Natural Awakenings Philadelphia March 2017 by Natural Awakenings Philadelphia

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Taking the Whole Body into Account

March 2017 | Philadelphia, PA Edition | NAPhilly.com natural awakenings

March 2017

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contact us Publisher Kimberly Murray Editor Martin Miron National Editors S. Alison Chabonais Linda Sechrist Calendar Sara Peterson Mary Grace Zeller Design & Production Stephen Blancett C. Michele Rose Sales & Marketing Kimberly Murray Multi-Market Advertising Pat McGroder: 704-657-3886 Franchise Sales 239-530-1377

Natural Awakenings – Philly 1515 Market St., Ste. 1200-533 Philadelphia, PA 19102 Phone: 215-902-9137 Fax: 215-402-3423 Publisher@NAPhilly.com NAPhilly.com ©2017 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

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Philadelphia, PA

feel a sense of renewed energy as the days get longer, the weather warmer and my winter blues rapidly come to an end. I’m reminded every day that spring is in the air when I wake up to the bright sun peeking through my windows while the birds sing in harmony. I guess it’s time for me to sign up for a tennis class, figure out a playlist for my anticipated walks along the trail near my home and make a last-ditch effort at convincing my son to stick with bike racing at the velodrome this spring. Survey says—not! When he did race, he did tremendously well. The biking hobby is over and all that is left are the memories of cleats, a helmet and a T-shirt with last year’s sponsors’ colorful logos pasted all over to add to the collection of many other sporting activities of the past. I guess I have to settle for attending a few biking events here and there—on my own, for sure. Kids! Anyway, the thought of it all makes me feel good. As I travel through Philly, I’m beginning to feel a similar renewed energy in the community as I observe the behaviors of kind gestures and people connecting as they go about their way. Could this be a direct result of the highly contentious political climate that we have somehow landed in, or perhaps people have come to the realization that energy spent on complaining can best be utilized making a difference together. I sometimes wonder what the world would be like if the of ebb and flow of our energy organically produced kindness throughout the universe and it all began to coalesce together for the betterment of all. If we all put forth this effort to make a difference to do good around the world, what an amazing universe this would be. Whether it’s mentoring, volunteering, networking or some form of community service, let’s make that effort to get involved. I remember that growing up in my neighborhood, we took pride in our community. We were truly such an extended family that you could borrow sugar from your next-door neighbor if needed, check on the elderly and always participate in neighborhood activities. A true village. I’m happy to see Philadelphia growing stronger together every day—guess the slogan holds true that it’s the “city of brotherly love”. Natural Awakenings is certainly proud to be a part of such cultural richness and diversity; that is why we are joining forces with organizations in the community to help make a difference. We’re so excited and look forward to seeing our readers throughout the neighborhoods this spring/summer as we make the difference with you. We had a great time and would like to thank DivaGirl Philly for inviting us to participate in their wonderful Heart Health event for women a few weeks ago. We met some wonderful and inspiring people doing great things to raise awareness of the heart health of women. This month, we are looking forward to attending the Positivity Charge Health and Wellness Day retreat taking place on March 25 in Rittenhouse Square. We’ll learn from local and national experts about “body” meditation, creating a vision board, kitchen cleansing and much more. You can learn more in this month’s issue. Email us and let us know how you’re making a difference in Philly, and maybe we’ll put the spotlight on you in a future issue. Peace!

Kimberly Murray, Publisher NAPhilly.com

natural awakenings

March 2017

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newsbriefs healthbriefs globalbriefs business spotlight ecotip wisewords consciouseating healingways fitbody healthykids inspiration naturalpet calendar resourceguide classifieds

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 215-902-9137 or email Publisher@NAPhilly.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAPhilly.com. Deadline for editorial: feature articles are due by the 5th of the month, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Email Publisher@NAPhilly.com or visit NAPhilly.com for more information. Deadline for calendar: the 10th 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 704-657-3886. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

13 DR. JOSEPH MERCOLA On Simple Steps To Well-Being by Judith Fertig

14 THUMBS-UP ON FATS Good Fat Doesn’t Make Us Fat by Judith Fertig

16 FEARLESS EATING

How to Move Past Food Sensitivities by Kathleen Barnes

20 HOLISTIC EYE CARE Taking the Whole Body into Account by Linda Sechrist

23 HELLO GYRO

Workouts Use Natural Body Patterns by Aimee Hughes

24 SILENCING

CYBERBULLIES

How to Defuse Bad Actors by April Thompson

25 REFRAMING YOUR

LIFE STORY

Create Your Own Hero’s Journey by Kim Schneiderman

26 NATURAL REMEDIES FOR ITCHY PETS

Gentle Ways to Calm Allergies by Sandra Murphy

newsbriefs 2017 PHS Philadelphia Flower Show Features Beauty from Holland

he 2017 PHS Philadelphia Flower Show, Holland: Flowering the World, will celebrate the beauty and ingenuity of Dutch culture, from vivid flower fields to innovative eco-design, from March 11 to 19 at the Pennsylvania Convention Center. Highlights include a World Market, the Garden Spa and Butterflies Live, where more than 1,000 butterflies of 20 exotic and American species interact with guests. Expert advice is found throughout the show to answer gardening questions. No other country is as well known for its floral industry as the Netherlands, which fills the world with color. The Philadelphia Flower Show, which supports the transformative greening and beautification work of the Pennsylvania Horticultural Society, will transport guests to the rainbow landscapes of tulips, hyacinths and daffodils and the cutflower and bulb markets that have shaped Dutch history. America’s premier floral and garden designers will celebrate facets of Holland’s culture throughout 10 acres of exhibition halls. Talking about the innovation of eco-domes and the Dutch Wave movement, which takes a natural and sustainable approach to landscaping, leading designers from Holland, including Nico Wissing, Bart Hoes, Bart Bresser and Carrie Preston will share their extraordinary floral and garden styles in major exhibits. For more information and tickets, visit TheFlowerShow.com.

Make your community a little GREENER…

Support our advertisers. For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net natural awakenings

March 2017

newsbriefs Become Positively Charged

he second annual Positivity Charge, a health and wellness day retreat, held March 25 at the Ethical Society of Philadelphia, focuses on three main areas: build, fuel and body, with a side of positivity. Like-minded individuals will gather to fill up their positivity charge in areas of health, wellness, food, creativity and business to cultivate healthier communities. The event kicks off at 9:50 a.m. with a group workout session led by celebrity fitness guru Tania “the machine” Baron, followed by a choice of one-hour workshops. Baron Tania is known from her work with HipHopAbs, Shakeology, Insanity, Focus T25 and CIZE!, Britney Spears and as an elite Beachbody coach. Nationally known Dr. Jen Caudle will inspire the crowd with a healthy keynote address. Workshops include a kitchen cleanse, vision board creation or meditation class with prominent Philadelphia figures CBS correspondent Anita Oh and CNN health expert, author and founder of Eat Your Way To Wellness, Tia Johnson. Lunch is provided by Sweet Green, and a healthy expo gives attendees an opportunity to shop their favorite healthy products. Location: 1906 Rittenhouse Square, Philadelphia. For tickets, visit ThePositivityCharge.com.

Krishna Das to Appear in Philadelphia

hanti Yoga and Ayurveda will be hosting Krishna Das from 7 to 10 p.m., March 18, at the Church of the Holy Trinity. Doors open at 6:30 p.m. Layering traditional kirtan with instantly accessible melodies and modern Krishna Das instrumentation, Das has been called the rock star of yoga. With a soulful voice, he has taken the call-and-response chanting out of yoga centers and into concert halls, becoming the bestselling Western chant artist of all time. Kirtan events comprise two to three hours of call-and-response chanting with musical accompaniment. No prior experience is required. His 2012 album Live Ananda was nominated for a Grammy award in the Best New Age Album category. Admission is $40 plus $2.99 fee in advance or $48 at the door. Location: 1904 Walnut St., on Rittenhouse Square, Philadelphia. Buy tickets online at Tinyurl.com/Krishna DasKirtin. For more information, visit KrishnaDas.com.

First Fridays in Old City

ld City‘s galleries, studios, shops and restaurants will open their doors from 5 to 10 p.m., March 3, and the first Friday each month, to showcase the neighborhood’s vibrant arts scene. Old City Arts Association launched First Friday in 1991 to introduce the rest of Philadelphia to the improving neighborhood and the artists and designers that were bringing it back to life. Two decades later, Old City is a nationally recognized arts destination, named in 2013 as one of the country’s top ArtPlaces by the ArtPlace Foundation. Admission is free. Free parking for metered spaces only between Callowhill and Walnut streets and between Front and 5th streets after 5 p.m.

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Brian Weiss Talks About Past-Life Experiences

resented by Hay House Publishing Company, well-known author Brian Weiss, M.D., will open unexpected doors into the astonishing realm of past-life regression April 22 at Temple University’s Lew Klein Hall, while he guides participants through the process, step by step. Those that may have been curious about past lives or would like to new tools to develop their intuition will enjoy this the workshop. In a series of large and small group past-life regression exercises, healing visualizations and right brain training, participants will be able to discover new tools for developing their intuition and psychic abilities and extraordinary details about their past; release old phobias and fears from prior lifetimes; practice revolutionary healing visualizations and meditations; harness the power of love and understanding to transform their life; and find soul mates and soul companions. Location: 1837 N. Broad St., Philadelphia. For more information, visit HayHouse. com/lectures-events/many-lives-many-masters-philadelphia-2017-event. See ad, page 5.

Celebrate Cleaner Air by Going for a Run

he 2017 Run For Clean Air, presented by Toyota Hybrids and the Clean Air Council, will take place on April 9 to celebrate Earth Day at the Philadelphia Museum of Art. The certified green event includes a 10K Run; a 5K Run along MLK Drive; a 3K Walk; a half-mile Kids’ Fun Run for ages 6 through 12; and a 250-yard dash for ages 5 and under. Located on the banks of the Schuylkill River, in Philadelphia, the races are a celebration of sustainable and healthy neighborhoods, clean air and improvements in the region’s overall environmental health. The Run for Clean Air is one of the area’s largest and longest-running charity races, with more than 2,500 registrants.

breathe

Location: 2600 Benjamin Franklin Pkwy. For registration more information, call Robert Szafranski at 215-567-4004 ext. 122 or visit CleanAir.org/runforcleanair.

Translating Traditional Recipes Using Contemporary Wisdom

ehal R. Solanki Patel, MS, Ph.D., is a scientist with an interest in vegetarian/vegan food, science and natural healing. She states, “I have been a vegetarian all my life. I am an Indian, but lived in Muscat, Oman, for most of my life. I have picked up some really interesting cooking skills from two lovely Indian housewives; my mother and grandmother; the Omani neighbors who baked date-halawa, a traditional Omani dessert, and brought us homemade khubaz, or Omani pita. My goal is to be able to recreate some of these dishes with my ‘simple science twist’ so we can generate healthy vegetarian meals together.” Scientists rely upon a peer-reviewed body of knowledge to cite and reference. “I have incorporated knowledge from these scientific sources in my cooking, from benefits of turmeric, lavender and green tea to the effect of gluten on the gut, food on diabetic patients, healing foods for cancer patients and lactose on our minds and bodies.” Location: 2301 Cherry St., 10b, Philadelphia. For more information, call 404-4055485, email Info@VegStreet.com or visit VegStreet.com. natural awakenings

March 2017

healthbriefs

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No Benefit to Cutting Fat in Cheese

nyone that has struggled to reduce their intake of low-density lipoprotein (LDL or “bad” cholesterol) may have considered avoiding saturated fat in their diets, although the latest metastudy published in the Annals of Internal Medicine now refutes this. Researchers from the University of Copenhagen, in Denmark, conducted a test to determine if consuming lowfat versus regular cheeses impacts LDL cholesterol levels. The study divided 139 people into three groups. One ate regular fat cheese, one consumed reduced-fat cheese and one didn’t eat any cheese at all for 12 weeks. Both LDL and high-density lipoprotein (HDL or “good” cholesterol) levels were tested at the beginning and end of the period. Researchers found no significant difference in the LDL levels of any of the groups and no difference between the HDL levels of the reduced-fat and regular cheese groups, suggesting that consuming low-fat versions has no measurable metabolic benefit. An increase in HDL levels among those that abstained from eating cheese altogether was noted.

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Mental Therapy is Part of an Overall Healthcare Regimen

here should be no shame or stigma in seeking professional help when we are battling depression, anxiety, low selfesteem, self-harm, addiction or other issues due to ongoing relentless stress, overlooked life events, major life events, illness, loss of life, break-up/divorce, humiliating or disappointing experience or abuse. Our past experience made us who we are today. What happened will always be a part of us, but it should not define us. Don’t remain alone with the suffering. There are counselors that understand and that can help. The job of a mental health therapist or a counselor is to provide tools that can help us cope with behavioral, mental and emotional problems. Sometimes we don’t know what to do with the “stuff” or adversities that life throws at us, and the help of a professional is necessary to help us find our strengths and take back control of our lives. We might wonder why we always make the same mistakes, date the same type of people or get ourselves into the same situations all the time. We may be tired of hearing friends or family giving us unsolicited advice. A mental health professional may be able to help us find the answers to these and many other questions. Contrary to popular belief, a mental health professional does not tell us what to do, but they may have the right questions to ask that will help us find the answers within ourselves. We go to a doctor to get a physical check-up every year and should also get a “check-up from the neck-up”. The mind is very powerful, and our mental health is as important as our physical health. Telling our friends or the bartender about our problems will not help. Seek professional help for peace of mind. Make talking to a therapist be a part of self-care. Everyone needs someone to listen to them with empathy and without judgments; a professional counselor will. Maria (Majet) Reyes is a pre-licensed professional counselor with a Master of Science degree in Community and Trauma Counseling from Philadelphia University. Her therapeutic approach is humanistic, person centered and mindfulness-based. For appointments, call 267-460-6864 or visit Therapists.PsychologyToday.com/rms/292800.

Natural Way to Ease Eyestrain and Impaired Vision

ension, if left unchecked, can cause eyestrain, blurry vision, mental fatigue, lack of circulation and elevated stress levels. One of the simplest natural and holistic ways to quickly relax the eyes and decrease eyestrain is the gentle practice of palming. A 2013 study by the Department of Health Rehabilitation Sciences through the College of Applied Medical Sciences at King Saud University, in Saudi Arabia, found that palming for six weeks contributed to a significant improvement in visual acuity for patients with myopia (nearsightedness). To palm, sit comfortably with elbows resting on a table or desk. Rub both hands together briskly to create some heat through friction. Then, cup the palms and gently rest them over closed eyes with the fingers of one hand resting over the fingers of the other hand on the forehead. The center of each palm should be directly over the center of each eye. The hands are cupped so that there is no pressure on the eyes. Take a few deep breaths, relax the shoulders and imagine the darkest shade of black possible. The darkness soothes the optic nerves and the warmth relaxes the muscles of the eyes to encourage increased blood circulation and lymph flow. Begin to focus the mind on a pleasant, happy memory, like a beautiful place or joyful experience. Involve all five senses in this imagining to enhance and deepen the visualization. This process of mental relaxation replaces mental strain and enables the eyes to also relax. The more time spent palming the better; we cannot palm for too long. Itâ&#x20AC;&#x2122;s okay to do it upon waking and right before going to sleep. Take frequent palming breaks throughout the day to prevent the accumulation of visual strain and maintain relaxed eyes and a focused mind. Nathan Oxenfeld is a certified Bates Method teacher who offers individual coaching, group courses and online holistic vision programs for improving eyesight. For more information, call 910-859-1232 or visit IntegralEyesight.com. See ad, page 7.

natural awakenings

March 2017

globalbriefs

productbrief

News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all. Oregano Oil Proves a Safe Antibiotic for Poultry In many large commercial chicken farms, the animals are fed antibiotics to keep them healthy and fight off infections. But due to consumer demand, McDonald’s has eliminated antibiotics used in human medicine from its entire restaurant chicken supply. Meanwhile, a farm in Pennsylvania owned by Scott Sechler is among the first to rely solely on a mix of oregano oil and cinnamon in the treatment and care of its chickens. In addition to being completely natural, oregano oil supplies the chickens with health advantages, producing a much higher quality of natural chicken in a far more humane method than that attained using antibiotics. Like antibiotics, the oil assists the chickens in battling any infections, reducing the number of birds lost to disease. Bob Ruth, president of another Pennsylvania farming business, has been testing oregano on his pigs for six months to see if it can outperform prescription antibiotics. Related problems arise when animals live in dirty conditions, making them more susceptible to infections and viruses, which can also be triggered by insufficient cleansing of slaughterhouses that must be hosed down and completely sanitized after each act of butchery. He thinks that drugs should not be a requirement if the farmers keep things tidy.

Bag Ban

California Outlaws Single-Use Plastic Bags California’s ongoing ban on single-use plastic carryout bags, approved by 52 percent of voters, is setting a notable precedent for other states. A coalition of environmental groups, grocers and others are collaborating, and Mark Murray, of Californians Against Waste, welcomes elimination of the 25 million plastic bags that pollute California every day, threatening wildlife. In 2007, San Francisco first banned plastic shopping bags, setting off a movement that led nearly half the state, including its biggest cities, to do the same. Although the legislature passed a statewide ban on plastic bags two years ago, paper bags are still for sale at grocery stores and other outlets for a nominal fee.

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Make the Switch from Artificial to Natural Deodorants

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Botanical Breakthrough

ustic Maka, a family-owned personal care company dedicated to working toward helping customers reclaim their well-being, has introduced a new, three-step Detox Underarm Care System to accelerate the detoxification process during the transition from conventional antiperspirants to natural deodorants or recovering from the effects of a lifestyle-changing event. The four products: Cleanse Activated Charcoal Soap, Cleanse Activated Charcoal Konjac Sponge, Exfoliate Purifying Clay and Balance Antioxidant Serum, are designed to work in synergy to leave the delicate underarm skin feeling cleansed, balanced and nourished. Pachy Natural Deodorant is available in a choice of scent. All items are sold separately and are vegan, cruelty-free, gluten- and GMO-free. All products come in a travel-size version. Kasia Rothe, co-founder of Rustic Maka, realized there is a need for more comprehensive care of the underarms that goes beyond the basics of odor and wetness protection. “The sensitive skin in the underarm area sometimes gets neglected and is not properly cared for,” she says. “Our Detox ingredients are hand-selected for their highest nutrient content and purifying properties for the maximum skin benefit and rejuvenation.” For more information, visit RusticMaka.com. See ad, page 6.

APR

businessspotlight Life on the Eastern Seaboard’s Longest Coastal Preserve

by Robin Fillmore

lthough it is only hours from Philadelphia, a hidden gem lies off the Eastern Shore of Virginia amid the barrier islands which protect seaside tidal creeks, bays, marshes and the mainland, providing habitat for abounding nature, including migratory songbirds, raptors, shorebirds, shellfish and finfish. Virginia’s Eastern Shore is becoming the place not only to discover on vacation, but also to find a dream retreat or retirement home. On one side of the peninsula lies the Chesapeake Bay, the largest estuary in the U.S. With more than 150 rivers and creeks flowing into the bay, it provides sandy tidal areas suitable for boat docks and marinas, as well as beautiful beaches. On the other side lie the barrier islands and the Atlantic Ocean, knit together with bays, inlets and salt marshes. Except for a few “grandfathered” properties, the barrier islands are uninhabited; however, they can be easily enjoyed by kayak or boat. There are many free public boat launches available for easy access to the islands or deep sea fishing in the Atlantic Ocean. Fourteen of the barrier islands make up the Virginia Coastal Reserve, which has earned the distinction of a United Nations Man and Biosphere Reserve. Since the 1970s, nonprofit, federal and state conservation partners including The Nature Conservancy, the U.S. Fish and Wildlife Service, the National Park Service and the Commonwealth of Virginia have invested more than $100 million to protect and restore 133,000 acres of coastal and mainland habitats, including barrier islands, marshes and upland forests, which has led to the reintroduction of a species of bay scallops to the coastal bays that had not been seen there for more than 80 years, due to habitat loss. The bounty and beauty of the East-

ern Shore are important economic drivers for the entire region, with agriculture, including aquaculture, research and tourism as the industries that provide this growth. With its clean water in tidal creeks and bays, the area is home to the country’s largest oyster and clam cultivation. The rural coastal landscape provides an ideal location for one of NASA’s premier rocket launch facilities. Additionally, the Eastern Shore hosts one of the National Science Foundation’s prestigious Long-Term Ecological Research program sites operated by the University of Virginia, which has transformed the region into a center for world-class coastal science research. With such bounty and beauty to offer, as well as the relaxed lifestyle in the area, the Eastern Shore of Virginia is noted in many retirement guides as one of the best places in the country to live or retire. It is possible to fish, hunt, bird-watch, kayak, golf or simply enjoy the beach. For those looking for indoor activities, there is excellent shopping and antique hunting, as well as cultural and community events. Recently popping up throughout the area are kayak trips with stops at local wineries and oyster tastings. Plus, the weather is good all year, which keeps energy costs low. Most of the homes are on large, three-to-five acre tracts, and zoning is for single-family homes. These protections come from the commitment to environmental conservation, but the benefit for the homeowner is a spacious lot with marvelous views, and in many cases, waterfront or beachfront access. For more information, visit Kirkwood OnTheShore.com. See ad, page 3. Robin Fillmore is the publisher of Natural Awakenings magazine in Washington, D.C.

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Eco-Joe

Making a Cuppa More Planet-Friendly A Gallup poll last year reported that 64 percent of U.S. adult coffee lovers consume one or more cups daily and the average number of cups quaffed each day is 2.7. We can express our affection for both java and the Earth by following these eco-tips.  Forego the convenience of single-cup, plastic pod makers like Keurig. As Mother Jones magazine recently reported, only 5 percent of current pods are made with recyclable plastic, and even those, having hardto-remove aluminum tops, pose recycling challenges. Keurig plans to make all of its pods recyclable by 2020.  Many other simpler coffee-making devices maximize energy use by facilitating more servings and reducing waste. Treehugger.com recommends the Moka Pot, a pressure-driven aluminum stovetop brewer; the Chemex Coffeemaker, a funnel-shaped glass unit with a wooden collar; the Canadian wood product Aeropress; an old-fashioned vacuum pot with two glass chambers connected by a thin neck; and a traditional non-electric stovetop percolator. Some coffee farms exploit their workers, paying subsistence wages, damage rainforests and use unsustainable farming practices. Jake Carney, co-founder of TheAlternativeDaily.com, founded Lucy’s Bru, an organic wholebean coffee that’s exclusively shade-grown under fair trade conditions, sustainably farmed and free of harsh fertilizers and pesticides. Reuse steel and aluminum coffee cans. ChasingGreen. org details how they can make effective dehumidifiers for damp basements when filled with salt; soak paint brushes in thinner solutions; store items in a garage or work space; and serve as a spot lawn or garden seeder after punching holes in the bottom. The website also lists ways that coffee grounds can be used as a beauty, cleaning, deodorizer and dying agent. Use better filters at home. Instead of paper, singleuse filters, INeedCoffee.com suggests reusable or unbleached, biodegradable alternatives such as the Medelco cone permanent filter and a French press.  For to-go drinkers, many coffee shops and restaurants will pour fresh brew into mugs that patrons bring in. Keeping a clean spoon in the car can save on plastic stirrers.

We cannot solve our problems with the same thinking we used when we created them. ~Albert Einstein

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It’s easy to

wisewords

Of course, you will want to replace a high net carb intake, or total carbs minus fiber, with healthy fats such as those in avocados, coconut oil, seeds and nuts. Avoid industrially processed omega-6 vegetable oils like corn, soy and canola.

Dr. Joseph Mercola on

SIMPLE STEPS TO WELL-BEING

Because an indoor, climatecontrolled, sedentary lifestyle may lead to slowly developing chronic disease, what changes do you suggest we make?

by Judith Fertig

octor of Osteopathic Medicine Joseph Mercola has practiced as a boardcertified family physician for more than 30 years. His educational website, Mercola.com, has been the most visited natural health site for the past 12 years, with 12 million unique visitors each month. His three New York Times bestsellers include Effortless Healing.

With today’s overload of conflicting health information—and the temptation to self-diagnose—how can we accurately assess our status in terms of optimal wellness? One of the major principles I strongly embrace is to listen to your body and adjust your lifestyle based on the feedback it’s providing you. The seven clinically proven gauges I advise you to assess now and continue to monitor every six months or so are fasting insulin level (normal is less than five micro-international units per milliliter of blood; ideal is less than three); vitamin D level (normal is 40 to 60 nanograms per milliliter); waist-to-hip ratio (ideal for men, 0.8; for women, 0.7); body fat percentage (fitness level for women is 21 to 24 percent; for men, 14 to 17 percent); HDL to total cholesterol ratio (ideally 24 to 30 percent or higher); blood pressure (ideal numbers are 120 over 80 systolic/diastolic without medication); and uric acid level (ideal is three to five milligrams per deciliter).

It is important to get these levels checked, because it is impossible to know without testing.

In your opinion, what is the greatest health risk Americans face today and what can we do about it right now? I’m convinced that for the typical American, the most important health step to take is to stop drinking soda, sports drinks, fruit juices or artificially flavored and sweetened waters and replace them with pure water. Most people are now aware that sodas are laced with processed sugars like high-fructose corn syrup and artificial sweeteners, but many don’t know that their favorite sport and vitamin drinks contain these sweeteners plus a host of frightening extras, including toxic chemicals like chlorine, fluoride, phthalates, BPA [bisphenol A] and disinfection byproducts.

What can we do better to maintain optimal health?

What role do carbohydrates play? Carbs are a far dirtier fuel than fat and generate far more reactive oxygen species than fat. Some 70 years of following low-fat diet recommendations has resulted in the vast majority of dieters losing the ability to burn fat as their primary fuel. One of the most powerful strategies to regain this ability is to start a practice of regular intermittent fasting, restricting your eating window to six to 14 hours a day and fast the rest of the day.

Spending time outside with bare feet in contact with the ground even for short periods can yield significant benefits. It’s even better to do it with the sun shining on your bare skin. The Earth is an abundant source of free electrons, and when the sun shines on your skin a vital biological circuit forms that helps transfer energy to water throughout the body, which serves as a cellular battery. Albert Einstein won a Nobel Prize for describing this process, called the photoelectric effect. Reducing the length of time sitting each day and regularly moving is even more important for most of us than getting regular exercise. A good rule of thumb is to stand up every 15 minutes or so.

Two-thirds of Americans are overweight. The problems with carrying excess weight are more than aesthetic. At the root of obesity is mitochondrial metabolic dysfunction. Metabolic disorders go hand-in-hand with many of the chronic diseases plaguing Americans in record numbers—including diabetes, heart disease, high blood pressure, dementia and cancer—according to numerous studies such as research by the Centers for Disease Control and the Center for the Study of Chronic Metabolic and Rare Diseases, at George Mason University. The most potent strategy to address such metabolic dysfunction is to make a strong commitment to reaching and maintaining a personally healthy level of body fat. Judith Fertig writes food health articles and cookbooks from Overland Park, KS (JudithFertig.com).

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March 2017

Thumbs-Up on Fats Good Fat Doesn’t Make Us Fat by Judith Fertig

n an era of too much information, the role of fats in our diet has been a victim of not enough information. Today’s turnaround in nutritional thinking acknowledges natural fats as being vital to heart health and weight loss.

Heart Health Benefit

A recent metastudy in the Annals of Internal Medicine, a journal of the American College of Physicians, concluded that saturated fat does not appear to increase heart disease risk, overturning almost 60 years of accepted medical thought. The researchers analyzed data from 76 studies involving more than 600,000 people and found that those that ate the most saturated, or “bad”, fat did not show a higher risk of cardiovascular disease compared with those that ate the least. Note that processed trans fats remain a villain, still deemed a risk to heart health per the metastudy. The misleading information began in the 1950s, when Physiologist Ancel Keys, Ph.D., discovered a correlation between diets high in saturated fats and higher cholesterol levels. Soon, the lowfat diet was born. In 2000, further research introduced the concepts of good and bad fats. More 14

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recent analysis confirmed this finding with the refinement that saturated fats increase both types of cholesterol. However, the latest research from the journal BMJ shows that saturated fat does not increase the number of LDL, or “bad”, particles, a predictor of cardiovascular disease. Instead, it makes existing LDL particles larger, a fairly benign situation in regard to such disease.

Weight Loss Benefit

Fat doesn’t even make you fat, claims Mark Hyman, a well-known medical doctor in Lenox, Massachusetts, and author of Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health. “The theory that all calories have the same impact on your weight and metabolism remains one of the most persistent nutrition myths,” says this practitioner of functional medicine who points out that we’ve been sidetracked by wrong thinking. “Eating fat can make you lean. Healthy cell walls made from highquality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also in-

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crease fat burning, diminish hunger and reduce fat storage,” he notes. Whole30, a 30-day diet revolving around clean eating, also emphasizes healthy fats. Devised in 2009 by Dallas Hartwig, a functional medicine practitioner and certified sports nutritionist, and Melissa Hartwig, a certified sports nutritionist, the program aims to reduce inflammation, detoxify the body and reset metabolism. The Salt Lake City, Utah, authors of the New York Times bestselling The Whole30 recommend healthy fats to keep us full and rev up metabolism. Recommended healthy fats include coconut milk and oil, avocados, olive oil, organic ghee (clarified butter) and raw nuts. Josh Axe, a natural medicine practitioner and clinical nutritionist in Nashville, Tennessee, recommends the healthy fats contained in avocados, organic butter and ghee from grass-fed cows and goats, coconut oil, extra virgin olive oil, and other foods high in omega-3 fatty acids such as salmon, sardines, walnuts, chia seeds and flax seeds. “Butter’s experiencing a comeback as a healthy fat as its benefits become more widely known,” says Axe. “The omega-6 and omega-3 fatty acids in butter help the brain function properly and improve skin health.” Ghee, an ancient Indian version of butter, is lactose- and casein-free, while being loaded with fat-soluble vitamins A, D and E, says Axe. These vitamins are best absorbed by the body when they’re in a fat substance and then stored in the gastrointestinal tract, keeping metabolism and digestion on track, he notes. Ghee’s high level of vitamin K2, best known as a natural blood coagulator, “also helps strengthen bones, while the fatty acids found in it improve digestion and reduce inflammation.”

Healthy Levels of Fat

“If you’re active, about 40 percent of your calories should come from carbohydrates, another 30 percent from protein and the other 30 percent from fat in general,” says Axe, adding that this has the added benefit of helping prevent arteriosclerosis. “Some people may consume a greater percentage of healthy fats if the goal is to become a fat burner.” “There is no one-size-fits-all approach to weight loss and health,” Hyman reminds us. “Low-carb, higher-

fat diets work for most people, but for some, they may not be optimal in the long term.” Judith Fertig writes food health articles and cookbooks from Overland Park, KS (JudithFertig.com).

Prime Sources of Healthy Fats Functional medicine physician Mark Hyman suggests that we include four to five servings of fat in our diets every day. “In the last five years, the scientific evidence has been mounting that high-fat diets outperform low-fat diets for weight loss and for revising every single indication of heart disease risk, including abnormal cholesterol, diabetes, hypertension and inflammation,” he says. Each amount listed indicates a serving size. Nuts (a handful of walnuts, almonds, macadamia nuts or cashews) Seeds (a handful of pumpkin, sunflower of flaxseed) Most plant-based liquid oils (one tablespoon of olive, safflower, sesame, avocado, macadamia, grape seed or walnut oil) Fatty fish (4 ounces of salmon, herring, mackerel, sardines, tuna or trout) Avocado (one-half to one avocado) Extra virgin coconut oil (one tablespoon) Organic coconut milk (one-quarter cup) Olives (one-quarter cup) Grass-fed animal butter, clarified butter or ghee (one tablespoon) Aim to eat fats that remain liquid (not solid) at room temperature; it’s a sure sign of heart-healthy, unsaturated fats. Source: Adapted from Eat Fat, Get Thin, by Mark Hyman, M.D. natural awakenings

March 2017

Fortunately, food allergies that trigger such a dramatic, fast, immune response are fairly rare, particularly in adults.

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Some More Common Issues

“Most of what we’re seeing today is an uptick in food sensitivities and intolerances, terms that are often used interchangeably to describe foods that are not digested well and can challenge the immune system,” says Solana Beach, California, nutrition and fitness expert JJ Virgin, author of The Virgin Diet. Newark, Delaware, medical doctor and allergist Junfang Jiao, Ph.D., attests to increased levels of testing for food allergies and sensitivities in recent years. “I can’t say there are more allergies or sensitivities, but more doctors are aware of the wide-ranging symptoms and more people are getting referred for testing,” he reports. Many experts agree on at least one underlying cause behind the trend—a widely studied condition called leaky

FEARLESS EATING How to Move Past Food Sensitivities by Kathleen Barnes

omplaints of digestive upsets, brain fog, headaches, relentless food cravings and unrelieved stress appear to be at epidemic levels these days. “These symptoms may be part of newfound awareness of the wideranging and seemingly unrelated health problems caused by food sensitivities and intolerances, which are different from food allergies,” explains microbiologist Kiran Krishnan, from Chicago.

Food Allergies

Food allergies seem to be plaguing America’s children now more than in the past. We know that peanut butter and jelly sandwiches, once standard lunchbox fare, have become a no-no. They’re often outlawed by schools to protect the students that experience extreme peanut allergies. 16

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The symptoms of food allergies in adults and children, often including hives, rashes and itching, can range from being annoying to life threatening. For extremely sensitive people, the tiniest fragment of a peanut or a bee sting, exposure to latex gloves or certain medications like penicillin can cause such a sudden strong allergic reaction that it results in anaphylaxis, which makes breathing passages swell shut. If untreated, such extreme allergies can even prove fatal, which is why people with severe allergies carry the antidote epinephrine (adrenaline) with them. Food allergies are diagnosed by blood and/or skin testing under the supervision of a medical professional, usually a doctor of medicine, osteopathy or naturopathy. Effective treatment, which must be customized to the individual, typically entails avoidance of allergy triggers.

gut, characterized by intestinal permeability. Microscopic pinholes in an unhealthy small intestine can allow undigested nutrients to pass through intestinal walls, triggering mild immune responses, inflammation and, potentially, the onset of some diseases. Theories of what causes leaky gut are diverse and sometimes contradictory but experts recommend consulting a medical professional if one suffers from food sensitivities. Each individual is unique, so there is no “blanket solution” for everyone. Dysbiosis: Leaky gut is often caused by an imbalance in “good” and “bad” intestinal bacteria, sometimes called dysbiosis, says Krishnan. It can be brought on by the use of antibiotics, antibiotic residues in meats and dairy products or a diet high in sugar and processed foods. Most interesting, he believes, is the discovery that glyphosate, the active ingredient in Monsanto’s weed killer

Roundup used on genetically modified (GMO) corn and soy crops, contributes to dysbiosis, as verified by Massachusetts Institute of Technology scientists in a study published in Interdisciplinary Toxicology. They concluded with a plea to world governments to reconsider policies regarding the safety of glyphosate residues in foods. GMOs: While this issue has been less widely analyzed, a 1996 study published in the Journal of Applied Microbiology found that the Bacillus thuringiensis toxin added to Monsanto’s GMO corn crops to kill pests is not destroyed during human digestion. Danish researchers at the Royal Veterinary and Agricultural University suggested it may damage cells of the intestinal lining. Gluten: “Gluten causes leaky gut,” says Port Jefferson, New York, naturopathic doctor Doni Wilson, author of The Stress Remedy, voicing one side of the controversy based on her review of scientific literature. She’s concluded, “Whether you are sensitive to it or not, gluten increases the production of zonulin, which can result in damage to intestinal walls and cause the cells on the outside of the intestines to set off an immune response to anything that passes through. In this condition, what we’re eating—cheese, milk, eggs, corn, soy—is leaking through the gut lining, triggering an immune response and potentially creating multiple food sensitivities.” Wilson also notes that in her clinical experience, only about half of her patients with gluten sensitivities complain of digestive issues. “I’ve found that gluten causes the immune cells on the outside of the small intestine to affect the nervous system, causing headaches, anxiety, depression and insomnia,” she says. Her findings are backed by research from the Massachusetts General Hospital Center for Celiac Research and Italy’s University of Catania. The same researchers confirm that non-celiac gluten sensitivity or intolerance can also foster depression; a University of Cincinnati study published in the journal Headache links gluten and headaches. Other proteins in wheat can be problematic, advises Fiona McCulloch, a Toronto doctor of naturopathy, citing a study presented at the annual European Gastroenterology Conference, in Vienna,

As a gluten tolerance test, substitute an amount of non-gluten carbohydrates for the same amount of gluten-containing products. For example, instead of two pieces of bread, substitute three-quarters of a cup of brown rice—a rough equivalent in carbohydrate content. A positive difference in hunger, cravings and energy levels when gluten is eliminated indicates a condition of gluten intolerance. ~Fiona McCulloch last October. The report showed that a family of proteins called amylase trypsin inhibitors can lead to the development of inflammation in tissues beyond the gut, including the lymph nodes, kidneys, spleen and brain. Glyphosate residues can be a factor in gluten intolerance. Although wheat crops produced in the U.S. are not yet genetically modified, many non-organic wheat crops are sprayed with glyphosate to promote rapid drying, according to the Environmental Working Group. Inadequate digestive enzymes: Lactose intolerance is the most common result of missing digestive enzymes like lactase, according to the Mayo Clinic, in Rochester, Minnesota. Avoiding milk products may relieve digestive distress for some.

Eliminate Items, Then Challenge

Most experts believe the easiest way to deal with food sensitivities is to stop eating the food in question. The so-called “elimination and challenge” diet, which has been in use for decades, is effective, free and addresses the foods responsible for common food intolerances, says Virgin.

Simply avoid the food of concern completely for at least three weeks, then eat a small amount of it and catalog the results. For some people, it may only take a couple of hours for symptoms to return after eating a piece of bread, cup of milk, an egg or bit of tofu. Virgin’s seven-food challenge is a bit more rigorous, but improves feelings of general well-being so readily that many people don’t even want to bring back the eliminated foods because they feel so much better, she says. Her threeweek diet completely eliminates the most common food sensitivity triggers: gluten-containing foods (largely wheat), dairy, eggs, soy, corn, peanuts, sugar and artificial sweeteners. “When I say eliminate these foods 100 percent, I mean it,” cautions Virgin. “You need to give your immune system at least that much time to cool off.” She adds, “You can do anything such as this for just three weeks.” Virgin also recommends the elimination diet for weight loss because it helps overcome food cravings triggered by the immune system response and leptin resistance, leveraging the hormone that turns off the body’s hunger signals, a finding confirmed by independent studies performed by Sweden’s Lund University and Italy’s University of Palermo. She’s also documented other positive effects through her own research and experience with participants in her programs, including improvements in energy, focus, joint pain, skin clarity and bloating, all in the designated short time frames.

Other Approaches

People with food sensitivities may be able to tolerate occasional indulgences in their trigger foods once they’ve healed their digestive systems, notes Krishnan. Probiotics can help, especially those encapsulated in spores so they can pass through the barrage of stomach acid and reach the small intestine where they are most needed. Krishnan’s research, to be published this spring, showed that half of otherwise healthy young people suffering from leaky gut had a dramatic reduction of symptoms by taking a spore-forming probiotic Bacillus indicus product for 30 days. After the healing period, sensitive people may be able

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to eat small amounts of certain foods with the assistance of dietary aids and supplements, adds McCulloch. Get dirty: Johns Hopkins University research has shown that kids raised in an excessively hygienic environment experience much higher rates of allergies and sensitivities. University of Wisconsin researchers found that youths growing up in households that are less than obsessively sanitary among four or five other people and dogs will strengthen and challenge their immune systems as they mature. Adults need to challenge their immune systems, too, says Krishnan. Eat organic and fermented foods: A widely varied diet helps spread out the immune system challenges of trigger foods. Organic foods don’t contain glyphosate and other potentially harmful chemicals; fermented foods contain digestive enzymes. Eat prebiotics: Raw onions, garlic, leeks and asparagus are prebiotics. They help feed probiotic bacteria and improve gut health. Block sensitivity triggers: Many people with lactose intolerance are able to consume dairy products if they use lactase, the enzyme that helps digest lactose. Similarly, some people with gluten intolerance find they can eat moderate amounts of wheat products with protein supplements like lectin, carb blockers and digestive enzymes that help break down the gluten molecules, according to Virgin. Supplements that might help: Glucomannan (konjac or elephant yam fiber) contributes to a feeling of fullness and stabilizes blood sugar, says McCulloch. She also recommends the amino acid L-glutamine and digestive enzymes to assist in gut healing. Kathleen Barnes is the author of numerous natural health books. Connect at KathleenBarnes.com. 18

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Food Intolerances Self-Questionnaire by JJ Virgin Answer each question with never (0), seldom (1), sometimes (2) or often (3). 1. I need a cup of coffee or another caffeinated pick-me-up to jumpstart the middle of my morning or afternoon. _____ 2. I crave baked goods, pasta and other high-sugar impact foods. _____ 3. I have difficulty falling asleep or I awake during the night feeling anxious and struggle to get back to sleep. _____ 4. My bowel movements occur infrequently (less than one a day), which can sometimes be painful and involve straining. _____ 5. My mood can change swiftly and I take out my crankiness and irritation on coworkers and family members. _____ 6. I want to lay my head down on my desk mid-morning or afternoon because I have little motivation to remain productive. _____ 7. During meetings or conversations I zone out and struggle to concentrate for long periods of time on my work. _____ 8. After eating a big meal, I’m hungry and craving more of what I ate several hours later. _____ 9. Doing routine and important tasks takes all the energy and initiative I have. _____ 10. Even as an adult, I struggle with acne, rashes or blotchy skin, even though I use expensive skin cream. _____ 11. I head to the bathroom or step outside after a meal because of gassiness, bloating or other uncomfortable gut issues. _____ 12. The smell of a scented candle, perfume and detergent bothers me. _____ 13. Walking or moving around can create cramping, achiness or joint pain. _____ 14. I develop headaches that prevent me from enjoying the moment and leave me scrambling for a pain reliever. _____ 15. Even though I don’t have other cold/flu symptoms, I suffer from a scratchy throat or sinus trouble. _____ 6. I eat all the right foods in moderation, exercise religiously, and yet struggle 1 intensely to lose every pound. _____ Total Score: ______

What Scores Mean

18 or above – You most likely struggle with food intolerances that create many unpleasant symptoms and stall fat loss. By removing the seven target foods for just three weeks, you’ll see these symptoms disappear and the scales will start moving again. 10 to 17 – You display some of the symptoms that food intolerances can trigger. You would greatly benefit from eliminating target foods to lose symptoms and those last few pounds. Below 10 – While you suffer few of the symptoms brought about by food intolerances, you could still benefit from the same regimen. Even the healthiest person can take their game up a notch and ditch those last few stubborn pounds. Source: The Virgin Diet, by JJ Virgin

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Holistic Eye Care Taking the Whole Body into Account by Linda Sechrist

he “old wives’ tale” about eating carrots for healthy vision wasn’t wrong, but fell far short of a holistic approach to eye health. Today’s holistically trained healthcare providers and ophthalmologists believe that properly maintaining the marvelous phenomenon of eyesight requires taking into consideration genetics, diet, toxin exposures, life environments and our belief systems. “The body does not work as a series of parts in isolation, but as a dynamically integrated living system,” says Marc Grossman, a doctor of optometry, licensed acupuncture physician and co-founder of Natural Eye Health, in New Paltz, New York. “The reductionist method of referring each symptom to the domain of a particular specialist, isolated from the whole person, is slowly being replaced with a complementary view of health care that may include acupuncture and other forms of Traditional Chinese Medicine. We are beginning to look at each person as an integrated being.” Progressive health providers now consider dietary preferences, general exercise regimens, environmental factors and physical, emotional and mental issues, as well as an individual’s particular symptoms, in determining treatment strategies. “To improve vision, the condition of the whole person needs to be addressed,” says Grossman, whose books include Natural Eye Care: Your Guide to Healthy Vision. Board-Certified Ophthalmologist and Homeopathic Doctor Edward Kondrot’s practice at Healing The Eye &

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Wellness Center, which he founded in Zephyrhills, Florida, embraces traditional and alternative therapies. He uses microcurrent, ozone therapy and U.S. Food and Drug Administration-approved stem cells from a newborn’s umbilical cord in treating serious eye disease. Kondrot, the author of 10 Essentials to Save Your Sight, systemically understands the eyes as windows to overall health. For instance, his perspective is founded on the fact that a balanced diet is one of the best preventive measures for maintaining eye health. Systemic disorders such as high blood pressure, diabetes, stress-related effects and nutritional deficiencies are easily determined under the scrutiny of his holistic biomicroscope. According to science published in the Journal of Manipulative and Physiological Therapeutics, chiropractic spinal manipulation may also contribute to normal vision; in one case study, 20 treatment sessions helped an individual recover the function of optic nerves and normal vision. It’s generally accepted that chiropractic adjustment realigning the spinal column allows the nervous system to function properly, reduces tension and frees up the body to better transport blood to locations such as the eyes. Additionally, the second vertebra below the skull contains nerves that affect the eyes, optic nerves, auditory nerves and sinuses. Common eye conditions generally develop so slowly that they may not present noticeable symptoms until deterioration has become severe. “Many factors can affect our eyesight, including

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healingways

other health problems. Having a family member with eye disease may mean you’re genetically prone to having that condition as well, but living a healthy lifestyle may prevent the gene from being activated,” advises Kondrot. Viewing the condition of the eyes as a reflection of whole body health means that lifestyle and diet choices play major roles. The Vision Diet and supplement program recommended in Grossman’s Natural Eye Care has been shown to reduce the intraocular pressure in the eyes of study participants by five to seven millimeters, which generally equates to 10 to 15 percent. In general, a diet high in beta-carotene, vitamins C and E, and sulfur-bearing amino acids can be helpful. Foods containing such nutrients include garlic, onions, beans, spinach, celery, turnips, yellow and orange vegetables, green leafy vegetables, seaweed, apples, oranges and tomatoes. Other dietary and lifestyle options recommended by Grossman are daily drinking one pint of juice made from mostly green vegetables and drinking eight to 10 glasses of purified water to keep eyes hydrated. Managing stress and doing palming and other eye exercises, such as those found at Tinyurl.com/ ComputerEyeStrainExercises, as well as daily aerobic exercise for at least 20 minutes, are also beneficial. Additionally, Kondrot’s use of multimodal protocols such as hyperbaric oxygen therapy, homeopathy, and detoxification can be applied to reverse visual loss. Kondrot advises that avoiding foods that trigger allergic reactions is important. “A study of 113 patients with chronic simple glaucoma showed an immediate increase in pressure in the fluid inside the eye when they were exposed to foods to which they were allergic. Take up meditation, yoga, tai chi or any other practice that helps you manage stress and relax,” he advises. “Some consider glaucoma a stress-related condition.” The best strategy for healthy eyes is to have regular eye examinations. Early detection and prompt treatment can prevent significant vision loss. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com.

Preventing and Treating Common Eye Disorders Holistically by Kelly A. Montgomery

he eyes are windows to the soul and also mirrors to many overall health issues. Common eye disorders are preventable and treatable through holistic methods. Dry Eyes: “Dry eye is the most widespread eye problem in the U.S.,” says Robert Abel, Jr., M.D., an ophthalmologist and founder of Delaware Ophthalmology Consultants. “This occurs when the lacrimal glands do not produce enough watery tears and the meibomina glands do not produce enough oil. Too much water evaporates from the eye’s surface, causing redness, pain, stinging or burning.” This imbalance of watery tears and oily tears is not only preventable, but also correctable through proper nutrition. Eliminate artificial sweeteners and trans fats, says Abel, author of The Eye Care Revolution. Artificial sweeteners like aspartame weaken nerve cells, including those in the brain and eye. “Trans fats displace essential fatty acids (EFAs) in the body, which are important not only for eye protection, but also to maintain overall health in the body. EFA deficiency decreases visual acuity,” adds Abel. EFAs are found in foods like eggs (preferably from free-range chickens), flaxseeds, cold-water fish (cod, halibut, tuna, sardines), walnuts, walnut

oil, and dark leafy green vegetables. “Stay hydrated,” advises Alan Tillotson, RH, LaC, Ph.D., founder and director of Chrysalis Natural Medicine Clinic, in Delaware. He also stresses the importance of consuming omega-3 EFAs, especially fish oils, because they help to slow tear evaporation. According to Tillotson, author of The One Earth Herbal Sourcebook, the extract of the South American maqui berry boosts tear fluid secretion and supports the tear film. In a 2014 study in Panminerva Medica, Japanese researchers showed that patients that took 60 mg of extract a day saw a significant increase in tear fluid volume. Tillotson integrates Traditional Chinese Medicine (TCM), ayurveda and Western medicine to treat his patients. In TCM, rehmannia root is a base herb used to treat yin deficiency, in which dry eye is a basic symptom. Yin represents the energy that is responsible for moistening and cooling bodily functions. Rehmannia root nourishes the blood, “Therefore, [it] becomes very important in diseases where adequate blood supply is essential to deliver nutrients and immune cells, such as cancer therapy, wound healing, and vision problems,” explains Tillotson.

Cataracts: A cataract is a clouding of the lens. When this occurs, less light enters the eye and vision gradually diminishes. According to the World Health Organization, cataract is the leading cause of blindness in the world outside of the most developed countries. “Excessive exposure to the sun’s ultraviolet light is a risk factor, so people living in higher altitudes or are in the sunlight more, are more susceptible to them,” says Abel. In his book The Eye Care Revolution, Abel writes that it is a myth that everyone will develop cataracts as they age. “The fact is, cataracts can be prevented, stabilized and even reversed though nutrition and supplementation,” he contends. These actions include eating high-sulfur foods like raw onions and garlic that boost the body’s production of glutathione. “Glutathione is the most important antioxidant in the eye’s lens, and is deficient when cataracts form,” states Abel. Other actions include wearing sunglasses and supplementing with N-acetyl-cysteine (NAC) to boost glutathione production and blue-green algae, which contains omega-3 EFAs, beta-carotene, vitamin B12 and all the essential amino acids. Tillotson also stresses the importance of consuming vitamin C, the second-most important antioxidant in the eye’s lens, and vitamin E. Vitamin C helps prevent cataracts by guarding the lens against free radicals, serving as a natural ultraviolet filter inside the eye and recharging vitamin E, which in turn works with glutathione to help protect cell membranes. Foods rich in vitamin C are red bell peppers, citrus fruits (lemons, oranges), kiwi, broccoli, and kale. Foods rich in vitamin E are avocados, sunflower seeds, mangoes,

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almonds and Brazil nuts. Macular Degeneration: Age-related macular degeneration is the leading cause of blindness in Americans aged 60 or older, according to the National Eye Institute. Macular degeneration develops after years of damage to the macula, in the center of the retina. This disease destroys the sharp, central vision needed to see objects clearly. A person with macular degeneration may lose the ability to read, drive or see faces. According to Abel, macular degeneration is the starvation of the retina due to an insufficient amount of omega-3 EFAs in a person’s diet and poor digestion. “What’s good for the digestion is good for the macula,” he writes. A reduction in stomach acid can lead to poor digestion and an imbalance of the good and bad intestinal flora. Low stomach acid, which is common among older persons, reduces the ability to fight free-radical damage in the eye. Abel also recommends eating foods rich in lutein and zeaxanthin. These powerful antioxidants called carotenoids

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are found in leafy green vegetables like kale, mustard and collard greens, eggs and corn (preferably organic to avoid GMOs). “The sneaky guy is blue light,” says Abel, which is found in sunlight, computer screens and smartphones. “Wear sunglasses,” he advises, to block the sun’s blue and UV lights, both which cause free-radical damage. A habit such as smoking enhances these free radicals. Glaucoma: “Glaucoma is a collection of diseases that damage the optic nerve, and no longer based solely on elevated internal eye pressure,” says Abel. Common contributors are smoking, elevated eye pressure, poor circulation and aging. Glaucoma is the leading cause of blindness in AfricanAmericans and Hispanics, according to the National Eye Institute. Nutritionally, Abel recommends eliminating artificial sweeteners and eating a diet high in omega-3 EFAs, vitamins D3, which our bodies make when exposed to sunlight, and vitamin B12, available in eggs and sardines. B12 supports the fatty layers,

or myelin sheaths, which protect the nerve fibers. Abel calls glaucoma “a disease of stress, due to the imbalance between the sympathetic and parasympathetic nervous systems.” He recommends meditation or other activities to reduce stress. Tillotson agrees on practicing stress-busting activities because stress causes inflammation and, “Anything inflammatory is bad for the eyes.” Popular ayurvedic herbs used to reduce stress are ashwaghanda and tulsi (holy basil), which are popular in teas. “The goal of internal herbal therapy is to preserve visual function and maintain the health of the optic nerve,” states Tillotson. “The ideal medicine for glaucoma should improve microcirculation to the back of the eye, nourish and moisturize the intra-eye membranes, restore antioxidant status, reduce intraocular pressure, calm stress and improve fluid drainage.” Kelly A. Montgomery is a Philadelphiabased freelance writer and editor.

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Hello Gyro Workouts Use Natural Body Patterns by Aimee Hughes

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magine an exercise system that strengthens the body enough to be used in training world-class athletes, stretches more safely than any form of yoga and expands the core training concepts of Pilates into natural full-body movements like those used in everyday reaching and walking, along with jumping and swimming. This is the Gyrotonic system,” says Angela Crowley, a Gyrotonic master teacher, trainer and exercise spa owner in Coral Gables, Florida. A former gymnast and dancer, Crowley took to the Gyrotonic approach after being severely injured in an automobile accident. “Traditional physical therapy only addressed certain aspects without bringing me back to normal,” she says. “Running and yoga felt intolerable. Gyrotonic exercises became a perfect bridge. I was able to rehabilitate safely while challenging myself to return to normal expectations and now, beyond.” The system of fluid movements leverages specially designed equipment that can be customized for every individual.

photos courtesy Gyrotonic.com

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“The Gyrotonic system combines elements from many different modalities into three-dimensional, circular movements. A primary focus is on all the different motions of the spine and how to create rhythmic, flowing movement within the entire body,” says Stefani Schrimpf, Gyrotonic instructor and studio owner of Physiques, in Overland Park, Kansas. “The exercises strengthen, lengthen and stretch muscles, while stimulating connective tissues around the joints. They also improve balance, flexibility and coordination. This system allows you to push beyond specific limitations and to isolate and fine tune movement skills,” says Schrimpf. While a Gyrotonic workout has similarities to yoga and Pilates, it is also unique. According to Melissa Jutras, a Pilates instructor, weightlifting coach, personal trainer and gym/studio owner of Big Blue Strength, in Lexington, Kentucky, “Hatha yoga is a series of static postures, whereas Pilates and Gyrotonic movements focus on flow, using equipment to enhance core strength, stability, control, coordination and flexibility. The difference is that Gyrotonic exercises works on three dimensions with every circular movement, like the body naturally moves. It uses weights and a pulley system, whereas Pilates is more linear and uses spring tension.” Jutras believes the Gyrotonic system, Pilates and yoga all complement weightlifting and strength training, affording a mind-body balance. “The body then experiences low- and high-threshold exercise, low-intensity and highintensity, weight-bearing and non-weight-bearing activity,” she says. Crowley sees the Gyrotonic approach complementing virtually any activity. “The exercises help practitioners learn how to move more efficiently, easily, powerfully, gracefully and successfully in every facet of life.” The method is also offered without equipment in the form of Gyrokinesis, a flowing class done on a chair, mat and standing. This affordable option can be practiced independently at home. “My youngest client is 7, my oldest is 94,” relates Crowley. “We have clients that have become bored by repetitive exercise and enjoy the limitless variations of movements that keep both their minds and muscles alert. We have chronic pain clients that have exhausted other medical options and are improving their ability to function more optimally and enjoying their lives again.” Both Schrimpf and her husband, Juan Trujillo, teach the Gyrotonic method. “Our greatest reward is the feedback we get. Once people try it, they’re hooked,” she says. “It transforms how people think about movement and brings a sense of joy and accomplishment. They feel their joints becoming more supple and balanced, and find their bodies responding well to the natural movement patterns.” Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy and consultant for the Yandara Yoga Institute. Connect at ChezAimee@gmail.com. natural awakenings

March 2017

healthykids

educator’s website, EmbraceCivility.org, offers free materials with concrete steps for students and teachers to foster positive school environments.

Silencing Cyberbullies How to Defuse Bad Actors by April Thompson

hether it’s a damaging rumor posted on Facebook, a humiliating photo shared on Instagram or a threatening text, cyberbullying is increasing among today’s youth. A 2015 Cyberbullying Research Center study of middle school students found that 43 percent had been targeted, while 15 percent admitted to being online bullies. Meanwhile, students, parents and teachers are combating cyber-aggression with initiatives to make the phenomenon socially unacceptable in schools.

Grassroots Action

Tyler Gregory, 23, attended a small, insular high school in rural Ohio where bullying was problematic. As a senior with younger siblings approaching their high school years, he aimed to change the local culture to make bullying uncool. Gregory decided to make a movie to submit to the NO BULL Challenge, a national organization that provides students a platform to develop and disseminate materials that spark dialogue about such troubling issues. Challenges ranged from teaching himself filmmaking and persuading students to participate to mustering 24

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the courage to present the project to his school. He achieved the transformation he sought, beginning with 70 students participating in his production. “I appealed to classmates by asking, ‘How do you want to be remembered? Why not choose to be viewed positively, as leaders?’” says Gregory, who later became a spokesperson for NO BULL Challenge. To date, the challenge has received 600 submissions, garnering 23 million impressions through digital and social media, the vehicles of cyberbullies. A recent graduate of Dayton, Ohio’s Wright State University, Gregory has spoken to about 45,000 students in 27 states in school assemblies. Nancy Willard, director of Embrace Civility in the Digital Age, headquartered in Creswell, Oregon, believes that such initiatives, which shift schools from punitive approaches to making bullying incompatible with accepted social norms, are the only way to bring lasting change. “We need to cultivate a climate where being hurtful is contrary to a school’s expressed values. Most young people don’t like to see their peers being hurtful and admire those that stand up to peers and have them make amends,” says Willard. The

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Protecting the Vulnerable

Cyberbullying isn’t limited to attacks on unpopular kids that lack satisfying peer relationships. It’s seven times more likely to occur between current or former friends and romantic partners than between strangers, according to a study led by Diane Felmlee, professor of sociology at Pennsylvania State University. Felmlee’s research further found that non-heterosexual youth are four times as likely as their heterosexual peers to be cyberbullied, while popular kids are also frequently targeted. Two social dynamics seem to be at work: “One involves individuals that violate social norms, such as LGBTQ youth, and the other revolves around status struggles,” reports Felmlee. “In the latter case, bullies are vying for popularity, recognition and self-esteem. Those with higher social status may be attacked because they’re viewed as competition.” Cyberbullying’s impact can exceed face-to-face aggression, as offensive remarks can spread far and fast, and live online in perpetuity instead of fading away, observes Felmlee. Gregory adds that it can also affect students’ ability to learn when some skip school to avoid tormentors.

Helpful Responses

Most youths don’t report cyberbullying, feeling embarrassed, afraid the situation will get worse or doubtful of remedial action. “Schools need to step up their response to bullying, make it known that it won’t be tolerated, set clear policies and enforce them,” counsels Gregory. Because most bullied youths don’t speak up, parents need to communicate openly with kids and be aware of their online activities, advises Felmlee. Willard notes that it’s also important to address the bullies themselves through understanding their motivation, and then persuading them to accept responsibility and take steps to rectify harm. “This should be about reparation, not punishment.” Gregory’s high school film assures bullies that it’s never too late to make amends. While it can be hard to stand up to bullies, caring peers can easily express sup-

inspiration

Reframing Your Life Story Create Your Own Hero’s Journey by Kim Schneiderman

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port. “Bystanders have the power to change the atmosphere,” agrees Gregory. “Kindly approaching a student being picked on who may feel alone and ashamed goes further than most students realize.” Those affected by cyberbullying also can cut off their aggressors, suggests Gregory. “The ‘block’ button is powerful. Cyberbullies want to see a reaction. Blocking them from social media exchanges or texting takes away their power.” Connect with freelance writer April Thompson, of Washington, D.C., at AprilWrites.com.

Muting Meanness Here are some tips to help keep digital spaces safe and civil. Think twice before posting a photo or comment that could be taken out of context and misappropriated. Report bad behavior to an adult that can help figure out the right course of action. Don’t portray youth as victims, which can perpetuate the idea they are weak and vulnerable targets. Save cyber evidence to help officials take appropriate action. Some schools now have online reporting systems that allow students to anonymously submit screenshots from social media. Don’t retaliate. It likely will only aggravate unwanted behavior and drag everyone down to the cyberbully’s level of consciousness. Keep watch. Apps like Online Guardian for Families, CyberSynchs and YouDiligence allow parents to monitor children’s exposure on social media via keywords related to bullying. Resources: EmbraceCivility.org; Cyberbullying.org; Tinyurl.com/Bully PreventionTips; Tinyurl.com/Apps BlockBullies; StopBullying.gov/ cyberbullying.

very life unfolds as a uniquely dynamic, purposeful and potentially heroic story that is open to interpretation, especially our own. We are the star and spin doctor of this work-inprogress, with the power to tell our stories as triumphs, tragedies or something in-between. Our life story is filled with suspense: Big and little decisions affect our storyline, including the relationships we choose, our goals, how we live and the ways we nourish ourself physically, mentally, emotionally and spiritually. How we tell our story matters. We are constantly sifting through competing narratives to make sense of our world for ourself and others. Whether we consider ourself a heroic figure overcoming obstacles or a tragic victim of destiny often depends on how we choose to read the text of our life and tell our story. Creating a personal myth is a fundamental way we find meaning. We are always the protagonist, with supporting characters providing love and assistance and antagonists posing challenges that push us beyond our comfort zones. Rather than narcissism or navel-gazing, the more intimate we become with our own story, the more we realize that everyone has an equally valid and vital narrative in which they are the central character. Understanding that everyone is on their own story journey can help us establish connection and empathy. In every myth, the protagonist has a character arc; a particular way they mature and develop due to shifting tides in their life story. Similarly, each of us is on an ever-evolving journey of self-discovery with choices about how

to respond to situations, conflicts and happenstance. By reframing our lives as personal growth adventures, we can adapt to plot twists and view unexpected difficulties as opportunities for self-transformation. With gusto, we can reclaim and shape our personal narrative through choice and voice. Thinking of ourself as the main character in our story can help us shift to novel perspectives on situations we repeatedly face. Instead of staying stuck in the same old storyline, try asking: If I were a character in a novel or movie… What would I hope the hero would do when faced with these circumstances? What actions or outcomes would I prefer as the observer of this story? What might this situation be teaching the star? How might the protagonist maximize this situation, perhaps becoming a more compassionate, caring, creative or stronger person? Why would a benevolent author place this character in a particular situation? With imagination and well-directed self-inquiry, we can step out of our story, check out the landscape and determine whether to stay on our current path or go in a different direction. We can then transform obstacles into opportunities to break bad habits and improve character to become the real hero of our own living, evolving story. Kim Schneiderman is a New York City psychotherapist and author of Step Out of Your Story: Writing Exercises to Reframe and Transform Your Life. Visit StepOutOfYourStory.com.

natural awakenings

March 2017

NATURAL REMEDIES FOR ITCHY PETS

Gentle Ways to Calm Allergies

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even just nibbles the eliminated food, you have to start all over again,” says Dohmen. Whether commercially prepared or home cooked, the number of ingredients can substantially extend a test period. Each item must be completely avoided for about six weeks for an accurate assessment. Environmental allergies, which encompass everything unrelated to food, range from common grasses to inhaled pollutants. New carpets or rugs, cleaning supplies, a neighbor’s pesticides, dust and pollen are among the culprits that can cause an allergic reaction. Common symptoms are itchy ears or skin, ear infections, sneezing, runny eyes, scratching, vomiting or diarrhea. Veterinarian Judy Morgan, owner of Naturally Healthy Pets, in Clayton, New Jersey, also uses herbs in her practice to alleviate food and environmental allergy symptoms. “They can be tinctures or poultices; one herb or a blended mixture. Some are applied externally, some internally.” Giving the proper dosage for the size of the pet is vital. She particularly likes calendula for hot spots, despite its

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ather than routinely giving drugs to dogs and cats to relieve dry, itchy, skin or food allergies, consider more gentle natural alternatives. As with people, knowing what an animal is allergic to is key to finding the right remedy and preventing future outbreaks. With dogs, about 20 percent of itching and scratching can be attributed to food ingredients. Symptoms can show up as early as 5 months or as late as 12 years old, often combined with inhalant or contact allergies. Chronic ear infections are often traced to food allergies. “If a pet is suffering mightily, see your veterinarian for shots or pills for immediate relief. Then ask the vet to allergy test for the specific problem,” advises Veterinarian Laurie Dohmen, owner of Purple Moon Herbs and Studies, in Hartly, Delaware. “This isn’t something you can do yourself. I’ve seen pet owners use what worked for a friend’s dog and make their own pets sicker, despite research and good intentions. What works for one pet won’t necessarily work for another.” While food elimination testing works, it’s a long process that must be done with precision. “If your pet

Susan Schmitz/Shutterstock.com

by Sandra Murphy

odor, because it’s antifungal, antibacterial and antiviral, followed by witch hazel to dry them, and then coconut oil or aloe to soothe and soften affected skin—plus Echinacea to boost the immune system. She uses ginger or peppermint to counteract nausea. “Many people think an allergic pet should be switched to a lamb and rice diet. In some cases, that makes dry, itchy, skin worse,” she says. “That’s why it’s important to know what they are allergic to before trying out new foods or herbal remedies. Find a holistic vet to work with.” Morgan often prescribes a mixture of herbs for the best results. “I like licorice because it works like a steroid without the side effects. Probiotics help keep gut bacteria and the immune system healthy. Parsley works well for dry, itchy, skin caused by a blood deficiency, or imbalance. “Parsley brings a protein, as well as several vitamins, to the party,” notes Kimberly Gauthier, a dog nutrition blogger in Marysville, Washington. “It’s a natural anti-inflammatory and also great if your dog’s breath needs a freshness boost.” She suggests rosemary and thyme as ingredients in an antibacterial, antifungal salve; she mixes these essential oils with extra virgin coconut oil and beeswax to create paw balm. Morgan reminds us that essential oils can be harmful, even life-threatening, for cats. “If Kitty has itchy skin, lavender tea can be used as a rinse on cooperative cats,” she suggests. “For a less cooperative feline, chamomile tea as a drink or as leaves mixed into the food soothes itches.” Dohmen cautions, “Herbs and other homeopathic remedies or flower essences are medicine and should be given as a prescription by a qualified veterinarian.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@ mindspring.com. Patryk Kosmider/Shutterstock.com

naturalpet

calendarofevents

THURSDAY, MARCH 9

NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information.

WEDNESDAY, MARCH 1

FRIDAY, MARCH 10

Watercolor Sketch – 5-8pm. Take a moment to stop and sketch the roses, drawing inspiration from a large scale still life in the museum’s Great Stair Hall. Inspired by both American Watercolor in the Age of Homer and Sargent and the upcoming PHS Philadelphia Flower Show, Holland: Flowering the World, join for an evening of watercolor sketching. No reservations required; all ability levels welcome. Philadelphia Museum of Art, 2600 Benjamin Franklin Pkwy. 215-763-8100. Building Your Home Apothecary – 6-8pm. This comprehensive course will cover medicinemaking, herb gardening, human anatomy and physiology, and botany – all the tools one needs to build a home apothecary and be able to use it to improve the health and well-being of self and loved ones with homegrown plant medicine. Clinical herbalist Kelly McCarthy and Bartram’s gardener Mandy Katz will provide plenty of opportunities for hands-on learning as well as access to plants to harvest and process into salves, oils, tinctures, teas and more. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. Cravings: How I Conquered Food – 7:30pm. In Cravings, Judy Collins tells the story of her charged history with food, the countless diet plans and weight-loss gurus she encountered over the years, and the measured solution she found to her addiction. Parkway Central Library, 1901 Vine St, Philadelphia. 215-567-4341.

THURSDAY, MARCH 2 The Freedom Principle: Creative Conversation – 6:30-8pm. This large-scale group exhibition links the vibrant legacy of avant-garde jazz and experimental music of the late 1960s and its continuing influence on contemporary art and culture. Institute of Contemporary Art, 118 S 36 St, Philadelphia. 215-898-7108. Health and Wellness Workshop – 7-8pm. To promote stability and strength in our lives, we will spend some time in this workshop looking at what each of us truly needs to establish in our lives to best navigate emotional challenges. We’ll focus on moving deliberately beyond fear and reactivity into a sense of grounding calm and clarity through a variety of somatic interventions involving self-reflection, breath-awareness, mindfulness, movement and sensory perception. The Healing Arts Studio, 15 West Highland Ave, Philadelphia. 215-843-2350. Weaversway.coop.

SATURDAY, MARCH 4 Seed Starting Demo – Noon-1pm. Greensgrow farmers Deirdre and Ryan will demonstrate how to start a tray of seeds and discuss what to choose for your location, planning and planting times, what kind of soil to use and why, soil temperature and watering for success. Greensgrow Farm, 2501 E Cumberland St, Philadelphia. 215-427-2702. Knitting with Jenn – Noon. Learn how to knit as Jenn guides participants step-by-step. Materials provided, or feel free to bring your own. Fumo

A Conversation on CRISPR – 6:30-8pm. When given the tool to edit the human species on a molecular level, who has the authority to edit and how much is too much? Free admission. The Franklin Institute, 222 N 20th St, Philadelphia. 215-4481200. fi.edu/event. Yin Yoga with Reiki Healing – 6-8pm. The subtle energy of yin yoga and the healing power of reiki is a wonderful combination of therapeutic work for the benefit of your physical, mental and emotional health. The room will be warm, but not heated. Priya Hot Yoga, 1828 Callowhill St, Philadelphia. 267519-0767. Register: PriyaHotYoga.com.

SATURDAY, MARCH 11

Family Library, 2437 South Broad St, Philadelphia. 215-685-1758. Camp-in – 6:30pm. Give your group or family an unforgettable overnight adventure – a sleepover camp at the Franklin Institute science museum. Pack your sleeping bags and prepare for an evening jam-packed with live science shows, hands-on workshops, stargazing in the rooftop observatory and time to explore all eleven permanent exhibits. The Franklin Institute, 222 N 20th St, Philadelphia. 215-448-1200. Register: fi.edu/event.

MONDAY, MARCH 6

Schuylkill River Cleanup – Join United by Blue for the 2017 kickoff cleanup at Bartram’s Garden. We’ll be teaming up with Philadelphia Water and Philadelphia Parks and Recreation to tackle the trash on the banks of the Schuylkill River. United By Blue will provide all of the cleanup supplies. Pre-cleanup snacks will be available during check-in, courtesy of Cliff Bar. Wear closed toe shoes and clothes that you don’t mind getting dirty or wet. UnitedByBlue.com. Philadelphia Flower Show – Mar 11-19. Holland: Flowering the World, will showcase the extraordinary plants, creativity and talent of this region’s top horticulturists and designers along with award winning landscape and floral designers from the Netherlands. Pennsylvania Convention Center, 12th and Arch St. Register/info: 215-988-8800. TheFlowerShow.com.

Managing Menopause: A Holistic Diet – 6pm. Drawing on insights from medicine, nutrition, and Chinese medicine, this class will teach you how to use food to handle what menopause brings. Participants will come away with recipes and how-to knowledge to bring these lessons into day-to-day life. Parkway Central Library, 1901 Vine St, Philadelphia. 215-686-5322. Trump and Our Water Systems – 6:30-8pm. How can the Trump Administration change existing water rules already in place and what will happen to Obama Administration proposals? Join us for a discussion on these questions and more. WHYY, 150 6th St, Philadelphia. 215-351-1200. Whyy.org/events Uniting Against Sugar – 7-8:30pm. Meet up with others in your community seeking to give up sugar. Weavers Way Coop, 555 Carpenter Ln., Philadelphia. 215-843-2350. Weaversway.coop.

WEDNESDAY, MARCH 8 Night Skies in the Observatory – 6-9pm. Look at celestial objects in the night sky including stars, planets, and nebulae using telescopes in Bloom Observatory or at ‘Ben’s Starlight Lounge’ on the fifth floor rooftop observation deck, featuring a cash bar. Build your own experience from any combination of planetarium shows, a live presentation on astronomy or space science, hands-on astronomy activities and continuous telescopic observing all evening (weather permitting). The program is staffed with knowledgeable observers and free star maps are provided. The Franklin Institute, 222 N 20th St, Philadelphia. 215-448-1200. Register: fi.edu/event.

natural awakenings

March 2017

tery out of wine. Develop Your Wine IQ presents an easy, fun-filled setting where attendees can learn the basics while tasting a sampling of wines from Pinot Boutique’s local collection. Pinot Boutique, 227 Market St, Old City. 215627-9463.

plan ahead SATURDAY, APRIL 1 Leprechaun Run – 7:30am. Come out and run five miles with friends and family. Start/finish: Martin Luther King Drive by Paine’s Park. LeprechaunRun.org. Saturday Sketch – 10am-noon. Drop-in and draw from Rodin’s masterpieces. Materials provided. Free after admission. Philadelphia Museum of Art, 2600 Benjamin Franklin Pkwy. 215-763-8100. Garden Workshop – 10am-1pm. Learn the art and science of fruit tree grafting and bring home your own apple or pear tree. Bring home your own tree or donate one to POP to plant in a community orchard in the city. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. Yoga 101 – 2-4pm. This is your chance to learn sideby-side with other beginners. We’ll explore basic postures and what to expect in yoga classes. Yoga Garden, 903 South St, Philadelphia. 215-238-0989.

SUNDAY, MARCH 12 Kiln Maintenance – 10am-1pm. Does your kiln need a little attention – crumbling soft brick, a bad element or connection? Learn how to replace elements, soft brick, thermocouples, transistors, connector wires, and other basic repairs that you can do yourself. In this session we will take apart a small electric kiln; replace the soft brick, the elements and rewire all of the connections. Gain the knowledge and confidence you need to maintain your own kiln. Clay Studio, 139 North 2nd St, Philadelphia. 215-592-4249. St Patrick’s Day Parade – Noon-3pm. Parade begins around Dilworth Park and ends at Penn’s Landing. PhiladelphiaStPatsParade.com.

WEDNESDAY, MARCH 15 Singing Bowls for Wellness – 7-8:30pm. Hands-on fun with metal and crystal singing bowls. Learn the truth about the marketing myths and how your bowl can enhance wellness. Mt Airy Learning Tree, 6601 Greene St, Philadelphia. 215-843-6333.

SATURDAY, MARCH 18 Pairing Wine and Cheese – 4-5pm. Do you love wine and cheese, but hesitate when it comes to finding a good pairing? If so, this is the class for you. Enjoy a guided wine and cheese pairing while exploring your own palette and learning what makes for a good pairing. Pinot Boutique, 227 Market St, Old City. 215-627-9463.

SUNDAY, MARCH 19 Sleep 101 – Noon-1:30pm. Join Erica Desper for this 90-minute workshop on demystifying your newborn’s sleep. Momma’s Wellness Joint, 1100 Pine St, Philadelphia. 267-519-9037. Friday Arts – 5-6:30pm. WHYY invites you to a unique affair featuring this group of fearless, amateur archaeologists. Discover how this courageous team

Philadelphia, PA

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reveals the mysterious objects that have lain undisturbed for years. Front Street Café, 1253 North Front St, Philadelphia. 215-351-1200.

THURSDAY, MARCH 23 Philadelphia Social Impact Career Fair – 11am2pm. This career fair is sponsored by a consortium of 15 Philadelphia area colleges whose students will be in attendance seeking full time, internship, part-time and volunteer/service opportunities with socially responsible and socially innovative organizations. Jake Nevin Field House, Villanova. sju-csm. symplicity.com.

SATURDAY, MARCH 25 Back on My Feet 5-Miler – 8am. This five-mile run provides support to our services to improve selfsufficiency of those experiencing homelessness. All proceeds from the race will benefit the local BoMF Philadelphia Chapter. BackOnMyFeet.org. Namas Day – 8am-6pm. Philadelphia comes together once more in celebration of yoga and wellness. The eighth annual Namas Day Yoga Festival returns to the WHYY building at Independence Mall. This all-day event offers a full schedule of yoga programming, a wellness marketplace, food trucks, and new this year – The Wellness Walk. Register/info: PhillyAreaYoga.com. Weird Waste Day – 9am-1pm. The Weavers Way Environment Committee is teaming up with GRinCH (Green in Chestnut Hill) to offer this recycling opportunity. All donations will benefit the Environment Committee’s grant program for local greening initiatives, as well as GRinCH’s Green Warrior Student Grant program. Norwood Frontbonne Academy, 8891 Germantown Ave, Philadelphia. 215-843-2350. Restorative Yoga and Reiki – 2-4pm. Relaxing restorative yoga practice in addition to reiki healing. Enjoy all the benefits of long juicy restorative poses with the added bonus of hands-on healing. Yoga Garden, 903 South St, Philadelphia. 215-238-0989.

SUNDAY, MARCH 26 Love Run – 7:30am. Sign up and run your first half marathon. Or, sign up and volunteer at the event. cgiRacing.com. Best of the Chefs: Fusion Edition – 7-9pm. Come sample dishes and cast your votes for award categories like Best Savory, Best Sweet, Best Beverage and the award for the best over-all winner, Best of the Chefs! Proceeds will benefit WHYY, the greater Philadelphia region’s premier public media organization. WHYY, 150 6th St, Philadelphia. 215-351-0511.

FRIDAY, MARCH 31 Develop Your Wine IQ – 7-8pm. Take the mys-

Cherry Blossom Festival – Apr 1-9. Whether it’s admiring the fragile pink blossoms of 1,000 cherry trees, participating in origami-making and sushi-making classes or enjoying martial arts performances, the Subaru Cherry Blossom Festival of Greater Philadelphia is the time to celebrate all things Japanese while enjoying the delights of spring. SubaruCherryBlossom.org.

FRIDAY, APRIL 28 Fitness and Wellness Retreat – Apr 28-30. Enjoy strength training, guided walk/run, hiking, yoga, and a guided moonlight meditation – all in a fun and supportive environment. Whether you are an experienced athlete or a novice, this is an opportunity to power your own potential, and feel the joy and pride of working on your health and wellness. Himalayan Institute Retreat Center, Honesdale. Register/Info: 570-253-5551. HimalayanInstitute.org.

savethedate FRIDAY, APRIL 28 – SUNDAY, APRIL 30 E m p o w e re d L i g h t H o l i s t i c E x p o – April 28-30. 5-9pm, Fri; 10am-6pm, Sat/Sun. Enjoy inspiring lectures, meditations, yoga, alternative healing treatments like reiki, massage and reflexology, as well as angelic and intuitive readings. Try healthy food samples, purchase unique gifts and natural products for personal and home care. The focus is on healthier lifestyles, including food, physical activities, stress reduction and self-care. Greater Philadelphia Expo Center, Halls D & E, Oaks, Pennsylvania. Sue Greenwald: 484459-3082. EmpoweredLightExpo@gmail.com. EmpoweredLight.com.

THURSDAY, MAY 2

savethedate THURSDAY, MAY 2 Free Lecture – Divine Power Helps and Heals – 7pm. W. Vogelsberger, MD, will present this simple approach to healing on the spiritual path and share information about documented healings. Free; donations appreciated. Friends Center, 1501 Cherry St, Philadelphia. Info: 347-204-1425 or Bruno-Groening.org/English.

SUNDAY, MAY 7 Broad Street Run – 10-mile run starts in North Philadelphia, runs through Temple University’s Campus, past City Hall and ends by the stadiums in South Philadelphia. BroadStreetRun.com.

ongoingevents NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information.

sunday Manayunk Group Run – 9am. Whether you are training for a race, working on getting back into shape, or just looking for a few people to help knock a few miles out, our group runs are a fun and laid back way to spend an hour of your weekend running. Philadelphia Runner, 4358 Main St. Info: 267-336-7409. Brunch on the River – Noon-3pm. Enjoy a brand new brunch menu at Morgan’s Pier with relaxing views of the Delaware River. Info: MorgansPier.com.

monday Fitness at the Library – 5:30pm. Exercise to our wonderful collection of fitness instruction DVDs. For adults and teens. Space may be limited. Frankford Library, 4634 Frankford Ave, Philadelphia. Register/ info: 215-685-1473. FreeLibrary.org. Abington Jeﬀerson Health Hatha Yoga – 5:306:30pm. Certified hatha yoga instructor focuses on breathing techniques, proper body alignment and postures to improve flexibility, balance, and coordination. Blocks, straps, blankets, chairs, and bolsters are used to assist students of all fitness levels. Wear comfortable, loose fitting-clothing, and bring a yoga mat. Register/info: 215-481-6888. AbingtonHealth.org. Uniting Against Sugar – 7-8:30pm. Meet up with others in your community seeking to give up sugar. Weavers Way Coop, 555 Carpenter Ln, Philadelphia. Weaversway.coop. 215-843-2350. Meditation for Beginners – 7:30-8:45pm. Besides meditation instruction and guided meditation, participants will investigate awareness of the breath, body awareness, focused attention and self-awareness, and integrating mindfulness into daily life. Mama’s Wellness Joint, 1100 Pine St, Philadelphia. 267-519-9037.

wednesday November Project – 6:25am. Free workout at Art Museum Rocky Steps. Spring Garden St, Philadelphia. Info: November-Project.com/Philadelphia-PA. Taste of Philadelphia: Market Tours – 1011:15am. Learn the story behind cheese steaks, hoagies, pretzels and other Philly food favorites, and the 124-year history of the vibrant Reading Terminal Market where they’re sold during this 75-minute, food-writer-led walking tour. Info: 215-545-8007.

University City Group Run – 6pm. Whether you are training for a race, working on getting back into shape, or just looking for a few people to help knock a few miles out, our group runs are a fun and laid back way to spend an hour of your weekday evening. Philadelphia Runner, 3621 Walnut St. Info: 215-662-5100.

Get Spring Fever, Meet Your Soul Mate!

Fiber Craft Group – 6-7:30pm. Fiber artists are invited to bring their latest project and enjoy an evening of crafting and conversation with fellow artists. All skill levels welcome. Cobbs Creek Library, 5800 Cobbs Creek Pkwy, Philadelphia. 215-685-1973.

thursday Center City Group Run – 6pm. Whether you are training for a race, working on getting back into shape, or just looking for a few people to help knock a few miles out, our group runs are a fun and laid back way to spend an hour of your weekday evening. Philadelphia Runner, 1601 Sanson St. Info: 215-972-8333.

friday November Project – 6:25am. Free workout at various locations (see Facebook/Twitter). Info: November-Project.com/Philadelphia-PA. Gorgas Park Farmers Market – 2-7pm. Ridge Ave & Acorn St, Philadelphia. 215-733-9599. Info: FarmToCity.org.

saturday Farmers’ Market at Liberty Lands – 9am-1pm. J & J Farm brings organic fruits and vegetables, eggs and homemade jam to Liberty Lands Park, 900 block of N 3rd St, Philadelphia. TheFoodTrust.org. Chestnut Hill Farmers’ Market – 9am-3pm. Yearround market. Featuring local food and products: seasonal produce, herbs, mushrooms and honey plus plants and flowers. Winston Rd between Germantown Ave & Mermaid Ln, Philadelphia. 215-7339599. Info: FarmToCity.org.

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Rittenhouse Farmers’ Market – 9am-3pm. Yearround market. Local food and products: seasonal produce, herbs, mushrooms and honey plus local wine. 18th St & Walnut St, Philadelphia. 215-7339599. Info: FarmToCity.org.

Bereavement Support Group – Thru Mar 15. 2-3:30pm & 6-7:30pm. Participants will have the opportunity to support one another and learn more about the different topics within the grieving process. Methodist Hospital, 2301 South Broad St, Conference Rm One, Philadelphia. Info: Hospital.Jefferson.edu.

Taste of Philadelphia: Market Tours – 1011:15am. Learn the story behind cheese steaks, hoagies, pretzels and other Philly food favorites, and the 124-year history of the vibrant Reading Terminal Market where they’re sold during this 75-minute, food-writer-led walking tour. Info: 215-545-8007.

Pay What You Wish – 5-8:45pm. Explore the Philadelphia Art Museum. Donation recommended. 2600 Benjamin Franklin Pkwy. Info: PhilaMuseum. org/visit.

Brunch on the River – Noon-3pm. Enjoy a brand new brunch menu at Morgan’s Pier with relaxing views of the Delaware River. Info: MorgansPier.com.

Try it for FREE at NaturalAwakeningsSingles.com

natural awakenings

March 2017

communityresourceguide 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 Publisher@NAPhilly.com to request our media kit.

ALTERNATIVE MEDICINE

FUNCTIONAL MEDICINE

NATALIE BLISS, PHD. SH, RMT

INSIGHT HEALTH & WELLNESS

Reiki Master Teacher Natalie Bliss is an independent educator and consultant. Following a lifetime as a professional musician and teacher, she was ordained in nonsectarian Spiritual Healing (PhD. SH). Her healing ministry incorporates reiki and therapeutic sound for relief of stress and its manifestations. See ad, page 6.

Dr. Dunlap, a former Navy SEAL, chiropractor, physical therapist and certified functional medicine practitioner, has more than 20 years of experience in health and wellness. State-of-the-art FM program focusing on reversal and elimination of Type 2 diabetes and thyroid dysfunction, as well as True Cellular Detox program addressing hormonal dysfunction, weight-loss resistance, fatigue and brain fog. Our focus is on an efficient and effective approach to your health needs. Your wellness goals are with InSight.

Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com

SAGE INTEGRATIVE HEALTH CENTER Wendy Romig, MS, CNS, LDN 538 Carpenter Ln, Philadelphia 215-839-3950 • SageIntegrativeHealth.com

Sage Integrative Health Center offers a customized, natural approach to helping people overcome illness using a blend of nutritional counseling, herbal remedies and wellness coaching. Visit our on-site herb shop. See ad, page 21.

ANIMAL HOSPITAL CHESTNUT HILL CAT CLINIC 8220 Germantown Ave Philadelphia • 215-247-9560 ChestnutHillCatClinic.com

We are a full-service veterinary hospital, dedicated to the gentle compassionate care of felines. We specialize in preventative health care and provide exceptional surgical and dental services. See ad, page 27.

Dr. Rick Dunlap, DC, PT, CFMP 1601 Walnut St, Ste 514 Philadelphia • 215-564-6680 InsightHealthWellness.com

LOCALLY GROWN PRODUCE FARM TO CITY

Weekly Outdoor Farmers’ Markets Philadelphia • 215-733-9599 Info@FarmToCity.org • FarmToCity.org Farm to City connects urban residents with food from local farmers through 15 producer-only farmers’ markets, many CSA farms and its Winter Harvest Buying Club. Visit our website for seasonal schedule and opening days.

NATURAL HEALTH DR. SUSAN STUKES, DDS, CHHC

116 White Horse Pike, Haddon Heights, NJ Serving Philadelphia, PA 844-646-7382 • Sevalife.net The Sevalife whole health approach enables you to take small steps that lead to massive change in hormone imbalances, unexplained weight gain and even stress reduction. It does not include restrictive diets and extreme exercise plans. One on one attention is at the cornerstone of our care. Our goal is to empower you to take control of your health and wellness and importantly, your happiness. See ad, page 15.

NATURAL ORGANIC MARKET ESSENE MARKET

In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features ready-made Korean, vegetarian and gluten-free entrees. Our fresh juice bar is renowned for invigorating smoothies and enlivening elixirs. Be sure to try freshly baked treats prepared in our own vegan bakery. From hard-to-find items to everyday staples, we’re your neighborhood market for healthconscious living.

NATUROPATH EARTHLY ESSENCE

Dr. Jacquilen Fostor Tomas Ali 3901 Main St, Bldg B, Ste 201, Philadelphia 215-360-4110 • DrAliND.com Become the Master of Your Own Healing©. Dr. Jacquilen Fostor Tomas Ali, ND, is a Naturopathic Physician, Certified Nutritional Counselor (CNC) and Master Herbalist (MH). Also, as a Certified BodyTalk Practitioner, Dr. Ali focuses on and addresses the causes of health challenges, not just symptoms. This focus provides a well-balanced approach to health and healing.

ORGANIC PRODUCTS

There is nothing on this Earth more to be prized than true friendship. ~Thomas Aquinas

Philadelphia, PA

NAPhilly.com

ORGANIC MATTRESS COMPANY 1075 Main St, Hellertown 484-851-3636. TheOrganicMattressStore.com

The Organic Mattress Company has been around since 2004. Don’t be fooled by misleading advertising. We are here to answer any of your questions. See ad, page 7.

PERSONAL TRAINING POTENTIA PERSONAL TRAINING, LLC Tema Esberg 9507 Wheelpump Ln, Philadelphia 215-435-2215 • PotentiaPersonalTraining.com

Potentia can help you “Power your Potential” for fitness, health and wellness with a variety of services. We offer in-home personal training, lifestyle and behavioral coaching to identify and achieve your wellness goals and mindfulness workshops to quiet the mind, decrease stress/anxiety and improve energy and productivity.

PSYCHOLOGIST JOANNE PERILSTEIN, PHD 1518 Walnut St, Ste 1202 Philadelphia • 215-772-0900 MyPhiladelphiaTherapist.com

Licensed psychologist with more than 25 years of experience. Your needs and comfort determine the structure of your treatment. If you can’t solve problems with stress, anxiety or depression, I will need to listen to your story and together we will create a plan. I use a straight-forward, common sense approach seasoned with empathy and humor. See ad, page 22.

SUSTAINABLE BUSINESS NETWORK 2401 Walnut St, Ste 206, Philadelphia 215-922-7400, ext 104 sbnPhiladelphia.org

The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy. See ad, page 8.

WELLNESS CENTER AMAZING WELLNESS CENTER

Dr. Donna Skerry 7017 Calvert St, Philadelphia 215-624-8824 • TheHealthyYou.com An all-in-one holistic specialist, Dr. Skerry will address the source of your physical pain with deep muscle therapy, weight or fatigue with whole food nutrition and barricades that stop you from succeeding with unique emotional work. Gluten-free pizza baked on-premise is also available (order before Fri). See ad, page 21.

NATALIE BLISS, PHD. SH, RMT

Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com

SUSTAINABLE ORGANIZATIONS PRACTICAL SANCTUARY, SPACES THAT HEAL 2312 N Hancock St Philadelphia, PA 19133 267-702-5594 PracticalSanctuary.com

Interior design business specializing in sustainable decorating and custom interior mural design. We work with business owners to create spaces that attract their ideal clients, and with home owners to manifest their unique creative vision. See ad, page 22.

Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NAPhilly.com. OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NAPhilly.com. NATURAL AWAKENINGS PHILADELPHIA NOW HIRING – Seeking part-time commissionbased salespeople for Natural Awakenings Philadelphia. Send your resumé or contact information to: Publisher@NAPhilly.com. NATURAL AWAKENINGS PHILADELPHIA NOW HIRING – Seeking part-time assistant/appointment setter. This position is home-based. Must have great communication skills, be a self-starter, meet deadlines and multi-task. Send your resumé or contact information to: Publisher@NAPhilly.com. START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239530-1377 or visit NaturalAwakeningsmag.com/ MyMagazine.

STRESS MANAGEMENT

classifieds

Sacred Pilgrimage to Egypt with Rae Chandran T

his magical retreat offers a once-in-a-lifetime opportunity to experience Egypt with a custom guided program led by internationally renowned channeler and author Rae Chandran that combines nature, history, adventure and spiritual experiences in some of the most magnificent spots in the world.

March 31 – April 9, 2017

10 days / 9 nights • Cost: $3,800 - $4,200 (airfare not included)

Spiritual Retreat in Israel – July 2017 Meditations, Initiations and Channelings

To register for the Egypt or Israel tour or for more information, call Susan Deflavis Winters at 239-340-1036 or email Panguswf@gmail.com For more information about Rae Chandran, visit RaeChandran.com natural awakenings

March 2017