Natural Awakenings New Haven/Middlesex Counties - November 2023

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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

THE JOYS OF MINIMALISM A Rich Life With Less Stuff

Eco-Living NEW HAVEN-MIDDLESEX

NOVEMBER 2023

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Holistic Community Professionals

Our professional team of holistic and natural businesses provides community outreach and education. We are committed to improving the health and wellness of body, mind and spirit in the communities we serve.

To join Holistic Community Professionals, contact Shirley Bloethe at 860-989-0033.

Visit our site: HolisticCommunityProfessionals.org HOLY FIRE REIKI MASTER Damaris Cruz Holy Fire is both powerful and gentle, and provides purification, healing, empowerment and guidance.

Tender Loving Reiki Shelton, CT 203-338-1100 DCruz88@yahoo.com

SPIRITUAL TRANSFORMATION COACH

INTUITIVE COUNSELOR & HEALER

MASSAGE THERAPY Jill Andrzejewski LMT, RMT, Psychic

Massage Therapy Reiki & Chakra Balancing Angel Tarot, Oracle Card and Tea Leaf Readings A Moment In Time Treasures items for self-care and healing workshops and classes

203-909-1108 JillaMomentinTimeMassage@gmail.com

AMomentInTimeMassage.org

PSYCHIC MEDIUM

Gayle Franceschetti

Heather Gottlieb

Hypnotherapy, Meditations, Reiki/Energy Sessions, Essential Oils, Group Past Life Regression, Individual Past Life Regression, Workshops, Spiritual Power Journeys

Group and individual intuitive readings about loved ones, jobs, relationships, past life, Oracle Card. In person and online.

MEd, CHt

Private mentoring & counseling 203-631-7803 Return2love3@gmail.com Return2Love.com

NATUROPATHIC PHYSICIAN

Psychic Medium

433 Spring St. Southington, CT 06489 860-899-9211 PsychicMediumHeather@yahoo.com HeathertheMedium.com

TRANSFORMATION COURSES

Nicole Klughers

Terri O’Brien

Spiritual Counseling, Sacred Creativity through Cosmic Smashbooking Crystal, Light, Sound Energy Balancing

Rocky Hill & Virtual Visits Your Health Detective.

Listens, Takes Time, Finds You Answers.

Uses Detailed Testing, Not Guessing.

Discovers the Root Cause of Symptoms.

Audio and spotlight courses to transform your mindset, life and productivity.

203-435-5650 Lauri@LauriIngram.com LauriIngram.com

234-222-8362 Hello@DrNicoleKlughers.com DrNicoleKlughers.com

Rev. Lauri Ingram Mindfulness and Meditation teacher

ND, PharmD, MSAc Vis Wellness Center

ENERGY HEALING

PSYCHIC MEDIUM

Transformational Course Creator Fear Stomper Belief Changer

Terri@MasterJoyandSuccess.com MasterJoyandSuccess.com

SPIRITUAL HEALTH PRACTITIONER

Kathy Stalter

Rev. Bradford W. Tilden

PhD, Psychology

Owner

Psychic Medium Spiritual Intuitive Life Coach Sessions, Classes, Mentoring Connect with loved ones/guides

Scalar/biophotonic energy field system that creates an environment for cells to recharge and restore, so the body can heal itself.

Starseed support Universal White Time Crystal Healing Sound Healing

DrLizMedium.com 203-400-9212 RavElizabeth516@gmail.com

Sanaré Wellness, LLC 860-600-0106 Kathy@Sanare.life Sanare.life

Sessions and trainings 860-830-5841 CrystalMusicHealing.com Linktr.ee/BradfordTilden

Elizabeth Raver

MM, CMT, UWT

HEALTHY LIVING HEALTHY PLANET

NEW HAVEN/MIDDLESEX EDITION Publisher/ Editor Ariana Rawls Fine Layout & Production Courtney Ayers Design Distributor Man In Motion, LLC

CONTACT US Tel: 203-900-4525 / 888-994-8664 Fax: 203-456-8509 Editorial@NaturalAwakeningsNewHaven.com Ads@NaturalAwakeningsNewHaven.com Calendar@NaturalAwakeningsNewHaven.com Distribution@NaturalAwakeningsNewHaven.com

NATIONAL TEAM CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Layout 13 Moons Publishing National Advertising Lisa Doyle-Mitchell

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

COVER IMAGE BY

Alena Ozerova • Canva.com © 2023 by Natural Awakenings. All rights reserved.

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

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

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

letter from the publisher

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ctober brought in the New Englander’s clothing conundrum when temperatures wildly fluctuated; we found ourselves bundled up in the morning with multiple layers only to strip down to a t-shirt and sandals by midafternoon, and then put the sweater back on with a hat in the evening. In addition to heralding the appearance of fully bare trees and switching our closets to winter clothes, we welcome Thanksgiving and the start of the holiday shopping season during November. How about taking these mid-season opportunities to pare down our closets and living spaces, giving back to others as we do so? How about embracing the joy of minimalism? How about gifting others with services and meaningful, useful presents rather than just “things?”

Our November edition embraces many aspects of minimalism, from helping children with more conscientious choices to finding “greener” gyms. We plant some vegetarian ideas in your head for the upcoming holidays with amazing and varied recipes for festive foods all of your guests can enjoy. Working on keeping the body healthy, our Holiday Workouts article offers motivation tips to keep you going while Lung Maintenance 101 helps with more natural strategies to breathe easier.

Get inspired and inspire others by remembering that, “Kindness from pure intentions rather than superficial investment in ‘good karma’ is a form of energy that begets more of the same.” Check out our Inspiration article on page 18.

Read more about the magic of skin-to-skin contact with our babies and how it helps their development. If you are looking to bring in a new pet—younger or older—understanding responsible pet adoption is key to ensuring an easier, happier transition for pets and humans.

Continue to check out the services and products of our local green living practitioners and businesses as you venture on your wellness journey. Please share our Natural Awakenings edition with your family, friends and community.

So, as our November cover illustrates, I hope you will take some time to exhale and center yourself. The image is inspiring me to find a local business selling these amazing, comfy braided blankets! Reach out to me if you know someone!

All the best,

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

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

November 2023

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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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Contents 12 THE JOYS OF

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MINIMALISM

A Rich Life With Less Stuff

14 RESPONSIBLE PET ADOPTION

Guarantee a Forever Home for a Furry Friend

16 SAM STEDMAN on Helping Kids Make Conscientious Choices

18 A PEBBLE OF

KINDNESS IN THE STAGNANT POND

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19 GREEN FITNESS

Choosing an Earth-Friendly Gym

21 HOLIDAY WORKOUTS Tips for Staying Motivated

23 PLANT-FORWARD HOLIDAYS

Festive Foods Everyone Will Crave

32 THE MAGIC ADVERTISING & SUBMISSIONS ADVERTISING

To advertise or request a media kit, email Ads@NaturalAwakeningsNewHaven.com.

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OF PARENT-CHILD SYNCHRONY

How Skin-to-Skin Contact Helps Development

38 LUNG MAINTENANCE 101

EDITORIAL SUBMISSIONS

Natural Strategies to Breathe Easier

CALENDAR SUBMISSIONS

DEPARTMENTS 5 news briefs 6 health briefs 9 global briefs 11 eco tip 14 natural pet 16 wise words 18 inspiration

Email article pitches and news briefs to Editorial@NaturalAwakeningsNewHaven.com.

Submit calendar events to Calendar@NaturalAwakeningsNewHaven.com.

DEADLINE: the 12th of the month.

NATIONAL MARKETS

Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-206-2000.

For franchising opportunities, call 239-206-2000 or email Natural Awakenings@KnoWEwell.com.

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NaturalAwakeningsNewHaven.com

19 green living 21 fit body 23 conscious eating 32 healthy kids 34 calendar 36 resource guide 38 healing ways

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news briefs

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DON’T BE MANIPULATED. KCC_bc_final_vendor2.pdf

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Treat your nervous system with respect.

Get Ready for Bi-Annual Spring Benefit Expo

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he New England 12th Bi-Annual Spring Benefit Expo to be held on May 5, 2024. The Holistic Community Professionals is accepting exhibitor applications for The Passport to Health & Wellness Expo. The event is scheduled for Sunday, May 5, 2023, from 10 a.m. to 4 p.m. at The DoubleTree

by Hilton, located at 42 Century Dr., Bristol, CT. The Expo is free to attend. Donations are accepted for the benefit organization. The tea cup raffle will benefit Children’s Health Defense with items donated from all the exhibitors.

The benefit expo is presented by the Holistic Community Professionals.Org and will feature speakers on the half-hour beginning at 11 a.m. and a keynote speaker at 1 p.m.

The event will have more than 75 vendors offering handson body workers as well as holistic wellness products and treatments. A free sound healing closing ceremony with Zentastic Wellness (Fred Maerkle) will be offered at 4 p.m.

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Dr. Kevin Healy

17 Woodland Road Madison, CT 06443

1 (203) 245-9317 drkevinbhealy@gmail.com www.DrHealMe.com

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ALREADY TRIED THE DIETS & SUPPLEMENTS? DR. BEATA HARASIM PT, DPT, FAAOMPT

Holistic and Integrative Doctor FREE 860-266-7745 Guidance www.HolisticDrBeata.com CALL Beata@HolisticDrBeata.com

Ready to look at the root causes of your digestive, immune and mental health?

For more information, call Shirley Bloethe at 860-989-0033, email YourHolisticEvents@gmail.com or visit YourHolisticEvents.com/ Fairs-VendorSpeaker-Application.

Thank You!

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osted by Holistic Community Professionals, the October 15 Passport to Health & Wellness Expo in Bristol with media sponsor Natural Awakenings was a great success.

They announced record donations of $610 collected for the New England Chapter of Children’s Health Defense from attendees at the expo. Thank you to keynote speaker John LeBeau for his reserved seating donations earmarked to the benefit as well as his amazing presentation. More thanks go out to all the exhibitor who donated raffle items and the Holistic Community Professionals contributions. There was a steady stream all day at the event with over 800 attendees perusing the services and products of the nearly 75 vendors.

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news briefs

COME VISIT

Holistic Moms Network: Homeopathic Remedies, Mindful Healthy Habits for November, December Meetings

New Haven/Middlesex Counties and Fairfield/Southern Litchfield Counties at the

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Sun. Nov. 5, 2023 10 AM - 5 PM Wyndham Southbury (I84 Exit 16) 1284 Strongtown Rd. Southbury, CT

Natural Awakenings truly appreciates the hundreds of locations in New Haven and Middlesex Counties that distribute our monthly publication to their customers. Please continue to visit these businesses to support them and pick up our magazines! Reach out to Distribution@NaturalAwakeningsNewHaven.com for new distribution location recommendations.

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n November 7, join the New Haven County chapter of Holistic Moms Network chapter for the Boiron-sponsored Homeopathy Home Essentials: Single Remedies meeting with homeopathic educator Yashasvi (Yaashi) Jhangiani focusing on family-friendly homeopathic solutions for everyday health issues. On December 3, the chapter hosts the interactive Mindful Backpack presentation with Linda Cicero of Life in Color. The backpack of tools support building emotional resilience, cultivating mindful coping strategies and promoting holistic healthy habits for your mind, body and spirit.

The chapter meetings are open to the public and take place on the first Tuesday of each month at 6:30 p.m. at NP Café (formerly Nate’s Plates) in Milford, Conn.

For the November 7 event, chapter members and guests will have a chance to receive homeopathy information and samples to use at home. Local attendees will have a chance to win a HomeoTravel Kit Set from Boiron. Homeopathy is a therapeutic method that uses natural substances to relieve a variety of symptoms. It derives from the Greek words homeo, meaning “similar,” and pathos, meaning “suffering” (such as the pathology of a disease). Homeopathy operates on a “like cures like” principle that has been used empirically for more than 200 years and continues to be confirmed in pharmacological research and clinical studies.

Jhangiani, a homeopathic educator who has been practicing since 1994, has a bachelor’s degree in homeopathy from Mumbai University. In addition to being board certified by the Council for Homeopathic as a CCH (certified classical homeopath), she is registered with the North American Society of Homeopaths and the National Center of Homeopathy. Jhangiani strives to empower, educate and guide families looking for safe, effective, over the counter, non-prescription homeopathic alternatives for everyday ailments. She has been an EMT with Westport EMS since 2003 and also teaches their American Heart Association-affiliated CPR and First aid program.

For the December 3 event, participants can expect to walk away with nutritional strategies designed to promote a healthy, happy hormone balance while balancing blood sugar and gut health, mindset tools and strategies to help get un-stuck from negative thought and habit patterns. You will learn simple movement, meditation and breathwork exercises designed and scientifically proven to help regulate your nervous system.

Cicero is a NASM-certified nutrition coach and behavior change specialist with 12 years of experience in the fitness and wellness industry. Through her health coaching practice, Life in Color (LifeinColor.online), she supports women in overcoming burnout, prioritizing their well-being and nutrition, and pursuing their aspirations from a place of wholeness.

The mission of Holistic Moms Network, a nonprofit support and discussion network, is to connect parents and others who are interested in holistic health and green living.

It welcomes people wherever they are on their own holistic path in an environment that does not judge. The monthly meetings, open to the public, are held the first Tuesday evening of each month.

For more information, visit HolisticMoms.org or Facebook.com/HMNNewHaven. RSVP for the event on the Events page on the Facebook page or message the chapter on Facebook Messenger. Location: NP Café (formerly Nate’s Plates), 2 Schooner Ln., Milford, CT.

NaturalAwakeningsNewHaven.com

health briefs

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Promising Developments for Artificial Kidneys

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Acupuncture to Boost Muscle Health

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

The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine.

The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

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

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

Vitamins May Improve Memory Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function.

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Tried every diet plan?

Not losing weight, no matter what you do?

Do you lose weight and gain it back the next year?

health briefs

Exploring COVID Immunity

IT’S NOT YOUR FAULT! Hormones, Adrenals, and Digestion play havoc with your metabolic system making it impossible to get the weight off.

I have the solution for losing up to 1 pound of fat a day.

And, it works! 99% of the women in my Program lose 20 pounds in the first 6 weeks and keep it off!

MIA Studioi/shutterstock.com

If you are ready to get your body back, feel good in clothes again and increase your self-esteem, apply for a free call to see if we are a fit.

Ready to take steps to change this?

Book a Drop20 in 6TM call with me at: https://marcellepick.com/drop20-in-6 Marcelle Pick, OB GYN, NP

Scientists from around the world are looking at those lucky people that never tested positive for COVID-19 or were asymptomatic despite repeated exposure to the virus. The COVID Human Genetic Effort is an international consortium seeking genetic and immunological causes of the disease. This international group of researchers has three aims: recruit patients with critical COVID-19 pneumonia and their family members that never tested positive or were asymptomatic; search for genetic variants from the patients and family members participating in the study; and study the genetic variants biochemically and the patients’ cells immunologically.

The consortium has recruited approximately 1,000 subjects worldwide. If the researchers can identify a protective genetic factor, it is possible that they could develop drugs to prevent infection and limit the spread of the virus.

At least 20 percent of COVID-19 patients that tested positive were asymptomatic. Researchers at the University of California, San Francisco, conducted research as to why they were able to rapidly clear the virus. They found that of the more than 13,000 people in the study with the human leukocyte antigen (HLA) that tested positive for COVID-19, 10 percent were totally asymptomatic, not even experiencing a scratchy throat. Those with a specific genetic version of HLA were more than twice as likely to have an asymptomatic infection and eight times as likely if they had two copies of the gene.

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NaturalAwakeningsNewHaven.com

global briefs

Kichigin/Canva

Researchers have been exploring sustainable alternatives for electronic materials due to the increasing generation of electronic waste.

In a recent study published in Science Advances, a team of scientists introduced a novel approach called MycelioTronics, which utilizes fungal mycelium as a biodegradable substrate for electronic devices.

Traditionally, these components have been made using materials such as polymers and plastics, which are difficult to recycle. The use of fungal mycelium, specifically the Ganoderma lucidum fungus, offers a sustainable alternative. The mycelium grows naturally on dead hardwood and can be efficiently and scalably cultivated to form a mycelium “skin”.

The mycelium skin can be used as a biodegradable substrate for electronic circuit boards. High thermal stability allows for the processing of electrical components on top of the mycelium skin using standard techniques like soldering. Metallic films can be deposited on the harvested mycelium skins, creating circuit paths. The researchers also propose the concept of mycelium batteries, using the mycelium skin as both battery separators and casings. This opens up the possibility of creating fully biodegradable and sustainable electronic devices.

Restoring Near-Extinct Chocolate

Ecuador’s Nacional cacao bean was a worldrenowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life.

With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal.

To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional.

Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor. Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds. rodrigo-flores/shutterstock.com

Using Fungal Mycelium for Electronics

Air Pollution and Antibiotic Resistance

Chris LeBoutillier/Canva

Air pollution is not only harmful to human health, but it can also contribute to antibiotic resistance. Using 18 years of data from 116 countries, researchers observed that exposure to high levels of particulate matter air pollution can significantly increase the risk of antibiotic resistance in bacterial infections.

Excessive and often inappropriate use of antibiotics has contributed to the evolution of superbugs that are resistant to life-saving antibiotics.

However, this study published in The Lancet reveals that air pollution also plays a role in exacerbating the issue. The harmful particles in the air act as vehicles, facilitating the spread of antibiotic-resistant genes and promoting the survival and proliferation of resistant bacteria. By raising awareness about the environmental factors contributing to antibiotic resistance, changes to mitigate pollution and protect public health can be implemented.

Efforts to reduce air pollution through stricter regulations, cleaner energy sources and sustainable practices can make a significant impact in preserving the efficacy of antibiotics.

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G20 Progress on Clean Energy, but Not on Fossil Fuels

At their 2023 meeting in India, the leaders of the Group of 20 (G20) countries responsible for approximately 80 percent of the planet’s greenhouse gas emissions have agreed to triple the use of renewable energy and allocate more funds toward managing climate change-related disasters. However, they did not reach a consensus on phasing out fossil fuels, especially coal, a major contributor to carbon emissions. The G20 did not give specifics on how policies and targets might be amended or how to pay for the estimated $4 trillion a year needed for the clean energy transition. The declaration by the G20 countries sets the stage for more discussions at the 2023 United Nations Climate Change Conference, commonly known as COP28, later this year in the United Arab Emirates.

The G20 announcement has sparked discussions on the feasibility and implications of replacing fossil fuels with renewable energy sources. Alternatives to fossil fuels exist, such as energy derived from solar, wind, geothermal, hydroelectric or biofuel sources, but the replacement of fossil fuels is complex. Significant challenges remain in terms of the scalability, storage capacity and dependability of renewable energy. For instance, the production of solar and wind energy is dependent on the weather, and storing excess energy for later use requires substantial technological improvements. Significant investments are needed to overcome these limitations.

There are compelling reasons to reduce the use of fossil fuels. Their combustion results in the release of carbon dioxide and other greenhouse gases, leading to climate change and global warming. Additionally, extracting and using fossil fuels create environmental problems like air and water pollution and biodiversity loss.

However, completely replacing all forms of fossil fuel use in the near term may not be feasible. A combination of strategies, including energy efficiency, conservation and the development of new technologies, is necessary to transition to a sustainable and low-carbon energy system.

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Devastating Effects of Sand Extraction

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global briefs

According to a report from the United Nations Environment Programme (UNEP), the world’s oceans are being stripped of sand at a massive rate, with more than 6 billion tons extracted annually. The global demand for sand has continually risen, fueled by expanding cities, construction for infrastructure and glass manufacturing.

The UNEP Marine Sand Watch program found that marine sand mining practices have led to widespread environmental damage, including beach erosion, degradation of coral reefs and wetland areas, and the loss of habitat for fish and other marine life. These fragile areas, which serve as nurseries and sanctuaries for many marine species, are being irreversibly compromised. The disruption and destruction of these ecosystems have catastrophic consequences for biodiversity, threatening the survival of various fish, plants and other marine organisms.

U N EP als o rais es c o n c e rns fo r t h e livelihoods and well-being of coastal c o m m u n it i e s wo rld w i d e. T h e r is e i n renewable energy technologies, such as offshore wind farms and deep-sea mining, could further exacerbate the marine sand extraction in fragile ecosystems. The report calls for the establishment of regulations and frameworks, improved accountability and more innovative, sustainable alternatives to sand extraction.

NaturalAwakeningsNewHaven.com

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

Athletic footwear languishing in landfills releases volatile organic compounds linked to asthma, cancer and other health complications.

Instead of discarding old shoes that will take 30 to 40 years to decompose, consider these alternatives.

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

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

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

n Swap: Trade with friends or buy-nothing groups for a nocost, fresh look.

REPAIRING BUSTED KICKS

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

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

MANAGING EXPIRED SNEAKERS

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

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eco tip

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

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

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

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

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

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elsewhere. It values relationships, experiences and soul-care, and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials

Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re

NaturalAwakeningsNewHaven.com

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fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters.

Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation.

According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions.

Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness

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

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

According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly matters. “Choosing to accumulate only the essentials can lead the way to financial freedom.

Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

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

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

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

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of the object and share its history with digital storage, and the memory will last forever,” she says.

Family heirlooms can become even more complicated for the sandwich generation—those taking care of both aging parents and their own children.

Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help.

“Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

items that last longer, instead of falling into the fast-fashion or disposableproducts trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises.

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

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

“You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.”

McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy.

We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or ecofriendly operations,” she explains.

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

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

Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods.

Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality

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Benefits for the Planet

November 2023 13

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND

by Sheila Julson

T

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

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

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people

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come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle.

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

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

Other dog breeds may be excessive barkers.

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

For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them.

Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry.

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

People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases.

The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable.

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

Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready.

Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

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

NaturalAwakeningsNewHaven.com

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natural pet

We spotlight some of the many rescues and animal support groups here in New Haven and Middlesex Counties.

(If we have missed your rescue, please reach out to us!)

BETHANY Abandoned Animals, LaurieJanul@yahoo.com BRANFORD Connecticut Parrot Rescue, Info@CTParrotRescue.org, CTParrotRescue.org CHESHIRE Friends of Feral Cheshire Cats, Info@FeralCT.org, FeralCT.org DURHAM Almost Home for Cats, Dapkusz@yahoo.com EAST HADDAM Change A Life Dog Rescue, Janine@ChangeaLifeDogRescue.org, ChangeaLifeDogRescue.org EAST HAVEN Farm River Wildlife Rescue & Rehabilitation Inc., FarmRiverWildlife@gmail.com Tail To Paw Animal, TailtoPaw@gmail.com GUILFORD Zen Dog CT Inc., ZenDogCT.org@gmail.com, ZenDogCT.org HAMDEN Hisses to Kisses, Inc., fromhisstokiss@gmail.com Where the Love Is, Inc., WTLIRescue@gmail.com Higganum Little Arfin’ Acres, wberloni@sbcglobal.net

NAUGATUCK Animals for Life, Inc., Contact@AnimalsforLife.org, AnimalsforLife.org Flora’s Pet Project, FloraDog2003@yahoo.com Foster and Forever Pet Rescue, FosterandForever@gmail.com NEW HAVEN Freedom Bridge Animal Rescue, FreedomBridgeAnimalRescue@gmail.com The Friends of the New Haven Animal Shelter, FOTNHAS.info@gmail.com The Greater New Haven Cat Project, Inc., GNHCP1@GNHCP.org, GNHCP.org The Purr Project Inc., Mary_Tedford@Purrproject.Org, PurrProject.org NORTH BRANFORD Branford Compassion Club, BranfordCompassionApplications@gmail.com NORTH HAVEN A Chance for Love Rescue, acflar15@yahoo.com Fix and Feed North Haven Inc, Lisa@FixandFeedNorthHaven.org, FixandFeedNorthHaven.org Halfway Home Rescue, Inc., HalfwayHomeOnline@yahoo.com The Animal Haven, ILovePets@TheAnimalHavenCT.org, TheAnimalHavenCT.org NORTHFORD All The Kings Horses Equine Rescue Inc., AlltheKingsHorsesEquineRescue@gmail.com

KILLINGWORTH Labs4rescue, Petfinder.Inquiry@Labs4Rescue.org, Labs4Rescue.com

PROSPECT True Loving Companion, animallover40590@aol.com

MERIDEN Meriden Animal Control/Saving Paws, Adopt@SavingPawsCT.org, SavingPawsCT.org Meriden Animal Hospital, MAHAdoptions@gmail.com, MeridenAnimalHospital.com Meriden Humane Society, Info@MeridenHumaneSocietyRescue.com, MeridenHumaneSocietyRescue.com New Beginnings and Forever Homes, AdoptNBFF@gmail.com, NewBeginningsandForeverHomes.com

SEYMOUR Blind Dog Rescue Alliance – CT, Info@BlindDogRescue.com, BlindDogRescue.com Bunlandia Rabbit Rescue & Rehab, BunlandiaRabbitRescue@gmail.com Coco’s Animal Rescue Efforts of Seymour, SeymourCares@yahoo.com

MIDDLEBURY Brass City Rescue Alliance, BrassCityRescueAlliance@aol.com

WATERTOWN Companion Pet Rescue - New England, Mollibo@gmail.com Perfect Imperfections, TrishaPerfectImperfections@gmail.com

MIDDLETOWN Cat Tales, Inc., Info@CatTalesCT.org, CatTalesCT.org Northbound Rescue Society, Tonia@NorthboundRescue.com, NorthboundRescue.com Paws Rescue League Inc., Adopt@PawsRescueLeague.org, PawsRescueLeague.org MILFORD Animal Clinic of Milford, AnimalClinicofMilford@gmail.com Bark Avenue Rescues, BarkAvenuePetHouse@gmail.com Furry Friends Foster and Rescue, Inc., FurryFriendsCT@yahoo.com

WALLINGFORD Little Souls Foundation, LittleSouls@att.net WATERBURY Spotty Dog Rescue, Inc, Info@SpottyDogRescue.org, SpottyDogRescue.org

WEST HAVEN Toby’s Dream Rescue, TobysDreamRescue@aol.com WESTBROOK Forgotten Felines, Inc., Adoptions@ForgottenFelinesCT.org, ForgottenFelinesCT.org Valley Shore Animal Welfare League, ValleyShoreAWL@gmail.com WOLCOTT A Stone’s Throw Dog Rescue, Adoption@AStDogRescue.com, AStDogRescue.com WOODBRIDGE Underhound Railroad, Support@UnderhoundRailroad.org, UnderhoundRailroad.org November 2023 15

wise words

Sam Stedman

ON HELPING KIDS MAKE CONSCIENTIOUS CHOICES

by Sandra Yeyati

S

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

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

mark is over. How do you live with that?

I wish I had good answers, but if we’re trying and we make our choices well, then we’re heading in the right direction.

Do you homeschool your son?

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

We might get to a point where we realize we can’t make a reasonable choice because the information is impenetrable or requires another 15 hours of research.

It might be a toss-up, a lesser of evils or an equal of evils, but being conscious and present to it is so important, and that’s what I want to instill in my son. I want him to know that I thought about the things we did and the choices we made, and that he can, too.

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New Haven/Middlesex Counties

Blaise Misiek/Sam Stedman

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

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

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

If you’ve ever done one of those carbon footprint calculators, most North Americans use up their global annual share of resources within a few months.

I definitely use less than I used to and less than average, but I’m still using more than my share well before the year

NaturalAwakeningsNewHaven.com

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

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

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

MILFORD REGIONAL CHAMBER OF COMMERCE

Wellness Committee

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MASSAGE THERAPY ALLY KOSAKOWSKI

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

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

What is the key to successful parenting in this setting?

If your kid is going to sit and play video games all the time and do nothing productive, and it’s not going to lead into fruitful territories, then they need more structure. You have to remain engaged. It’s great to allow him to direct everything, but his sphere of experience is still pretty myopic compared to an adult that has seen a lot more, so my job is to keep finding side trips and lateral movements that will keep him opening doors that he doesn’t even necessarily know are there.

Sandra Yeyati is national editor of Natural Awakenings.

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EDITORIAL CALENDAR Three Month Planner

inspiration

A Pebble of Kindness in the Stagnant Pond

by Marlaina Donato

DreamArtist/Canva

UPLIFTING HUMANITY DECEMBER

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rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society.

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

We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way. One thoughtful word or deed can be a single pebble thrown into a stagnant pond.

Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This

NaturalAwakeningsNewHaven.com

aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.

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

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

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

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

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

green living

Where to next?

Green Fitness

CHOOSING AN EARTH-FRIENDLY GYM

Let's get you there.

by Kiki Powers

Begin your U.S. and world adventure TODAY. Christina Bafumo TheTravelingBuddies.com 860-573-3199

Where Science and Spirit Meet

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NATUROPATHIC MEDICINE ACUPUNCTURE • CRANIOSACRAL

T

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

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

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Eco-Friendly Workouts The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity.

UK-based Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day.

SportsArt fitness offers a complete line of electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America.

“From the inception, we have prioritized reducing our environmental footprint.

We’ve woven this commitment into our products and manufacturing processes.

Converting a workout into usable power not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction,

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When touring a fitness center, look beyond the number of free-weight stations and consider these eco-friendly features: n Location: Find a gym close to home or work to save both time and fuel.

knowing their efforts contribute to a greener planet.”

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

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

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

Pioneering Fitness Centers

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

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

The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level.

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

Terra Hale is London’s first ecofriendly fitness destination. Their three locations are designed to put the principle of sustainability at the center.

The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable.

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

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New Haven/Middlesex Counties

NaturalAwakeningsNewHaven.com

n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets. A comprehensive recycling program should be a minimum standard. n Water Conservation: Prioritize gyms with water-saving facilities, such as low-flow showers and toilets. n Air Quality: Ask about the gym’s ventilation and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air. n Cleaning Products: Choose a gym that uses environmentally friendly cleaning products, preferably those that are biodegradable and made from natural ingredients. n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green habits and environmental conservation. n Community Involvement: Inquire if the gym actively participates in local environmental initiatives.

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

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Selecting an Eco-Friendly Gym

HOLIDAY WORKOUTS TIPS FOR STAYING MOTIVATED

by Kiki Powers

D

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

Make a Plan and Stick to It

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

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

Mix It Up

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

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

November 2023 21

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Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays.

Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats

It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful

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

Find Joy

In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make

Get ahead of your health.

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Add Purpose

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

Reward Progress

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

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

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

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it more difficult to stick to your fitness routine,” says York.

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conscious eating

Plant-Forward Holidays FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

A

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The Holiday Centerpiece

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

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

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

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks.

“Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

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

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

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

Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says.

“It’s about sharing beautiful foods with friends and family.”

Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we November 2023 23

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do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

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

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

Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

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

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

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

photo courtesy of Sharon Palmer

Chill for 1 hour.

HERBED LENTIL PATTIES WITH MUSHROOM SAUCE

Garsya/shutterstock.com

pukao/shutterstock.com

pukao/shutterstock.com

pukao/shutterstock.com

YIELD: 4 TO 6 SERVINGS 1 cup small green or brown lentils, dry ¼ cup quinoa 3 cups vegetable broth 1 medium carrot, shredded finely (about 1 cup) 1 small onion, chopped finely ¼ cup chopped fresh herbs 2 cloves garlic, minced ¼ cup ground flax seeds ½ cup old-fashioned oats, dry 1 tsp oregano ½ tsp black pepper 1 Tbsp whole grain mustard 1 Tbsp soy sauce, gluten-free 1 Tbsp red wine vinegar MUSHROOM SAUCE: 1 tsp extra virgin olive oil ¾ cup diced mushrooms 1 medium garlic clove, minced 2 cups plant-based milk, plain, unsweetened 2 Tbsp all-purpose flour 1 pinch salt (optional) 1 pinch black pepper 1 Tbsp reduced-sodium, gluten-free soy sauce

Preheat the oven to 375°F. Spray a baking sheet with nonstick cooking spray. Press ½-cup lentil patty mixture into a measuring cup or scoop, place onto the baking sheet and flatten down to create firm, round patties about ½-inch thick. Form 8 patties with the mixture.

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

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

Add the mushrooms and garlic and sauté for 3 minutes.

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

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

Serve about 5 tablespoons of sauce per portion.

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

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

To make the herbed lentil patties, place the lentils and quinoa (or other ancient grain) in a small pot and add broth. Cover and simmer over medium heat about 25 minutes, stirring occasionally, until very tender. Add additional water, as needed, to compensate for evaporation during cooking.

November 2023 25

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

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

Preheat the oven to 400°F.

YIELD: 4 TO 6 SERVINGS CURRIED LENTIL FILLING: 1 tsp extra virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts PASTRY: 1 package vegan puff pastry, defrosted (1 pound 1.5 ounces cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened

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

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

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

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

Place plant-based milk in a small dish.

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

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

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

pukao/shutterstock.com

MINI CURRIED LENTIL WELLINGTONS

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

Tanya Sid/shutterstock.com

photo courtesy of Sharon Palmer

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

In a large skillet, heat the olive oil.

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

Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but 26

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golfza.357/shutterstock.com

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

FALL FARRO BAKE YIELD: 4 TO 6 SERVINGS 1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper

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Preheat the oven to 400°F. Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions.

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

On the third day...God created herbs ~ Gen. 1:11

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

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photo courtesy of Sherry Coleman Collins

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

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1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets.

GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 28

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Preheat the oven to 375°F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes.

Serve with the almond sage cranberry cream.

To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight).

Drain the water and place the soaked almonds in the container of a blender or food processor.

Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture.

Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage.

NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce.

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

Alexander Raths/shutterstock.com

YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH)

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

AmyLv/shutterstock.com

GOLDEN BEET VEGAN MEATBALLS WITH ALMOND SAGE CRANBERRY CREAM

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

innakreativ/shutterstock.com

photo courtesy of Sharon Palmer

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

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

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

1 clove garlic, minced 1 tsp onion powder

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

½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil

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

½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish

Remove the cauliflower from the oven.

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

Preheat the oven to 350ºF. Pour 1 cup of vegetable broth on the bottom of a baking dish.

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

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

NOTE: It is not necessary to soak cashews if using a highspeed blender.

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

Recipe and photo courtesy of Bart Potenza and Joy Pierson.

ORGANIC SPARKLING LEMONADE

Kreminska/shutterstock.com

photo courtesy of Bart Potenza and Joy Pierson

ROASTED WHOLE CAULIFLOWER WITH CASHEW CREAM

YIELD: 2 SERVINGS 2 whole lemons ½ cup coconut sugar 3 Tbsp Let’s Do Organic Sweetened Condensed Coconut Milk 2 cups water 2 cups ice, plus more if desired Wash and dry the lemons. Cut off the ends, then quarter the lemons. Place all ingredients, except ice, in a blender and

pulse 7 to 11 times until pulverized. Divide the ice into 2 glasses. Strain lemonade into the glasses over a fine mesh strainer. For a holiday variation and festive presentation, add fresh or frozen organic cranberries.

Recipe courtesy of Bart Potenza and Joy Pierson.

November 2023 29

are soft, about 20 minutes. If the water evaporates during cooking and the vegetables stick to the pan, just add a little more water or oil.

Prepare the cobbler crust while the vegetables are cooking.

Once the vegetables, especially the sweet potatoes, are forktender, add the tarragon, oregano, thyme, sage, garlic, salt and pepper, and cook for another two minutes. Give the vegetables another stir.

Pour in the wine, stock and flour/water mixture, and raise the heat to medium-high. Bring to a boil, then simmer, stirring occasionally, until the mixture has thickened and reduced, about 8 minutes. If the initial broth begins to soak into the veggies, and they start to stick to the pan, add about ¼ cup veggie stock to deglaze the pan.

Stir, taste and add salt and pepper, as desired.

photo courtesy of Colleen Patrick-Goudreau

Transfer the filling into the prepared baking dish.

VEGETABLE POT PIE YIELD: 4 TO 6 SERVINGS 2 Tbsp olive oil or water for sautéing 1 large yellow onion, diced 2 orange sweet potatoes, peeled and diced 2 carrots, peeled and diced 2 stalks of celery, diced 1 fennel bulb, diced 1 Tbsp dried tarragon 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp dried sage 3 garlic cloves, finely chopped ½ tsp salt, to taste Freshly ground pepper, to taste ½ cup dry white wine 1½ cups vegetable stock 3 Tbsp all-purpose flour, whisked into a few Tbsp of water Oil a 9-by-9-inch baking dish. Add the oil or water to a large sauté pan and turn the heat to medium-low. Add the onion and cook for 2 minutes. Add the sweet potatoes, carrots, celery and fennel. Sauté, stirring often, until all the vegetables 30

New Haven/Middlesex Counties

When ready to assemble and bake, preheat the oven to 375°F. Spoon the cobbler dough on top of the vegetables. Plop them randomly on top of the vegetables. Bake until the cobbler crust is golden brown, about 15 to 20 minutes.

Serve hot right out of the oven.

CHIVE AND BLACK PEPPER COBBLER CRUST: 1⅔ cup unbleached, all-purpose flour 1 Tbsp aluminum-free baking powder ¼ cup minced chives ½ tsp freshly ground pepper ½ tsp salt ⅔ cup nondairy milk, preferably unsweetened (soy, almond, rice, coconut, hemp) ⅓ cup olive, canola or coconut oil In a large mixing bowl, stir together the all-purpose flour, baking powder, chives, freshly ground pepper and salt until fully combined. It is important to never over-stir cobbler or biscuit dough because it could result in a dense final product, so always mix dry ingredients first, then add the wet items and stir just enough to combine.

Add the milk and olive oil and stir until the dry ingredients are just combined with the wet ingredients. The result is a sticky—not smooth—dough.

After applying on top of the pot pie to make the crust, any remaining dough can be used to make biscuits, baking them in a 425°F oven on a parchment-lined or greased cookie sheet for 8 minutes.

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

NaturalAwakeningsNewHaven.com

CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS

photo courtesy of Kristi Erdal

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

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

ROSEMARY SPICY ROASTED NUTS

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

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

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

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

Preheat the oven to 350°F.

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

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

Line a large, rimmed baking sheet with parchment paper.

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

Remove from the heat and stir in the maple syrup.

Pour the melted butter and rosemary mixture over the nuts.

Stir thoroughly until mixed well. photo courtesy of Colleen Patrick-Goudreau

Garsya/shutterstock.com

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

YIELD: 8 TO 10 SERVINGS

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

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

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

Recipe and photo courtesy of Kristi Erdal.

November 2023 31

healthy kids

care, can produce remarkable benefits.

When it is done for 60 to 90 minutes, this skin-to-skin contact initiates a cascade of physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays a vital role in postpartum healing, breastfeeding and pair bonding.

of America published a study examining the long-term effects of kangaroo care.

For two decades, researchers followed preterm and full-term babies; some had received kangaroo care (or skin-toskin contact), and others had not. The children were assessed at four months, three years, 12 years and 20 years.

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

Using a method called hyperscanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that yielded such dramatic outcomes. They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development.

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

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

Benefits of Close Physical Contact

Emerging Understanding of Carry Care

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

MEOAM Love/KnoWEwell

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

I

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

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

The simple act of placing a newborn on mom’s chest, referred to as kangaroo 32

New Haven/Middlesex Counties

In 2021, the Proceedings for the National Academy of Sciences of the United States

NaturalAwakeningsNewHaven.com

A child’s brain continues to grow after birth, and by age 1, the average baby’s

brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity.

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

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

However, the science suggests that closer contact is beneficial. Interaction synchrony seems so impactful that lack of it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders.

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

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

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Have some ideas for the magazine or feedback for us?

e would love to hear from you!

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

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

Tel: 203-900-4525 • TF: 888-994-8664 • Fax: 203-456-8509 Editorial@NaturalAwakeningsNewHaven.com

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November 2023 33

calendar of events

will be discounted 20% with crystals, gift baskets and handmade items. Refreshments and light lunch available. Complementary Etheric Crystal Light sessions.

Liminal Studio, Bethany, CT. RSVP to Beth Leas: 203-856-9566 (call/text) or TLCBethLeas@gmail.com.

MONDAY-FRIDAY, OCTOBER 30NOVEMBER 3 The Women’s Hormone and Health Summit. Join for a free 5-day event to help you discover functional, natural solutions to revitalize your hormones and optimize your health. It’s a path of preventive, holistic, women-centered care that cuts through the noise of the wellness industry. Info/RSVP: bit.ly/WomensHormoneHealthSummit.

Found Poetry Workshop. 1-2:30 p.m. From old book pages, allow a poem to emerge and discover wisdom from within. Create a journal page and discover the creativity within! Led by Donna Wrubel. $20. All supplies provided.

No experience needed. The Liminal Studio, Bethany, CT. 203-435-5650. LauriIngram.com/Live-Events.

The Radiant Health Series: Holistic Detox MiniRetreat. 6:30-8 p.m. An empowering and supportive experience to cleanse your mind, body and soul in preparation for the holiday season! Bridge Healing Arts Center, Farmington, CT. Info/RSVP: bit.ly/ HolisticDetox.

Shamanic Sound Healing Meditation. 6-7 p.m.

Every other Thursday. Join guest sound healer Katie Cavanaugh for a deeply restorative Sound Healing Meditation. Relax, recharge and release stress and unwanted energies from your body, mind and field.

Bring a blanket, chair or yoga mat. Register: tinyurl. com/BridgeSoundBrad2023. Walk-ins welcome. $20$35. The Bridge Healing Arts Center, 304 Main St., Farmington, CT. 860-404-2578. BridgeHAC.com.

THURSDAY, NOVEMBER 2

FRIDAY, NOVEMBER 10

WEDNESDAY, NOVEMBER 1

TLC Networking Happy Hour in Milford. 4:30-6:30 p.m. Calling all healthy living entrepreneurs and practitioners. Meet wonderful people in a relaxed atmosphere, mingle, make great connections and recharge. Tribe TLC is a group of 120+ holistic wellness professionals and entrepreneurs who are committed to coming together to serve our community with educational and experiential opportunities. Stonebridge Restaurant, Milford, CT. RSVP to Beth Leas: 203-856-9566 (call/ text) or TLCBethLeas@gmail.com.

Primitive Technology: Shelter Building. 1-3 p.m.

Have you ever wanted to learn what it takes to survive in the wild? Join the Ansonia Nature Center for an afternoon where you will learn about all the necessities for survival. After learning a bit about how to survive, you will head into the woods and put that knowledge to the test by building a shelter suitable for a survival situation. Ages 10 and up. Free. 10 Deerfield Ln., Ansonia, CT. Register in advance: AnsoniaNatureCenter. org/Calendar/Primitive-Technology-Shelter-Building.

FRIDAY-SUNDAY, NOVEMBER 3-5

SATURDAY, NOVEMBER 11

Universal White Time Energy Healing Level 3.

9:30 a.m.-6:30 p.m. UWTH Level 3 is the first step in the Higher School of Knowledge whereby the student enters a greater potential for spiritual development. In this level, 72-74 blocks related to dimensional seeing, psychic abilities, light-seeing and heavy-seeing are opened. Pre-requisite: Levels 1-2. $830. The Center for Higher Living, 130 Webster Square Rd., Berlin, CT. For more info, contact Bradford at 860-830-5841 or Info@CrystalMusicHealing.com.

The ArchAngel Experience. 1-3 p.m. Join host Bradford Tilden for a multi-dimensional quantum healing journey during the 11:11 Ascension Portal guided by Archangels Michael and Uriel, accompanied by channeled music and the power of specially charged gemstones within a profound Scalar Wave field generated by the Energy Enhancement System. $77 (VIP Tickets: $111). Sanare Wellness, 92 North Summit St., Southington, CT. tinyurl.com/ArchangelExperience11-11-2023.

Contact: Kathy@Sanare.life or 860-600-0106.

Crystal Dreaming Practitioner Training. 10 a.m.-5 p.m. This is a professional level certification course that will fully prepare you to facilitate sessions for others upon completion. Suitable for those who are experienced in alternative healing techniques, as well as those exploring healing for the first time. For more information, contact Lauri@LauriIngram.com or 203435-5650. Location: The Liminal Studio, Bethany, CT.

SUNDAY NOVEMBER 12

TUESDAY, NOVEMBER 7 Holistic Moms Network: Homeopathy Home Essentials: Boiron Single Remedies. 6:30 p.m.

First Tuesday of each month. Join the New Haven County chapter to learn more about homeopathy, key single remedies for common health conditions, and national sponsor Boiron with local homeopath Yaashi Jhangiani. Open to the public. Win free samples and a Boiron remedy kit. Network with like-minded parents/community members. NP Cafe (formerly Nate’s Plates), 2 Schooner Ln., Milford, CT. Info, RSVP: Facebook.com/HMNNewHaven.

THURSDAY, NOVEMBER 9 TLC Networking Lunch in Bethany. 11:30 a.m.-1:30 p.m. Networking lunch with TLC member Lauri Ingram, a certified Interspiritual Counselor and interfaith minister, in her studio. During the event, Ingram’s shop

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New Haven/Middlesex Counties

Mini Retreat. 1-3 p.m. Escape from the stresses of daily life and treat yourself to an afternoon of blissful relaxation. Join us for a unique and rejuvenating experience that combines head massage, acupuncture, sound healing and the special gemstone layout “Inner Nourishment.” $60. Wholeness Acupuncture Center, 10 Forest Park Dr., Ste. 1, Farmington, CT. Info: RSVP: tinyurl.com/MiniretreatNov2023, 860-404-2197 or WholenessAcupunctureCenter@gmail.com.

TUESDAY, NOVEMBER 14

TLC Networking Lunch in Milford. 11:30 a.m.-1 p.m. Opportunity to meet other healthy living entrepreneurs and practitioners at Tribe TLC’s networking lunch event in Milford at Stonebridge Restaurant. New Haven County TLC Networking Lunch held monthly on 2nd Tuesday of each month. RSVP to Beth Leas: 203-856-9566 (call/text), TLCBethLeas@gmail.com.

Monthly White Time Healing Circle. 7-9 p.m. Roundrobin style healing circle featuring White Time Energy and Gemstone healing. October featured gemstone layout is “Connecting with Extraterrestrial Dimensional Quality.” Facilitated by Bradford Tilden. $30. The Center for Higher Living, 130 Webster Square Rd., Berlin, CT. Info: 860-830-5841, Info@CrystalMusicHealing. com. Register: tinyurl.com/WhiteTimeCircle.

NaturalAwakeningsNewHaven.com

mark your calendar THE ARCHANGEL EXPERIENCE November 11 • 1-3 p.m.

Extraordinary multi-dimensional quantum healing journey during the 11:11 Ascension Portal guided by Archangels Michael and Uriel, accompanied by channeled music and specially charged gemstones.

Participants offered two uniquely energized gemstones, one aligned with each Archangel’s energy.

VIP guests receive complete gemstone layouts for deeper connection, and a free CD of “The ArchAngel Experience” album.

Hosted by Bradford Tilden VIP Tickets: $111. General Admission: $77 SANARE WELLNESS 92 North Summit St., Southington, CT Contact: Kathy@sanare.life 860-600-0106

SATURDAY, NOVEMBER 18

Free Essential Oil Class: Young Living Essential Oils. 10-11:30 a.m. Help align your mind, body, spirit.

Learn to take control of your and your pet’s health with therapeutic-grade oils. Free class. 36 Cheshire Rd, Wallingford, CT. Info/RSVP: 203-631-7803, Return2Love3@gmail.com or Return2Love.com.

Crystal Activated Vision Boards with Lauri Ingram.

1-3 p.m. Using the bagua board from feng shui, create the energy of what you are seeking through images and words. Activate the intention with crystals, and learn how to keep the energy active and engaged! Attend by Zoom ($37) or in person ($47) at The Liminal Studio, 696 Amity Rd., Bethany, CT. 203-435-5650. LauriIngram.com/Live-Events.

Three Sisters – A Native American Tradition. 2-3:30 p.m. Join the Ansonia Nature Center as you learn the lore about the “Three Sisters” and how, in truth, these plants work together. You will see a brief film describing how and why First Nations people grew them. This is a practice that still remains. The program ends by sampling a Three Sisters soup. Each participant will go home with a special gift too. Ages 8+. $5/person.

Ansonia Nature Center, 10 Deerfield Ln., Ansonia, CT. Register in advance: AnsoniaNatureCenter.org/ Calendar/Three-Sisters-a-Native-American-Tradition.

Salt, Stones, and Sound.2:30-4 p.m. Gift yourself to rejuvenation at this healing experience combining Bradford Tilden’s vocal sound with a relaxing gemstone treatment within a Moroccan-style salt room sanctuary. Limited to 9 participants. Gemstones for sale. $65+tax. Info/RSVP: 203-306-8441, Hello@ReviveSaltTherapy.com or tinyurl. com/Salt-Stones-Sound-Nov2023. Revive Salt Therapy, 374 New Haven Ave., Milford, CT.

MONDAY, NOVEMBER 20

Free Essential Oil Class: Young Living Essential Oils. 6:30-8 p.m. Help align your mind, body, spirit.

Learn to take control of your and your pet’s health with therapeutic-grade oils. Free class. 36 Cheshire Rd, Wallingford, CT. Info/RSVP: 203-631-7803, Return2Love3@gmail.com or Return2Love.com.

FRIDAY, NOVEMBER 24 Full Moon Meditation w/Gayle Franceschetti.

6:30-8 p.m. Align with the new energies of this Full

Moon. Opportunities for letting go of the old and allowing spiritual energies to reach human hearts and minds. $25. In person or on Zoom.

Info/RSVP: 203-631-7803, Return2Love3@ gmail.com or Return2Love.com.

ongoing events

SATURDAY, DECEMBER 2

Gentle Beginner Class. 9:15 a.m. In this beginner foundations class, Kellie Codianna guides through techniques in yoga to alleviate hip and back tightness. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/Register-for-a-Class.

Winter Wreath Workshop. 10 a.m.-2 p.m. Celebrate winter and the festive season as you create a wreath from fresh, locally grown greens, then decorate with natural trimmings. Enjoy warm mulled cider and a cookie. Wreath frames and wire will be provided. Bring your hand clippers.

Space is limited for this adult program. Materials fee: $15, one wreath per registered person. Ansonia Nature Center, 10 Deerfield Ln., Ansonia, CT. Register: AnsoniaNatureCenter.org/Calendar/ Winter-Wreath-Workshop.

TUESDAY, DECEMBER 5 Holistic Moms Network: The Mindful Backpack. 6:30 p.m. First Tuesday of each month. Join the New Haven County chapter and presenter Linda Cicero of Life in Color to understand nutritional strategies to promote healthy hormone, blood sugar and gut health balance as well as mindset tools to get un-stuck from negative thought and habit patterns. Learn simple movement, meditation and breathwork exercises to help regulate the nervous system. Open to the public. Network with like-minded parents/community members.

NP Cafe (formerly Nate’s Plates), 2 Schooner Ln., Milford, CT. Info, RSVP: Facebook.com/ HMNNewHaven.

wednesdays

mondays

Barre. 6 p.m. Kim’s class includes light weights, barre, mat Pilates and fun music. Barre is a total body sculpting workout fusion of Pilates, strength training and ballet. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/Register-for-a-Class.

Tai Chi Easy. 8 a.m. Join Amy for a qigong practice to explore a system of coordinated body postures and movement utilizing breath, meditation and some martial arts. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/ Register-for-a-Class.

Divinely Strong Yoga—From the Ground Up. 6 p.m.

Kellie Codianna’s core/posture strengthening class will guide you into holding poses and working toward inversions such as handstands and headstands. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/Register-for-a-Class.

fridays

tuesdays Divinely Strong Yoga—From the Ground Up. 9:15 a.m.

Kellie Codianna’s core/posture strengthening class will guide you into holding poses and working toward inversions such as handstands and headstands. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/Register-for-a-Class.

Rooted & Aligned Yoga. 9:15 a.m. Kellie Codianna’s class incorporates breathing exercises while aligning the spine to embody each pose with ease using props as needed. Kellie encourages holding poses to work through stuck energy and feel balanced. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/Register-for-a-Class.

Barre. 6 p.m. Kim’s class includes light weights, barre, mat Pilates and fun music. Barre is a total body sculpting workout fusion of Pilates, strength training and ballet. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/ Register-for-a-Class.

Gentle Beginner Class. 4:45 p.m. In this beginner foundations class, Kellie Codianna guides through techniques in yoga to alleviate hip and back tightness. $25/class; new student offer of $44/four classes. Divinely Rooted Yoga Therapy and Mat Pilates, 33 N. Main St., Ste. B, Wallingford, CT. RSVP: DivinelyRooted.com/ Register-for-a-Class.

THIS IS NO TIME

FOR PAIN

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

James Leiber, DO

Ron Torrance, DO

Ignatios Papas, DO

Lisa Valastro, DO

Duron Lee, DO

November 2023 35

community resource guide Connecting you to the leaders in natural healthcare and green living in our community. DEADLINE: All listings must be received by the 12th of the month prior to publication.

APPLIED KINESIOLOGY KC CHIROPRACTIC & WELLNESS Kevin Healy, DC 17 Woodland Rd., Madison, CT 203-245-9317 KevinHealy@sbcglobal.net DrHealMe.com Applied kinesiology is a neurological evaluation to find and treat dysfunction, addressing 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 5.

CEREMONY OFFICIANT LAURI INGRAM

Gregg Allen 646-320-3639 GTA@GTA.earth GTA.earth

Computer slow and glitchy? We can assess your Apple or Windows system, and provide options to repair, upgrade or repurpose your computer. We partner with you for your technology needs, system optimization and backup solutions for a secure and private personal computer setup. We can also help with data recovery. See ad on page 19.

ENERGY MEDICINE KATHY STALTER Sanaré Wellness, LLC Southington, CT 860-600-0106 Kathy@Sanare.Life Sanare.life

CHINESE MEDICINE

Holistic Community Professionals is an organization of holistic practitioners and businesses focused on improving health and wellness with products and services throughout New England. We also connect consumers with a wide HCP variety of modalities, holistic products, and services as well as offering two expos a year at The DoubleTree by Hilton in Bristol. See website for details. See ad on page 2.

INTEGRATIVE MEDICINE DR. BEATA HARASIM, PT, DPT, FAAOMPT

Holistic & Integrative Doctor of Physical Therapy 860-266-7745 Beata@HolisticDrBeata.com www.HolisticDrBeata.com

LIFE COACHING

You’ve used energy modalities and done the work. Still stuck? This is when people find me, the missing puzzle piece. Everything is energy and holds a frequency where it optimally functions. By matching the vibration, we can create fundamental change quickly and clear trauma. No time commitment, travel or Zoom. Private and group sessions to address physical, mental, emotional concerns. Change your frequency, change your life!

Holistic Hemp Wellness Green Compass Advocate 631-877-0441 LaurenMagel.GreenCompassGlobal.com/share/191341

Chi for Healing integrates Chinese medicine with holistic healing practices to provide a multifaceted program to take back your health. Erik specializes in helping people suffering from chronic pain/illness to find and treat the root cause of dis-ease. He offers in-person and virtual consultations.

Shirley R. Bloethe, Executive Director 860-989-0033 HCPinc.ORG@gmail.com HolisticCommunityProfessionals.org

FREQUENCY HEALING

LAUREN MAGEL

Erik Harris The Red Barn in Durham 352 Main St. Durham, CT Erik@ChiforHealing.com ChiforHealing.com

HOLISTIC COMMUNITY PROFESSIONALS

Specializing in gut health, nutrition, nervous system regulation and alternative modalities.

Provides expert care for chronic fatigue; autoimmune, digestive and skin conditions; food allergies, sensitivities and intolerances; anxiety; depression; acute and chronic pain; colic; reflux; eczema; and more. Feel empowered, calm and confident with your custom health plan for you or your family. See ad on page 5.

HEMP WELLNESS

CHI FOR HEALING

HOLISTIC NETWORKING

The Future of Energy Medicine is here! This 24-unit Energy Enhancement System creates multiple bioactive, regenerative energy fields, including scalar waves and biophotons, that can assist your body’s ability to repair and heal itself from disease. The body can become capable of rejuvenating and recalibrating itself back to homeostasis. Appointment only.

The Frequency Solution The-Frequency-Solution.com Info@The-Frequency-Solution.com

Ordained interfaith/interspiritual minister, Lauri specializes in custom ceremonies for those who are spiritual, but not religious. Lauri creates meaningful and transformative wedding and commitment ceremonies, life celebrations, and baby blessings events to mark other life events.

New Haven/Middlesex Counties

THE WORKING COMPUTER, LLC

STEPHANIE TORNATORE

The Liminal Studio 696 Amity Rd., Unit B1, Bethany, CT 203-435-5650 Lauri@LauriIngram.com LauriIngram.com

36

COMPUTER SERVICES

Lauren offers small group education sessions and individual consultations in Connecticut and online to help you identify products to feel your best every day with a full line of USDA-certified organic hemp wellness products, including full-spectrum and broadspectrum CBD, collagen, skin care, topicals and drink powders. Let’s get you started with a CBD brand you can trust.

NaturalAwakeningsNewHaven.com

CHANNELING YOUR WISDOM COACHING Lynda Mettler, ACC Transformation Coach, Reiki Master Lynda@YourWisdomCoaching.com Specializing in Internal Family Systems, Reiki energy and meditation. Guiding clients to transform their inner view to embody self-compassion and trust.

Ready to embark on an extraordinary adventure to ignite your spark and unleash your talents? This coaching is for you. Now offering Clarity Coaching, a single session to ease decisionmaking stress.

MASSAGE THERAPY A MOMENT IN TIME MASSAGE, LLC Jill Andrzejewski, LMT, RMT, Psychic 3490 Whitney Ave., Ste. 205, Hamden, CT 203-909-1108 JillaMomentinTimeMassage@gmail.com AMomentinTimeMassage.org We partner to set physical, mental and spiritual goals to empower you. I advocate gentle stretching, crystals and breath work to maintain grounded, calm feelings. Services: massage; Reiki; chakra balancing; angel tarot, oracle card and tea leaf readings; group events/classes. A Moment In Time Treasures items available for purchase. Appointment only.

NURSE PRACTITIONER KATHERINE DEL PRATO, MSN, FNP-BC Owner of LK Optimal Wellness Board-Certified Family Nurse Practitioner Special Focus in Functional Medicine 203-439-6796 Info@LKoptimalwellness.com LKoptimalwellness.com

Looking for a different approach to healthcare with individualized attention? Using evidence-based medicine, Katherine partners with motivated women to heal naturally from fatigue, pain and digestive distress so that they can have improved energy and quality of life. Together, we will identify the root causes to your vague symptoms and restore gut, mood and hormone imbalances. Optimize health and prevent disease!

TRANSFORMATION COURSES

WELLNESS PROMOTIONS

TERRI O’BRIEN

REV. SHIRLEY R. BLOETHE

MasterJoyandSuccess.com Terri@MasterJoyandSuccess.com

Pass It On LLC 860-989-0033 PassItOnLLC.com

Terri’s specialty is using her fear and hypnotherapy training to produce audio and instructional courses to rewire your internal mindset, tell yourself a better story and stomp our fear. Vastly improve your life and productivity by using these inspirational, creative and confidence-building courses. Visit the MindSHOP on the website to experience the sample audio course, Breathe, Relax and Let Go.

Shirley has the intuitive ability to find just the right referral for anyone looking for health and wellness support. Whether it is a new or existing business owner (or the general public), her extensive resources will likely be a great match for your needs. She also is able to offer low-budget, effective solutions for holistic businesses and practitioners.

TRUE HEALTH INTEGRATIVE MEDICINE Caroline Braglia MSN, APRN, FNP-BC 7365 Main St., Stratford, CT 203-828-0229 TrueHealthIntegrativeMedicine.com

We use a more functional foundation to investigate your symptoms, identify the root cause of illness and develop a holistic treatment plan customized to your individual needs. Our focus is on hormones, thyroid health and weight loss.

SHAMANIC ENERGY HEALING EAGLE FLIGHT HEALING, LLC Hamden, CT 203-535-8849 Info@EagleFlightHealing.com EagleFlightHealing.com

Eagle Flight Healing’s service provides transformative energy work helping clients resolve the traumas, pain, shame and struggles of the past. They experience new self-value and mattering, and feel more vitality, happiness and joy with which to enjoy life and dream the future. Make an appointment today to change your life.

TAI CHI AIPING TAI CHI

Shirley Chock, CCWS 49 Research Dr., Milford, CT 203-795-0203 AipingTaiChi.com/links Info@AipingTaiChi.com

Discover Aiping Tai Chi, recommended by The New York Times for Tai Chi beginners. For nearly three decades, we’ve been a trusted authority, imparting authentic Tai Chi, Qigong, and internal martial arts. We were founded by the renown Chinese Martial Arts Grandmaster Aiping Cheng and presently led by her disciple, “The Stressbender” Shifu Shirley Chock. Experience our inclusive international community, uniting 150K+ followers of diverse backgrounds, ages and genders on our social media platforms (@aipingtaichi). When you are ready to let go of tension and cultivate resilience, we can teach you how to be strong not hard, soft not weak. See ad on page 22.

THERMOGRAPHY B WELL THERMOGRAPHY LLC Shirley Faith Prendergast, CTT, INHC Milford, Stamford, Southington, Enfield, Guilford and more 203-915-9712 Shirley@BWellThermography.com BWellThermography.com Whole health thermal imaging analyzes skin surface temperatures; a trained thermologist interprets areas for further clinical evaluation.

Thermography is a radiation-free, non-invasive screening that captures heat images of the breast and body to aid in the detection of cancer, toxicity and inflammation, and to monitor whole body health. See ad on page 27.

UNIVERSAL WHITE TIME CRYSTAL & SOUND HEALING BRADFORD TILDEN, MM, CMT UWT Universal White Time (UWT) In person, Zoom sessions 860-830-5841 Info@CrystalMusicHealing.com CrystalMusicHealing.com Are you tired and frustrated? Experience the energy and benefits of UWT. Release anxiety, stress and trauma. Receive support for your spiritual development through gemstone healing, energy work, sound and guided visualization. Schedule a free discovery call today! Bradford also offers certification course for energy healers who want to learn grow more.

WELLNESS TRAVEL CRUISE PLANNERS - THE TRAVELING BUDDIES Christina & Chip Bafumo 860-573-3199 Chris.Bafumo@CruisePlanners.com TheTravelingBuddies.com Interested in an escorted tour, or a resort, rail vacation, river, ocean or exploration cruise? We plan vacations on all 7 continents. Let us take the stress away; you can start relaxing now. Specials announced on website and Facebook.com/TheTravelingBuddies page. Get deals and quarterly Cruise Planners contests: TheTravelingBuddies.com/TravelDeals/OptIn.

YOGA DIVINELY ROOTED YOGA THERAPY AND PILATES Kellie Codianna, C-iayt, Owner Wallingford, CT 203-675-7155 DivinelyRooted.com Kellie, a yoga therapist and Pilates instructor, offers private sessions to help people become comfortable with moving their bodies and understanding their physical, emotional, mental and subtle bodies. Intro offer for private sessions: 3 for $199. Purchase the Intro Pack and book your private sessions on DivinelyRooted.com or call 203-675-7155 today! See ad on page 22.

November 2023 37

healing ways

Lung Maintenance 101 NATURAL STRATEGIES TO BREATHE EASIER

M

fizkes/shutterstock.com

by Sheila Julson

ost people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution.

Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier.

According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation.

“A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it can be too much of a good thing,” explains the founder of HolisticMom, MD.

38

New Haven/Middlesex Counties

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

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

She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises.

For those with healthy lungs, Encian recommends high-intensity interval

NaturalAwakeningsNewHaven.com

training, brisk walking, jogging, running or jumping rope, as well as strengthenhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lowerintensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency.

Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible.

Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements.

Saeed cautions, “Don’t overdo it.

Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air Many home items, from furniture to rugs and bedding, contain chemicals that offgas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them.

Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

Houseplants offer an affordable way to improve indoor air quality.

Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy.

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

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

If a metal does this to your skin...

Imagine what it will do implanted inside of your body?

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus.

Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.

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

November 2023 39

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