Natural Awakenings Northwest Florida August 2021 by Natural Awakenings NW Florida

E E HEALTHY LIVING FR

HEALTHY

PLANET

THE HAPPINESS ISSUE BENEFITS OF HAVING A LIFE COACH • BOOST YOUR DOG’S IMMUNE SYSTEM

HOW TO PRESERVE THE GARDEN HARVEST • SHAMANISM TODAY

SMILING MAKES YOU HAPPIER • WATER SPORTS FOR A TOTAL-BODY WORKOUT August 2021 | Northwest Florida

| NaturalAwakeningsNWF.com August 2021

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

YOUR

Weight Loss Struggle is

REAL

We can

HELP!

Stop the yo-yo dieting today! We offer dietary counseling to initiate a healthy diet with the goal of having increased energy, improved mood while achieving and maintaining a healthier weight. Now is the time to take control of your health! A healthy weight is essential to the prevention of complications related to obesity.

Rachel and her staff are committed to helping you on your journey.

Rachel Spikes

NURSE PRACTITIONER (NP) It is my goal as a provider to help patients lose the weight contributing to many chronic health conditions.

• Microneedling

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oup Su pport S • Weekl essions y MIC I n jection • Presc s ription Weight Medica Loss tions W hen Ne • Weigh eded t Lo Availab ss Supplemen ts le In O ffice

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Spikes Medical offers:

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VIP Ind Progra ividualized ms • Gr

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(850) 541-9814 • spikesmedicalhealth.com August 2021

Serving Crestview and Surrounding Areas Since 1999

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Come experience the new

AMETHYST BIOMAT

• Infrared ray waves • Suffering from arthritis, joint pain and inflammation • Feeling tense or in need of relaxation • Struggling with poor circulation • Athletes looking to recover from injuries and optimize performance

IRIDOLOGY

A technique in which the patterns, colours and other characteristics of the iris can be examined to determine information about a patient’s systemic health.

ZYTO SCAN

A Zyto bioscan can provide a wealth of information about your body.

NUTRITIONAL BLOOD ANALYSIS A unique test that’s done to reveal possible fungus, parasites, bacteria, uric acid crystals, aggregated red blood cells, fat plaque, and other conditions.

850-682-8893 • 2225 S Ferdon Blvd, Crestview • bodybhealthy.org Come visit our Booth at the Emerald Coast Holistic Health Expo: Sept 11th & 12th at the Destin-Ft Walton Convention Center

Body-B-Healthy

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

What is

SLEEP APNEA? SLEEP APNEA IS LINKED TO: n n n n n n n

High blood pressure Atrial fibrillation Sudden cardiac death Erectile dysfunction Low Testosterone Heart failure Weight gain

It is a common disorder in which your BREATHING STOPS briefly DURING SLEEP. Pauses last 10-20 seconds and occur as many as 30+ times/hour.

KNOW THE MOST COMMON SIGNS: n Loud snoring n Gasps for breath during sleep n Waking up frequently n Feeling tired, irritable or distracted n Excessive daytime sleepiness n Morning headaches n Dry mouth

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Scan me with your phone camera 5 August 2021

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

Individualized Hormone Replacement for Women and Men Why Bio-identical Pellet Therapy?

Because its easy! As a patient, you are pelleted 2-4 insertions per year. This way you don’t have to think about it and the hormone is available when your body needs it. Hormone replacement therapy can help with:

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• Memory Loss, Mental Fog & Confusion • Night Sweats & Hot Flashes • Weight Gain & Loss of Muscle Mass

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Call to schedule your appointment 850-916-7766

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Compassionate and Gentle Care TELEVISITS AVAILABLE

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Karen Kennedy, MD

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Stop Suffering and Start Living! Cosmetic Gynecology offers renewed womanhood and helps rejuvenate the most delicate female areas. Effective Treatment for: • Painful Intercourse TELEVISITS • Vaginal Itching, Irritation, Burning, Dryness Available in the • Lichen Sclerosus convenience and privacy • Reoccurring Bladder Infections or UTIs of your own home. • Urinary Urgency • FDA Cleared • Alternative for Hormone Replacement (Effective for Breast Cancer Patients)

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COMMENTS FROM ACTUAL PATIENTS “Best thing I have ever done.” “Before MonaLisa Touch sex was painful and now after, it is painless and I am enjoying sex again.”

GENTLE LASER THERAPY FOR THE SYMPTOMS OF LOW HORMONES ORAugust MENOPAUSE 7 2021

letter from publisher

HEALTHY LIVING HEALTHY PLANET

Get Happy and Healthy, Expo-Nentially

Northwest Florida Edition From Pensacola to Panama City

fter we missed so much of normal life in 2020, even the dog days of summer feel sweet in 2021. If nothing else, the heat and humidity now make us appreciate the cooler days and nights ahead. Another cool thing I’m looking forward to is our Emerald Coast Holistic Health Expo, which is back from being shuttered last year. If you’ve never been to the expo, make this the year that you Daralyn & Scott Chase start a new annual tradition and take advantage of the biggest holistic health and lifestyle event in Northwest Florida. (Did I mention that admission is free?) Mark your calendar now for the weekend of September 11-12. Hours are 10 a.m. to 4 p.m. Saturday, and 11 a.m. to 4 p.m. Sunday. At the Expo you can learn about protecting your mind-body health naturally, through self-care. Learn about the newest CBD products from Zilis, which has developed numerous products to address pain and general health. Local bodyworker Bull Tullock, of Bodies by Bull, will be there demonstrating the ART technique for melting stiff, sore muscles. Dr. Susan Welch will be back to talk about her holistic dental practice. Both Golden Almond, from Fort Walton, and Body-B-Healthy, from Crestview, will showcase their full line of supplements, with experts on hand to discuss supplementation for optimal health and to answer questions. You can learn about stem cell regenerative therapy from New Hope Regeneration, whose Infiniti cells—from thoroughly screened, donated human umbilical cords—can assist your internal repair system. Osteostrong of Pensacola will explain their quick and painless 20-minute workout that gives bones new life and reverses osteoporosis. And PAWS will be there with cats and dogs waiting for fur-ever homes. These are just a taste of what you’ll find at the Emerald Coast Holistic Health Expo, which takes place at the Destination-Fort Walton Convention Center (formerly the Emerald Coast Convention Center). There will also be door prizes galore. We hope you’ll join us! In the meantime, boost your health and happiness by reading this month’s magazine, beginning with “Think Yourself Happy: Seven Ways to Change Your Mind and Be Happier,” on page 26. If all else fails, smile—it’s an easy way to trick your brain and lift your mood (plus smiles are contagious). Read more on page 35. And if you need a pick-meup, read our Healing Ways column on page 42, about the benefits of hiring a life coach. This article gave me a new favorite expression, “turtle steps”: the small goals we set that add up to big, life-changing ones over time. We all can take turtle steps, even on the toughest days. Finally, don’t miss two excellent articles from our local wellness community. On page 18, Ramona Shires, owner of White Sands Natural Health, in Pensacola, explains how to avoid and treat heat exhaustion and heat stroke. And our therapy spotlight, on page 22, features Amy Millican, owner of CRYO850, in Destin, discussing a natural, nonsurgical way you can jumpstart detoxification—and lose those love handles along the way. See you at the Expo!

Natural Awakenings of Northwest Florida

Advertising Scott Chase Editor Allison Gorman Ad Design Courtney Ayers Production C. Michele Rose

NWFNATURALLY.COM SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address or order online at NaturalAwakeningsNWF.com. Digital Subscriptions are free.

NATIONAL TEAM

CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs

Digital Content Director Rachael Oppy

National Advertising Lisa Doyle-Mitchell

Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com

© 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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

Scott and Daralyn 8

Publisher Daralyn Chase

www.NaturalAwakeningsNWF.com

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• Dr. Kenawy is one of the area’s leading specialists and is Board-Certified in Rheumatology and Internal Medicine

August 2021

Contents

Caring for someone with dementia is hard.

24 POLLINATOR-FRIENDLY YARDS

Gardening for Wildlife with Native Plants

26 THINK YOURSELF HAPPY

Seven Ways to Change Your Mind and Be Happier

30 PRESERVING THE Calling us for help is easy.

HARVEST

Classic Ways to Store Garden Bounty All Year

35 SMILING CAN MAKE US HAPPIER

Treating a range of brain disorders including Dementia | Depression | Brain Injuries | ADHD

Cutting-Edge | Non-Invasive | Drug-Free Our unique approach is non-invasive and has helped dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30) on the same assessment. Contact us today to schedule a comprehensive neurological evaluation (includes Quantitative EEG) to identify the potential for brain pathway improvement. Once a treatment program is put in place, many patients see notable improvements within a few weeks, but the benefits can last a lifetime.

36 WATER SPORTS FOR A TOTAL BODY WORKOUT

Cool Ways to Stay Fit this Summer

38 BACK-TO-SCHOOL WELLNESS

Tips to Keep Kids Healthy

40 ALBERTO VILLOLDO

on Shamanic Healing

42 UNLEASH YOUR TRUE POTENTIAL

Working with a Life Coach Can Help

44 POWER UP FIDO

Five Ways to Strengthen Your Dog’s Immune System

Dr. J Douglas Brown DC DACNB,

Board Certified Neurology-Chiropractic Dr. Brown is one of only a few functional neurologists in the U.S. providing brain pathway activation therapy in conjunction with deep transcranial magnetic stimulation (TMS) and Bredesen’s science-based nutritional program.

We can help. Call today:

251-597-8787

MindPerformanceCenter.com 240 West Laurel Avenue, Foley, AL (Located inside Path To Wellness)

Natural Awakenings of Northwest Florida

DEPARTMENTS 12 news briefs 14 health briefs 16 global briefs 18 local expert 22 therapy spotlight 24 green living 30 conscious eating

www.NaturalAwakeningsNWF.com

42 35 inspiration 36 fit body 38 healthy kids 40 wise words 24 healing ways 42 natural pets 47 calendar 48 classifieds 49 resource guide

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

26 30

Stressed? Overwhelmed? Looking to Escape?

You don’t have to leave town to get away...

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 850-687-0825 or email Scott@ NaturalAwakeningsNWF.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NaturalAwakeningsNWF.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit calendar entries online only at NaturalAwakeningsNWF.com. The links are on the left side of the web page. Deadline for calendar: the 15th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

Licensed & Professional Therapeutic Massage.

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news brief

Yoga, Movement and Meditation Event at URU Yoga

s an active devotee to meditation and movement practices, Jenny Diebold—a naturopathic wellness guide and medical intuitive who goes by her first name professionally—will lead an open-level yoga practice, movement and guided meditation event August 13, from 6 to 7:15 p.m., at URU Yoga by the Pensacola International Airport. The night is aimed at providing healthy end-of-the-week unwinding activities, Jenny says. “I have led Friday-night classes in the past, and people have been asking me when I’m going to offer this again. It seems to be time. Initially I will lead the evening with Movement and Meditation for the Everyday Human, with more offerings available in the studio to meet different needs.” The event is for anyone interested in mindful practices at any level, she says. “My passion for this stems from my physical recovery from a disc rebuild in my spine, and the journey that followed to bring heart and mind connections back into an active body. I’ll be leading an event that allows for all participants to move and align in their unique way while connecting into their heart space for release and play.” The cost of the class is $13. After-class activities will include 30 minutes of open time for silent meditation, Tarot readings with @curiously_clover (10 minutes for $10), and Ecstatic Dance beginning at 8:30 ($22). All events have separate registration. Location: 2400 Executive Plaza Dr., Pensacola, FL. For more information, connect with @thejennyguides. To register, visit URUYoga.com/full-schedule.

PERSONALIZED HEALING OF YOUR MIND, BODY, SOUL AND SPIRIT THROUGH: Empathic Life Coaching • Intuitive Energy Healing Crystal and Color Use and Guidance • Healing Mantras Meditations and Stretches • Frequency Music Therapy Aromatherapy • Healing Herbs and Teas • Shadow Work Currently taking new clients. Fill our contact information at Witchyhippie.COM for free consultation and to schedule bookings. We are currently sponsoring Drum Circles on Navarre Beach. Check the website for more information. 12

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

HYPNOSIS Can change what’s going on INSIDE, So you can see the changes on the OUTSIDE

Read what our clients have to say: “I had no idea hypnosis could do this! I went from a size 12 to a 4 in just six months!!! Hypnosis made it possible for me to ENJOY eating healthy, exercising, and relaxing my mind. I eat what I want, I’m not on any kind of diet, and oh my goodness…I like being thin!”

“I feel like a new woman in ALL areas of my life! I have a new and “much” improved attitude toward life, eating healthy, and exercise. Why did I wait so long to come here?”

- Linda J-Milton

- Lisa D-Pensacola

“When I came here, I was a hot mess with emotional baggage and health issues. I literally feel like a plug has been pulled out of my head to let all the garbage out. I feel lighter and more relaxed... Oh, and I’ve lost 40 lbs in 5 months!”

- Melinda G-Pensacola

Are you the type of person that can be hypnotized?

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August 2021

health briefs

Certain gut microbiota can predict possible causes of mortality, reports a new study from Finland’s University of Turku. Researchers collected stool samples from 7,055 Finnish adults around 50 years old and followed them for 15 years. They found that greater numbers of bacteria from the Enterobacteria family increase the risk of death from cancer, respiratory disorders and gastrointestinal disease. “Many bacterial strains that are known to be harmful were among the Enterobacteria predicting mortality, and our lifestyle choices can have an impact on their amount in the gut,” says study co-author Teemu Niiranen.

Natural Awakenings of Northwest Florida

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Microbiome Linked to Risk of Death from Disease Eat Oily Fish to Live Longer Omega-3 fatty acids have previously been linked to better heart, brain, eye and joint health, and a new large-scale analysis published in Nature Communications suggests that omega-3s from oily fish may also extend lifespan. Researchers reviewed pooled data from 17 studies of 42,466 people that were followed an average of 16 years. Those that had the highest amount of fish-based omega3s in their blood—at the 90th percentile—had a 13 percent lower risk for death than people with omega-3 levels in the 10th percentile. The risk of dying from cardiovascular disease was 15 percent lower and from cancer 11 percent lower. The blood levels of alpha-linolenic acid omega-3s obtained from plant-based sources like nuts and flaxseed did not show a conclusive link to lower mortality.

www.NaturalAwakeningsNWF.com

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People needing a push to eat more fruits and vegetables might be motivated by two new studies from Australia’s Edith Cowan University. Studying data from 8,600 Australians between the ages of 25 and 91, researchers found people that ate at least 470 grams (about two cups) of fruits and vegetables per day had 10 percent lower stress levels compared to those that ate less than half that amount. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental well-being,” says lead author Simone Radavelli-Bagatini. In a second study based on 23 years of data on 50,000 Danes, researchers found that those that consumed one cup each day of the most nitrate-rich vegetables like leafy greens and beets had about a 2.5 mmHg lower systolic blood pressure and a 12 to 26 percent lower risk of peripheral artery disease, heart attacks, strokes and heart failure. Eating more than one cup daily didn’t increase the benefits, they found, and blending greens into smoothies (but not pulp-destroying juicing) is a good option for increasing intake.

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Eat Produce to Lower Stress and Heart Disease

Exposure to even moderate levels of trafficrelated air pollutants during childhood results in a greater risk of mental illness by age 18, Duke University researchers report in JAMA Network Open. In the study, the psychiatric health of 2,000 twins from England and Wales followed into adulthood was compared to recorded levels of air pollution in their neighborhoods. Twenty-two and 84 percent of the twins, respectively, were found to have had exposure to nitrogen oxides and fine particulate matter that exceeded World Health Organization (WHO) guidelines. Higher levels produced the most symptoms, including depression and anxiety. The effect, although weak compared to family history, equals that of other neurotoxicants known to harm mental health, particularly childhood exposure to lead. Previous evidence suggests that air pollutant exposures can cause inflammation in the brain and may lead to difficulty regulating thoughts and emotions. WHO estimates that nine of 10 people worldwide are exposed to high levels of outdoor air pollutants emitted by vehicles, waste disposal, power plants, factories and other industrial processes. Studies show increased hospital admissions for many psychiatric illnesses during poor air quality days in China and India. “Because harmful exposures are so widespread around the world, outdoor air pollutants could be a significant contributor to the global burden of psychiatric disease,” says lead author Aaron Reuben.

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Inside the Intuitive Spiritual Center August 2021

global briefs

Bugs Matter

Soil Regulators Soft on Pesticide Use Pesticides cause significant harm to earthworms and thousands of other vital subterranean species. These invertebrates, nematodes, bacteria and fungi filter water, recycle nutrients and help regulate the planet’s temperature. The most comprehensive review ever conducted on how pesticides affect soil health, published in the journal Frontiers in Environmental Science, reveals that beneath fields of monoculture crops, a toxic soup of insecticides, herbicides and fungicides is wreaking havoc on the ecosystem. The study recommends changes in how regulatory agencies like the U.S. Environmental Protection Agency (EPA) assess the risks posed by the nearly 850 approved pesticide ingredients. Presently, regulators ignore pesticide harm to earthworms, springtails, beetles and many other subsoil critters. The EPA relies on one insect, the European honeybee, to represent the thousands of species that live or develop underground. The ongoing escalation of pesticide-intensive agriculture and pollution are major driving factors in the precipitous decline of many soil organisms that are critical to maintaining healthy soils. This contamination has been identified as the most significant driver of soil biodiversity loss in the last decade.

Thorny Problem

Cactus Poachers Are Denuding Deserts

More than 30 percent of the world’s 1,500 or so cactus species are threatened with extinction, and criminal scavengers are primarily to blame. A 2020 seizure by authorities in Italy yielded more than 1,000 of some of the rarest cactuses in the world, valued at more than $1.2 million on the black market. Some were over 100 years old. President of the Association for Biodiversity and Conservation Andrea Cattabriga helps police identify specimens taken from tourists or intercepted in the mail. He says, “Here is an organism that has evolved over millions of years to be able to survive in the harshest conditions you can find on the planet, but that finishes its life in this way, just as an object to be sold.” Trafficking can take a serious toll because many species are highly localized and often extremely slow-growing, thus quite sensitive to over-harvesting. Cactuses and other succulents have become popular on social media, promoted by indoor plant influencers for their unusual Superfund Mine-Polluted Stream Restorations See Success appearance and minimal Large investments have been made to clean up acid drainage into streams and rivcare requirements. The ers polluted by toxic metals from abandoned mining sites. A new study published in pandemic has increased Freshwater Science based on long-term monitoring data from four U.S. Environmentheir popularity, with shops tal Protection Agency Superfund sites in California, Colorado, Idaho and Montana unable to keep some speshows that cleanup efforts can allow affected streams to recover to near natural cies in stock. Sales of legally conditions within 10 to 15 years after abatement work begins. sourced plants could help David Herbst, a research scientist at UC Santa Cruz and co-author of the paper, offset illegal trade, with the says, “The good news from them all is that Superfund investments can restore the proceeds going directly to water quality and ecological health of the streams.” Researchers combined data communities living alongfrom long-term monitoring during periods of 20 years or more using aquatic insects side the plants, creating an and other diverse invertebrate life such as flatworms and snails as indicators of the incentive to protect them. restoration of ecological health, with nearby unpolluted streams as standards for

Reversing Ruin

comparison. Much of the recovery occurred within the first few years of treatment. Herbst says that the promising results suggest that even daunting environmental problems can be remedied. 16

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

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ACCEPTING NEW PATIENTS! FULLY OPERATIONAL WITH COVID19 COMPLIANT STANDARDS

Animal Alert

UN Methane Report Faults Big Meat and Big Dairy The United Nations Environment Programme and the Climate and Clean Air Coalition have released a Global Methane Assessment of emissions from fossil fuels, agriculture and waste management. With livestock contributing 32 percent of the methane footprint, the Institute for Agriculture and Trade Policy (IATP) stresses the need to regulate and mitigate methane emissions from global meat and dairy companies. The U.S. Environmental Protection Agency has also identified the factory farm system of hog and dairy operations with liquified manure lagoon systems as responsible for rising methane emissions related to agriculture. IATP European Director Shefali Sharma says, “Disappointingly, the assessment calls for more technological fixes such as feed additives and biodigesters to reduce agriculture’s methane footprint, rather than addressing the core of the problem. Untenable growth of animals in the food chain is spurred on by a powerful meat and dairy industry that bears no costs for this environmental debacle, but passes it on to farmers and consumers.” The report provides evidence that a new policy framework accounting for the factory farm system’s emissions and aiding a transition to more scale-appropriate agroecological systems of animal production that will be less harmful to people and the climate is needed, according to Ben Lilliston, IATP director of climate strategies.

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August 2021

local expert

STAY COOL

A Nutritionist’s Tips for Hydrating to Beat the Heat by Ramona Shires

Watch for Warning Signs

veryone loves Florida for its sunshine and warm weather. However, the heat and humidity of Florida summers can take a toll on the body. Here are some tips for keeping cool and hydrated all season long.

As our bodies heat up, we sweat to cool down. The sweat evaporates in the heat, cooling the body. This is called evaporative cooling—it’s how air conditioning works. Sweating heavily on hightemperature, high-humidity days like ours can be dangerous, as the loss of fluids and key electrolytes (body salts like sodium and potassium) can

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lead to severe dehydration. While mild dehydration drains our energy, leaving us feeling tired, severe dehydration can lead to heat exhaustion or heatstroke. Heat exhaustion can develop gradually or rapidly: One minute you’re fine, and then suddenly you’re feeling lightheaded, chilled and sick. Symptoms of heat exhaustion include cool, moist skin with goosebumps (like the chills you get from a fever); increased thirst; dizziness; headache; nausea; muscle cramps; rapid pulse; and even fainting. Treat mild heat exhaustion immediately by resting in a cool place (an airconditioned building or a shady spot, or in front of a fan); drinking cool water or a sports drink

containing electrolytes; eating something salty, like salted nuts or potato chips; and putting cool, wet towels on the back of your neck or head. You should start feeling better quickly, usually within 15 to 30 minutes. Heatstroke is life threatening and requires emergency treatment. Left untreated, it can damage the brain, heart, kidneys and muscles. One of the first signs to watch for is not sweating despite being overheated. If you aren’t sweating when you know you should be, or you were sweating and then you stopped, seek help immediately. Other signs include a body temperature of 104° F or higher, nausea and vomiting, a throbbing headache, rapid breathing and a racing heart. These symptoms can lead to altered mental states such as confusion, slurred speech, delirium, seizures and coma.

Don’t Overdo It From June through August, avoid strenuous outdoor exercise and activities like mowing the lawn and heavy gardening during the hottest part of the day (usually noon to 4 p.m.). Early mornings and late afternoons are much better options for most people. If you must be outside during the heat—maybe enjoying one of our beautiful beaches—be sure to drink plenty of cold water and eat snacks frequently to help keep your body cool and hydrated. Remember, alcoholic beverages are dehydrating, so mix in water with your fruity tropical drinks!

Enjoy Seasonal Foods Mother Nature knows our body needs more water and electrolytes in the summer, so she provides us with plenty of tasty options in the form of juicy seasonal fruits and vegetables. It makes sense that so many summer barbecues and picnics include fruit trays and salads. As the name implies, watermelon is primarily water, but it

also contains potassium, a key electrolyte. Cantaloupe and honeydew melons are also hydrating. Other fruits high in water content and potassium include apples; citrus (oranges, tangerines, grapefruit); avocados (guacamole and chips—olé!); guavas; mangos; kiwi; strawberries; and cherries. Summer vegetables like cucumbers, tomatoes, celery, lettuce, yellow squash and zucchini are also good high-water-content options. One of my favorite summer salads is chopped cucumbers, tomatoes and feta marinated in Italian dressing—it’s so refreshing, and chock-full of electrolytes.

Stay Away from Sugar Frozen drinks, sodas, popsicles, freezer pops and sugary juice drinks are very appealing to both kids and adults during the summertime, but be careful with sugar intake during the hot months. High amounts of sugary foods and drinks cause increased urination, resulting in fluid loss. Basically, the body tries to flush the excess sugar, and to accomplish that task, it steals water from the cells, leading to dehydration. More sugar in the blood triggers the body to compensate again by pulling more water from the cells and skin into the blood to keep it balanced. Beach and pool days are no fun if your kids have upset stomachs and headaches and are cranky from too much sugar in the heat. Give them lots of watermelon and other high-water fruits instead. These tips will help you and your family stay healthy and enjoy all that Florida summers have to offer. Remember, drink your water! Ramona Shires is a naturopathic doctor and a registered dietician nutritionist and the owner of White Sands Natural Health, in Pensacola. For appointments or information, call 850-739-1000 or 850-361-8995.

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August 2021

therapy spotlight

Lighten Up! Eliminate Toxins for a Lighter, Healthier Body

by Amy Milligan

etoxification noun: the process of removing toxic substances or qualities. Detoxification has become a buzzword in the wellness space. There are countless brands of detox supplements and teas, cleanses and diets, all aimed at eliminating toxins from the body. Our bodies accumulate toxins daily through environmental exposure, processed foods, alcohol and sugars. Even if we make the best choices for diet and exercise and stay away from alcohol and caffeine, environmental exposure is still the number-one contributor to toxicity. Studies show toxic buildup can accumulate in our bodies up to 5 percent each year. The resulting overload disrupts the body’s hormonal balance, negatively affects its natural processes, and can cause inflammation resulting in any number of issues. We know accumulated toxins are behind nearly every disease, symptom, injury and malfunction of the body. Research also shows that reducing toxins

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can reverse and even cure most diseases and slow the aging process. Many toxins are fat soluble, so when the body can’t break them down for elimination, they are stored in the fat cells—primarily in subcutaneous abdominal fat. Subcutaneous fat is the tissue just below the skin, above the muscle. It’s much harder to get rid of than the visceral fat surrounding the organs—hence the often-used term “stubborn fat.” Often disguised as the roll just below the belly button, or the daunting love handles, these frustrating areas don’t respond to diet and exercise. The good news is there is a way to jumpstart the body’s natural detoxification process. The Pagani Cryo T-Shock System is a safe, pain-free nonsurgical procedure used to eliminate toxins and reduce unwanted bulges. The system uses cryolipolysis, cold temperatures applied to freeze sensitive fat cells and mimic the body’s natural process of apoptosis, or cell

death. By applying heat and then quickly dropping the applicator to a subzero temperature, the hypersensitive fat cells burst and leave the tissue to travel the body’s lymphatic and circulatory systems before being eliminated. It’s an all-natural process of elimination. With the Pagani system, clients can receive individualized sessions based on their personal thermal imaging. This imaging provides a clear picture of exactly how much consolidated fat is present and how many sessions it will take to eliminate the toxins. Elimination cycles take between 14 and 28 days, and most of our clients opt in for a series of four treatments. We’ve seen the best results when clients use CRYO850 Wellness Circuit services to expedite the process. Services include pre-treatment whole-body cryotherapy sessions that drop the core body temperature for accelerated cell death; posttreatment use of the infrared sauna; and vibration plates and compression therapy to help move the lymphatic and circulatory system for faster elimination. Add lots of water, a healthy diet and exercise through the process, and it’s not unusual to completely eliminate subcutaneous abdominal fat. Frustrating bulges disappear, muscle tone becomes more visible, and clients feel lighter and healthier. Amy Milligan is the owner of CRYO850, located at 4495 Furling Ln., Ste. 10, Destin, FL. To schedule a consultation, call 850.279.4145; email info@cryo850.com; or DM @cryo850.com.

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green living

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Pollinator-Friendly Yards Gardening for Wildlife with Native Plants by Betsy S. Franz

pollen grains from the male anther of one plant to the female stigma of another, thereby helping plants to produce seeds for the next generation. According 24

to the U.S. Fish and Wildlife Service, these hard-working animals pollinate more than 75 percent of the world’s flowering plants and nearly 75 percent of our crops, including chocolate and coffee. Without pollinators, say biologists, neither the human race nor the Earth’s ecosystems would survive. Like many species, some pollinators are showing steady population declines, attributed in part to habitat loss and exposure to pesticides. The U.S. Environmental Protection Agency reports that grassy lawns occupy almost 2 percent of the total U.S. land mass, making grass the single largest irrigated crop in the country, which is why the way that people garden and maintain their landscapes can either harm or help pollinators. Many people spending more time at home last year due to the pandemic did more gardening and maintaining of their own landscapes, often without realizing the significance and impact of their activities. “Now, for the first time in its history, gardening has taken on a role that transcends the needs of the gardener. Like it or not, gardeners have become important players in the management of our nation’s wildlife,” writes Douglas Tallamy, an agriculture and natural resources professor at the University of Delaware, in his book Bringing Nature Home. “Bees are what comes to mind when

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most people think of pollinators, but pollinators include many other species, including some flies, moths, butterflies, wasps and beetles, as well as bats, hummingbirds and even a few mammals,” says David Mizejewski, a naturalist with the National Wildlife Federation. Fortunately, the same principles that make home landscapes more inviting to pollinators also make it safer and friendlier for a wide variety of wildlife.

Rethink the Perfect Landscape

“One of the main dangers for pollinators is loss of appropriate habitat,” says Andre Kessler, an ecology and evolutionary biology professor at Cornell University. “To help them, give up your idea of the perfect, manicured landscape and aim to restore their preferred habitat.” Kessler suggests leaving part of a landscape a bit untidy by including native plants and mowing less often. “An island of native vegetation usually provides flowering plants year-round and, similarly important, nesting sites for native bees,” he says. Tallamy advocates halving the total amount of space devoted to lawns in the continental U.S.—reducing water, pesticide and fertilizer use—and replacing grass with plants that sustain more animal life. Leave the leaves, sticks and debris, says Mizejewski. “Many species rely on leaf litter for food, shelter and nesting material. Many moth and butterfly caterpillars overwinter in fallen leaves before emerging in spring.”

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or some people, perfectly mowed lawns without a trace of a weed or an insect makes them proud, but they may not realize that this method of gardening and landscaping could be harming the local ecosystem and the important pollinators that we rely on to keep food and flowers reproducing. Pollinators are the creatures that move

Choose Appropriate Plantings

With so many different species of pollinators across the diverse terrain of America, few plants work for all locales. Most experts believe the best option is choosing native plants. The Pollinator Partnership (Pollinator.org) lists plants for each zone by ZIP code, as well as the pollinators they attract. There are also native plant societies in many areas that offer specific recommendations.

Eliminate the Chemicals

“Probably the most important thing the home gardener can do to overcome the pollinator and broader biodiversity crisis is to avoid using any pesticides,” says Kessler. “The uncontrolled use of insecticides and herbicides is the major reason for the dramatic loss of insect life in general and most other organisms depending on those insects.” “It is now within the power of individual gardeners to do something that we all dream of doing: to make a difference,” Tallamy writes. “In this case, the difference will be to the future of biodiversity, to the native plants and animals of North America, and the ecosystems that sustain them.” Betsy S. Franz is a freelance writer and photographer who seeks a loving, sustainable balance between the nature of our world and the inner nature of man.

Learn More About Pollinators Ecoregional Planting Guides: Pollinator.org/guides Pollinator-Friendly Native Plant Lists: Xerces.org/pollinatorconservation/pollinator-friendly-plant-lists Lawn to Wildflowers App: LawnToWildflowers.org/download Native Plant Societies: ahsGardening.org/gardening-resources/ societies-clubs-organizations/nativeplant-societies

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THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

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by Ronica O’Hara

hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds. “You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make newfound happiness settle in, especially if our practices are repetitive. “Interestingly, changes can start quite quickly,” says neuro26

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scientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.” A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!” Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for

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you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are researchbased methods to enhance happiness:

Aim for a three-to-one ratio of positive to negative experiences

The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time. “True happiness is not rigid and unchanging,” she says. When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

away pain by 4Clear questioning assumptions

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse. Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future. Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth. Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the inner critic 3 Defuse with caring self-talk

the heart by 5Open deepening gratitude

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Another way to handle the inner critic is to transform it by befriending and chatting with it, a method used in voice dialogue therapy and in the Internal Family Systems approach. Jackie Graybill, a Seattle songwriter and piano teacher, calls her “mean girl” inner critic Brutista Dynasticus. “I’ll find myself responding to an inner thought like, ‘You look fat. Just how much weight have you gained over COVID?!’ with a recognition like, ‘Oh, Brutista, that wasn’t very nice. I may have some extra pounds, but this healthy body has gotten me through a freaking pandemic! Show a little respect, okay?’ This quiets her down because I’ve recognized her and addressed her, and I feel an inner sense of victory because I’ve brought a positive truth to bear. It’s a very empowering practice.”

Flip negativity by reframing experiences

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume. It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less selfdoubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

Perhaps the most popular and direct approach to happiness is gratitude. Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more and August 2021

had fewer doctor visits than those writing about aggravations. Writing a thank-you letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found. Gratitude can be cultivated simply by daily journaling; writing a list every few days often works even better, research indicates. The more concrete the items are and the more freshly observed, the better: Rather than, “I’m grateful for my daughter,” it might be, “I’m grateful for my daughter because she made me laugh at breakfast by making a funny face.” Some people kick off their day by writing two thank-you emails; others find creative ways to fold gratitude into relationships.

During the pandemic, Nadia Charif, a San Jose-based wellness and health advisor at Coffeeble.com, shared with her boyfriend a note-taking phone app in which they wrote the ways they appreciated each other during the day. “Somehow, no matter how frayed our nerves were, we remembered the last lovely entry and melted like ice to water,” she says. “It diffused many arguments before they escalated.”

Quiet the noisy mind with meditation, prayer and mindfulness

Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks,

Online Resources AuthenticHappiness.org: positive psychology news and self-tests Martin E.P. Seligman, a University of Pennsylvania professor and bestselling author who coined the phrase “positive psychology” in 1998, designed this comprehensive website that includes new research and dozens of self-questionnaires. Pursuit-of-Happiness.org: research and curriculums Resources offered by Barbara Fredrickson, Ph.D., author of Positivity and Love 2.0, include an overview of research, online courses and curriculum suggestions.

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prayerful Catholic nuns and mindfulness meditators. They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

up others with 7 Lift a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves. Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’ friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson. “The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.” Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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conscious eating

levels can be increased with lemon juice. Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact. Paul Fehribach, chef and co-owner of Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook. For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food. Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

Preserving the Harvest Classic Ways to Store Garden Bounty All Year by Julie Peterson

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Refrigerator Pickling

hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating “Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.” Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes.

Canning “One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but 30

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The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes. Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

Fermenting “Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz, fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation. “Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.” Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition. Studies show that fermented foods and beverages provide beneficial probiotics

to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

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Cold Storage Many fruits and vegetables freeze well, but a basement or backyard root cellar is a no-electricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome.com. Those with no outdoor spot or cold basement room can still use cold storage. “Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman. Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come. Julie Peterson writes from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

Food Preservation Resources

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Pineapple Tepache pineapple. Cover with a loose lid or cloth and stir daily.

Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded.

Ferment for 2 to 5 days, depending upon temperature and desired level of fermentation. It’ll get fizzy, then develop a pronounced sourness after a few days. Taste each day after the first few to evaluate developing flavor. Strain out the solids. Enjoy fresh or refrigerate for up to a couple of weeks.

yield: about 1 quart ½ cup sugar, or more, to taste (ideally piloncillo, panela or another unrefined sugar, but any type of sugar will work) Peel and core of 1 pineapple (eat the rest of the fruit), cut into 1- to 2-inch pieces 1 cinnamon stick and/or a few whole cloves and/or other spices (optional) Dissolve the sugar in about 1 cup of water. Place the pineapple skin and core pieces and spices into the vessel. Pour the sugar water over the pineapple, then add additional water as needed to cover the

Recipe is an exclusive first look from the forthcoming book, Sandor Katz’s Fermentation Journeys (Chelsea Green Publishing, October 2021).

Pickled Watermelon Radishes 1 to 2 watermelon radishes ¼ cup white wine vinegar ¼ cup rice wine vinegar ½ cup water 1 tsp pink Himalayan salt 1 tsp sugar 2 cloves garlic, peeled 1 tsp ginger, microplaned ½ tsp peppercorns, lightly crushed

Wash and peel watermelon radishes. With a sharp knife or mandoline slicer, slice radishes into round discs. In a nonreactive saucepan, bring the water, white wine vinegar, rice wine vinegar, salt and sugar to a boil. Simmer for 1 minute or until the sugar and salt are dissolved. Remove from heat and add the garlic, ginger and peppercorns. Pour the hot liquid including the garlic and peppercorns over the radishes. Let cool to room temperature, then cover and refrigerate. Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

Zucchini Bacon 2 medium zucchini 2 Tbsp grape seed oil 2 Tbsp soy sauce 2 tsp maple syrup 1 tsp liquid smoke Pinch chipotle chili pepper powder Freshly ground black pepper

Place in a single layer on dehydrator trays, making sure not to overlap. Set the dehydrator to 145° F and let the strips dehydrate for 4 to 6 hours. Remove them when they are crispy. Thicker strips may take longer. Eat immediately or store in an airtight container.

In a large bowl, combine oil, soy sauce, maple syrup, liquid smoke, chipotle chili pepper powder and season generously with black pepper. Whisk to combine. Using a vegetable peeler or mandoline, 32

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Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida. www.NaturalAwakeningsNWF.com

photo by Julie Peterson

slice zucchini length-wise into thin strips. Place strips in bowl and toss until coated in marinade. Let sit for several hours or overnight.

‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choy preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup. Mix water and salt, and stir thoroughly to dissolve salt.

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine. Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight). Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty.

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchiin-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered. Cover the fermentation vessel with a cloth and leave it on the counter for about a week. Taste test to check the fermentation. When happy with the flavor, the kimchi is done. Store in the refrigerator in a glass container to stop the fermentation. Recipe by Laurie Neverman at CommonSenseHome.com.

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

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HOW HEALTHY IS YOUR DIET? Top Deficiencies And Foods That Help With 70% of the immune system housed in the gut, our diet directly affects our body’s health. For optimal health, the body relies on 30 vitamins and minerals found only in certain foods. Top Vitamin Deficiencies & Foods That Help: Zinc: Eat more red meat, shellfish, chickpeas, beans, nuts, milk, cheese, eggs and dark chocolate. Potassium: Add more bananas, mushrooms, potatoes, cooked broccoli and spinach to your diet. Folate (Vitamin B9): Eat more green/leafy vegetables, fresh fruits and yeast. Vitamin D: Try adding more salmon, trout, eggs, mushrooms, and milk. Calcium: Eat more cheese, kale, broccoli and tofu. Vitamin B12: Eat more meat, cheese, and milk. Iron: Eat more oysters, red met, spinach, broccoli. Vitamin C: Eat more red and green peppers, strawberries, broccoli, kiwi, lemons, oranges and grapefruit. Magnesium: Dive into avocado, dark chocolate, nuts, beans, chickpeas, tofu, bananas, leafy greens and salmon. Vitamin B6: Eat more chickpeas, fish, potatoes, bananas.

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How Healthy is Your Diet? Here's How to Find Out: Do you get tired easily or have no energy? Experiencing any headaches, hair loss, skin irritation or muscle cramps? These are just a few symptoms that point to a vitamin deficiency. Vitamins and minerals fuel your body enough to accomplish life's demands. A blood panel is the best way to determine vitamin deficiencies. Specifically, ask for a Nutritional Blood Profile to evaluate your electrolytes, sugars, proteins, enzymes, and vitamins. What lab tests are in the Nutritional Blood Profile? Zinc Comprehensive Metabolic Profile Homocysteine Complete Blood Count Iron & Iron Total Binding Capacity Vitamin B12 Folate (Vitamin B9) Vitamin D Ferritin Vitamin C Where to get a Nutritional Profile: Nutrition Profiles are available at your local ProHealth location for $295. No doctor’s order required, walk-ins welcome. Learn more at ProHealthFL.com.

inspiration

Smiling Can Make Us Happier by Julie Peterson

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smile makes the brain happy. As it turns out, it doesn’t matter if we smile at first because we’re genuinely happy or if we simply fake a smile. The brain doesn’t know the difference. When we are happy, we naturally smile. But research has shown that the act of smiling can also induce happiness. It happens because the muscles required to lift the mouth into the shape of a smile are connected to nerves that send signals to the brain. Once the brain gets the message that a smile is happening, it releases dopamine, endorphins and serotonin throughout the body. These feel-good chemicals make us feel less stressed, less pain and happier, which can effortlessly transform a fake smile into a genuine one. Platitudes through the ages have urged us to “Turn that frown upside down” and “Put on a happy face.” In 1872, Charles Darwin hypothesized that facial feedback could alter emotions and, ever since, the topic of smiling and mood has been a subject of discussion and research. Whether or not forced smiles can have a strong enough impact on our state of mind to effectively boost overall mental health is still being debated, with some research indicating that “false” smiles can lower mood if used continuously to avoid expressing certain feelings; however, there are several more positive aspects of smiling to take into consideration. Smiling is contagious. Seeing other people smile stimulates our mirror neurons, which discharge; they discharge similarly whether we’re doing an action or observing someone else do it. So, being around smiling people, seeing them smile, affects our brains as if we were doing the smiling. Smiling also provides the health benefits of reduced anxiety and lowers both blood pressure and heart rate. Over the long haul, these attributes add up to improved cardiovascular health and a measurable reduction in risk for stroke. Get more smile time by working these muscles at every opportunity. Fake it if you must until it comes naturally, watch funny shows, spend time with cheery people and when things are looking down, grin and bear it. You might just feel better right away, and better long-term health is certainly something to smile about.

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Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com) and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being. August 2021

fit body

Water Sports for a Total Body Workout Cool Ways to Stay Fit this Summer

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by Marlaina Donato

hether it’s adrenaline-fueled kiteboarding or peaceful paddle boarding, getting active in the water helps to improve bone density, elevates mood and engages major muscle groups without stressing the joints. The highlight of a vacation might be rafting down a river, surfing at sunset or waterskiing on a mountain lake. Whether done regularly or occasionally, water sports offer a good workout disguised as play. While some water sports require a higher level of fitness, most are beginner-friendly and only require the willingness to try something new.

Core Adventures “Many lifelong skiers call waterskiing the fountain of youth. My friends who are in their 70s, 80s and even 90s that still ski are living proof,” says pro water skier Corey Vaughn, owner of Bum Pass Water Ski Club, in Bumpass, Virginia. “Waterskiing is one of the best total body workouts on the planet, yet you are having so much fun it never feels like a workout.” For Natali Zollinger, a raft guide, river surfer and whitewater stand up paddle boarder, it’s about trusting and working with 36

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the current: “Either rafting or paddling, our core has to engage way more than it would with other sports, and you’ll definitely notice the internal strength.” Based in Moab, Utah, Zollinger says that in only one week, paddling and kayaking produce noticeably more tone in the triceps and biceps, adding, “If you row boats, you’ll see the traps, shoulders and back muscles develop.” Stand up paddle board (SUP) yoga on the water, although seemingly placid, challenges the abdominals and cultivates balance. Christy Naida Linson, yoga instructor and owner of Prana Yoga Center and Aligned Flow Floating Studio, in Denville, New Jersey, says, “Paddling is excellent exercise for the core, back, shoulders, arms and legs. Postures are done in relationship to the current of the water and recruit many of the smaller stabilizing muscles.”

Getting the Feet Wet SUP yoga is accessible to both new and experienced students that can swim and are comfortable in the water. All postures can be modified to be done in positions lower to the board, such as kneeling, to make balancing easier. “A typical class is 90

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minutes long and begins with instruction on land. We go through paddle strokes and safety, how to get onto the board kneeling, transition to standing when feeling stable, paddle and stop,” says Linson. “The worst thing that happens if you lose your balance is that you go for a little swim!” Fitness requirements for river rafting can vary, depending on the type of trip and location. “Usually a couple months of ‘stair-stepper’ and some squats and lunges will do the trick,” says Zollinger. When it comes to gear, commercial trips offer the most freedom, especially for beginners, she says. “Normally, commercial trips pack all the gear that you need for basic camping, and all you have to bring is your personal gear like clothes, toiletries, etc.” Waterskiing can be a challenge, but learning is easier with proper instruction, optimal equipment, an experienced, skilled boat driver and positive encouragement. “People tell me about Uncle Fred just throwing them behind the boat with a couple of old skis, telling them to hang on tight and then gunning the boat. This is not what I would consider best practices,” says Vaughn. A typical lesson lasts about 30 minutes, involves six to eight passes up and down the lake and includes technical guidance on body positions and timing. For optimal waterskiing, Vaughn prefers private lakes to avoid interruption in the rhythmic flow of skiing that can occur on busier lakes or bodies of saltwater due to boat traffic, winds, tides and currents. Vaughn marvels when everything comes together; “There is nothing quite like the smile of a first-time skier when they get up [on their skis] and realize they are gliding across the water.” In the end, water sports are all about embracing possibilities.“It is a genuine joy to see people who may be new or doubt their ability come away feeling empowered,” says Linson. Zollinger passes on wisdom about time on the water. “The river continuously teaches me to be in the flow and appreciating the little things.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com. August 2021

healthy kids

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Back-to-School Wellness Tips to Keep Kids Healthy by Ronica O’Hara

are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep

fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions. “Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human. As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they 38

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“During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy

Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain. Spindel, a functional holistic nutritionist in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets. “Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as: “Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.” “Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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wise words

Alberto Villoldo on Shamanic Healing by Marlaina Donato

Shamans mediate between the visible world of matter and the invisible world of energy and consciousness.

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n his mid20s, Alberto Villoldo, a psychologist and medical anthropologist, was the youngest clinical professor at San Francisco State University, where he founded and directed the Biological Self-Regulation Laboratory to decode the effects of energy medicine on the human brain. Villoldo eventually set aside the limitations of the microscope in search of a broader, more ancient perspective. His 10-year deep dive into the heart of shamanic culture in the Andes and the Amazon regions filled in the missing pieces of his research, but a dire health crisis decades later drove him to explore shamanic transformation. Today, Villoldo is in vibrant health and the author of bestselling books translated into several languages, including Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health. He is the founder of the Four Winds Society, which trains energy medicine practitioners in its Light Body School.

What is shamanism and the shaman’s role? Shamanism is a philosophy and a lifestyle similar to Buddhism in many ways. It includes healing practices for clearing the

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imprints of trauma from the luminous energy field (LEF) that surrounds the physical body, and that organizes the body in the same way that a magnet organizes iron filings on a piece of glass. Shamans mediate between the visible world of matter and the invisible world of energy and consciousness. The understanding of the shaman is that what we call reality is simply the projection of a map of the world we carry within us. To change the world, you need to change the map, but the map only changes through sacred ceremony. Shamanism is making a comeback because we have exhausted our masculine, reductionistic and predatory Western paradigm. It offers a more feminine, participatory worldview that is founded on the notion of becoming Earth Keepers—stewards of the garden of nature.

How does shamanism address body, mind and spirit? We need to think of the quaternity, including Gaia, the great mother. There is only one illness—disconnection from the great mother. There is only one cure, which is returning to Gaia. The luminous energy field is an information field. It contains all your

genetic history—the story of the drama that runs in your family that you have programmed into the neural networks in your brain. Shamans discovered how to upgrade the quality of the information in the LEF.

Former Therapist at The Chopra Center for WellBeing in Carlsbad, CA

Out of the 40 million different species on Earth, only humans, whales and dolphins don’t have death programmed into their DNA. There are no grandmothers in nature; menopause doesn’t exist. The minute you cannot make babies, you are eliminated. We have the opportunity to take part in an experiment to grow bodies that are disease-proof, where our health span can equal our long lifespan.

What shamanic principle can we apply daily? Our Western diet and antibiotic use have decimated our gut flora, and in the process, ruined our “gut instinct”—the basis of the shaman’s “second sight”, the ability to see the hidden nature of reality. You cannot meditate, heal yourself or others, forgive those who wronged you or stop feeling like a victim if your gut flora is compromised. If your gut is riddled with Candida, you will only perceive strife and be angry. Even if you live in a city, you can cultivate sprouts and make probiotic-rich foods.

How do you see our future? I was trained as a medical anthropologist, yet what I do today is to train modern shamans; men and women versed in the ancient wisdom teachings and cutting-edge neuroscience. This is where the magic of science and shamanism meet. Western science and religion are very patriarchal and repressive of the feminine, confusing information for knowledge. We know how to diagnose, but do we know how to heal? I love science, but we must understand that most science, especially in medicine, is bogus. Studies are poorly designed; results are cherry-picked to support the authors’ beliefs. The greatest science is the one that explores the soul’s journey through infinity, which is what shamans are concerned with. This is where we discover true healing. Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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August 2021

healing ways

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.” According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Unleash Your True Potential

Working with a Life Coach Can Help by Sandra Yeyati

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Going for Gold

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Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill. They deal with the mentally well who want to maximize their performance.” “A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come

Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. monetarily. It may improve someone’s business or money decisions, but it also may come in how you live your life. There may be value in having less stress, more time, more fun. Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.” Beck’s favorite tool for making changes is what she calls onedegree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.” For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do. People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.” For more information, visit DrPatWilliams.com, FranFisherCoach. com and MarthaBeck.com. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. August 2021

natural pet

Power Up Fido Five Ways to Strengthen Your Dog’s Immune System

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by Shawn Messonnier

long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease. While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit. Dogs with serious and chronic immune disorders should never be vaccinated. 44

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chemicals and 2Minimize medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system. Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest dose is to

heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

Feed a great diet

No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods. Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog. Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease. Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution. Choline reduces symptoms in senior animals with cognitive disorder and reduces the chances in normal older animals of developing it. Its use is advisable for

animals with liver disease or diabetes and for those with seizures. Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching. Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer. These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort. Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine. Visit PawsAndClawsAnimalHospital.com.

August 2021

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CELEBRATING 27 years in THE business of

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calendar of events

plan ahead SATURDAY, SEPTEMBER 11

special event Free 5th Annual Emerald Coast Holistic Health Expo

FRIDAY, AUGUST 13 Yoga, Movement and Meditation Event at URU Yoga – 6-7:15pm. Open level yoga practice, movement and guided meditation. ($13). After-class activities will include 30 minutes of open time for silent meditation, Tarot readings with @curiously_clover (10 minutes for $10), and Ecstatic Dance beginning at 8:30 ($22). Separate registration. URU Yoga by the Pensacola International Airport. 2400 Executive Plaza Dr., Pensacola, FL. @thejennyguides. URUYoga.com/full-schedule.

Discover the latest in functional, integrative medicine, regenerative whole health, nutrition, fitness, yoga, meditation, energy healing, and green living. Exhibitors will be on hand to talk about their services and products, give informative presentations and workshops, lead cutting-edge experiences and samplings of their offerings.

September 11 &12 • 10am-4pm. Destin-Fort Walton Beach Convention Center 1250 Miracle Strip Pkwy, Fort Walton Beach

ECHHExpo.com

ongoing events

sunday 30A Farmers’ Market – 9am-1pm. Find local grass-fed beef; whole chickens; eggs; goat milk; cheese; produce; hydroponic lettuce; herbs; microgreens; local and regional honey, including Tupelo honey; homemade from scratch breads, pies and pastries; pickled veggies; jams; salsas; BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautifully handcrafted soaps. Free. 28 N Barrett Sq, Rosemary Beach. 850-499-4697. 30AFarmersMarket@gmail.com. 30AFarmersMarket.com Thoughts of Peace Beginners Meditation – 1:302:30pm. Redefining meditation for beginners w/ Q&A. If your mind feels scattered, stressed, anxious or fearful and you want to take back ownership of your thoughts then this class is for you. Learn to create a peaceful & calm mind on demand whenever you need it. Facilitator: Lance Bozek. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. Community Yoga Class – 4:30-5:30pm. Enjoy a yoga class and support a charity at the same time, with donations for this class going to PAWS, Children in Crisis, Headstart, Southern Dog Rescue and more. Donations accepted. Dragonfly Yoga Studio, 184 Brooks St, Ste 2, FWB. DragonflyYoga.com.

monday Pilates Advanced Equipment Class – 8:30-9:30am. Mon, Wed & Sat. Plus For those individuals that have a strong foundation in the Pilates fundamentals. Limited to 6 participants. $30/drop-in, $25/account

rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Pilates Modified Equipment Class – 9:4510:45am. Mon, Wed & Fri. For those with conditions such as osteoporosis, disc pathologies, arthritis and joint replacements. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Pilates Intermediate Equipment Class – noon1pm. Plus Tue & Thur-5:30pm, Fri-9:45am & Sat-9am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Improves strength, posture, alignment and flexibility. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Redefining Meditation for Beginners w/ Q&A Pilates Multi-Level Mat Class – 5:30-6:30pm. Plus Tue-8:30am. For those that have a basic understanding of fundamentals of Pilates Mat. Uses a variety of different props (stability balls, rollers, rings, etc) to align, strengthen and increase flexibility. Limited to 8 participants. $15/drop-in, $10/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850287-5836. PilatesCoreTraining.com. Unwind Yoga Class – 5:30-6:30pm. Unhook from the daily grind and sink into this juicy yoga class to find your chill. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-8631044. RootsShoppe.com. Traditional Kundalini Yoga Class – 6:457:45pm. Gain the vitality and mental clarity to face life in the Aquarian Age with fearlessness and grace. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

tuesday Pilates Multi-level & Beginning Mat Class – 8:309:30am/Multi-Level Mat & 9:45-10:45am/Beginning Mat. Increase strength, flexibility, alignment, improve your posture, and love how your body feels after just one hour of corrective movement exercises. Limited to 8 participants. $15/drop-in, $10/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCoreTraining.com. Gratitude Flow Yoga Class – 5:30-6:30pm. Our offering to the veteran community.This yoga class is free for our veterans with DOD ID. Others may join for a regular class rate. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. Pilates Intermediate Equipment Class – 5:306:30pm. Tue & Thur. Plus Mon-noon-1pm & Sat9-10am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Limited to 6. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-2875836. PilatesCoreTraining.com.

wednesday Body Rolling and MFR Stretch Zoom – 10:45am11:45am. Releases fascial restrictions in the body which cause pain and restrict joint movement. Uses various props such as foam roller, lacrosse ball, bands and MFR ball. $15/drop-in, $10/account rate.Pilates Core Training. 850-287-5836. Pilates CoreTraining.com. Flow On-the-Go Yoga Class – 12:15-1:15pm. Fun, free, flow on the go. Let yourself go in this happy ,carefree setting and learn to connect with yourself. Hatha Flow yoga with a quirky flare. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com Wildlings Yoga Class for Kids – 12:30-1pm. This class offers kids ages 5-13 a yoga class designed just for them and perfect for holding attention and engagement. $5/drop-in. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. Intro to Traditional Kundalini Yoga Class – 5:306:30pm. This class is a beautiful pause midway through your week. It offers the opportunity to harness your energy and move forward feeling renewed. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com Relax & Regenerate Meditation Class – 6:457:45pm. A mid-week reset for body, mind, & spirit. Join us each week as we release stress and reconnect to the divine self through easy body movement and mantra meditation. Leave each class with your body and mind quiet and at ease. No experience necessary. $15/drop in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

August 2021

thursday Wildlings Yoga Class for Kids – 12:30-1pm. This class offers kids ages 5-13 a yoga class designed just for them and perfect for holding attention and engagement. $5/drop-in. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com. YoGay: A Rainbow Flow for EveryBODY – 6:30-7:45pm. This LGBTQIA-friendly class is for those who identify or ally with the LGBTQIA+ community. Join our community in a protected space where you can let your guard down and get real with your body, mind, and spirit. Together, we will explore various styles of yoga suitable for every body! $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com.

friday Pilates Intermediate Equipment Class – 8:309:30am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Improves strength, posture, alignment and flexibility. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com. Body Rolling and MFR stretch Zoom – 10:45am-11:45am. Releases fascial restrictions in the body which cause pain and restrict joint

movement. Uses various props such as foam roller, lacrosse ball, bands and MFR ball. $15/drop-in, $10/account rate.Pilates Core Training. 850-2875836. Pilates CoreTraining.com. Pilates Multi-level Mat Class – 11am-noon. For those that have a basic understanding of the fundamentals of Pilates Mat. Uses a variety of different props (stability balls, rollers, rings, etc) to align, strengthen and increase flexibility. Limited to 8 Participants. $15/drop-in, $10/account rate Pilates Core Training. 850-287-5836. Pilates CoreTraining.com. SoulShine Yoga Class – noon-1pm. This lunchtime yoga class is the perfect way to unwind from the week and get centered for the weekend. $15/drop-in, packages available. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.com

saturday Pilates Beginner Equipment Class – 7:15-8:15am. For beginners to improve your posture, strength and flexibility. Limited to 6 Participants. $30/drop-in, $25/ account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com. 30A Farmers’ Market – 9am-1pm. Find local grass-fed beef, whole chickens, eggs, goat milk, cheese, produce, hydroponic lettuce, herbs and microgreens. Also, the best honey, including Tupelo honey; homemade from scratch bread, pies and pastries; pickled veggies; jams; salsas;

BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautiful arts and crafts, including fusion glass, jewelry, handmade stationery and beautiful soaps. Free. 30A Farmers’ Market at Palm Plaza, 1003 John Sims Pkwy, Niceville. 850-499-4697. 30AFarmersMarket@gmail.com. 30AFarmersMarket.com. Grand Boulevard Farmers’ Market – 9am-1pm. Find grass-fed beef, whole chickens, eggs, goat milk, cheese, produce, hydroponic lettuce, herbs and microgreens. Also, the best honey, including Tupelo honey; homemade from scratch breads, pies and pastries; pickled veggies; jams; salsas; BBQ sauces; pesto sauce; tuna and shrimp dips; and the best Maryland crab cakes you have ever had. In addition, beautifully handcrafted soaps. Free. Grand Boulevard at Sandestin, 600 Grand Blvd (in Grand Park between Tommy Bahama and Cantina Laredo), Miramar Beach. 850-499-4697. 30AFarmersMarket@ gmail.com. GrandBoulevardFarmersMarket.com. Pilates Intermediate Equipment Class – 9:45-10 :45am. Challenging exercises for those that have a foundation in the Pilates fundamentals. Improves strength, posture, alignment and flexibility. Limited to 6 participants. $30/drop-in, $25/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com. Pilates Beginner Equipment Class – 11am-noon. For beginners to improve your posture, strength and flexibility. Limited to 6 Participants. $30/drop-in, $25/ account rate.Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836. PilatesCore Training.com.

three years’ Pilates experience required; preferably trained in Contemporary Pilates with a rehabilitation background. Must be a team player with the ability to retain and recruit new clients. Send resume to Info@ PilatesCoreTraining.com.

SPIRITUAL COUNSELING ANDCOACHING – Spiritual counseling and coaching available with Rev Jamie Sanders. Metaphysical approach, meditation and affirmative prayer. Jamie1118@aol.com. 850-438-2277.

ROOM FOR RENT

SUPPLEMENTS

UNITY OF PENSACOLA FACILITY RENTAL AVAILABLE – Beautiful historical sanctuary that seats up to 300 and/ or our Fellowship Hall with tables and chairs for up to 65, stage and kitchen area. Weddings, reunions, networking events. For more information, call 850-438-2277. UnityOfPensacola.org.

MASSAGE OR ESTHETICIAN ROOM FOR RENT – Located at Pure Pilates Gulf Breeze studio, 221 Gulf Breeze Pkwy. Lots of storage in this private room, comes with the massage table, laundry on site as well as public restrooms and plenty of parking in front of the building. For more information, call 850-607-2772 or email Info@ PurePilatesPensacola.com.

ORGANIC PLANT-BASED SUPPLEMENTS - Get greens, chlorophyll, oil blends, electrolytes, cleansers, herbal teas & more. All organic. See special offer for free samples. TerraLifeStore.com. 954-459-1134.

HELP WANTED

SERVICES

A COMPREHENSIVELY TRAINED PILATES INSTRUCTOR WANTED – Join Barbara Bruni’s team at her busy studio, Pilates Core Training, Pensacola. The studio encompasses a warm and caring environment for clients specializing in Pilates, Gyrotonics, Myofascial Release and Structural Integration. Minimum of

MOBILE MASSAGE THERAPY – A unique professional integrated therapy sessions, mobile or in office, range from deep tissue to light lymphatic to biofield energy work. Mind, body, soul holistic health, selfcare made easy. Following all COVID guidelines for your safety Carlie Nagy LMT. 724-809-6344. License # MA94272

classifieds Fee for classifieds is $20 for the first 20 word and $1 per additional word per month. To place listing, email content to Publisher@NaturalAwakeningsNWF.com. Deadline is the 10th of the month.

EVENT SPACE

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

SUPERFOOD FRUIT POWDERS – Moringa and baobab teas, Kenya purple tea, baobab lemonade, seasonings, fruit bites, moringa tincture, African natural oils and butters for skin and hair. Gift cards available. Wholesale order available for retailers.Call A Gift from Africa, Sabina at 850-347-6850. WEDDING SERVICE BEAUTIFUL MARRIAGE CEREMONIES – Spiritual marriage ceremonies with Rev Jamie Sanders at Unity of Pensacola or your location of choice. Packages available. 850-438-2277. UnityPNS.org.

community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NaturalAwakeningsNWF.com to request our media kit.

ACUPUNCTURE ELIZABETH BENNETT, AP, MAOM 2733 Gulf Breeze Pkwy, GB EBennettAcupuncture.com 850-781-9888

Acupuncture, cupping, gua sha, energy medicine and Chinese herbs. For all conditions. Initial visit includes thorough evaluation and treatment with dietary, supplement and lifestyle suggestions.

NAVARRE ACUPUNCTURE AND WELLNESS Pamela Purser, AP, LAc, 7287 Navarre Pkwy, Navarre 850-710-3288 Navacuwell.com

BODY CONTOURING CRYO850 PERFORMANCE & RECOVERY

4495 Furling Ln, Ste 10, Destin 850-279-4145 Cryo850.com

Non-invasive treatment of applying alternating heat and cryogenic temperatures for skin rejuvenation, fat freezing, cellulite reduction, and body definition and toning. See ad, page 20.

SCULPSURE BODY CONTOURING

Karen Kennedy, MD 1118 Gulf Breeze Pkwy, Ste 201, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com SculpSure is a non-surgical laser treatment for the reduction of stubborn fat in areas like the abdomen, love handles, back, and inner and outer thighs; and chin contouring. Amazing results with zero down time and without drugs. See ad, page 7.

Navarre Acupuncture and Wellness offers quality acupuncture and Chinese herbology, cupping therapy, moxibustion and Acupuncture Injection Therapy (AIT). See ad, page 15.

BEAUTY ORGANIC CONCEPTS BY CAMY AT LE VOGUE SALON

609 W Chase St, Pensacola 850-582-0177 CamyKilker@gmail.com

Providing an organic solution to beauty in a world full of chemicals. Organic Salon Systems gives you clean and healthy hair with ammoniafree hair color and chemicalfree styling products. See ad, page 11.

BONE HEALTH OSTEOSTRONG

880 Gulf Breeze Pkwy, Gulf Breeze 850-480-7333 Cordova Pensacola 1151 Office Woods Dr, Ste D 850-480-7119 OsteoStrong® is a scientificallybacked concept with proven technology focused on improving your overall health by focusing on the skeletal system. See ad, page 6.

Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.

BRAIN HEALTH MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Our non-invasive, drug-free approach helps brain injury patients improve speech, balance, limb and finger control, memory and mental focus, plus the restoration of personality traits. See ad, page 10.

BREAST SCREENING THERMOGRAPHY ADVANTAGE Carolyn Olson Certified Clinical Thermographer Gulf Coast Area (Louisiana to Florida) 251-623-2225 ThermographyAdvantage@hotmail.com ThermographyAdvantage.com

FDA-registered thermography (digital infrared thermal imaging) offers breast screenings that are non-invasive and radiationfree, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. See ad, page 39.

CBD OIL BODY-B-HEALTHY

Natural Alternative Wellness Center 2225 Ferdon Blvd, Crestview 850-682-8893 • Find us on Facebook We provide a great selection of CBD and Hemp oils in a variety of applications, such as droppers, sprays, capsules, softgels, balms and vape liquids. See ad, page 4.

GOLDEN ALMOND HEALTH FOOD STORE

339 Racetrack Rd NW, Ste 3, FWB 850-863-5811 • GoldenAlmond.com Hours: M-F 9-6, S 10-5, Closed Sun Providing the largest selection of CBD oils, tinctures, sprays, softgels, balms and vape liquid in the area, including high-dose options for pain, anxiety, sleep and much more. See ad, page 2.

~Nathaniel Hawthorne

August 2021

OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, Panama City 850-763-8871 • OliveLeavesPC.com Olive Leaves provides the best CBD oil and hemp products from Carun and the finest quality, fresh, natural, organic and whole foods; nutritional products; body care products; and health information in a fun, comfortable, clean, safe environment. See ad, page 19.

SIMPLY NATURAL HEALTH FOODS

Coronado Village in Panama City 109 W 23rd St, Ste N4, 850-215-2131 Find us on facebook Offering the cleanest extraction CBD oil, lowest price per mg, all natural, colorado grown full and broad spectrum.See ad, page 39.

CHIROPRACTIC BLUEWATER CHIROPRACTIC WELLNESS CENTER Dr Letitia Smith, DC 4400 Hwy 20 E, Niceville 850-897-1177 BluewaterChiropractic.com

Quality chiropractic care for infants, children and adults. Providing support for you to fulfill your health goals and reach overall wellness naturally. Also offering lumbar decompression, massage therapy and nutritional education.

HENARD FAMILY CHIROPRACTIC

Dr Karen Henard-Carter, DC 4566 Hwy 20 E, Ste 205, Niceville 850-897-1105 • HenardChiro.com A second-generation chiropractor, Dr Henard is committed to chiropractic w e l l n e s s f o r t h e f a m i l y, improving health naturally. More than 23 years’ experience in pediatrics, sports and automobile injuries. Most insurance and affordable cash plans.

DR TONY SALAMAY, DC, MS, FASA

520 N Macarthur Ave, Panama City 850-785-9372 TheBayDoctor.com Treating conditions through chiropractic, functional neurology and clinical nutrition, such as fibromyalgia and thyroid issues. We treat the root causes and not just masking your symptoms. Always accepting new patients.

DR GABRIEL WATERMAN, DC 850-565-9600 Info@DiscoverDynamic.com DiscoverDynamic.com

Dr. Gabriel and his team focus on the nervous system: the brain, spinal cord, nerves and the spinal structure that protects this delicate system—essential to the body’s ability to function, restore and preserve health. We help individuals and families overcome health obstacles and reach their fullest health potential. See ad, page 43.

CRAFTS & GIFTS STONE SOUP INTUITIVE SPIRITUAL CENTER 314 Carmel Dr, FWB 850-533-6565 ShadowBonus@gmail.com

F o r t Wa l t o n ’s newest eclectic intuitive center. Locally made crafts by local artisans. Intuitive readings, jewelry, paintings, incense, crystals, pottery, semiprecious stones, wind chimes, diaper cakes and hand-painted furniture. See ad, page 15.

CRANIOSACRAL THERAPY SHARALEE HOELSCHER, RCST Certified Rolfer (MA34039) Registered CranioSacral Therapist 850-450-8508 HealingWithBodywork.com

Get out of pain once and for all. Treat the source, not the symptom. Enjoy moving freely in a more organized, comfortable and balanced body. See ad, page 12.

Success is not final, failure is not fatal; it is the courage to continue that counts. ~Winston Churchill 50

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

CRYO THERAPY CRYO850 PERFORMANCE & RECOVERY

4495 Furling Ln, Ste 10, Destin 850-279-4145 Cryo850.com

Nitrogen-free therapeutic, cold e x p o s u r e therapy designed to lower the body surface temperature and accelerate the body’s natural recovery and rejuvenation processes. For inflammation management, chronic pain and disease, mood disorders, metabolic boost, antiaging and beauty. See ad, page 20.

DEMENTIA MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Our non-invasive, drug-free approach helps dementia patients that originally scored in the teens on the Montreal Cognitive Assessment be restored to the point of scoring normal (26-30). See ad, page 10.

DENTISTRY DR SUSAN WELCH, FAGD

106 Wright Pkwy SW, FWB 850-243-1534 WrightParkwayDentalCenter.com

Healthy digestion, well-aligned physical structure, proper breathing and a good night’s sleep begin with a healthy mouth. We treat snoring, sleep apnea and TMJ disorders, plus crowns, teeth whitening, bridges, veneers, implant restorations, aligner orthodontics, cleanings, digital X-ray imaging and CO2 laser periodontal treatment. No mercury fillings. See ads, pages 17 and 23.

DEPRESSION MIND PERFORMANCE CENTER, LLC

(Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com Offering Deep Transcranial Magnetic Stimulation (Brainsway—a proven tool in the fight against depression that is non-invasive, painless and drugfree) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 10.

FARMERS’ MARKETS 30A FARMERS’ MARKETS

850-499-4697 30AFarmersMarket.com Locations: Rosemary Beach Town Center 28 N Barrett Square, Rosemary Beach 9am-1pm Sundays (Year Round) 30A Farmers’ Market at Palm Plaza 1003C John Sims Pwy, Niceville 9am-1pm Saturdays (Year Round) Sandestin Grand Boulevard Hwy 98 600 Grand Blvd, Miramar Beach 9am-1pm Saturdays (Year Round) Serene, beautiful, distinctive and exclusive is the best way to describe the 30A Farmers’ Market Family. European and coastal-inspired markets feature local farmers, makers, bakers, and specialty vendors in an inviting market experience. See ad, page 31.

FOOD & SUPPLEMENTS A GIFT TO AFRICA 850-347-6850 Info@AGift2Africa.com AGift2Africa.com

Superfood fruit powders including moringa and baobab teas, Kenya purple tea, baobab lemonade, seasonings, fruit bites, moringa tincture, African natural oils and butters for skin and hair. Gift cards available. Wholesale order available for retailers. See ad, page 25.

BODY-B-HEALTHY

Natural Alternative Wellness Center 2225 S Ferdon Blvd, Crestview 850-682-8893 • Find us on Facebook We offer cutting-edge testing/screenings, iridology and wellness coaching, along with allnatural supplements, homeopathic solutions and anti-aging products. Let our knowledgeable staff can help guide your selection of trusted products. See ad, page 4.

GOLDEN ALMOND HEALTH FOOD STORE

339 Racetrack Rd NW, Ste 3, FWB 850-863-5811 • GoldenAlmond.com Hours: M-F 9-6, S 10-5, Closed Sun Natural supplements, herbs, skin care and essential oils, plus organic and specialty foods. In-store 100% organic café (weekdays 9-4) with juices, smoothies, etc. Very knowledgeable staff. See ad, page 2.

HONEYMED

Rosemary and Grand Blvd Farmers’ Market 850-797-2786 HoneyMedBiz@gmail.com HoneyMedBiz.com HoneyMed is a delicious blend of raw honey and three powerful superfoods: turmeric, ginger and cayenne pepper. HoneyMed is true nature’s medicine with anti-inflammatory, anti-bacterial, revitalizing and immunity-boosting properties. See ad, page 31.

OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, PC 850-763-8871 • OliveLeavesPC.com Olive Leaves is here to provide you with the finest-quality, fresh, natural, organic and whole foods; nutritional products; body care products; and health information in a fun, comfortable, clean, safe environment. See ad, page 19.

HEALTH AND WELLNESS COACH EMPATHIC PRACTICE 2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us

Together we will build a plan and schedule that will fit your needs and help you feel better. Bring more energy, disposition, focus and time to your lifestyle. See ad, page 29.

THE JENNY GUIDES

3014 N 9th Ave, Pensacola 850-405-7740 Connect@TheJennyGuides.com TheJennyGuides.com Certified wellness professional and intuitive guide, offering personalized body-mind-spirit energetic alignment sessions. IQS, flower essences, herbal and homeopathic modalities used. Serving adults & children in the Pensacola community and remotely. See ad, page 28.

SIMPLY NATURAL HEALTH FOODS

METAPHYSICAL SHOP WITCHY HIPPIE

Highest quality vitamins and supplements–all natural, no chemicals, no GMO, including CBD and essential oil, aromatherapy, hair, nail and skincare products, local honey, blackseed. Discover many natural remedies for a healthy lifestyle and a full line of men’s and women’s healthcare products. See ad, page 39.

Personalized healing of your mind, body, soul and spirit through empathic life coaching, intuitive energy healing, crystal and color use and guidance, healing mantras, meditations and stretches, frequency music therapy, aromatherapy, healing herbs and teas. Shadow work. See ad, page 12.

THE MACARON CHEF BITE OF BLUE

HERBS ROOTS SHOPPE

Coronado Village in Panama City 109 W 23rd St, Ste N4, 850-215-2131 Find us on facebook

119 Racetrack Rd, #119B, FWB 850-855-2134 TheMacaronChef.com BiteOfBlue.com The Macaron Chef Cafe provides lunch Mon-Sat 11am-4pm. All of our items are homemade and delicious. Sandwiches, Buddha bowls, salads, ect. Home of the Bite of Blue healthy snacks. See ad, page 33.

8460 Gulf Blvd, Navarre 662-230-3320 SunnyMeadows7@gmail.com WitchyHippie.com

357 Beal Pkwy NW, FWB 850-863-1044 C.Gypsymuse@gmail.com CGypsymuse.com Offering a vast selection of quality herbs, self-care products and metaphysical goods, as well as an experience to remember. See ad, page 43.

August 2021

HOLISTIC MEDICINE EMPATHIC PRACTICE

2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us

Empathic Practice is focused on wellness beyond medication. We believe that mindfulness, not medication alone, will lead you to your best self. Compassionate care for a new path to healing. See ad, page 29.

KAREN KENNEDY, MD

Board-Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 7.

DR TONY SALAMAY, DC, MS, FASA

520 N Macarthur Ave, Panama City 850-785-9372 TheBayDoctor.com Treating conditions through chiropractic, functional neurology and clinical nutrition such as fibromyalgia and thyroid issues. We treat the root causes and not just masking your symptoms. Always accepting new patients.

HORMONE THERAPY AGELESS SOLUTIONS

Cave, MD • Barber, MD • Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770 Ageless Navarre.com

Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

We offer multiple techniques and programs to get you on the right track to better health and a better body. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 37.

Our Sunlighten sauna offers the highest quality and quantity of far infrared heat. Potential benefits include lowered blood pressure, weight loss, detoxification, inflammation reduction, pain relief and more. Also included is Sound Therapy for deeper relaxation, as well as Chromotherapy, which uses the full spectrum of colored lights on various energy points to help balance your body, each color of which addresses a distinct need. See ad, page 9.

KAREN KENNEDY, MD

Board Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com Board Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for an appointment. Offices in Gulf Breeze and Navarre. See ad, page 7.

HOT YOGA STUDIO HOT YOGA OM

222 Miracle Strip Pkwy SE, Unit A Downtown Fort Walton Beach 850-430-9434 • HotYogaOM.com Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 45.

SPIKES MEDICAL

850-541-9814 7841 Liberty Ave, Panama City SpikesMedicalHealth.com A primary care clinic provided by a nurse practitioner that offers quality care at an affordable cost for the whole family. Family health care wellness services, diet program, self-care, skincare and nutritional supplements. Virtual visits available. See ad, page 3.

INFRARED SAUNA PILATES CORE TRAINING

HYPNOSIS BAYSIDE HYPNOSIS

700 S Palafox St. Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com A full-service weight-loss, smoking-cessation, and anxiety-reduction center. We also help people with changing habits, personal development, confidence and self esteem improvement. See ad, page 13.

LYMPH DRAINAGE BODYWORKS BY BULL THERAPEUTIC MASSAGE

211 Hollywood Blvd NE, FWB 850-651-2286 BodyWorksByBull.com

Manual Lymph Drainage (MLD) is a highly specific, light touch, manual therapy that can increase lymph transport and decrease edema (swelling). We combine this treatment with strategic placement of Kinesiology tape and mild decongestive exercises to maximize results. Lic # MM14353. See ad, page 20.

MASSAGE THERAPY BODYWORKS BY BULL THERAPEUTIC MASSAGE

211 Hollywood Blvd NE, FWB 850-651-2286 BodyWorksByBull.com

O ff e r i n g a t h o r o u g h program of recovery from acute and chronic pain syndromes which utilizes specific massage techniques and flexibility stretching to eliminate most neuromuscular pain patterns. Active Release Technique (ART), neuromuscular massage, orthopedic massage, relaxation massage. Lic # MM14353. See ad, page 20.

Mediocrity is the worst enemy of prosperity. ~Henry Ford 52

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

EMPATHIC PRACTICE

2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us Soleilune at Empathic Practice provides relaxing and therapeutic body treatments for individuals or couples. Treatments with CBD lotions, essential oils and natural products are available. Call 850777-3334, book your appointment today. See ad, page 29.

MEDITATION EMPATHIC PRACTICE

2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us Regardless of your experience, our one-on-one or group sessions will help you to successfully implement a practice that will bring you all the benefits of meditation. See ad, page 29.

CARLIE NAGY, LMT

Mobile Massage Therapy Empathic Practice 2701 N 12th Ave, Pensacola 724-809-6344

Bodywork therapy sessions, mobile or in office, integrating deep tissue, light lymphatic and biofield energy work. Mind, body, soul holistic health, selfcare made easy. Following all COVID guidelines for your safety. License # MA94272. See ad, page 41.

MINI ESCAPE MASSAGE NAVARRE

1929 Ortega St, Navarre 850-376-7785 MiniEscapeMassageNavarre.com Licensed and professional therapeutic massage. We are skilled, experienced therapists. We are locally owned and operated. We want to help everybody heal. We only do professional massages. LIC#MM41202. See ad, page 11.

MEDICAL MARIJUANA EMPATHIC PRACTICE 2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us

Let us guide you through the process of obtaining your card and understanding the products available. Our holistic approach includes mindfulness coaching sessions and group-guided meditation sessions. See ad, page 29.

METAPHYSICAL SHOP STONE SOUP INTUITIVE SPIRITUAL CENTER

700 Beal Pkwy, Unit D, FWB 850-533-6565 ShadowBonus@gmail.com

MINDFULNESS COACH EMPATHIC PRACTICE

2701 N 12th Ave, Pensacola Pensacola • 850-777-3334 Contact@EmpathicPractice.us EmpathicPractice.us

A great way to improve your mood, change your behavior for the better and become more productive. Our coach will help you apply mindfulness to your routines. See ad, page 29.

MYOFASCIAL RELEASE BARBARA BRUNI

Pilates Core Training 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Mediocrity is the worst enemy of prosperity. ~Henry Ford

Myofascial release treats the entire myofascial mind/body complex, eliminating the pressure of the restricted myofascial system (the straightjacket) that causes painful symptoms. LMT #MA64267. See ad, page 9.

LAURA TYREE

Myofascial Release Massage Therapist LauraTyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com A healing sanctuary that relieves stress and alleviates damage caused by tension and strain. Fostering physical, mental and emotional relaxation while performing postures and breathing techniques with the underlying philosophy and relaxed attitude continuing outside of the studio into life. Classes for all levels and private classes upon request. See ad, page 45.

ORIENTAL MEDICINE NAVARRE ACUPUNCTURE AND WELLNESS

Pamela Purser, AP, LAc 7287 Navarre Pkwy, Navarre 850-710-3288 Navacuwell.com

Navarre Acupuncture and Wellness offers quality acupuncture and Chinese herbology, cupping therapy, moxibustion and Acupuncture Injection Therapy (AIT). See ad, page 15.

PHYSICIANS EMERALD COAST RHEUMATOLOGY

Aymen A Kenawy, MD 850-215-6400 3890 Jenks Ave, Lynn Haven/PC Info@ecrheum.com DrKenawy.com Aymen A Kenawy, MD, FACP, FACR, Board-Certified Rheumatologist, specializes in the treatment of arthritis and other rheumatic diseases, and stem cell and infusion therapy. See ad, page 9.

KAREN KENNEDY, MD

Board-Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com Board-Certified Gynecologist MD, offering full GYN services and proud to feature MonaLisa Touch Laser, a non-invasive treatment for symptoms of low hormones or menopause. Stop suffering and start living. Call for appointment. Offices in Gulf Breeze and Navarre. See ad, page 7.

August 2021

SPINE & JOINT, LLC

Sheila Mohammed, MD, PhD 4507 Furling Ln, Ste 213, Destin 850-281-8186 DrSheilaMohammed.com We are a medical clinic that treats pain naturally through remedies such as prolotherapy, prolozone, ozone, platelet-rich plasma and stem cell treatments. See ad, page 12.

PILATES STUDIO PILATES CORE TRAINING Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Feel what it feels like to move and feel good again. From athletic training to rehab sessions, PCT can accommodate every level. We offer mat, Gyrokinesis and equipment classes. Private or group sessions available for all levels. Visit website for class schedule and pricing. See ad, page 9.

PURE PILATES

Gulf Breeze Proper 221 Gulf Breeze Pkwy • 850-932-3424 Downtown Pensacola 426 S Palafox • 850-607-2772 PurePilatesPensacola.com Join us at Pure to experience the largest Pilates studio on the coast. Variety of equipment and mat classes are offered 6 days a week. Tone your core with Pure.

RED LIGHT THERAPY CRYO850 PERFORMANCE & RECOVERY

4495 Furling Ln, Ste 10, Destin 850-279-4145 Cryo850.com

Therapeutic wavelengths of red and near infrared light increase blood flow, oxygen and nutrients, and increase ATP (energy). More energy, healthier skin and enhanced testosterone in men. See ad, page 20.

REFLEXOLOGY BODYWORKS BY BULL THERAPEUTIC MASSAGE 211 Hollywood Blvd NE, FWB 850-651-2286 BodyWorksByBull.com

Reflexology is a science based on the principle that there are reflexes in the feet and hands which correspond to all of the glands, organs and body systems. Reflexology is a unique bodyworks therapy using the thumb and fingers on reflex areas. Lic # MM14353. See ad, page 20.

OSTEOPOROSIS OSTEOSTRONG

880 Gulf Breeze Pkwy, Gulf Breeze 850-480-7333 Cordova in Pensacola 1151 Office Woods Dr, Ste D 850-480-7119 OsteoStrong® is a scientificallybacked concept with proven technology focused on improving your overall health by focusing on the skeletal system. See ad, page 6.

ROLFING SHARALEE HOELSCHER, RCST Certified Rolfer (MA34039) Registered CranioSacral Therapist 850-450-8508 HealingWithBodywork.com

Get out of pain once and for all. Treat the source, not the symptom. Enjoy moving freely in a more organized, comfortable and balanced body. See ad, page 12.

SKIN CARE SPIKES MEDICAL

850-541-9814 7841 Liberty Ave, Panama City SpikesMedicalHealth.com

A primary care clinic provided by a nurse practitioner that offers quality care at an affordable cost for the whole family. Family health care wellness services, diet program, self-care, skincare and nutritional supplements. Virtual visits available. See ad, page 3.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

SLEEP DISORDERS DR SUSAN WELCH, FAGD

106 Wright Pkwy SW, FWB 850-243-1534 WrightParkwayDentalCenter.com

GULF COAST SLEEP CENTER 2202 State Ave, Ste 104 (850) U-SNOOZE 850- 876-6693 Gulfcoastsleepcenter.com

Gulf Coast Sleep Center is a state of the art sleep research and diagnostic facility with the latest technology for the diagnosis and treatment of sleep apnea.A comfortable, new and clean setting. All COVID protocols observed. No referral required, most insurance accepted. See ad, page 5.

SPIRITUAL CENTER UNITY OF PENSACOLA

Jamie Sanders, Minister 716 N 9th Ave, Pensacola 850-438-2277 • UnityOfPensacola.org Unity of Pensacola offers spiritual teachings that empower abundant and meaningful living. We provide philosophy that is spiritual, not religious, and love-based, not fear-based. Rev Jamie Sanders offers spiritual counseling. See ad, page 29.

STEM CELL THERAPY AGELESS SOLUTIONS

Cave, MD • Barber, MD • Janis Cook, RN 8990 Ortego Park Dr, Navarre 850-529-0770 Ageless Navarre.com Stem Cell Therapy is utilized to seek out inflammation in the body and regenerate any damaged tissue, applying our body’s natural internal repair system. Our services include behavioral therapies, nutritional strategies, hormone replacement pellet therapy, stem cell therapy, prescription medications and, best of all, the support of a caring staff. See ad, page 37.

STRUCTURAL INTEGRATION BARBARA BRUNI Pilates Core Training 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com

Ida Rolf’s 10-Series is a method of bodywork that creates profound and lasting results. Structural Integration is a method of bodywork that creates profound and lasting results. Restructure your body and discover what authentic freedom of movement feels like again. Call to schedule your session today. LMT# MA64267. See ad, page 9.

TEACHER TRAINING PILATES AND BEYOND TEACHER TRAINING SCHOOL Barbara Bruni, Owner 1308 Dunmire St, Pensacola 850-287-5836 PilatesAndBeyond.com

450-hour comprehensive training covering the fundamentals of movement, complete repertoire on the mat equipment, and includes modification movements for osteoporosis, knee and hip replacements and other various special needs. Registered with the Pilates Method Alliance. See ad, page 9.

THERMOGRAPHY THERMOGRAPHY ADVANTAGE

LAURA TYREE

ThetaHealing Healer LauraTyree Health in Hot Yoga Om (Downtown FWB) 850-642-1015 • LauraTyree.com ThetaHealing is a meditation technique and spirituality philosophy, accepting of all religions, with the purpose of getting closer to your beliefs Creator. A holistic healing technique allowing you to clear limiting beliefs with meditation and prayer. See ad, page 45.

TRANSCRANIAL MAGNETIC STIMULATION (TMS) MIND PERFORMANCE CENTER, LLC (Located inside Path to Wellness) 240 W Laurel Ave, Foley, AL 251-597-8787 MindPerformanceCenter.com

DTMS increases the brain’s ability to regenerate and release neurotransmitters. We pair this with brain pathway correction and the nutritional program of Alzheimer’s researcher Dale Bredesen for quick, profound, positive results. See ad, page 10.

WEIGHT MANAGEMENT AGELESS SOLUTIONS 8990 Ortega Park Dr, Navarre 850-529-0770 AgelessNavarre.com

Carolyn Olson Certified Clinical Thermographer Gulf Coast Area (Louisiana to Florida) 251-623-2225 ThermographyAdvantage@hotmail.com ThermographyAdvantage.com

More than 20 years of medical assistance with a weight-loss program that helps you reach your perfect weight while maintaining your energy and health. See ad, page 37.

FDA-registered thermography (digital infrared thermal imaging) offers breast screenings that are non-invasive and radiation-free, without compression or bodily contact. Valuable for detecting earlystage breast disease and more. See ad, page 39.

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.

BAYSIDE HYPNOSIS

700 S Palafox St. Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com Hypnotic weight-loss works because it combines common sense, realistic nutrition, and teaches how to think like a naturally thin person with the most advanced hypnotic technology available, performed by skilled, experienced master hypnotists. See ad, page 13.

SPIKES MEDICAL

850-541-9814 7841 Liberty Ave, Panama City SpikesMedicalHealth.com A primary care clinic provided by a nurse practitioner that offers quality care at an affordable cost for the whole family. Family health care wellness services, diet program, self care, skin care and nutritional supplements. Virtual visits available. See ad, page 3.

YOGA STUDIOS DRAGONFLY YOGA STUDIES 184 Brooks St SE, Bldg 2 Downtown FWB • 850-244-0184 DragonFlyYoga.com

Serene environment for the study and practice of hatha yoga. Certified instructors. Owner/Director Laura Tyree, E-RYT 500. See ad, page 45.

HOT YOGA OM

222 Miracle Strip Pkwy SE, Unit A Downtown FWB • 850-430-9434 HotYogaOM.com Hot Yoga Om features far infrared heat, radiant heat, radiant life. Daily classes, amazing teachers, great benefits. Experience it for yourself. See ad, page 45.

ROOTS SHOPPE

357 Beal Pkwy NW, FWB 850-863-1044 C.Gypsymuse@gmail.com CGypsymuse.com Nestled in nature, daily classes feature stunning views of the water and amazing instructors. See ad, page 43.

~Buddha

August 2021

- FREE ADMISSION -

Largest Holistic Health Expo IN NORTHWEST FLORIDA

5TH ANNUAL

EMERALD COAST

HOLISTIC HEALTH

SEPTEMBER 11 & 12 EXHIBITOR BOOTHS STILL ECHHExpo.com E TH

2021

AVAILABL Emerald Coast Convention Center 1250 Miracle Strip Parkway • Ft. Walton Beach, FL OVER 100 LOCAL EXHIBITORS SHARING

Acupuncture • Alternative Medicine • Brain Health • Bodywork • CBD Natural ChildBirth • Chiropractic Therapy • Craniosacral Therapy • CryoTherapy • Holistic Dentistry Natural Foods & Supplements • Massage Therapy • Health and Wellness Coaching Medical Marijuana • Meditation • Midwives • Myofascial Release • Natural Products Nutrition • Natural Beauty • Osteoporosis Therapy • Stem Cell Therapy Structural Integration • Rieki • Yoga • Thermography Breast Screening • Much More...

Thanks to our 2021 Partners:

Natural Awakenings of Northwest Florida

Natural Awakenings Northwest Florida August 2021

Articles inside

UNLEASH YOUR TRUE POTENTIAL

BACK-TO-SCHOOL WELLNESS

WATER SPORTS FOR A TOTAL BODY WORKOUT

POLLINATOR-FRIENDLY YARDS