Natural Awakenings Northwest Florida-May 2022

F

E E R

HEALTHY

LIVING

HEALTHY

PLANET

Special Womenʼs Wellness Issue

FIBROID RELIEF NATURAL APPROACHES OFFER HOPE MOTHERING EACH OTHER DIY LUXURIOUS SALT SCRUB

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May 2022 | Northwest Florida

MOMS MAKING IT WORK FORGING AHEAD IN UNCERTAIN TIMES

| NaturalAwakeningsNWF.com

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letter from publishers

HEALTHY LIVING HEALTHY PLANET

M

ay is when we celebrate Mother's Day. So as a gift to all our readers—even if you’re not a mom, you know and love one—we’ve devoted our entire May issue to women’s health.

Mothers have a unique place in the animal kingdom.

They’re life-givers and then life sustainers, providing us nourishment and protecting us until we’re able to fend for ourselves. In humans, those last two roles often last far longer than biologically necessary. Most adults have no fiercer Daralyn & Scott Chase advocate than their mom, and many of us grew up with the tradition of being fed (sometimes to bursting) by our grandmothers. Women are wired to give, for obvious reasons, and even when giving doesn’t take the maternal form, the instinct is often to tend to others’ needs before their own.

While that’s a noble instinct—imagine living in a world of “givers”—it can also leave women depleted in times of prolonged stress. The last two years are testament to that.

Then again, try advising a woman who’s juggling kids and work and perhaps aging parents that she just needs to set aside time for “self-care.” If she could take a week to lie on the beach and read, she probably would. So this edition of Natural Awakenings offers actionable advice for busy women, plus words of encouragement. A few little things can make a big difference when you’re trying to stay healthy and make it through the day.

Tops in the actionable advice department is “Staying Hydrated,” page 44, which explains why we need hydration—and why some of us, especially women, require more of it than others—and lists simple habits we can all adopt to get the water our body needs. Good news: coffee can be hydrating too, in moderation. And don’t miss “Intermittent Fasting Basics,” page 36, which explains the nuts and bolts of this popular but not-so-new approach to eating. (Fasting traditions have been around forever.)

Intermittent fasting doesn’t deprive the body of food—no calories to count! Rather, it gives the body respite from being in a state of constant digestion. That means limiting eating to certain window of time each day. Washington, D.C., nurse practitioner Cynthia Thurlow, who’s written a book on intermittent fasting, tells us that 90 percent of Americans are “metabolically unhealthy.” She says fasting is a way to set things right, helping us achieve a healthy weight and balanced hormones. We also offer tips for fending off fibroids naturally (page 30).

And then there are the words of encouragement. Often there’s no greater psychological boost than simply hearing from someone who’s shared your struggle and made it through to the other side. In our feature story, “Resilient Mothering,” page 26, we talk to women for whom the last two years have been both exhausting and illuminating, and who’ve used lessons from the pandemic to reorder their priorities and rethink the way they navigate life.

A local twist on that theme is Kimberly Hood, M.D., who opened her Destin medical practice in January 2020, quickly adjusted to offer telehealth, and realized that it made way too much sense to be a temporary model of care. You can read about her on page 18. We’re also pleased to introduce you to Dr. Lydia Bastable, a doctor of Oriental medicine and acupuncture physician who moved here from New Mexico and is opening a wellness practice in Gulf Breeze. Learn more on page 11.

Enjoy the beautiful month of May, and don’t forget to give a mom a hug.

&

Natural Awakenings of Northwest Florida

Publishers Scott & Daralyn Chase Advertising Scott Chase Editor Allison Gorman Ad Design Courtney Ayers Production Daralyn Chase

CONTACT US P.O. Box 945 Destin, FL 32540 Ph: 850-687-0825 Scott@NWFNaturally.com

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

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Northwest Florida Edition From Pensacola to Panama City

www.NaturalAwakeningsNWF.com

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Contents

22 MOTHERING THE WORLD 24 SAVING BIRDS

16

FROM CATS

Simple Strategies to Protect Feathered Friends

26 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

30 FENDING OFF FIBROIDS Natural Approaches Offer Relief

34 EASY CONTAINER

34

GARDENING

How to Grow Edibles in Pots and Planters

36 INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

40 THE BLENDED FAMILY

Tips for Creating a Successful Stepfamily

42 JEFFREY BLAND

42

on Rejuvenating Our Immune System

44 STAYING HYDRATED It's Not Just About Drinking Water

DEPARTMENTS 10 news briefs 34 green living 12 health briefs 36 conscious 14 global briefs eating 16 eco tip 40 healthy kid 18 community 42 wise words spotlight 44 fit body 20 therapy spotlights 46 calendar 24 natural pet 48 classifieds 30 healing ways 49 resource guide 8

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

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.

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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.

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.

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.

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news briefs

Seán Johnson (left) and The Wild Lotus Band

Dragonfly Yoga to Host Critically Acclaimed Band

D

ragonfly Yoga, in Fort Walton Beach, will host An Evening of Mantra Music, featuring Seán Johnson and The Wild Lotus Band, on May 23 from 6:30 to 8:30 p.m.

“I’ve said yes to every opportunity to hear and host Seán and The Wild Lotus Band,” says studio owner Laura Tyree. “If you have ever experienced these soulful sounds at Dragonfly Yoga, I know you’ll be back for this. It is dear to our hearts, and a deeply moving experience that can't be missed.”

Johnson and his band give ancient mantras a new voice through dynamic songs that merge conscious lyrics and New Orleans roots, rock, gospel and world grooves. The band is celebrating the release of their critically acclaimed new album, Mystery, which was named one of the best albums of the year in Louisiana music by OffBeat Magazine. Their previous album, Unity, dedicated to celebrating the threads between the world’s spiritual traditions, debuted at number one on the iTunes World Music Chart and number three on Billboard. They are a featured artist on Putumayo World Music and are the first mantra-based band to play the New Orleans Jazz Festival.

Yoga Journal called Seán Johnson and The Wild Lotus Band “a joy to listen to whether you’re a yogi or anyone who appreciates wildly creative music.”

Cost: $40 ($35 for tickets purchased before May 1). Seating is limited. Location: 184 Brooks St. SE, Building 2, Fort Walton Beach, FL. To purchase tickets, visit Clients.mindbodyonline. com/launch. See ad, page 11.

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Dr. Lydia Bastable to Open Holistic Wellness Practice in Gulf Breeze

Choosing The Right Supplements Can Be Tricky!

D

r. Lydia Bastable, a doctor of Oriental Medicine, acupuncture physician and licensed acupuncturist, recently moved from Santa Fe, New Mexico, to the Emerald Coast, where she will open a wellness practice on May 16 at Pure Pilates in Gulf Breeze. In addition to having dual master’s degrees and decades of hands-on Lydia Bastable practice in acupuncture and Oriental Medicine, Bastable is a nationally boardcertified diplomate in acupuncture and Chinese herbology and has extensive training and experience in facial acupuncture rejuvenation, functional medicine, nutritional health and energy healing. She’s also certified with the National Acupuncture Detox Association.

“For over 20 years, I’ve built a results-oriented practice that continues to grow and evolve due to my passion for education, knowledge, self-enrichment and passing that on to my patients,” she says. “Utilizing a diversity of healing modalities in an integrated holistic medical setting, I help people achieve their optimal health, providing professional, responsive, compassionate therapy in a casual and friendly environment.”

By combining modalities to focus on the whole person— mind, body and spirit—Bastable says she’s successfully treated a variety of health concerns, including pain, stress, fatigue, allergies, digestive disorders, depression, anxiety symptoms, women’s and men’s health issues, and long-term chronic and degenerative diseases.

“I use a blend of Chinese and Japanese acupuncture in my treatments, providing an effective and gentle style for my patients,” she says. “As a reiki master and pranic healer, I also include energy healing and integrate functional medicine, nutritional counseling and health coaching into my treatments.”

She says a big part of her mission is helping patients understand the benefits of acupuncture and holistic living, with the goal of fostering not just their longevity, but also their youthful vitality, so they can enjoy the best possible quality of life every day.

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Avoid Living Near a Fracking Facility The 17.6 million Americans living within one kilometer of one of the country’s 100,000 hydraulic fracturing (fracking) facilities face a higher risk of heart problems, cancer and respiratory disease, recent research suggests.

In the latest study from Harvard, statisticians found that living near or downwind from a fracking site contributes to earlier death among elderly people. Combining the Medicare records of 15 million people over age 65 with zip codes of fracking wells, they found that the closer to the wells people lived, the greater their risk of premature mortality. Those that lived closest had a statistically significant elevated mortality risk (2.5 percent higher) compared with those that didn’t live close by, and those living downwind faced a higher risk of premature death than those upwind. The results suggest that airborne contaminants emitted by the wells are contributing to the increased mortality, the researchers write.

A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a bone-loss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors.

In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death— as those eating the least amount of those sweet, fatty foods.

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Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

health briefs

12

Natural Awakenings of Northwest Florida

With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system. www.NaturalAwakeningsNWF.com

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Try Tai Chi to Boost Neurological Health

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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist.

Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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global briefs Wind Energy Goes Airborne

Sixty miles from Las Vegas, the unincorporated town of Pahrump, Nevada, has plenty of sunshine to generate solar power, but residents are upset that San Francisco-based Candela Renewables wants to build a large-scale solar field across approximately 2,300 acres. Candela Manager of Development Dewey Klurfield discussed plans for the Rough Hat Nye County solar project at a meeting of the Pahrump Public Lands Advisory Committee, and many residents criticized the company for encroaching on their land.

Although Nevada is striving to be a leader in renewable energy, around 80 percent of the state is public land, mostly maintained by the U.S. Bureau of Land Management. Residents and conservationists fear that the project could destroy thousands of miles of delicate cryptobiotic desert crust­­—a thin layer of bacteria-rich soil that retains water and nutrients, and slows erosion­­— at the expense of local ecosystems. Large-scale solar fields also run the risk of displacing native plant and animal life, and contributing to dust storms. Nels Johnson, North American director for renewable energy at The Nature Conservancy, states, “We need to recognize that any form of energy is going to have some impacts. The question is how do we try to avoid and minimize those impacts?”

Natural Awakenings of Northwest Florida

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Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands.

In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether. Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore.

photo courtesy of Sky Sales Power

Dominic/AdobeStock.com

Trouble in Solar Paradise

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courtney smith/Unsplash.com

Sky High

Sundown Showdown

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Buzz Kill

More Bad News for Bumblebees

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Crispy Critters

Western Megadrought Surge Continues A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021.

So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.”

Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires. University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.”

The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in short-term memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin.

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eco tip

Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as:

DIY Salt Scrub

Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil

with Himalayan Salt and Essential Oils

Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil

sunny bunny/AdobeStock.com

Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil

A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion. Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone. Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They are easy to make because they are a simple combination of salt and oil.

In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing. Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin.

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Natural Awakenings of Northwest Florida

1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil 1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils.

Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated. Store in a glass or metal container. This recipe fills a single, pint- sized Mason jar or two half-pint jars.

Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants.

If it is kept in the shower, store the scrub away from the water stream.

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Destin’s Kimberly Hood, M.d., Helps Lead the Change She Wants to See

by Allison Gorman

W

hen Kimberly P. Hood, M.D., opened DPC Gyn, her Destin medical practice, in January 2020, her aim was simple: to provide basic gynecological care, basic primary care, and functional medicine for women, and to make her services as accessible as possible through telemedicine.

Two months later, when the pandemic hit home and doctors across the country began exploring remote treatment options, it became clear that Hood was on the leading edge of change in American health care.

Now it’s two years later, and Hood continues to lead that change, even as covid appears to be receding. She says 75 percent of her weekly appointments are online, which means her patients have easy access to care without long hours spent in crowded waiting rooms.

“That’s super helpful for patients living along the panhandle remotely from Destin,” she says. “They don't have to deal with the traffic or spend the money on gas—and we all know about the gas (prices) right now. This is also helpful for people who can't miss a great deal of work. For example, my teachers will often see me at the end of the day from their classrooms, once the kids have all gone home.”

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Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

Hood, who is licensed to practice in Georgia, Texas and Alabama, as well as Florida, has also freed her patients (and herself) from the traditional, insurancebased healthcare model. Patients can pay as they go or be subscribers to her practice. Her prices are transparent— they’re listed on her website. And because Hood isn’t trying to meet insurance-company metrics, she never has to hurry through her patient visits.

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An Evolving Practice Hood’s forward-thinking approach to health care isn’t limited to improved logistics. While she still provides basic gynecological and primary care, her practice has evolved to meet what she sees as a growing need for hormone balance for both men and women, especially those between the ages of 30 and 55.

“My focus is more on hormones, energy and well-being using functional medicine and traditional medicine principals,” she says.

More specifically, Hood works with patients to balance their sex, adrenal and thyroid hormones to improve their overall quality of life. She also offers Cell Wellbeing epigenetics hair testing, to determine how the everyday influences of a patient’s diet, environment and lifestyle might affect their genetic expression.

“I’m able to review blood labs, hair testing and hormone testing to determine what supplements the patients need and create their personalized supplement prescription in Fullscript, an online website to which they have access,” she says.

Hood hopes to introduce additional methods of testing soon, to further optimize her patients’ health and well-being.

She also plans to offer counseling and sex therapy via Zoom and webinars.

Looks like the future of health care has arrived in Destin.

Location: 137 Crystal Beach Dr., Ste. 121-B, Destin. For more information, call 850-4701554 or email dpcgyn2020@gmail.com.

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therapyspotlight

Healing A Sacred Space Yoni Steaming Helps Women Reconnect with Their Bodies

by Jean Pate

Y

oni is the Sanskrit word for "sacred space" or "sacred temple."

It refers to the vagina, vulva and womb space, which to many women symbolize the Divine Feminine within them and their sacred portal to life.

In our society, women are often conditioned to disconnect from this important part of themselves, mentally and physically, says Jessica Villarreal-Hays, owner and founder of Roots Shoppe, in Fort Walton Beach. But tapping into this power can shift every aspect of a woman’s life, from her creativity and her career to her sex life.

“As women, our power center is our yoni, and it deserves more care than most of us give it,” she says. “Yoni steaming is a powerful and easy way to do just that.

All women can enjoy this experience and gain benefits.”

An Ancient Healing Practice Yoni steams, also referred to as V steams, vaginal steams, pelvic steams, chai-yok or bajos, are an ancient healing practice that’s regaining popularity in the United States. Originally a Mayan tradition, they’re still popular in Central America as well as in India, eastern Europe and Korea as a common part of self-care routines, Villarreal-Hays says.

“It’s a gentle way to take the healing properties of the herbs into the womb space by allowing the warmth of an herbal steam to gently permeate the exterior of the vagina,” she explains.

“Yoni steaming offers us the opportunity to reconnect with our yoni and our body, bringing release and healing from birth, sexual partners, trauma, abuse, shame and more.”

Between birth, sex, menstruation and menopause, the yoni endures a lot throughout a woman’s life. Add in disconnection from her body, social conditioning, body shame and changing hormones, and the result is “an often uncomfortable vagina,” Villarreal-Hays says.

“It doesn’t have to be that way though,” 20

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

she says. “Yoni steaming is a gentle and sacred way to reconnect and heal, bringing us back into our bodies and therefore healing our lives.”

LOVE YOUR GUT

How a Steaming Session Works During a yoni steam session, herbs are placed in steaming water and the container is placed under the woman.

A special steaming gown or blankets are wrapped around her torso or waist to create a steam tent—a sweat lodge of sorts—for her lower torso.

“This self-care practice can help rebalance menstrual cycles and reduce negative symptoms associated with them,” Villarreal-Hays says. “Steaming can increase fertility and speed up healing after birth.” Other potential benefits she cites include reduced fibroids, cysts and uterine weakness; reduced prolapse and endometriosis; relief from chronic vaginal and yeast infections; fewer menopausal symptoms; release of stored emotions; and increased libido. (She notes that her commentary is for general informational and educational purposes only and shouldn’t be a substitute for professional medical advice, diagnosis or treatment.)

Roots Shoppe offers in-house yonisteaming services. Steaming can be done alone or with a friend, Villarreal-Hays says.

“From the handcrafted steaming stools and locally dyed bamboo velvet cushions to the herbal steam blends made in-house, each detail has been carefully curated to create a magical experience for you to reconnect to your body and your power,” she says. “Yoni steaming sessions are experienced overlooking the water, with an option of womb-focused energy work following each.”

Location: 357 Beal Pkwy. NW, Fort Walton Beach. For appointments or more information, call 850-863-1044, email c.gypsymuse@gmail.com, or visit RootsShoppe.com.

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inspiration

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by Marlaina Donato

A

ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience.

“Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the

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Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com.

It’s such a grand thing to be a mother of a mother—that’s why the world calls her grandmother. ~Unknown

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Mothering the World

“mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing.

We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it.

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natural pet

Saving Birds from Cats SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS

by Karen Shaw Becker

W

hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild.

New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.”

Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside.

24

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

wegener17/AdobeStock.com

Use Rainbow-Colored Ruff Collars

The researchers divided the cats into six groups, including a control group that didn’t change their habits. For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

Feed Them a Fresh Meat Diet

The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates.

This means absolutely no kibble.

Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play

with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers.

“Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

Have Them Hunt Indoors for Food To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor

hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be openair, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside.

It also keeps birds safe.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals.

For more information, visit DrKarenBecker.com.

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Resilient Mothering How Moms Are Forging Ahead in a Changing World

daniilvolkov/AdobeStock.com

by Carrie Jackson

T

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.

While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other 26

Natural Awakenings of Northwest Florida

moms and prioritize self-care.

Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says.

Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in

www.NaturalAwakeningsNWF.com

daniilvolkov/AdobeStock.com

kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home.

Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.

An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources

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27

coming in the june issue

Men's Health

consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains.

In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system 28

Natural Awakenings of Northwest Florida

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can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.”

Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower.

Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.”

She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found

creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.

She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.

For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

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healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

O

ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases.

Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

Happier Hormones Through Diet While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids.

“I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says 30

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Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida.

Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life.

“While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it

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comes to food, your first step is to remove inflammatory foods.”

Vitti recommends opting for fiber-rich whole grains that aid in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff— which acts like sugar in the body—is a factor in making fibroids grow,” she says.

Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

focus specifically on the reproductive and pelvic organs,” she says.

According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor.

No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.”

Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

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Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies.

Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.”

Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques

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STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains.

Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus.

Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up.

Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

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Natural Awakenings of Northwest Florida

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic.

FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations. Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized.

www.NaturalAwakeningsNWF.com

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:

So, how healthy is your diet? 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.

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.

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.

May 2022

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green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

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by Maya Whitman

C

ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be costeffective, inspiring and tailored for any urban balcony or country patio.

The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if 34

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they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. Plants needing to climb can be trained to grow on a trellis placed in a container.”

Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encour-

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ages gardeners to think outside the box.

“Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absentminded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering peat moss, vermiculite and perlite.

Plants started from seed are more nourishing for both people and the planet.

“Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra PageMann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says.

Children are prime candidates for container gardening, especially in cities.

Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.”

Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier.

I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.”

Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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• As the main ingredient in your Morning Vitality Elixir. (HoneyMed + Warm Water + Lemon Juice) • As a sweetener in your tea or coffee.

• On Cheese & Crackers with a glass of Wine • In a craft cocktail; Drizzled over fruit or in yogurt • On toasted bread with butter; Mixed in a salad dressing

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May 2022

35

conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

tатьяна kреминская/AdobeStock.com

by Sheila Julson

F

asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides

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Natural Awakenings of Northwest Florida

There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan.

Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account

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tатьяна kреминская/AdobeStock.com

and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the ebook Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or low-carb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer May 2022

37

MEDITERRANEAN CHICKEN FARRO BOWLS

Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill

Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

In a gallon-size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing.

photo courtesy of Laura Fuentes

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional)

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine. Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

Spray a non-stick pan and cook eggs sunny side-up over medium heat. Assemble the salads by placing a large handful of greens in each bowl and topping with roasted veggies, fried egg, bacon pieces and avocado slices.

Recipe courtesy of Laura Fuentes.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving.

Recipe courtesy of Laura Fuentes.

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www.NaturalAwakeningsNWF.com

photo courtesy of Laura Fuentes

1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

HEALTHY BREAKFAST SALAD

photo courtesy of Laura Fuentes

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May 2022

39

healthy kids

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY

by Ronica O’Hara

T

josue michel/Unsplash.com

he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail.

They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says.

Therapists and blended-family veterans offer advice for those on this important journey:

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Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association.

The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced.

Stay positive and realize that time itself is an important factor,” counsels Rabbi

Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King.

Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart.

“The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,”

recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.”

Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

May 2022

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wise words

Jeffrey Bland on

Rejuvenating Our Immune System

by Sandra Yeyati

K

How can we reset our immune system?

What is Immuno-Rejuvenation?

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection.

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nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize science-based nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through. We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016.

In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the environment and isn’t overreacting or under-reacting, while still working as you would like it—to defend us.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

There are two parts to our immune system.

One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plant-derived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation.

The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host

of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

A NIGHT OF DEEP, RESTORATIVE SLEEP IS WITHIN REACH

What targeted, phytochemical-rich foods are you excited about?

Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun. As a result, it has in its genes the ability to produce the highest level of immune-activating phytochemicals of any plant we know—50 to 100 times higher.

Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

How does the Immuno-Rejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory.

Snoring can be a sign of Obstructive Sleep Apnea with the following symptoms Insomnia • Fatigue • Dry Mouth Throat • Memory Loss Morning Headache • Attention Deficit • Fatigue • Nocturia High Blood Pressure • Depression • Moody • Impotence

THE ANSWER CAN BE A CUSTOM ORAL APPLIANCE

Susan M Welch, DDS FAGD

Diplomat, American Board of Dental Sleep Medicine Diplomat, American Board of Craniofacial Dental Sleep Medicine Diplomat, American Board of Craniofacial Pain Fellow, American Academy of Craniofacial Pain and Sleep Medicine Member, American Academy of Dental Sleep Medicine

Dr. Welch focuses a large part of her practice on assisting you in obtaining the best night’s sleep, through simple oral appliances for Obstructive Sleep Apnea. If you have difficulties using, or are intolerant, with a CPAP machine, an oral sleep appliance could be the solution to getting the sleep you deserve.

850-243-1534

106 Wright Parkway SW • FWB 32548

WrightParkwayDentalCenter.com The most important thing is to try and inspire people so that they can be great in whatever they want to do. ~Kobe Bryant

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

May 2022

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fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER by

Sandra Yeyati

M

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.”

Throughout the day, our bodies expend liquid to perform these vital functions.

“Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”

“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and coauthor of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”

According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says.

He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments.

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castecodesign/AdobeStock.com

How to Hydrate

gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

castecodesign/AdobeStock.com

Best Fluids to Drink

Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.”

In her book Quench, Cohen delineates a five-day plan to optimize hydration.

Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).

Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

When feeling hungry, drink a glass of water. We often mistake hunger for thirst.

Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.

Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

castecodesign/AdobeStock.com

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this

“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best at-home system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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calendar of events

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Contact us for special ad rates.

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y @

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@ NaturalAwakeningsNWF.com for guidelines and to submit entries. Or visit NaturalAwakeningsNWF.com/advertising to submit online.

SUNDAY, MAY 1 Walk with a Doc – 4pm. Exercise with new friends and our doctor to start a healthy lifestyle.

This walking program is for everyone. Dr. Erin Mayfield will take a few minutes to talk about a current health topic, followed by a healthy walk and a fun conversation. It’s a great way to get out, get active, and enjoy all the benefits that come from walking. Walk at your own pace and distance. Bayview Park in Pensacola, 2001 E Lloyd St, Pensacola. Erin@DrErinMayfield.com.

LifestyleMedicineWellnessAndRecovery.com.

SATURDAY, MAY 7 Teen Girls Tea Talk – 9am-2:30pm. A movement to inform, encourage and empower teen girls after a tragedy occurred in the local area. Classes are organized on a variety of topics that vary each year to assist teen girls to be the best versions of themselves while growing into strong, confident, beautiful young women. Classes this year will be, Consequences of Having Sex, From Princess to Queen, Are My Relationships/Friendships Healthy or Toxic. There will be guest speakers, free food, prizes and gifts for the girls who attend.

Ages are 12-18. Woodland Heights 111 Berkley Drive Pensacola. 850-610-1785.

SATURDAY, MAY 7 Paint Your Heart Out – 9am-3pm. An event offered through the Keep America Beautiful's annual Great American Cleanup movement. This

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year, our Youth Advisory Council provides this event to help restore Bay Bluffs Park in Pensacola.

KPB volunteers will be working to paint over the graffiti on the boardwalk and railings. Keep Pensacola Beautiful. KeepPensacolaBeautiful.org.

SATURDAY, MAY 21 Gulf Coast Culture Fest – 8am-10pm. Gulf Coast and local communities unite to celebrate diversity and inclusion. Together artists, businesses, vendors, and citizens create a day of music, dance, poetry, theater, and visual art. Free. Seville Square/ Bartram Park, downtown Pensacola.

GulfCoastCultureFest.com.

The 9th Annual Fitness Festival – 10am-1pm.

Take your workout to the heart of Pensacola, with belly dancing, Zumba, Soca, TwerkFit, and more. Enjoy multiple fitness classes, a live DJ and a variety of health programs. University of West Florida, 11000 University Pkwy, Pensacola.

850- 434-9095.

MONDAY, MAY 23 An Evening of Mantra Music with Seán Johnson & The Wild Lotus Band – 6:30-8:30pm.

Enjoy a night of interactive, soul-stirring ancient mantras given a new voice through dynamic songs that merge conscious lyrics and New Orleans roots, rock, gospel, and world grooves.Limited seating. $40. Dragonfly Yoga Studios, 184 Brooks Street SE, Building 2, FWB. 850-244-0184.

DragonFlyYoga.com.

on going events 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.

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. 850-4994697. 30AFarmersMarket@gmail.com.

30AFarmersMarket.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 – 8:309:30am. Mon, Wed & Sat. Plus For those individuals that have a strong foundation in the Pilates

Jomkwan | Dreamstime.com

sunday

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. 850287-5836. 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

Veterans Talking Circle – noon-1pm. For and by veterans discussing veteran issues that affect your daily life. Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. 850-863-1044. RootsShoppe.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. 850-287-5836.

PilatesCoreTraining.com.

tuesday Pilates Multi-level & Beginning Mat Class – 8:30-9:30am/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.

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$15/drop-in, $10/account rate. Pilates Core Training, 1308 Dunmire St, Pensacola. 850-287-5836.

PilatesCoreTraining.com.

Let’s Talk about Gut Health (Zoom) – 7pm.

Weekly discussions about gut health and why it matters. Also, we will discuss the science of the microbiome and disease. Free. Email to register: PCBPlexus@gmail.com.

wednesday 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.

friday 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.

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Refuge Recovery Meeting – 6:30-7:30pm. A Buddhist-oriented, non-theistic recovery program offering recovery from all forms of addiction.

Free. Roots Shoppe, 357 Beal Pkwy NW, FWB. RefugeRecovery.org.

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.

PilatesCoreTraining.com.

saturday

BOOKS THE TRUE SCHOOL IS LIFE—Free brochures: You Live Eternally- There is No Death, A Fulfilled Life into Old Age, You are Not Alone, Comfort in Need and Suffering. 844-576-0937, Gabriele-Publishing House.com.

EVENT SPACE 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.

UnityOf Pensacola.org.

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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 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.

Pilates Intermediate Equipment Class – 9:4510:45am. 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.

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;

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.

HELP WANTED

plenty of parking in front of the building. For more information, call 850-607-2772 or email Info@ PurePilatesPensacola.com.

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.

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.

A C O M P R E H E N S I V E LY T R A I N E D 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 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.

HEALTH COACHES—Looking for likeminded friends to help others with inflammation, gut health, and weight issues. 754-202-5445.

PCBPlexus@gmail.com.

SERVICES 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, self-care made easy. Following all COVID guidelines for your safety Carlie Nagy LMT. 724-809-6344. License # MA94272.

SPIRITUAL COUNSELING AND COACHING—Spiritual counseling and coaching available with Rev Jamie Sanders. Metaphysical approach, meditation and affirmative prayer.

Jamie1118@aol.com. 850-438-2277.

ROOM FOR RENT

WEDDING SERVICE

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

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.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

community resource guide

BREAST SCREENING

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 BONNIE MCLEAN, OMD, AP Empathic Practice 2701 N 12 Ave, Pensacola 850-777-3334 SpiritgateMedicine.com

Offering acupuncture and Chinese herbology, cupping and injection therapy, hypnosis and lifestyle coaching. See ad, page 22.

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

Navarre Acupuncture and We l l n e s s o f f e r s q u a l i t y acupuncture and Chinese herbology, cupping therapy, moxibustion and Acupuncture Injection Therapy.

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 10.

BODY CONTOURING 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 2.

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 21.

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 9.

RADIANT BODY THERMOGRAPHY Candace Parmer Clinical Thermographic Technician 503-775-1812 RadiantBodyThermography.com

Call to learn how we can assist you and your doctor in protecting breasts from disease, excess hormonal activity and overdiagnosis of breast cancer.

See ad, page 31.

THERMOGRAPHY ADVANTAGE

Carolyn Olson Certified Clinical Thermographer Gulf Coast Area (LA to FL) 251-623-2225 ThermographyAdvantage@hotmail.com ThermographyAdvantage.com 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 13.

CBD OIL BODY-B-HEALTHY

Natural Alternative Wellness Center 2225 Ferdon Blvd, Crestview 850-682-8893 Find us on Facebook

We p r o v i d e a g r e a t selection of CBD and hemp oils in a variety of applications, such as droppers, sprays, capsules, softgels, balms and vape liquids. See ad, page 27.

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 3.

Being a mother is learning about strengths you didn’t know you had. ~Linda Wooten

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OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, Panama City 850-763-8871 • OliveLeavesPC.com

DR GABRIEL WATERMAN, DC 850-565-9600 Info@DiscoverDynamic.com DiscoverDynamic.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 25.

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 11.

CHIROPRACTIC

CLEANING PRODUCTS

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

NORWEX

Abbie Robinson 850-341-9211 AbbieRobinson.norwex.biz A deeper clean with only water for a healthier home with fewer harmful chemicals, less plastic and less worry. Text or call Abbie for more information. See ad, page 19.

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 18.

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 accepted 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. See ad, page 5.

COLON IRRIGATION COYLE INSTITUTE

9295 Scenic Hwy, Pensacola 850-637-8258 CoyleInstitute.com Colon Hydrotherapy (CHT)—a safe process for colon cleansing.

CHT works by gently introducing warm water into the colon for the purpose of softening and eliminating waste.

Under the direction of Dr. Michael Coyle, DO, our patients are in the best possible hands. Call to schedule your session today. See ad, page 21.

The world’s favorite season is the spring.

All things seem possible in May. ~Edwin Way Teale 50

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

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 9.

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 19 and 41.

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 drug-free) with functional medicine and brain pathway rehabilitation for the most robust changes possible. See ad, page 9.

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 27.

FOOD & SUPPLEMENTS 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 27.

EARTHQUAKE EDDIE BEE POLLEN Based Nutritional Supplements 112 E Shipwreck Rd, Santa Rosa Beach 850-582-6765 Info@EEBSF.com

We utilize bee pollen, royal Jelly and other plant-based foods that are full of lifesustaining nutrients in all of our formulations. Our formulations include a generous portion of bee pollen due to its active role in promoting a strong immune system, increased energy and an overall feeling of good health. See ad, page 23.

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 3.

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 antii n f l a m m a t o r y, a n t i bacterial, revitalizing and immunity-boosting properties. See ad, page 35.

OLIVE LEAVES HEALTH FOOD CENTER

In the Publix Shopping Center 634 W 23rd St, PC 850-763-8871 • OliveLeavesPC.com

HERBS ROOTS SHOPPE

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

See ad, page 10.

HOLISTIC MEDICINE KIMBERLY HOOD, MD

137 Crystal Beach Dr, Destin 850-470-1554 Dpcgyn2020.com Balance of hormones (sex, adrenal, thyroid) for energy/ wellbeing in women/men, utilizing functional and traditional medicine principles.

Telemedicine options. Epigenetic testing. See ad, page 4.

KAREN KENNEDY, MD

Board-Certified Gynecologist 1118 Gulf Breeze Pkwy, GB 7552 Navarre Pkwy, Navarre 850-916-7766 KarenKennedyMD.com

Olive Leaves is here to provide you with the f i n e s t - q u a l i t y, f r e s h , natural, organic and whole foods; nutritional products; body care products; and health information in a fun, comfortable, clean, safe environment. See ad, page 25.

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 2.

PCB PLEXUS

DR TONY SALAMAY, DC, MS, FASA

754-202-5445 PCBPlexus@gmail.com PlexusMoreInfo.com Real health is so much more than what is on the outside. Over six years helping friends with inflammation, gut health and weight issues. Independent Plexus Brand Ambassador.

Let’s connect.

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.

Do not live someone else’s life and someone else’s idea of what womanhood is. Womanhood is you. ~Viola Davis May 2022

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VITALITY-WORX

Ramona Shires 4590 Isabella Ingram Dr, Ste B, Pensacola 850-361-8995 • Vitality-Worx.com Holistic health specialists for sex and thyroid hormone optimization, gut repair and restoration chronic pain and inflammation, nutritional and herbal therapy, anti-aging and rejuvenation with peptide therapy, detoxification and cleansing, weight loss and body sculpting. See ad, page 11.

HORMONE THERAPY KIMBERLY HOOD, MD

137 Crystal Beach Dr, Destin 850-470-1554 Dpcgyn2020.com Balance of hormones (sex, adrenal, thyroid) for energy/ wellbeing in women/men, utilizing functional and traditional medicine principles.

Telemedicine options. Epigenetic testing. See ad, page 4.

HORMONE THERAPY AGELESS SOLUTIONS Cave, MD • Barber, MD

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

HYPNOSIS BAYSIDE HYPNOSIS

700 S Palafox St. Ste 200A, Pensacola Michelle@BaysideHypnosis.com BaysideHypnosis.com A full-service weight-loss, smoking-cessation, and anxietyreduction center. We also help people with changing habits, personal development, confidence and self esteem improvement. See ad, page 5.

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.

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 2.

HOT YOGA STUDIO

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

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 7.

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 37.

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MASSAGE THERAPY 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 13.

Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com

METAPHYSICAL SHOP ROOTS SHOPPE

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 10.

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, semi-precious stones, wind chimes, diaper cakes and handpainted furniture. See ad, page 16.

MYOFASCIAL RELEASE BARBARA BRUNI

Pilates Core Training 1308 Dunmire St, Pensacola 850-287-5836 PilatesCoreTraining.com 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 7.

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 32.

PHYSICAL THERAPY 365 DIRECT PT

Dr. Darnita Spann, PT DPT 850-366-9988 Wellness@Teleptclinic.com Teleptclinic.com Physical therapy 365 days a year, on your schedule. Free screens, telehealth visits, flexible appointment times, cash payments accepted. Physician referral not required. Call to schedule today.

PHYSICIANS COYLE INSTITUTE

Dr. Michael Coyle, DO FACOOG, FPMRS 9295 Scenic Hwy, Pensacola 850-637-8258 CoyleInstitute.com Dr. Coyle offers an unparalleled level of medical care to women all over the Gulf Coast, hoping that, in providing his patients with treatment and relief from the conditions that have so greatly affected their ability to live free from pain, he is offering them renewed hope and enriching their lives. See ad, page 21.

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, FA C R , B o a r d - C e r t i f i e d Rheumatologist, specializes in the treatment of arthritis and other rheumatic diseases, and stem cell and infusion therapy.

See ad, page 7.

KIMBERLY HOOD, MD

137 Crystal Beach Dr, Destin 850-470-1554 Dpcgyn2020.com Balance of hormones (sex, adrenal, thyroid) for energy/ wellbeing in women/men, utilizing functional and traditional medicine principles.

Telemedicine options. Epigenetic testing. See ad, page 4.

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 2.

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 18.

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 7.

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.

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 21.

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 18.

SKIN CARE SKINTRENZIXS

348 Miracle Strip Pkwy, Ste 26, FWB 205-718-2611 Skintrenzixs.com Providers of skin education and exceptional customer service in a clean and relaxed spa environment.Our products are pH balanced and extremely effective in balancing the skin.

See ad, page 15.

YOGI AND HERB

850-450-7357 Marissa@YogiAndHerb.com Yogi and Herb formulates and provides natural, botanical skincare products free of additives and preservatives for skincare your body will thank you for. See ad, page 17.

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SLEEP DISORDERS GULF COAST SLEEP CENTER 2202 State Ave, Ste 104 850-U-SNOOZE 850-876-6693 GulfCoastSleepCenter.com

Gulf Coast Sleep Center is a stateof-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 29.

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 19 and 41.

SPIRITUAL CENTER 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, semi-precious stones, wind chimes, diaper cakes and handpainted furniture. See ad, page 16.

UNITY OF PENSACOLA Jamie Sanders, Minister 716 N 9th Ave, Pensacola 850-438-2277 UnityOfPensacola.org

STEM CELL THERAPY

MARILYN R SMITH

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.

A family practice nurse practitioner with additional certifications in women's health and pediatrics practicing since 1989.

Primary Care, Women’s Health, Pediatrics. Low Dose Naltrexone Prescriber.

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

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 7.

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 7.

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.

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TELEMEDICINE

AGELESS SOLUTIONS

Natural Awakenings of Northwest Florida

APRN NP-C CNM CPN Affordable Telemedicine Serving all of Florida 561-271-0621 emaressTelehealth.com

THERMOGRAPHY RADIANT BODY THERMOGRAPHY Candace Parmer Clinical Thermographic Technician 503-775-1812 RadiantBodyThermography.com

Medical Infrared (MIR) technology developed by NASA provides an early, objective warning system that may show neurochemical signals far in advance of damage to the body.

See ad, page 31.

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 radiation-free, without compression or bodily contact.

Valuable for detecting earlystage breast disease and more.

See ad, page 13.

THETA-HEALING 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 32.

www.NaturalAwakeningsNWF.com

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 9.

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 32.

YOGI AND HERB

850-450-7357 Marissa@YogiAndHerb.com Trauma-informed private yoga and sound-healing services from Destin to Pensacola. One-onone, couples and small-group yoga. Specialties are end-of-life yoga, PTSD, anxiety/ depression, strength and stretch, sound baths. I provide my students with tools and techniques based in ancient yogic tradition that facilitate self discovery and the ease of suffering. See ad, page 17.

WEIGHT MANAGEMENT AGELESS SOLUTIONS

8990 Ortega Park Dr, Navarre 850-529-0770 AgelessNavarre.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.

YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

Regenerative Whole Health™ Benefits

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 5.

PCB PLEXUS

754-202-5445 PCBPlexus@gmail.com PlexusMoreInfo.com Real health is so much more than what is on the outside. Over six years helping friends with inflammation, gut health and weight issues. Independent Plexus Brand Ambassador.

Let’s connect.

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 32.

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May 2022

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Largest Holistic Health Expo IN NORTHWEST FLORIDA

6TH ANNUAL EMERALD COAST

HOLISTIC HEALTH

SEPTEMBER 10 TH & 11 TH, 2022 Destin/Ft. Walton Convention Center (Formerly Emerald Coast Convention Center) 1250 Miracle Strip Parkway • Ft. Walton Beach, FL

ECHHExpo.com LOCAL EXHIBITORS SHARING • Acupuncture • Alternative Medicine • Bodywork • Chiropractic Therapy • Meditation • Natural ChildBirth • CryoTherapy • Natural Beauty • Midwives • Massage Therapy • Natural Foods & Supplements • Thermography Breast Screening • Health and Wellness Coaching • Nutrition • Myofascial Release • Rieki • Stem Cell Therapy 56

• CBD • Brain Health • Medical Marijuana • Structural Integration • Osteoporosis Therapy • Natural Products • Craniosacral Therapy • Holistic Dentistry • Yoga • Much More...

Now Accepting Exhibitor Registrations Natural Awakenings of Northwest Florida

www.NaturalAwakeningsNWF.com