NaturalAwakenings New Haven & Middlesex CT MARCH 2023

FOOD & NUTRITION

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Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world. ~Garth

Davis, M.D.

Throughout the years, we have published many articles informing our readers about the many personal and planetary health benefits of a plant-based diet. Long-term healthy lifestyle changes require commitment and are fueled by the incentive to feel better. However, if we are to break old unhealthy diet habits and replace them with plant-based food choices, it is important that we enjoy the food we are eating and not get bored with the menu— otherwise, our newly chosen lifestyle will not be sustainable. The good news is that there is a wide variety of plants, flavors and recipes that most of us have never tried or even heard of. Plant-based recipes can be very satisfying and delicious, even for those of us with the pickiest palates.

Our feature article presents 5 big incentives to eat a plant-based diet: cost-effective disease prevention; enhanced flavor; anti-inflammatory benefits; sustainability, and improved mental and emotional health. This informative read also includes a list of plant-based resources, such as documentaries offering education on the benefits of a plantbased diet; websites providing plant-based tips and recipes, and plant-based cookbooks.

During the month of March, I like to spring clean my body by doing a detox. I prepare what I call my “Super Soup,” made with a vegetable broth base, and add garlic, onions, diced broccoli and cauliflower, sweet potato and chick peas. These veggies are potent antioxidants and cleansers. To spice it up, I add some turmeric (has anti-inflammatory properties) and a little cayenne pepper to give it a kick. Within 1-2 days, I sleep better, and the symptoms of arthritis in my hands improve significantly, along with my mood, energy level and mental clarity. I am convinced that a diet that is rich in whole foods helps to make me feel more whole.

Inflammation is the culprit behind many autoimmune diseases such as Multiple Sclerosis, which nearly one million Americans live with according to a 2019 National Multiple Sclerosis Association study. Our Wise Words interview this month is with Dr. Terry Wahls, who shares groundbreaking dietary and lifestyle changes that alleviate auto-immune disease symptoms, including those experienced by people with Multiple Sclerosis (MS). Our Healing Ways article shares information on how to thrive with MS, reduce inflammation and promote neuro generation.

Enjoy these great reads and more in the pages ahead!

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SUSTAINABLE LIVING

Crackdown on Musical Bows Made from Rare Wood

For centuries, brazilwood (Paubrasilia echinata) has been used to make the finest bows for classical stringed instruments due to its unmatched ability to project sound. The wood comes from Brazil’s Atlantic Forest, one of the most threatened biomes in the world. This once abundant wood is now endangered, and its trade is regulated under the Convention on International Trade in Endangered Species (CITES).

Since 2018, Brazilian authorities have been cracking down on brazilwood smuggling. They’ve confiscated almost 150,000 bows (and sticks) and last year raided 37 properties connected to their manufacture. In November 2022, signatories to the CITES treaty voted to expand restrictions and require permits to export newly made brazilwood bows. The classical music industry and several of its stars have voiced their opposition to such restrictions, but ecologists assert it is the only way to save the species.

Nations Agree to Protect Biodiversity

Scientists have warned for years that as forests and grasslands are disappearing at unprecedented rates and oceans are pressured by pollution, humans are pushing Earth beyond tenable limits. In December 2022, nearly 200 countries agreed on a Global Biodiversity Framework at the United Nations 15th meeting of the Conference of the Parties to the Convention on Biological Diversity. The historic agreement represents hope for real progress to halt the loss of biodiversity. Among its numerous provisions, the framework commits nations to protect 30 percent of the world’s lands, inland waters, coastal areas and oceans by 2030; increase financing for nature restoration and protection; halt human-induced extinction; and protect the rights of indigenous people. The protections will emphasize areas of particular importance for biodiversity and ecosystem functioning and services.

Throughout the talks there was division over the strength of the measures and how to finance them. In a statement released by the Wildlife Conservation Society, vice president of international policy Susan Lieberman said, “The [framework] is a compromise, and although it has several very good and hard-fought elements, it could have gone further to truly transform our destructive relationship with nature.” During negotiations, some countries called for a new fund to be set up to help preserve biodiversity, but this recommendation was not included in the final pact.

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First Honeybee Vaccine Approved

Wooden Wind Turbines

According to the U.S. Department of Agriculture (USDA), more than 100 U.S. crops depend on pollination by honeybees and other insects. Safeguarding commercial honeybee colonies is critical to food production as there has been an alarming population decline in wild species due to habitat loss, pesticide use and the climate crisis.

Recently, the USDA granted a two-year conditional license for a vaccine that protects honeybees from American foulbrood disease (AFB), a widespread, destructive ailment. The non-GMO inoculation will initially be available to commercial beekeepers and can be used in organic agriculture.

Prior to this booster, the only treatment method for AFB required beekeepers to burn the infected hives and equipment. According to vaccine manufacturer Dalan Animal Health, their vaccination is incorporated into the royal jelly, which worker bees feed to the queen. Once ingested, fragments of the treatment are deposited in the queen’s ovaries, providing developing larvae AFB immunity as they hatch.

Wind turbines provide one of the cleanest sources of energy; the power they produce is free, helping us reduce our dependence on fossil fuels. Several European companies are working to improve wind turbines by further reducing their carbon footprint. Stora Enso, one of the largest private forest owners in the world, has partnered with Voodin Blade Technology of Germany to make sustainable wooden, wind turbine blades. They are currently producing 66-foot blades and plan to make 262-foot blades in the future. These sustainable, laminated veneer, lumber blades have a high load-bearing capacity, are lighter and reduce the use of fossil fuels in manufacturing. Because they are relatively lightweight, the blades can be transported without heavy-duty equipment, further reducing their carbon impact. Stora Enso is also partnering with Swedish wood technology company Modvion in an effort to make wood the material of choice for wind turbine towers.

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Eco-Friendly Water Heating

When it comes time to replace the water heater, homeowners have an opportunity to save money and significantly lower their carbon footprint by choosing more efficient appliances. In the U.S., most homes are equipped with water heaters that require a large storage tank. The water has to be heated continually, leading to $400 to $600 water heating bills every year.

A tankless model requires less space, lasts longer and costs less to operate. Because it does not hold water, cold water flows into the unit and is heated only when needed. This can save energy because the unit does not need to heat gallons of water that aren’t being used.

One drawback is that tankless devices may require a gas line and may be a challenge for older homes because of the necessary permits and electrical upgrades. Whether it has a tank or not, choose an Energy Star-certified model, which is deemed to be more efficient and often comes with a rebate or tax credit. Visit EnergyStar.gov for more information.

Some people may opt for a solar water heating system, which can cut annual hot water costs in half. Homes that generate their own power with solar panels may eliminate the annual cost altogether.

Another option is a heat pump water heater that uses 70 percent less energy than standard water heaters and is currently eligible for a $300 federal tax credit. According to Energy Saver, a U.S. Department of Energy consumer resource (Energy.gov), heat pump water heaters use electricity to move heat from one place to another instead of generating heat directly.

After installing a new unit, be sure to recycle the old water heater. Ask the retailer of the new appliance if they participate in a take-back program, or coordinate with the installer to arrange for proper recycling.

If the water heater doesn’t need replacement yet, consider that for every 10-degree decrease in the temperature setting on a conventional tank there is a corresponding 3 to 5 percent energy savings. Lower temperatures also reduce mineral buildup and corrosion in the tank and pipes.

Keep in mind that the easiest way to lower a household’s water heating is simply to use less hot water. Look for ways to decrease the family’s use of hot water by taking baths or shorter showers, washing laundry with cold water and running the dishwater on the energy-efficient setting.

The Cellular Magic of Compassion

by Marlaina Donato

Dropping off a homemade treat on a neighbor’s porch or going out of our way for a stranger can make the recipient’s day, but the giver also gets a boost. Thanks to a scientifically proven cascade of feel-good chemicals like oxytocin, serotonin and dopamine, performing regular acts of kindness forges new neural pathways in the brain, amping up our cognitive ability while reducing symptoms of anxiety and depression.

The “helper’s high” is as real as the runner’s high and, according to sources cited by the Random Acts of Kindness Foundation, neurotransmitters stimulated by compassion have a stronger influence on health and longevity than exercise and other positive lifestyle factors.

Studies show that practicing kindness for just seven days increases happiness, but the magic is ephemeral. Oxytocin, the “love chemical” that bonds humans to each other, floods the bloodstream for only four minutes after a positive interaction, which means the more doors we hold for each other and the more we offer small soul-gifts to others, the more we train our brains to be happier and our bodies to be less sensitive to chronic pain patterns.

Of course, giving must be counterbalanced with a healthy ratio of receiving. Expressing compassion to ourselves is equally as important and effective. Including the self is paramount in purposeful generosity. Allowing ourselves the full range of human emotions without judgement, giving our bodies that much-needed extra hour of sleep, buying fresh flowers for our office and crediting ourselves for daily accomplishments are all easy ways to turn on endorphins.

The more joyful we can be in our own skins, the more likely we are to beam that joy out into the world. Being both giver and receiver to ourselves blesses us with an understanding of why expressing benevolence is vital to the planet. “The more you are motivated by love, the more fearless and free your action will be,” said the Dalai Lama, exemplifying how giving in itself is the greatest reward.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation. According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species respon-

sible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice.

Eating a plant-based diet makes sense on many levels. Make the switch.

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

TERRY WAHLS

O N MANAGING AUTOIMMUNE DISEASE WITH LIFESTYLE INTERVENTIONS

by Noelle Citarella, MS, RDN, CDN, IFNCP

Terry Wahls, M.D., is a certified practitioner at the Institute for Functional Medicine, as well as clinical professor of medicine at the University of Iowa, where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat multiple sclerosis (MS) symptoms. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, as well as an accompanying cookbook, The Wahls Protocol Cooking for Life.

When Wahls was diagnosed with MS and later relegated to a tilt-recline wheelchair in the early 2000s, she decided to fight back. Drawing upon her medical background, she identified certain nutrients that were critical for brain health and started taking supplements. The disease’s progression slowed as a result, spurring her to dig deeper. Since then, through rigorous scientific study and numerous clinical trials, Wahls has developed groundbreaking dietary and lifestyle recommendations that alleviate autoimmune disease symptoms. No longer bound to a wheelchair, she bikes to work every day and stands as

a living testament to the power of tenacity and strenuous scientific inquiry.

What are the key components of the Wahls Protocol?

The protocol is a lifestyle that supports the steadily improving health of everyone, not just MS patients. It focuses on eating more vegetables and fruits, and ensuring sufficient protein. It reduces or eliminates added sugars, ultra-processed foods, dairy and gluten-containing grains. While the diet may get more complex, a great place for anyone to start is including more nonstarchy vegetables, less processed food and more meals cooked at home. The protocol also includes lifestyle interventions, such as time in nature, meditation, mindfulness and physical activity. Even for patients who are wheelchair-bound, going from chair to bed, exercise will improve their quality of life. It is a way of approaching living that creates a more healthy, nurturing environment.

What excites you most about your current MS study?

Seeing what happens with brain volume and quality of life. We hypothesize that lifestyle changes will get the rate of brain volume loss to match that of healthy aging. MS patients have brains that are shrinking three times faster than in healthy aging. This increases the risk for anxiety, depression and early cognitive decline. Our study

will be the largest and longest dietary intervention study done in the setting of relapsing-remitting MS. We are recruiting people ages 18 to 70 diagnosed with MS. During the participants’ three visits, they will complete surveys, conduct functional tests, provide blood and saliva samples, and get an MRI. The participants will be divided into three groups. One will follow a modified paleo diet; the second an olive oil ketogenic, time-restricted diet; and the third will be the control group. We are optimistic that the first two groups will get to healthy aging, and the control arm will likely improve, as well.

What is metabolic flexibility, and how do you improve it?

Fasting improves metabolic flexibility—the ability to switch between protein, fat and glucose for fuel. Fasting for two days increases stem cells. While periodic fasting is beneficial for metabolism and regenerative processes, it is hard to sustain because of our strong biologic drive to eat and dislike for being hungry. An easier dietary pattern to sustain long term is time-restricted eating in a window of six to eight hours. Our current clinical trial incorporates this eating pattern.

Is there anything you know now that you wish you knew when you were getting started?

How important managing stress is. When I was diagnosed with MS, I could tell that stress made my symptoms worse. I feel I would have done much better had I maintained my meditation. I am fond of hormetic stress, that “sweet spot” where stress could be beneficial. Without stress, our bones and muscles disappear. Without the stress of having to learn, our brain disappears. We just need an equal measure of relaxation and recovery.

What is your takeaway on lifestyle modifications and multiple sclerosis?

You can reverse symptoms of MS and restore function. You can have a great and meaningful life at your level of function. It is important to find joy, gratitude and purpose in life as it’s unfolding now, and doing so will help with the energy and commitment needed to do the work that can change the direction of your healing journey.

To learn more about Wahls’ studies, visit wahls.lab.uiowa.edu. To participate, visit wahls.lab.uiowa.edu/join-study or contact the study team at MSDietStudy@healthcare.uiowa.edu.

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Loving Our Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don ’ t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure. Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five

stages. The first three stages are mild or moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a lifesaving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australiabased naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

Danijela/AdobeStock.com

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the proinflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama.

Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing proinflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to

the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial. “Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

FINDING HOPE IN ACTION

SAVING EARTH AND WATER WITH SMALL STEPS

by Marlaina Donato

In her book One Makes the Difference: Inspiring Actions That Change Our World, environmental activist Julia Butterfly Hill asserts, “Everything we do and say does change the world. Even our inactions have impact.” Spring-boarding from Hill’s keen observation, the efforts each of us make can add up to much more than we ever imagine. This year, the International Day of Forests and World Water Day are celebrated during the spring equinox (March 21 and 22), when nature kicks into high gear for annual renewal. For those dedicated to Earth awareness, this is a wonderful opportunity to commune with like-minded activists and learn about our impacts on vanishing resources.

Progress as Incentive

It is easy to be hopelessly discouraged when we look at the statistics of vanishing rain forests, polluted waterways and an astonishing output of “forever chemicals”, but focusing instead on the headway we’ve made worldwide can be a shot in the arm. The ozone layer, according to reliable accounts, is in recovery, thanks to reduced production of chlorofluorocarbons.

Plastic policies in cities across the U.S., Europe and Australia are reducing waste, especially plastic shopping bags, plates, straws and cutlery. To fight the demise of vital coral reefs due to ocean acidification caused by the plastic pandemic, scientists are seeding reefs with coral offspring to promote restoration. The United Nations biodiversity conference held last year initiated an agreement among world leaders to restore 30 percent of natural resources by 2030 through concentrated efforts across the globe.

Fostering Forests

Major culprits of deforestation are food production (soy, corn and livestock), illegal logging and excessive paper manufacturing, which uses hazardous chemicals that compromise the air and human health. But there is much we can each do to counterbalance this devastation.

Besides going paperless whenever we can at home and work, opting for paper alternatives like bamboo, hemp and sugarcane can reduce energy production and pollution. “The three Rs— recycle, reuse and reduce—are still very important,” says Todd Larsen, executive co-director at Green America. “Look for paper products made with post-consumer recycled fiber, and consumers can encourage companies they support to use recycled paper as much as possible.”

The people behind TreeSisters.org, a registered charity in the UK spearheading social change and tropical reforestation, explain, “Tropical forests are more than ‘the lungs’ of our world. They are the beating heart of the hydrological cycle. As weather stabilizers, rain creators and cleansers, they are intimately tied to our health and our food.”

Supporting reputable organizations for land and water extends beyond funds. Volunteer work, initiating a fundraiser and spreading the word about their efforts on social media or over a coffee break are love in action. Choosing to buy from organic farmers with Earth-positive practices like crop rotation, cover cropping and composting is an investment in the future. Brady Smith, the public affairs officer for the Coconino National Forest, in Arizona, emphasizes, “If people can practice ‘leaving no trace’ ethics, that would go a long, long way in helping preserve our forests.”

Walking Our Talk for Water

It is a frightening prospect that the world’s oceans will have more plastic than marine life in just 30 years. The impact of overfishing adds to the grim reality, but we can choose sustainable, wildcaught seafood that requires minimal fresh water (and produces fewer carbon dioxide emissions than the beef industry).

According to UNICEF and the World Health Organization, one in three people suffer from the consequences of contaminated water. Supporting clean water projects sponsored by charities like Water.org can help provide safe drinking water for families in impoverished countries. Donating $200 can help a family receive a water credit loan to connect to a water supply inside the home. A borrower’s payback rate in a country like the Philippines is an inspiring 99 percent.

Full Circle

Even surfing the net can have environmental implications. Instead of conducting web searches on Google, consider Ecosia. They use the profit they make from people’s searches to plant trees where they are needed most. What we do matters.

Canadian activist Maude Barlow’s inspiring words at the World Future Council last year remind us, “We can’t know what the outcome is going to be, but we have to have faith that others are doing very important work and that, collectively, that’s going to make a difference.”

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

WORK HARDER AND SMARTER

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

by Kirby Baldwin

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, short-form exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“

In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist,

certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com)

Basic Principles of HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high intensity when it is at

or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent of an individual’ s maximum heart rate. Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

Benefits of a HIIT Workout Regimen

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout.

Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity.

The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per

How to Get Started

For those looking to improve aerobic fitness, intervals typically involve a one-toone or one-totwo work-to-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for 30 seconds and rest for 30 seconds.

If the goal is to gain strength, longer rest intervals are needed, with at least a oneto-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion.

HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between workouts to rest and repair. Atkinson cautions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

week are recommended when the exercise is vigorous.

Thriving With Multiple Sclerosis

H OW TO REDUCE INFLAMMATION AND

PROMOTE NEUROREGENERATION

by Noelle Citarella, RDN, CDN, IFNCP

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of

life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfurrich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin,

neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

To me, working is a form of sustenance, like food or water, and nearly as essential

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and wellbeing compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered

mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous difficulties, such as a narrower airway, which can cause

hypoxia, or low levels of oxygen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy Dayries-Ling, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health, Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a well-developed dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of seemingly unrelated conditions, including

dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the

wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, long-term well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Empower Natural Health By

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1.Crowded Teeth & Deficient Jaws

2.Pinched Airway

3.Clicking/Popping Jaw Joints

4.Teeth Grinding

5.Tongue-Tie & Abnormal Swallowing

6.Weak Chin, Double Chin

7.Sunken Mid-Face, Flat Cheekbones

8.Teeth Pulled & Spaces Closed For Braces.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flu

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

Dr. Felix Liao, DDS

Natural Remedies for Pets

by Karen Shaw Becker, DVM

Natural remedies and healing therapies are not just for humans, they also help pets overcome illness and maintain optimal health. Used properly, plants, herbs, essential oils and other natural, non-toxic substances can complement and often replace drugs and other chemical agents. Here are seven healthful solutions.

Coconut oil is a source of medium-chain triglycerides, which benefit cognitive function. It is also rich in lauric acid, a powerful antimicrobial agent for yeast infections, allergies and skin conditions (when used topically). Feed dogs and cats one-quarter teaspoon of 100 percent organic, cold-pressed, human-grade coconut oil for every 10 pounds of the pet’s body weight twice daily.

Manuka honey is an all-natural, effective remedy. Clinical trials have shown that it can eradicate hundreds of strains of bacteria, including certain antibiotic-resistant varieties. A Unique Manuka Factor rating of 10 or higher is recommended for medicinal use. Manuka honey can be used to manage resistant ear and skin infections, as well as large, superficial wounds that cannot be closed surgically. Given orally, manuka honey is effective at addressing H. pylori, the bacteria that contributes to gastrointestinal irritation, small intestinal bacterial overgrowth and excessive E. coli blooms in animals with dysbiosis.

Aloe vera has multiple applications. To reduce a dog’s discomfort from skin irritations, cuts or wounds, clean the affected area and apply the raw, inner gel of the plant to provide a soothing effect. For constipation, a small amount of whole leaf aloe vera juice, a natural laxative, can be added to a dog’s food. Inner leaf aloe juice, which doesn’t contain the skin, helps heal gastric ulcers, colitis and leaky gut.

Lavender oil is used in aromatherapy to help calm nervous or anxious animals. For a dog with noise phobia, place a few drops on their collar or bedding before a stressor occurs, if possible, or diffuse the oil around the house for a calming effect. Lavender oil can also be beneficial for treating hot spots. Add a few drops to manuka honey or coconut oil and apply after disinfecting the wound twice daily.

Oregano oil contains potent antibacterial and anti-parasitic properties. It can be used to calm itchy skin, soothe irritated gums and assist in balancing a dog’s gut flora. It is also a beneficial herb for dogs with kennel cough or

recurrent infections. Oregano oil should always be diluted before using it in or on pets.

Ginger is a widely used, non-toxic, non-irritating remedy for soothing tummy troubles. It can be given orally or used in oil form by adding a few drops to a carrier oil, such as coconut or olive oil, and massaging the mixture into the skin on the pet’s belly. Alternatively, add small amounts of freshly grated ginger or the dry herb to a tasty meatball or other yummy treat. Use no more than one-sixteenth teaspoon for kitties, one-eighth teaspoon for small dogs under 10 pounds, one-quarter teaspoon for medium-sized dogs, one-half teaspoon for large dogs and three-quarter to one teaspoon for giant breeds. Give the ginger one to three times a day, as needed.

Chamomile is an effective calming agent that has analgesic and anti-spasmodic properties and is beneficial in soothing the central nervous system. Use a cool chamomile tea bag against a wound, irritation or bug bite on the dog’s or cat’s skin to provide a soothing effect. Something else to consider is a soothing chamomile after-bath rinse. Add five chamomile tea bags to two quarts of very hot water and steep until the water is cool for up to three hours to allow the maximum amount of polyphenols to release into the water. Remove the tea bags and pour the rinse over a freshly bathed pet from the neck down. Massage into the skin and do not rinse.

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

calendar of events

THURSDAY, MARCH 2

Sound Healing Meditation – 6pm-7pm. Join Bradford Tilden every other Thursday for a deeply restorative and activating Sound Healing Meditation. He creates powerful sonic transmissions with his voice and crystal bowls for you to relax, recharge and release stress and unwanted energies from your body, mind, and field. Please Bring your own blanket, chair or yoga mat to sit on. Register via eventbrite: tinyurl.com/BridgeSoundBrad Walkins welcome. $20-$35 The Bridge Healing Arts Center, 304 Main St, Farmington. 860-404-2578, Bridgehac.com.

SATURDAY, MARCH 4

Maple Sugaring – 11am-12pm. A very long time ago, the native people of the northeastern part of our country shared their sweet tree know-how with the colonists from Europe. Ranger Dawn presents an introduction to making maple syrup the old-fashioned way, and help us to choose just the right tree for tapping into this sweet treat! Fee: $6 per person ages 3 and up. Registration is required by emailing to ansnaturectr@ansoniact.org. Family program –children must be accompanied by an adult.

Sacred Circle of Wisdom – A monthly journey to explore all that emerges as we transition through the stages in life. Initial group meets Monthly in person. By donation, suggested $10-$20/ 696 Amity Rd, Bethany. Register at LauriIngram.com.

TUESDAY, MARCH 7

Vocal Toning Circle – 6:30pm -8pm. Learn to use your own voice to clear your body, mind, and soul of energy that no longer serves you. Feel the power of the group as we make sound for pure joy and healing. Bring a crystal bowl if you have one. More will be provided. If necessary, a crash course in toning with a crystal bowl will be given free of charge. $30 The Center for Higher Living 130 Webster Square Rd, Berlin. Tinyurl.com/March2023Toning RSVP to Bradford. Call: 860-830-5841 or email: info@crystalmusichealing.com.

FRIDAY, MARCH 10

Painting Wine Glasses – 6pm-9pm. Teacher: Cheryl Tuttle. This is a class at the beginner to intermediate level. In this class, you will learn how to paint on glass. This versatile method can be used on any glass product. The fee is $30 with all materials included. Location: 352 Main St, Durham. For more information and to register: 203-314-1059 or email EarthlyGoddess02@gmail.com.

SATURDAY, MARCH 11

Crystals, Chakras and Pendulums – 11am (March 11) – 12pm (March 12). Crystal energy can influence chakra health and balancing. In this workshop, learn about crystal energy and pendulums, and practice balancing your own chakra energy with crystals, visualization and meditation. Workshop plus kit $25. Workshop only Free. The Liminal Studio, 696 Amity Rd, Bethany. Register at LauriIngram.com.

Humble Bee Company: Protecting Our Native Pollinators, Bees and Butterflies – 2pm-3pm. Learn about the plight of the Monarch Butterfly, the honey bee, and the endangered native bumble bees and how we can do our part to save these fascinating pollinators. Learn about our most important pollinators and the Beekeepers that tend to them as well as the benefits of protecting our pollinators. Her inspiring presentation will open our eyes to the fascinating world of the honey bees and other pollinators and the crucial role they play here on planet earth. $6 per person. Ages 14 – Adult. Register in advance at ansnaturectr@ansoniact.org or call 203-736-1053.

Universal White Time Gemstone Healing Level 1 Course – 10:30am (March 11) – 5:30pm (March 12). Have crystals been calling out to you? Do you have a spiritual interest in your health? Do you want to increase your wellbeing and happiness with the energy of stones? Learn to heal yourself, others, animals and the environment with the rare and ancient knowledge of Universal White Time Gemstone Healing. Receive an initiation and certification as a Level 1 UWT Gemstone Healing Practitioner. All levels of experience are welcome. $475 Pre-registration required.Tinyurl.com/UWTG-March2023. The Center for Higher Living, 130 Webster Square Rd, Berlin. Contact Bradford: 860-830-5841. Info@CrystalMusicHealing.com.

TUESDAY, MARCH 14

Monthly White Time Healing Circle – 6pm8:30pm. Every 2nd Tuesday all are welcome to participate in this exclusive round-robin style healing circle featuring White Time Energy and Gemstone healing. Everyone gets a turn on the table to receive White Time energy and the featured gemstone treatment of the month. Facilitated by Bradford Tilden. $30 The Center for Higher Living 130 Webster Square Rd. Berlin. https://tinyurl.com/Jan2023WhiteTimeCircle RSVP Bradford. Call: 860-830-5841 or email: info@crystalmusichealing.com.

WEDNESDAY, MARCH 15

Jr. Rangers: Registration begins March 15 –Course is from April 20-June 8. Calling all teens 11 to 14 years old who love nature! Has your child wanted to work with animals, garden, help maintain our trails, and help with conservation and community science projects? This is the opportunity to help the Nature Center in our 7 – week after school program. Parental permission is required. Class size is limited; this class fills up fast! FREE Register in advance at ansnaturectr@ansoniact.org.

THURSDAY, MARCH 16

Sound Healing Meditation – 6pm-7pm. Join Bradford Tilden every other Thursday for a deeply restorative and activating Sound Healing Meditation. He creates powerful sonic transmissions with his voice and crystal bowls for you to relax, recharge and release stress and unwanted energies from your body, mind, and field. Please Bring your own blanket, chair or yoga mat to sit on. Register via eventbrite: tinyurl.com/BridgeSoundBrad. Walkins welcome. $20-$35. The Bridge Healing Arts Center, 304 Main St, Farmington. 860- 404-2578, Bridgehac.com.

SATURDAY, MARCH 18

A Snakes’ Life – 12pm-1pm. Here at the Nature Center we have two beautiful snakes, E.T. our Ball Python and Milkshake our Milk Snake. Come and learn about these two amazing creatures as well as their relatives with Ranger Jeremy during this family friendly event. You will be able to get up close and personal with them during our live animal showcase. Please register in advance at ansnaturectr@ansoniact.org.

SUNDAY, MARCH 19

Welcome Spring – 12pm-4pm. Celebrate the Spring Equinox with Crystal Energy. The Transformation Center, 7 Reimer Rd, Westport. $33. To reserve your spot, visit LauriIngram.com.

Jump into Geology – 2pm-3pm. Have you ever wondered where rocks come from? Learn about the three basic types of rock with fun, hands-on activities! Find out what makes boulders erratic, which rocks have the most fossils, why some rocks earned the nickname New England Potatoes, and more! Ages 8 – above. Register at ansnaturectr@ansoniact.org.

SATURDAY, MARCH 25

Needle Felting Animals Workshop – 10am2:30pm. (with a 30-minute lunch break). This is a beginner class. You will learn to create a small animal out of felt using the needle felting process. The cost is $125, which includes materials. No experience is needed. Location: 352 Main St, Durham. For more information and to register: 203314-1059 or email EarthlyGoddess02@gmail.com.

The Season of Rebirth! Crystal Activation Board – 12pm-3pm. What are you seeking to create in this new season? In this experiential afternoon, create a Feng Shui inspired vision board where we will create images to reflect all areas of your well-being. Activated with crystal energy, we will end our afternoon a group ceremony, holding everyone’s intentions for the coming year. All supplies provided! Participants will leave with a laminated vision board and set of 9 crystals. Participants will also receive a discount on any crystal purchases. If inclement weather, this will be rescheduled. $47. The Liminal Studio, 696 Amity Rd, Bethany. Register at LauriIngram.com.

THURSDAY, MARCH 30

Sound Healing Meditation – 6pm-7pm. Join Bradford Tilden every other Thursday for a deeply restorative and activating Sound Healing Meditation. He creates powerful sonic transmissions with his voice and crystal bowls for you to relax, recharge and release stress and unwanted energies from your body, mind, and field. Please Bring your own blanket, chair or yoga mat to sit on. Register via eventbrite: tinyurl.com/BridgeSoundBrad. Walkins welcome. $20-$35. The Bridge Healing Arts Center, 304 Main St, Farmington. 860-404-2578, Bridgehac.com.

FRIDAY, APRIL 28

Universal White Time Healing Level 1: FridaySunday April 28-30 – Fri: 6pm-9pm; Sat 9am6:30pm; Sun 11am-6:30pm. UWT is an advanced ET healing energy system that opens access to a wealth of knowledge and abilities already within you and gives tools and the power to heal yourself and others on a deep soul level. It is a manifestation of Light and Love that encourages one’s personal awakening and truth while working with all frequencies of color and time - past, present and future in one unit. $525 The Center for Higher Living, 130 Webster Square Rd, Berlin. Pre-registration required: Tinyurl.com/UWTH1-April2023. Contact Bradford. Call: 860-830-5841 or email: info@crystalmusichealing.com.

ongoingevents

sunday

Sunday Guided Hikes – 1pm. Join a Nature Center guide on Sunday afternoons for fun, exercise, and learning about our trails! Free. Ansonia Nature and Recreation Center, 10 Deerfield Ln, Ansonia. Preregister: ansnaturectr@ansoniact.org.

monday

Post Bariatric Support Group – 1pm. (Group held on Mondays). This therapeutic group is for those who have had bariatric surgery (at any time) and are looking for support in continuing the lifestyle. Location: Wolf Spirit Wellness and Counseling Center, LLC 670 Main Street South Suite B2 Woodbury, CT 06798. Please contact 203-263-3175 for more information or to reserve your space now. WolfSpiritWellness.org.

tuesday

Sound Healing Meditation at The Red Barn in Durham – Tuesdays 7pm-8:15pm. Rejuvenate and replenish your body, mind, and soul in the sound waves, while accessing deeper levels of consciousness and healing. $35. RSVP at: Katie@FeelYourLight.com.

wednesday

Drop in Mindfulness Meditation – 5:30pm6:30pm. (Feb 1, 8, 15 & 22). For information and to confirm, call 323-782-9085. Location: Conscious Creations, 34 Jerome Ave, Ste 220, Bloomfield. IntuitiveSoulHealing.com.

thursday

The Caring Network – 6pm. Free virtual support group for adults who have lost a loved one via Microsoft Teams. (Thursdays, March 2 & 16). Bridges. 949 Bridgeport Avenue, Milford. Info about grief with facilitated open discussion. Adults do not need to register. The group is facilitated by a Bridges counselor and is sponsored by Bridges Healthcare and Cody-White Funeral Home. For more information, please email the group facilitator, Brooke Torres M.Ed., at Brtorres@bridgesmilford.org.

Spiritual Awakening Group – 6pm-7pm. At the Red Barn in Durham, 352 Main St, Durham. $5. For more information, please call or text Steph at: 914-330-1474.

friday

Creative Craft Night – 6pm-9pm. (1st and 3rd Friday Nights each month: March 3 & 17). 6pm9pm. Join us for a creative evening of conversation and crafting in the spirit of the sewing bee. Bring a project you’re working on or try a simple project on the studio. All are welcome. The drop-in cost is $10. Location: 352 Main St, Durham. RSVP at 203314-1059 or email EarthlyGoddess02@gmail.com.

saturday

Creature Features – 12pm. Come to meet our furry, scaly, and feathery animal ambassadors. You’ll have the chance to touch and hold them in this Free family program for all ages. Ansonia Nature Ctr, 10 Deerfield Rd, Ansonia. Preregister: ansnaturectr@ansoniact.org.

classifieds

ALS SUPPORT

THE ALS ASSOCIATION CONNECTICUT CHAPTER – Leading the fight to treat and cure ALS through research & advocacy while empowering people w/Lou Gehrig’s Disease and their families to live fuller lives w/compassionate care & support. 4 Oxford Road, Unit D4. Milford. 203-874-5050. WebCT.alsa.org.

SUSTAINABLE LIVING

community resource guide

APPLIED KINESIOLOGY

KC CHIROPRACTIC & WELLNESS

Kevin Healy, DC

17 Woodland Road, Madison, CT 203-245-9317

KevinHealy@sbcglobal.net

DrHealMe.com

Applied Kinesiology is a neurological evaluation to find and treat dysfunction. Different because it addresses causes instead of chasing pains, Dr. Healy tests if a therapy alleviates dysfunction, finding immediate answers as to which provides the most improvement. Chiropractic, craniosacral, myofascial and acupressure are among the therapies Dr. Healy uses. Generally, no single cure exists as disease and dysfunction typically involve multiple areas of the body. The goal of any therapy—physical, chemical, or emotional—is to improve function; a combination of therapies typically yields the best results. See ad on page 23.

MASSAGE

THE BLUE BUDDHA INTEGRATIVE MASSAGE

Angela Amendola, LMT #004570 BOARD CERTIFIED #504545-06 North Haven, CT 203-435-5925

Angela@TheBlueBuddha.com

TheBlueBuddha.com

The Blue Buddha – Integrative Massage, exclusively for women. Offering individualized no-rush massage that balances your physical, emotional, and psychological wellbeing through the mindful application of Western and Eastern techniques. Inspired by years of meditative discipline, providing a deep level of sensitivity and awareness to assist individuals in achieving greater relaxation and healing. Pre and postnatal massage, grief and stress relief, injury and recovery, wellness and relaxation massage.

MASSAGE THERAPIST A MOMENT IN TIME MASSAGE, LLC

Jill Andrzejewski

LMT #9900, RMT & Psychic

3490 Whitney Avenue, Suite 205 Hamden, CT 203-909-1108

Jillamomentintimemassage@gmail.com

AMomentInTimeMassage.org

I use a holistic approach to treat my clients—We work as a team, setting goals to move forward to get you where you wish to be physically, mentally and spiritually. My intention is to empower people to empower themselves. I am an advocate for gentle stretching, crystals and breath work to maintain a feeling of being grounded and calm. Services available: massage, 30-minute sessions for chronic pain management, Reiki, chakra balancing, angel tarot, oracle card readings, couples Reiki, foot baths with hand made all natural herbal ingredients, group events and classes. A Moment In Time Treasures items available for purchase. Sessions available by appointment only.

MEDICAL THERMOGRAPHY

CT THERMOGRAPHY

April Beaman

Main Office: 11 Melrose Dr. Farmington, CT Satellite Offices: Glastonbury, CT, Hamden, CT, Westport, CT, Hadley, MA 860-415-1150

info@ctthermography.com

CTThermography.com

CT Thermography specializes in medical thermal imaging, also known as thermography. Thermography is the use and study of thermograms for detecting and measuring variations of heat emitted from the surface of the body. A thermogram is produced by a highly sensitive, infrared camera that accurately maps temperature variations which are then analyzed by Board Certified physicians known as thermologists. Thermography screenings are effective to assess and monitor whole body health and can aid in the detection of inflammation, disease processes and cancer. Furthermore, this health screening tool is noninvasive, radiation-free and does not involve any contact with the body. See ad on page 7.

SALT HEALING THERAPY WELLNESS CENTER

SALT OF THE EARTH

THERAPEUTIC SPA

787 Main St, S Woodbury, CT 203-586-1172

NaturalSaltHealing.com

Combining an array of natural therapies that have been used since ancient times with today’s technology, Salt of the Earth Spa provides a sanctuary for deep transformations, healing and grounding for Mind, Body and Spirit. See ad on page 19.

SPIRITUAL COUNSELING

LAURI INGRAM

696 Amity Road, Unit B-1 Bethany, CT 203-435-5650

lauri@lauriingram.com

LauriIngram.com

As an ordained interfaith/ interspiritual minister, I believe there is much to learn as we journey through life. It begins with openness, curiosity, and deep self-compassion. My commitment is to using my life skills, experience, and training to create safe and sacred space for self-discovery through various modalities, including meditation, crystals, color and art journaling.

TRANSFORMATION COACH & REIKI MASTER

CHANNELING

YOUR WISDOM COACHING

Lynda Mettler, ACC Transformation Coach & Reiki Master Milford, CT 203-623-6066

Lynda@YourWisdomCoaching.com

YourWisdomCoaching.com

I shift clients from self-doubt to confidence, and from inner-criticism to self-compassion with a unique blend of “parts work,” meditation and life coaching to uncover the person they truly are beneath the mistruths they’ve been taught.This work brings lasting change.

community resource guide

UNIVERSAL WHITE TIME CRYSTAL & SOUND HEALING

CRYSTAL MUSIC HEALING

Rev. Bradford Tilden, MM, CMT, UWT 860-830-5841

info@CrystalMusicHealing.com

CrystalMusicHealing.com

Linktr.ee/BradfordTilden

My goal is to empower you to develop spiritually and professionally. I offer sessions and teach certification classes in Universal White Time (UWT), Lemurian Intuitive, Crystal, and Sound Healing, transformational voice coaching, and guided visualization. I use these techniques, and more to help you to obtain authentic expression, empowerment, and transformation. You can purchase personally attuned crystals, through me. My clients and students gain a renewed clarity and a sense of purpose in working with me.

WHOLE BODY THERMOGRAPHY

B WELL THERMOGRAPHY

Shirley Prendergast, CTT, INHC 380 Boston Post Rd, Orange, CT 705 Boston Post Rd, Guilford, CT 203-915-9712

shirley@bwellthermography.com

BWellThermography.com

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

Choosing B Well Thermography is a step in the right direction for Early Detection and Prevention. Thermography testing is a radiation-free, state-of-the-art screening procedure that captures heat images of the breast to aid in the early detection of cancer and fibrocystic breast disease. As a Health Coach, I use the holistic approach when working with patients to achieve optimal health. See ad on page 9.

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