Natural Awakenings 1223 Columbia Edition

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H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

Intermittent FA S T I N G

When and Why

Holiday Feasts for Every Diet

Staying Active in 2024

Healing Power

of a Generous Spirit COLUMBIA EDITION

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December 2023 20231 DECEMBER

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December 2023

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Contents

DISCOVER A GATEWAY TO INNER PEACE with Massage Therapy Achieve transformation, physical comfort, increased energy and awareness

17 HOLIDAY PARTIES FOR EVERY DIET

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How to Plan an Inclusive and Safe Feast

20 THE GRACE OF GIVING AND RECEIVING

Healing Through Generosity

22 CLOTHING DONATION TIPS

Prenatal /Postnatal Massage Swedish DeepTissue Lymphatic Drainage

Holiday Special

Understanding Where Secondhand Items Go

60 Minute Massage $60 (a $75 value)

24 TAKING CHARGE OF

20% OFF

Gift Certificates Available

Eastern Modalities: Thai Massage Shiatsu Tui Na Tibetan Singing Bowl Vibration and Sound Treatment To schedule your appointment call or text

803-930-0558 | studio528.net

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THE FITNESS JOURNEY

How to Find Motivation in 2024

26 EXPLORING

INTERMITTENT FASTING

Tips and Benefits for Improved Health

28 HOMEMADE PET PLAYTHINGS

Easily Crafted Toys and Treats

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30 THE SKILLS

CHILDREN NEED

How to Help Kids Thrive Into Adulthood

32 DEEPAK CHOPRA on the Quantum Body and Achieving Peace

33 TREATING OURSELVES DEPARTMENTS 7 news briefs 12 health briefs 14 global briefs 16 eco tip 17 conscious

eating 22 green living 24 fit body 4

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26 healing ways 28 natural pet 30 healthy kids 32 wise words 33 inspiration 36 calendar 37 natural

directory

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

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HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION

letter from publisher

Unwrapping the Gift of Lift …

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

Billy Briggs

appy holidays and Merry Christmas! Wow … how time flies by ever so quickly as we prepare to welcome in a new year in mere days. As many of CONTRIBUTING WRITERS Odell Williams you and countless others get ready to celebrate Christmas Kristi Antley with family and friends in South Carolina and all around SALES & MARKETING Annette Carter Briggs the world, I ask very humbly that you allow me to place, as a gift, this month’s primary editorial theme—Uplifting WEBSITE Kristina Parella Billy Briggs Humanity—under your Christmas tree or in your giftCONTACT US filled stockings to be unwrapped by all.

PO Box # 8371 Columbia, SC 29202 Email ColaPublisher@NaturalAwakenings.com Annette Briggs Ph: 803-309-2101 Website ColumbiaNaturalAwakenings.com

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

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

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

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Columbia Edition

Well, we can certainly learn a few lessons from one of my favorite mammals—the dolphin. Did you know that dolphins are not only extremely smart but caring? Dolphins have even been observed giving food to people. In one instance, a bottlenose dolphin heeded the SOS calls of two beached whales in New Zealand and led them into safe waters. The whales would have most likely perished if it were not for the guidance of the dolphin.

Amazingly, in New Zealand, a group of swimmers were first surprised when a group of dolphins began circling around them. The circle got tighter and the dolphins began splashing in the water making the swimmers nervous by the aggressive behavior. As it turned out, the dolphins were warding off a nearby shark that was moving close to the swimmers—preventing the shark from attacking. What an example of lift.

There are also some pretty amazing people in the world that have unwrapped the gift of “lift” and given it to others, like award-winning chef Narayanan Krishnan. Featured on CNN, Krishnan, to the dismay of his parents, decided to abandon his illustrious career plans to spend his life and professional training looking after those that could not care for themselves. He has provided more than 1.2 million hot meals through his nonprofit organization, Akshaya Trust. Krishnan’s life was changed forever by an unlikely encounter (more like a divine appointment) with a homeless man. The world needs us, and the statistics bear witness to this. The homeless and needy walk among us every day—largely ignored. One quarter of the world’s population is starving. More than 1.5 billion people don’t have access to clean water, and a child dies every couple of seconds from a disease that could have been prevented.

What great examples of lift in action. Let’s all unwrap this gift of love and compassion in action this holiday season and give it to the world around us. It’s all about giving humanity a lift.

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

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Friends, I love Christmas and all that it represents! But, most importantly, we must remember that Christmas is not so much about what we receive, but more about what and why we give. The dictionary defines the adjective “uplifting” as the moral or spiritual elevation of influence. I agree but take it a step further. I believe that lift is all about action that kicks moral elevation and influence into high gear and life-changing impact. It means to inspire, encourage, to raise up or revive to affect the kind of change that can truly make a difference in the life of another. Honestly, this is the secret sauce. Do you really look into and behind the eyes that represent the sea of faces in the world around you? Do you (we) really care about the world? Really???

Lifting this season, Annette Carter Briggs, Publisher

ColumbiaNaturalAwakenings.com

community news

Lifewave Wearable Wellness Patch Session Hosted in Leesville, S.C.

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piritual healing and transformation coach Grace Mosgeller is hosting a free and informative workshop on Tuesday, December 12, on the benefits of the Lifewave Wellness Patch. The patch utilizes an innovative and unique life technology driven by proven science and results to empower individuals to live long and live well. Each participant will wear a patch throughout the evening to learn how it works and discover its health benefits.

For centuries, phototherapy has been used to improve health and wellness. With that in mind, the Lifewave Wellness Patch uses the human body’s naturally emitted light to optimize its restorative energy without the use of potentially harmful drugs or chemicals. Some of the benefits include enhanced sports performance and faster recovery from exercise; improved mental clarity; improved skin appearance and confidence; increased energy and vitality; increased stamina; pain and stress reduction; improved sleep; and more.

“As an active 66-year-old, I was amazed at how much energy, vitality and painfree flexibility I felt after wearing the patches for only a few months,” says Mosgeller.

“Gone are sleepless nights with non-stop thinking and gone are a few benign lesions on my face. I feel it’s a responsibility to share the benefits of wearing these simple patches to people who are ready to live at an entirely new level of wellness and healthy longevity.” Workshop attendees are asked to register online to get details and directions, and space is limited.

SCSM Hosts the Shark: A 4D Experience

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For more information, including location, or to register (required), visit YourWellnessPatches.com.

See ad page 5.

n Wednesday, December 13, the South Carolina State Museum, located at 301 Gervais Street, in Columbia, is hosting the BBC Earth’s thrilling Shark: A 4D Experience. Attendees will come faceto-face with some of the world’s strangest and most mysterious shark species. These extraordinarily intelligent underwater giants each exhibit unique behaviors to navigate their ever-changing environment. Essential to the fragile balance of our ocean’s health, Shark: A 4D Experience explores the complex nature of these magnificent creatures’ survival instincts. Stunning 3D and special effects will place participants right in the middle of the action as sharks reveal their hidden traits while roaming an eerily beautiful underwater landscape.

SCWF Hosts Its Palmetto Pro Birders: Phinizy Swamp

For cost and more information, call 803898-4921 or visit SCMuseum.org.

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n Thursday, December 14, from 7:30 a.m. to 12:30 p.m., the South Carolina Wildlife Federation (SCWF) is hosting its Palmetto Pro Birders: Phinizy Swamp training session.

Attendees will experience a fun and explorative bird walk through Phinizy Swamp Nature Park led by SCWF’s Industry Habitat Manager Jay Keck. Located in Augusta, Georgia, this birding paradise holds many species of waterfowl and winter migrants, such as blue-winged teal, canvasbacks and American wigeon. More than 55 species were seen last year, including king rail, painted bunting, Wilson's snipe, and palm warbler.

This training session is open to the public. The minimum age requirement is 16 years of age and no prior knowledge is required. In addition, this session will count for one day toward the Palmetto Pro Birder certification (eight days total needed). For South Carolina Master Naturalists, the event can count as advanced training toward the statewide certification. The rain date for this event is Friday, December 15. As a note, participants should be in good physical shape. Birding involves a lot of standing, and some distance walking is necessary in this field work. SCWF’s mission is to conserve and restore South Carolina’s wildlife and wildlife habitat through education and advocacy.

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Cost: $75. Location: 1858 Lock and Dam Rd., Augusta, GA. For more information, call 803-256-0670 or visit scwf.org/events/palmettoprobirders-phinizy-2023.

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community news

Spirituality in a Troubled World

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s spiritual people we can struggle with the violence in the world, as it contradicts the divine principles of peace, love and compassion. However, there are ways to address and cope with violence while maintaining spiritual integrity.

First, we practice regular meditation and prayer to continue cultivating our inner peace.

In doing so, we are better equipped to respond to violence in a measured and compassionate manner. This inner peace also serves as a source of strength and resilience, enabling us to remain steadfast in peace, love and compassion in the face of adversity.

“When you pray, move your feet.” Second, we can seek to address violence through acts of service and advocacy. We can volunteer for organizations that work to prevent violence, advocate for policy changes that address the root causes of violence, and/or simply offer support and compassion to those affected by violence.

Third, we can work to foster understanding and dialogue between different groups, even in our local communities! By promoting empathy and open communication, we can help to break down the barriers that can lead to violence and conflict. Ultimately, while the prevalence of violence in the world is deeply disheartening, we have a unique set of tools at our disposal to address it. Through prayer, meditation, acts of service and advocacy, we can do our part to raise consciousness and create a more peaceful and compassionate world. If you want to find others who live this way every day, I invite you to join us Sunday mornings at 11 a.m. for a free celebration of the universal power of Spirit through meditation, music and message.

Unity of the Midlands is located at 1801 Legrand Rd., in Columbia. For more information, visit UnityOfTheMidlands.org. See ad, page 11.

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Geminids Meteor Shower

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n Wednesday, December 13, from 8 to 10 p.m., the Irmo Chapin Recreation Commission is hosting its Geminids meteor shower watch party at the Meech House at Mungo Park, located at 2121 Lake Murray Boulevard, in Columbia. Open to all ages, attendees are recommended to bring blankets, chairs, binoculars and warm clothes.

In addition, guests are encouraged to download the Night Sky app into their phones and bring them along.

Cost: $2. For more information, call 803-772-1228 or visit icrc.net/event/ geminids-meteor-shower.

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Fit Columbia Hosts Kids’ Aerial Yoga and Crafts

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it Columbia invites Midlands-area kids out on Saturday, December 16, from 2 to 4:30 p.m., for its aerial yoga session and craft time! For children age 5 and older, the class includes a fun and exciting interactive kids’ aerial yoga session and a mindfulness craft. Tickets can be purchased on Eventbrite.

Cost: $40. Location: 2121 College St., Columbia. For more information, call 803394-1247, email Info@FitColumbia.com or visit FitColumbia.com.

We can help with that.

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Gift certificates for health enhancing services A favorite supplement Time in our far infrared sauna An Aqua-Chi footbath session Or some other fabulous thing we offer☺ We’ve got you covered.

ABOUTYOURHEALTHSC.COM 803-798-8687 120 KAMINER WAY PKWY, SUITE J - COLUMBIA, SC 29210

Fit Columbia Hosts Donation-Based Yoga Session

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it Columbia is hosting a donation-based yoga session on Friday, December 8, starting at 6 p.m. Donations received from this event will benefit the Rapid Shelter of Columbia. All yoga class levels will be led by Angela Yong, with acoustic guitar provided by Charles Burrows. Fit Columbia is an award-winning studio offering a balanced approach to sustainable fitness and life enhancement through strength and mobility training, childlike play and yoga.

Location: 2121 College St., Columbia. For more information, call 803-394-1247, email Info@FitColumbia.com or visit FitColumbia.com.

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community news

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

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

Experience sessions for $20! Yep, only $20. Enjoy a wide range of readings, including tarot, past lives, astrology and mediumship for guidance into your life's journey.

Discover a variety of holistic practices for wellness and balance. Immerse yourself in rejuvenating experiences.

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

Cost: $9 (children under 12 free). Admission includes free seminars and free raffles. Spiritual Fusions will be at the Columbia Metro Center at 1101 Lincoln St., in Columbia, on January 20 and 21 (Saturday and Sunday), from 10 a.m. to 6 p.m. For more information, visit SpiritualFusions.com, or Facebook.com/SpiritualFusions or Instagram.com/SpiritualFusions. See ad, page 5.

ICRC Hosts Its Santa’s Market Craft Show

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

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

ICRC Hosts Holiday Lights on the River

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t’s the most wonderful time of the year!

The Irmo Chapin Recreation Commission (ICRC) will host its popular Holiday Lights on the River through Sunday, December 31, at Saluda Shoals Park. The popular Midlands recreation park came alive in a brilliant blaze of more than a million sparkling lights on Wednesday, November 22—the start date of the event. The hallmark drive-through experience takes guests through more than 400 animated light displays and customized scenery of all shapes and sizes.

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

Cost: See website for details. Time: 6 to 10 p.m. Location: 5605 Bush River Rd., Columbia (Note: Must enter at 6071 St. Andrews Rd.—between Aldi grocery store and Wendy’s). For more information, call 803-772-1228 or visit icrc.net/event/holiday-lights-river. See ad, page 12.

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ICRC Hosts Kids’ Candy Cane Hunt

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

Those interested can also donate toys (new and unwrapped) for other fun activities planned for kids.

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

Richland County Project Grants Available

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he Richland County Conservation Commission is pleased to offer grants for natural resource conservation and historic preservation projects in Richland County. Natural resource conservation grants provide up to $20,000 for trails, greenway planning, water quality improvement projects, or environmental education programs, while historic preservation grants provide up to $50,000 for restoration costs for historic buildings and cemeteries, or for educational and research projects promoting Richland County history.

A 20 percent match is required for either grant. Eligible recipients include nonprofit organizations, neighborhood organizations, governmental agencies and institutions, and commercial entities. Applications will be accepted online at RichlandLegacy. com from Friday, December 1, through Thursday, February 1.

For more information, contact John McKenzie at 803-576-2083.

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health briefs

Pamela Carpenter/shutterstock.com

The U.S. Centers for Disease Control estimates that 37.3 million Americans, or 11.3 percent of the population, have diabetes, which means the body does not produce enough insulin, causing too much blood glucose (sugar) to stay in the bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease.

Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on.

The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the participants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

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According to the Alzheimer’s Association, more than 6 million Americans and their families are living with Alzheimer’s disease.

To determine if a person has the disease and rule out other possible causes of cognitive disfunction, doctors use several methods and tools, such as memory and problem-solving tests, biomarker tests and brain scans. Companies and scientists are engaged in harnessing the power of artificial intelligence (AI) to improve diagnosis. Here are three examples.

RetiSpec, a Toronto-based medical imaging company, claims to have developed an AI algorithm for its eye scanner that can detect signs of Alzheimer’s 20 years before symptoms develop, as well as Parkinson’s, vascular dementia and amyotrophic lateral sclerosis (ALS).

California-based NeuroVision Imaging uses its AI-enhanced retinal imaging system to look for the buildup of certain proteins or blood vessels with a twisted shape, which are both associated with Alzheimer’s disease.

Rui Chang, Ph.D., a researcher at the University of Arizona College of Medicine, built an AI model to identify genetic triggers linked to Alzheimer’s, which would otherwise potentially take a decade to identify.

His model will be tested in a clinical trial led by PATH Biotech, an AI-powered medical solutions company founded by Chang.

PopTika/shutterstock.com

Diagnosing Alzheimer’s Using Artificial Intelligence

Red Light Therapy to Reduce Glucose Levels

Holiday Gift Guide!

December 2023

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California Bans Food Additives

Vladimir Mulder/shutterstock.com

Getting Creative to Battle Global Warming

Experts say that reducing emissions won’t be enough to reach international goals for limiting global warming. It will require the removal of billions of tons of carbon dioxide from the air each year. There are a growing number of startups working on the issue with dollars generated from the carbon credit market. Here are three examples.

Seattle-based Lithos Carbon is spreading ground-up basalt on the soil. When rainwater mixes with the basalt, it traps CO2 as bicarbonate, which eventually flows to the ocean where it is stored for millions of years. Lithos buys basalt dust, a mining byproduct from quarries, and pays farmers to spread it instead of lime. Through this method, they expect to remove 20,000 tons of CO2 in 2023 while improving crop yields.

The nonprofit research organization Carbon to Sea Initiative is funding an experiment to see if modifying the ocean’s alkalinity could be an effective way to remove CO2. The team believes that increasing the alkalinity will convert CO2 already in the ocean into stable bicarbonate and carbonate molecules that sink to the bottom and, in turn, allow the water to absorb more CO2 from the air.

Experiments are underway off the coast of Massachusetts.

Much more work is needed to make it scalable and safe, as the alkalinity enhancement may pose risks to marine life.

Living Carbon, a California-based biotechnology company, has genetically modified poplar trees with pumpkin and green algae genes to make them grow faster. The trees absorb CO2 and turn it into wood at an increased rate. Pumpkins and green algae have genes that make the process of photosynthesis more efficient. In the greenhouse, the modified trees grew 53 percent faster than their natural counterparts. Trees have been planted outdoors to see if they produce similar results. Only female trees that don’t produce pollen are used to reduce the potential reproduction of trees with the altered genes.

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Columbia Edition

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California is the first state to ban the sale of four food additives linked to potential health issues even though they are permitted by the U.S. Food and Drug Administration (FDA). The law will be enforced beginning in 2027. Already banned by the European Union and other countries, the four culprits are red dye No. 3, potassium bromate, brominated vegetable oil and propylparaben, which are used in some brands of orange soda, icing, hamburger rolls, candies and processed foods.

Red dye No. 3, which is derived from petroleum, makes medicines and foods bright red. The FDA already bans it from cosmetics because studies show that high doses cause cancer in lab animals. Potassium bromate, used to improve the texture of baked goods, has also been linked to cancer in lab animals. Brominated vegetable oil in citrus drinks has been tied to behavioral and reproductive issues in lab animals, among other issues. Propylparaben is a cosmetic and food preservative that is believed to be an endocrine disruptor.

Justyna Troc/shutterstock.com

global briefs

Keeping the Power Grid Humming To date, large fossil-fuel power plants have maintained the stability of the United States power grid in times of power fluctuations and outages. But, as the country endeavors to switch to more sustainable forms of energy, it is estimated that half of the total electricity from coal-fired power plants will be eliminated by 2026, only to be replaced by renewable sources like wind and solar power, which are not as consistently reliable and subject to volatile weather events.

A new solution is needed to keep the power grid humming during this transition. While inverters have traditionally been used in micro-grids and small electric power systems to facilitate the interface between the power production or power storage equipment and the grid, the challenge is to scale them for large power grids that incorporate renewable energy. The U.S. Department of Energy is funding a $25 million gridforming inverter effort. The initial focus is on setting technical specifications for the equipment and testing inverters from different manufacturers for performance and the ability to work together.

health spotlight

Graceful Beginnings Birth and More

by Kristi Antley

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irth is a natural, sacred, mysterious and beautiful expression of life. It is a moment that will forever be imprinted in your being. Each birth is unique, regardless of where, when or how it occurs. By embracing the innate power of the human body, understanding the role of hormones, creating a supportive environment, and implementing natural techniques and modalities, an empowering and fulfilling birth experience can be successfully fostered.

Lindsay Millwood, owner of Graceful Beginnings in Columbia, is ready to provide the emotional, educational and physical support you need, whether you are expecting your first or fifth child.

Her extensive doula training is not only available during active labor, but throughout the pregnancy and postpartum stages as well. The word “doula” is Greek for a woman’s servant or caregiver; these trained labor companions attend primarily to the needs of the mother by offering emotional, physical and mental support.

“I see every pregnancy and birth as a miracle,” Millwood remarks. “As a certified birth doula, I am honored to be able to contribute my expertise to women and their families.” Millwood will explain resources, services and techniques available at the preferred place of birth, as well as discuss various benefits and risks and develop emergency-intervention options. She will facilitate communication between the laboring woman, her partner and clinical care providers. Her knowledge is paramount in collecting and deciphering information so that informed decisions can be made on behalf of the laboring mother.

Studies consistently reveal that women that have a doula present at their birth event are less likely to have cesarean sections,

have fewer epidurals, and have shorter labors with fewer complications—these babies often have higher Apgar scores and are shown to breastfeed more successfully. Nurturing the bond between mother and baby during this transformative journey contributes to the holistic well-being of both individuals.

Clients can rest easy in the assurance that they will walk through this journey with complete, nonjudgmental support, specialized educational resources, and an unwavering sense of confidence that only deliberate preparation and experience can provide. Millwood enjoys meeting with expectant mothers and their partners before the due date so that she can get acquainted, learn their preferences and interests, answer questions and concerns, and develop a birth plan and desired path of progress. As your doula, she will work with you to achieve the experience that you desire with evidence-based comfort measures and will maintain an objective, clear, viewpoint throughout the labor process.

Millwood is a homeschool mother of four; a student midwife; and serves as a doula, childbirth educator, and lactation care provider in the Midlands and Lowcountry areas. She is certified as a childbirth doula and holds additional certifications in the functional assessment of ties and oral tethers as well as relaxation-based pain relief.

For more information, contact Lindsay Millwood at 404-314-0363 or LindsayMillwood@gmail.com. Also follow Millwood on TikTok@Doula_Lindsay or visit GracefulBeginningsBirth.com.

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Keeping Holiday Parties Green Although the holidays are a season of joy, an estimated 2.9 billion pounds of extra trash is generated each year from items such as wrapping paper, food waste, packaging, returns and decorations. Let’s make this holiday season a time to remember that sustainability and fun can go hand in hand.

every year. Consider reusing old gift wrap or upcycling newspaper, maps or magazine pages. For a longer lasting option, invest in cloth wrappings. Remember to throw wrapping paper in the recycling bin as long as it doesn’t contain metallic, glitter or velvet elements.

SEND DIGITAL INVITATIONS. Save paper and reduce waste by embracing the digital era and sending electronic invitations. Online platforms offer stylish and customizable options for spreading holiday cheer while minimizing the environmental impact.

CHOOSE LOCAL AND SEASONAL INGREDIENTS. By opting for locally sourced, organic produce, we support local farmers and reduce the carbon footprint associated with long-distance transportation. Additionally, selecting ingredients that are in season ensures freshness and flavor.

CHOOSE SUSTAINABLE DECOR. Instead of buying disposable party decorations, opt for reusable and eco-friendly alternatives. Consider using natural elements, such as pine cones, branches and leaves, to create a rustic and festive atmosphere. Repurpose items from around the home, like mason jars or old wine bottles, and turn them into beautiful candle holders or festive centerpieces.

WRAP DIFFERENTLY. Landfills add 2.3 million pounds of wrapping paper 16

Columbia Edition

EMBRACE REUSABLE TABLEWARE. Ditch the disposable plastic plates and cutlery and choose biodegradable or compostable alternatives. If there isn’t enough regular tableware for each guest, mix and match or borrow some from a neighbor.

CONSERVE ENERGY. Turn down the thermostat a few degrees to save energy. If it’s chilly outside, encourage guests to bring their own sweaters or blankets. Make use of natural light

ColumbiaNaturalAwakenings.com

Evgeny Karandaev/shutterstock.com

eco tip

during the day and switch to energy-efficient LED light bulbs when the sun goes down.

PREPARE A ZERO-WASTE MENU. Plan the holiday menu carefully to avoid over-purchasing or overcooking. Ask guests to bring reusable containers for leftovers, which can be transformed into delicious new dishes or donated to food banks to help those in need.

COMPOST. Instead of throwing food scraps into the trash, composting reduces landfill waste and creates nutrient-rich soil. Be sure to provide clearly marked recycling and compost bins to make it easy for guests to dispose of their waste properly.

GIVE SUSTAINABLE PARTY FAVORS. Instead of traditional party favors that often go unused or end up in the trash, consider giving guests eco-friendly gifts. Reusable BPA-free water bottles, organic seeds or handmade products from local artisans will spread guilt-free cheer. Not only are these gifts more meaningful, they also serve as a reminder of the importance of sustainability.

into their needs, giving yourself enough time to plan your menu and shop for any unique ingredients you might need.”

“To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei.

“Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

conscious eating

Food Allergies

Syda Productions/ Canva Pro

Holiday Parties for Every Diet HOW TO PLAN AN INCLUSIVE AND SAFE FEAST

I

by Madiha Saeed, M.D.

nclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table.

“Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope.

From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering.

According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy

Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

Preparation and Communication

With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy.

“Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen.com.

“Speak to them in advance to gain insight

Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders.

DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats.

Replace butter with coconut oil, olive oil or plant-based butters.

EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs.

PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities as peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes.

TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts.

Coconut or dried fruits can add texture and flavor. Roasted chickpeas are a crunchy, nutritious alternative.

SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be December 2023

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GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Cross-contamination is a concern; choose products that are labeled gluten-free. Use gluten-free flour to thicken gravies.

SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used.

SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes.

MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes.

Restrictive Diets

Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions.

VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a cheese substitute. Replace dairy with plant-based milks.

DATE COOKIES

VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts.

YIELD: 25 COOKIES

PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup.

3 cups almond flour ½ cup nut butter of choice ½ cup honey 3 eggs 1 tsp baking soda 1 tsp salt 1 tsp cinnamon 1½ cups baking dates, pitted and chopped

KETOGENIC: Common low-carb, high-fat alternatives include non-starchy vegetables, such as cauliflower, and sweeteners like stevia or erythritol.

Low-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk.

HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcohol-based flavor extracts with real vanilla beans.

KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition.

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

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Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough. Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving.

Recipe reprinted with permission of Madiha Saeed, M.D.

Stanislav Sablin from Getty Images/Canva Pro

Mykola Lunov / Canva Pro

used as alternatives to fish and shellfish in recipes. Vegan fish substitutes are also available.

Graytown from Getty Images/Canva Pro

STIR-FRIED OKRA YIELD: 4 SERVINGS

ANTI-INFLAMMATORY CHICKEN Rudisill from Getty Images/Canva Pro

YIELD: 4 SERVINGS ¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced Heat oil in a skillet over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates.

Recipe reprinted with permission of Madiha Saeed, M.D.

16-oz package of frozen, cut okra ¼ cup olive oil 1½ medium tomatoes, chopped 1 medium onion, sliced ¼ tsp finely diced fresh ginger 1 tsp chopped garlic clove 1 tsp salt ¼ tsp black pepper ¼ tsp turmeric powder ½ tsp paprika powder ¼ tsp cumin powder Preheat oven to 400° F. Bake okra until lightly brown on unbleached parchment paper that has been sprayed with a bit of oil. Remove from heat and set aside.

In a medium, ceramic skillet sauté sliced onions in the oil until they start to become transparent. Add tomatoes and spices and mix. Incorporate the baked okra to the tomato-onion mixture and cook for 25 minutes on low heat.

Recipe reprinted with permission of Madiha Saeed, M.D. December 2023

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I

n today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity.

A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter.

HEALING THROUGH GENEROSITY

by Carrie Jackson

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Columbia Edition

ColumbiaNaturalAwakenings.com

Rusyn/shutterstock.com

THE GRACE OF GIVING AND RECEIVING

Gratitude is often felt the most by those that have been helped through a loss or trauma. When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls. Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate.

“If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege.

In 2013, she founded eFundYourHealth. org, a South Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate experts in the integrative and alternative health community who want to change the world,” she explains.

Patients apply for grants for the care they need that is not covered by insurance.

They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest.

According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says.

addkm/shutterstock.com

Facilitating Health Care

Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her. “When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you.

Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

Feeding the Hungry

Generosity is often shared by the very people that have been on the receiving end.

For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for lead poisoning. Unable to find housing on such short notice, Holly lived for six months with her children in a nearby shelter and was transformed by the experience.

“It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment.

When we moved out, I wanted to share that feeling and generosity with others.”

Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses. Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table.

While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says. Much of the food is donated from nonprofits, such as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given.

“Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to

Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

Leveraging Art for Positive Outcome

Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous employer from a teenage job funded her college tuition, she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources.

A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism.

“Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains. “We fund a lot of early adopters with big ideas that need investigating. We are especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.” The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thought-provoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s

the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

Spreading Holistic Hope and Gratitude

When Suzan Walter co-founded the American Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live.

“During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died.

Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes.

“We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.”

In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill.

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

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green living

Clothing Donation Tips

UNDERSTANDING WHERE SECONDHAND ITEMS GO

by Kelcie Ottoes

D

onating clothes feels good because we expect it to help someone else. More than 70 percent of the global population wears secondhand clothing. These purchases can extend the life of the garment, reduce textile waste and ameliorate the clothing industry’s impact on the environment. However, not all donations get a second home.

Alliance pixie mfr/shutterstock.com Images/shutterstock.com

What Happens to Used Clothing

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In the United States, 85 percent of textile products are discarded and end up in an incinerator or landfill. The U.S. Environmental Protection Agency estimates that Americans create 16 million tons of textile waste every year. Globally, the textile industry accounts for 10 percent of global greenhouse gas emissions.

The remaining 15 percent of used clothing passes through charities, salvage buyers, recycling facilities and sometimes other countries before it reaches the end of its life. Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet.

The journey for donated clothes depends on its condition and where it was donated.

The National Institute of Standards and Technology estimates that 20 percent of donations are directly sold at thrift and charity outlets.

Once it hits the racks, the donated clothing has a couple of weeks to a few months to sell before it is taken to salvage buyers.

Of the remaining 80 percent of donated clothing, the largest portion is exported for reuse or resale. The U.S. exports more than 700,000 tons of used clothing every year, with most going to Latin America and Africa. The remaining donations are either recycled into new textiles or repurposed as industrial rags, home insulation or stuffing for upholstered furniture and car seats.

n LOCAL THRIFT STORES AND SECONDHAND SHOPS resell gently used, wearable items.

Donating Tips

n SCHOOLS need children’s jackets, hats, gloves and pants.

Before donating to an organization, assess the quality of the item.

“The rise in fast fashion means that consumers are choosing to purchase a higher volume of clothing overall, meaning more is ending up in donation bins,” says Erin Houston, co-founder of WearWell, an ethical and sustainable marketplace for clothing and other goods. “But because fast fashion pieces are notoriously poorly constructed, that item that was worn only a few times might only last the next person a couple of wears before it begins to fall apart.”

If the piece is fast fashion, consider donating it directly to a textile recycler, provided it is not made of synthetic fibers. Otherwise, try to find a new home for the unwanted piece first. Host a clothing swap or post on a local buy-nothing page to find neighbors that need the items.

Look for entities that specify where the donated item will be redistributed. “With organizations like I Support The Girls [ISTG], a donor knows exactly where their donations are going,” says Dana Marlowe, ISTG founder and executive director. “We can handle the quality control ourselves and ensure that as little as possible ends up as waste or is recycled improperly. As a hyper-focused nonprofit that narrows in on gently used bras of all kinds, we don’t have to sort through every clothing and product type under the sun.”

If there isn’t a hyper-specific donation center for an item, consider one of the following options:

n ANIMAL SHELTERS take blankets, sheets and towels for kennels. n WOMEN’S SHELTERS accept gently used items, especially professional attire. n HOMELESS SHELTERS AND CHURCHES hold clothing drives to fulfill community needs. n VINTAGE STORES are ideal for items that are simply outdated. n NATIONAL ORGANIZATIONS like Goodwill or Salvation Army resell donations.

Most donation centers have guidelines to ensure they can use or redistribute the items. While dropping off clothes, don’t forget to browse the racks and buy an item or two to support the outlet.

Avoid roadside bins and overseas donations. These are often textile recycling companies that pose as charitable organizations, and wearable clothes are downcycled into rags, rather than re-worn.

Clothes sent overseas are often resold at bargain prices, but potentially at the cost of local manufacturers. Imported used clothing can also be a local environmental burden. In Ghana, the world’s largest importer of secondhand clothing, an estimated 40 percent is considered unsellable, and 70 percent of those items are illegally dumped, resulting in environmental damage to rivers and seas.

Certain items shouldn’t be donated and may need to be recycled or thrown out, such as clothing with tears, stains, odor, mold or dirt, as well as, for sanitary reasons, underwear, socks and wornout shoes.

Kelcie Ottoes is a writer for sustainable businesses and contributor to Natural Awakenings.

December 2023

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fit body

TAKING CHARGE OF THE FITNESS JOURNEY HOW TO FIND MOTIVATION IN 2024

AI-Miha Creativey/shutterstock.com

by Cristina Parker, DPT

O

ne of the most common New Year’s resolutions involves improving health, according to the U.S. Chamber of Commerce. A great way to stay motivated and fulfilled in 2024 is to combine a personal goal for better health with the larger purpose of nourishing our planet and giving back to the community.

Equipment and Gear When planning a fitness routine, consider the sustainability and carbon footprint of the equipment and gear. “There are several greener initiatives you can take, such as utilizing power-generating exercise equipment or reducing paper and packaging waste through purchasing fewer items,” advises Jamie Temple, a healthcare customer-success executive. Many companies are utilizing recycled materials for fitness equipment, such as the 100-percent recycled cork yoga mats by 42 Birds or Iron Company’s line of green fitness equipment, including barbells, medicine balls and weight storage systems made of recycled materials.

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Purchase exercise clothes from brands that offer clothing made with fair trade and collection practices that include natural and recycled fabrics. Karen Thomas, a doctor of physical therapy and founder of Venture Out Wellness, in Virginia, observes, “Now more than ever in fashion, comfort is being merged with sustainable, high-performance fabrics that offer you a great opportunity to be kind to Planet Earth and your body simultaneously.”

Winter Workouts Getting exercise outdoors may require more thought during the winter months. According to the American Heart Association, colder weather constricts the blood vessels, which can decrease blood flow and oxygen. Monitoring symptoms such as shortness of breath, chest pain and dizziness is important during any exercise, but heightened for those exercising outdoors in the cold.

Factors such as the weather, the temperature, lack of daylight and chaotic holiday schedules can interfere with the goal of creat-

ing a realistic, attainable outdoor workout.

Hiking, walking and cycling can still be performed outside in dry conditions with the appropriate clothing, or indoors using an elliptical, treadmill or recumbent bike.

Stressing the need for safety when exercising outdoors in the winter, Temple says, “Avoid icy roads and sidewalks; stretch or walk in place to warm up first; protect your eyes and ears; and always wear non-slip shoes.” Alternatively, snow shoeing, crosscountry skiing and ice skating can be fun ways to take advantage of the winter and get moving while trying something new.

Another consideration when exercising in weather extremes is staying hydrated.

Cold weather studies at the University of New Hampshire show an increased risk for dehydration because people don’t feel as thirsty when the weather is cold. Thomas recommends going green while hydrating by eliminating single-use water bottles in favor of a reusable, BPA-free water bottle.

TheRoundup.org, an organization dedicated to promoting environmental awareness and sustainability, reports, “Every year, 50 billion single-use water bottles are sold in the U.S., the vast majority of which either end up in landfills or add to the 5.25 trillion items of plastic waste already in our oceans.”

Virtual fitness classes offer a great way to stay active on a cold, snowy day by combining the cozy convenience of in-home exertion with the guidance of trained professionals. Online platforms, such as YouTube, stream affordable and free sessions in a wide variety of modalities, from low-intensity options like yoga to high-intensity interval training. Some large health insurance companies collaborate with fitness providers to facilitate accessibility.

One example is UnitedHealthcare, which offers Apple Fitness+ subscriptions to fully insured members.

activities such as volunteering at the local food bank or home meal delivery programs.

Thomas suggests establishing a fitness community to motivate each other and to find ways to reduce the group’s carbon footprint. To cut emissions, walk together or use walking as a warmup and cool down to and from a workout, take mass transit or carpool— with bonus points if the group has access to a hybrid or electric vehicle.

We don’t have to be among the 80 percent of Americans that fail to achieve their New Year’s resolution. Feel well and feel good about achieving better health in the new year.

Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.

Community Support Getting involved in community initiatives is a wonderful way to seek out support and motivation, connect with likeminded individuals and build a health-conscious community. Stay active during the winter while giving back. Many organizations host December 2023

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How Intermittent Fasting Works

healing ways

Exploring Intermittent Fasting TIPS AND BENEFITS FOR IMPROVED HEALTH

by Steven Masley, M.D., FAHA, FACN, CNS

IF influences the body’s blood sugar control, energy production, gut bacteria load and hormone levels. When abstaining from food for a period of time, the body begins to rely on fat stores for cellular fuel.

This shift in energy metabolism also allows for enhanced autophagy, a process that removes damaged cellular components and promotes cellular renewal and repair.

Regimen Types

n TIME-RESTRICTED FEEDING

(TRF) involves limiting the daily eating window to a specific period, typically eight to 10 hours, followed by a fasting period of 14 to 16 hours. This regimen can be followed daily or limited to a few days per week.

n ALTERNATE-DAY FASTING

involves alternating between days of normal caloric intake and days of severe calorie restriction.

n 5:2 DIET entails consuming a normal

diet for five days and restricting calorie intake to 500 to 600 calories on two non-consecutive days.

n THE WARRIOR DIET involves fast-

ing for 20 hours followed by a four-hour eating window, typically in the evening.

Fasting has long played a role in major religions, but we did not begin to understand it from a scientific standpoint until Yoshinori Ohsumi, a Japanese cell biologist, discovered how cells recycle and renew themselves during fasting, for which he was awarded a Nobel Prize in 2016. Since then, multiple clinical trials have proven the health benefits of intermittent fasting (IF).

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All forms of IF have similar health benefits.

Each approach has its own merits, and it is crucial to choose the one that aligns with personal goals, lifestyle, fasting tolerance and overall well-being. Before adopting an IF routine, it is important to consult with a healthcare professional.

The easiest approach for many people is TRF, where eating stops at 9 p.m., breakfast is limited to coffee or tea without sugar or milk and eating resumes at noon. TRF has been shown to have similar benefits if followed every day or even just three days per week.

Fasting for a minimum of 12 hours provides some benefits, but a fasting period of 15 hours or more often yields greater

Food Photo Master/shutterstock.com

Selecting a Regimen

benefits. The best fasting hours depend on an individual’s work schedule and goals. Some individuals may find it more convenient to begin their fast in the evening and skip breakfast, while others prefer to omit dinner and have an early lunch, thus extending their overnight fast. The most critical factor is finding a pattern that can be maintained consistently.

Benefits of Intermittent Fasting Intermittent fasting has been associated with numerous health benefits, including enhanced cognitive performance, weight loss, reduced cardiovascular risk factors and better blood sugar control.

A study published in Cell Metabolism suggests that IF might correct circadian rhythm disruptions, which are believed to play a role in the progression of Alzheimer’s disease. The researchers found that IF improves memory and reduces the accumulation of fibrous amyloid proteins in the brain. Other studies have also found that IF enhances memory, attention, brain processing speed and cognitive function.

Multiple randomized clinical trials have shown that intermittent fasting is effective for modest weight loss, varying from five to 15 pounds, as well as reductions in waist circumference, body mass index and cardiometabolic risk factors.

IF is a safe dietary option to improve several markers of cardiometabolic health. A meta-analysis of 130 randomized clinical trials of subjects following all forms of IF showed improvements in insulin sensitivity, plus improvements in weight, cholesterol profiles, fasting blood sugar levels and blood pressure control. These findings suggest that IF is effective in helping to prevent heart disease.

An article in the Journal of Restorative Medicine highlighted the potential benefits of IF in preventing and treating cancer, although more research is needed. The authors noted that IF can promote recycling of cells, enhance DNA repair in normal cells, improve cell regeneration in tissues and protect against the toxic effects of chemotherapy.

Safety and Other Considerations Intermittent fasting is generally considered safe for most healthy individuals. However, young children, pregnant or breastfeeding women, and individuals with epilepsy, a history of eating disorders and those taking medications that can lower blood sugar levels should exercise caution or avoid fasting altogether.

While intermittent fasting can offer numerous benefits, some individuals may experience increased hunger and food cravings, poor sleep quality, an excessive drop in blood sugar levels in individuals prone to hypoglycemia and adverse effects on hormonal balance, especially for women that are menstruating.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

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natural pet

Homemade Pet Playthings EASILY CRAFTED TOYS AND TREATS

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

A

s pet guardians, we know the joy of spoiling our beloved furry and feathered friends with toys, treats and accessories. While such diversions can offer hours of fun and bonding, some store-bought items can pose dangers, including choking hazards, intestinal block-

age and damage, or exposure to harmful toxins used in plastics.

Safer, non-toxic options can be handcrafted using items found around the home.

By recycling materials and avoiding the packaging that comes with store-bought items, do-it-yourself toys and accessories

are more eco-friendly and sustainable.

Guardians can even involve their pet friends in a DIY project as a way to spend quality time together, have fun and foster a stronger bond. Here are a few ideas.

Recycled T-Shirt Tug Toy Dogs love a good game of tug-o-war, and this project is a simple way to repurpose old T-shirts. Using scissors, cut a garment into thin strips and braid them together tightly. Tie a knot at each end and enjoy a fun and safe exercise toy.

Catnip Toys Make catnip toys a feline friend will love with a few pieces of felt, some cotton stuffing or shredded pieces of old clothes, and catnip. First, cut the felt into small shapes like birds or fish. Next, sew two sides together, leaving a small opening. Sprinkle one tablespoon of catnip over the stuffing, fill the toy and sew up the opening.

Debbie Martin/shutterstock.com

Feline Scratching Post

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Scratching is an essential behavior for cats, but commercial scratch posts can be expensive. Instead, create one using recycled materials like cardboard or leftover carpet.

Cut the material into a long rectangular shape and wrap it tightly around a sturdy base, such as a wooden post or pole. Rub the material with catnip and watch the kitties scratch to their hearts’ content.

Rabbit Castle For rabbits, consider converting a cardboard box into a cozy manor. First, cut doors and windows into the box and make sure the

Pet Bandana This project is a bit more time intensive, but the result is worth it. To create a stylish pet bandana, simply cut fabric into a triangle shape, hem the edges and add a snap or tie to secure it around the pet’s neck.

Personalize it by embroidering the pet’s name or a fun design.

Birdseed Ornaments For avian lovers, birdseed ornaments in the yard are a fun and easy project that can involve the whole family. First, prepare unflavored gelatin in a bowl following the instructions on the package. Add a tablespoon of corn syrup for each package of gelatin used. Stir birdseed into the gelatin mixture until the liquid disappears. Place the mixture in the refrigerator for about ten minutes or until it firms up. Fill cookie cutters with the seed mixture, press down firmly and insert a two-inch piece of a straw near the top of the ornament. Refrigerate overnight. Gently remove the ornaments from the cookie cutters and replace the straw with a string. These homemade feeders will nourish neighborhood birds during the winter months when food is scarce.

Cat Teaser Cats love string. Unfortunately, playing with a piece of string, yarn or ribbon can lead to life-threatening complications, as they can become entangled in a cat’s intestine. A homemade cat wand allows them to chase, bat and chew without risk. Cut cotton, leather, sisal or hemp into strips about one foot long. Glue the strips of material one piece at a time to the end of a 12-inch wooden dowel or metal tube. Continue adding the material strips to the end of the rod until there are four or five layers. Tie a piece of material around the rod next to the last layer and tightly wrap it around the ends of the other strands to keep everything in place. End with a knot and a dab of glue, if necessary.

Sock Toys

Make an inexpensive, washable ball using those mismatched socks that seem to magically appear at the end of the laundry.

Stuff a long sock with three other socks and tightly tie it off to make a solid ball. Another option is to braid several socks and tie them together at either end to create a durable rope.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet.

Learn more at DrRuthRoberts.com.

Prostock-studio/shutterstock.com

edges are smooth to avoid injury. Place a soft blanket or cushion as flooring to create a comfortable space for the bunny. Add some tunnels made from cardboard and watch them have fun exploring their new hideaway home.

December 2023

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THE SKILLS CHILDREN NEED HOW TO HELP KIDS THRIVE INTO ADULTHOOD

by Jennifer Zethner, RN, MS, CPNP

S

kills learned at a young age are pivotal in shaping the development of children. As parents, educators and caregivers, we want them to develop into well-rounded, successful adults. Beyond academic knowledge, there are essential character and life skills that they need to master to help them grow into responsible, empathetic and resilient individuals.

Fostering Skill Development “Character skills should be intentionally taught and reinforced throughout a child’s educational journey,” says Ronald Bubnowski, an elementary school principal and Boy Scouts of America leader in New Jersey. “When we teach kids character skills, 30

Columbia Edition

we are investing in the future generation of change-makers and leaders who will make this world a better place.” Character skills contribute to moral and ethical growth and help equip children to face the challenges of the world with confidence and integrity.

Life skills are acquired gradually, starting from a very young age. As soon as children start interacting with their environment, they begin to develop fundamental skills. According to Laura Markham, a clinical psychologist and founder of Aha! Parenting, “Children are never too young to learn life skills.” For example, when a comforting parent tends to a crying baby, the baby learns to trust the people in their world and that they are worthy of being cared for.

ColumbiaNaturalAwakenings.com

This is a building block for self-confidence.

Life skills are not a one-size-fits-all concept. The skills that are most important for children to learn differ depending on their age and stage of development. When they are around 6 to 12 months old, a child can roll, sit, pull up to stand, crawl, vocalize, suck their fingers or pacifier, and hold and study a toy. This is an appropriate time to allow a child to learn how to self-regulate, an important skill for all ages. A good place to practice is during naps and at bedtime. Don’t be surprised that a child lets out only a few cries and then soothes themself to sleep.

Teaching toddlers life skills is about role modeling; they learn by example. Some key life skills to teach during these years

myboys.me/shutterstock.com

healthy kids

Creating a Learning Environment Teaching life and character skills to children requires a multifaceted approach involving guidance, practice and positive reinforcement. It is crucial to create a supportive environment that encourages them to explore and learn through hands-on experiences. Here are some effective strategies:

myboys.me/shutterstock.com

include feeding oneself, brushing teeth, following directions, washing hands, using the bathroom independently, manners and communicating needs and feelings.

By age 3, children start to socialize and make attempts to please others. Most skills acquired at this age come from socializing with other kids their age, whether that’s with siblings, at day care, nursery school, mommy-and-me groups or at the park. They should develop empathy and cooperation.

As they begin to explore the world around them unassisted, it is essential to focus on developing basic skills that allow them to feel independent and capable. Some key life skills to teach children during early childhood include tying their shoelaces, dressing themselves, cleaning up their toys and managing simple conflicts with siblings.

As children move through elementary school, character development expands as part of the development of their identity.

They learn more complex skills, such as time management, decision making, the importance of respecting others’ opinions and peaceful conflict resolution.

children in storytelling and play activities can make the process of learning life and character skills more enjoyable and memorable. Through storytelling, children can learn valuable lessons and understand the importance of various skills in different situations.

n Encourage independence and problem-solving. Allowing children to make decisions

and solve problems on their own fosters independence and critical thinking. By providing guidance and support, adults can empower children to become more self-reliant.

“Giving children a safe and supportive environment in which to fail and learn is part of the process, too,” says Bubnowski.

Visit HealthyChildren.org from the American Academy of Pediatrics and Tinyurl. com/LearnTheSignsActEarly from the U.S. Centers for Disease Control for tools and tips at every stage of a child’s development.

Jennifer Zethner is a certified pediatric nurse practitioner and founder of Simply Pediatrics in Northport, New York.

n Challenge a child at every age.

They are growing fast, and what they couldn’t do today they may be ready to do tomorrow.

n Lead by example. Children learn best

by observing the behaviors and actions of adults around them.

n Provide opportunities for practice.

Create tasks or chores that allow them to apply the skills they learn to reinforce their understanding and build confidence.

n Use storytelling and play. Engaging December 2023

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wise words

Deepak Chopra

ON THE QUANTUM BODY AND ACHIEVING PEACE

by Kimberly Whittle

D

eepak Chopra, M.D., is a pioneer in the field of mind-body medicine and one of the most inspiring philosophers of our time. He is the founder of The Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism, and Chopra Global, a health company at the intersection of science and spirituality. Chopra also is a clinical professor of family medicine and public health at the University of California San Diego and serves as a senior scientist with Gallup, Inc. He has authored more than 90 books translated into more than 43 languages, including numerous bestsellers.

Chopra collaborated with Jack Tuszynski, Ph.D., a physicist, and Brian Fertig, M.D., an endocrinologist, on his latest book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

What inspired you to write this book?

It is a celebration of the most surprising turn in my life. When I was practicing medicine at an exhaustive, hectic pace more than 30 years ago, I started meditating and had a life-changing breakthrough vision of a human body shimmering as a visual image—the quantum mechanical body. I became a writer, and my book, Quantum Healing, gave me my first boost.

But at the time, the topic of meditation was considered fringe. Thirty-seven years later, the fringe has moved to the center, and new studies are overturning long-held mainstream medical beliefs. Hence, the time seemed right to take a second bite of the apple.

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How can we modulate our epigenetic activity and restore homeostasis to reduce stress and inflammation?

Mind and body are inseparably one.

By increasing our awareness of bodily processes through interoception, we can self-regulate our body. We can do this through meditation, practicing vagal breathing and vagal activation, doing yoga and through movement. The greatest gift of self-awareness is to live with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less.

What do you mean by the quantum body?

Our physical body is an activity in consciousness. You experience your body through the five senses. Physical reality is experienced in the field of awareness that is outside of our body, and the field of awareness inside our body is called the interoceptive awareness. Meditation helps us transcend our physical and mental body and takes us to the source of all experience, including the experience of mind and body. Pure consciousness is the source of mind-body and the universe. The causal body is the source of every experience we have; it is your soul and the same thing as your quantum body. Quantum body exists to bring about all the healing needed at every level.

ColumbiaNaturalAwakenings.com

Why is the quantum model for well-being important, and how do you plan to reach a critical mass of participants?

Today, everyone is taking sides and is in conflict because they don’t agree with the perspective of others. As long as you engage in recycling trauma, the trauma leads to inflammation and disease in the body and in mental disorders. We have an inflamed world and will never solve this problem by any one side becoming the victor, because the intergenerational trauma will last for hundreds, if not thousands, of years.

This is the history of humanity since we were hunters and gatherers. Now the same tribal mindset spells extinction. We are sleepwalking to extinction unless we wake up. There is no hope for climate change, social and economic justice, racism, prejudice, health or joy. We need to cool down the world’s inflammation by starting with

ourselves and creating an ecosystem where we can bring peace to our own families, social environment, ecosystem of relationships and communities; then we can reach a critical mass. A lot of people do agree that consciousness is a field and that we can aspire to a more peaceful, just, sustainable, healthier and joyful world.

The Chopra Foundation has launched two programs. The Certification in the Soul of Leadership is about how you become a spiritual leader, which I have taught at Kellogg [School of Management at Northwestern University] and Columbia [University] and given talks about at Harvard [University]. We received a grant to offer it free of charge. The other certification, Becoming a Peace as the Way Facilitator, is only $9.99. If you can’t afford it, we give it for free. If you focus on these two things and get the critical mass of people out there, the change we want to see in the world will happen.

That you exist should be a perpetual surprise, and you should be full of gratitude for existence itself. That is the most holy and sacred experience that we can have.

What I am grateful for is that I exist.

Certification courses can be found at cfi.

ChopraFoundation.org. To join the Quantum Body book discussion group, visit Chopra QuantumBodyDiscussion.KnoWEwell.com.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

sun ok/shutterstock.com

inspiration

TREATING OURSELVES

by Marlaina Donato

F

or many of us, this time of year is a whirlwind of well-meaning obligations, and we struggle to hold onto the intended joy of the season. Somewhere between the office holiday party and making a toast on New Year’s Eve, it is easy to lose sight of the magic because we lose sight of ourselves.

During this hour of stillness when nature slows down to restore life force in the very roots, we can make a conscious decision to give back to ourselves by honoring our energy reserves. Being more realistic with our finances and not seeking an escape from holiday stress through overindulgence are holy choices we can make. Deciding not to spread ourselves too thin swaps exhausting multitasking for authenticity and the pleasure of being in the present moment. Redefining priorities without misplaced guilt allows us to give others our undiluted presence.

As the winter solstice nears and another chapter concludes, how much lighter might we feel if we bless ourselves with the soul-necessity of inner peace?

How many beautiful memories might we store up as spiritual nourishment for the journey ahead? Just as the solstice kicks off a bit more daylight as we inch toward spring, tending to our own roots not only

makes us stronger but also ensures a future harvest from which everyone around us can benefit.

Ideas for a More Balanced Season n Host a fun, potluck gathering instead of doing all the cooking. n Say “No” to an event and spend that time with someone that doesn’t have family or holiday plans. n Instead of a tangible gift, write a heartfelt letter to a loved one and lavishly decorate the paper and envelope. n Choose a morning to sleep in late or make yourself a delicious breakfast. n Enjoy the unique beauty of winter, pausing to notice a sunset or deepening twilight. n Share treasured stories and memories with a gathering of friends. n Avoid rushing and risk running behind. n Decide to not harbor any regrets. n Abandon perfection.

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

December 2023

33

THIS IS NO TIME

FOR PAIN

NON-SURGICAL ORTHOPEDICS (941)845-6970 NEWREGENORTHO.COM

James Leiber, DO

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Columbia Edition

Ron Torrance, DO

Ignatios Papas, DO

ColumbiaNaturalAwakenings.com

Lisa Valastro, DO

Duron Lee, DO

A DOCUMENTARY FILM BY HIDEYUKI TOKIGAWA

NARRATED BY

MICHAEL BUBLÉ "Like so many families, I have been deeply affected by Alzheimer's, so I was thrilled to become a part of this film when I realized that there's hope, and it's not just a death sentence."

- Michael Bublé

B O N UDale S Q & A , Bredesen ONLY ON KNOWEWELL.COM, WITH Dr.

Dr. Dale Bredesen New York Times Bestselling author of The End of Alzheimer’s

Now available on KnoWEwell.com.

ADVERTORIAL

BoironUSA.com December 2023

35

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

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

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

FRIDAYS DECEMBER 8-22

DECEMBER 1-DECEMBER 23

SATURDAY, DECEMBER 9

Santa at Holiday Lights–6-10pm. Dec 1-2, Dec 8-9 and Dec 15-23. Santa will visit Holiday Lights.

Professional photos and photo packages will be available for purchase. Cost: $25 car; $50 passenger van. Saluda Shoals Park East, 6065 St Andrews Rd, Columbia. Info: 803-772-1228, icrc.net.

FRIDAY/SATURDAY, DECEMBER 1-2

Winter Wine at Holiday Lights–6-7pm. Sample eight different wines, enjoy light refreshments, get one smore's packet and admission to Holiday Lights on the River the evening of the event. Take home a commemorative tasting glass. Ages 21 and up. Cost: $35. Saluda Shoals Park East, 6065 St Andrews Rd, Columbia. Info/register: 803-772-1228, icrc.net.

SATURDAY, DECEMBER 2

Santa’s Market Craft Show–8:30am-2pm. Complete your holiday shopping at this annual craft show featuring unique gifts, charming decorations, one-of-a-kind crafts, art prints and paintings, handmade jewelry, ornaments, painted glassware, holiday wreaths and more. Admission is free. All ages. Seven Oaks Park, 200 Leisure Ln, Columbia.

Info: 803-772-3336, icrc.net.

Cooking with Santa–10-11:30am. Bring your child into the kitchen with Flavored Fork to cook alongside the jolly old elf himself making his favorite snacks and other Santa-approved recipes. Cost: $35 session. Seven Oaks Park, 200 Leisure Ln, Columbia. Info: 803-772-3336, icrc.net.

Martha’s Vault–10am-1pm. The Hideout in WeCo, 118 State St, W Columbia. Info/cost: 803-881-1044, HideoutInWeCo.com.

SUNDAY, DECEMBER 3

Kitty Cafe–10am-1pm. The Hideout in WeCo, 118 State St, W Columbia. Info/cost: 803-881-1044, HideoutInWeCo.com.

TUESDAY, DECEMBER 5

Sip & Paint Plant Workshop–Holiday Planter– 6:30-8pm. A fun, hands-on workshop of beautiful seasonal blooms like poinsettias, ivy and more. $3 and $5 drink specials. Cost: $45. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803851-1905, GardenersOutpost.com.

FRIDAY-SUNDAY, DECEMBER 8-10

Elf Jr. The Musical–ICRC Children’s Theatre– Fri, 7-8:30pm; Sat, 3-4:30pm and 7-8:30pm; Sun, 3-4:30pm. Based on the beloved holiday film, this hilarious fish-out-of-water comedy follows Buddy the Elf in his quest to find his true identity. All ages. Cost: $10. Spring Hill High School, 11629 Broad River Rd, Chapin. Info/tickets: 803-3456181, icrc.net.

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Gardener’s Outpost Live Music–6-9pm. Dec 8, Rich Owensby; Dec 15, TBD; Dec 22, Paisley Marie.

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

NOMA Cookie Crawl–3-6pm. Gardener’s Outpost, 709 Woodrow St, Columbia. Info/cost: 803-2520041, GardenersOutpost.com.

Sip & Paint Drag Show–The Hideout in WeCo, 118 State St, W Columbia. Info/time/cost: 803-8811044, HideoutInWeCo.com.

SUNDAY, DECEMBER 10

Taylor Swift 1989 Drag Show–11am-1pm. The Hideout in WeCo, 118 State St, W Columbia. Info/ cost: 803-881-1044, HideoutInWeCo.com.

WEDNESDAY, DECEMBER 13

Geminids Meteor Shower–8-11pm. Our atmosphere protects us from millions of meteors each day. Tonight, the asteroid 3200 Phaethon will bathe our planet with more than 120 visible multicolored meteors an hour! Bring a blanket, snacks, chairs and a phone with the Night Sky app. Weather permitting.

Cost: $2 per person. Meech House, 2121 Lake Murray Blvd, Columbia. Info: 803-772-1228, icrc.net.

FRIDAY, DECEMBER 15

Candy Cane Hunt–3:30-4:30pm. Santa and his elves will be hiding candy canes along the trail at Crooked Creek Park. Bring a basket or bag for candy canes. Ages 1-12. Cost: $3 per child. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info: 803345-6181, icrc.net.

TUESDAY, DECEMBER 19

Sip & Paint Plant Workshop–DIY Wreath Workshop–6:30-8pm. Personalize your own wreath using a 22” Fraser fir wreath and a variety of festive evergreen sprigs, berries and a classic big red bow. $3 and $5 drink specials. Cost: $45. Gardener’s Outpost, 1211 Franklin St, Columbia. Info: 803851-1905, GardenersOutpost.com.

SATURDAY, DECEMBER 30

Crackin’ Up Comedy Brunch–The Hideout in WeCo, 118 State St, W Columbia. Info/time/cost: 803-881-1044, HideoutInWeCo.com.

SUNDAY, DECEMBER 31

Introduction to A Course in Miracles–4:30-6pm.

Jumpstart in your study and experience of ACIM with Joy Connor, and be ready to start the Workbook for Students on your own on January 1, with confidence and commitment. Zoom link provided upon request. Info: 803-447-6499.

plan ahead SUNDAY, APRIL 28

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

ColumbiaNaturalAwakenings.com

ongoing events

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

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

Virtual Healthy Living Support Group–7pm.

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

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

Email EternalPlanningSC@gmail.com to get Zoom information.

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

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

Gardener’s Outpost, 1211 Franklin St, Columbia.

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

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

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

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

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

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

AROMATHERAPY

COLON HEALTH

GARNER’S NATURAL LIFE

SPRING RAIN HYDROTHERAPY

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

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 29.

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

CHIROPRACTIC CHIROPRACTIC WELLNESS CENTER INC

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

Webster Technique certified, Dr. Jones provides family chiropractic care, health information and wellness resources to support the body’s natural ability to heal, allowing one to feel better and enjoy living a more active lifestyle! Call to schedule your appointment or discuss bringing our onsite chiropractic care and health-education services to your business, school or athletic team. See ad, page 23.

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

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 31.

Connect with us naturally!

Linda Salyer 120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com

FOOT CARE FOOT SAVI

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

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

Call to schedule an appointment! See ad, page 25.

HEALTH & WELLNESS ABOUT YOUR HEALTH INC

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

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

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

See ad, page 9.

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

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

The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plant-based lifestyle, which will improve and optimize your quality of life, health

and wellness while preventing, delaying, reversing or eliminating chronic illnesses. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 23.

YOUR WELLNESS PATCHES Grace Mosgeller 303-903-4936 (text only please) Grace@GraceMosgeller.com YourWellnessPatches.com

Live a healthier and more active lifestyle by triggering your body to heal naturally from within.

Wearing wellness patches for a few months can enhance your sports performance and help you recover faster from exercise, have more energy and vitality, sleep better, reduce pain and more. Register to attend a free wellness patch information workshop or contact Grace directly at YourWellnessPatches.com. See ad, page 5.

HOLISTIC NUTRITION RADIANT HOLISTIC HEALING

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

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

See ad, page 9.

HOLISTIC WELLNESS NATURAL BEING HOLISTIC WELLNESS SPA & CENTER

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

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

Owner and operator Sherino L. Maple is now offering complimentary consultations. Call today to book a consultation. See ad, page 34.

December 2023

37

1 WITH NATURE THERAPIES

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

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

Iridology and a Bach Flower consult are available upon request. Health services include, but are not limited to, homeopathic options. Other services include Traditional Chinese Medicine modalities, such as acupressure and reflexology, energy healing, TMP lamp, herbal recommendations, aromatherapy, and mud packing, among others. See ad, page 29.

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

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

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

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

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Columbia Edition

Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 3.

LOCAL RETREAT JOY LEE CONNOR

Healing Minster at Springhill AtONEment Center 803-447-6499

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

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

Nature walks and fireside gatherings available.

Contact Joy at 803-447-6499.

PHILANTHROPY SISTERS EMPOWERING EACH OTHER

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

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

ColumbiaNaturalAwakenings.com

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

PREGNANCY/LACTATION GRACEFUL BEGINNINGS BIRTH

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

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

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

REIKI & WELLNESS MARTA NATURALS REIKI AND WELLNESS

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

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

Let me help you unlock those secrets to become the best version of you. We offer mobile and virtual sessions. Call today to schedule your session or free consultation.

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

Reiki is a Japanese healing technique that promotes relaxation and reduces stress and anxiety through gentle hand movements.

Using the guidance of your unique needs, treatments include a blend of reiki, sound healing, gemstone heat therapy, and chakra balancing to recharge your energy field and repair any energy blockages. Schedule your healing session online today!

VITAMINS & SUPPLEMENTS

THERMOGRAPHY ABOUT YOUR HEALTH INC

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

Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aquachi footbaths, far infrared sauna, weight-loss programs, and thermography. Hardto-find natural, organic, whole food nutritional supplements, raw foods and natural household items.

See ad, page 9.

GARNER’S NATURAL LIFE

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

At Garner’s Natural Life, we offer the purest, most innovative highquality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, page 2, 38 and back page.

SPIRITUAL QUIET MENDING

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

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

UNITY OF THE MIDLANDS

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

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

Unity honors the universal truths in all religions and respects each individual’s right to choose a spiritual path. Come join us for a Sunday worship celebration and meet some positive, uplifting people that live life abundantly. See ad, page 11.

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

December 2023

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Columbia Edition

ColumbiaNaturalAwakenings.com