Natural Awakenings Philadelphia ~ November 2019

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HEALTHY

LIVING

HEALTHY

PLANET

SWEET GRATEFUL ZENFUL EATING DREAMS LIVING Putting Insomnia to Rest

The Path to a Better World

Mindful Meals in Quiet Gratitude

November 2019 | Philadelphia, PA Edition | naphilly.comNovember 2019

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November 2019

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HEALTHY LIVING HEALTHY PLANET

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letter from publisher

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esides the wonderful trimmings of festival table dressings and fine china, our Thanksgiving tradition has traditionally been celebrated with a wonderful meal prepared by none other than our beloved matriarch.

My husband is still convinced (in his mind) that her cooking could probably compare to any cook on The Food Network.

In fact, he often brings up in conversation that when TV show The Chew was around and they invited her to cook one of her signature meals for the hosts and audience on a segment, he was certainly convinced that our family “star chef ” was destined for her very own cooking show. Well she’s not exactly waiting around for that day, but just the same, to have people enjoying her meals is pleasing enough.

I’m sure all families can share stories about a star chef, especially when it comes to holiday feasts. Although it may sound a bit cliché, I’m grateful for the gathering of family from near and far sharing the love with hands extended in gratitude.

As we pass on family traditions and continue to build our family tree for generations to come, we collectively decided to start a biannual vacation starting in 2020, where we pick a place to meet and spend time together bonding and sharing our love for each other in hopes that the younger generation will continue the tradition.

Writing about the path of gratitude, Ronica O’Hara offers parental tips for instilling thankfulness, one of the most teachable, growable strengths, in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being at any age.

As you gather together and share this Thanksgiving, think about reaching out to someone in need of kindness—we never know how much difference that can make in their life. Because our society is plagued of late with so much distrust, let’s spread even more love to elevate the conversation.

To the corporate staff in Florida and our team at Natural Awakenings in Philadelphia, have a happy Thanksgiving and thank you from the bottom of my heart for all you do.

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 10 THE HAPPY THYROID

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Seven Ways to Keep It Humming

12 ZENFUL EATING

Mindful Meals in Quiet Gratitude

16 CHASING ZZZZZs How to Put Insomnia to Rest

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19 CHANGING LIVES THROUGH FITNESS

for Those 55 and Up

20 KIDS WITH GRATITUDE Making Thankfulness Second Nature

22 ENOUGH FOR ALL

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In Pursuit of Grateful Living

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23 KEEPING A POSITIVE

FOCUS

During The Aging Process

DEPARTMENTS 6 news briefs 8 health briefs 10 healing ways 12 conscious

eating 14 healthy dining guide 15 local recipe 19 fit body

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healthy kids inspiration calendar resource guide classifieds

November 2019

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10% DISCOUNT IF YOU MENTION NATURAL AWAKENINGS, WHEN YOU CALL!

news briefs

Guided Meditations Online

N “It is possible to be fit at any time, in any place and at any age.”

- Fergie, Owner of FIT

ONE-ON-ONE FITNESS ASSESSMENTS PERSONAL TRAINING FOR BEGINNERS TO ADVANCED ADULTS 55 & OLDER SPECIALIZED WELLNESS EDUCATION & HEALTH GROUP CLASSES INDOOR & OUTDOOR CHALLENGING CLASSES

www.TransformUrLifeToday.com 267-779-7948 | letsgo@transformurlifetoday.com

iema Golphin, owner of Minding my Soul Mediation, is offering a six-week online meditation program. It includes five daily meditations for the week and a starter introduction to know what is coming up that week.

Participants also get a positive affirmation for each day.

Golphin leads the meditations in a most real and authentic way, sharing mini-stories in relation to inspiring subscribers to start living a mindful lifestyle and get the most out of life.

For a free preview of the program, visit Minding-My-Soul-Meditation.teachable.com. See ad, page 14.

Rebirthing Breathwork Counters Deep-Seated Trauma

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ob Rose, owner of Wild�lower Healing, facilitates a style of breathwork known as rebirthing, or conscious circular breathing, at MotherHeart Yoga Sangha. He says, “This is a simple, but powerful process to unravel trauma and blockages contained within the body and mind. Group sessions are typically between two and two-and-a-half hours. An hour of time will be allotted for the breathing process. As you breathe deeply, relax your body and surrender to the process, amazing transformations result.”

Rose’s other tools include hypnosis and an energy practice called Access BARS. Rose plans to conduct group breathwork twice a month. He shares, “If you are interested in healing or experiencing expanded states of consciousness, this is an exceptional practice. It is also an opportunity to connect with others who share similar values and intentions.”

Location: 2359 E. Susquehanna Ave., Philadelphia. For more information, call 973-727-9969, email HealingWithRob@gmail. com or visit w�healing.com. See ad, page 7.

News to share?

Email details to: Publisher@NAPhilly.com Submittal deadline is the 10th of the month.

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Sharing Centuries of Cultural Heritage on Film

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he 39th annual Gershman Philadelphia Jewish Film Festival presents film and filmrelated programs that appeal to diverse communities and encourage understanding across racial, economic and religious divides from November 9 through 23 at 11 locations, including the Gershman Y at 401 South Broad Street.

There will be a free master class with acclaimed documentary filmmaker Dani Menkin at 11 a.m., November 10, and more.

Highlighted films include Picture of His Life, Carl Laemmle, The Passengers, Crescendo, Those Who Remained, Joseph Pulitzer: Voice of the People, Heir to an Execution and The Apprenticeship of Duddy Kravitz, among others.

The Big Nights Pass (opening night, centerpiece and closing night) is $55, including post-film receptions. For tickets and more information, call 215-545-4400 or visit pjff.org/fall-fest.

Forest Walking at Schuylkill

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he Schuylkill Center for Environmental Education welcomes fall’s beauty and the peacefulness of winter with a variety of wellness programs along our trails. Forest bathing, shinrin-yoku, from 9:30 to 11:30 a.m., November 30, is a traditional Japanese form of nature therapy.

From the immune boosts of calming compounds given off by trees to the improved mood, energy and overall well-being offered, forest bathing helps us find healing through deepening our connection to nature. It ends with a tea ceremony using native plants. Wellness programs occur on the last Saturday of every month.

Admission is free, no registration is required. Location: 8480 Hagy’s Mill Rd., Philadelphia. For more information, call 215-482-7300 or visit SchuylkillCenter.org.

Be happy for this moment.

This moment is your life. ~Omar Khayyam November 2019

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Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University.

Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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Supapornkh /Shutterstock.com

Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells.

This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day.

A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.

artjazz/Shutterstock.com

Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

bergamont/Shutterstock.com

health briefs

GET LISTED TODAY IN THE

Masters of Yoga of Philadelphia Find the perfect yoga studio, teacher or style to fit your needs.

Born to Move Michael F. Horne, DPT

YOGAAND Michael offers a wide variety of knowledge and training in movement, rehabilitation, and functional integration. He believes the mind body connection is a tool of limitless potential.

610-306-8452 Hornem3@gmail.com MovewithFreedom

YOGA WILL NEVER BE QUITE THE SAME

Ebony Bernett

C e r t i f i e d Yo g a I n s t r u c t o r RY T 2 0 0 Ig: @_yogaand F b : Yo g a A n d 215.989.3840 A l l L e v e l s Yo g a C l a s s D a n c e I n f u s e d Yo g a F l o w Free Flow • No Judgement OFFERS: P r i v a t e Yo g a P a c k a g e s Private Dance Packages Monthly Events • Videos & Tips

n a c d a Your ! e r e h o g Get listed today for 75% off our current rates!

Contact us today! | 215-902-9137 | Publisher@NAPhilly.com 9 November 2019

~Stacy Thewis

The Happy Thyroid Seven Ways to Keep It Humming

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by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a

malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences.

It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic

fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism.

If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the arteries and heart failure later in life, according to a study in Circulation Research.

The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts.

Their recommendations:

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Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A four-ounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

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Eat fermented foods. About 20

percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut, which makes “good” bacteria critically important. Andrea Beaman, a New York City

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Alexander Raths/Shutterstock.com

Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.

healing ways

health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

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Filter drinking water. “Fluoride and chlorine are

elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

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Detox cosmetics. Phthalates are endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxinfree alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

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Wake up easy. About 85 percent of thyroid diseases

involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down— our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”

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Talk it out. In Eastern philosophy, the thyroid in the

throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

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Do yoga asanas. “Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

Ronica A. O’Hara is a Denver-based natural-health writer.

Connect at OHaraRonica@gmail.com.

November 2019

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~Gesshin Claire Greenwood

ZENFUL EATING Mindful Meals in Quiet Gratitude

by April Thompson

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n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.”

Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance.

“Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes.

“Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying

attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples.

While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth.

Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada.

The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-

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

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ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

Mind Over Mouth Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.”

Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’

Tune into your cellular hunger,” she says.

At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”

Jukov studio/Shutterstock.com

Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

conscious eating

photo by by Samuel Joubert

says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating.

“Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays.

Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

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

The Zen of Food

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ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful.

Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest.

Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.”

Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays.

“Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk.

Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Cooking Like a Zen Master 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens

Buddha Bowl

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.”

Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Drizzle with oil, then season with salt and bake for 30 minutes.

Yields: one bowl

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish.

Serve immediately.

1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked For the dressing: 1 (¾-inch) piece fresh ginger, minced

Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together.

Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil.

Stir to combine.

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.

Your Market is Our Readers.

Let Us Introduce You to Them!

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healthy dining guide

Connecting you to leaders in natural and healthy food. To find out how you can be included in the Healthy Food Directory, email Publisher@NAPhilly.com.

HEALTHY CAFÉS HOLISTIC HEALTH SUITE & CAFÉ

COFFEE HOUSE TOO

Our mission at Holistic Health Suite & Café is to encourage people to “Eat, Drink and Think Healthy” and to provide a safe space for that transformation to unfold. Our commitment is to honor you and your choices, and to provide guidance, education and skills to support your goals so that you can experience your optimum health and highest personal potential.

A Fishtown location, they prove that being good to your customers, your staff and the environment is a win/win. With their daily specials, fair trade, organic coffee and eclectic environment, they are sure to provide the palate with something good.

SOY CAFÉ

GOOD KARMA CAFÉ

6802 Old York Rd, Philadelphia 215-995-5150

Natural Awakenings Reader Testimonial I just wanted to send this email to let you know how this magazine motivated me to focus more on self care. Lately I have been slacking off on taking care of me. I read a few articles from the magazine and also got a few resources. I look forward to reading more issues.

Thank You. ~J.P.

breathe

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SPECIALTY COFFEE

630 N 2nd St, Philadelphia 19123 215-922-1003 • MySoyCafe.com Vegetarian/vegan restaurant/ coffee shop.

NATURAL FOODS MARKET & CAFÉ 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 readymade Korean, vegetarian and gluten-free entrees.

Also, visit our fresh juice bar and our vegan bakery.

2514 E York St, Philadelphia 19125 267-324-5888 • CoffeeHouseCo.com

331 S 22nd St, Philadelphia 19103 TheGoodKarmaCafe.com Serving fair trade sustainable coffee blends in a relaxed setting.

OLD CITY COFFEE

221 Church St, Philadelphia 19106 215-629-9292 • OldCityCoffee.com This locally convenient café serves various roasted coffees and teas to local visitors.

local recipe

Coconut Veggies Soup This was a fun and tasty recipe. It’s very nurturing and great any time of year.

1 can coconut milk (Thai coconut milk is best. Fresh is ideal.)

1 can kidney beans 2 cups broccoli florets 1 cup corn 1 cup rice (pre-soaked) or the option of quinoa or other grain 2-3 tsp Tandoori spice mix 1 tsp. turmeric (optional) 1 tsp sea salt 1 Tbsp ghee 1 tsp mustard seeds 1 tsp cumin seeds 2 cups water 1 medium-sized onion, diced In a large pot, place ghee with spices and gently roast for about a minute or two until you start to hear popping.

Next, place the onions and infuse the onions into the ghee mixture for about a minute.

Next, add the beans with all their liquid and mix thoroughly. Slowly add in the other vegetables, followed by the coconut milk.

Then add the rice. Bring to a moderate simmer and cover. Cook this for about 40 minutes on a low flame to make sure that the beans cook thoroughly.

Note: As an option, add 2 cups cubed chicken.

Recipe courtesy of Still Point Ayurveda, 6911 Cresheim Rd., in Philadelphia. For appointments and more information, call 215-3567270 or visit StillPointAyurveda.com. See ad, page 14.

November 2019

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In reality, going to bed is the best me-time we can have.

CHASING ZZZZZs How to Put Insomnia to Rest

by Marlaina Donato

T

ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association.

The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic.

The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream.

However, a number of natural and holistic approaches can provide lasting

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results without undesirable side effects.

Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest.

“Not sleeping well is a sign of a deeper imbalance that needs to be addressed.

So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.”

The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-

cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.

Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature.

Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.”

Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel.

Our natural hormonal rhythms are wired to release melatonin at certain

times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says.

Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.”

Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania,

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Sleep Tips Ljupco Smokovski/Shutterstock.com

For healthy circadian rhythm and melatonin cycles, try:

Shutting off all screen devices, including the TV, two hours before going to bed Going to bed when you get that 9 p.m. slump and just taping a favorite show Walking barefoot and feeling the earth Spending quality time outside in sunlight, preferably in a natural setting Taking nourishing baths with natural soaps, lavender essential oil or herbs Designating certain time slots to not answer the phone or answer emails Exercising regularly and not within three hours of bedtime Taking a break from work every 90 minutes for two minutes of slow, deep breathing Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day Reserving time with loved ones for in-person conversations and get-togethers Checking in with yourself and acknowledging all emotions and fears without judgment Setting aside ambitions for a day to recharge Sleeping in without guilt—shopping and running errands can wait Choosing not to compare your life with others

adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel.

“This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep.

Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.”

To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.”

Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping November 2019

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Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy

People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without

supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman.

CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction.

A good night’s rest is indeed possible.

Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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WAYHOME studio/Shutterstock.com

adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications.

Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies.

CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

fit body

CHANGING LIVES THROUGH FITNESS for Those 55 and Up

W

by Yvonne “Fergie” Ferguson-Hardin

e go through many changes as we travel through life. Some of them we elect and others we don’t; some we accept willingly, while others we dread.

Changes in the body happen to everyone. The physical effects are usually apparent, and bodies of men and women universally change around 50 years old. Studies have shown that when people begin to go though the mid-life change (some call it a mid-life crisis), their whole world begins to change around them, like a teenager going through puberty.

Women begin to retain excess weight around their abdomen and back, and men begin to get a larger belly (or beer gut, as it is sometimes called), which sometimes makes them look pregnant.

Skin elasticity begins to change, and the way food is metabolized changes, too. The activities change for each sex and many elect to begin to slow down. Their inner chatter changes and they become less willing to try new things, continue exercising and take charge of what is happening to their bodies.

The Efficacy in Aging program targets men and women 55 and older. It has given hope to many and changed lives by enabling individuals to continue a full leisure lifestyle again.

Yes, it is true that the body begins to slow down, the metabolism is not as it was in one’s 20s and 30s, however movement to maintain and improve body functions are still very necessary. Through specific stretching and functional fitness exercises, people are learning that the body is still a functional machine and they are able to maintain and improve movement by choosing to do it differently.

Through the Stretch 4 Life class and Fit Possibilities class, which make up the Efficacy in Aging program, participants are finding that they are able to still go for long walks with their family, continue a mean golf game, continue to maintain the upkeep of their homes and themselves, relieve chronic illness pains, improve their balance, lose weight and have a reason to make plans again that fit their new activity pattern. It is necessary to exercise at least three times weekly to maintain strong and healthy body systems. This is possible to do it by exercising at home or anywhere—even sitting in a chair. The Efficacy in Aging program shows that it can be done.

The promise of great affordable health insurance and a fantastic pension no longer exists for many people. The importance of maintaining our health for the security of a comfortable, enjoyable leisure lifestyle and extended lifespan is within reach for all. Get up, dress up and show up to take control and improve the future.

For more information, visit TransformUrLifeToday.com. See ad, page 6.

Coming Next Month DECEMBER

Earth-Friendly Holidays plus: Uplifting Humanity

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19

healthy kids

To instill gratefulness in a child:

1

The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

Kids With Gratitude Making Thankfulness Second Nature

by Ronica O’Hara

T

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and wellbeing. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character.

It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons.

“Kids are more likely to do something if they see adults around them doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.”

Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

2

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.”

For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the MINDING MY SOUL MEDIATION PRESENTS: 6 Week Online Course

In this 6 week online course you will be guided as a beginner meditator in the most beautiful mindful destinations right from the comfort of wherever you can connect to the internet. The course is designed so you have 5 daily meditations for the week and a starter introduction for you to know what is coming up that week. minding-my-soul-meditation.teachable.com WHERE FOCUS GOES ENERGY FLOWS!

Niema Golphin is an author, speaker, and meditation coach from Philadelphia, PA

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Mandy Godbehear/Shutterstock.com

Be grateful and show it.

first words we say are those of gratitude that we have awakened and have the opportunity for a new day.”

At dinner time, some families play “a rose, a thorn, a bud”— with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

3

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.”

Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.”

“A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!”

In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

Gratitude-Building Resources Gratefulness.org: Essays, practices and resources for grateful living.

Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids.

How to Teach Gratitude to Tweens and Teens: Tinyurl.com/ TeachingGratitudeToTeens.

TED talks playlist: Videos that inspire gratitude: Ted.com/ playlists/206/give_thanks.

GROW Your Business Contact us for special ad rates.

215-902-9137

Research on gratitude in children: Tinyurl.com/ YouthGratitudeProject.

November 2019

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inspiration

ENOUGH FOR ALL In Pursuit of Grateful Living

G Your Market is Our Readers.

Let Us Introduce You to Them!

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by Brother David Steindl-Rast

rateful living is the awareness that we stand on holy ground— always—in touch with mystery.

Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are.

It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace?

Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others.

Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those

below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all.

Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety.

Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique.

Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center.

For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude.

Keeping a Positive Focus During the Aging Process

by Jan Collins

A

ging can mean different things for different people, and for some, that means uncomfortable associations. There are tools we can use over the coming years to give ourselves a more positive journey.

How we experience any event is greatly influenced by how we view it, and how we think about something often determines how we feel about it. If we have fears about aging, checking our assumptions and examining our focus can change how we feel about it.

Common issues include regrets and self-criticism, but also self-appreciation. Consider that we always do the best we can at any given time, given what we know and can do and the dilemmas and pressures we perceive. We can use compassion for understanding how we got to where we are now, and forgiveness of our judgments about ourselves and others.

Success can be measured by money, position, IQ score or fame. Sometimes we over-identify with one ability or role, as a

popular singer, athlete, college president as if that ability or role is who we are. Others might define a successful person as someone that appreciates their efforts and strengths and works to heal their flaws, creating kind and harmonious relationships with others, contributing what we can in whatever we do and at whatever level, and respecting and finding peace in whatever our niche is in the world. One nice thing about this definition is that we can do it now, at any age.

Instead of worrying about what might happen in the future, it is important to focus on what is actually happening now in our life. If we keep scary thoughts in mind, we end up feeling fearful.

There is often an assumption that aging must bring chronic illness and disability. However, many of us probably know seniors that have remained relatively healthy into their 80s and 90s. Project positively into the future, “I will keep active and continue to move forward in my goals and purpose for my life.�

With diminishment of physical ability, accepting its presence rather than resisting it reduces unnecessary stress. There may be a loss. However, we can focus on what we can’t do or on what we can do. Both may be true. Focusing on the negative of anything can keep us feeling miserable. Focusing on the positive helps us to stay healthier and to move forward. With this awareness, we can make tremendous changes in our lives.

Jan Collins, M.Ed., is the owner of Creating Your Positive Life!, LLC., providing heart-centered counseling and spiritual counseling.

For more information, visit CreatingPositive.net. See ad, page 6.

November 2019

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Seven years without a cold?

had colds going round and round, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some users say copper stops

By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria.

He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market.

CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks.

New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper.

Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do.

Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds.

The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives.

Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed.

Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu

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calendar of events 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.

FRIDAY, NOVEMBER 1 Skincare Discount Month – Nov 1-30. Receive 20% off all skincare services at Serenity Aesthetics & Wellness. Chemical peels, VI Peel, Microneedling, custom facials, blood facial, Scalp PRP for hair growth. 7058 Germantown Ave, Ste 201, Philadelphia. Code: 1YEAR: 215-278-6638 or Serenityawmedspa.com. Info@serenityawmedspa.com.

BAE Cafe: Breastfeeding Awareness and Empowerment – 11am. With Jabina Coleman, LSW, MSW, IBCLC. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert. Babies welcome.

Lucien E. Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibrary.org.

Saints, Souls and Selves – 7-9:30pm.With the veil between the worlds at its thinnest, we will be opening and navigating through portals and gateways, within our lineage, region and culture to allow for greater flow of the higher evolutionary frequencies available at this time. Come create sacred communion and communication during this 13th annual event. $30/advance, $40/day of. Info: 856-904-5566. HealersUniverse.com

SATURDAY, NOVEMBER 2 Philly Bike Expo – Nov 2-3. Artisans, activists and alternatives. Free indoor bike parking available.

Exhibitor registrations now open. PA Convention Center, 1101 Arch St. Vendors: 267-928-3726.

PhillyBikeExpo.com.

Big Old Kids Party Fundraiser – 5pm. Enjoy reliving some of our favorite childhood games and activities. This event is for grownups, so leave the kids at home (or RSVP for free childcare), and bring the kid within. This is nostalgic ride back to the 90’s and 2000’s! This fundraiser doesn’t only raise awareness for Inner Child Therapy but also raises money for the ECO Foundation’s community grant initiatives that support individuals and small businesses with getting to the next level. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. RSVP: BartramsGarden.org.

SUNDAY, NOVEMBER 3 Go Take a Hike! – 10am-1pm. Get into the woods and discover some of the hidden gems of our park system. Fairmount Park Trolley Trail, Chamounix Hostel, 3250 Chamounix Dr, Philadelphia.

MyPhillyPark.org.

House Plant Care Demonstration – Noon-1pm.

Learn the best practices for care and maintenance of your houseplants; how to choose the best soil, various lighting requirements, how to groom and up pot, good watering practice, and propagation tech-

niques. Greensgrow staff instructor and horticulture expert Donna Zagrapan will give a brief history of houseplants too! $5 donation. Greensgrow Farms, 2501 E Cumberland St, Philadelphia. RSVP: 215427-2780 ext 5. Greensgrow.org.

Make and Take: Ginger Muscle Relief Ointment Date – 1-3pm. Learn how to use food as medicine and create a plant-powered warming ginger muscle relief ointment to take home. This soft herbal ointment works for all types of muscle aches, pains, arthritis, bruises and nerve pain. Discuss topical uses of ginger, cayenne and turmeric and learn plant specific energetics, origin, beneficial properties.

Learn two herbal infusion methods to create oils of herbs, use a “makeshift double boiler” method to melt butter, waxes and oils and learn the “ice bath” method for cooling oil mixtures.$20 or $15/ members. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. RSVP: BartramsGarden.org.

SIDEWALK: Paintings, Drawings and Prints – 3-7pm. Join for a gallery opening by Alina Josan, which will be displayed in Bartram’s Garden’s Barn through the end of the season on December 7. Complimentary drinks on hand, barbecued refreshments and a musical performance by the inimitable Wasnt Wisnt. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. RSVP: BartramsGarden.org.

THURSDAY, NOVEMBER 7 People and Urban Wildlife: A Meigs Award Evening – 7-9pm. A surprisingly diverse collection of wild animals inhabit our cities: raccoons, opossums, eagles, owls, even coyotes. But these animals face unique challenges, including busy streets, outdoor cats, mange, window strikes, and even wellmeaning people feeding them inappropriately. In a special town meeting, wildlife rehabilitators Leah Stallings of the Aark Wildlife Rehabilitation and Education Center in Chalfont and our own Rebecca Michelin, along with Grid magazine’s “Urban Naturalist” columnist Bernard “Billy” Brown, answer your questions about navigating and improving the complex relationship between people and urban wildlife. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. SchuylkillCenter.org.

friends groups participate each season, engaging 5,000 volunteers annually. .LoveYourPark.org/ event/love-your-park-fall-service-day.

Community Potluck – 4-6pm. Join to learn about Greensgrow Farm, the neighborhood, where they came from, and where they are going! Bring a dish to share, spend some time on the farm, and talk about what Greensgrow means to you and the community. Nichole Gerding of Thankful Sage Farm School will do a pit cooking demonstration, preparing side dishes that will be available for sampling on the community dinner table. Free. 2501 E Cumberland St, Philadelphia. RSVP: 215-427-2780 ext 5. Greensgrow.org/event/community-potluck/.

Conscious Breathwork (Rebirthing) – 4-6:30pm.

Join for deep and conscious breathing in order to unravel blockages and trauma in the body and to experience higher states of consciousness. All ages; no experience required. $25. MotherHeart Yoga Sangha, 2359 E Susquehanna Ave, Philadelphia.

973-727-9969.wfHealing.com.

THURSDAY, NOVEMBER 14 Environmental Artist Party – 6-8pm. Are you an artist working with environmental themes? The Schuylkill Center is building a network of artists through casual gatherings, giving artists the opportunity to connect with each other and with potential collaborators in other disciplines. The evening will include light refreshments, lightning talks from artists, opportunities to view our fall gallery show, and informal networking. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300.

RSVP: SchuylkillCenter.org.

FRIDAY, NOVEMBER 15 BAE Cafe: Breastfeeding Awareness and Empowerment – 11am. With Jabina Coleman, LSW, MSW, IBCLC. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert. Babies welcome.

Lucien E. Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibrary.org.

Gratitude Within Generates Gratitude Without – 7-9:30pm. While easy to feel grateful for what we love and enjoy, finding the gift within the ‘challenges’ or demanding times seems impossible.

Attendees will be gently guided through a journey of discovering and retrieving the gifts within, while increasing your life force and a deeper gratitude for all you are and all that is. $35/advance, $45/ event. Cherry Hill, NJ. Register: Andrea Regal: HealersUniverse.com.

Natural Awakenings magazine is now available at

SATURDAY, NOVEMBER 9 Love Your Park Fall Service Day – Love Your Park is a biannual event that cleans, greens, and celebrates Philly’s parks. A collaborative partnership among Fairmount Park Conservancy, Philadelphia Parks & Recreation, and the Park Friends Network, Love Your Park engages citizens and volunteers to revitalize Philadelphia’s public green spaces and create safe, welcoming, and fun recreation opportunities in parks across the city. Nearly 100 park

8208 Germantown Ave, #18, Philadelphia, PA 19118 November 2019

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at the Greensgrow Holiday Bazaar. This is a festive neighborhood favorite, get your tree or holiday greens and check out all of the cool wares their elves have made. They’ll have a range of fine art, crafts and gifts; jewelry, ceramics, wood working, accessories, green gifts, bath/body and more. Greensgrow Farms, 2501 E Cumberland St, Philadelphia. RSVP: 215-427-2780 ext 5. Greensgrow.org.

SATURDAY, NOVEMBER 16 Restoration Volunteer Workday – 10am-noon.

Help improve the health and biodiversity of the forest while getting to know the property, connect with nature, and make new friends. On workdays, volunteers will remove invasive plants and help to improve the trails. Recommended attendees wear long pants, sturdy boots, and a sense of fellowship.

Gloves, tools, instruction, and snacks provided.

Bring your own water bottle. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Register: SchuylkillCenter.org.

plan ahead SATURDAY, DECEMBER 7

THURSDAY, NOVEMBER 21 You are All That and More Course – Also 12/19, 1/23 & 2/20. A journey through the multidimensional human energy field a dynamic, energyconsciousness system in constant relationship with other HEF’s, group and planetary energy fields. A fun and informative series discovering this powerful instrument that you can understand and harness to bring greater harmony and ease into your day-to-day life; experience subtle energy; awaken and heighten your intuitive abilities. Take home practices for clearing, balancing and aligning your energy field.

HealersUniverse.com/schedule.

Tea Blending Workshop – 7-8:30pm. Join local herbalist and urban farmer Elise Hanks of Terra Luna to learn the basics of herbal tea blending.

Create a personal tea blend and learn how to begin your very own at-home apothecary. Price includes hot tea refreshments, take-home tea blend, reusable tea bag, and informative herbal materials. $10/ members, $20/nonmembers plus $10 for materials.

Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. RSVP: SchuylkillCenter.org.

SATURDAY, NOVEMBER 30 Wellness Saturday: Forest Bathing – 9:3011:30am. Shinrin-Yoku (forest bathing) is a traditional Japanese form of nature therapy. From the immune boosts of calming compounds given off by trees to the improved mood, energy, and overall well-being offered, forest bathing helps us find healing through deepening our connection to nature.

Concludes with a tea ceremony using native plants.

Free to the public. Dress for the weather. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482- 7300. SchuylkillCenter.org.

Holiday Bazaar – Nov 30-Dec 1. 10am-4pm. Shop local, support local artists while Christmas shopping

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Holiday Bazaar – Dec 7- 8. 10am-4pm. Shop local, support local artists while Christmas shopping at the Greensgrow Holiday Bazaar. This is a festive neighborhood favorite, get your tree or holiday greens and check out all of the cool wares their elves have made. They’ll have a range of fine art, crafts and gifts; jewelry, ceramics, wood working, accessories, green gifts, bath/body and more. Greensgrow Farms, 2501 E Cumberland St, Philadelphia. RSVP: 215-427-2780 ext 5. Greensgrow.org.

FRIDAY, DECEMBER 13 Growing Pennsylvania Organic Farms Conference – Dec 13-14. 8am-1pm. An in-depth educational workshop focusing on organic agricultural practices: sessions include topics on animal health, dairy, pastured livestock, fruits, vegetables, small (heritage) grain, soil health, pest and weed control. The Sheraton Harrisburg - Hershey Hotel, 4650 Lindle Rd, Harrisburg. Register: gpofConference. org/registration.

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Philadelphia, PA

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ongoing events 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.

daily Al-Anon Family Groups – Support for families and friends troubled by someone else’s drinking.

Greater Philadelphia. Schedule: aisdv.org.

Alcoholics Anonymous (AA) Meetings – A 12-step program for those who need help with a drinking problem. Greater Philadelphia. Schedule: aasepia.org.

Escape Rooms – Days/times vary. Transport into one of two fantastical worlds where a series of clues, codes, puzzles, and tasks lead teams to achieve an ultimate goal. The Franklin Institute, 271 N 21st St, Philadelphia. 215-448-1200 or GuestServices@ fi.edu.

Parks on Tap – Wed-Sun. Follow this traveling community beer garden to different locations in Philly’s parks each week throughout the spring and summer. A portion of the proceeds goes back to the parks. Location rotates each week. Schedule: MyPhillyPark.org.

Morning Prayer and Meditation – 6-7am. This service, conducted in Korean and English, includes prayer, chanting and sitting meditation. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-8848443. Philadelphia@WonBuddhism.org.

Essene Market and Café – 8am-9pm, Mon-Fri; 8am-8pm, Sat-Sun. Large selection of organically grown produce, natural foods deli, on-site bakery.

Located in the heart of historic Fabric Row, 719 S Fourth St, Philadelphia. 215-922-1146. EsseneMarket.com.

sunday Reiki Level I for Beginners – This foundation course is the most important of all levels of training. Seasoned bodyworkers will benefit, as much as beginners with no background in spiritual development or holistic health. The Reiki School and Clinic, 727 S 4th St, 2nd Flr, Philadelphia. Info: 215-238-0659.

Open Public Meditation – 9am. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Sunday Morning Sangha – 9:30-11:30am. Practice includes mantra meditation, shamatha (calm abiding) meditation; Vajrayana guided meditations and visualizations, and traditional Buddhist prayers followed by dharma teaching. $10-$15/donation. 954 N Marshall St, Philadelphia. TibetanBuddhist.org.

Guided Meditation and Sunday Celebration – 10-11:45am. Weekly meditation followed by a celebration in word, song and spirit. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610-695-0375. cslPhilly.com.

Silent Meditation and Sunday Celebration – 10:10-11:45am. Inspiring words, personal spiritual

practice and fellowship. New Thought Philadelphia, CA House, 118 S 37th St (UPenn campus).

NewThoughtPhilly.org.

Food Addicts Anonymous – 11am. A 12-step program for food addiction. Roxborough Memorial Hospital, 5800 Ridge Ave, Rm A (next to cafeteria), Philadelphia. 215-514-6692.

Quaker Meeting for Worship – 11am. Participate in this unique, un-programmed service to worship by gathering and silently waiting for Spirit to guide us. Friends Center, 1501 Cherry St, Philadelphia.

215-241-7000. FriendsCenterCorp.org.

Sunday Service – 11am. Embracing All Souls and Restoring Wholeness. The Unitarian Universalist Church of the Restoration, 6900 Stanton Ave, Philadelphia. 215-247-2561. uuRestoration.us.

Korean Dharma Service – 11am-1pm. This dharma service, conducted in Korean, includes prayer, chanting, dharma talk and hymn singing. Lunch will be served after the service. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-8848443. Philadelphia@WonBuddhism.org.

Slow Flow with Friends –1-2:30pm. Biweekly alllevel vinyasa yoga class followed by meet and greet. $15. 1509 N Front St, Philadelphia. 267-273-0086.

TheCommonRoomPhilly.com.

Yoga in the Greenhouse – 1-2:30pm. 1st, 2nd & 4th Sun. Join for Bring Your Own Mat yoga classes led by local teachers at the beautiful Fairmount Park Horticulture Center. This class is not suitable for first time yogis. 100 N Horticulture Dr, Philadelphia.

MyPhillyPark.org.

Contemplative Dance Practice – 3-5:30pm. 1st Sun. This personal and group awareness of body/ mind includes sitting meditation with self-directed body movement in space. Dress comfortably. $5$10 donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. RSVP: SilverSpaceDance@gmail.com. Philadelphia.

Shambhala.org.

For roughly

$3 PER DAY

you can start marketing your business!

Reach 35,000 TARGETED* Philadelphia readers per month with our Resource Guide.

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100% of the people seeing your message are interested in he alth and wellness.

CATEGORY NAME YOUR BUSINESS NAME Contact Name Address, City Phone • Website URL

Description: 40 words. Extra words and info lines available.

The Resource Guide listings are a reference tool allowing our readers to find you when they need you. Special pricing for display advertisers. Page number of your display ad here (if applicable).

FOR NO ADDITIONAL CHARGE, YOU WILL RECEIVE: One News Brief every six months

(your opportunity to announce an event or a news item about your business – approx. 200 words)

Teen Group Meeting – 7-8:30pm.1st & 3rd Sun. Helping teenagers 13-18 find personal empowerment through spiritual awakening. Along the way deep connections are made and a lot of fun is had.

Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112.

610-695-0375. cslPhilly.com.

Up to two Calendar Events every month

monday

Contact Us Today!

Fit Possibilities – 9-9:45am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. Grace Episcopal Epiphany Church, 224 E Gowen Ave, Philadelphia. Info: 267-779-7948 or LetsGo@ TransformUrLifeToday.com. TransformUrLifeToday.com.

Easy online submission forms for newsbriefs and calendars!

Kimberly Murray, Publisher 215-902-9137 Publisher@NAphilly.com

Stretch 4 Life – 10-11am. Soulful flexibility group fitness classes for men and women 55 and over to improve leisure lifestyle and lengthen the lifespan.

Bring a mat. Grace Episcopal Epiphany Church,

November 2019

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224 E Gowen Ave, Philadelphia. Info: 267-7797948 or LetsGo@TransformUrLifeToday.com.

TransformUrLifeToday.com.

Mindfulness Meditation and Chair Yoga – 12:30pm. Ground your mind and body. Spend a peaceful half-hour with a guided meditation. Chair yoga is a twist on traditional yoga, making it accessible for any age. For adults. Fumo Family Library, 2437 S Broad St, Philadelphia. 215-685-1758.

New Baby Meetup – 12:30-2pm. This informal group is designed for new moms and babies to meet and share with one another about the beautiful, and often times challenging, transition into parenthood.

Free. 4501-4503 Baltimore Ave, Philadelphia.

TheNestingHouse.net.

Practice, Study and Sangha: An Informal Gathering – 6-8pm. A social gathering, meditation practice and study/discussion for meditation practitioners of all levels. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Philadelphia.Shambhala.org.

La Leche League – 7pm. 3rd Mon. Providing support, encouragement, information and education to parents who choose to breastfeed. Private home.

Info: lllOfEasternPA.org.

tuesday Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude.

Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia.

Yoga and Meditation – 9-11am. Indoor/outdoor yoga and meditation classes in the garden open to the public and free of charge courtesy of Southwest Philadelphia’s Family Practice and Counseling Network Health Annex. Bartram’s Garden. Eastwick Pavilion, 5400 Lindbergh Blvd, Philadelphia.

Preregister: BartramsGarden.org.

La Leche League – 10am. 2nd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Calvary Presbyterian Church, basement nursery, 217 Fernbrook Ave, Wyncote. Info: lllOfEasternPA.org.

La Leche League – 10am. 3rd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Germantown.

Theresa: 617-650-4436. Info: lllOfEasternPA.org.

Tonic 4 Life – 5:30-6:30pm. A strength training and endurance class designed to speed up weight loss and condition the whole body for men and women 55 and over. Bring a mat and extra water.

The New Covenant of Philadelphia Church Campus, Grannum Bldg, Rm A1. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

Kirtan Connection – 6pm. Music meditation and vegetarian dinner. $10. Mantra Lounge, 312 E Girard Ave, Philadelphia. 215-834-8043. MantraPhilly.com.

Open Public Meditation – 6pm. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Tuesdays Grief – In This Moment – 6:30pm. A

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group that offers Support 7 Techniquest for coping with the grief process. $20/session or $100/6 sessions. 2801 Island Ave, Ste 13, Philadelphia.

Register: 484-347-1490. SEPhillyCounseling. weebly.com.

Reiki Share – 6:30-8:30pm. 1st Tue. With Danielle Stimpson. A reiki share is a great way to get some healing in a shared space. No experience needed; all lineages and levels welcome. $5-$10 donation.

Learn Reiki Philadelphia, 251 N 2nd St. LearnReikiPhiladelphia.com.

Group Meditation – 7-8:30pm. Practice sitting, walking and chanting meditation to calm your mind.

All levels. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org.

Sit n’ Stitch – 7-9pm. Brief periods of sitting will be interspersed with readings from dharma art books and creative time. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Info: SusieAndersonFibers@gmail.com.

Inclusivity Group – 7:30-9pm. Last Tue. Explore and discuss readings on mindful, inclusive communication and practice. We consider themes of inclusivity, diversity and intersectionality in the context of the Shambhala tradition. $5 donation.

Shambhala Meditation Center of Philadelphia, Windhorse Rm, 2030 Sansom St. 215-568-6070.

Register: Philadelphia.Shambhala.org.

wednesday Fit Possibilities – 9-9:45am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. New Covenant Church of Philadelphia, 7500 Germantown Ave. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

Stretch 4 Life – 10-11am. Soulful flexibility group fitness classes for men and women 55 and over to improve leisure lifestyle and lengthen the lifespan.

Bring a mat. New Covenant Church of Philadelphia, 7500 Germantown Ave. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

New Parents Meetup – 10-11:30am. Bring babies in arms and meet other new parents, get out of the house, and talk about whatever is going on. 1605 E Passyunk Ave, Philadelphia.

TheNestingHouse.net.

New Baby Support Group – 10:30am-12:30pm.

This informal group is designed for new moms and babies to meet and share with one another about the beautiful, and often times challenging, transition into parenthood. Free. Mount Airy Moving Arts, Carpenter St & Greene St, Philadelphia. TheNestingHouse.net.

Meditation – Noon-1pm. Reduce stress, learn to remain peaceful in challenging situations, increase clarity of mind and more. Love offering. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610695-0375. cslPhilly.com.

Open Public Meditation – 6pm. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Reiki Share – 6-8pm. 2nd Wed. With Victoria Powell. A reiki share is a great way to get some healing in a shared space. No experience needed; all lineages and levels welcome. $5-$10 donation.

Learn Reiki Philadelphia, 251 N 2nd St. LearnReikiPhiladelphia.com.

Sierra Club Southeastern Pennsylvania Group (SPG) Meeting – 6:15pm. 1st Wed. Focused on environmental issues facing the greater Philadelphia area, members and nonmembers are welcome to join SPG Executive Committee meetings in-person or by phone. City CoHo, 2401 Walnut St, Philadelphia.

866-501-6174 (code: 100 4 100#) Yoga – 6:30pm. With Brittany from Roots2Rise.

Wipe away the stress of the week and get your body and mind ready for a relaxing weekend. Decompress, unwind, and relax and start your weekend off the right way. Fishtown Community Library, 1217 E Montgomery Ave, Philadelphia. RSVP: FreeLibrary.org.

The People of Color Group – 6:30-8pm. 2nd & 4th Wed. A meditation, reading and discussion group for folks who identify as people of color who would like to contemplate and have facilitated discussion from that perspective. $5/donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Info: PeopleOfColorGroup@ gmail.com. Register: Philadelphia.Shambhala.org.

Families Anonymous – 7pm. A 12-step program for relatives and friends of those who suffer from substance abuse or related behavioral problem. Saint Francis Xavier Church, Parish Center, 2319 Green St, Philadelphia. FamiliesAnonymous.org.

Food Addicts Anonymous – 7pm. A 12-step program for food addiction. Bryn Mawr Hospital, 130 S Bryn Mawr Ave, 2nd Flr, Ladd Conference Rm. 610-659-0667.

Earth Stewards – 7-9pm. Learn to work collaboratively on earth projects as a group. Discover your unique connections to specific aspects of earth and nature; how to increase your ‘sensing’ and communication with devas, animals, insects, trees, rocks, etc; how to transmit energetics for your benefit, those around you and the earth. $180/4-classes.

Cherry Hill, NJ. Andrea Regal: 856-904-5566.

HealersUniverse.com Practical Magic – 7-9pm. What the ancients called magic, we now call science, when blended can be utilized to construct the world we desire personally and globally. Learn your unique way of creating; how to cooperate with earth law and in collaboration with architectural devas and the hidden folk to create the ‘soil-less garden’ of a project related to job, home, dreams! $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

thursday Healing for the Healer – Learn how to hold your footing on the path of a ‘sensitive’ in the wellness profession; work with structures within the energy field developing stability and balance; how to work with clients’ energy field for mutual benefit avoiding the drain or overpowering of energy patterns; how to modify, transform your field for optimal results in your specialty. $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

You are All That and More! – Journey through the human energy field, a dynamic, energy-con-

ment by providing community access to sustainably grown produce. General meetings are Thursday’s at 8pm during the school year to discuss gardening techniques and work on projects. Diamond St & Carlisle St, N Philadelphia. TempleCommunityGarden.com.

Bhagavad Gita Wisdom Series – 6pm. Discussion, meditation and vegetarian feast. $10. Mantra Lounge, 312 E Girard Ave, Philadelphia. 215-8348043. MantraPhilly.com. sciousness system. Discover how you can harness this powerful instrument to bring greater harmony and ease into your day to day life; experience subtle energy; awaken and heighten your intuitive abilities.

Home practices for clearing, balancing and aligning. $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude.

Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia.

New Parent’s Support Group – 12:30-1:30pm.

Last Thur. All are welcome. $5/donation/family.

Lilypad in South Philly, 1234 S Broad St. BlossomingBelliesBirth.com.

Tai Chi – 2pm. Based on Chinese soft-style martial arts, modern tai chi is best known as a gentle slowmotion exercise that improves balance, leg strength, relaxation, deep breathing, calmness, focus and alertness. Register: 215-685-1758. Fumo Family Library, 2437 S Broad St, Philadelphia. Register: 215-685-1758. FreeLibrary.org.

Tonic 4 Life – 5:30-6:30pm. A strength training and endurance class designed to speed up weight loss and condition the whole body for men and women 55 and over. Bring a mat and extra water.

The New Covenant of Philadelphia Church Campus, Grannum Bldg, Rm A1. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

Open Public Meditation – 6pm. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Yoga for Adults – 6:30pm. Every Thurs (except 2nd Thur). Wipe away the stress of the week and get your body and mind ready for a relaxing weekend. Decompress, unwind, and relax and start your weekend off the right way. Bring a mat. Thomas F Donatucci, Sr Library, 1935 Shunk St, Philadelphia.

215-685-1755. RSVP: FreeLibrary.org.

friday Fit Possibilities – 10-11am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. Grace Episcopal Epiphany Church, 224 E Gowen Ave, Philadelphia. Info: 267-779-7948 or LetsGo@ TransformUrLifeToday.com. TransformUrLifeToday.com.

Temple Community Garden Volunteer Day – 3-5pm. A student-run organization to combat the issue of food insecurity within the urban environ-

Scripture Study –7-8:30pm. 2nd & 4th Fri. This small study group gathers together over a cup of tea to read the scriptures of Won Buddhism and discuss its meaning and how it relates to daily life. $5 donation. 23 Abington Ave, Glenside. 215-8848443. Philadelphia@WonBuddhism.org.

Heart of Recovery – 7:30-8:30pm. A weekly support group bringing together Buddhist meditation practice and the wisdom of recovery. Meetings are anonymous and confidential. $2/donation.

Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Mark: phl.hor.coord@ gmail.com. Philadelphia.Shambhala.org.

DECEMBER

Coming Next Month

Uplifting Humanity Plus: Earth-Friendly Holidays

saturday Vinyasa Yoga – 8am. With Chris Czopek. Prana, asana and meditation for all levels. Beginners welcomed. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866-776-3034.

Bird Walks – 8-9am. 1st & 3rd Sat. Join our naturalists for a guided bird walk around the property.

All ages/levels. Bring a field guide, binoculars or borrow a pair. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-297-5880.

Dharma Service – 10am-noon. Includes sitting meditation, chanting, prayer, dharma talk and discussion on Buddhist philosophy and practice. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@ WonBuddhism.org.

Nature Play Saturdays – 10:30-11:30am. 1st Sat. Bring your family for a hike and unstructured nature play with representatives from our NaturePHL program. Climb, explore and learn more about the many health benefits of outdoor activity. Meet at the Tall Trees Playscape behind the Visitor Center.

All ages. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.

LiquidBody Self Myofascial Release Movement – Noon-1pm. With Emily. Unwind your body and mind exploring movement, touch, breath and posture to create the balance of softness and strength. Release fascial restrictions using foam rollers, balls, chairs etc in this movement therapy class. Movement Rx Studio, 333 E Lancaster Ave, Wynnewood. MovementRXStudio.com.

Reclaim Class – 6:30-7:45pm. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866776-3034.

Fergies Fit Bootcamp – 7-8am. Challenging but fun outdoor exercise class (held inside in extremely cold and wet weather). Improve endurance strength and agility while enjoying the fall weather. A co-ed class for adults 35 and up. Meet at 120W NorthWestern Ave, by the North Western Stables. Info: 267-279-7948, LetsGo@TransformUrlifetoday.com or TransformUrlifetoday.com.

To advertise or participate in our next issue, call

215-902-9137

November 2019

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community resource guide

WILDFLOWER HEALING

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

HAIR SALON – ECO-FRIENDLY

BOOKS THE SOUL ON ITS PATH TO PERFECTION

SL8 HAIR LOUNGE

How is a soul guided in the beyond? What is it like for the soul of a child? The Eternal Wisdom gives answer.

SL8 hair lounge is a full service eco-friendly salon. The salon's signatures are designed with complimentary services paired together giving you that true fullservice salon experience and caring to your every hair desire. We strive to keep our products pure and eco-friendly. Lanza is 100% vegan and glutenfree. Oribe is cruelty-free and vegetarian. "A trendy hairstyle is only as good as the health of one's hair".

Our mission is to make you beautiful without causing harm to our delicate ecosystem. See ad, page 11.

Toll-free: 844-576-0937 Gabriele-Publishing-House.com

CHIROPRACTIC CARE ADVANCED CHIROPRACTIC SERVICES Dr. Hank Finkel 4245 Pechin St, Philadelphia 215-483-3661 • AdvancedChiroRox.com

Dr. Finkel provides advanced spinal correction utilizing “state of the art” chiropractic techniques.

We also provide the latest in brain fitness with our revolutionary BrainTap service. See ad, page 3.

COMMUNITY ORGANIZATION MT AIRY USA

6703 Germantown Ave, Ste 200, Philadelphia • 215-844-6021 Info@MTAiryUSA.org Live. Work. Thrive. The mission of Mt. Airy USA is to preserve, empower and advance a vibrant and diverse Mt. Airy by stimulating development responsive to the community’s needs.

COUNSELING CREATING YOUR POSITIVE LIFE!, LLC Jan Collins, MEd • 484-416-3828 Mt. Airy-Phila • CreatingPositive.net

Heart-centered counseling, spiritual counseling, programs for organizations.

Loving who you are... regardless... unconditional. How can you experience anyone's love – your own, others' or God's – if you criticize yourself or others, worry about the past or future, or hold onto unforgiving positions? Acceptance, compassion, forgiveness, love, expansion. Special introductory rates.

FITNESS TRANSFORM UR LIFE

Yvonne Ferguson-Hardin Philadelphia • 267-779-7948 Transformurlifetoday.com lets@transformurlifetoday.com One-on-one fitness assessments, personal training for beginners to advanced adults 55 and older, specialized wellness education and health group classes, indoor and outdoor challenging classes. We also provide wellness presentations for schools, corporate events, churches and health fairs. Contact us today! See ad, page 6.

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Danielle Owad-Di Giovanni 8135 Germantown Ave, Philadelphia 215-248-2000 • SL8HairLounge.com

HEALTHY DENTAL CARE WEST PARK DENTAL

Dr. Alfredo Alexander, DMD 5906 West Girard Ave, Philadelphia 19151 215-748-0881 AlfredoAlexanderBrightSmiles.com West Park Dental of Philadelphia offers a friendly, knowledgeable staff dedicated to making every visit a great experience. Expert dental care is provided with a warm and personal touch in a comfortable relaxed setting. The first step towards a beautiful smile and a lifetime of good oral health is to schedule an appointment. See ad, page 2.

HOLISTIC HEALTH PRACTITIONERS SOUTH PHILLY WELLNESS

Jennifer June, HHP, LMT 2251 S 23rd St, Bsmt Lvl, Philadelphia 215-301-3072 • SouthPhillyWellness.com SPhillyWellness@gmail.com Take control of your wellbeing! Address reproductive concerns with Mayan Abdominal Therapy and Vaginal Steaming.

Find relief and support during pregnancy and the postpartum period. Improve quality of life and manage stress through globally inspired bodywork.

Release anxiety and the effects of long held trauma. Clients of all sizes, orientations and genders welcomed. See ad, page 10.

Rob Rose 973-727-9969 • WFHealing.com HealingWithRob@gmail.com With the right tools and guidance, we can unravel blockages and allow our system to find its balance.

To be free from blockages will allow you to enjoy greater physical health and mental clarity. There is truly an ocean of bliss that we can each discover within ourselves! I have received numerous certifications including Conscious Breathwork, Access BARS, Innerdance and SOMA Therapy. I integrate components of each of these into my sessions. See ad, page 7.

HOLISTIC SPA AND AROMATHERAPY THE SPA TERME DI AROMA

32 N Third St, Philadelphia 19106 215-829-9769 • TermeDiAroma.com Nestled in the heart of the city’s historic district, Spa Terme Di Aroma has long been a popular sanctuary for residents and travelers alike to enjoy an array of both classic and specialty spa treatments such as reiki, Indian foot massage and anti-aging collagen facials.

Spa packages and gift cards are available. Appointments are recommended. See ad, page 2.

HYPNOTIST SUZANNE KING

Certified Hypnotist, Member National Guild of Hypnotists Past Life Regression • Past Life Parties 610-644-8276 • SuzanneRKing.com You are so much more than you imagined! My purpose for these offerings is to give you a selfaffirming, uplifting and potentially transformative experience in order to live more joyfully!

MED SPA SERENITY AESTHETICS AND WELLNESS

Dr. Gina Charles 7058 Germantown Ave, Ste 201,Philadelphia 215-278-6638 • Info@Serenityawmedspa.com Serenityawmedspa.com Peace and harmony to your mind, body and spirit. Serenity Aesthetics and Wellness specializes in state-ofthe-art, aesthetic treatments and wellness solutions for clients in Philadelphia and surrounding areas.

Services range from micro-needling with platelet-rich plasma to mindful meditation. See ad, page 21.

Tired minds don’t plan well. Sleep first, plan later. ~Walter Reisch

MEDITATION THERAPY NIEMA GOLPHIN,

Meditation Consultant 215-828-5177 • NiemaGolphin.com NiemaGolphin@gmail.com “Minding my Soul Meditation” seeks to improve the human experience through mindful breathing combined with stretching techniques. Combining the breathing from yoga and stretching from the world of athletics, clients will receive an experience that incorporates the benefits of a full body massage, a yoga class, and tension reduction of stretching. Minding my soul offers whole group classes up to 35 people, one on one guided meditation and online live teachings. See ad, page 14.

MYOFASCIAL EMILY SMITH

Licensed Massage Therapist Myofascial Release & Movement Therapist Gardener 484-472-3626 • Emily-Smith.com Move your body, heal your Self, evolve your Spirit. Emily Smith is passionate about helping others learn how to heal naturally and enjoy life without pain.

NATURAL PHARMACY ASPIRE PHARMACY

4307 Locust St, Philadelphia 19104 215-883-0332 • AspireRxCare.com A one-size fits all slogan doesn’t work when it comes to ones health. We can work with your doctor and make your prescription tailored for your specific needs.We can customize your medical experience through prescription compounding and much more. See ad, page 6.

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 wellbalanced approach to health and healing.

NONPROFIT COMMUNITY OUTREACH WOMEN OF FAITH AND HOPE, INC.

Community Outreach Office Novella Lyons, Founder P.O. Box 14228, Philadelphia • 215-424-4180 NovellaKLyons@wofah.org • wofah.org United Way Number 7252 Women of Faith and Hope operates to encourage, enlighten and empower women about issues related to breast cancer in efforts to reduce the mortality rate through early detection. Contact to learn more.

PSYCHO-ENERGETIC COUNSELOR HEALERS UNIVERSE

Andrea Regal, Psycho-Energetic Counselor 856-904-5566 Andrea@HealersUniverse.com HealersUniverse.com Sessions facilitate personal transformation, spiritual expansion, revelation of soul purpose and one’s unique role in the evolution of the planet. Individually tailored to organically reintegrate dissociated pieces of ones Essence experiencing definitive and permanent change of both inner and outer conditions in a relatively short period of time. 35+ years experience in counseling and teaching the energetics of mind, body and soul connection. See ad, page 20.

REIKI AND HOLISTIC COACH BLISSFUL BEING

Pamela Matusz Master Reiki and Holistic Coach 2566 Frankfort Ave, Fishtown, PA 20 Nassau St, Princeton, NJ 609-360-5200 • BlissfulBeing.guru Pamela Matusz, owner of Blissful Being Reiki & Holistic Coaching, has opened a new location in Fishtown. Contact her about personalized, intuitive balancing and guidance at one of her two locations in Fishtown, PA and Princeton, NJ. See ad, page 7.

SUSTAINABLE FURNISHINGS LOTUS AND LILAC INTERIOR DESIGN

Jessica Salomone 267-245-8007 • LotusAndLilacDesign.com Hello@LotusAndLilacDesign.com We create interiors that are organic inspired, modern in sensibility and eclectic in design style. We believe that each space should tell the story of the people who live there and should be the embodiment of their personal style. Above all, we believe your interiors should promote wellness within your life and that everyone deserves healthy and beautiful spaces to live, work and play. See ad, page 3.

SUSTAINABLE ORGANIZATIONS 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.

classifieds 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 OFFICE SPACE AVAILABLE – in holistic counseling practice. Building near Philadelphia Airport.

Convenient to public transportation and highways. Includes utilities and internet. Counselors, psychiatrists, nurse practitioners, etc. all are welcome. 610-627-0111.

RELATIONSHIP MANAGEMENT SALES – Excellent opportunity for flexible part-time work. Natural Awakenings Philadelphia is seeking a self-motivated professional with strong interpersonal and communication skills to introduce businesses to the benefits of advertising in print and online. Must be self-motivated, organized, creative and good in sourcing suitable clients and events to target in Philadelphia. Must enjoy conversing on the phone and hosting face-to-face meetings, working from home and from the road. Need 20 flexible daytime hours per week to prosper. Occasional weekend and evening time required to attend events and

When the power of love overcomes the love of power the world will know peace. ~Jimi Hendrix

network. Generous commission plus bonuses. Previous relationship-based ad sales experience necessary. Email your name, phone number and a brief description of your experience to Publisher@NAPhilly.com.

November 2019

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