale

and exhale during nose breathing, which creates a baseline of calm,” she says. “Don’t rush. Be aware of the body breathing and feel each muscle contracting and relaxing with each rep and stretch.” Chicago-based fitness expert Stephanie Mansour, host of the PBS weekly Step it Up with Steph show, concurs. “Sync your breath with your movement. Mindfully transition from exercise to exercise.” Mansour also suggests working out next to a mirror to improve alignment and avoiding the distraction that can come with having a workout buddy. “Another trick to improve form is to put on headphones and zone out by listening to white noise so that you have no distraction,” she says. Exercising with deep body-presence is something we do for ourselves. “If you’re really paying attention, you can steer yourself towards invigoration and away from irritation. The body is always providing feedback, but we’re often too ‘out of body’ to notice. Giving full attention to your body is a big gift of self-love,” says Barrett. “Breathe. Move. Be free,” adds Mansour. “This is your dedicated ‘me’ time and you can use it to feel good about yourself.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

More Helpful Tips Body scan from Ellen Barrett: Establish a body scan ritual before working out. Either sitting or standing, close your eyes and take a second or two to focus on each part of the body with your mind’s eye. Start with the feet and then move up to the ankles, legs, spine, etc. Nasal breathing from John Douillard: Establish a comfortable, slow, nasal breathing rhythm in the beginning of your workout and try to maintain that throughout your practice. Give it time. It will take about three weeks of nose breathing practice to begin to run at the same pace or lift the same weight as you did before as a fight-or-flight mouth breather. To begin: Breathe deeply in and out through the nose with each rep on the weight machine and lengthen your nasal breathing during cardio [workouts]. As soon as your nasal breath rhythm begins to speed up or you have to open your mouth to breathe, slow down and reestablish a comfortable rhythm of nasal breathing again. Once the mindful calm has been reset, begin to increase your intensity, letting the nose breathing set the pace. Breathing tip from Stephanie Mansour: Inhale on the easier movement and exhale on the more challenging movement. For example, inhale as you bend down into a squat and exhale as you press up to standing. Pull your belly button in toward your spine in all workouts. Engage your core whether you’re working your legs, arms, back or chest. Workout advice from Debbie Rosas: Do some research if you are new to working out. Go online and look for a teacher you feel aligned with in philosophy and workout approach. Build slowly. Exercise teachers are trained to inspire you. Their inspiration can push you. Always do less than what you see and build when your body says, “I am ready for more. Let’s move faster and in a larger range of motion.”

December 2020

healing ways

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Breathing into Self-Expression

SING TO HEAL

Using the Voice to Uplift Mind and Body by Marlaina Donato

ccording to growing research, singing along to a favorite musical or joining a local choir can be good for our health. From college students to patients with Parkinson’s disease, everyone can benefit, regardless of talent. Singing naturally fosters endorphins, amps up immunity levels and lowers the stress hormone cortisol. A study by the UK University of East Anglia published in 2017 in The BMJ’s Medical Humanities shows that group singing—along with the positivity of social interaction— supports and improves mental health in people with depression and anxiety. Singing for the Brain, a program created by The Alzheimer’s Society, has been shown to improve memory, mood and the ability to socialize for people with dementia. “I feel singing can be significant to mental well-being and healing from an injury or cancer, while in recovery from substance abuse, or to help cope with trauma. Additional benefits may include pain management,” says Tamera Anderson-Hanna, a licensed mental health counselor and the owner of Wellness, Therapy & Yoga, in Miami. 28

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“When we sing, we dive straight into a conscious bodily experience that brings us into immediate connection with our bodies. Singing, especially repetitive singing where we can start to regulate a breath cycle and elongate it, gets us deeply oxygenated,” says Daisy Press, a professional singer and vocal teacher in New York City. There’s no right or wrong way to reap the benefits of music. A few years into her professional career, Press took a group lesson with a North Indian raga teacher and experienced a deep inner shift. “I was allowed to enjoy the feeling of singing that one note and my mind turned off. I felt the intonation itself in my body—in waves, shapes and colors. Intonation itself became a real living energy that felt essentially good, restorative and healing.” Lea Longo, a Montreal-based meditation mindfulness coach and musician, concurs. “Singing has been my way to relax, not only my mind, but my body, as well. It uses the breath, a vital tool for health. It’s my go-to place to feel better. I just sing when I need a boost, and it works for me.”

Resonance, Mantra and Humming “The voice can be considered a healing tool for the fact that it is directly related to resonance in the body,” explains Longo. “We can think of our voice as a tuning fork to ‘tune’ ourselves and use it as a way to heal internally through the vibrations and sounds we produce.” Using sound is a subtle energy therapy that can help heal emotional or physical distress, he says. Mantra, the recitation of specific words or traditionally sacred chants, is not a religion, but simply a method to quell mental chatter. “Mantras are vibrational tools that can be practiced by any faith or spiritual practice.” In her work, Anderson-Hanna makes the mantra personal. “I often teach individuals how to create their own mantra and how to challenge their thinking using positive affirmations. The mantra I teach

is most often a personal reflection of ‘I am’ statements they can aspire to, versus negative or defeating thoughts.” Humming, another way to open the voice for healing, is the least intimidating for many people, but packs a powerful punch. “Out of all the many healing sounds I’ve worked with, I find that humming is the most effective because it is so inclusive—everyone can hum. Physiologically, humming reduces heart rate, respiration and blood pressure. Many different beneficial hormones and chemicals are released, including endorphins, oxytocin, melatonin and nitric oxide,” says Jonathan Goldman, co-author of The Humming Effect and director of the Sound Healers Association, in Boulder, Colorado. “The importance of nitric oxide is coming more into light since it is a vasodilator and has anti-viral qualities.” In addition, humming stimulates the vagus nerve, which reduces inflammation and enhances immunity. Whether we sing children to sleep at night or learn to sing jazz, using our voices can be good medicine. Goldman reminds us, “There are so many different ways that sound can positively shift and change us.”

Marlaina Donato is a recording artist and author. Connect at AutumnEmbersMusic.com.

Starting Off Singing

Humming and Singing Tips to Try From Tamera Anderson-Hanna, an Uplifting Playlist: “I encourage my clients if they need to boost their mood to create a happy and uplifting playlist to sing or listen to—the same advice I used for myself when healing from breast cancer and experiencing setbacks.” From Jonathan Goldman, Conscious Humming: “Find a place where you will not be disturbed. Begin by taking some nice deep breaths in and out. Choose a purpose or intention. Do you want to assist with a headache? Do you want to reduce your stress? Do you want to send this sound to a specific part of your body? Hum a tone on one note that is comfortable. Do this at least five times so that you can become aware of how the hum is resonating in your head or body, and then hum for five minutes, if possible. Be in a place of silence for at least a minute or more after you have created the hum and be aware of what you experience. Note: Because the hum has so many powerful effects, people often become lightheaded (and very relaxed) when they practice conscious humming.” From Lea Longo, Mantra Tips: “If you have never used or chanted a mantra before, I would recommend starting with the universal mantra Aum or Om. It is simple and easy to pronounce. Start with five minutes a day for 30 days and increase the time as you feel fit. As you get more comfortable with the sound of your voice, you will develop a practice and habit. The shower is a great place to start to overcome self-consciousness.”

December 2020

natural pet

HOLIDAY TREATS FOR PETS

Beware of These Troublemakers n Caffeinated products. Gary Richter, a holistic veterinarian in Oakland, California, and author of The Ultimate Pet Health Guide, suggests keeping caffeinated drinks and food away from pets. Caffeine contains stimulants called methylxanthines, and pets are much more sensitive to the effects of these substances than humans are. Ingesting even a small amount can make dogs vulnerable to caffeine poisoning, which can cause hyperactivity, panting, elevated heart rate, tremors, seizures and collapse. Seek immediate veterinary care for treatment if these symptoms develop in a dog.

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by Tonya Wilhelm

ooking for our pets is a great way to ensure they are eating wholesome, nutritional foods. It’s also a fun way to customize a pet treat recipe to meet specific dietary needs. These three festive holiday treats will have a dog woofing for more and a cat purring for seconds. Choose organic, locally sourced ingredients whenever possible. Pumpkins and apples are always at the top of the culinary list for holiday treats. Not only are these two foods safe for pets, they offer health benefits. Both are packed with fiber, which helps dogs feel fuller. It’s also good for digestive and colon health and can yield firmer stool. For the kitty friends, that fiber also helps move hairballs along. In addition, apples contain phytonutrients and flavonoids like quercetin, which are helpful in treating allergies. The chia seeds in this pet pie not only help firm up the pie, but are packed with nutrients that naturally boost energy. Chia seeds are high in omega-3 fatty acids and are a great source of antioxidants. They also contain minerals, fiber, calcium, protein and vitamins A, B, D and E. Cinnamon and ginger are wonderful spices to use in pet holiday treats. Both of these warming spices improve digestion and soothe the stomach lining. Select Ceylon cinnamon, not cassia cinnamon, because the latter contains higher amounts of coumarin, which can harm the liver and increase the risk of cancer. Ginger may act as a blood thinner, so don’t use it if a dog is going to have surgery or is pregnant. It may also lower blood pressure and blood sugar, so if a dog has heart issues or diabetes, talk to a vet. When in doubt, leave it out. 30

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n Artificial sweeteners. San Diego veterinarian Madison Rose says artificial sweeteners such as xylitol can cause a massive insulin release, leading to acute and profound hypoglycemia, or low-blood sugar, and hypokalemia, or low potassium levels. Marked by lethargy, ataxia, collapse, twitching or seizures, ingestion requires immediate veterinary care. n Raw, yeasty bread dough. This will expand when ingested, potentially causing a deadly twisting of the stomach. n Raisins and grapes. Common in holiday recipes, in large quantities, these can cause kidney failure in dogs. n Nutmeg. A toxin for pets. n Cooked bones. Not only are these choking hazards, they can pose a serious threat to the digestive tract.

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Homemade Recipes They Will Love

Pumpkin Apple Pie yield: depends on size of molds

1 can (15 oz) pure pumpkin 2 apples 5 eggs 1 cup goat’s milk 2 Tbsp chia seeds 1 tsp Ceylon cinnamon 1 tsp ginger Remove and discard the apple core and seeds. Place all ingredients in a mixer and blend. Then set it aside for 10 minutes to allow the chia seeds to begin to expand. Preheat oven to 350° F. Pour batter into preferred baking dishes, either for a large pie or small, bite-sized muffins.

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Bake approximately 15 minutes for small muffins or 40-60 minutes for a full-sized pie. Allow the pie to fully cool and set up before slicing and serving. Serve as a special treat to pets. Portion the remaining pie into serving sizes and freeze for later.

Eggnog for Pets Raw eggs can be a healthy addition to any fresh pet diet, assuming the animal doesn’t have an egg allergy. Cow’s milk isn’t the healthiest option for dogs and cats because they don’t tolerate its high level of alpha-s1-casein protein. Goat’s milk is a healthier option because it contains extremely low to no amounts of this protein, allowing better absorption of the nutrients.

THE NEIGHBORHOOD’S HEALTHIEST LAWN®

4 eggs 2 cups goat’s milk 1 tsp Ceylon cinnamon Blend all the ingredients. Either place a few tablespoons in the pet’s dish as a special treat or drizzle over the food. Alternatively, place a silicone ice cube mold on a cookie sheet for support. The smaller the cavities, the better. Take the remaining eggnog, pour into the molds and place in the freezer. Once frozen, pop out the treats and store them in a glass container in the freezer. Try serving one frozen treat to each pet every few days.

Turkey Meatballs Making treats for cats can be tricky. The best bet is to head to the meat department. Even the most finicky of kitties will gobble up this healthy treat. 1 lb ground turkey 2 eggs ½ Tbsp dried peppermint Preheat oven to 350° F. Mix all the ingredients in a large mixing bowl until well-blended. Form into tablespoon balls using your hand or scooper and place on a lined or ceramic cookie sheet. Bake for 20 minutes until meatballs are set (they will be extra eggy). Carefully remove and place on a cooling rack. Serve as a special treat. Place treats in a glass container and refrigerate for up to three days or freeze until ready to serve. Thaw completely before serving. Tonya Wilhelm is a professional dog trainer, spreading the word about positive methods of preventing and managing behavioral issues with a holistic approach. For more information, visit RaisingYourPetsNaturally.com. December 2020

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Columbia Edition

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wise words

Matt Kahn on Transforming the Planet With Love by Sandra Yeyati

uthor of bestsellers Whatever Arises, Love That and The Universe Always Has a Plan, as well as The Healing Mantra Card Deck, Matt Kahn is a spiritual teacher and empathic healer with a global audience, guiding seekers through in-person events and popular YouTube videos.

What are mantras and how do we use them? They’re a declaration of our deepest wisdom, highest ideals and most authentic aspirations that we sound into existence as a way of asking the universe for help to embody our next highest level of consciousness. It’s an intention of the person I’m going to become and a request of healing energy from the universe, saying, “Please help me become more of what I declare through my words.” A mantra uses the sound of our voice as vibrational medicine to bring what’s within us out into the open for the purpose of not only transforming our personal circumstances, but improving the quality of the world. When you say a mantra, it’s embedded in your subconscious mind, which is like a new piece of clothing in your closet. A bunch of other clothes may push it to the background, but the moment you need to wear that article of clothing, it’s going to stick out of the closet and get your attention.

What mantra is resonating for 2021? No matter what, love always makes it right in the end. If you know that everything is made right by an infinitely wise, loving source, it relaxes you into being open to the journey and allowing yourself to be as aligned as possible to whatever life brings. 34

Columbia Edition

What lessons can we learn from turbulent times? A big lesson is that desire is not a requirement for happiness. The things that most people desire for comfort or stability have been displaced, whether we’re talking about COVID-19 or the wildfires, for example. But happiness is how content and whole we are with ourselves; the constant needing of things pulls us out of happiness. Perhaps we can discover that just being who we were born to be is what we’ve always desired. No matter how dark the world seems or how insurmountable the odds appear, this is part of a grand transformation of the planet. We love ourselves to remain safe throughout each step along the way, and we offer kindness, compassion and forgiveness to anyone around us, knowing that anyone acting out of character is just acting from a level of unprocessed pain. We love ourselves as a way of uplifting the planet, and we bless others as a way of helping to further the evolution of humanity. As we learn to be inner light workers and

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healers, we learn to find complete alignment with spirit no matter how the world ebbs and flows.

What’s the difference between our personal spiritual journeys and what you call ascension?

Ascension is when a certain percentage of the world starts to awaken in consciousness. It’s not just a few awake beings scattered across the globe in a fast-driven, goal-oriented society. It’s a world waking up to its true nature on a collective level. On an individual journey, we’re healing our wounds, seeing through limiting beliefs, forgiving those who mistreated us and daring to treat ourselves better so that we can become active participants in the community of evolving beings we are creating. Giving brings us together. Each of us has something unique to contribute through the gift of diversity; together, we accomplish more than we ever could individually. The individual spiritual path helps clear distractions and awaken your most infinite power, and then you bring that together in community for this potluck of generosity we each get to experience and share.

What is your advice for political protestors in today’s America? Gandhi would say, “Be about what you’re for, not what you’re against.” When we protest, we’re saying that something isn’t fair and relying on publicly elected officials to do something about it. I think the gathering together of beings can transform from what isn’t fair to what all of our talents and efforts can do together to create solutions. How can we solve this on a communal level? What can we do to peacefully and consciously use all the power within us to create positive, tangible change so we can start living in the world that we envision? It’s an invitation to quantum-leap out of the identification of problems and into the cultivation of solutions. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

calendarofevents NOTE: All calendar events must be received by December 10 (for Jan issue) and adhere to our guidelines. To submit listings, email ColaPublisher@NaturalAwakenings.com. Costs $20 for 35 words each month. ALWAYS CALL AHEAD BEFORE ATTENDING EVENTS TO AVOID LATE CANCELLATIONS AND CHANGES Canvases with Candace Virtual Art School–We are providing art “at-home” kits. Our kits include online instruction with live teaching and interaction. Enrolling students daily hoping to connect to the home-school population and collaborate with their learning styles and structures. Join on Facebook at Facebook.com/canvaseswithcandace, or contact Candace at 718-924-1752 or CanvasesWithCandace@gmail.com. Dowdy Rudolph Chiropractic–We are open and spacing appointments consciously. We are sanitizing our office and waiting areas throughout the day and wearing personal protective gear. Call 803-3766293 to schedule an appointment. Jubilee Resumes Sunday Services–11am. Practicing safe distancing and wearing masks. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com. Rooted Community Yoga Classes–Sundays, 10am–All Levels Flow with Lindsay; Mondays, 6pm–All Levels Flow with Anne; Tuesdays, 6pm– Yoga Sculpt with Aria; Wednesdays, 9:30am–Pilates with Jessica; Thursdays, 9am–All Levels Flow with Pam; Fridays, 10:30am–All Levels Flow with Anne; Saturdays, 9am–Dynamic All Levels Flow in the Park with Aria. The Rooted Community, 141 S

Shandon St, Columbia. Info/cost: Call Anne Miller at 803-730-3976.

DECEMBER 1 – 31

Holiday Lights on the River–6-10pm. It’s the most wonderful time of the year! The Irmo Chapin Recreation Commission will continue its popular Holiday Lights on the River. Drivers can take a journey through more than 400 animated light displays of all shapes and sizes. Fun-filled memories are in store for the entire family to share for years to come. Cost: $20 per car; $40 per 15-passenger van; $60 per bus. Saluda Shoals Park, 6071 St Andrews Rd, Columbia. Info: 803-772-1228, 803772-3903, icrc.net.

THURSDAY, DECEMBER 3

Introduction to A Course in Miracles–2-4pm. Study group via Zoom. Donations are accepted. Info: Call Joy Connor at 803-447-6499.

SATURDAY, DECEMBER 5

Santa's Market Craft Show–8:30am-1pm. Complete your holiday shopping at this annual craft show featuring unique gifts, charming decorations, art prints and paintings, handmade jewelry, ornaments, painted glassware, holiday wreaths, and more.

Vendor applications will be accepted until the show is full. We will offer a virtual craft show for those that want to shop from the comfort of their homes. Visit icrc.net through Sunday, Dec 6, to shop for unique gifts from area crafters. Seven Oaks Park, 200 Leisure Ln, Columbia. Info/vendor details: 803-772-3336, icrc.net.

SATURDAYS DECEMBER 5, 12, 19 & 26

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

SATURDAY, DECEMBER 12

Reiki I Class–10am-6pm. Learn how to scan your body for blockages in the energy field and alleviate it. Cost: December special, $210; manual is included. Holistic Wellness and Counseling Center, 519 E Main St, Lexington. Preregistration is required. Info: Contact Joy Stagg at 803-575-0811 or ReikiByJoy.com.

continued on next page »

December 2020

Queen Aarinade Readings–11am. Readings with an African system using cowry shells. Cost: $35 for half an hour. 7-Rays, 3701 N Main St, Columbia. Info: 803-404-4519.

SATURDAY, DECEMBER 19

Reiki II Class–10am-6pm. Learn how to scan your body for blockages in the energy field and alleviate it. Cost: December special, $210; manual is included. Holistic Wellness and Counseling Center, 519 E Main St, Lexington. Preregistration is required. Info: Contact Joy Stagg at 803-575-0811 or ReikiByJoy.com.

ongoingevents sunday Writing as a Spiritual Practice–10am-12:30pm. Every 2nd Sunday. In building and online. Spiritual Director Candace Chellew-Hodge, published author and songwriter, leads workshop to help participants use creative writing as a way to grow their spiritual practice. Bring pen and paper or laptop for writing exercises. Free, but donations are accepted. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info/register: RevCandace@JubileeCircle.com, JubileeCircle.com.

A Course in Miracles–Original Edition–4:306pm. Every Sunday. Study group via phone. We read together and discuss questions, insights and experiences. Donations are accepted. Info: Call Joy Connor at 803-447-6499.

tuesday

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

wednesday

Debtors Anonymous–6-7pm. Every Wednesday. In building and online. Debtors Anonymous offers hope for people whose use of unsecured debt causes problems and suffering. Find relief by working the DA recovery program based on the 12-step principles. Free, but donations are accepted. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com.

friday

A Talk on A Course in Miracles–6:30pm. Every 2nd Friday. In building and online. Facilitator Gina Gibson continues a series of monthly talks. Q&A to follow. Free, but donations are accepted. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: RevCandace@JubileeCircle.com, JubileeCircle.com.

saturday

Yoga in the Park–9am. Every Saturday. Join Aria in Hollywood Park, 216 S Gregg St, Columbia. Info/ cost: Call Anne Miller at 803-730-3976. Writing as a Spiritual Practice–10am-12:30pm. Every 2nd Saturday. Workshop held in person at Jubilee and online. Minister Candace Chellew-Hodge, published author and songwriter, leads workshop to help participants use creative writing as a way to grow their spiritual practice. Bring pen and paper or laptop for writing exercises. Free, but donations are accepted. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info/register: 803-569-6385, RevCandace@ JubileeCircle.com, JubileeCircle.com.

Columbia Edition

ColumbiaNaturalAwakenings.com

Columbia Resilience Integrated Health Community Clinic–10am-2pm. Every 1st Saturday. CranioSacral Therapy, energy-based modalities, self-care techniques, and a simple meal are offered by trauma-trained practitioners for the relief of chronic stress and post-trauma care. Suggested donation: $15/session. First-come, first-served. Only six participants permitted in clinic at any one time according to COVID-19 guidelines. Call for waiting times. CHI Energy Balance, 1544 Hwy 6, Gaston. Info/appointment: Call Pamila Lorentz at 803-749-1576. Queen Aarinade Readings–11am. Every 2nd Saturday. Readings with an African system using cowry shells. Cost: $35 for half an hour. 7-Rays, 3701 N Main St, Columbia. Info: 803-404-4519. Health on Digital Radio–1pm. Every Saturday. Health, Hope and Healing digital radio broadcast. WDRB media on iHeart Radio or TuneIn app. Info/cost: Contact Ms Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

naturaldirectory ACUPUNCTURE THE ACUPUNCTURE CLINIC

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

Bill Skelton is dedicated to helping people live happier, healthier, active lives with safe, gentle and effective techniques. He has 38 years’ experience and trained in the Republic of China. Call to schedule an appointment. See ad, page 9.

AROMATHERAPY GARNER’S NATURAL LIFE

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

CLASSIFIEDS To place a classified listing, email content of listing to ColaPublisher@ NaturalAwakenings.com or mail with payment to Natural Awakenings, P.O. Box 2812, Columbia, SC 29202. $20 for 35 words each month. Additional .50 per word over 35 words. Please include billing contact information. Deadline is the 12th of the month prior.

GROWTH OPPORTUNITY Earn Extra Money for the Holidays with Arbonne–8pm. Every Sunday in December. Zoom and discover Arbonne. Earn extra money while making a difference in your life and the life of others. Info: Call Sasha Davis at 803-665-4352.

SPACE AVAILABLE Massage therapists looking for a like-minded practitioner to share space in a quiet setting on 12th Street in West Columbia. The room is $300/month and is 10×12 with a shared waiting room and two bathrooms. Serious inquiries only. Please call Debra at 803-318-1664.

Connect with us naturally!

Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ads, page 3,13, 35 and back page.

CHIROPRACTIC CHIROPRACTIC WELLNESS CENTER INC

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

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

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

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 39.

FLEX CHIROPRACTIC

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

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

COLLABORATIVE LAW LAW OFFICE OF SHANNON K. BURNETT

109 N Main St, Blythewood 803-786-1758 • ShannonBurnettlaw.com Shannon.skblaw@gmail.com

Shannon Burnett helps families through legal issues that normally tend to tear families apart. She works in a collaborative fashion with other trained professionals to minimize the damage done to your family; it is her goal for your family to achieve a successful outcome and healthy resolution.

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 10.

CRANIOSACRAL CHI ENERGY BALANCE

Pamila Lorentz, MSW, RN, LMBT 1544 Highway 6, Gaston 803-749-1576 ChiEnergyBalance.com

Pamila is a former hospice and home-health nurse who now provides CranioSacral Therapy (CST), energy balancing, and sound vibrational healing techniques at her clinic in Gaston and in in-home settings. CST and sound healing are "light touch" therapies that are offered while the client is fully dressed and resting on a massage table or chair. CST has a profound positive effect in facilitating relief of conditions related to chronic stress, physical and emotional trauma, and neuromuscular and nervous

December 2020

system impairment. Group sessions for sound and vibrational healing are limited to three participants due to COVID-19 guidelines. Individual home sessions are offered with restrictions. Remote energy healing sessions are scheduled according to the client’s need. Schedule appointments online at ChiEnergyBalance.com or text to 803-749-1576.

DISTANCE HEALING JOY LEE CONNOR, LMT (SC#1229)

Touch for Health Instructor and Consultant Reiki Master, A Course In Miracles Teacher Chopra Instructor, Meditation, Yoga, Ayurveda 803-447-6499 • JoyLeeConnor@BellSouth.net

Joy is committed to being the "Light of the World" during this time of need, offering miracles (shifts in perception). When we see differently, our mind, emotions and even our body can shift, change and HEAL. While Joy has practiced as a Licensed Massage Therapist in the Columbia area for many years, she has also worked with friends and clients around the globe doing healing work. By phone, FaceTime, email, Joy offers healing sessions and consultations from 20 minutes to two hours.

ECO-RICH SKIN CARE PRODUCTS JUST WANNA MELT LLC

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

HEALTH FOOD STORE MURRAYWOOD HEALTH FOODS

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

Locally owned and proudly serving Irmo and the Midlands area for more than 25 years, Murraywood Health Foods is a health and specialty food store featuring the very best natural product brands, vitamins and minerals, herbs and homeopathic remedies. The store also carries natural and organic gluten-free foods and health and beauty products. Call today for more information or to schedule a special appointment. See ad, page 17.

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

Columbia Edition

AMANDA RENEA HEALTH COACHING

803-673-8748 arpHealthCoaching@gmail.com AmandaReneaHealthCoaching.com

Certified holistic health coach Amanda received her training from the Institute for Integrative Nutrition. She studied more than 100 dietary theories under some of the world's top health and wellness experts. Amanda’s education has equipped her with extensive knowledge and expertise in holistic nutrition, preventive health care and innovative coaching techniques. She partners with clients looking to make lifestyle changes that produce authentic and lasting results—motivating them to focus on their set goals in order to improve their overall quality of life, energy, health, balance and happiness. Give Amanda a call to schedule a free consultation. See ad, page 29.

ORIGINAL ORIGINS HEALTH AND WELLNESS

Tracy R. Jacox • 833-678-7229 OriginalOriginshw@gmail.com OriginalOriginshw.com

Misty Rawls • 803-331-0063 Info@JustWannaMelt.com JustWannaMelt.com

services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weight-loss programs, and thermography. Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 25.

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 8.

HOLISTIC FOOT CARE SWEET FEET FOOT CARE

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

Columbia’s foot care service with a holistic approach. Here at Sweet Feet Foot Care, we focus on Preventive Care, Effective Pedicure Treatments and Cleanliness. With advanced knowledge and skills, we help correct disorders of the feet and lower limbs with pedicure treatments and orthotics. Services are ideal for Diabetics, Seniors and Knee- and Back-Pain Issues. Gel manicures available. Call today to learn more about our services. See ad, page 18.

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

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

Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine. Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 11.

SPIRITUAL ECKANKAR THE PATH OF SPIRITUAL FREEDOM

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

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

THERMOGRAPHY ABOUT YOUR HEALTH INC

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

Our main focus is health education and healthenhancing services. One-onone nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weight-loss programs, and thermography. Hard-to-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 25.

VITAMINS & SUPPLEMENTS GARNER’S NATURAL LIFE

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

At Garner’s Natural Life, we offer the purest, most innovative high-quality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, page 3,13, 35 and back page.

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.

ColumbiaNaturalAwakenings.com

eco tip

’TIS THE SEASON TO SAVE THE PLANET When the holiday classic Jingle Bells starts playing in department stores, Americans deck the landfills with extra trash. According to the National Environmental Education Foundation (NEEF), garbage increases by 25 percent between Thanksgiving and New Year’s Day— or about 1 million extra tons each week—including 38,000 miles of ribbon, $11 billion worth of packing material and 15 million discarded Christmas trees. As this waste decomposes, dangerous greenhouse gases such as methane and carbon dioxide are emitted, adding to the climate crisis. This season, include Earth on the gift list by reducing holidayrelated waste. To stop the uptick of mailed catalogs, call stores and request to be removed from mailing lists. Reusable shopping bags are not just for groceries. Bring them to malls and boutiques to cut down on single-use store bags. Wrapping paper, ribbons and bows are beautiful, but create waste. Consider eco-friendly alternatives like towels, tablecloths, scarves and even socks. According to NEEF, an estimated 2.6 billion holiday cards are sold in the U.S. every year. That’s enough to fill a football field 10 stories high. Be kind to the planet by switching to e-cards or making personal phone calls. At the holiday table, use cloth napkins and tablecloths instead of paper. They’re festive, elegant and best of all, washable and reusable. Forgo plastic cutlery, paper plates and single-use plastic cups, too. An

extra dishwasher load is better than bags full of trash, plastic being the worst non-biodegradable culprit. Social-distancing Americans are expected to flock to the internet for gifts. Consider saving the shipping boxes and packing materials for later use or donating them to a mailing center that would be happy to reuse them. The most environmentally friendly gifts eliminate wrapping and shipping altogether. Here are some favorite low-waste ideas: n Charitable donations n Cooking, music, craft or other lessons n Passes to museums or amusement parks

priscilla du preez/Unsplash.com

Eco-Friendly Holiday Ideas

n Gift cards for restaurants or bookstores n Music downloads or spa treatments Most towns recycle Christmas trees and process them into mulch for use in parks. Contact a local waste management agency for details.

It’s one of the greatest gifts you can give yourself, to forgive. Forgive everybody. ~Maya Angelou

December 2020

Columbia Edition

ColumbiaNaturalAwakenings.com

Columbia Natural Awakenings 1220

Articles inside

MATT KAHN

HOLIDAY TREATS

THE GIFT OF YUM

SING TO HEAL

COLUMBIA WATER