Natural Awakenings NYC - June 2020 by Natural Awakenings NYC - Long Island

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Dear Friends, We are entering month three of coronavirus upheaval. The curve has flattened, and we’re starting to feel hopeful about the possible return of normalcy. With summer approaching, the longing for what was and what could be is teasing us. Will we be able to have a day at the beach? A dinner with friends? Concerts in the park? Sporting events? No one knows for sure—but in the meantime there are ways we can try to achieve some semblance of what summer memories are made of. For some of us, the vacations we once enjoyed aren’t feasible, at least for now. Flying may be out of the picture, and large resorts with all the amenities may be a thing of the past. But with these changes come new opportunities to be creative. “Transforming Staycations,” on page 18, suggests a plethora of travel options that are close to home yet feel worlds away. Hop in the car and the world is your oyster. There’s no rushing to catch a flight, you can over-pack and not have to pay for it, you can bring full-size toiletries just because, and better yet, you can still dine alfresco under the warm summer stars, all while continuing to stay six feet apart. So rent an Airbnb. Book a private cabin with a kitchen. Go canoeing on a lake, take a stroll on a beach, or hit that hiking trail you were curious about. As adventure travel specialist Paige Conner Totaro puts it in our article, “You can change your environment without going very far.” And that can give you just enough of what you’ve been missing while being cooped up at home for the past three months! Breathing in the fresh air is a great way to take care of your lungs, the organ most affected by this virus. So get out while staying near, explore while being safe, hope while the world heals, and give yourself some of what you’ve been missing. That can amount to whole lot of relief. Stay well, keep strong, and breathe.

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DEPARTMENTS 10 news briefs 12 community outreach 13 business spotlight 14 health briefs 16 global briefs 17 eco tip 18 feature 22 healing ways 24 local insight 26 healing ways 28 green living 30 conscious eating 32 fit body 34 natural pet 36 calendars 36 classifieds 38 resource guide

Natural Awakenings | New York City | June 2020

26 18 TRANSFORMATIVE STAYCATIONS

Finding Respite and Adventure Close to Home

22 POWER UP YOUR BRAIN

Six Ways to Boost Blood Flow

24 THE AYURVEDIC APPROACH to Treating Headaches

THE IMPORTANCE OF MINDFULNESS

28 EVERYDAY ADVENTURES

Taking to Vans and RVs for Life on the Road

FEEDING HAPPINESS Lift Your Mood with Feel-Good Foods

32 HOMEBODY WORKOUTS

Getting Fit Without a Gym

34 SOOTHING SEPARATION

Helping Anxious Dogs to Cope

news briefs

Natural Awakenings Publishing Corp. Partners with KnoWEwell Collaborative Natural Awakenings Publishing Corp. (NAPC) is entering into a partnership with KnoWEwell, P.B.C., and is a founding patron of the KnoWEwell collaborative. “NAPC and KnoWEwell are perfectly mission aligned,” says Founder and Chief Executive Officer Kimberly Whittle. “Natural Awakenings’ well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living played a significant role in fueling the wellness revolution. We’re grateful to collaborate with them.”

Long Island Artist Focuses on Creating Healing Paintings Michelle Sakhai, a contemporary abstract expressionist artist based in Long Island City, says she’s been devoting her energies in the studio to create paintings that promote healing and peace in a time of global crisis. In addition to working on these new pieces, she’s continuing to accept commissions and sales inquiries through her email and website. “I strive to connect with viewers on a deeper level, provoking self-healing and peace through art,” she says. “During these uncertain times, it’s important for us all to stay centered and emotionally connected. One way of promoting such positive feelings and remaining grounded is through art and the ways in which it can bring us together.” Sakhai, who exhibits in the United States and internationally, is known for her paintings combining metal leaf and oils.

10 June 2020 | New York City

KnoWEwell is a 1% for the Planet company and received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Their purpose is to improve the health of humanity and the planet. “It’s one centralized, private, secure online platform to inspire and empower individuals with knowledge, evidenced-based resources and a ‘wholistic’ community to address the root causes of chronic diseases and achieve optimal health and well-being,” Whittle explains. “It’s a collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations.” NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of 60 publishers is excited about the new resources and opportunities this partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform which will result in tremendous benefits to members.”

For more information, visit NaturalAwakenings.com. See ad, page 23. NYCNaturalAwakenings.com

She began her artistic career at a young age, painting landscapes. Her work, which is inspired by her Persian and Japanese roots, gradually became part of collections around the world. Her recent solo exhibitions include The Arcana Series: Interpretations of the Tarot, at Madelyn Jordon Fine Art, in Scarsdale, New York; and Eternal, at Palette Gallery, in Tokyo. In February she released a new book, Awakening: The Paintings of Michelle Sakhai. “My paintings reference the teachings of Transformative Art,” Sakhai says. “With a focus on light and energy, each spontaneous stroke serves as a vehicle for healing and channeling peace.”

For more information, contact studio manager Ari Fouse at miskaistudios@ gmail.com. To view available paintings or to purchase her book, visit MichelleSakhai. com.

The Dog Doc Now Available on Demand, Virtually The Dog Doc, a documentary about a South Salem, New York, veterinarian and his groundbreaking approach to animal health, is now available on demand on Amazon, iTunes and Apple TV, as well as virtually in theaters across the country. The film, which the New York Times called “a thought-provoking look at what is missing from modern medicine—for animals and for people,” was to have premiered in theaters in March. A pioneer of integrative medicine, Dr. Marty Goldstein has been called everything from maverick to miracle worker. His practice, Smith Ridge Veterinary Center, located just north of Manhattan, attracts four-legged patients from around the world, providing holistic treatment for animals after other vets have given up hope. For The Dog Doc, director Cindy Meehl went behind the scenes

Virtual ‘Awaken Wellness Week’ Set for Early June

at Smith Ridge for two and a half years to capture “Dr. Marty” and his colleagues’ commitment to wellness and the results they achieve. Meehl’s unobtrusive camera highlights the vulnerability of her subjects—canine and human—while tracking each animal’s progress. The film combines family stories with the hard science of integrative care. This integrative health approach “takes more time and thought from the health provider and it is a true commitment to healing the body on all levels,” Meehl says. “It transcends the medical paradigm and becomes a way of life. It works for people and animals and I hope that this film will be the beginning of a new path to health for all.”

For more information, including a list of virtual screenings, visit DogDocTheFilm.com.

“During this anxiety-producing time, we’re committed to bringing comfort and holistic wellness information to everyone who needs it,” says Paula Caracappa, founder and director of the Awaken Fair. “While we have our fingers crossed for a live event in July, we know that people really need our offerings right now. So we’re going virtual.” Ticket holders can attend from home, at their convenience. There will be a live Zoom event May 31 through June 4, from noon to 4 p.m., and a video posted daily at 8 p.m. Readers and healers will be available for individual paid phone sessions from noon to 4 p.m. on June 5 and 6. Sessions must be booked before June 5.

Cost: $35 per day, or $60 for five days (May 31-June 4). Reader and healer sessions are $35 and $60. For more information, visit AwakenFair.com. Awaken Wellness Week, a virtual edition of the long-running “body-mind-spirit” fair, will be held May 31 through June 6, with free admission for teachers and first responders. As with the traditional Awaken Wellness Fair—tentatively scheduled for July 26 in Tarrytown, New York—the online fair will feature dozens of exhibitors, including speakers, healers, vendors and readers, representing both ancient healing practices and cutting-edge holistic technology. nycnaturalawakenings.com

community outreach

Volunteers Needed to Help Food-Insecure New Yorkers Even before the pandemic, food insecurity was a constant concern in New York City. Some 250,000 public school students depended on free lunches, and 1.8 million New Yorkers qualified for public food assistance. Now one in four New Yorkers is in danger of going hungry, and New York Cares is looking for volunteers to help get them the food they need. Demand from soup kitchens and pantries has more than doubled since March, and the volunteer labor required for soup kitchens and pantries has practically disappeared, says Heather McGreevy, director of Immediate Needs and Public Spaces for New York Cares. In addition, a third of food pantries have closed due to safety concerns, as high-poverty districts are disproportionately impacted by COVID-19. “Emergency food providers need volunteers now more than ever,” McGreevy says. “Before COVID-19, volunteers outnumbered staff five to one on average. Providers are currently seeing up to 10 times the number of clients. There’s no way they can operate at this scale without additional support.” Volunteers also help ensure dignity in service, she says. “Packing a pantry bag quicker might not seem like a big deal, but when it results in someone waiting outside in the heat for less time, it matters.”

12 June 2020 | New York City

New York Cares partners with around 1,000 human service organizations and public schools, harnessing the passion of New Yorkers to give back to their communities. Every year it recruits, trains and deploys some 50,000 volunteers to serve more than half a million individuals in need. In 32 years, New York Cares has delivered six million hours of community service to the city. Since its COVID-19 relief efforts began a month ago, more than 8,500 volunteers have devoted approximately 25,000 hours to more than 1,200 projects, McGreevy says. In total, more than 800,000 meals have been distributed to New Yorkers in need. In April, its volunteers served 305,253 meals, compared to 72,733 meals in April 2019. McGreevy says the majority of her team is now working to create and support hunger programming, and they expect to continue that work for months to come. “New York Cares will be there to empower connection, provide comfort and ensure that all New Yorkers eat, no matter what,” she says. “Individuals who are looking for opportunities to help during this time can sign up with New York Cares or donate to our relief fund.”

To volunteer or donate, visit NewYorkCares.org. See ad, page 4.

business spotlight

Creating the Future of Medicine

IS EVERYWHERE

THANK YOU to the local businesses that display Natural Awakenings Magazines!

Pick up your next free copy in: Namaste Bookshop at 5th/14th or Whole Foods Chelsea, at coffee shops, fitness centers, yoga and Pilates studios, healing centers, vitamin shops and more, as well as at the following locations:

Michael Biamonte, CCN Thomas Edison wasn’t just a technological pioneer. He also had a pioneering vision of how western health care would evolve. In 1903, he said, “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” More than a century later, we’re seeing the culmination of Edison’s vision in multidisciplinary clinics like The Biamonte Center for Clinical Nutrition, located in Astoria. The Center’s owner, Michael Biamonte, is a doctor of clinical nutrition. Together with William Hammesfahr, M.D., who practices alternative medicine, he offers full access to the best of both worlds, with patented technology that detects nutritional deficiencies and prioritizes treatment based on the individual patient. (“No cookie-cutter treatments,” Biamonte says.) The philosophy behind their work is the belief that the cause of any illness can be found with the correct testing, and that nature is a cure. Although natural- and nutrition-based health and wellness practices are growing, Biamonte says he’s still surprised by how much of what he and Hammesfahr do is “years and years ahead of current medicine.”

“I have fought extremely hard with many other doctors to be allowed to do what it is that we do,” he says. “If we hadn’t fought so hard for these freedoms of choice in a patient’s treatment, the healthcare system could look very different than what it is today.” Practices like his still get pushback from the traditional medical community, Biamonte says, but it’s limited: “Only the ignorance of a few people and those in high government positions who seek to block the truth for their own greed.” He considers it his mission to “supply the community with the truth.” And the hard work is worth the results he sees every day, he adds.

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health briefs

Decrease Bone Fractures with Natto

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics. His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains.

14 June 2020 | New York City

Eat a Plant-Based Diet to Lessen Stroke Risk People that eat a vegetarian diet rich in nuts, vegetables and soy may have a lower risk of stroke than others with diets that include meat and fish, concluded a new study in the journal Neurology. Taiwanese researchers studied two groups of healthy people over age 50 that lived in Buddhist communities in which drinking and smoking were discouraged and vegetarian diets were followed by about a third of residents. Compared to the meat- and fish-eaters, vegetarians consumed less dairy, animal protein and fat, about the same amount of eggs and fruit, and more fiber and plant protein. In the group of 5,050 people studied for six years, vegetarians had a 74 percent lower risk of ischemic stroke, in which blood flow to the brain is blocked, than non-vegetarians. In the group of 8,302 people followed for nine years, vegetarians had a 48 percent lower risk of overall stroke than non-vegetarians, a 60 percent lower risk of ischemic stroke and a 65 percent lower risk of hemorrhagic (bleeding) stroke. “Stroke can also contribute to dementia. If we could reduce the number of strokes by people making changes to their diets, that would have a major impact on overall public health,” says study author Chin-Lon Lin, M.D.

Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said. ANTONIO TRUZZI/Shutterstock.com

K321/Shutterstock.com

Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

Aleksandrs Muiznieks/Shutterstock.com

bitt24/Shutterstock.com

Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread.

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Harness Powerful, Vital Energy Surrounding Us! As current situation continues to evolve PolarAid® is committed to supporting health and well-being of its customers. “Since virus outbreak we keep receiving questions concerning the possible additional protection measures so here are some helpful clarifications. On bioresonance devices, we examined the effect of the PolarAid® on the condition of our energy field and found a significant improvement in the appearance of the aura after only one treatment. In the pictures you can see how aura of a person with a poor health looks like in comparison with aura of a healthy person. The PolarAid® is aligned with the energy centers (chakras) of the human body, establishing in the energy field (aura) perfect harmony, which at the physical level also results in good health. When your electromagnetic shell is well supported, you will be protected from external harmful effects.

Weak, unhealthy aura

Tofu Takeaway

Isoflavones Lower Risk of Heart Disease

stockcreations/Shutterstock.com

1st demonstrated by Georges Lakhovsky and Nikola Tesla. Adapted by Dr Dino Tomic.

Observational research published in Circulation, the flagship journal of the American Heart Association, states that tofu and other foods that contain higher amounts of isoflavones are associated with a moderately lower risk of heart disease, especially for younger women and postmenopausal women not taking hormones. Researchers at Harvard Medical Schools’ Brigham and Women’s Hospital analyzed data from more than 200,000 people that participated in three health and nutrition studies; all participants were free of cancer and heart disease when the studies began. Consuming tofu, which is high in isoflavones, more than once a week was associated with an 18 percent lower risk of heart disease, compared to a 12 percent lower risk for those that ate tofu less than once per month. Tofu and whole soybeans are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones.

Strong, healthy aura

The cells of an organism vibrate at certain natural frequencies. If these vibrations are strong, such as in young people, the cells will better defend against harmful external and internal agents, and then the person is healthier, more vibrant, more present. PolarAid offers an easy and quick way to increase the flow of vital energy into the body, thereby enhancing cell vibration and strengthening and supporting the immune system. With all recommended hygiene and protection protocols in place, PolarAid elevates your aura to a real protective shield!” Dr. Tomic “Over the years I gifted many people with the disc and my sister in particular felt the effects in a very big way. Because she is so sensitive to EMF’s she had an EMF expert visit her home to create a calm and safe environment. She has a very difficult time going to malls since they are riddled with EMF’s. After about one hour she leaves the mall with her brain feeling totally scrambled. She also has difficulty traveling. The disc has literally been life changing. She does not leave her home without it and finds it protects her from outside forces. I also gifted my naturopath with a disc and he carries it in his pocket all the times. He happens to be an EMF expert and his sophisticated testing equipment indicates it is one of the most powerful tools for EMF protection. He recommends all of his patients purchase a disc and keep it close at all times. With the onslaught of G5 installations we will need protection more than ever. Thanks so much for this powerful tool.” (R.T., Phoenix, AZ)

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Splashy Solution

Generating Electricity from Rain

ifong/Shutterstock.com

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs. The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge. When a raindrop hits the PTFE/tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

Beware the Air

PhotoMIX Ltd./Canva.com

Dementia Linked to Air Pollution

People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The districtâ&#x20AC;&#x2122;s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards. Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollution-related dementia cases, according to the researchers.

16 June 2020 | New York City

Mental Relief

Mindfulness Training May Reduce Paranoia

In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulnessâ&#x20AC;&#x201D;moment-to-moment awarenessâ&#x20AC;&#x201D;reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking. They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it. Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises. The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

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global briefs

eco tip

Biking During the COVID-19 Crisis

Photo by Nubia Navarro (nubikini) from Pexels

Regular Tips Apply to Pedaling

During the coronavirus crisis, biking is especially recommended, as it provides exceptional aerobic and cardio exercise, relaxation and because it maintains social distancing. Keeping in mind proper equipment, fitness, safety and other factors can make it even more fulfilling during this difficult period. CHOOSE THE RIGHT BIKE. Those designed for roads and pavement are generally lighter and have more gears than mountain bikes, which have more shock-absorbing features, plus lower gears to help traverse inclined terrain. Urban and commuting bikes feature a slightly more upright riding position that allows better sightlines and improved visibility by motorists. Use a bike shop with mechanics that test and adjust the bikes they sell, including determining the proper seat height—which facilitates proper alignment of hips and a full rotation—and the ideal distance from the handlebars to the seat tube. Back, knee or hip pain may develop if a cyclist has to stretch his or her legs to get to the pedals, according to the League of American Bicyclists. A biker doesn’t get proper leg extension if the seat is too low. The legs should be almost, but not totally extended at the lowest point in pedaling.

SAFETY TAKES MANY FORMS. Even well-marked bike lanes don’t guarantee safety, so use caution. Some motorists are careless about entering bike lanes and don’t correctly stop at crosswalks or look behind before opening doors. Keep at least five feet from the sides of cars to avoid being hit. Don’t weave in and out of traffic, always don a helmet, signal turns and watch out for runners and walkers. Use the stop signal (left arm extended downward) to alert bikers that may be traveling behind. PROPER PEDALING CAN HELP PREVENT STRAINS. In addition to ensuring they’re employing proper leg extension, it’s advised that bikers pedal a little faster in a lower gear; ideally, 75 to 90 revolutions per minute, which is easier on the knees with less muscle fatigue than pedaling slower in a higher gear. ROUTINE MAINTENANCE includes “cleaning and lubing the chain, replacing brake pads, and changing and fixing a flat tire,” according to major bike and outdoor retailer Recreational Equipment, Inc. (rei.com). The website has helpful tips on tools to obtain, along with basic information on bike maintenance, cleaning and fixing a flat tire.

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Transformative Staycations Finding Respite and Adventure Close to Home

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by April Thompson

Staycations—sticking close to home for new travel experiences— was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right.

18 June 2020 | New York City

A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife. In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recreation Area; boat, fish and hammock camp in Jackson Lake State

Park; and rock climb in Eldorado Canyon. Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use. State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalistguided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl. com/StateParkPasses. MAKING A QUICK GETAWAY Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue. Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping—or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com.

Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and Adirondack chairs, as well as a map for local hikes and adventures. “I did a getaway at a point in my life where I wanted some time alone, away from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-the-beaten-track adventures. “You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.” LOCAL ATTRACTION Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures. Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry. An Airbnb Experiences host, Kniewel now leads small group tours of Chicago,

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introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again doing these tours,” says Kniewel, a self-proclaimed history geek. She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed by Tiffany Glass. Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.” With the limitations imposed by COVID-19, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder. TRAVELING THE WORLD WITHOUT LEAVING HOME Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.) Similar organizations that offer opportunities for local hosting (including low- or no-cost lodging) include Servas.org , established in 1949, which stresses world peace and cultural exchange, and pre-interviews potential guests and hosts to ensure safety; GlobalFreeloaders.com, a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub. com , in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night. An exciting option for homeowners is HomeExchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals. John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started

20 June 2020 | New York City

hosting, but lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says. A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixerupper projects, a pair of pro volleyball players from the Czech Republic and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says. “It’s restored my faith in humanity. I’ve encountered nothing but wonderful people, all with such different personalities and backgrounds.” BE A WEEKEND FARMER Agrotourism, in which working farms open the barn doors to visitors for day or overnight trips, has the added advantage of supporting local agriculture. AgritourismWorld.com and FarmStayUS.com provide listings for farm stays worldwide searchable by type, such as Christmas tree farm, vineyard, orchard, dude ranch or alpaca farm. The 40-acre Taos Goji Farm and Eco-Lodge Retreat, in Taos, New Mexico, is one such venue. “My husband and I returned to the land nine years ago after many years working as professionals in stuffy offices. The farm has been developed for our family and others who wish to be close to nature and to live off of the land,” says co-owner Elizabeth vom Dorp. The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to help raise goji berries, fruits, vegetables and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex and five sheep herder cabins. The farm is surrounded by a national forest, so many guests visit to enjoy hiking, biking, fishing, rafting and ballooning. “Families with children love to come and pick berries, collect eggs and pet the animals. We have rescue alpacas, sheep, goats, chickens and turkeys,” says vom Dorp. While the world may still be at the mercy of unfortunate circumstances this summer, travel is ultimately a state of mind. By staying open, curious and present, there are always new encounters and discoveries underfoot very close to home.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

There is an effective way to help prevent and effectively treat coronavirus (COVID-19)! From the Desk of Dr. Howard Robins at The Healing Center in New York City…

What if there was a medicine and a treatment that could help prevent and help treat this viral pandemic? You would have heard about it, right? What if it was now being used in 17 hospitals in Italy and in hospitals in Spain, effectively treating patients with the infection published in the news media in Europe? You would have heard about it, right? Well, guess what? There is such a medicine, called Medical Ozone, and effective treatment, called Intravenous Ozone Therapy, and it has been blacked out by news media here. Why? A wise man will say, “Follow the money trail!” So, why are the government officials that are responsible for protecting us and our health ignoring this information? A wise man will say, “It’s all about power and control!” However, it’s not a conspiracy. The government is just focused on telling us to stay home and trusting in the use of pharmaceuticals, which work poorly, at best, but which pay for advertisements in the news media. It’s not a conspiracy. Medical ozone therapy is not new. We have been using it for 30 years, with more than 350,000 intravenous treatments, in our midtown Manhattan office, proving its safety and effectiveness against a wide variety of diseases and conditions. Ozone is triatomic oxygen (O3), the most powerful oxidant found in nature. Our bodies actually produce ozone, observed in a stunning discovery at Scripps Institute. Ozone therapy utilizes ozone and oxygen as a gas, the mixture being called “medical ozone.” Ozone therapy has been in use since the late 1800s, but is little known here. It is not patentable for profit; thus, corporate interests have no incentive to develop and disseminate it. Long in advance of this pandemic, Dr. Rowen and I wrote and submitted our paper, which went through two peer reviews before being accepted for publication. Unfortunately, as indicated above, the news media and the government officials have ignored it, opting to try experimental pharmaceuticals.

Dr. Howard Robins You are welcome to get the entire paper online and offer it to your elected officials and local newspapers. Journal of Infectious Diseases and Epidemiology Rowen and Robins. J Infect Dis Epidemiol 2020, 6:113 DOI: 10.23937/24743658/1510113 Volume 6 | Issue 2 Abstract: Many viruses require reduced sulfhydryl groups for cell fusion and entry. Coronaviruses, including SARS-CoV-2 (the cause of the condition now named coronavirus disease 2019 or COVID-19), are rich in cysteine, which residues must be intact for viral activity. Sulfhydryl groups are vulnerable to oxidation. Ozone therapy, a very inexpensive and safe modality may safely exploit this critical vulnerability in many viruses, inclusive of SARS-CoV-2. Conclusion: The world already has a most inexpensive, safe, and likely effective remedy for deadly viral diseases, which exploits their redox vulnerability at critical membrane cysteine/tryptophan fusion sites. Ozone therapy could be easily deployed worldwide, even in very poor countries. Dr. Rowen writes, “Progress in this field is hampered by unwillingness of physicians to look/consider ‘outside the box’ of conventional drug-based medicine, along with possible unjustifiable medicolegal concerns.” When ozone enters the body, it dissolves instantly in the plasma and creates short-lived reactive oxygen species (ROS) and lipid oxidation products (LOPs) that have the ability to destroy all pathogens, inclusive of viruses. The key thing to remember is Prevention! Most people wait until they are in a crisis nycnaturalawakenings.com | Advertorial

situation when there are few to no choices. There are some things the media is not telling you to do but can boost your immune system and help prevent and help minimize this and any infectious disease. The first is BE WELL-HYDRATED. The human body is 60-70 % water. People need to drink 3 to 4 liters of water a day. All doctors know you can’t have a functional immune system unless you are well-hydrated. The second is TO TAKE VITAMIN C FIVE TO SIX TIMES A DAY. Vitamin C is necessary for every healthy cellular reaction in our body, including to support and active immune system. Take 1,000 to 3,000 mg of high-quality vitamin C every two hours. Last, but very much not least, you MUST take a new, first-of-its-kind “Living, Next Generation of Smart Bacteria” probiotic drink called DOCOTRS BIOME™, available at DoctorsBiome.com (you can use my patient coupon code at checkout—“Howard35”— for a big discount of this somewhat expensive product developed for hospital and doctor use). Why is it so important? Because everyone reading this has had an antibiotic at least once in their lifetime. This has allowed yeast to overgrow in your gut because it killed off all the good bacteria that normally would live in the wall. Now the T-cell portion of your immune system has to chronically fight this weakening, making it unable to fight the viral infections in your body sufficiently. This product is special for many reasons, which is discussed fully on their website. You need to take one 2-ounce shot a day (it’s delicious, so the kids will love it) and strengthen your T-cell system. These three things as a standalone preventive or treatment are what you all need to do before or even after it’s too late. If you have any questions or wish to set up a consultation, feel free to call my office, 212581-0101, to discuss your problem and see if this wonderful treatment is right for you. See ad, page 3.

healing ways

1. Eat strategically, especially beets and chocolate. Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow. He advocates passing up meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body. He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory.

Power Up Your Brain

Six Ways to Boost Blood Flow by Ronica O’Hara

2. Take amino acid supplements. “Consuming supplements containing both L-arginine and L-citrulline are well-documented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements.

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3. Move the body. Fast walking, running, cycling, swimming, ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stand also raise blood flow in the head.

Our brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona.

4. Play music. Research using functional magnetic resonance imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent. 5. Do a chanting meditation. Kirtan Kriya, a 12-minute daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation ( Tinyurl. com/12MinuteYogaMeditation). 6. Consider acupuncture and craniosacral therapy. “Acupuncture has been used for thousands of years to boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.”

When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood Ronica O’Hara is a Denver-based health writer. Connect at flow, specific lifestyle strategies have proven to be highly effective: OHaraRonica@gmail.com.

22 June 2020 | New York City

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The Ayurvedic Approach to Treating Headaches By Dr. Somesh N. Kaushik

This ancient medical system suggests diet and lifestyle solutions for naturally easing tension, sinus and migraine headaches.

As we know, Ayurveda identifies mind-body disorders as an imbalance in one or more of the bodily systems, or doshas: pitta, vata and kapha. Headaches can often present as a combination of imbalances of all three doshas. While conventional treatments may sometimes alleviate headache symptoms, Ayurveda offers a complementary approach to their care. TENSION HEADACHES Commonly lifestyle related, tension headaches are often associated with a pitta or vata imbalance, or a combination of both. Pitta (representing the elements of fire and water) and vata (space and air) can become unbalanced due to mental or emotional stress, overwork, digestive issues, irregular eating habits, inadequate sleep, eyestrain or overextended computer use. Following a pitta-vata diet will relieve symptoms and also help to prevent recurrence.

24 June 2020 | New York City

Choose warm cooked foods like soups or stews and avoid cold, dry, light foods such as dry cereals and crackers. Also avoid spicy, bitter or astringent foods, and stay with sweet, salty ones. Avoid caffeine, which is drying. Slow down your lifestyle and add peppermint or lavender oils to a diffuser, as they are relaxing and cooling. Regulate eating and sleeping patterns for consistency, and consider adding a yoga or meditation practice to harmonize and balance your life. The Ayurvedic treatment shirodhara, in which warm oil penetrates the pineal gland on the forehead, calms the nervous system and may be quite beneficial. SINUS HEADACHES Often more prevalent in the spring, sinus headaches might be associated with a kapha imbalance or a kapha-vata imbalance. Kapha

represents earth and water and the spring season. With the cool, wet weather predominating, an imbalance could occur if a proper diet and lifestyle have not been followed. Sinus congestion could result from overeating; eating heavy, rich or deep-fried foods; consuming cold food and drinks; accumulated toxins; sluggish elimination; and lethargy. To counteract, choose warm, light, dry foods, with bitter, spicy or astringent tastes. Avoid cold, heavy foods with sweet, sour or salty tastes. You might also try cooking with stimulating spices such as cinnamon, ginger, basil and black pepper. Physically, move more! Get outside and take a walk. Sinus-clearing essential oils such as eucalyptus, menthol, rosemary or peppermint can also help if used with at-home steam treatments. Ayurvedic nasya oil nose drops, used with shirodhara, can also be beneficial.

tion—particularly chocolate, caffeine, aged cheese, alcohol and MSG—it is advisable to check with an Ayurvedic practitioner regarding your particular sensitivities. Along with a proper diet, Ayurveda believes that a gentle detoxing of impurities and toxins will alleviate symptoms, and a practitioner might recommend a course of panchakarma along with certain herbal supplements. Ayurvedic herbs traditionally used to calm the nervous system are ashwagandha and brahmi along with feverfew, which has been scientifically studied for the treatment of migraines. Shirodhara may also be suggested to relax the nervous system, or hydrotherapy to calm the digestive process. Ginger tea can also be used for digestion and nausea. In addition, ginger root blocks prostiglandins, which stimulate the muscle contractions that cause headaches.

Relaxing aids such as the essential oils of rosemary, lavender, peppermint and jasMIGRAINES mine used in a diffuser or steam pot are Migraines, characterized by a severe puls- also beneficial. Rosemary helps with horing or throbbing pain on one side of the monal imbalances, one of the causes of mihead, along with nausea, vomiting or sen- graines in women. Peppermint has anti-insitivity to sound, light and odors, are de- flammatory properties, soothes the nerves bilitating and can signify an imbalance in all and can be used as a tea as well. three doshas. Pitta, associated with the fire As the body has its own natural cleansing element, can lead to inflammation when cycle—primarily from 10 p.m. to 2 a.m.—it is out of balance, and the heat buildup can important to establish a regular sleep patput pressure on blood vessels, leading to tern. And since digestion is strongest at a migraine. Vata (air) can trigger sensitivity noon, try to eat your main meal at mid-day to sound, light or odor and excess worrying and lighter fare at breakfast and dinner, or anxiety, which could lead to a migraine. preferably eating before 8 p.m. to allow for Kapha (earth and water) can bring on a mi- digestion prior to sleep. graine from congestion resulting from cold, moist air. Doshas out of balance manifest Adopting a lifestyle of balance which inwith a myriad of symptoms; it is important cludes exercise, meditation and therapeuto consult with a trained Ayurvedic practi- tic yoga will go a long way to preventing all forms of headache—migraine, tension or tioner to determine a correct approach. sinus related. While the exact cause of migraines is unknown, they are generally classified as a neurologic disorder. Ayurveda believes Somesh N. that digestion is often the root cause of Kaushik, an migraines and that, in fact, there is a close Ayurvedic and correlation with stomach disturbances. naturopathic Therefore, diet is the first line of defense physician, owns when formulating a course of action. Dr. Kaushik’s Depending on the particular combination Ayurvedic and of symptoms, an Ayurvedic practitioner Naturopathic can suggest a specific diet to rebalance the C l i n i c , o p e n doshas. And diet adjustments can be sug- weekdays at 792 Route 35, Cross River, NY. gested during onset of symptoms as well as For appointments or more information, call when orchestrating prevention plans. While 914-875-9088, email drkaushik@drkaushik. certain foods can trigger a migraine reac- com or visit DrKaushik.com. See ad, page 33. nycnaturalawakenings.com

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The Importance of MINDFULNESS Michael Mongno, Ph.D.

Simply put, mindfulness is the practice of calmly, patiently noticing what is happening in the present moment—singularly attending to the here and now. What limits our being in the present are the cursory thoughts that can become a constant backdrop, interfering with our ability to engage with anything. Our minds are prone to distraction and diversion, especially if something in the present moment makes us uncomfortable. When we want something we’re not getting, or when we want to avoid something unpleasant, we create a narrative—a rational story we tell ourselves—that permits us to move out of the present and feel more comfortable. Usually, however, that narrative actually undermines our peace of mind, because it doesn’t allow new information or insights that might make our life easier. So we don’t actually feel better, just continually lost in thought, psychically drained or even more emotionally triggered. So how can we control those errant thoughts? That’s where mindfulness comes to the rescue. EASING SUFFERING Mindfulness dates back 2,500 years. It’s rooted in Buddhism, as a way to alleviate suffering. It is an antidote to being swept up in thoughts and feelings, as it forces the mind to focus on only one thing—what’s happening now, in the present, not the past or future. Most suffering comes from constantly thinking about how we want reality to be different than it is, from evaluating or judging our current situation versus what we want (or think we want). And

26 June 2020 | New York City

since reality is always changing, we’re constantly chasing after something that, even when we find it, can only exist temporarily—especially if we don’t stop long enough to really take it in and be nourished by it. Although it’s hard to control the mind, which is why we meditate, we do have more control over our thoughts than we realize. For the most part our minds are our own, and it’s up to us to create our thoughts as we see fit. For instance, we can create productive thoughts that offer fulfillment, joy and peace, or create negative or fearful thoughts (typically focused on anxiety about the future), which cause us suffering in some way. CLEARING THE MIND Mindfulness meditation is a great tool for clearing, centering and stabilizing the mind. In the sitting aspect of this practice, the breath is often used as a means of focus. The moment-by-moment experience of breathing, with all its nuances, usually escapes our attention. Noticing our breathing means feeling the sensation of the breath passing right inside the nostrils, the flow through the sinuses, the gentle filling of the lungs and rising of the chest, the pausing for a moment and then the easy letting go, following the flow of the breath outward to pause and begin again. Unfortunately it’s easy to drift from mindfulness to “more or less mindfulness”: the awareness of a parallel stream of thought happening right outside our range of awareness. When that happens, our mind is pulled in two directions and also down into the emotions that accompany most thinking. (The mind tends to go where there’s the most emotional weight.)

This creates an inner tension, a mental loop that must be constantly interrupted to bring our mind back to focus on the present moment. We do this by remembering our intention and redirecting our attention to the breath with a simple internal phrase, like Thinking. If we find ourselves continually lost in thought, the phrase might be more direct, like That can wait for later or Now that’s an interesting thought. LIVING MINDFULLY Another important use of mindfulness is in our everyday living. When we slow down to truly notice, moment to moment, our being and doing, it’s as though time slows down. We notice where we are, what’s around us and how we’re moving through the world. We might even notice how we’re breathing or what’s going on in our minds.

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FRONTLINES Y Thank you to all the health heroes in New York City and around the globe.

Most accidents happen from doing something mindlessly, because we get ahead of ourselves and lose our present-moment awareness. We lose our ground, our balance, our hold on the knife, our footing on the last step of the stool. We lose control of how we’re driving or the words we’re using. Simply put, we lose our focus on what we’re actually doing. And if we’re not here and now, it’s as though we’re somewhere else (there and then), which is really nowhere at all.

— Natural Awakenings | NYC

Ironically, it’s hard to feel true fulfillment or joy unless you’re totally present to take in what you’re doing, to let it register and nourish you or bring you pleasure. When your intention is to be mindful, you find yourself in the flow of life. Even at this moment you might try it as you take your next breath, or bite, or whatever activity is next in your day. There is power in the present. When you’re free of the tyranny of the past and anxiety about the future, you’re truly open to life and what it’s always offering.

Michael Mongno, Ph.D., counsels individuals and couples. His office is located near Lincoln Center, at 100 W. 67th St., Ste. #2NE. For more information, call 212-799-0001 or visit PresentCenteredTherapies.com. nycnaturalawakenings.com | Advertorial

green living

EVERYDAY ADVENTURES Taking to Vans and RVs for Life on the Road by Sandra Yeyati

Many Americans choose to travel in recreational vehicles (RVs) or well-equipped vans with all the comforts of home—no hotels, just the open road and a tank full of gas. Cindy Jane is a Florida naturalist, vegan advocate, accomplished artist and wife to land surveyor Kevin Georgeson. Now 50 years old, she’s had a dream since she was 18 to travel the country in a van, visiting state and national parks, hiking trails and spending quality time in nature. She envisions setting up an easel and painting in inspiring settings. “It’s about getting out of that social norm of always knowing what the next day is going to be like, doing the same thing every day. I like a little bit of the unknown, the unexpected. I want to see things. I want adventure. I want the freedom that comes with going,” she says. The couple purchased a 2018 Ford Transit van with low mileage and a little warranty left on it. Together, they are customizing it to create a comfortable home away from home to satisfy Jane’s wanderlust. Crafty and resourceful, they voraciously watch YouTube videos to learn the ins and outs of solar panels, electrical hookups, kitchen countertops, insulation and 1,000 other details that go into a successful buildout. They’re taking their time to do it right after investing thousands of dollars already. To document their progress and hopefully inspire others, they record videos on Jane’s smartphone and post them to her website (ArtfulVeganNomad.com).

28 June 2020 | New York City

Val and Nick Wheatley are veteran nomads, having travelled the world for almost four years in all kinds of rides, including the 1994 Ford Bronco they drove across the U.S. for six months. Camping outdoors was challenging, and they vowed never again to travel in a vehicle without a bed. They purchased a Ford Econovan to explore New Zealand and sold it three months later when they left. In Germany, where beautiful campgrounds and free public lots with inexpensive electric and water hookups are plentiful, a rented RV was the way to go. With experience, the couple has come to prefer converted vans or smaller RVs, thanks to their fuel savings and easier maneuverability in cities and on narrow country roads.

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According to the Wheatleys, traveling and living in close quarters has its drawbacks. Cleaning out portable toilets and taking showers at truck stops can be challenging, but for the avid explorers, these inconveniences were always eclipsed by jaw-dropping scenery and cultural immersion in new countries. “Because we had wheels and time, we got to see some cool stuff off the beaten track that most people that were visiting for a weekend or week never see,” says Val. Offering tips, tricks, candid descriptions and inspiring photography of their many worldtrotting experiences, the couple’s travel blog ( WanderingWheatleys.com ) tallied more than 600,000 visitors last year. Through online advertising and affiliate programs, they earned enough money for living and travel expenses. “The world actually isn’t a scary place at all. People all over the world in every culture are friendly and welcoming,” Nick says.

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For those looking to connect with fellow travelers, there are numerous recreational clubs that offer base camps, programming and social opportunities. One such club is Sisters on the Fly (SistersOnTheFly.com), an all-women outdoor adventure club founded in 1999 by Maurrie Sussman and her sister Rebecca Clarke with a penchant for small, vintage trailers that are restored and embellished by their owners. With 9,000 active members and an organizer in each state, these resourceful and festive ladies hold more than 1,000 events nationwide every year, including fly fishing, guided tours, kayaking, mountain climbing, biking and more. “It’s about being outdoors and meeting amazing women. We love going into the national parks, taking back roads and visiting all the small towns,” Sussman says. Living in an RV or van full-time has become an attractive option for many people, including college kids looking for inexpensive housing or retirees on limited incomes. “I think more and more we’re seeing people who value their time more than a bunch of possessions,” says Jane. “Maybe that means working less and living more frugally, so you see a rise in minimalism and van life.” For a wealth of information on vans and RVs as full-time options, as well as in-depth interviews with van lifers, visit Bob Wells’ YouTube channel CheapRVLiving.

Sandra Yeyati is a freelance writer. Reach her at SandraYeyati@gmail.com. nycnaturalawakenings.com

conscious eating

Feeding Happiness Lifting Moods with Feel-Good Foods by Marlaina Donato Whether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever. Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.” AVOIDING EXTREMES Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado. “Finding healthier substitutes that are less processed can make a huge impact.”

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Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good. “Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

30 June 2020 | New York City

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike. “With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe.

FRIENDLY FARE Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty favorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack. For easy-exotic, Marlowe says, “I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner. Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.” Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitrite-free bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.” KEEP IT SIMPLE The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

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Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says, “Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”

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Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle. “The guilt of eating poorly is more damaging than the food.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

Feel-Good Foods Serotonin boosters for better mood and digestive harmony: kiwis, bananas, pineapples, kiwis, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.

Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases: artichokes, ripe

bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes. nycnaturalawakenings.com

fit body

HOMEBODY WORKOUTS Getting Fit Without a Gym

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by Marlaina Donato

When getting to the gym is not possible, there are plenty of options to explore for at-home workouts. From finding fun ways to stay fit to getting loved ones involved, figuring out what works and committing to a few simple goals is a good start. Although it may be hard to pull ourselves up from the couch during periods of adversity, sticking to an exercise program can help boost immunity and emotional resilience. “Not feeling like exercising is common during stressful times, but try to remember how good you feel afterward and the sense of accomplishment. Remember the why,” says life coach Suzanne King, in Marlton, New Jersey.

32 June 2020 | New York City

BEGIN WITH THE BASICS Trainers agree it’s important to see working out and taking care of our health as an investment, and having a plan goes a long way. “You would never just brush off a business appointment if it was in your calendar and you knew you had to attend,” says personal trainer Chris Wong, in Oakville, Ontario. “The simple act of putting it in your schedule makes it real. Now you have a responsibility. Now you have structure.” Stephanie Mansour, host of the PBS fitness and health show Step it up with Steph, concurs: “Once I started viewing workouts as my own personal confidence-boosting time, a lightbulb went off in my head and I became addicted to this time with myself.” The Chicago-based personal trainer recommends lightening up. “Find something fun. Do something goofy like dancing around. Schedule this in and instead of ‘workout’, call it ‘pump-up time for me’.” Getting outside and hitting the trails or walking every evening after dinner is a great way to get oxygen-infused aerobic time. “Use outdoor space to your advantage,” says Wong. “I’ve taught boot camps at parks, and one game I like doing is Touch 20 Things. Run around

and touch 20 things at least 15 to 20 feet apart, but don’t touch the same thing twice. He also suggests doing sprints or bear crawls for distance exercise and step-ups on park benches or large rocks. “If a park is not available, similar things can be done in your backyard. Just have fun with it.” EXERCISING OUTSIDE THE BOX Working out with a different rule set offers an invitation to add a new twist to a usual favorite. “I personally practice martial arts every day, but that can be done in a variety of ways,” says Wong, pointing to gentle qigong, shadow boxing, breathing exercises, footwork drills and heavy bag training. He recommends exercising every day, but limiting more intense workouts to three or four times a week. Cardio exercises such as walking and bicycling are a good daily choice, while high-intensity interval training workouts can be accomplished with minimal or no equipment. There are a variety of methods with timing elements that can be used to get a good workout. For example, with the As Many Rounds As Possible regimen, three exercises are done backto-back for as many rounds as possible in a 10- to 12-minute period. Exploring free online classes on YouTube and other platforms opens up even more options, including yoga, Pilates and dance classes. Many trainers offer virtual workouts over Zoom or Skype. There are also mobile apps with workouts available for download. THE SUPPORT FACTOR Partners or family members can help each other to stay on a workout schedule. “You can set up a chart for you and your family members to put a star or checkmark once you’ve finished a workout. Turn it into a competition, and whoever has the most stars at the end of a few weeks gets to pick the workout for the whole family to do,” suggests Mansour. Partners can also make a pact to take care of the kids when it is the other’s turn to grab some fitness time. Being motivated is easier with some self-love, King reminds us: “You can begin something new by fully appreciating yourself with daily gratitude.”

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

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natural pet

Soothing Separation Helping Anxious Dogs to Cope by Julie Peterson Separation anxiety is a common canine problem, diagnosed in as many as 40 percent of dogs seen by veterinary behavioral specialists. When the dog is left alone, it may serenade the neighbors, soil the house or cause damage. Stories abound of unstuffed couches, dug-up floors, destroyed window coverings and dog injury from chewing out of a crate or trying to escape through windows. In an article on separation anxiety syndrome (SAS) in the Journal of American Veterinary Medicine, Stefanie Schwartz, DVM, cites several studies that agree on common risk factors for SAS in dogs: history of traumatic separation, inexperience with being alone, excessive greetings and prolonged departures by owners, relocation and changes in routine or family structure. Symptoms vary in scope and degree, but SAS is painful for both dog and parent. Repeatedly returning home to complaints from neighbors or considerable damage can cause owners to surrender their dogs. GET THE DIAGNOSIS If a dog is acting out, an assessment is needed to ensure that what seems like SAS isn’t caused by underlying conditions. Boredom, illness or canine cognitive dysfunction could result in actions and symptoms such as pacing or excessive salivating that mimic anxiety. If SAS is diagnosed, owners must understand that dogs aren’t exacting revenge and should never be punished for behavior exhibited when they are terrified, advise veterinarians.

34 June 2020 | New York City

NATURAL SOLUTIONS HUMAN TRICKS A 2018 study in the Journal of Veterinary Behavior suggests that petting a dog for one minute before leaving may make the dog calmer during separation. Some dogs feel safest when left in a crate covered with a blanket. The human attitude toward separation can be felt by the dog, as well, but some dogs simply need more help coping. Changing the brain might be the way to go. Calmer Canine is a device that sends targeted, pulsed, electromagnetic field (tPEMF) signals to the dog’s brain. Unlike approaches like medications, supplements and cannabidiol (CBD) that have to be administered repeatedly as needed, “the dog gets two, 15-minute treatments per day for four to six weeks,” says veterinar-

ian Judy Korman, at Assisi Animal Health, in New York City and Santa Fe, New Mexico. A 2019 pilot study of nine dogs that she conducted in cooperation with the North Carolina State University of Veterinary Medicine, which developed the device, showed that the tPEMF signals reduced anxiety and restored calm. EXERCISE “I’ve tried medication and natural supplements, and have found that what works best for all three of my dogs is plenty of exercise. Long walks, especially in new locations with new smells, are a favorite,” says Kimberly Gauthier, a blogger at Keep the Tail Wagging and Dog Mom Style, in Marysville, Washington. There is a physiological reason for engaging in walks guided by the dog’s nose. “The more the dog is able to take in scent, the more it triggers the seeking part of the brain, the more enriching life is for the dog and the more it calms them down,” says Mittsy Voiles, a behavior specialist at the Lake Mills Veterinary Clinic, in Wisconsin. FOOD AND SUPPLEMENTS Good nutrition allows dogs to be more successful citizens. “If you make the baseline fundamentals good, it gives the dog the ability to think, process its environment and have less anxiety,” says holistic veterinarian Catherine Alinovi, at Healthy Pawsibilities, in Clearwater, Florida. Processed kibble with food coloring is doggie junk food. “Kibble Quandary: A Fresh Look at Pet Food,” at NaturalAwakenings.com, suggests healthier feeding options.

How a dog is fed can also have an impact. Putting food in puzzle toys facilitates a brain exercise that improves confidence. “Dogs who spend part of their day working out puzzles are really engaging that opportunistic scavenger part of their biology,” says Voiles. Commonly, pet owners are turning to the hemp plant derivative CBD as a calming aid. For those considering nutraceuticals, herbs and supplements, a holistic veterinarian can make recommendations. ACCESSORIES Diffusing calming essential oils may relax some dogs, but a mild scent for humans could supersaturate a dog’s olfactory organ, preventing them from smelling what’s necessary. Learning how to use essential oils safely around pets is critical. But the pacifying scent of natural pheromones that mimic the comfort of nursing are hard to beat; pheromone-based products in sprays, diffusers, wipes and collars can be found in natural-health stores and pet stores. “It’s effective for dogs who need to feel safe or when adjusting to a new environment,” says Voiles. ThunderShirts, special blankets and Dog TV are tried by many, but no one option works for every dog. “When people try things and don’t get improvement, they should seek a holistic veterinarian who can help figure out what is going on,” says Alinovi.

Julie Peterson writes about wellness and the environment. Reach out at JuliePeterson2222@gmail.com.

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