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December 2015 | Greater Cincinnati/Northern Kentucky | NaturalCinci.com

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newsbriefs healthbriefs globalbriefs ecotip community spotlight

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.

14 CONSCIOUS GIFT GIVING 18 Giving Gifts That Make a Difference by Gayle Wilson Rose

healthykids healingways recipecorner consciouseating greenliving

17 GENEROUS PINT-SIZED GIVERS Teaching Kids How to Care and Share by Jennifer Jacobson

18 AWAKENING TO SPIRIT

naturalpet

Prayer and Meditation Heal and Free Us

calendar

by Richard Davenport

classifieds naturaldirectory

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22 HEARTMATH

Brings Relief By Connecting Heart, Mind and Emotions by Dr. Ilana Seidel

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to Carol@NaturalCinci.com. EDITORIAL SUBMISSIONS Word documents accepted. Email articles, news items and ideas to: Carol@NaturalCinci.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Carol@NaturalCinci.com. 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 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

24 HEAVENLY SCENTS How to Make Your Own Natural Oil Fragrances

by Kathleen Barnes

27 SWEETLY VEGAN No-Bake Holiday Treats Worth Celebrating by Judith Fertig

30 GREEN CONGREGATIONS Faith Groups Join in Preserving All Creation by Avery Mack

32 EAT, BARK AND BE MERRY Healthy Holiday Treats for Our Pets by Sandra Murphy

34 ATRIAL FIBRILLATION A Common Malady of Aging

naturalcinci.com

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by James Occhiogrosso

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T contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Jim Occhiogrosso • Linda Sechrist Kari Vo • Gayle Wilson Rose Design & Production Steffi Karwoth • Stephen Blancett Sales and Marketing Carol@NaturalCinci.com 513-943-7323 Technical Support Chris Stegman Natural Awakenings Greater Cincinnati/Northern Kentucky Phone: 513-943-7323 Fax: 513-672-9530 Email: Carol@NaturalCinci.com National Advertising 239-449-8309

© 2015 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.

he mind is a beautiful thing and how we use and care for it determines the lens through which we see our day-to-day lot in life, as happily rosy or discouragingly grayed. This month we explore approaches that can help us realize more consistent contentment and purpose in Richard Davenport’s feature article “Awakening to Spirit: Prayer and Meditation Heal and Free Us.” Recently, during a physical exam, my doctor suggested I read 8 Minute Meditation by Victor Davich, an East meets West approach to quieting the mind and changing our life. He recommends it to all his patients as a way to help them manage stress and create a healthier physiology. Stress has unwittingly become an accepted part of Americans’ lives, a phenomenon I’m intimately familiar with in the midst of juggling publishing a magazine, running a small business and raising a family. Health can mirror our stress levels and in Davich’s book, he illustrates different ways to meditate so we can find one that works well for us. After several months, I am hooked and look forward to what I term my “me time” each day. There a many different ways to pray, meditate and be mindful that many can be intimidated about understanding how to discover and navigate such practices to find the best ones for us. These range from a religious experience centered around prayer to a time to connect in some other way with a higher power. I find it fascinating that evidence-based scientific methodology suggests that meditation can help enhance brainpower and strengthen the brain; using MRI scans, a recent Harvard study proved that meditation can rebuild the brain’s gray matter in as little as eight weeks. This spring I had the pleasure of listening to Panache Desai in person at the Conscious-Con Expo in Cincinnati. I found his infectious energy and stage presence mesmerizing. Of Indian decent, Desai was born in London, England, combining perspectives of East and West. My biggest takeaway was his view on meditation; he advised that we not get caught up in the formality or timeframe that many gurus advocate unless that approach suits us. He encouraged us to instead spend a little time meditating each day in our own way, whether that’s with a certain kind of music, a chant or in silence. His point is that such a practice helps calm inner chatter and awakens our spirit. Holidays can be a stressful time if we pack them wall to wall with special events, shopping and social gatherings. Let us instead punctuate our days with time outs in our own meditation ritual; just start small, be mindful and harness the power that meditation and/or prayer can offer. More people are also discovering how daily giving gratitude further enhances our spirited view of life and can bring deeper meaning to everything. In peace and happiness, Carol Stegman, Publisher

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 Annual subscriptions are available for $18. For more information call 513-943-7323. Like us on Facebook @ www.facebook.com/naturalcinci

Please remember to recycle Natural Awakenings or pass it on to your family and friends.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

newsbriefs Hot Stone Healing Massage Special

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he Love, Light and Laughter Studio in Anderson Township is offering a 50% discount special during December. Purchase one 90-minute hot earth-stone massage for $95 and get a second one at half price. A hot earth-stone massage promotes relaxation, healing, reduces stress and tension, eases muscle stiffness and promotes deep muscle relaxation. The smooth, water-heated stones are placed at key points on the body, helping to expand blood vessels, encourage blood flow throughout the body, increase flexibility in joints, and aid mobility and movement. Massage can be very beneficial for those struggling with fibromyalgia, arthritis, carpal tunnel syndrome and other chronic conditions. The combination of a full body massage, hot stones, the calming ambiance of the studio and its relaxing aromas all combine to foster a peaceful, meditative experience. For more information or to schedule an appointment, call 513-482-0907, email Tisa@LoveLightLaughterHealing.com or visit LoveLightLaughterHealing.com. See ad page 25.

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NA Welcomes New Contributor

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Photo Š Kevin Kunkemoeller Photography

atural Awakenings of Cincinnati welcomes Chelsea Stegman, a registered dietitian, as the new recipe page contributor. Chelsea is a 2014 Miami University graduate and recently completed her dietetic internship through Louisiana Tech University. She was very involved in nutrition education and commuChelsea Stegman nity outreach during her undergraduate years in the area of Monroe, LA. While completing her internship, Chelsea volunteered with the American Heart Association, contributing to eating disorder education and research as well as providing nutrition education at local elementary schools. She is passionate about providing evidenced-based nutrition information to the public for disease prevention and treatment, and hopes to accomplish this through the Natural Awakenings recipe section. See page 26.

Our Nationally Ranked Integrative Medicine Center Offers You the Best Combination of Conventional Medicine & Alternative Therapies by Top Doctors & Therapists in Cincinnati

www.myhealingpartner.com

513-791-5521

6400 East Galbraith Road, Cincinnati, OH 45236 natural awakenings

December 2015

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newsbriefs

healthbriefs

Environmental ALI Annual Reception Scheduled for December 10

People Double Up on Calories After the Holidays

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he Alliance for Leadership and Interconnection (ALI) will host the environmental ALI Annual Reception for Cincinnati State Technical and Community College from 5:30 to 7:00 p.m. at the Summit Restaurant in Cincinnati. The Midwest Culinary Institute will provide a light repast. Kathy Wright, principal of Hughes STEM High School, will be on hand to provide remarks on school sustainability and expanding opportunities for community development. Joining her will be several student leaders that participated in Environmental ALI’s ecomentoring program. Hughes STEM High School joins seven other Cincinnati high schools in the E-Smart program, challenging students to solve energy and resourcesaving issues at their schools, homes and communities. This year’s event will recognize key partners including Charlie Jahnigen of SHP Leading Design, Rob Haney, Chris Baker of Kenton County Schools and Kathy Wright of Hughes STEM High School. For more information or to reserve tickets, call 513-541-4607, email Info@ ALIOHIO.org, or visit ALIOHIO.org. Tickets for the reception are $35.

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espite the popularity of New Year’s resolutions, scientists have found that post-holiday food shopping decisions don’t necessarily reflect intentions to eat healthier or lose weight. Scientists from Cornell University tracked resolutions and after-holiday food shopping habits of 207 families. They classified about 20,000 food products as either “healthy” or “less-healthy”. Calories and dollars spent were also tracked. Analysis of 37 weeks of activity that included the extended winter holiday period and into the new year found that additional food expenditures and calories began about a week prior to Thanksgiving and peaked during Christmas celebrations. Compared to the rest of the year, this increased shopping averaged just over $16 more a week, about $4 of which was spent on healthy foods. Food expenditures then continued to increase after the holidays to about $25 more a week compared to the average—showing a 24 percent increase. However, $13 of this was spent on healthier foods. Calorie levels also increased. “Total weekly per-serving calories increased by 440 during the holiday period relative to the baseline period, and nearly 91 percent of this increase was due to additional purchases of the more calorie-dense foods,” the researchers reported. “Even more intriguing is that contrary to well-intentioned New Year’s resolutions, additional weekly per-serving calories purchased increased to 890 in the post-holiday period relative to the baseline, more than doubling the 440 calorie increase evident in the holiday season,” the researchers observed. Of this, 63 percent of the additional calories were from high-calorie foods.

Meditation Linked to Telomere Integrity in Cancer Patients

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aintaining telomere length has been directly linked to longer lifespan in a number of studies. A telomere is the structure at the end of a chromosome that protects it from deteriorating or fusing with other chromosomes. Its length is being used to measure the potential success of integrative therapy for recovering cancer patients; now University of Calgary research has found that mindfulness meditation helps. The researchers tested 88 breast cancer survivors with a previous diagnosis of stage-one to stage-three breast cancer. The patients’ telomere lengths were tested after either group-support therapy or mindfulness meditation training that included gentle hatha yoga exercises. Results showed that while the control group’s telomere lengths decreased over time, both the mindfulness group and the support therapy group were on average able to maintain their telomere length throughout the testing period.

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Potatoes Don’t Pack on Pounds

R Fascia Responds to Mindfulness and Meditation

M

indfulness refers to being in a state of active, moment-by-moment awareness of one’s thoughts, feelings, bodily sensations, and surrounding environment. It can be thought of as an objective examination of oneself from a distance, without judgment. Research has shown that mindful meditation benefits the immune system and enhances positive emotions and memory. It also helps reduce stress. This self-awareness benefits the body’s fascia—the connective tissue that keeps the body together. The medical term interoception refers to the ability of primates, including humans, to sense the physiologic condition of their bodies. It relates to a part of the brain called the posterior insular cortex that senses pain, temperature, itch, sensual touch, muscular and visceral sensations, bladder distension, hunger, thirst, and air deprivation. This part of the brain also provides the basis for an internal image of the material self as a feeling entity. Nerve endings located between the layers and strings of the body’s fascia provide feedback to the brain, enabling people to develop emotional awareness. This physical-psychological interaction links mind-body medicine to psychology, massage, acupuncture, chiropractic, nutrition, and more. Improving the inner listening of mindfulness helps these modalities work better to promote healing. Hal S. Blatman, M.D., is the founder and medical director of Blatman Health and Wellness Center. For more information, visit BlatmanHealthAndWellness.com or call 513-956-3200. See ad page 23.

esearch from scientists at the University of California, Davis has mashed the notion that potatoes cause weight gain. The researchers tested 90 overweight people divided into three groups, with all of them eating five to seven servings of potatoes each week over a three-month period. Two groups reduced their calorie intake by 500 calories per day, with one group eating low-glycemic index (GI) foods and the other group eating high-GI foods. The third group had no calorie restrictions. Despite the increased potato consumption during the study period, all three groups showed slight weight loss and reduced body mass index. The researchers concluded, “Potato intake did not cause weight gain.”

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Pamper Your Skin With Natural The Awakenings Best Nature Has To Offer Advanced Healing Skin Cream

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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.

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

Fungus Among Us Mushrooms Offer Pesticide-Free Insect Control Paul Stamets, one of the world’s leading mycologists, invented a fungus (mushroom)-based pesticide in 2006. An industry executive states, “This patent represents the most disruptive technology we have ever witnessed.” This “smart” pesticide provides a safe and nearly permanent solution for controlling more than 200,000 species of insects. Entomopathogenic (insect-destroying) fungi are altered so they don’t produce spores. This actually attracts the insects, which then eat them and turn into fungi from the inside-out. The invention has the potential to revolutionize the way humans grow crops. Source: Earth. We Are One. View the patent at Tinyurl.com/FungusPesticidePatent.

Love and Light Tiffany Seiler Cover artist Tiffany Seiler works in mixed media, including watercolors, acrylics, papers and objects like buttons to create whimsical, stylized portraits of girls that express delight and innocence. The cover work Love and Light was inspired by Seiler’s daily yoga practice. “I was raised in a family of all girls,” says Seiler. “My art is deeply rooted in positive female images surrounded by the things I love, like flowers, trees, the ocean and yoga.” Seiler is a self-taught artist, having returned to her childhood love of drawing and painting after working as a hairdresser and makeup artist for 20 years. Seiler’s works, many of which bear inspirational messages, have been reproduced for greeting cards found in national stores such as Trader Joe’s. Her art has also graced the pages of magazines such as Somerset Studio. Seiler currently lives, works and paints in Independence, Kentucky, joined by her husband and six rescued animals—three dogs and three cats. View the artist’s portfolio at SouthEndGirlArt.etsy.com.

Post-It Progress 3M Requires Paper Sources to Meet Sustainable Standards A new sustainability policy by the 3M Corporation, maker of Post-it notes, has drawn support for its goal of making a minimal impact on forests, wildlife and human rights. 3M paper-based products and packaging require pulp and paper from sources around the world. Working in collaboration with ForestEthics and Greenpeace, the company launched a comprehensive review of all of its pulp and paper procurement expectations to ensure the materials are produced from sustainably logged timber. 3M will now hold paper and pulp suppliers accountable to one of the highest standards in the industry for environmental protection and respect of human rights, including tracing origins and obtaining consent of indigenous peoples and local communities before logging operations occur. The company intends to publish semiannual updates of its progress online. Source: ForestEthics.org

Greener Globe World Powers Vow Cuts in Emissions This year’s G7 Summit of the U.S., UK, Canada, France, Germany, Italy and Japan, plus the European Union, has agreed in principle that the global economy must be completely fossil fuel-free by the end of this century to curb destructive climate change. To that end, the nations agreed to work toward cutting emissions between 40 and 70 percent by 2050. German Chancellor Angela Merkel also announced that the G7 countries would raise $100 billion from public and private sources by 2020 to help poorer nations adapt. Environmental groups such as Greenpeace praised the action. In a statement, the Sierra Club called it “the first time that the leaders of the world have made clear with one voice that we must get off fossil fuels completely.” Two hundred countries are expected to commit in writing to specific plans for greening their economies at the United Nations Climate Change Conference this month in Paris. Source: TheHill.com natural awakenings

December 2015

11

globalbriefs

Interactive Government White House Responds to Online Petitions

Good Tithings Lend a Hand to Causes While You Shop This holiday season, every gift purchased through GoodSearch.com can earn a donation of up to 30 percent of its value for a favorite charity, along with moneysaving coupons for the customer. More than 2,500 national retailers are participating in the program, including Apple, Target, Toys “R� Us, Ralph Lauren, Macy’s, 1-800-Flowers, PetSmart and Expedia. Instead of limiting qualifying purchases to a particular product and charity, the campaign includes nearly every product in the store. The donation goes to the charity or school of the shopper’s choice with the cooperation of the organization’s GoodShop, which has raised more than $9 million for charities ranging from The American Red Cross and ASPCA to local homeless shelters and schools. Each Internet search through the website also earns the charity about a penny. With GoodDining, meals at more than 10,000 restaurants earn donations, with more than 100,000 charities and schools benefitting. UNICEF has used money from GoodSearch and GoodShop to provide clean drinking water to more than 200,000 children.

President Obama has made it a priority to open a direct channel for people to be heard via online petitions. Jason Goldman, chief digital officer at the White House, says that his staff has responded to dozens of requests to take action on a variety of issues in recent months. “We want to make sure those responses aren’t the final page, but rather the start of an ongoing conversation,� he says. Change.org has chosen to integrate with the We the People platform, meaning the future signatures of its 100 million users will count toward the threshold of 100,000 for getting an official response from the administration. “The process of hearing from us about your petition is going to look a little different,� says Goldman. “We’ve assembled a team of people responsible for taking your questions and requests and bringing them to the right people, whether within the White House or in an agency within the administration that may be in a position to say something about your request.� Visit Petitions.WhiteHouse.gov.

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ecotip Shipping News Early Bird Gift Shipping Saves Stress, Money and Resources Last-minute online shopping can be costly in both dollars and pollution. Choosing nextday delivery puts purchased products on a plane that burns far more carbon-producing fossil fuel than ground transportation. But there’s a better way, and how we package gifts for shipping counts. Order and ship early. Building in more lead time affords less costly shipping options. Eco-wise, if the shipper has some freedom in scheduling deliveries, it can choose to hold up a delivery truck until it’s full, rather than sending one out half-empty. Also, if a package doesn’t have to reach its destination by a particular day or time, the company can choose the most efficient local delivery routing. A recent University of Washington study found that a community using grocery delivery services slashed carbon emissions when compared to individuals driving to the supermarket. Plus, they achieved their biggest gains—80 to 90

percent lower emissions—when they could plan deliveries around customer locations, rather than precise delivery windows, thus minimizing driving distance and time on the road. Seek out available boxes. Many grocery and beverage stores don’t immediately break down incoming cardboard shipping boxes. Ask a store attendant if they have any available. Reusing saved paper bags from checkout (for those that don’t bring reusable bags) can serve to cushion gift-wrapped boxes. GreenAmerica.org suggests repurposing gentlyused wrapping paper or old fabrics, newspapers, magazines or calendars for a creative look. Return any foam peanuts in received packages to a pack-n-ship shop for reuse. Know the options. While U.S. Postal Service (usps.com) Priority Mail offers flat rates to any state regardless of weight (up to 70 pounds), package tracking and other year-round features, the cost of using other carriers varies by destination zip code, package size and weight. Verify price and timing options, making sure packages arrive in good time to be under the Christmas tree before December 25.

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communityspotlight

Conscious Gift Giving Giving Gifts That Make a Difference by Gayle Wilson Rose

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lash back a year and remember the gifts you bestowed on friends and loved ones. If you have trouble recalling the presents, it might be time to rethink your gift-giving approach. Psychologists say the gifts we select for friends and loved ones are often more a reflection of ourselves than the desires or needs of the recipient. When we select gifts with conscious deliberation, giving and receiving become more joyful and meaningful for all. If online shopping from far-away mass merchandisers leaves you feeling empty, consider the alternatives. Three Cincinnati-area merchant offerings take “locally-owned” and “meaningful” to a new level.

SoHza

A Woman-Centered Online Jewelry Seller

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incinnati native Debbie Lupariello is a co-founder of SoHza, an online outlet for jewelry and accessories whose purchases help women locally and internationally. Lupariello, her two sisters and a close friend started the business two years ago because they wanted to give back. All of SoHza’s products are made by women from around the world, and 15 percent of every purchase goes to help a local, women-centered non-profit including Pink Ribbon Girls, Women Helping Women, Girls on the Run, YWCA and Women of Excellence. Lupariello explains, “The capital H in our name represents helping women ‘here’ but also helping women ‘there.’ The focus is on being connected

h other h regardless dl l i ” to each off location.” SoHza supports 21 cooperatives in 11 countries. “Our positive impact has grown exponentially. One of the first artisan groups began with 30 women. They’ve recently blossomed to 121.” With SoHza jewelry, women can make a statement and feel a connection to the artisan creator when they wear a piece. “You can be the center of change,” says Lupariello, “and be part of a story about changing women’s lives for the better.” SoHza, an online jewelry and accessories retailer based in Cincinnati, can be found at SoHza.com. More information is available by emailing Debbie@sohza. com or calling 513-615-0447.

“Each day comes bearing its own gifts. Untie the ribbons.” ~ Ruth Ann Schabacker

Ten Thousand Villages Handcrafted Art with Worldwide Reach

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or unique handcrafted gifts, accessories, gift baskets, home décor, textiles and sculptures from around the world, Ten Thousand Villages (TTV) is a conscious giftbuyers’ paradise. Every purchase gives artisans in developing countries the opportunity to earn income and sustain life. The O’Bryonville store sales last year di-

rectly supported the equivalent of 110 artisan families annually. A second location at the Shops at Harper’s Point was added with the aim of doubling the impact to support 220 families. In addition to crafts, the stores offer fair trade tea, coffee, and chocolate. Select purchases from TTV also support Women’s Bean Project of Denver, Colorado, which provides help to women who struggle with employment and impoverishment. The project’s mixes and starters for soups, cookies, and dips are a favorite for holiday giving. Executive Director Darlene Rohrer-Meck’s recent trip to Peru allowed her to meet artisans who create many of the store’s crafts. She saw first-hand how

purchases make a difference in a family’s life. “This work directly impacts their sense of well-being. Being able to avoid child labor or prostitution are just two tangible effects of the sale of their crafts.” Ten Thousand Villages has two Cincinnati locations: 2011 Madison Road in O’Bryonville and 11316 Montgomery Rd. at the Shops at Harper’s Point. Visit TenThousandVillages.com/cincinnati for more information. See ad page 16. Gayle Wilson Rose is a health coach, writer, and regular contributor to Natural Awakenings. Contact her at PyramidCoaches.com.

When a woman is at the center of change anything is possible

Cheers to a new year and another chance for us to get it right.

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~Oprah Winfrey

Indigenous Hand-made Treasures from 200 Local Artisans

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magine a thriving, locally-owned establishment where one-of-a-kind art and crafts are made by nearly 200 local and regional artists. Though it may sound unreal, it truly does exist, and it’s called Indigenous. At this 2,700-squarefoot O’Bryonville retail gallery, artisans set their own prices. Indigenous features arts and crafts from a variety of media such as hotworked glass, metal, pottery, fiber arts, prints, woodcraft, mosaics, paintings

and stained glass. Art objects reflect a range of approaches including traditional and contemporary, whimsical and inspiring. Upcycling and recycling are also common elements in the creative process. Gallery owner Diane ChristianBudd says, “When I opened the gallery nine years ago, I featured half the number of artists represented today. The demand for quality art continues to grow.” She also notes the gallery is directly across from Ten Thousand Villages on Madison Road. With a smile, she says, “It’s an extreme conscious shopping destination where every purchase impacts a local person’s life.” Indigenous is located at 2010 Madison Road, O’Bryonville. For more information, call 513321-3750 or visit IndigenousCraft.com.

A cup of cheer, hand-painted by makers in Vietnam, fills your heart and theirs with happiness and hope to last the whole year through.

LUCK Y SUNS & LUCK Y R A INS COFFEE CUP S

Receive

25% OFF one item with this coupon*

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O’Bryonville 2011 Madison Road, Cincinnati, OH 45208

Harper’s Point 11316 Montgomery Road, Cincinnati, OH 45249

513-871-5840

513-802-5721

Cincinnati.TenThousandVillages.com TenThousandVillages.com/HarpersPoint

“The excellence of a gift lies in its appropriateness rather than in its value.” ~Charles Dudley Warner

healthykids

Generous Pint-Sized Givers Teaching Kids How to Care and Share by Jennifer Jacobson

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mong a parent’s greatest rewards is seeing their children grow up to be productive, contributing members of society, including knowing how to give back and enrich the communities in which they live. Children can start participating in the giving process as toddlers. Having them observe regular charitable acts can make a strong impression and catalyze later independent initiatives. Learning how to give and developing the associated skill set is a lifelong journey. Giving becomes a way of life—of looking at the world and determining how to help the causes they feel passionate about. Here’s how to take those crucial first steps. Ask kids how they’d like to help. If giving to a cause is new to the household, explain that the family has many opportunities. Then engage children in a conversation about the general areas they may feel strongly about supporting—perhaps individuals or families in need, animals or wildlife habitat—and start a list of those that the family is interested in. Next, start researching related local organizations, facilities and institutions, and matching them to the topics on the list. Ideas may include food kitchens, pet shelters and animal

rescues, nature parks, senior citizens’ residences, camps for low-income or physically or mentally challenged children, zoos, museums, aquariums and local libraries. Make a game plan. Get creative about how to actually help the selected causes. Talk it through together, map out activities—like visiting, donating funds or materials or participating in fundraising efforts—and post the results somewhere at home that is highly visible. “Gamify” it to some degree with tasks that turn into goals that turn into accomplishments that result in chits. Quick tasks can make a big difference. Clear the clutter. Every six to 12 months, launch an all-family household closet cleaning day that includes the toy chest and maybe the garage. Add nonperishable healthy food items they’ve picked out while grocery shopping. Make a “donate box” positioned where kids can add to it and deliver the donations often, even if it’s small. Find ways to raise money for donations. Organize a family or neighborhood yard sale or organic bake sale that involves kids at all stages of the project, and give all or a portion of the proceeds to a selected charity. Associate getting with giving. For birthdays and holidays, include a

handwritten “certificate of giving” that specifies the amount of money available for them to gift to their favorite charity. Take the child to the charity site to make the monetary donation in person, if possible. For non-local organizations, write a check and have the child include a letter with their thoughts and mail it. Volunteer to do community service. Public gardens need weeding, historic buildings need painting and food banks need hands. Find goodwill tasks that are age-appropriate and engaging. Grow the mindset. Tell real-life stories about kids or groups of kids that have found creative ways to give back. Encourage empathy by sharing appropriate stories of struggle. Ask kids, “How would you want people to help you in this situation?” Explain the action the family is taking and the resulting benefit to the recipient. The conversation might be, “We don’t need to store all this stuff when someone else could really use it.” Or, “I bet there is a kid out there who would really like playing with this toy. I know you used to love it, but how about if you pass it along to someone else so they can enjoy it as much as you have?” Keep the focus on the people in need and your child’s ability to share an experience through an item. Establishing an impermanent connection to material things can help kids understand the importance of nurturing relationships over acquiring goods. Develop a language of giving in the household by creating opportunities to incorporate it into regular conversation. Appropriate comments could share concepts such as seeing ourselves as stewards of the planet and the things we think we own; it’s our duty to help those in need when we have abundance; and if there is ever a time when we are without, we hope that others will think of us and help us. Teaching children how their thoughts, words and actions impact those around them is a lesson that bears repeating. Jennifer Jacobson lives in Seattle and has served on the boards of several influential nonprofits and other organizations focused on conservation, education and community.

natural awakenings

December 2015

17

AWAKENING TO SPIRIT Prayer and Meditation Heal and Free Us by Richard Davenport

By its intimate connection with divine love, Spirit infuses human experience with qualities of amazing grace—unexpected clarity, vision, wisdom, peace, compassion, emotional release, inspirational epiphanies, deep understanding and comprehensive healing of mind, body and soul.

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hile society abounds with scientific research, products and practices that promise to enhance our mind or body and the mind-body connection, without Spirit in the mix, neither rises to its full potential. A heart open to a higher power exponentially multiplies the effects of this crucial connection. “Just as a candle spreads light in a darkened room, people who are living in-Spirit give off a higher energy that can bring light to our hearts and minds. In other words, we can be inspired just by being in their presence,” according to renowned bestselling author Wayne Dyer, Ph.D. Experiential, non-verbal and lifechanging encounters with the unbounded power and presence of Spirit in prayer and meditation are difficult to analyze in the same way as mind-body 18

science. However, Dyer points to the works and outcomes of Spirit as visible evidence of how it lifts us up. We see individuals with rapturous hearts sending out signals that they love the world and everyone in it. Those that live in Spirit tend to see the world as a friendly place, are at peace with themselves, appear to be open and accepting rather than judgmental and harsh, and often report being healed of all sorts of diseases, relationship challenges, career fluctuations and questions of purpose and direction. They attest to how Spirit shines a triumphant light in the midst of dark nights of the soul, redefining the essence of life itself and declaring us worthy in our innermost reaches.

Personal Healing When a 19-year-old woman entered basic military training at Lackland Air

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Force Base, in San Antonio, Texas, and was undergoing initial medical and psychological screening, she was identified as having body and mind issues that would require her to be separated from the service. These problems included organ failures and spinal misalignment, as well as severe consequences of an emotionally abusive upbringing. It was determined that she could not handle the physical and mental demands of military life. Because the policy was to not treat such problems if identified upon entering the service, authorities allowed her to remain in training until her separation from the Air Force could be processed. The woman was impressed and also distressed by the finality of the verdict and assessment tools used by mind and body experts among the medical staff. In talking with a chaplain on the base, she came to understand that she could choose to appeal her case to another jurisdiction, a “higher” court of Spirit. Focusing on the voice of divine love, she grew to see Spirit as more than a higher power. She saw Spirit as a higher authority. She surrendered to divine love’s authority as ultimate law, supremely qualified to reorder her whole being. She trusted that aligning with spiritual power could change her view of her identity and the seemingly inescapable consequences of genetics, environment and human history denying her desire to serve her country in this way. Listening to a higher witness testifying on her behalf and identifying her authentic being as the magnificent expression of the magnificent Creator, she felt encouraged to the point that her mind and body stopped arresting her progress and became more effective servants, responding with greater freedom and joy. One limitation after another fell away, and the military and medical authorities seemed pleased with her progress as she neared completion of training. Finally, performing a mile-and-a-half run within a required time remained the only obstacle to graduation, and she was still 45 seconds too slow. This helpful passage from the Hebrew prophet Isaiah became central to her prayer and meditation as she approached her last running attempt:

Young people will get tired; strapping young men will stumble and fall. But those who trust in the Eternal One will regain their strength. They will soar on wings as eagles. They will run—never winded, never weary. They will walk—never tired, never faint. ~Isaiah 40: 30-31 (The Voice) She passed her final attempt with 18 seconds to spare, running on eagles’ wings. So, how can we all discern such a divine witness to our original authentic being amidst loud testimony of all the voices and labels shouting in our head and body, including those imposed by others?

Prayer and Meditation There are two approaches to listening to the voice within, whether we name it God, higher power, Spirit, grace, Eternal One, or divine love or Love. Complementary, rather than mutually exclusive, both approaches require a capacity, gained through patient

To feel Spirit’s presence, we must surrender our own sense of how it will work, its timeline and the impact on our ego or status quo. As with anything worthwhile, conscientious practice is essential. practice, of quieting the inner and outer chatter and learning to hear that which calls us to be more than what human experience suggests is possible. It’s who we are in the eyes of grace. Sanford C. Wilder, of Grafton, Illinois, author of Listening to Grace, offers personal growth and development programs through EducareUnlearning.com that encourage prayer and meditation that emphasize listening. He practices both approaches and makes distinctions between them. “When I pray, I am directing my thoughts toward God, listening and often affirming what I know to be divinely

true. I am yearning to surrender my will and affections in conscious connection with the divine such that I or another receives a blessing,� shares Wilder. In such prayerful listening, he hopes to gain something, often a new insight and corresponding manifestation. “When I meditate, my intention is to sacrifice every thought, concept, image and feeling to God, the only consciousness. I trust that listening and observing with nonattachment helps me release conscious and unconscious conditioned thought patterns permeated by a human sense of self.� Through meditative listening, he hopes to release everything rather than receive anything, accepting that everyone is equipped and able to be open to, witness and experience nonstop blessings. Helen Mathis has been an educator in the Philippines and Swaziland as well as the U.S., including an instructor of religion at Principia College, near St. Louis; she is now part of a Centering Prayer Circle in Stockton, California. She explains that centering prayer may be seen as a hybrid that embraces both prayer and meditation, nourishing what’s beneath the preoccupied self

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Resolve to Get Healthy A community event focused on

INTEGRATIVE HEALTH AND WELLNESS

Saturday, January 23, 2016, 9 a.m.–5 p.m. Kingsgate Marriott Conference Center | Open to the Public

Presentations, discussions and hands-on demonstrations t Yoga t Mindfulness t Food as Medicine t Acupuncture t Massage Therapy

t Movement t Sleep t Stress Reduction t Healing Space t Meditation

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natural awakenings

December 2015

19

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satisfaction in giving a little more than you take. ~Christopher Reeve 20

Greater Cincinnati/Northern Kentucky Edition

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to awaken a deeper and vastly more authentic self. Mathis appreciates what Cynthia Bourgeault explores in her book Centering Prayer and Inner Awakening, that, “This confusion between small self and the larger Self‌ [the] ‘True Self,’ ‘Essential Self’ or ‘Real I’—is the core illusion of the human condition, and penetrating this illusion is what awakening is all about.â€? Like Bourgeault, Mathis believes that it’s not about the absence of thoughts so much as detaching from our thoughts, trusting that we can let go and be safe, consent to surrender human will and forgo personal agendas. Only then can spiritual sense come into play. “The goal is to awaken to, open to and get in touch with our innermost being and Spirit,â€? Mathis affirms. “Clearly, centering prayer assumes we each have a spiritual awareness of the divine within us that acts, as Bourgeault puts it, as ‘a kind of interior compass whose magnetic north is always fixed on God.’â€?

Core Shift We often approach a Spirit dimension with the attitude of “what it can do for me.� The higher practice that mystics and other deep thinkers of various faith traditions ultimately arrive at instead centers on transforming our whole self to align with Spirit’s purpose for us, which changes everything. Reverend Dr. Michael Beckwith, founder of the New Thought Agape Spiritual Center, in Los Angeles, and a spiritual mentor to Oprah Winfrey, believes, “The relationship we have with the infinite is more about how we are to serve it than it is to serve us.� Beckwith describes three primary stages of realizing the power and purpose of divine Spirit expressed as our spirit. The first is that of a victim (feeling powerless, unable to effect change). The second is when an individual learns the existence of universal law that responds to our thinking, emotions and attitude; we learn how to use it to stabilize life structures and demonstrate health and well-being. “Ultimately, in stage three, we become a vehicle of life in service to life.

Instead of using the law, the law uses us. Life fulfills its own nature through us,� he says. “All of life is conspiring for our freedom, liberation, wholeness and health.� He urges us not to stop and stagnate at stage two, using divine laws only to manifest personal conveniences, stuff and even people for our use; this can hijack views of abundance into materialism and consumerism. He quips, “We are not here to go shopping.�

Dwelling in Spirit Grace and Spirit work in us, through us and between us, yet we can’t simply summon them up or outline their outcomes. To feel Spirit’s presence, we must surren-

der our own sense of how it will work, its timeline and the impact on our ego or status quo. As with anything worthwhile, conscientious practice is essential. Life, defined by Spirit, gives fresh strength and impetus to mind and body. All three are vital elements of the dance of life. Richard Davenport is a spiritual life educator (HigherGroundForLife.com) and the founding executive director of an inclusive nationwide Bible and spiritual life community (BibleAndSpiritualLife. org). Now based in St. Louis, MO, he is a retired Air Force chaplain, having served at Lackland and other U.S. Air Force bases on three continents.

FIVE WAYS TO PRAY FROM THE HEART by Richard Davenport

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rayer from a heart willing to surrender, change, learn, grow and bless others works to keep us centered on pure motives like wellness, wholeheartedness and compassion. Such prayer can help us progress spiritually. These five forms of prayer, found in the Bible, have a universal application to any spiritual practice. Although differing in their approach, all share the purpose of creating a fuller mindfulness of our true identity and relationship to the divine, while enhancing our capacity to bless all creation. If we are not feeling the desired breakthroughs using one form, perhaps the one most familiar or comfortable to us, we might do well to explore others. Praise – a posture of adoration, honoring and surrender to a power, vision, and authority greater than our own. Thanksgiving – or better yet, for its consistency and permeating of our whole self, thanks-living. The garden of our spirit is enriched by embracing a gratitude attitude in all we do. Petition – a relational posture that opens our heart as we learn to ask for help, to seek perspective beyond a limited self, beyond a smaller, egodriven orientation.

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Intercession – praying for others; blessing, honoring and cherishing them as God sees them. When we feel burdened and blocked by our own trials, expressing empathy and compassion for others can unlock our heart and mind. We can lovingly witness the true nature of those that are seemingly tangled in forces blocking or opposing their higher good. Affirmation – release and rest in divine authority, acknowledging the uni-verse as literally one song reflecting the singular harmony that Spirit knows and is unfolding in every moment to meet our need in forms we can see and feel right now.

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December 2015

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HeartMath

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Brings Relief By Connecting Heart, Mind and Emotions by Dr. Ilana Seidel

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Experience is the teacher of all things. ~Julius Caesar

Karl W. Jackson, Ph.D. Licensed Psychologist

Communication Workshops For Healthy Relationships

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icture this scenario. A quickly beating heart, sweaty palms, shallow breath and focusing on one thing—staying alive. Driving downhill in Pittsburgh on black ice petrified him. His mentor, however, entered the office with a smile and calmly shook the snow off her boots. Notice that the stressor was the same. One chose a sympathetic nervous system mediated response, while the other chose a more coherent response. When one chronically chooses to respond with depleting emotions, such as anxiety or fear, these emotions create a sympathetic nervous system cascade and a stress hormone cascade. The sympathetic pathway regulates the ‘fight or flight’ response, which was historically used to intermittently run away from tigers and bears. Today, one experiences chronic triggers such as work, travel, family and health issues. The parasympathetic system is used for ‘rest and digest.’ Both pathways are essential for our survival and comprise the autonomic nervous system. However most people tend to overuse the sympathetic pathway, leading to sequela, including constricted heart vessels and increased blood pressure. Fear and anxiety also induce cortisol production, a stress hormone. Chronically elevated cortisol levels may lead to obesity, diabetes, immune suppression and activation of the sympathetic pathway. HeartMath is a heart rhythm feedback method that teaches how to balance one’s system. Heart rate variability (heart rate changes over time) changes when combining heart-focused breathing with renewing emotions such as love and appreciation. The ensuing autonomic nervous system and hormonal cascade benefits the entire body, creates more order and induces what is called coherence. This coherence indicates a balance of the autonomic nervous system. Chronically feeling depleting emotions such as anger, frustration, anxiety and worry leads to disorder in the heart rate variability and what is termed an incoherent state. Notice the difference between the two graphs.

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How does one use the HeartMath method mentioned? A sensor clipped to the earlobe transfers information from the body onto a screen. The graph produced indicates whether a person is more or less coherent. Using colorful graphics, heart-focused breathing, simple techniques and games included in the HeartMath computer program, patients are guided toward a state of coherence. An individualized plan is created with a practitioner to maintain coherence. Doctors are using HeartMath with patients coping with a number of symptoms including hypertension, POTTS, performance anxiety, ADHD, PTSD and metabolic syndrome. One patient with performance anxiety shares her story: “I felt that before HeartMath, I had a very difficult time performing interviews under pressure. I would often lose my train of thought, thus leading to lack of clarity in my speech and a lack of flow throughout the course of the interview. During HeartMath, I admittedly found myself frustrated at several points due to staying in the ‘red’ more often than not. However, while working with my doctor, we found that the phrase “feet on the ground” resonated with me to the point where it would place me in coherence. I utilized this phrase while taking my next performance-based exam and felt that it helped immensely. I did not find myself flustered or terrified at any point throughout the interviews. I am sincerely thankful for this opportunity and will continue to use this throughout my career.” Ilana Seidel, MD is a Board Certified Family Medicine practitioner who has completed her Integrative Medicine fellowship and HeartMath training. She is currently practicing at the George Washington Center for Integrative Medicine using Functional Medicine, Osteopathy, Reiki, Integrative Medicine and HeartMath. Gay Purpura is a local, licensed HeartMath Coach. To schedule an appointment call 513-259-7284. See ad, page 22.

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Trigger Point Therapy and Myofascial Pain, Massage/Myofascial Release Prolotherapy and Prolozone Platelet-Rich Plasma and Stem Cell Injection Therapies Sports Medicine--Young and Old (Pro Golf, Tennis, Football, Soccer) Restoring Worn Cartilage in Joints and Torn Tendons Vampire Facelift and Breast Lift Bio-identical Hormone Therapy for Men and Women Healthy Aging, Nutrition Chronic Back Pain, Foot Pain Chronic Headache, Migraine Pelvic Pain-Men and Women Urinary Stress Incontinence and Sexual Dysfunction Erectile Dysfunction and Hair Restoration Blatman Health and Wellness Center 10653 Techwoods Circle, Suite 101 Cincinnati, OH 45242 513-956-3200 www.blatmanhealthandwellness.com

has been ranked in the best 50 in its size class among 200 companies named in the Franchise Business Review’s 2015 Top Franchises Report. The healthy living magazine was one of five franchise companies cited as best-in-class in the advertising and sales category. For more information visit our website: NaturalAwakeningsMag.com/mymagazine or call 239-530-1377 natural awakenings

December 2015

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healingways

that interfere with hormone production, cancer-causing phthalates, and synthetic musks that have been linked to hormone disruption, among many other ills.

Naturally Safe Scents

HEAVENLY SCENTS How to Make Your Own Natural Oil Fragrances by Kathleen Barnes

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whiff of sweetness can communicate a personal signature of tranquility, alertness or romance, or it can cause a bout of miserable sneezing, wheezing or nausea for those in the vicinity and even the unwitting wearer.

Commercial Chemicals “When you see ‘fragrance’ on a personal care product label, read it as ‘hidden chemicals,’” warns the Washington, D.C.-based nonprofit watchdog Environmental Working Group (EWG). “A major loophole in the [U.S.] Food and Drug Administration’s federal law lets manufacturers of products like sham-

poo, lotion and body wash include nearly any ingredient under the term fragrance without actually listing the chemical.” Companies that manufacture personal care products are required by law to list the ingredients they use, but fragrances and trade-secret formulas are exempt. What’s known as a dirty little secret in the fragrance industry is the unlabeled presence of toxic chemicals not only in perfumes, but in any personal care product that includes a scent. Lab tests commissioned by the Campaign for Safe Cosmetics and analyzed by the EWG confirm the presence of parabens

“Opting for natural scents from organic essential oils not only offers a toxinfree alternative, the oils’ aromatherapy benefits have time-proven therapeutic value,” suggests Dorene Petersen, president and founder of the American College of Healthcare Sciences, in Portland, Oregon. Recent research from the Pontificia Universidade Catolica, in Brazil, confirms that lavender oil has anti-inflammatory, antioxidant and pain-relieving properties similar to those of a mild-dose narcotic. Plus, it smells heavenly, says botanical perfumer Roxana Villa, of Woodland Hills, a California-based spokesperson for the National Association for Holistic Aromatherapy. “Considering the part of the plant used will give you an idea of its therapeutic value,” says Villa. “A root base will be good for grounding. Since bark is like skin, oils such as birch will benefit skin and muscles. Oils from flowers are excellent for anything related to the head and mind.” Oregano and cinnamon oils have powerful antifungal properties, even against Candida-type fungi resistant to prescription drugs, according to Brazilian research from Universidade Federal. A groundbreaking study from the Slovak University of Technology, in Slovakia, even suggests that rosemary oil can kill cancer cells. These are all scents that can be the foundations of do-it-yourself perfumes.

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Customized Blends “It’s fun to experiment with organic essential oils and create that unique blend that becomes a personal signature,” says Charlynn Avery, an aromatherapist with Aura Cacia, in Norway, Iowa. She explains that essential oils have three basic “notes” and blending them correctly will result in a fragrance suited to last throughout the day. “The base note is heavier and lasts the longest. Patchouli, vetiver, sandalwood, cedarwood and jasmine hang around longer in the atmosphere and on the wearer,” she explains. Blending the base with a slightly lighter middle note like lavender, rosemary or clary sage and a light and short-lasting top note like orange, lime or peppermint will create a complex and pleasing blend. “That’s the beauty of the art of it,” says Avery. “You can create synergistic blends that harmonize and complement the attributes of each to such an extent that you may not be able to detect the scents of the individual oils.” There are no hard and fast rules, but our experts offer a few guidelines for creating our own unique blends that will be well-received as holiday gifts. Use a base of oil like jojoba or sweet almond to create a perfumed oil. Note that oils undiluted by a carrier can burn the skin. For oil-based blends, use a ratio of 50 drops of bottom note oil, 30 drops

of a middle note and 20 drops of a top note in two ounces of carrier oil. Another option is to use an alcohol base of either isopropyl rubbing alcohol or 85-proof vodka to make a spray perfume; the alcohol will evaporate quickly. Alcohol-based blends generally last longer, especially with fragile citrus oils. A usual ratio is 10 to 20 drops of essential oil per ounce of alcoholbased carrier. Oil-based blends are ready to use almost immediately. Alcohol-based blends should age a week or two at least and will become more strongly scented in time.

Store fragrances in bottles in a dark, cool place. Bottles with tiny rollon caps are commercially available. “It’s very much trial and error to arrive at a preferred scent, so be creative and keep careful notes of experiments and improve on them as you gain experience,” counsels Avery. “If you crinkle your nose at patchouli, you probably won’t like an oil blend with it, either. Choose scents you like.” Kathleen Barnes is author of numerous natural health books including Food Is Medicine. Connect at Kathleen Barnes.com.

The 1-2-3s of Blending Oils Base Notes sandalwood jasmine myrrh vetiver patchouli cedarwood

Middle Notes lavender bergamot geranium rosemary tea tree clary sage

Top Notes orange lemon grapefruit eucalyptus lime peppermint

A general ratio of 50 percent base note oils to 30 percent middle notes and 20 percent top notes is recommended. Source: courtesy of AuraCacia.com

natural awakenings

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recipecorner

Let food be thy medicine and medicine be thy food. ~Hippocrates

Sweet Potato, Arugula, Feta, and Egg oven to 350 F. Spray a 12-cup mufBreakfast Muffins Preheat fin tin with the olive oil spray and set aside. o

Heat the olive oil over medium heat in a large skillet. Add sweet potato and onion and sauté for 10 minutes. Add garlic and sauté for an additional minute. Beat eggs and almond milk together in a large bowl. Add the cooked sweet potato and onion, arugula, feta, salt, and pepper. Stir to combine. Equally portion the mixture into the muffin tin using a ¼ cup measure, Bake for 25 minutes.

Extra virgin olive oil spray 1 Tbsp olive oil 1 medium sweet potato, chopped 1 medium onion, diced 1 garlic clove, minced 5 eggs ½ cup unsweetened almond milk 2 cups arugula, chopped 1 /3 cup crumbled feta cheese ¾ tsp salt ¼ tsp fresh ground black pepper 26

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Recipe courtesy of Chelsea Stegman, a registered dietitian in the Cincinnati area. Chelsea is a Miami University graduate and completed her dietetic internship at Louisiana Tech University.

Photo © Kevin Kunkemoeller Photography

Prep Time: 15 minutes Cook Time: 10 minutes Yields: 12 servings

Healthy Tip: Eggs contain one of the most digestible proteins, albumin. This highbiological-value protein can help steady blood sugar and curb hunger throughout the morning, making for a sustainable breakfast. Eggs also play an important role in muscle growth and repair and are a great component of a post-workout meal.

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SWEETLY VEGAN No-Bake Holiday Treats Worth Celebrating by Judith Fertig

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isions of sugar plums� have been part of holiday mindsets since the advent of Clement Moore’s classic 19th-century poem commonly known as ’Twas the Night Before Christmas. We love to give and receive special treats and our tastes are evolving. Instead of yesteryear’s sugary bonbons loaded with calories that we’ve come to regret, today’s preferred confections focus more on naturally sweet dried fruits, bestquality chocolate, healthful coconut and crunchy nuts. Vegan, gluten-free delicacies from chefs and culinary experts the world over help us celebrate the season in a deliciously healthy way, including those we highlight this month. “Christmas isn’t Christmas without a traditional pudding,� says Chef Teresa Cutter, author of Purely Delicious. Cutter is founder and director of The Healthy Chef company, in Sydney, Australia, which creates functional foods for taste and optimal health. Her no-bake desserts such as miniature Christmas puddings and carrot cake take only minutes to make.

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Emily Holmes, a Queensland, Australia, wellness coach who blogs at Conscious-Foodie.com, says her favorite is Holmes’ Chocolate Cherry Mini-Cupcakes. She serves them with a pot of peppermint tea. Houston-based Joshua Weissman is the author of The Slim Palate Paleo Cookbook and blogs at SlimPalate. com. He shares his philosophy on holiday treats: “My first thought is that I don’t want to feel guilty after eating it. My second is that I still want it to taste and look good.� His Almond Butter Pumpkin Pie Truffles fit the festive bill. In New York City, noted vegan cookbook author and Pastry Chef Fran Costigan is an expert in all things chocolate, including her Chocolate Orange Sesame Truffles. “When you make something really delicious with real ingredients, your mouth knows it, your brain knows it, your body knows it. You feel satisfied,� she says. Judith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com from Overland Park, KS.

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

Photo by Stephen Blancett

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December 2015

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No-Bake Festive Vegan Desserts 1 Tbsp raw or roasted tahini, stirred 1½ Tbsp white sesame seeds, lightly toasted 1½ Tbsp black sesame seeds, lightly toasted Place the chocolate in a small heatproof bowl.

Fran Costigan’s Chocolate Orange Sesame Truffles Yields: 20 to 24 (1-inch) truffles This creamy chocolate truffle has a slightly chewy texture with a coating for color and crunch. Raw tahini is sweeter than when its roasted and either kind is good. Truffle Ganache 4 oz dark fair trade chocolate (70 to 72 percent), finely chopped Finely minced zest of half a medium orange 3 Tbsp orange juice ¼ cup agave syrup

Mix the orange zest and juice and agave in a small saucepan. Cook over medium heat just to a boil. Reduce the heat to low and add the tahini, whisking vigorously. The mixture will thicken immediately. Don’t be concerned if it looks broken or curdled; it’ll smooth out with whisking. Simmer the mixture for 30 seconds until it’s shiny and smooth. Remove from heat and wait about 30 seconds until it’s no longer steaming and then pour it over the chocolate. Cover the bowl with a plate. Wait 1 minute and then stir until the chocolate is completely melted. Note: The ganache will not be perfectly smooth. Cool to room temperature, stirring a few times using a silicone spatula.

Spoon into a small shallow container and refrigerate uncovered about 2 hours until the ganache is firm. The ganache can be covered and refrigerated at this point for up to 1 week. Shape Truffle Centers Remove the ganache from the refrigerator. Use one spoon to scoop out 1-inch pieces of ganache and another to push it off the spoon into the container. When half the ganache has been used, roll into logs about 1-inch long, washing and drying hands as needed. (If at any time the ganache becomes too soft to shape, refrigerate until cold before proceeding.) Cover and refrigerate the truffle centers 15 to 25 minutes to set, before final shaping and finishing with the sesame seed coating. Truffle Coating Mix the sesame seeds in a small bowl. Sprinkle about 2 tablespoons on the bottom of a shallow container. Put a few logs at a time into the bowl of sesame seeds and roll until lightly coated. Pinch the ends to form the oval quenelle (football) shape. Place the finished truffles in the refrigerator to set for 35 to 45 minutes.

Joshua Weissman’s Almond Butter Pumpkin Pie Truffles Yields: About 12 to 16 (1½-inch) truffles Warm winter spices mix with fragrant pumpkin and almond butter to make seasonal truffles hand dipped in fresh vanilla bean-infused white chocolate. Filling ¼ cup canned pumpkin purée (not pie filling) ¼ cup almond butter ¼ cup vegan cream cheese ¼ tsp cinnamon ¼-½ tsp nutmeg ½ tsp fresh grated ginger 1 Tbsp coconut flour 2 packets stevia (like Sweetleaf packets)

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Photo by Steve Legato

In a medium-sized bowl, combine everything for the filling, including pumpkin purĂŠe, almond butter, cream cheese, cinnamon, nutmeg, ginger, coconut flour and stevia. Mix thoroughly until smoothly incorporated and no cream cheese chunks are left.

Coating (vanilla bean white chocolate) 2 oz food grade (not for skin care) cacao butter broken up into small pieces for melting Ÿ-½ vanilla bean pod, cut in half lengthwise to scrape out the interior, or 1 tsp vanilla bean paste 20 drops stevia (like Sweetleaf Steviaclear drops)

Place cacao butter in the top of a double boiler and melt and add stevia. Then add vanilla beans and mix well.

Chill by refrigerating the mixture for 10 to 20 minutes or freezing it for 2 to 5 minutes.

Turn the heat to low to keep warm and melted. Pull out the hardened filling shaped into balls and one at a time drop them into the white chocolate mixture and roll them around until they’re fully covered with mixture using fingers or a small spoon.

Roll chilled filling mixture into mediumto-small-sized balls a little less than an inch in diameter and place them on a small baking sheet lined with parchment paper.

Carefully spoon out each truffle using a spoon, gently tapping the spoon on the inside of the saucepan to slough off excess cacao butter that may pool on it. Take special care not to drop the truffle.

Place balls back into the refrigerator for 10 minutes or the freezer for 5 minutes so the balls harden enough to allow dipping.

Gently place each treat back onto the tray. Repeat the whole process until all the coated balls are on the tray.

Heat a double boiler or small pot that fits into a medium pot of gently boiling water over medium-to-low heat.

Let them cool at room temperature and serve immediately or place them in the refrigerator to harden and serve later. Chilled, truffles will keep for 3 to 5 days.

Scrape out the vanilla bean pod, conserving vanilla beans for adding once the cacao butter is melted.

Adapted from Vegan Chocolate, by Fran Costigan, used with permission.

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mosques and other faith groups are sending a message to their congregations and communities: We need to care for what the Creator has given us.

greenliving

Green Congregations Faith Groups Join in Preserving All Creation by Avery Mack

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he simple act of helps us understand The film Renewal in switching on a the remarkable responbulb can light a documents this grass- sibility we have to the room; preaching that roots movement at planet.� humans are caretakers Along with an emoof the Earth can enlight- RenewalProject.net. tional bottom line, many en a community. “How people pose a greater are we faithful to God’s creation?� asks question: What is the cost to our spiriDiana Butler Bass, Ph.D., author of tual life if we act selfishly? “We need to Grounded: Finding God in the World— know what is sacred and what matters for A Spiritual Revolution, in Alexandria, generations to come,� says Bass. “This is Virginia. “The connection between the an exciting time for communities of faith natural world and the world we live to work together.� Churches, synagogues,

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Showing the Way “We wanted to reduce reliance on foreign oil, support local businesses, buy American-made and be cost-effective,� says Rabbi David Freelund, of the Cape Cod Synagogue, in Hyannis, Massachusetts. “Going solar made sense. We leased panels, joined a renewable energy credit program and now generate 90 percent of our energy.� The synagogue also upgrades equipment to more efficient levels when it’s time for replacement, composts waste, maintains a garden to supply a local food pantry, switched to LED lights, zoned their facility’s heating and cooling and follows a single-stream recycling program. “We seek to lead by example. Members ask, ‘What else can we do?’ As Jews, our mission is not fulfilled unless we lift up others toward the divine,� says Freelund. Windows often make up a large portion of a building of worship, but can be the least energy-efficient components. Members of Colorado’s Steamboat Christian Center, in Steamboat Springs, used to wear sunglasses or change seats during services to escape the sun’s glare and heat. After installing smart glass windows, everyone can now fully concentrate on the sermon. “The glass tints like transition sun-

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We need a conversation which includes everyone, since the environmental challenge we are undergoing, and its human roots, concern and affect us all.

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~Pope Francis glasses, based on available light or preprogrammed preferences,â€? explains Brandon Tinianov, a senior director with View Dynamic Glass, the company that supplied the new windows. “It also reduces heating and cooling costs.â€?

Laying Down Burdens “Clutter represents postponed decisions,� says Barbara Hemphill, author of Less Clutter, More Life, in Raleigh, North Carolina. “Lack of time, interest and energy keep us from passing along what we no longer want or need. For most of us, 80 percent of what we keep, we never use.� That includes paperwork, another specialty of her Productive Environment Institute. When the United Methodist North Carolina Conference Center’s new building was ready, there was plenty to sort through before moving. “We estimate seven tons of items were recycled. It became an example for individual churches,� says Hemphill. Her own church, Mount Zion Methodist, in nearby Garner, has cleared out two storage rooms. Items were reclaimed, auctioned or donated to a shelter. “We gained Sunday school rooms in return,� she says.

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Practice Makes Perfect Awareness of the environment and eco-friendly living is a concept religions agree on. At the All Dulles Area Muslim Society, in Sterling, Virginia, an education program encourages community members to recycle, plant trees and lower water and energy usage. Including their Sunday School, they reduced their overall carbon footprint by 13 percent and energy consumption by 21 percent. Interfaith Power & Light is active in most states and can help implement such user- and eco-friendly changes. Imam Johari Abdul-Malik, the director of outreach for the Dar Al Hijrah Islamic Center, in Falls Church, Virginia, suggests thinking larger and encourages members to ask for changes in public policies by lobbying their representatives. In 2016, the Council of Islamic Organizations of Greater Chicago will promote a Green Ramadan. During Ramadan, members re-evaluate their lives in light of Islamic guidance. Greener than most, The Garden Church, in San Pedro, California, has no building. “People tell me, ‘The outdoors is my church;’ I take them at their word,� says founding Pastor Anna Woofenden. “We have a central table surrounded by gardens. About 90 percent of what we grow is vegetables, the rest is flowers. This church is a living sanctuary, a place to belong, a place of community. God’s love is made visible as people are fed in body, mind and spirit.� “Eco-friendly teaching represents a new spiritual imagination of how to live well in the world,� observes Bass. “Faith makes a difference.�

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2016

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JANUARY

Eat, Bark and Be Merry Healthy Holiday

editorial calendar health & wellness plus: dance power FEBRUARY

friendship plus: dental health MARCH

food matters plus: eye health APRIL

everyday sustainability plus: freshwater scarcity MAY

women’s wellness plus: thyroid health JUNE

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Treats for Our Pets by Sandra Murphy

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s with families everywhere, special taste treats are on the menu for many dogs, cats and wild birds during the holiday season. Owners are cautioned not to share rich, unfamiliar foods from the table that can be detrimental to an animal’s health. Better fare are homemade treats of organic, safe and tasty ingredients—true gifts from the heart. Homemade assures the quality of ingredients, avoids unhealthy additives and allows the giver to adjust for individual taste or food sensitivities. Most healthy recipes can be made from readily available ingredients.

Wild Birds Offer them a variety of seeds and fresh water. Always use unsalted, unseasoned seeds. Mix harder-to-crack striped sunflower seeds with the smaller black oil version to attract the largest number of birds. Organically grown peanuts in the shell, dried fruit, oranges, pomegranates or rehydrated raisins offer a burst of energy. Impale round fruits, halved, on a small dowel rod attached to the feeding table to hold them in place. Note that oats go to waste, shelled sunflower seeds spoil and cracked corn attracts raccoons. Pass on any kind of popcorn.

DIY Suet Mix one part organic peanut butter with five parts organic, non-GMO (genetically modified) corn meal. Smear into a pinecone to hang from a branch or directly on tree bark for woodpeckers and wrens to enjoy. Don’t use low-fat peanut 32

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butter because birds need to pack in the calories in order to stay warm.

Cats Organic catnip, fresh or dried and baked into a crunchy treat, will bring kitty running. In recipes, avoid canned tuna because of bisphenol A (BPA) concerns; also minimize the frequency and portion of tuna and salmon treats due to mercury accumulation in the fish. Unseasoned tuna or salmon packed in water in a pouch is a better choice. Many recipes labeled for dogs can be converted for cats by making them into smaller bites.

Dogs “When possible, I put organic and local foods, non-GMO, hormone-and antibiotic-free, grass-fed and humanely raised properties at the top of my list. A healthier dog means fewer vet visits and more years together,” says Tonya Wilhelm, a dog trainer in Toledo, Ohio. “Buy in bulk from a co-op or farmer and maybe share with friends to get the best price.”

Dehydrated Foods Dehydrating removes moisture from food while retaining nutrients, and comprises a distinct cooking method. Stephanie Raya, resident chef at Excalibur Dehydrator, in Sacramento, Cali-

fornia, recommends, “For safe chicken and pork, pre-cook before dehydrating. Beef can be dehydrated from a raw state. My Boston terriers also love dehydrated, sweet potato chips.� A number of commercial dehydrated meat and fish jerkies have been recalled (search DogFoodAdvisor. com/?s=treats). Homemade treats offer superior control of ingredients. “When I make my pets’ treats, I know what’s in their food, including the herbs used for flavor,� says Raya. After she’s ensured that the food is thoroughly dried, she packs it in vacuum bags and stores them away from light. She notes that dehydrating takes longer than baking, but is cost-effective at 25 to 50 cents an hour. Veggie options include dehydrated zucchini chips, butternut squash chips, cherry tomato bites, matchstick carrots or peach or other fruit slices.

Make it Festive A cat’s sense of smell is 10 to 15 times better than ours, but is still modest compared to dogs that out-sniff us by a factor of 30 to 60 times; that’s why putting wrapped treats under a holiday tree or in a stocking is a bad idea. Store them securely and then bring them out when it’s time to open gifts. Use blue tissue paper for easy-to-open Hanukkah gifts, red or green for Christmas (bows, yes; ribbons, no). For dogs that love puzzles, placing treats inside a wrapped box adds to the fun. Remember that rich or unfamiliar foods can make pets sick. Instead, gift them with their own healthy, safe treats from known ingredients so that everyone has a happy holiday. Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

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Special Holiday Pet Recipes Bake 35 to 40 minutes, until biscuits are hard to the touch. Cool and place in an airtight container. Recipe courtesy of Livia J. Washburn, Trick or Deadly Treat

Kitty Patties Yields: 8 small patties

Peanut Butter Sweet Potato Dog Biscuits Yields: 36 biscuits 1 sweet potato, boiled or baked Ÿ cup peanut butter, low in fat, sugar and salt 1 egg 2 cups whole wheat flour 1 Tbsp coconut oil 1 tsp cinnamon, ground 1½ cups organic old-fashioned oats (aka rolled oats) Boil or bake sweet potato. Allow to cool before removing the peel if baked. Heat oven to 350° F and line cookie sheets with parchment paper. Use a mixer to blend all ingredients together except the oatmeal. Once combined, fold in oats with a spoon. If dough is too wet, add more flour. Roll out cookie dough to Ÿ-inch-thick sheet and cut with any shaped cookie cutter. Fill cookie sheets.

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½ lb grass-fed, lean ground beef ½ lb lean ground turkey 4 Tbsp low-salt chicken stock 4 eggs ½ cup oatmeal or 1 packet instant oatmeal Mix meat and broth, and then add oatmeal and egg. Form into 8 small patties. Broil one or two at a time, leaving them fairly rare. Allow to cool, and then serve. They’ll keep in the refrigerator up to three days if the meat is fresh. Freeze the other patties until ready to use, good for up to four months. Recipe courtesy of Janet Cantrell, Fat Cat at Large

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Atrial Fibrillation A Common Malady of Aging by James Occhiogrosso

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en and women over 50 often begin to notice various signs and symptoms of disturbed heart rhythms. This typically presents as a feeling of palpitations, heart racing or pounding, vertigo (dizziness), weakness, or difficulty breathing. While some of these symptoms may be due to benign, transient conditions, it is always prudent to have a medical exam to rule out serious problems. Abnormal or disturbed heart rhythms are known medically as cardiac arrhythmias. The most common heart arrhythmia is atrial fibrillation, a condition where the top chambers of the heart (the atria) tend to beat out of step with the bottom ones (the ventricles). Some people feel this as a fluttering in their chests; others feel little sensation. This lack of synchronization between the chambers of the heart can result in weakened blood flow and pooling of blood in the atria, resulting in an increased risk for formation of blood clots that can cause a stroke. For people with healthy hearts, atrial fibrillation is not usually a serious condition, but it is prudent to keep a careful eye on it. It can be quite serious for those patients that have already been diagnosed with heart disease or have additional risk factors for stroke.

than 1.5 million Americans, especially the elderly. Its primary symptom is a rapid, fluttering and irregular heartbeat. According to an article in the American Heart Association journal Circulation, the incidence of atrial fibrillation-related strokes in patients over the age of 80 years has tripled over the last 25 years despite the introduction of anticoagulants, and is projected to triple again by 2050. The incidence of atrial fibrillation increases with age from about five percent of people over 65 to about ten percent for those over 80. It is less prevalent in younger people. There are two types of atrial fibrillation: paroxysmal (intermittent) and constant (chronic). For most people, the condition begins as the intermittent type. But it typically progresses to the more serious, chronic type with aging. Patients with atrial fibrillation are at higher risk of having an ischemic stroke, where a blood clot forms in an atrium and then travels out of the heart to an artery where it interrupts blood flow to the brain. For this reason, many doctors recommend blood-thinning medication to reduce the chances of clot formation for their atrial fibrillation patients, especially those with chronic atrial fibrillation and other risk factors for stroke.

About Atrial Fibrillation

Causes of Atrial Fibrillation

Atrial fibrillation is the most common cardiac arrhythmia and affects more 34

While the exact causes of atrial fibrillation are not fully known, aging and

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congenital heart defects are common, along with long-term high blood pressure, coronary artery disease, an overactive thyroid gland, poor diet and lifestyle, certain medications or the excessive use of stimulants, such as caffeine, tobacco or alcohol. Specific items known to cause or exacerbate or atrial fibrillation are the use of over-the-counter non-steroidal anti-inflammatory (NSAID) drugs like Aspirin, Advil, Excedrin, Aleve, and Motrin, as well as smoking. Among participants in the Atherosclerosis Risk in Communities study, those who smoked were twice as likely to develop atrial fibrillation as those who did not. Even former smokers were at an increased risk for developing the arrhythmia. The study also noted that the incidence of chronic atrial fibrillation increased significantly with the longterm use of NSAID drugs.

Helping the Heart Work Better Many adults with cardiac problems are unaware that several nutrients are needed to support good heart health, and they are often deficient in these critical nutrients. Multiple studies confirm the benefits of supplementation with targeted nutrients and herbs for supporting heart health. Cases of atrial fibrillation that are not connected with heart disease or hypertension, particularly the intermittent type, can often be helped or even resolved with lifestyle improvements, as well as proper vitamin, nutritional and herbal supplementation. There are several ways to improve performance of the heart muscle, reduce the risk of acquiring a heart condition, and help improve an alreadyexisting condition. First and foremost among these is exercise. Numerous studies have examined the relationship between physical activity and reduction of risk for various heart conditions. The conclusions are overwhelmingly the same: exercise reduces risk! Vitamin and mineral deficiencies are common, especially in the elderly due to an age-related impairment in their ability to absorb nutrients. Supplementation with a quality multivitamin, multi-mineral product and

other specialized nutrients can help reduce symptoms and intensity of the condition.

Conclusion Improving diet and lifestyle can go a long way to reducing the need for aggressive medical procedures and drugs for any heart condition, especially atrial fibrillation. Heart disease is a long-term chronic illness. It is typically caused by years of poor diet and lifestyle and is one of the leading causes of death in the United States. Improving one’s lifestyle and nutritional status can help atrial fibrillation, along with many other heart irregularities. James Occhiogrosso is a natural health practitioner and herbalist specializing in natural approaches to male and female aging. He is the author of Your Prostate, Your Libido, Your Life, and often acts as an advisor for men with prostate cancer whose doctors recommend a “watchful waiting” or “active surveillance” approach. Connect with him at 239-652-0421, via email DrJim@HealthNaturallyToday.com, or visit HealthNaturallyToday.com.

Nutrients That Help Strengthen the Heart

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here are many vitamins, minerals and herbs that can help reduce the effects of various cardiac arrhythmias. The heart requires a constant supply of energy and nutrients to function optimally. Below is an abbreviated list of some nutrients that are beneficial for heart health. Vitamin C—A critical element needed to build collagen and provide elasticity to the arteries that supply blood to the heart. Coenzyme Q10—Multiple human studies show this critical enzyme supports good cardiovascular health and reduces the risk of chronic atrial fibrillation. Vitamin D—Studies from the Intermountain Medical Center Heart Institute in Murray, Utah have linked low levels of vitamin D to an increased risk for heart disease. Hawthorn—Several clinical studies have shown that the herb hawthorn helps to increase coronary blood flow and improve heart metabolism, allowing the heart to function with less oxygen. L-Arginine and L-Taurine—Amino acids that help increase the oxygen-carrying capacity of the blood and enhance cardiac function. Both are natural amino acids found in food and are readily available as supplements. Magnesium—This common mineral helps maintain electrical activity and reduces blood pressure and the risk of sudden heart failure, according to research from Brigham and Women's Hospital and Harvard Medical School. Omega 3 fatty acids (fish oils)—Multiple studies show this dietary element helps reduce the risk of cardiovascular disease.

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COMMUNICATION KARL W. JACKSON, PH.D. LICENSED PSYCHOLOGIST 2 locations: 311 Nilles Rd. Suite A, Fairfield, OH 45014 E. Walnut Hills, Cincinnati, OH 45206 513-318-7120 drkarljackson@cinci.rr.com 7LUHG RI FRQIOLFW QRW EHLQJ K H D U G D Q G X Q V D W L V I \ L Q J UHODWLRQVKLSV" ,PSURYH FRP PXQLFDWLRQ ZLWK VNLOOV IRU GHHSHU FRQQHFWLRQV EHWWHU FRQIOLFW UHVROXWLRQ JUHDWHU PXWXDO XQGHUVWDQGLQJ DQG PHHWLQJ HYHU\RQH¶V QHHGV IRU D PRUH MR\IXO OLIH $SSO\ LQ 6LJQL¿FDQW 2WKHU )ULHQGVKLS 3DUHQWLQJ 7HDFKLQJ DQG %XVLQHVV 5HODWLRQVKLSV 6HH DG SDJH

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BODYWORK LOVE • LIGHT • LAUGHTERA HEALING STUDIO Anderson Township 513-482-0907 tisa@lovelightlaughterhealing.com LoveLightLaughterHealing.com )RU WKH 0LQG %RG\ 6RXO DQG 6SLULW« 7 K H S U D F W L F D O H[SUHVVLRQ RI ORYLQJ NLQGQHVV WKURXJK UHOD[LQJ +RW 6WRQH 0DVVDJHV 6RPD9HGD 7KDL <RJD 0DVVDJH /DXJKLQJ <RJD 5HLNL 5HÀH[RORJ\ 0HGLWDWLRQ /&' ,RQLF )RRW 'HWR[ 7UHDWPHQWV DQG 1DWXUDO DQG 2UJDQLF 8QLTXH 3URGXFWV 6HH DG SDJH

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FITNESS

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MINDY MUNOWITZ, DDS, NMD, IBND

Pounds & Inches Weight Loss Center 157 Lloyd Ave, Florence, KY 41042 859-282-0022 PIWeightLoss.com &HUWLILHG SHU VRQDO WUDLQHUV QXWULWLRQ DQG V X S S O H P H Q W FRQVXOWV KR OLVWLF ZHOO FDUH &XVWRPL]HG H[HUFLVH SURJUDP WR VWUHQJWKHQ WKH ERG\ LPSURYH EDODQFH DQG ÀH[LELO LW\ LQFUHDVH HQGXUDQFH VXSSRUW ZHLJKW ORVV 6HH DG SDJH

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9393 Cincinnati-Columbus Rd., West Chester, OH 45069 513-755-8000 SmilesOhio.Com ,QWHJUDWLYH ELRORJLFDO GHQWLVWU\ RIIHULQJ WKH HQWLUH IDPLO\ ZHOO QHVV YLVLWV WR DGYDQFHG GHQWLVWU\ LQWHJUDWLQJ VDIH DQG HIIHFWLYH WKHUDSLHV EDVHG RQ WKH SDWLHQWV¶ VSHFL¿F QHHGV 2XU ÀXRULGH IUHH RI¿FH RIIHUV R]RQH LQ DOO SKDVHV RI GHQWLVWU\ :KDW \RX VD\ PDW WHUV 6HH DG SDJH

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HOLISTIC HEALTH BEST HOLISTIC LIFESTYLE SERVICES Stacy Best, Board Certified Holistic Health Practioner 859-391-5537 stacy@stacybest.com StacyBest.com 6WDF\ %HVW LV D 5HJLVWHUHG .L QHVLRWKHUDSLVW %RDUG &HUWL¿HG +ROLVWLF +HDOWK 3UDFWLWLRQHU $$'3 DQG 0DVWHU *DUGHQHU 6WDF\ FXVWRPL]HV HDFK FOLHQW SURJUDP WR VSHFL¿FDOO\ PHHW WKHLU QHHGV ZLWK KROLVWLF PHDO SODQQLQJ ¿WQHVV VWUHVV PDQ DJHPHQW DQG VHOI FDUH 6KH VSHFLDOL]HV LQ ZHLJKW ORVV LQÀDPPDWLRQ GLJHVWLRQ FKDOOHQJHV DQG KRUPRQH DQG QHUYRXV V\VWHP LPEDO DQFH &DOO IRU \RXU FRPSOHPHQWDU\ FRQVXOWDWLRQ 6HH DG SDJH

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Greater Cincinnati/Northern Kentucky Edition

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INSOMNIA TREATMENT SLEEPWORKS Dr. Stephen Billmann Cincinnati’s Preferred Expert for Insomnia Offices in Mason and Montgomery 513-297-3455 or 513-530-5888 CincySleeps.com 'U %LOOPDQQ LV &LQFLQ QDWL¶V SUHIHUUHG H[SHUW LQ WKH WUHDWPHQW RI LQVRP QLD +H KDV KHOSHG KXQ GUHGV RI SHRSOH UHVROYH WKHLU VOHHS SUREOHPV ³, DP ¿QDOO\ VOHHSLQJ DQG IHHO OLNH D GLIIHUHQW SHUVRQ OLNH P\ ³ROG VHOI´ , ZLVK , KDG PHW 'U %LOOPDQQ ¿YH \HDUV DJR ´ ±'LDQQH &LQFLQQDWL 6HH DG SDJH

INTEGRATIVE MEDICINE ALLIANCE INTEGRATIVE MEDICINE 6400 East Galbraith Road Cincinnati, OH 45236 513-791-5521 MyHealingPartner.com &RPELQLQJ WKH EHVW S U D F W L F H V R I F R Q Y H Q W L R Q D O PHGLFLQH ZLWK WKH EHVW HYLGHQFH EDVHG DOWHUQDWLYH WUHDWPHQWV $,0¶V H[SHULHQFHG SUDFWLWLRQHUV ZRUN ZLWK \RX WR FUHDWH D ZHOOQHVV SODQ WKDW LV SUHYHQWLYH SURDFWLYH DQG SHUVRQDOL]HG 6HH DG SDJH

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CRAIG P. CLEVELAND, MD PAM CORDES, MS, RN, HTCP, AHN/BC ENHANCEMENTS MEDISPA, LTD 7060 Ridgetop Drive, Suite C, West Chester, OH 45069 513-755-0123 WholePictureHealthCare.Com 2SWLPL]LQJ \RXU KHDOWKFDUH E\ LQWHJUDWLQJ WKH EHVW RI WUDGL WLRQDO PHGLFLQH ZLWK D QDWXUDO DSSURDFK WR KRUPRQDO LPEDO DQFH WK\URLG GLVHDVH GLDEHWHV KHDUW GLVHDVH DQG PRUH :H WUHDW DOO RI \RX E\ ORRNLQJ DW WKH ZKROH SLFWXUH WR UHVWRUH \RXU HQHUJ\ DQG H[FLWHPHQW DERXW OLIH 6HH DG SDJH

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ALBA ORGANIC BEAUTY STUDIO

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2882 Wasson Rd Cincinnati, OH 513-631-2522 AlbaBeautyStudio.com

108 Dayton St., Yellow Springs, OH 937-767-7567 info@DesignSleep.com 1DWXUDO 0DW WUHVVHV )XUQL WXUH :HOOQHVV WKURXJK EHWWHU VOHHS LV WKH :+< RI ZKDW ZH GR ,I \RX HQMR\ OHDUQ LQJ KHDOWK\ OLYLQJ DQG EHOLHYH LQ KRQHVW\ TXDOLW\ DQG YDOXH WKHQ \RX ZLOO ORYH 'HVLJQ 6OHHS 2U JDQLF (XURSHDQ VW\OH 3HUVRQDO 6OHHS 6ROXWLRQV (UJRQRPLF 6HDWLQJ &XVWRP %HGURRP )XUQLWXUH 6HH DG SDJH

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LANDSCAPING TAMARAC LAWN CARE & LANDSCAPING Liz Garrison, owner and operator 513-410-4254 Tamarac.Contracting@gmail.com Facebook.com/TamaracContracting /L] *DUULVRQ RZQHU DQG RSHUDWRU RI 7DPDUDF SUR YLGHV UHVLGHQWLDO DQG FRP PHUFLDO SURSHUWLHV ZLWK TXDOLW\ VHUYLFH IRU DOO /DZQ &DUH /DQGVFDSLQJ DQG 6QRZ 5HPRYDO QHHGV ,Q VXUHG DQG UHFRPPHQGHG 7DPDUDF LV FUHDWLQJ ³7KH /RRN 7KDW /DVWV´ &DOO WRGD\ IRU DQ HVWLPDWH 6HH DG SDJH

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Health & Wellness Issue Contact us at:

513-943-7323 Carol@NaturalCinci.com natural awakenings

December 2015

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PAIN RELIEF UNKER’S THERAPEUTIC PAIN RELIEF PRODUCTS 513-899-3651 Annie@LittleBitsByAnnie.com LittleBitsByAnnie.com 8QNHU¶V 7KHUDSHXWLF 3URGXFWV SURYLGH ZDUP VRRWKLQJ WHP SRUDU\ SDLQ UHOLHI IURP PLQRU DFKHV DQG SDLQV PXVFOH VSUDLQV EDFN DFKH MRLQW DQG PXVFOH VRUHQHVV FUDFNHG VNLQ EXUQV ELWHV DQG PRUH $OO QDWXUDO SXUH ERWDQLFDO RLOV 0DGH LQ WKH 8 6 $ 7R *RG %H 7KH *ORU\

SHAMANISM

WEIGHT LOSS

GARY MATTHEWS

HUBER PERSONALIZED MEDICINE

Stillpoint Center for Healing Arts 11223 Cornell Park Dr, Blue Ash, OH 45242 513-772-1917 ShamanicCounselor.com StillpointTherapy.com &RXQVHOLQJ VKDPDQLF MRXUQH\ VRXO UHWULHYDO HPSRZHUPHQW HQHUJ\ ZRUN 6HH DG SDJH

Dr. Gary Huber 8170 Corporate Park Dr, Suite 150 Cincinnati, OH 45242 513-924-5300 HuberPM.com

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SLEEP MEDICINE MONTGOMERY DENTAL SLEEP MEDICINE

PILATES THERAPILATES FITNESS Sheri Keller Burdick, P.T., owner 7719 Five Mile Center, Five Mile Road, Anderson Township 513-604-6508 7KHUD3LODWHV )LWQHVV RIIHUV VSHFLDOL]HG RQH RQ RQH 3K\VL FDO 7KHUDS\ HYDOXDWLRQV DQG WUHDWPHQWV 7UHDWLQJ QHFN DQG EDFN GLVRUGHUV RUWKRSHGLF DQG VSRUWV UHODWHG LQMXULHV QHXURORJLFDO GLVRUGHUV MRLQW UHSODFHPHQWV DQG LQMXU\ SUH YHQWLRQ :H DOVR RIIHU 3LODWHV 5HIRUPHU JURXS DQG SULYDWH FODVVHV

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Dr. Thomas S. Bosma, DDS, OSB, FAGD, FAAPM 9200 Montgomery Rd., Ste. A Cincinnati, OH 45242 513-984-8282 MontgomeryDentalSleepMedicine.com 'U %RVPD KDV EHHQ LQ SULYDWH SUDFWLFH IRU WKH ODVW \HDUV 'XULQJ WKLV WLPH WKH UHIHUUDO DVSHFW RI 'U %RVPD¶V SUDFWLFH KDV JURZQ WR LQFOXGH GHQWLVWV SK\VLFLDQV SK\VLFDO WKHUD SLVWV DQG RUDO VXUJHRQV +H EHOLHYHV WKDW GHQWDO KHDOWK DQG PHGLFDO KHDOWK DUH LQWULFDWHO\ FRQQHFWHG 6SHFLDOL]LQJ LQ WKH WUHDWPHQW RI WHP SRURPDQGLEXODU GLVRUGHUV KHDGDFKH PLJUDLQH V\PSWRPV DQG VOHHS GLVRUGHUHG EUHDWKLQJ ZKLFK LQFOXGHV 2EVWUXFWLYH 6OHHS $SQHD IDWLJXH LQVRP QLD DQG VQRULQJ 6HH DG SDJH

THERMOGRAPHY MINDFUL WELLNESS MEDICAL THERMOGRAPHY Jacky Groenwegen, LMT, CTT 8859 Cincinnati-Dayton Rd, Ste 007 West Chester, OH 45069 513-382-3132 MindfulWellnessMedicalThermography.com 7KHUPRJUDSK\ LV D UDGLDWLRQ IUHH VWDWH RI WKH DUW VFUHHQLQJ SURFHGXUH WKDW XVHV KHDW GH WHFWLRQ WR ORFDWH DUHDV RI WHPSHUDWXUH GLIIHUHQFHV LQ WKH ERG\ 7KLV SDLQ IUHH QR WRXFK QR UDGLDWLRQ VFUHHQLQJ SURFHGXUH ORFDWHV DQG PRQL WRUV EUHDVW DEQRUPDOLWLHV DQG FKDQJHV LQ RYHUDOO ERG\ FRQGLWLRQV HDUOLHU 6HH DG SDJH

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

WELLNESS CENTER AILIE BIODERMA Gary Pekoe, PhD, President & CEO 3651 Harrison Ave, Cincinnati, OH 45211 757-631-2114 • 855-GO-AILIE AilieBio.com

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