Natural Awakenings Philadelphia December 2016 by Natural Awakenings Philadelphia

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feel good • live simply • laugh more

Greener LOVING Healthy LARGE Libations Holidays Scientists Say We’re Fresh Thinking About Décor

All Connected

Restorative Drinks Revive Good Cheer

December 2016 | Philadelphia, PA Edition | NAPhilly.com natural awakenings

December 2016

WANT TO CONNECT WITH OUR READERS? THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER

Health & Wellness Issue plus: Affordable Complementary Care Readers Are Seeking These Providers & Services: Acupuncture • Alternative Healing • Chiropractic Energy Healing • Fitness Centers/Gyms • Herbalists Holistic Dermatology • Integrative & Natural Healthcare Providers • Massage Natural/Organic Foods • Physical Therapy Weight Loss • Wellness Trainers • Yoga ... and this is just a partial list!

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Conscious Dying

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plus: Children’s Dental Health

Readers Are Seeking These Providers & Services: Alternative Pediatric Physicians Earth-Friendly Burial Services • Estate Attorneys Estate Auction Houses • Faith & Charitable Ministries Family Counselors • Financial Planners • Florists Holistic Dental Care • Hospice & Care Facilities Orthodontists • Periodontists • Sacred Dying Doulas ... and this is just a partial list!

Food Sensitivities plus: Holistic Eye Care

Readers Are Seeking These Providers & Services: Allergists • Cooking Classes Co-op Marketers • Dietitians & Nutritionists Garden Supplies • Health Food Stores Healthy Restaurants • Herbalists • Homeopathy Natural Eye Care • Natural Health/Vision Supplements Senior/Sports Eye Care Specialists ... and this is just a partial list!

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advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 215-902-9137 or email Publisher@NAPhilly.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAPhilly.com. Deadline for editorial: feature articles are due by the 5th of the month, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Email Publisher@NAPhilly.com or visit NAPhilly.com for more information. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 704-657-3886. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

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

12 MERRY MUNCHING

Sugar-Free Treats Kids Love by Judith Fertig

14 A GORGEOUSLY

GREENER HOLIDAY

Fresh Thinking About Décor by Avery Mack

16 LOVING LARGE

Scientists Say We’re All Connected by Linda Sechrist

18 MAKING OURSELVES SMILE

by Susan Stukes

19 KRISTA TIPPETT ON OUR EVOLVING SPIRITUALITY

Why it Evokes Hope by Randy Kambic

20 HEAL ADRENAL

FATIGUE NATURALLY

Practical Ways to Regain Vitality by Linda Sechrist

22 HEALTHY HOLIDAY LIBATIONS

Restorative Drinks Revive Good Cheer by Judith Fertig

25 FETCH, STRETCH, DANCE Make Your Dog an Exercise Buddy

by Sandra Murphy

26 FITNESS 2017

New Year’s Resolutions that Stick by Aimee Hughes

NAPhilly.com natural awakenings

December 2016

letterfrompublisher Hi Philadelphia, We recently ended one of the most historical presidential election seasons by far. We’ve all had an

opinion at one point or another, but I’m optimistic that we can move forward, put differences aside and work together for a common good, regardless

Editor Martin Miron

of party lines. We can’t change the past, but we can

National Editors S. Alison Chabonais Linda Sechrist Calendar Sara Peterson

prepare for the future. As a “battleground” state, we’ve endured the campaign rhetoric, relentless phone calls, door-to-door bantering, television commercials, flyers, oversized mailers, yard signs and everything

Design & Production Stephen Blancett C. Michele Rose Sales & Marketing Kimberly Murray Multi-Market Advertising Pat McGroder: 704-657-3886 Franchise Sales 239-530-1377

else. Then November 8 came and suddenly it stopped! The campaigning and vying for our votes came to an end. After all the campaign chaos began to settle, I was driving down north Broad Street, the home of Temple University, when I looked up and there was on a banner that spoke to me in big, bright red, letters “GREATNESS DOESN’T QUIT”! As I proceeded underneath the banner with that insightful statement, I felt a sudden sense of encouragement and motivation. Those words gave me food for thought. This month, we are highlighting West Philly and some of the great humani-

Natural Awakenings – Philly 1515 Market St., Ste. 1200-533 Philadelphia, PA 19102 Phone: 215-902-9137 Fax: 215-402-3423 Publisher@NAPhilly.com NAPhilly.com ©2016 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at NAPhilly.com. Natural Awakenings is printed on recycled newsprint with soybased ink.

Philadelphia, PA

tarian projects unique to this neighborhood, like the “pay it forward” restaurant where everyone can afford to eat a healthy meal and other community outreach programs. If your neighborhood is doing some wonderful things to help uplift Philadelphia, we need to know so we can spread the good word. By reaching out, we can help raise awareness in the community. We each have a purpose and a responsibility as individuals to make this planet safe and peaceful, so as we head into the season of giving, please take time to share a little kindness. Why not, it’s free? To my entire team that helps make this an amazing publication month after month, to all our advertisers that help make it possible to publish, to the readers, to our distribution company, CCN, and to my family near and far, have a safe and peaceful and loving holiday. Peace and Love!

Kimberly Murray, Publisher NAPhilly.com

newsbriefs Dining on the Honor System

he nonprofit, pay-whatyou-can Everyone At the Table (EAT) Café nourishes, educates and unites the community in a welcoming environment. It functions like any other restaurant. People sit and eat a delicious meal and then receive a check with a suggested price for the meal. They will have the option to pay the suggested price, more than the suggested price, less than the suggested price or nothing at all. No one else dining in the restaurant will know how much someone paid for their meal. Any amount collected above the suggested price will help cover the cost for meals for people that cannot pay that price. Open since October, they also engage the community through activities, events and educational programming, including culinary arts and workforce readiness training. General Manager Donnell Jones-Crave says, “The EAT Café is a collaboration between Drexel’s Center for Hunger-Free Communities, the Vetri Community Partnership, Drexel’s Center for Hospitality and Sports Management and the West Philadelphia community. Additional contributors include People’s Emergency Center, Ahold USA/Giant Food, Greensgrow, Metropolitan Bakery and La Colombe Coffee.” Location: 3820 Lancaster Ave., For more information, visit EatCafe.org.

New Programs at Vital Step

ital Step Physical Therapy & Fitness is celebrating their first anniversary in West Philadelphia with a new fitness program, VitalFit, which includes weekly fitness classes that nts include yoga, Zumba and Bootcamp, as well as massage therapy services. s Weekly classes are Bootcamp a at 8 a.m. Tuesday and Friday; Yoga at very 11:30 a.m. Wednesday; and Zumba at 5:15 p.m. Massage . therapy is available by appointment. Vital Step offers many options to help improve the quality of life and health of clients through physical therapy and rehabilitative services, We also offer weekly fitness classes fitness classes, openand gymhealth/educational workshops. time and health education Location:to5008 Baltimore Ave., 2nd floor, Ste. D, Philadelworkshops improve phia. For more information, call 215-747-7383, email your healthy lifestyle. or visit vitalsteppt.com. YogaPhysicalTherapy@vitalsteppt.com • Massage • Reiki See ad, page 21.

How Can We Help You? ll 215-747-7383

Connect ~ Promote ~ Advance

Learn more at sbnphiladelphia.org natural awakenings

December 2016

newsbriefs Plan Ahead for a Healthy Future Local Cooking Outreach Yoga and Barre Program Visits Neighborhoods Y2bfit is conducting an

event, Envision Your Future: Yoga + Goal Setting, from 1 to 3 p.m., December 10, for those with a big goal to achieve, but are unclear about the next steps they should take to discover their passion and move closer to their dreams. Teacher Jessica Lawlor is leading this two-hour workshop designed to unite body, mind and spirit to find clarity, peace and purpose for the future. The physical practice is focused on the sixth chakra (ajna) associated with vision, intuition and seeing. She’ll also cover practical tips and tricks to uncover goals, create a roadmap, manage roadblocks, find focus and reach that goal. She says, “Combining asana, meditation, journaling and self-exploration, the workshop will leave participants feeling inspired and clear to focus in on that exciting, scary and justbegging-to-be-reached goal you can’t stop thinking about.” Y2bfit also offers beginners yoga, barre and postnatal fitness classes. Cost is $25. Location: 7101 Emlen St., Philadelphia. For more information, call 267-278-6251 or visit y2bfit.com.

he Mobile Teaching Kitchen at the Neighborhood Center brings informative, hands-on cooking lessons to children and families at farmers’ markets, schools and events in Philadelphia and surrounding areas. Vetri Community Partnership chefs will demonstrate a vegetablebased recipe and share other food preparation and storage tips. Upcoming events include the Lenfest Center, 3890 North 10th Street, from 4 to 6 p.m., December 6; Paul L. Dunbar School, 1750 North 12th Street, from 3:30 to 5:30 p.m., December 8; St. James School, 3217 West Clearfield Street, from 4 to 6 p.m., December 13; and Duckrey Tanner School, 1501 Diamond Street, from 2:45 to 4:45 p.m., December 15. For more information, visit VetriCommunity.org/event.

Help Pennies From Kevan Serve the Homeless this Holiday

he Homeless For The Holidays 5K Run/2.5K Walk will begin at 10 a.m., December 18, at FDR Park. Proceeds go the nonprofit Pennies From Kevan Foundation, which provides funding to local agencies that support the homeless and extremely low-income residents in the greater Philadelphia area. Online registration is open through December 14. Registration and bib pick-up at the event begins at 8:30 a.m. at the FDR Park Boathouse. Adult and youth runners from first to third place receive awards. Participants registered by December 11 get a T-shirt. Bring a pair of unused adult or child gloves, socks or thermal underwear and receive $5 off. Location: 1500 Pattison Ave., Philadelphia. For more information, visit HomelessForThe Holidays.org. 6

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Bright Lights Encourage Healthy Eating

healthbriefs

Cranberries Reduce Urinary Tract Infections

esearchers from Northumbria University, in England, have discovered that drinking peppermint tea can improve working and long-term memory. After 180 healthy adults filled out questionnaires about their mood, they were selected at random to consume one of three drinks—peppermint tea, chamomile tea or water—and then rested for 20 minutes. The subjects were then tested for memory and other cognitive factors and given a second mood questionnaire. Those that drank peppermint tea exhibited improvements in both types of memory and were more alert than the other two groups. The participants that drank chamomile tea displayed reductions in both memory and attention functions compared to the others. Researcher Mark Moss, Ph.D., notes, “The enhancing and arousing effects of peppermint and the calming, sedative effects of chamomile observed in this study are in keeping with the claimed properties of these herbs and suggest beneficial effects can be drawn from their use.”

LubaShi/Shutterstock.com

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A Cup of Peppermint Tea Boosts Alertness

esearch published in the Journal of Marketing Research links bright light to healthier food choices. The study observed 160 diners at four separate metropolitan locations of a chain dinner restaurant between 6 and 8 p.m. Two of the restaurants used bright lighting (250 lux luminance) and the other two locations had dim lighting (25 lux luminance). The researchers found that diners at the well-lit locations were more likely to choose healthy options such as baked or grilled fish and chicken than the patrons at the dimly lit restaurants. These results were replicated in a laboratory test of 700 college students where scientists attributed students’ healthier choices to the alert feelings that being in a bright room elicits.

breathe

Why Some Kids Grow Up with Fewer Allergies

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study in the journal Pediatrics, published by the American Academy of Pediatrics, has found that the common childhood habits of thumb sucking and nail biting can reduce the risk of adolescent and adult allergies. Researchers followed more than 1,000 individuals from 5 through 32 years old, monitoring these two habits at ages 5, 7, 9 and 11. The subjects were tested for allergies at 13 using a skin-prick test and again at 32. Of all participants, 31 percent were frequent thumb suckers and nail biters, and those children had a lower incidence of allergic reactions than the others. These results support a hygiene hypothesis suggesting that early exposure to microbial organisms reduces the risk of developing allergies. natural awakenings

December 2016

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ranberries, a staple on most holiday tables, can help women reduce their risk of urinary tract infections (UTI). A recent study published in the journal Phytotherapy Research tested the impact of consuming whole-cranberry fruit powder on women that had experienced two or more UTIs in the previous 12 months. Of the 182 study participants, 89 were given 500 milligrams of the cranberry powder daily for six months. The remaining 93 women ingested a placebo. The cranberry group reported significantly fewer infections than the placebo group. In addition, it took the women in the cranberry group more time to develop a first UTI than the women in the control group.

ADV ERTORIAL

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I was looking for a natural healing skin cream & found it! Originally saw the advertisement in a free local flyer called, Natural Awakenings. Know the editor, and she tells me that they will not post anything that they feel is not legitimate. Upon trying this cream, I was impressed. It took care of the extremely chafed area on both of my shins. Certainly would recommend this and use it again! ~Catherine

The cold, damp winter days are upon us. Don’t let chapped or dry, flaky skin get in the way of your daily life. Natural Awakenings Advanced Healing Skin Cream, a soothing therapeutic balm made with exclusive Manuka Honey from New Zealand, is the ultimate skin moisturizer for everyone in your family. Order one for the office, too!

Therapeutic Qualities

Natural Awakenings Advanced Healing Skin Cream combines botanicals and a unique blend of essential oils for a deep moisturizing therapy. It soothes and relieves dry, itchy or cracked skin quickly while restoring moisture and provides ultra-hydration protection and soothing comfort to wounds, sores, cuts and burns. Manuka Honey also relieves the pain and itch of psoriasis and other skin conditions. Besides its potent antibacterial properties, honey is also naturally extremely acidic, and that will eliminate organisms that decides to grow there.

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Restore Your Skin to Natural Youthful Beauty You’ll love Natural Awakenings’ therapeutic cream’s clean, fresh botanical fragrance. Discover what our amazing skin cream can do: • Provides Ultra-Hydration of Skin • Enhances Anti-Aging and Skin Renewal • Soothes Dry, Itchy, Cracked Skin • Relieves Most Burns, Including Sunburn • Comforts Wounds and Sores MANUKA HONEY is produced by bees that pollinate New Zealand’s Manuka bush. Advocates cite its antibacterial properties.

Hydration is a Must

The skin has a water content of 10 percent to 30 percent, which gives it a soft, smooth and flexible texture. The water comes from the atmosphere, the underlying layers of skin and perspiration. Oil produced by skin glands and fatty substances produced by skin cells act as natural moisturizers, allowing the surface to seal in water. Natural Awakenings Advanced Healing Skin Cream, applied after a shower or bath as daily maintenance, will improve the appearance of skin and heal unwanted conditions. Natural Awakenings Advanced Healing Skin Cream also combines pure botanicals and a unique blend of essential oils for a deep moisturizing therapy.

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Manuka Honey is gathered in the wild back country of New Zealand from the native Manuka tree (Leptospermum scoparium). The bees don’t use the pollen from a variety of other flowers or plants, so the content of the honey is very consistent. A 2013 study in the European Journal of Medical Research used active Manuka Honey under dressings on postoperative wounds for an 85 percent success rate in clearing up infections, compared with 50 percent for normal antibiotic creams.

healthbriefs ecotip Safe, Fun Gifts for Kids

As the Temperature Goes Down, the Healing Goes Up

n the wellness world, cryotherapy is the new black, with beautifully sculpted athletes, celebrities and everyday people singing the praises of its amazing benefits. Cryotherapy was created in Japan in 1978 by Dr. Toshiro Yamauchi as a holistic way to treat rheumatoid arthritis. Whole body cryotherapy is a revolutionary method of cold therapy comprising three minutes of exposure to subzero temperatures ranging from minus-200 to minus-250 degrees Fahrenheit. During these three minutes, the skin’s cold receptors cause the body to perceive this sudden and extreme cold as a life-threatening situation that activates a chain of powerful survival mechanisms in the body’s most crucial systems. Vasoconstriction (tightening of blood vessels) occurs and blood is redirected from the peripheral (outer) tissue to preserve the vital organs and maintain our core temperature. When we reenter a room temperature environment, the blood immediately rushes back to the skin, blood circulation is naturally stimulated and oxygenated blood is delivered back to the damaged tissue. As a result, inflammation is treated and relief from pain and discomfort begins. C.R.Y.O. Philadelphia is located at 1700 Sansom St., in Philadelphia, For appointments, call 267-267-758-2391. See ad, page 10.

During the holiday gift buying season, it’s good to recall the days of old-fashioned toys. Simple, wooden toys made with non-toxic paints are far safer than those sprayed with varnishes and paints containing lead and volatile organic compounds. Plastics can emit unhealthy chemicals used during manufacturing, which also produces environmental pollution. Pieces can break off, possibly injuring soft skin, or be consumed by toddlers with dangerous results. A recent report by Environment California, a research and policy center, found that products designed for babies and young children, such as soft plastic teethers, bath accessories and others, contain phthalates. Many toys require batteries containing heavy metals like mercury and cadmium. ChasingGreen.org recommends eco-conscious makers of toys available at GreatGreenBaby.com, including organic cotton stuffed animals; BabyBunz.com, featuring sustainably harvested cherry wood rattles and organic Egyptian cotton animals; and GreenToys.com, with play meal cookware and serving pieces made from bioplastic, consisting of a corn and starch resin. Here are other factors to consider. Educational toys can “enhance language, conceptual understanding and numerical and spatial cognition,” according to a study in the journal Mind, Brain and Education. Six-to-8-year-olds can gain an appreciation for archaeology playing with Smithsonian toys available at Barnes & Noble and BarnesAndNoble.com. PristinePlanet.com sells wood puzzles, solar-powered robots and board games from the Golden Gate National Park Conservancy. The Discovery Channel Store has safe toys and books for kids. Follow age guidelines in choosing gifts, advises Steve Pasierb, president and CEO of the Toy Industry Association. “Age-grading has nothing to do with how smart a child is—it’s based on the developmental skills and abilities at a given age and the specific features of a toy.” Practice conservation while saving money by canvassing thrift and consignment shops for classic card and board games.

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December 2016

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Eco-Toy Story

globalbriefs

America Outdone

News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Venezuela has passed a law that imposes some of the world’s toughest regulations on genetically modified organisms (GMO) and patenting of seeds in order to consolidate national food sovereignty, regulate the production of hybrid seed, reject the production, distribution and import of GMO seeds and ban transgenic seed research. Canada’s Centre for Research on Globalization describes it as one of the most progressive seed laws in the world. The country intends to establish a national seed system to implement the new law. The group will monitor and sanction any agricultural violations, with a focus on the protection of traditional seeds. Source: gmwatch.org

Source: Boston University

Patient Pets

Hospital Allows Cats and Dogs Pet dogs and cats are visiting with their seriously ill owners, reducing stress and improving morale, at the Juravinski Hospital, in Hamilton, Ontario. The Zachary’s Paws for Healing program, the first of its kind in Canada, was founded by Zachary Noble and his aunt, Donna Jenkins. Before each visit, the animals are thoroughly cleaned so as not to introduce harmful germs, and brought in on covered, wheeled carts away from all other patients during their one-hour weekly visits. The all-volunteer program plans to offer foster care to pet owners that enter the hospital for treatment. Learn more at ZacharysPawsFor Healing.com. 10

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The study Greening of the Earth and its Drivers, published by an international team in the journal Nature Climate Change, shows significant greening of a quarter to onehalf of the Earth’s vegetated lands based on satellite data from the past 33 years. This represents an increase in leaves on plants and trees that produce sugars using sunlight energy to mix atmospheric carbon dioxide (CO2) with water and nutrients from the soil. These sugars are the source of food, fiber and fuel for life on Earth. More sugars are produced when there is more of this greenhouse gas in the air in a process called CO2 fertilization. About 85 percent of the Earth’s land is free of ice and covered by vegetation, currently encompassing 32 percent of the planet’s total surface area. Lead author Dr. Zaichun Zhu, a researcher from Peking University, in China, states, “The greening over the past 33 years reported in this study is equivalent to adding a green continent about two times the size of mainland USA, and has the ability to fundamentally change the cycling of water and carbon in the climate system.” The effect may serve as a carbon sink to help counter climate change.

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Satellites Reveal Unexpected Plant Growth

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Greening Planet

Venezuela Bans GMOs

nonprofitspotlight If You Are Reading This, So Are Your Potential Customers.

Prison Bars Cannot Shut Out the Truth by Martin Miron

egun in 1990, nonprofit, all-volunteer Books Through Bars (BTB) is headquartered in the A-Space, in West Philadelphia. Formally organized as a collective, a core group of members make decisions about the organization and its activities on an equal, democratic basis and accomplishes its mission through the hard work and dedication of volunteers and donors. Their mission statement is, â&#x20AC;&#x153;We believe education, not incarceration, is the answer to the devastating effects that social, educational, and economic inequality has on communities.â&#x20AC;? They send free books and educational materials to inmates in Pennsylvania, New Jersey, New York, Maryland, Delaware, Virginia and West Virginia, and educate the public about imprisonment issues. BTB recives hundreds of letters from prisoners requesting books each week and send out more than 8,000 book packages annually and has immediate opening for volunteers on Tuesdays and Saturdays. Book donations are welcome, too; check

with BTB to see what is needed most and where to bring them. BTB programs, including book packages, Address This!, Hear Me Out zines and public outreach, directly addresses issues they believe are central to the problem of mass incarceration in the U.S.: the inequality that leads to relentless cycles of poverty and crime; poor access to quality educational programming and materials; and lack of public knowledge about of the factors that lead to imprisonment, the real cost to society and alternatives to imprisonment. Address This! provides innovative correspondence courses for individuals incarcerated in Pennsylvania, with a special focus on prisoners in solitary confinement or maximum security, who often have little access to educational options. Public outreach includes learning workshops for groups, panel discussions and public events addressing incarceration. Location: 4722 Baltimore Ave., Philadelphia. For more information and to donate time or money, call 215-7278170 or visit BooksThroughBars.org.

215-902-9137

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December 2016

healthykids

inspired by The Nutcracker’s Sugar Plum Fairy.

MERRY MUNCHING Sugar-Free Treats Kids Love by Judith Fertig

hen sugar was a commodity only the wealthy could afford, “visions of sugarplums” danced in the heads of children ensconced in Clement Moore’s ’Twas the Night Before Christmas. Now, cheap candy is everywhere and not all that special. What is special is making memories aligned with contemporary traditions while enjoying naturally sweet, healthy treats that kids will remember helping to create. “It’s important to limit sugary snacks, even during the holidays,” says Claire McCarthy, a Boston Children’s Hospital pediatrician, Harvard Medical School assistant professor of pediatrics and senior editor for Harvard Health Publications. She is also a mother of elementary school kids. “We need to use the opportunity—any opportunity these days—to teach children and families about eating healthy.”

Healthier Holiday Snacks Mothers Amy Roskelley and Natalie Monson, of Provo, Utah, agree that raising healthy kids is a challenge. Dealing with picky eaters, getting family members to exercise and sourcing organic baby care products are all in a day’s work for them. It’s why they founded SuperHealthyKids.com. Subscribers have access to meal plans, recipes and healthy parenting tips. Recent advice includes ditching prepackaged popcorn (listing unpronounceable ingredients) and instead making the treat at home— popping kernels in coconut oil and topping the result with maple snickerdoodle flavorings. Many moms turn to online boards for party ideas. Fun photos posted there guide kids in creating naturally sweet treats, such as fresh fruit skewers shaped like elves or magic wands

Natural Awakenings recommends using organic and non-GMO (genetically modified) ingredients whenever possible. 12

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“Building a gingerbread house is a time-honored tradition for many families,” says Jacquie Fisher, a Kansas City, Missouri, mom who masterminds the educational blog and kid-friendly adventure postings at KCEdventures. com. Learning to construct the edible structure is intriguing fun. “Testing out how to balance the walls, construct a roof and put together a fun little structure is the perfect intro to some basic physics principles,” she notes. Because she’s not a fan of sugar icing and candy add-ons, Fisher’s kids connect over how to make Rudolph the Red-Nosed Reindeer’s stable with whole-wheat graham crackers “glued” together with a homemade maple caramel mixed with coconut milk. They decorate using dried fruit, nuts, dry cereal and flaked coconut.

Christmas Stocking Stuffer and Hanukkah Gelt For healthy alternatives to sugary candy, savvy parents source sweet treats made with 100 percent fruit juice and fair trade chocolate available at health food stores and markets. Registered Dietitian Abbie Gellman, in New York City, reinvents the Hanukkah gelt, or foil-wrapped chocolate coins, that Jewish children traditionally receive. She flattens dried apricots with a kitchen mallet, dips them in melted dark chocolate and then sprinkles the treats with sea salt. We can always make wonderful memories true to the spirit of holiday traditions, and do it today in a healthier way. Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

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Gingerbread House Update

photo by Stephen Blancett

Sugarplums Update Healthy Sweets for Kids Apricot Gelt Fruit Skewer Elves

Yields: 12 servings (6 pieces per person)

Yields: 12 servings

11/2 lb dried apricots 1 lb dark chocolate chips 1 Tbsp coarse sea salt

12 cocktail sticks or short bamboo skewers 12 seedless green grapes 12 strawberries, hulled 1 firm banana, peeled and cut into 12 thin rounds 1 mozzarella stick, cut into 12 rounds

Using a heavy skillet or mallet, flatten apricots to ¼-inch thickness and set aside.

Popcorn: 1 tsp coconut oil, melted 1 /2 cup popcorn kernels

Dip each apricot in chocolate, coating ½ to ¾ of the apricot. Place on wire racks set over parchment or wax paper and sprinkle with sea salt. Let stand until set.

Maple Snickerdoodle Topping: 1 Tbsp coconut oil 2 Tbsp pure maple syrup 1 /2 tsp cinnamon Sea salt to taste

Transfer apricots to baking sheets lined with parchment or wax paper and refrigerate until firm. The gelt may be refrigerated in an airtight container for up to three days.

Heat the coconut oil in a medium saucepan, with a lid, over medium heat. Add 3 kernels of popcorn and wait for them to pop. Once the test kernels start to pop, add the rest, cover and allow to pop, shaking occasionally until popping slows to a near stop.

Adapted from a recipe by Abbie Gellman, SPECertified.com/blog/view/ apricot-gelt-recipe.

Yields: About 5 cups

For each skewer, thread a green grape to the bottom of the skewer to create the elf face. Top with a round banana slice to make the pale trim around the hat, then an upside-down hulled strawberry to form the pointy hat. Add a mozzarella round to make the pompom at the point of the hat. Serve right away.

photo by Stephen Blancett

Maple Snickerdoodle Popcorn

Place chocolate in the top of a doubleboiler over simmering water and stir until the chocolate has melted.

Holiday Fairy Wands Yields: 12 servings

12 long bamboo skewers 24 seedless green grapes 12 chunks of fresh pineapple 12 strawberries, hulled 2 starfruit (carambola), cut into 12 slices

Pour the popcorn into a large bowl and set aside.

Serve immediately making additional sea salt available. Courtesy of Amy Roskelley and Natalie Monson, SuperHealthyKids.com/ maple-snickerdoodle-popcorn.

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For the topping, whisk together the coconut oil, maple syrup and cinnamon, until well combined. Pour over the popcorn and mix well. Sprinkle the top with a few pinches of sea salt, mix again and taste.

For each skewer, thread a green grape 3 inches from the bottom of the skewer, leaving room to hold the wand. Next, thread a chunk of pineapple, then another grape. Thread a strawberry, pointed end up. Add a slice of starfruit to make the star on the end of the wand. Serve immediately. Courtesy of Jacquie Fisher, KCEdventures.com/blog/healthygingerbread-house-ideas.

natural awakenings

December 2016

A Gorgeously Greener Holiday Fresh Thinking About Décor by Avery Mack

ature’s holiday decorations can transcend cliché pine wreaths or farmed trees to make highly personalized indoor décor that supersedes traditional greenery. Yet mistletoe, holly leaves and berries, eucalyptus, poinsettias, tree needles, acorns and a cut tree’s water reservoir can be harmful to both pets and children. Here are some better choices.

The Tree

down the center space; add garlands and lights and set potted flowers and small gift boxes on the steps. Search “alternative Christmas trees” at Pinterest. com for more ideas. Another option uses hedge-like plants in lieu of a tree. Consider an English or Japanese boxwood plant or evergreen lilly pilly, and then trim to the desired size and shape. Plant it outdoors as weather and climate permit.

The Table

“While we were working on a photo shoot, the photographer decided to include a Christmas scene. I was able to add fresh greenery from the property to the red ornaments and white orchids that I’d brought along. It made a striking centerpiece running the entire length of the table,” says florist Angie Zimmerman, of Angie Zimmerman Designs, in El Dorado Hills, California. “For the fireplace mantel I used branches with red berries to add height on either side of the central mirror and then duplicated the centerpiece design between them.” A festive table can be dressed with appealing edibles. Use a bread wreath as a base and stud it with skewered basil leaves, cherry tomatoes and small balls of fresh mozzarella cheese for an easy, self-serve, Caprese appetizer. A colorful dish of balsamic dressing or another dip in the center, along with small plates and holiday napkins, completes the offering. For a sit-down dinner variant, place a few Caprese skewers in small, clear, glass vases along the table with individual finger bowls of dip. Flat-leafed green parsley sprigs add another special touch. Zimmerman further suggests using deep-red Roma

photo courtesy of Angie Zimmerman Designs

For smaller spaces or to make a statement, try grouping topiary trees of varying heights draped with solar

twinkle lights and small ornaments or fresh flowers to create a focal point in a bay window. “A lemon-lime cypress lends another burst of unexpected color on an entry hall table,” says freelance floral designer Janet Corrao, in Nutley, New Jersey. “It smells good, too.” Plants six inches tall work well. Corrao suggests setting the pots in colorful, inexpensive metal buckets from craft stores for added glamour. Unless deemed a hazard to active kids or pets, set up a mid-sized stepstool on a table or open a six-foot ladder in a corner and hang ornaments

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apples, cored, as candle holders. Make living place cards with small pots of herbs. Chalkboard paint identifies the plant and guest seating. Also consider colorful painted pots sporting a small cactus. Transform oranges into aromatic pomanders by scoring the rinds with a citrus stripper in a spiral, circle or other pattern. Use a small nail to make holes and stud the fruits with whole cloves. Adding seasonal greenery and sterilized pine cones makes a beautiful and fragrant centerpiece.

The Front Door

“I love to use pine cones for centerpieces,” Corrao says. “Our weather is cold enough that I don’t have to worry about bugs when collecting cones in the neighborhood.” For warmer climates, bake the pine cones for 30 minutes in a 200-degree oven to melt excess sap, kill insects and fully open them. Sold online or in kitchenware stores, a bay leaf wreath offers cheer at the door. After the holidays, hang it in the kitchen for easy access. “Kumquats, lemons, tangerines, small oranges and crabapples add color to green wreaths,” notes Corrao.

Garlands

For many, Christmas demands the smell of fresh pine boughs. Spice up the traditional greenery with carnations or other light-hued flowers colored with the juices of fresh, canned or frozen fruits and veggies—red from cranberries, beets and cherries; yellow and orange from yellow onions and carrots; purple from blackberries; green from spinach; pink from strawberries; and blue from red cabbage or blueberries. Freshly cut the flower stems and put them in the liquid from crushed produce or the can to absorb color. Hang garlands out of reach of young children and pets. Navjot Kaur, of Navjot Designs, in Chicago, says, “We all have greenery in our yard or patio gardens that can be used for the holidays. It’s fun to alter the design based upon what is available.” Imagination and inspiration can spark new, greener traditions.

Houseplants to the Rescue

or those looking for some festive flair this holiday season, Greensgrow’s has planters all potted up and ready to go with an assortment of ferns, prayer plants, crotons, coffee plants, Christmas cacti, cyclamen and a large selection of succulents. They have plants potted in a variety of containers: ceramic, aluminum and glass. Their greenhouse is stocked up with both hanging planters and terrarium supplies. Instead of the usual wreath for holiday decor above your mantel, consider a few houseplants that will be able to be enjoyed for years to come. Showy plants, like red or pink

cyclamen, are perfect to display in a fireplace. In place of cut flowers, try a Christmas cactus in a cachepot and watch it bloom. During the winter, we spend more time indoors, hiding under blankets with the windows shut tight, making for dry, low-quality air. House plants provide oxygen and absorb carbon dioxide, cleaning the air. Their superpowers also include increasing humidity, keeping temperatures down and reducing dust levels. Location: 2501 E Cumberland St, Philadelphia. For more information, call 215-427-2702.

Connect with the freelance writer via AveryMack@mindspring.com. natural awakenings

December 2016

LOVING LARGE Scientists Say We’re All Connected

Cosmic View

by Linda Sechrist

rue love is not something reserved exclusively for soulmates, couples, children, friends or family. Observations by sages for millennia and by enlightened scientists more recently are increasingly aligned with the point of view articulated by renowned meditation teacher Jack Kornfield that true love and awareness—a sense of universal connectivity and the idea that divinity, or the sacred, is found in all things—are indistinguishable.

Scientific View

This state of being, generally denoted by strong feelings of love or acceptance toward others, brings us into contact with universal energy which connects all of humanity with the natural world. Clues to our united commonality are explored in two 21st-century books, Love 2.0: How Our Supreme Emotion Affects Everything We Feel, Think, Do, and Become, by Barbara L. Fredrickson, Ph.D., and A General Theory of Love, by medical doctors Thomas Lewis, Fari Amini and Richard Lannon. These authors explore the brain science that’s related to love and awareness. 16

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Although trying to grasp love intellectually may be like eating soup with a fork, the authors of A General Theory of Love cite feelings as a good starting point. Fredrickson describes love as “the momentary upwelling of three tightly interwoven events: a sharing of one or more positive emotions between you and another; a biochemical synchrony between your and the other person’s biochemistry and behaviors; and a reflected motive to invest in each other’s well-being that brings mutual care.” Fredrickson, director of the Positive Emotions and Psychophysiology Laboratory at the University of North Carolina at Chapel Hill, believes love is a complex physiological response; a “positivity resonance.” She describes key factors in love’s ability to biologically transform us as oxytocin, a hormone active in social bonding and attachments, and the vagus nerve deep within the brain stem that connects with numerous organs, including the lead “character” in this relationship, the heart. The neural synchrony of positivity resonance between the brains of two individuals is a connected oneness that

During their 30-year friendship, Bob Staretz collaborated with astronaut Edgar Mitchell, Sc.D., the lunar module pilot on Apollo 14 and founder of the Institute of Noetic Sciences, to research and write “The Quantum Hologram and the Nature of Consciousness,” published in the Journal of Cosmology. Their scientific theory explains how all of creation learns, self-corrects and evolves as a selforganizing, interconnected holistic system through love. “Without exception, everything in nature exists and works together in total balance, resonance and harmony, interacting as one. From this perspective, Edgar and I reached the obvious conclusion—the organizing principle of the cosmos is agape love, an ultimate form of unconditional love that accepts all things existing in nature without regard to conditions, expectations, shortcomings, flaws or faults,” explains Staretz. The former executive director of Eternea, an organization focused on spiritually transformative experiences and the study of consciousness, Staretz says individuals that undergo such an experience attest that loving one another and all

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Fredrickson notes is far more ubiquitous than previously thought possible. Her research shows that it requires only connection, not the intimacy or shared history that comes with any special bonds. Micro-moments of the connected oneness we feel as life-giving reverberations occur via shared smiles or laughter, a common compassion or an engaging story. Humans all hunger for such moments. The prerequisites are perceived safety and authentic sensory connection with another, even if it’s fleeting. In Fredrickson’s perspective, such neural coupling is a biological manifestation of oneness in which a habitual focus on “me” expands to a life-expanding “we”.

of nature, of which we are a part, is the central reason for our existence. Anita Moorjani’s latest book, What If This Is Heaven? reiterates the life lesson she learned from her dramatic near-death experience in which she identified herself as a state of pure consciousness connected with everything in the cosmos. She clearly heard: “Your only work is to love yourself, value yourself and embody this truth of self-worth and self-love so that you can be love in action. That is true service, to yourself and to those who surround you.” This message continues with her, and she explains that by not loving ourselves, we are denying the part of God that expresses itself through us. An overarching insight from her lifechanging journey is, “Unconditional love is a state of being, not an emotion. It’s not just one side of the coin—it’s the whole coin.”

If the doors of perception were cleansed, everything would appear to man as it is, infinite. ~William Blake

How-to Resources Interest in this deeper perspective led The Shift Network, which offers online transformative education, to host a recent Advanced Teachings for Truly Loving Yourself with Margaret Paul, P.h.D., co-author of Do I Have to Give Up Me to Be Loved By You? Many others are working to spread the word about a larger sense of lifegiving love, including Cleveland, Ohio, intuitive psychologist Debra L. Reble, Ph.D., author of Being Love: How Loving Yourself Creates Ripples of Transformation in Your Relationships and the World. She says, “Our soul’s purpose is to be and express love. We dream of love, yearn for love and make love, but rarely do we realize that we are love, a source of divine energy.” Reba Linker, a New York City life coach and author, hosts a Leaders in Self-Love Facebook page and the Paint Yourself into The Picture online coaching show. Linker’s philosophy on love resembles that of New Thought leader Michael Beckwith, minister, author and founder of the Agape International Spiritual Center, in Culver City, California—

to discern that our true nature is love is to know that we are created in the very image and likeness of love, the essence of life itself. Gary Sinclair, author of Healing Memories in Seconds, views his life from an altitude of oceanic oneness. His 35 years of study in a field that uses energy to heal spirit, mind and body led him to develop Soul Link, a memory energy therapy. His work is changing the face of therapy for those with post-traumatic stress disorder and led to the revelation, “Love pulls whatever it touches to its highest potential.” Teaching what he knows “beyond a shadow of a doubt” helps to shift his students’ worldview. “All of creation is made up of electromagnetic energy vibrating at different frequencies. We are energy beings who can learn to manage our energy to heal ourselves. We are all connected by omnipres-

ence, the energy of love, a heart connection of life. Consciously choosing this awareness allows us to be ‘love living life.’” Kamini Desai, director of education for the Amrit Yoga Institute, in Salt Springs, Florida, lends her yogic perspective to love. “We are each a wave on the ocean of existence. Even though we are separate waves, we carry the essence of the same ocean. When that essence manifests in us as spirit, its quality is a healing force of love surrounding our cells, causing our heart to beat and regenerating our organs. This intelligence guides and directs the universe in the same manner that it heals and maintains our body. In yoga, we learn to listen to its subtle voice so that we can follow its urges and energetic impulses to the source from which it springs.” The perceptions of California’s HeartMath Institute founder Doc Childre, dedicated to helping people access their intuitive insight and heart intelligence, are generally aligned with those of Fredrickson. Both approaches recognize how order and balance in the nervous system and smooth, harmonious and coherent heart rhythms enhance our ability to clearly perceive a far larger universe of experience. The ensuing connections widen the windows of perception to view ourselves as no longer separate, but part of a unified whole. Accumulated micro-moments of love communicated through synchronized gazes, touches and vocalizations forge a shared subjective appreciation of connection and oneness. We feel ourselves embodying positive resonance and experience easier and more immediate rapport in familial, familiar and even new relationships. We discover abundant opportunities to feel love, loved and loving as we make ourselves available to them. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com.

natural awakenings

December 2016

Making Ourselves Smile by Susan Stukes

ove is more than just a feeling, it is a whole-body experience and it has a deep and pronounced effect on our mind-body connection. We feel much better physically and emotionally when we receive a hug or affection from someone that loves us or when we have expressed our love to someone or participate in an act of love and giving. That is love influencing five key areas that can affect our wellness. When the nutrition, emotions, physical, spiritual and environmental aspects of our beings are in balance, we are better able to love and receive love. We can take action to nourish and nurture ourselves to be able to love profoundly, receive love and enjoy the benefits of love. Loving and being in love actually improve our level of health, boosting the immune system and the feel-good neurotransmitters in our brain that control mood, outlook and feelings of well-

being. Love is essential for our physical, mental and spiritual well-being; it is healing and powerful. On a physical level, besides being the opposite of stress, love is wired into our chemical makeup. When we give and receive tenderness, compassion and affection, the brain releases love hormones such as oxytocin, which helps us bond with others, protects us from the effects of stress and literally heals our hearts. Dr. Louann Brizendine, author of The Female Brain, found in her research that a decline in oxytocin can put stress on our relationships. He also discovered that this decline may cause multiple health problems. Emotionally, love is powerful, and our emotions are closely linked to our nervous system, immune system and of course, our hearts. Spiritually, having a loving spirit can make us more resilient to life chal-

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lenges. Our environment includes our relationships, job, career and community. If we donâ&#x20AC;&#x2122;t feel safe, protected and valued, we may make decisions out of fear and isolation, instead of love. Our environment, if there is no love or it isnâ&#x20AC;&#x2122;t reciprocated, can also be a source of stress that wreaks havoc on our precious mind-body connection. Food and lifestyle factors have a powerful effect on neurotransmitters. By adding the right nutrients, we can influence our thoughts about ourself and our perception of others around us. Try a happy hormone smoothie found at HealingTheBody.ca/happy-hormonesmoothie-recipe. Adding exercise can stimulate our body to release endorphins that are associated with feelings of attachment and comfort. Like opiates, they calm anxiety and pain and reduce stress. Strengthening our spiritual connections helps us feel supported during times of uncertainty or struggle. Prayer, meditation, chanting, spending time in reflection, joy journaling and engaging in acts of kindness are just a few ways that can help us you tap into our inner self and spark happy healing/hormones and positive energy. This holiday season, we can commit to loving ourselves with nutrient-dense food, loving self-talk, soft touch or relaxation massage, positive social engagement, fun filled physical activities and much needed quiet time... and our mind and body will smile. Dr. Susan Stukes is a certified health coach and oral health specialist at Sevalife. Contact her at 844-646-7382 or Sevalife.net. See ad, page 14.

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wisewords

Krista Tippett on Our Evolving Spirituality Why it Evokes Hope by Randy Kambic

rista Tippett helps us ponder the meaning of life as host and executive producer of On Being, the award-winning weekly radio program and podcast produced in Minneapolis for more than 400 public radio stations. The bestselling author of Einstein’s God: Conversations About Science and the Human Spirit has been acclaimed for thoughtfully delving into the mysteries of human existence. Her latest book, Becoming Wise: An Inquiry into the Mystery and Art of Living, reflects upon how spirituality intersects with science, technology, health, art and politics. This daughter of a Southern Baptist minister first launched her show, originally titled Speaking of Faith (also the title of her first book), on Minnesota Public Radio/American Public Media in 2003. Today, Tippett continues to discuss faith, spirit, inner growth and what it is to be human with leading authors, thought leaders and pioneering change makers. She also hosts online classes and a blog.

How has On Being evolved to reflect existing dimensions of spirituality that have proven surprising? I am fascinated with how spiritual life and religious identity have evolved in the last decade. This part of life is more fluid than it’s ever been in human history. We are the first generation that didn’t inherit religious identity like we

do a hometown. We craft our spiritual lives and choose our faith, even if it’s the faith of our families. In many that don’t claim a religious affiliation, especially Millennials, I encounter a spiritual curiosity and ethical passion akin to religion at its best. Because seekers dwell both inside and outside of traditions, my life of conversation stretches beyond boundaries in ways I did not expect when I began. I also never imagined that I’d interview physicists, evolutionary biologists and neuroscientists exploring territory previously reserved for theologians and philosophers. Together, they are illuminating the ancient questions related to our place in the cosmos; the nature of human freedom and consciousness; even beauty and the reality of mystery.

Which guests do you feel have resonated the most with listeners and why? A show that seems to have touched more people most deeply is my interview with the Irish poet, philosopher and author John O’Donohue just before he died in his early 50s. He radiated such an unusual combination of qualities: wisdom, tenderness and playfulness; mysticism, theology and a raw Celtic earthiness. He’s someone who could speak of God with great wildness, strangeness—and authority. He inspired with his vision of beauty as a human calling and somehow embodied it for

the listener. I meet all kinds of people that keep that show on their playlist and listen again and again. In general, my favorite guest is the most recent person interviewed. At the moment, it’s Jimmy Wales, the Wikipedia co-founder, who stunned me with his insistence on kindness as the virtue that’s made this nonprofit’s ethos and accomplishments possible. Another is civil rights veteran Ruby Sales, who wisely works to uplift the human drama of our political/social moment, like the way we must come to be as articulate about what we love as about what outrages us.

How do you see people’s awakening sensibilities influencing local and global issues? I am drawn to the notion that we are in the adolescence of our species. The globe right now is like a map of the teenage brain, prone to recklessness and destruction in places and simultaneously possessing vast potentials for creativity and advances. So many are relentless in telling the story of destruction that it seriously colors how we tell the story of our time. I stand among those shining a light on the abundant beauty, goodness and courage in our world so these become more visible and evident at a global level.

Are you optimistic about the future? I am hopeful about the future. My life of meaningful conversation has led me to re-imagine the meaning of hope. It has nothing to do with wishful thinking, but rests on the lives of beauty and goodness I see everywhere I turn. It’s a choice—a more exacting and courageous choice than cynicism or resignation. The pain and fear alive in the world surface as anger and violence, and some of us are called to be calmers of fear. We must create the world we want our children to inhabit and do so together. Hope isn’t an option on this path; it is one of our primary resources for getting there. Randy Kambic is a freelance writer and editor in Estero, FL, and regular contributor to Natural Awakenings.

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December 2016

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Heal Adrenal Fatigue

NATURALLY Practical Ways to Regain Vitality by Linda Sechrist

atigue due to physical or mental exertion is common in those beleaguered by stress, poor eating habits and insomnia, struggling to balance the needs of family and career and too often using caffeine and other stimulants to artificially rebound energy. James L. Wilson, Ph.D., a doctor of chiropractic and naturopathy, educates medical professionals about an even more serious health issue he identifies as “adrenal fatigue”; it’s characterized by below-optimal adrenal function induced by an overload of such stressors. Our two walnut-sized adrenal glands, one atop each kidney, produce vital hormones that help control heart rate, blood pressure, digestion and many other functions, including how the body deals with stress.

Identifying the Core Issue

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In his book, Adrenal Fatigue: The 21st Century Stress Syndrome, Wilson sheds light on the scope of the problem. “The fact that adrenal fatigue is unrecognized by conventional medicine has left millions of people suffering from an untreated problem that interferes with their ability to function normally and capacity to enjoy life. For those whose adrenal glands are ‘running on empty’, even something as basic as happiness seems almost out of reach,” comments Wilson, who resides in Tucson, Arizona. Individuals suffering from adrenal fatigue are most concerned about their low moods, energy, mental acuity and libido, for which conventional medicine typically prescribes antidepressant and anti-anxiety drugs. These medications do nothing to revive adrenal functioning. This faulty condition also affects weight gain and a propensity toward the development of some diseases, including

fibromyalgia. “Your resiliency, energy, endurance and very life depend on the proper functioning of the adrenals,” Wilson says. We’ve inherited our sympathetic nervous system and its stress response of fight-or-flight from our prehistoric ancestors. It hasn’t evolved to differentiate between an acute threat to survival and the chronic threats from looming deadlines, financial pressures and other modern-day worries. “The adrenal stress response to physical danger or any perceived psychological threat is identical—the release of norepinephrine and epinephrine responsible for cascading physiological reactions,” explains Dr. Vijay Jain, who treats fatigue from an integrative perspective at his Mind Body Wellness Center, in Palm Coast, Florida.

Suggested Treatments

Adrenal fatigue is mainly a self-induced health problem that doesn’t just appear. It results from an accumulation of ongoing choices that we can change. Jain applies ayurvedic principles to reestablish balance in the body’s three prominent mind-body types that influence personal well-being. These are known as vata, pitta and kapha. For people primarily characterized by vata and pitta typology, fatigue is the result of being overactive and burning the candle at both ends. For those with kapha constitutions, fatigue is the outcome of a sedentary lifestyle with insufficient movement and eating the wrong foods for them. He further recommends getting more sleep with regular bedtimes, practices such as yoga nidra meditation, pranayama (yogic breathing) and a slower-paced yoga practice with longerheld meditative poses, as well as massage and a diet designed to restore our biological energies, or doshas, to a balanced state. “Depending on a patient’s constitution I advise some to slow down and burn 50 percent less of their candle, while I tell others to increase their physical activity and improve their diet.” Jain also recommends a type of ayurvedic purification and detoxification treatment that involves a series of five therapies including massage and herbal treatments. Performed in sequence, these allow the body and mind to drop into a state of peacefulness. Acupuncture treatments are also helpful, along with a regimen of adaptogenic herbs such as ginseng, schisandra and ashwagandha, according to Jain. In Happy Healthy Thyroid: The Essential Steps to Healing Naturally, author Andrea Beaman writes about how she recovered naturally from adrenal fatigue. To restore energy and vitality to the body, she further recommends the healing practices of hatha yoga, qigong and tai chi. “These modalities build energy, whereas power yoga, and cardiovascular exercises drain energy in fatigued individuals,” advises Beaman. She notes that it can take six months to two years to restore desired energy levels. Beaman counsels individuals with behavioral characteristics that make it more challenging to burn less of their candle. She grabs their attention with the critical nature of their situation. “‘You are in and out of life in a blink. If you’re exhausted at age 48, how are you going to live a vibrant, happy and exuberant life right up to the finish line?’ That generally works,” she says.

More Tips to Beat Fatigue by Linda Sechrist

he earliest signs of adrenal fatigue are low energy and the need for several strong shots of caffeine to kick-start the morning or get through an afternoon slump. If these symptoms arise, take steps to begin nourishing, restoring and de-stressing the adrenal glands. Eliminate stressors. Reevaluate daily schedules to make room for a regular session of yoga, meditation, tai chi or qigong. Establish a regular sleeping schedule aligned with the body’s natural cycle. Slipping between the sheets no later than 10 p.m. can mean better and deeper rest. Make dietary changes, starting with 40 grams of protein each morning. Limit the intake of stimulants, including caffeine. Eliminate sugar and processed grains. Add adaptogenic herbs and organic coconut and olive oils to dishes and food preparation. Eat nutritious foods such as greens and brightly colored vegetables. As a result, blood sugar and insulin levels will take fewer rollercoaster rides, easing the work of the adrenals. Refrain from over-exercising. Excessive cardio or endurance training is hard on the adrenals, so substitute more relaxing forms of exercise. Practice calming mindfulness and deep, controlled, diaphragmatic breathing.

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Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com. natural awakenings

December 2016

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Healthy Holiday Restorative Drinks Revive Good Cheer by Judith Fertig

uring jam-packed special occasions like holidays, our drinks should multitask, too. We need festive tipples to refresh us without overdoing it, restore equilibrium if we overeat or drink or revive us when we’re feeling low from a seasonal cold or flu. In addition to traditional offerings that family and friends might expect, why not add a new and improved signature drink to everyone’s repertoire? These feel-good beverages, featuring winter fruits high in vitamin C, anthocyanins, therapeutic herbs and fresh ginger, deliver delicious boosts to help us feel our best.

Refresh

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The season of hospitality is happily also the season of pomegranates, blood oranges and Meyer lemons (a sweeter, thin-skinned, aromatic variety). These vibrant fruits give a taste of good cheer to anything we can pour, shake, muddle or simmer. Whether we offer fresh-squeezed blood orange juice in the morning, a nonalcoholic cocktail of pomegranate juice and sparkling water, or a squeeze of Meyer lemon juice in a hot toddy or tea, the tart flavor is a sure pick-me-up. The red color in antioxidant-rich blood oranges and pomegranates indicates the presence of anthocyanins, compounds that might help prevent cancer and heart disease, as well as treat eye disorders, according to an article published in the Journal of Biomedicine and Biotechnology. Meyer lemons are a good source of vitamin C, essential for producing collagen needed to support the formation of new bone, blood vessels, ligaments and tendons, according to the Food and Agriculture Organization of the United Nations.

Restore

After an evening of over-imbibing, our systems need to reboot. The stomach needs help in processing alcohol, plus we may be dehydrated and feeling a little queasy. Filtered water, coconut water or a sweet, caffeine-free coffee or carbonated beverage of the lemon-lime variety rehydrate, as well as help our digestive system break down and flush out the alcohol. According to Registered Dietitian Aicacia Young, in Austin, Texas, founder of ClimbHealthy.com, the simple act of drinking water before we go to bed can assist in the recovery process. Research published in the Food & Function journal found that lemonlime soda helps the body metabolize alcohol better by speeding up its ability to process the compound aldehyde dehydrogenase, the main cause of hangover symptoms. For nausea and motion sickness, ginger or peppermint tea can help, according to studies in the American Journal of Physiology and the French Prescrire International.

Revive

Sometimes the stress of holiday to-dos, often combined with travel, can lower the resilience of our immune system. When we feel symptoms of a cold or flu coming on, the classic hot toddy can help us feel human again. The alcohol in whiskey is a natural decongestant; plus, it helps get us to sleep. Honey soothes and perky lemon juice gives us hope that we’ll feel better the next day. Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS. Connect at JudithFertig.com.

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LIBATIONS

Perk-Me-Ups

Seasonal Drinks that Revitalize

and simmer for 15 minutes. Strain out the ginger slices and serve in a mug.

Yields: 1 serving In a champagne flute, pour a jigger of gin, the juice of half a blood orange and a squeeze of Meyer lemon juice. Top up with champagne. Courtesy of Kathryne Taylor, a whole foods and vegetarian blogger; Search CookieAndKate.com.

Holiday Sangria Yields: 8 servings Combine 1 liter of cabernet sauvignon, a quart of pomegranate juice, ¼ cup agave nectar, 1 thinly sliced Meyer lemon and 1 thinly sliced pear in a pitcher. Add ice and stir. Pour into glasses to serve.

Fresh Hot Ginger Tea Yields: 2 servings Bring 2 cups of water to a boil, and then add 1 small knob of fresh ginger, precut into thin slices. Reduce the heat

Meyer Lemon Hot Toddy Yields: 1 serving Bring 1 cup of water to a boil. Remove from the heat. Stir in the juice of half a Meyer lemon, a tablespoon or two of honey and a jigger of whiskey. Serve hot in a mug. Courtesy of Judith Fertig, Alfresco FoodAndLifestyle.blogspot.com.

Fresh Hot Peppermint Tea Yields: 1 serving Bring 1 cup of water to a boil. While it’s boiling, place 7 to 10 fresh organic mint leaves in a tea cup. Pour the hot water over the mint leaves and let them steep in the cup for 5 minutes. Strain out leaves as desired, and enjoy. Courtesy of Heather Crosby, author of YumUniverse: Infinite Possibilities for a Gluten-Free, Plant-Powerful, WholeFood Lifestyle; YumUniverse.com/ fresh-peppermint-tea.

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Blood Orange French 75

Courtesy of Judith Fertig, Alfresco FoodAndLifestyle.blogspot.com.

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The best holiday drinks are festive and taste great. They should also be easy to fix. Here are five to get us started.

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December 2016

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naturalpet

Fetch, Stretch, Dance Make Your Dog an Exercise Buddy

Sean Nel/Shutterstock.com

an and woman’s best four-legged friend can activate and energize even the most reluctant couch potato or exhausted owner, making the family dog an excellent exercise buddy. Regardless of how lax we may be, everyone feels better after some kind of workout. A study published in the journal Environmental Science & Technology confirms that working up a sweat outdoors affords an appealing boost of energy, enjoyment and improved state of mind. Dogs love routine, so they’ll be waiting by the door for their daily walks. Make each outing mindful by letting the pet choose the route and pace. While they stop to sniff, do hamstring stretches by leaning against a wall, fence or tree. Once the warm-up portion is completed, add sprints to burn more calories. Ask for a sit, pick a goal a short distance away and then give the cue to run together fast. After arriving at the goal, ask for another sit. “Our favorite time to go is before 7 a.m. to avoid cars and when the asphalt isn’t too hot for his paws,” says Monica Weintraub, a food and travel blogger currently working from Beijing, China. “Carl loves the burst of energy, and we both build muscle.”

A backyard agility course can complement or even substitute for walks. It’s easy to make with weave poles, jumps and tunnels. Vary the order of the obstacles and run alongside the dog to call out each one. When it’s excessively wet, cold and icy or hot outside, create an indoor agility course. Use blankets and upturned chairs for tunnels, cardboard boxes to designate a weaving trot and a hula hoop for jumps. Set it up on top of rugs that foster firm footing. Balance can also be improved with exercise balls. While some dogs only see a soccer game, others try to balance on the ball, strengthening core muscles like their humans. Learning doga, or yoga for dogs, incorporates a canine’s natural trainability, flexibility, mimicry of human moves and desire to please. Kristen Corral, who’s also certified in animal massage, teaches Anima yoga fusion classes for people and pets of all ages in Las Vegas. “Anima means an expression of one’s true inner self,” she explains. “We work on balance and never force the dogs into poses. They’re excited during the first sessions, but as you move and breathe

Barna Tanko/Shutterstock.com

by Sandra Murphy

together, it becomes a calming and relaxing activity.” Floor exercises with the help of a dog also helps strengthen core muscles. Do leg lifts and teach the pet to walk under a raised leg to ensure it stays raised for the proper amount of time. Incorporate fetch games with sit-ups; throw the toy when sitting up and accept it back while reclining. Alternate arms—the dominant one has better aim, while the other one adds steps for the dog as it runs to fetch an errant toss. For chair exercises, use a toy to lure the dog under the chair, moving it from side-to-side, simultaneously working the waistline. Fetch lets the dog chase the toy before dropping it in front of the chair, giving the owner’s core muscles a workout when bending to pick it up each time. Dogs love to play hide-and-seek. It’s easy with two people; one holds the dog while the other hides. If solo, teach the pet to sit until a timer goes off before starting the hunt. “I ask Felix, my mixed-breed dog, to hold a sit-stay while I go hide,” says Chantelle Wallace, a professional writer who volunteers to exercise animals at Skyline Pet Care and Fitness, in Austin, Texas. “Hide and seek activates both mental focus and physical exercise.” Dancing to favorite tunes expends lots of energy. Dogs may perform obedience moves to the beat or, like humans, dance like nobody’s watching. Scientists at the University of Missouri are among those that have found that music improves moods, too. Teaching a dog to help around the house impresses everybody and takes advantage of bad weather to catch up on chores. They can tour a laundry basket to bedrooms, pick up trash or place items for recycling in a bin. Select individual items to be carried up or down stairs for a muscular workout. Take some tips from Jesse, a most helpful dog, at Tinyurl.com/HouseholdHelpPooch. When our will to exercise is wavering, an eager dog will help keep an exercise routine interesting and on track. The dog’s goal is always to have fun with their favorite person. Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@ mindspring.com.

natural awakenings

December 2016

FITNESS 2017 New Year’s Resolutions that Stick by Aimee Hughes

very January, we rally our hopes, vowing that this time our New Year’s resolutions will finally stick. However, “If you don’t have a plan, plan to fail,” says Kansas City, Missouri, personal trainer Jake Albracht. We can make our health and fitness goals for 2017 a reality instead of just wishful thinking. Find a good trainer. “A personal trainer provides a helpful base of knowledge because the hardest part for most people is a lack of planning and diligence in following up. Trainers can step in to help a client achieve their goals,” says Albracht. Jeanne Rankin, assistant strength and conditioning coach at the University of Kentucky, in Lexington, adds, “A personal trainer can also help you set lofty goals that you wouldn’t have considered on your own due to fear of failure in achieving them.” Secure personal attention. Individual attention is invaluable. Albracht notes, “There’s nothing like the instant feedback with technique, information and support that one-on-one training provides.” Rankin adds, “In ongoing individual evaluation, a personal trainer can see exactly what’s going well and what

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isn’t, providing a better assessment than in a group.” “Group settings can also be positive and mimic a team environment, but a one-on-one relationship allows for a deeper bond of trust. Sometimes that can make all the difference in the world,” Albracht explains. Ask questions. If engaging a personal trainer isn’t in our available budget, they are often willing to answer a few burning fitness questions. Most of us have had volunteer teachers at some point in our lives that expected nothing in return because they loved sharing what they know. It’s a slower process, but can be a viable option. Set realistic goals. “I tell clients that structuring a program of specific goals will always trump a non-structured program,” says Albracht. “They need to fill out a goals sheet and develop a personal model that is repeatable, sustainable and successful. We use the SMART acronym for specific, measurable, attainable, relevant and timely.” Sometimes writing things down is just what’s needed to make them actually happen. “When you look at pictures of famous people in magazines, realize

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fitbody

that the images have been Photoshopped. They also have access to the best and most expensive resources in the world, and looking good is their job,” reminds Rankin. “Set a goal, and then set a bunch of small, achievable, measurable and quantifiable steps along the way that’ll push you towards that bigger goal.” For example, If the goal is to lose 50 pounds in a year, then maybe shoot to lose 30 pounds in the first six months and 20 in the second six months. “Breaking it up into what feels doable for you is key,” says Rankin. Establish intentions. Krysten Clark, a Los Angeles personal trainer, yoga teacher and founder of Yogva Nutrition, uses the SMART elements along with establishing an intention for each session. She states, “It’s important to recognize what ‘being healthy’ means to you. I always have my clients set an intention for their workout in the moment, which allows them to be fully present with what they’re doing and why they’re doing it. Connecting with their ‘why’ proves powerful in a day-to-day practice.” She also strives to bring mindfulness into any fitness workout that evolves from a mind-body connection. The accompanying sense of self-compassion furthers progress in the neverending process of personal growth and healthy living. Acquire a fitness posse. An accountability partner can be a friend or a personal trainer—someone that’s only a phone call away. Rankin observes, “If you know that you are letting someone down by not working out, then you are more likely to stick to a plan, especially if you’re paying that person.” Hit the reset button if needed. “Set a deadline to attain a goal and work backwards from there to achieve it,” advises Albracht. “If the goal is missed, reassess and plan again.” Be patient and forgive yourself as often as necessary if slip-ups occur. The ultimate results of feeling good and healthier provide their own payoff. Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy and consultant for the Yandara Yoga Institute. Connect at ChezAimee@ gmail.com.

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tute, 1905 Locust St, Philadelphia. 215-685-6621. Info: FreeLibrary.org/calendar/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.

THURSDAY, DECEMBER 1 Jazz Ensemble – 1-2pm. Lucas Brown will direct a jazz ensemble featuring Thomas Moyer playing the organ, Benjamin Turner on guitar and Kyon Williams on drums. Presser Hall Atrium, 2001 North 13th St, Philadelphia. 215-204-7609.

FRIDAY, DECEMBER 9 Midday Melodies – Noon-2pm. Visit, shop, eat and listen to a variety of holiday melodies at the historic Reading Terminal. 51 North 12th St, Philadelphia. 215-922-2317. Info: ReadingTerminalMarket.org/ market-events.

FRIDAY, DECEMBER 2 Fourth Annual Tree Lighting – 5:30-8pm. Join an entire cast of performers, singers, dancers, and ice skaters for a night of free entrainment. Be dazzled as the rink lights up one of the city’s largest holiday trees. Blue Cross RiverRink, 101 South Christopher Columbus Blvd, Philadelphia. Info: DelawareRiverWaterfront.com/events. Ugly Sweater Party – 5:30-8pm. Get the season started off right with a night of card making, hot chocolate and performances by The Debonairs. Wear your ugliest sweater and get a picture taken at the photo booth. Free after admission. Philadelphia Art Museum, 2600 Benjamin Franklin Pkwy, Philadelphia. 215-763-8100. Info: PhilaMuseum. org/holidays.

SATURDAY, DECEMBER 3 Neighborhood Cleanup – 9am-2pm. Sign up to organize a neighborhood cleanup. UCD will assist block captains, students, volunteer groups and neighbors by providing trash bags, brooms, work gloves and trash pickup. Philadelphia. 215-2430555. Alan@UniversityCity.org. Shop Locally – Noon-5pm. A free trolley will travel along Baltimore and Lancaster Avenues, stopping along the way at designated shopping and dining destinations. Businesses will welcome riders with specials, promotions and giveaways. Philadelphia. Penn Symphony Orchestra – 8-10pm. Music director Thomas Hong will present Penn Symphony Orchestra and Penn Chamber of Orchestra. $5/ admission or free with PennCard. Irvine Auditorium, 3401 Spruce St. Philadelphia. 215-898-7544. Info: sas.upenn.edu/music/events.

SUNDAY, DECEMBER 4 Herbalist Workshop – Noon-2pm. Kelly McCarthy will show guests how to craft cocktail bitters from common plants. Each participant will make two bottles of bitters. Discussions will include the medicinal and historical uses of bitters and explores the ways they might benefit digestion and overall health. Bartram Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. Register: BartramsGarden.org/event. Yoga Workshop – 1-3pm. With Erica Taxin Bleznak. Utilizing yoga blocks/bricks, straps, blankets and even the wall can provide yoga teachers with ways in which to assist in teaching various alignment, strengthening and stretching techniques to their students. This workshop is open to yoga teachers as well as students who have been practicing vinyasa yoga for at least six-months. $30. Register: 215-235-1228 or PhillyAreaYoga.com/event. Punch Fear In the Face – 5-7pm. With Joe Longo.

Make Your Own Holiday Wreath – 7-8:30pm. Come make your own wreath for the holiday season with professional gardener and designer, Lizzy Holm. $35/person. Proceeds will benefit LandHealth Institute, a nonprofit dedicated to restoring connections between people and nature in the city. Weavers Way 542 Carpenter Ln. 215-843-2350, ext 118. Register: Outreach@weaverway.coop.

Feliz Navidad – 5-8:45pm. Mexican guitarist Paco Renteria presents his take on the joyful sound of the season. Free after admission. Philadelphia Art Museum, 2600 Benjamin Franklin Pkwy, Philadelphia. 215-763-8100. Info: PhilaMuseum.org/holidays.

Come for an incredible journey as we release our fears and relax into stillness. We will be using the technology of Kundalini yoga and Naad Yoga (the Yoga of Sounds) to break through any blocks that may be holding you back. $28. Palo Santo Wellness, 1707 East Passyunk Ave, Philadelphia. 215-9520360. Info: PaloSantoWellnessBoutique.com. Concert Band – 7:30pm. Drexel University presents guest conductor Maestro Filippo Salemmi from Bevahna Italy to lead the concert band in a performance of American and Italian classics. Free admission. Mandell Theater, 3201 Chesnut St, Philadelphia. 215-895-2528. Info: Drexel.edu/ performingarts/performances-events.

TUESDAY, DECEMBER 6 Competing Against Luck – 8-11:15am. Clayton Christensen and a panel of experts will discuss how to use disruptive thinking to better customer/client interaction. Convention Center, 13th and Arch St, Philadelphia. $55/admission. 215-790-3630. Register: Chamberphl.com/event. Dance Studies Colloquium – 5:30-7pm. Petra Kuppers from University of Michigan will dance along to Drifgin and Dancing in the Asylum: Disability Culture Movement. Free admission. Gladfelter Hall, 1115 West Berks St, Philadelphia. 215-204-7609.

Anatomy of Breath – 6:30-9:30pm. With Alex Holmes. In this workshop we will examine the three dimensional shape change that occurs with breathing and its deeper effects on us. Be prepared for a short lecture followed by asana practice followed by pranayama. $35. 1707 East Passyunk Ave, Philadelphia. 215-952-0360. Info: PaloSanto WellnessBoutique.com.

SATURDAY, DECEMBER 10 Holiday Pastries with Kamal’s Middle Eastern – 11:30-12:30pm. Free baking demonstration at the historic Reading Terminal Market. 1136 Arch St, Philadelphia. 215-922-2317. Info: ReadingTerminalMarket.org/market-events. Kitchen Science – 11:30am-2:30pm. Learn how they get bubbles into soda and why its rushes out if you open it too fast and other interesting science behind CO2. Free with general admission. Franklin Institute, 271 North 21st St, Philadelphia. 215-4481200. Info: fi.edu/calendar-of-events. Yoga and Goal Setting – 1-3pm. Join Jessica Lawlor for a two-hour workshop designed to unite body, mind and spirit to find clarity, peace and purpose for the future. The physical practice will be focused on the sixth chakra (ajna) associated with vision, intuition and seeing. $25. 267-278-6251. Info: y2bfit.com. Vinyasa Flow Yoga – 2-3pm. Laurie Scaffer will lead a one-hour vinyasa flow yoga session. Bring

WEDNESDAY, DECEMBER 7 Night Skies in the Observatory – 6-9pm. View celestial objects in the night sky, including stars, planets, nebulae and if conditions are right, a galaxy or two, from five different rooftop telescopes in the Observatory. The evening includes shows in the Fels Planetarium and a lecture or presentation appropriate for ages eight and up on an astronomical or space science topic. Members/free, $5/nonmembers. Franklin Institute, 271 North 21st St, Philadelphia. 215-448-1200. Info: fi.edu/calendar-of-events. A Modern Guide to your Financial Future – 6:30pm. Eric Settle, Managing Director of CMS Wealth Management will provide practical guidance for younger families and individuals about college savings, managing debt, retirement savings at work and asset allocation advice. Philadelphia City Insti-

WE STILL ON? Call ahead to confirm that the event details haven’t changed and tell them you saw it in Natural Awakenings – Philly.

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December 2016

ADVERTISE HERE and

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your

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your own mat. First come, first served. Fishtown Community Library, 1217 East Montgomery Ave & Flora St. 215-685-9990. Info: FreeLibrary.org/ calendar/events. Yoga Workshop – 2-5pm. With Heather Marie Miller. In this workshop, we will strengthen breath awareness and mindfulness by observing and directing how the breath moves, using Yamuna Body Rolling balls and asana. $45. Wake Up Yoga, 2329 Parrish St, Philadelphia. 215-235-1228. Info: WakeUpYoga.com.

SUNDAY, DECEMBER 11 Homeless for the Holidays – 10am. Come out and participate in a 5K run or 2.5K walk. FDR Park, 1500 Pattison Ave, Philadelphia. Register: HomelessForTheHolidays5K.ItsYourRace.com/register.

Caroling through the Galleries – 1pm, 2pm & 3:30pm. The Pennsylvania Girl choir, led by Vincent Metallo, performs a selection of traditional carols. Free after admission. Philadelphia Art Museum, 2600 Benjamin Franklin Pkwy. 215-763-8100. Info: PhilaMuseum.org/holidays.

TUESDAY, DECEMBER 13 Understanding Micronutrients in Your Food – 7-8pm. Learn about some of these components of nutrition and how they can assist in balancing your body and improving your health. This class will be taught by Licensed Clinical Nutritionist and Herbalist Wendy Romig, MS, CNS, LDN of Sage Integrative Health Center. Free admission. Weavers Way, 542 Carpenter Ln, Philadelphia. 215-843-2350, ext 118. Contact/register: Outreach@weaverway.coop.

FRIDAY, DECEMBER 16 Joy to the World – 5-8:45pm. A night of holiday cheer featuring jazz vocalist Denis King and The Waverly Alston Choir. Free after admission. Philadelphia Art Museum, 2600 Benjamin Franklin Pkwy. 215-763-8100. Info: PhilaMuseum.org/holidays.

SATURDAY, DECEMBER 17 Ugly Sweater Run – 8am. Wear your ugliest holiday sweater and join in 5K through the city streets and scenic parks with thousands of runners, walkers and prancers. Register: TheUglySweaterRun.com/ Locations/Philadelphia. Author Event – Noon. Author, chef, husband, and wife Rich Landau and Kate Jacoby will discuss and sign copies of their new book V Street. Barnes and Noble, 1805 Walnut St, Philadelphia.

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Sun and Moon Flow – 2-4pm. Cultivate the energy of the sun and the moon through this two-hour practice that balances the energy of the feminine and masculine, yin and yang, movement and stillness. Caitlin will guide you through one-hour of vigorous vinyasa flow that is heat building, energetic and strong, followed by one-hour of slow, cooling, deep and restful yin yoga. $25. Y2B Fit, 7101 Emlen St, Philadelphia. 267-278-6251.Info: y2bfit.com.

Moon Salutations and Yin Yoga – 2-5pm. Laura Edoff will lead you through slow flowing cycles of movement before settling into the quiet, yet powerful, opening postures of yin yoga. This combination of gentle movement and deep release will reawaken you from any darkness and bring you back to balance. $45. Wake Up Yoga, 1839 E Passyunk Ave, Philadelphia. 215-235-1228. Info: WakeUpYoga.com.

MONDAY, DECEMBER 19 Film Screening: Apollo 8 – 6:30pm. Watch a documentary short Apollo 8: A Christmas Moon, followed by a question and answer session with director/producer Kevin Stirling. Philadelphia City Institute, 1905 Locust St. 215-685-6621. Info: FreeLibrary.org/calendar/events.

TUESDAY, DECEMBER 20 All About Herbs and Seasonings – 7-8:30pm. Learn about the power of herbs and spices and how they can enhance your home cooking led by Mercelyne Latortue, a Nutrition Education Associate. Free admission. Weavers Way 542 Carpenter Ln. 215843-2350, ext 118. Info: WeaversWay.Coop/event.

WEDNESDAY, DECEMBER 28 Getting Creative with Vacant Lots – 7-8:30pm. Scott Quitel, founder of Land Health Institute, will describe the initiative and lead a discussion about transforming vacant lots in Philadelphia into native plant nurseries. Free admission. Weavers Way, 542 Carpenter Ln. 215-843-2350, ext 118. Register: WeaversWay.coop/event.

plan ahead savethedate Immersion & Teacher Training February 4-June 4 Saturdays & Sundays 12-7:30pm (with published exceptions) The RYT 200-hour Vinyasa “Fusion” Flow Program: 50-Hr. Immersion (personal growth/prerequisite) & 200 Hr. Teacher Training in the Art of Meditative Postures & Mindful Movement. Instructor/Owner-Gabrielle de Burke (Yoga Alliance ERYT/RYT), offers a unique approach to “Yang” (Vinyasa) & “Yin” (Asana) inspired by Vedic & Taoist Yogic Arts ($600-$2,600). Cost: $600 Dragon Spirit Arts 201 W Baltimore Pike, Iansdowne. Gabrielle de Burke, 215-914-5614 Info@DragonSpiritArts.com DragonSpiritArts.com

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Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NAPhilly.com. OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/oﬃce space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NAPhilly.com. NATURAL AWAKENINGS PHILADELPHIA NOW HIRING – Seeking part-time commissionbased salespeople for Natural Awakenings Philadelphia. Send your resumé or contact information to: Publisher@NAPhilly.com.

wednesday November Project – 6:25am. Free workout at Art Museum Rocky Steps. Spring Garden St, Philadelphia. Info@November-Project.com/ Philadelphia-PA. Pay What You Wish – 5-8:45pm. Explore the Philadelphia Art Museum. Donation recommended. 2600 Benjamin Franklin Pkwy. Info@ PhilaMuseum.org/visit.

friday November Project – 6:25am. Free workout at various locations (see Facebook/Twitter). Info@ November-Project.com/Philadelphia-PA. Gorgas Park Farmers Market– 2-7pm. Ridge Ave & Acorn St, Philadelphia. 215-733-9599. Info@ FarmToCity.org. Wii U Fridays – 3-5pm. Test your Wii skills with

Mario Kart, Super Smash Brothers, Just Dance! Kensington Library, 104 West Dauphin St. 215685- 9996.

NATURAL AWAKENINGS PHILADELPHIA NOW HIRING – Seeking part-time assistant/appointment setter. This position is home-based. Must

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have great communication skills, be a self-starter,

Farmers’ Market at Liberty Lands – 9am-1pm. J & J Farm brings organic fruits and vegetables, eggs and homemade jam to Liberty Lands Park, 900 block of N 3rd St, Philadelphia. TheFoodTrust.org. Chestnut Hill Farmers’ Market – 9am-3pm. Yearround market. Featuring local food and products: seasonal produce, herbs, mushrooms and honey plus plants and flowers. Winston Rd between Germantown Ave & Mermaid Ln, Philadelphia. 215-7339599. Info@FarmToCity.org. Rittenhouse Farmers’ Market – 9am-3pm. Yearround market. Local food and products: seasonal produce, herbs, mushrooms and honey plus local wine. 18th St & Walnut St, Philadelphia. 215-7339599. Info@FarmToCity.org.

meet deadlines and multi-task. Send your resumé or contact information to: Publisher@NAPhilly.com. START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239530-1377 or visit NaturalAwakeningsmag.com/ MyMagazine.

F aith is the bird that feels the light

when the dawn is still dark. ~Rabindranath Tagore

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December 2016

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

He who has

not Christmas in his heart will never find it under a tree. ~Roy L. Smith

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

Sage Integrative Health Center offers a customized, natural approach to helping people overcome illness using a blend of nutritional counseling, herbal remedies and wellness coaching. Visit our on-site herb shop. See ad, page 6.

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

We are a full-service veterinary hospital, dedicated to the gentle compassionate care of felines. We specialize in preventative health care and provide exceptional surgical and dental services. See ad, page 23.

FUNCTIONAL MEDICINE INSIGHT HEALTH & WELLNESS Dr. Rick Dunlap, DC, PT, CFMP 1601 Walnut St, Ste 514 Philadelphia • 215-564-6680 InsightHealthWellness.com

Dr. Dunlap, a former Navy SEAL, chiropractor, physical therapist and certified functional medicine practitioner, has more than 20 years of experience in health and wellness. State-of-the-art FM program focusing on reversal and elimination of Type 2 diabetes and thyroid dysfunction, as well as True Cellular Detox program addressing hormonal dysfunction, weight-loss resistance, fatigue and brain fog. Our focus is on an eﬃcient and effective approach to your health needs. Your wellness goals are with InSight. See ad, page 9.

LOCALLY GROWN PRODUCE FARM TO CITY

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

NATURAL HEALTH DR. SUSAN STUKES, DDS, CHHC

116 White Horse Pike, Haddon Heights, NJ Serving Philadelphia, PA 844-646-7382 • Sevalife.net The Sevalife whole health approach enables you to take small steps that lead to massive change in hormone imbalances, unexplained weight gain and even stress reduction. It does not include restrictive diets and extreme exercise plans. One on one attention is at the cornerstone of our care. Our goal is to empower you to take control of your health and wellness and importantly, your happiness. See ad, page 14.

NATURAL ORGANIC MARKET ESSENE MARKET

In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features ready-made Korean, vegetarian and gluten-free entrees. Our fresh juice bar is renowned for invigorating smoothies and enlivening elixirs. Be sure to try freshly baked treats prepared in our own vegan bakery. From hard-to-find items to everyday staples, we’re your neighborhood market for healthconscious living. See ad, page 10.

Love and compassion are necessities, not luxuries. Without them, humanity cannot survive. ~Dalai Lama 30

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NATUROPATH

JAN

PSYCHOLOGIST

EARTHLY ESSENCE

Dr. Jacquilen Fostor Tomas Ali 3901 Main St, Bldg B, Ste 201, Philadelphia 215-360-4110 • DrAliND.com

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

Become the Master of Your Own Healing©. Dr. Jacquilen Fostor Tomas Ali, ND, is a Naturopathic Physician, Certified Nutritional Counselor (CNC) and Master Herbalist (MH). Also, as a Certified BodyTalk Practitioner, Dr. Ali focuses on and addresses the causes of health challenges, not just symptoms. This focus provides a well-balanced approach to health and healing.

Licensed psychologist with more than 25 years of experience. Your needs and comfort determine the structure of your treatment. If you can’t solve problems with stress, anxiety or depression, I will need to listen to your story and together we will create a plan. I use a straight-forward, common sense approach seasoned with empathy and humor. See ad, page 5.

ORGANIC PRODUCTS

SUSTAINABLE ORGANIZATIONS

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

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

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

The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy. See ad, page 5.

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

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

Coming Next Month Affordable Complementary Care Featuring: Health & Wellness Our Readers Are Seeking Providers & Services for Affordable Care & Integrative & Natural Healthcare Providers/Weight Loss

WELLNESS CENTER AMAZING WELLNESS CENTER

Dr. Donna Skerry 7017 Calvert St, Philadelphia 215-624-8824 • TheHealthyYou.com

An all-in-one holistic specialist, Dr. Skerry will address the source of your physical pain with deep muscle therapy, weight or fatigue with whole food nutrition and barricades that stop you from succeeding with unique emotional work. Gluten-free pizza baked on-premise is also available (order before Fri). See ad, page 6.

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

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December 2016

Spreading Light and Love to Over 4 Million Readers s from Through 90+ Publication Center n bbea Coast to Coast and the Carisaic , NJ Huntsville, AL Gulf Coast AL/MS Phoenix, AZ Tucson, AZ East Bay Area, CA San Diego, CA Boulder/Ft. Collins, CO Denver, CO Fairfield County , CT Har tford, CT New Haven/Middlesex, CT Washington, DC Daytona/Volusia/ Flagler, FL - NW FL Emerald Coast - Ft. Lauderdale, FL - Jacksonville/ St. Augustine, FL - Melbourne/Vero, FL - Miami & theFlorida Key s - Naples/Ft. Myers, FL - Nor th Central FL - Orlando, FL - Palm Beach, FL - Peace River, FL - Sarasota, FL - Tampa/St. Pete., FL - Treasure Coast, FL - Atlanta, GA - Hawaiian Islands - Chicago, IL IL - Chicago Western Suburbs, IN is, pol iana - Ind - Baton Rouge, LA - Lafayette, LA - New Orleans, LA - Boston, MA - Ann Arbor, MI - East Michigan - Wayne County , MI - Western MI - Minneapolis/St. Paul, MN - Charlotte, NC - Lake Norman, NC - Raleigh/Durham/ Chapel Hill, NC

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