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Be Happy Choose Happiness Daily Practices for a Happier Life
Passionate Cooking Chef and Author Gabriele Corcos Keeps It Simple
Buff and Balanced Bodybuilders Turn to Yoga
photo courtesy of The Cooking Channel
June 2016 | Greater Cincinnati/Northern Kentucky | NaturalCinci.com
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7 newsbriefs 8 globalbriefs 10 ecotip 1 1 healthbriefs 15 businessspotlight 24 healthykids 26 wisewords 27 inspiration 28 fitbody 32 consciouseating 35 recipecorner 36 greenliving 38 healingways 40 naturalpet 42 calendar 44 naturaldirectory 46 classifieds
advertising & submissions
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.
15 Immigrant Scientist 18 Achieves Success in Tri-State Area
by Mary Little
16 Supplements for Maintaining The Male Body
by James Occhiogrosso
18 HAPPY ALL DAY Simple Daily Practices for a Happier Life by Judith Fertig
21 Ancient Chinese
Martial Art Gains Popularity
by Craig Auberger
23 Testing for
Prostate Cancer
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.
What Every Man Should Know
Editorial submissions Word documents accepted. Email articles, news items and ideas to: Carol@NaturalCinci.com. Deadline for editorial: the 5th of the month.
by Armin Brott
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.
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by James Occhiogrosso
24 DAD MATTERS
24 38
How to be the Father Kids Need
30 A Passion for Fresh, Simple Cooking
Tuscan Chef and Author Gabriele Corcos’ Brooklyn Life by Gayle Wilson
38 TRESS STRESS
Natural Ways to Prevent Hair Loss by Jody McCutcheon
40 HOT DAYS ARE HARD ON PETS
How to Prevent, Detect and Treat Heatstroke by Shawn Messonnier
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letterfrompublisher
S contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Mary Little • Jim Occhiogrosso Linda Sechrist • Kari Vo Design & Production Steffi Karwoth • Stephen Blancett Sales and Marketing Carol Stegman 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
© 2016 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.
SUBSCRIPTIONS Annual subscriptions are available for $18. For more information call 513-943-7323.
everal years ago, a friend of mine noticed that her husband was struggling when it came to anything fitness related. As a soccer player he was always in great shape so this was a red flag. During a hike to Tennessee’s Chimney Tops, in Gatlinburg, what used to be an easy workout for him seemed far harder than usual. Afterwards, she urged him to meet with a cardiologist since heart disease ran in his family. I saw her, eyes shimmering with tears, just after the physician informed them that her husband had serious arterial blockage. Thanks to their prompt action, he’s alive and active to this day. Women play a major role in the health of the men we love. The way to many men realizing good health is typically through a woman. Women are accustomed to helping care for the health of our kids and aging parents, so it comes naturally to extend such care to our main squeeze. In my family, for example, I take care of all the meal planning, schedule doctors’ visits and make most of the healthcare decisions. Fortunately, I enjoy keeping up on the latest health and wellness research and make it a priority to share what I learn; I know my husband appreciates it since he doesn’t do such research himself. The roles men play in our children’s lives are many and significant and this month’s issue, timed to coincide with Father’s Day, celebrates and supports the Balanced Man and his—and everyone’s—Happiness. In his article, “Dad Matters: How to be the Father Kids Need,” Armin Brott clues us in on how to be a more present parent. Jody McCutcheon rounds-up natural ways to prevent hair loss in his piece, “Tress Stress.” Aimee Hughes asked several experts to detail the benefits of adding yoga to a bodybuilding regimen in, “Buff and Balanced Body Builders Turn to Yoga.” It’s true that increasing muscle mass via weight lifting not only builds strength and attractiveness, it can yield a competitive edge in other sports; the news is that yoga enhances all of it. We’ve heard the timeless adage, “If momma ain’t happy, ain’t nobody happy.” I believe the same is true of the man of the household. Judith Fertig’s feature article, “Happy All Day,” uncovers simple daily practices for a happier life. We all want to be happy and this summer we encourage you to be and do more of what makes you happy while staying healthy. Hang out with friends, kayak a river or spend time with special family members traveling the country (in a green way, of course). Life is meant to be enjoyed. Happy summering, Carol Stegman, Publisher
Be happy for this moment. This moment is your life. ~Omar Khayyám
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newsbriefs Solstice Weekend Soul Play Retreat At Gracetree
T
he weekend Solstice Soul Play Retreat, led by Tess Olsen, Psy.D and Debbie Berkana, will be held at the Gracetree Yoga and Growth Studio beginning Friday, June 17 from 7 to 8:30 p.m., and continuing through both days of the weekend from 1 to 5:30 p.m. Participants can register for both weekend days for $179 or one day for $99. Registration includes the Friday night Solstice celebration. Location: Gracetree Yoga and Growth Studio, 8933 Cincinnati-Dayton Rd., West Chester. For more information, call 513-400-6646, email Info@GracetreeStudio.com or visit GracetreeStudio.com. See ad page 28.
Children’s Yoga Camp At East Cincy Yoga
C
hildren ages 6 to 14 are invited to join a yoga camp from 9:00 a.m. to Noon July 11 through 15. The camp includes yoga, meditation, games, arts and crafts, hula hooping, tai chi and snacks. Each day the children will experience a blend of yoga, art and physical fitness in a fun loving, learning environment. Three instructors will help facilitate the camp and the children will be separated by age groups for smaller activities and combined for larger group instructions.
Location: 503 W. Main St., Batavia. To register, call 513-331-9525 or visit EastCincyoga.com. Cost per child is $75 for the week or $20/day.
Fair Trade Rug Event at Ten Thousand Villages
O
n June 1 to 5 and June 8 to 12 Ten Thousand Villages will present their annual rug event where participants can examine over 300 rugs from runner to room-size for potential purchase. Visitors Use this logo for reductions only, do not print magenta. Do not reduce this logo than 35%. Magenta indicates the clear area, nothing should print in this space. can hear the stories of the artisans behind themore high quality rugs and take their You may reduce the logo to 30% without the tag and strap lines. of Wood Block Motif criticalVillages match to Pantone 1805. choices home on approval prior to purchase.Color Ten Thousand creates opLetters print Pantone Process Black. portunities for artisans in developing countries to earn income by bringing their products and stories to market through long-term, fair trading relationships. Location: June 1 to 5. The Shops at Harper’s Point, 11316 Montgomery Rd., Cincinnati or June 8 to 12 at the O’Bryonville location, 2011 Madison Rd., Cincinnati. For more information, call 513-871-5840 or visit TenThousandVillages.Com. Rugs offered can be previewed at Rugs.TenThousandVillages.Com. See ad page 10.
Love looks through a telescope; envy, through a microscope. ~Josh Billings natural awakenings
June 2016
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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Municipal Pioneers
Well Well
More U.S. Cities Leaving the Grid
New Healthy Building Standard The WELL Building Standard, administered by the International WELL Building Institute, is the world’s first development criterion to focus exclusively on human health and wellness. It marries best practices in design and construction with evidence-based medical and scientific research, harnessing the built environment as a vehicle to support human health and well-being. Pioneered by the Delos company and the culmination of seven years of research in partnership with leading scientists, doctors, architects and wellness thought leaders, WELL is grounded in a body of medical research that explores the connection between the buildings where people spend more than 90 percent of their time and the health and wellness impacts on occupants. It sets performance requirements in seven categories: air, water, nourishment, light, fitness, comfort and state of mind. WELL-certified spaces can help foster improvements in the nutrition, fitness, moods, sleep patterns and performance of occupants. WELL is independently certified by Green Business Certification Inc., which administers the Leadership in Energy and Environmental Design (LEED) program and associated professional credentialing program.
Nassau, New York, a town of 5,000 outside Albany, plans to ramp up a combination of rooftop- and ground-mounted solar, wind turbine and landfill methane-capture technologies to generate 100 percent of its power from renewable sources by 2020. “If all goes as planned, within the next four years, all six of the town buildings will be disconnected from the grid,” says Nassau Supervisor Dave Fleming. The New York Department of Public Services wants this trend to grow through its Reforming Energy Vision (REV) initiative. Governor Andrew Cuomo’s administration is actively working to help municipalities, especially core towns and schools, move toward getting a significant portion of their power from renewable resources. Smaller, cleaner, power systems are less costly and cleaner alternatives to the traditional larger electrical stations. San Diego, California, recently committed to securing 100 percent of its energy from renewable sources by 2035. It’s the largest American city to do so. Already, at least 13 U.S. cities, including San Francisco; Burlington, Vermont; and Aspen, Colorado, have committed to 100 percent clean energy. Las Vegas is among other major cities aiming to follow suit. Hawaii has pledged the same by 2045, the most ambitious standard set by a U.S. state to date.
Source: Delos.com
Source: EcoWatch.com
Barbara Brennanpresents School of Healing®
A Hands of Light® Workshop in Cincinnati Created and Authorized by Dr. Barbara Brennan
Workshop Leader
August 13–14, 2016 Saturday 10am–5pm • Sunday 9am–4pm
Hyatt Regency Cincinnati 151 West Fifth Street Cincinnati, OH 45202 Joy Adler
BBSH Faculty 8
Cost: $325 (includes gift bag and lunch both days) Bodyworkers and Massage Therapists earn 12 CE contact hours.
To register: (561) 620-8767 • www.barbarabrennan.com
Greater Cincinnati/Northern Kentucky Edition
NaturalCinci.com
Swedes’ Solution
Six-Hour Workday Reaps Benefits
Bye-Bye Dye
Mars and Others Abandoning Artificial Colors Mars Inc., the maker of many candies, chewing gum flavors and other food products, is phasing out artificial food dyes over the next five years. The decision came as a response to growing customer demand, says CEO Grant F. Reid. Nestlé, General Mills, Kraft and Kellogg’s have also started eliminating artificial dyes from their products due to calls for more natural ingredients. Common shades of red 40 and yellow 5 are presently ubiquitous, as per capita production of artificial coloring approved for use in food has increased more than five-fold since the 1950s. According to a study of supermarket labels by the Center for Science in Public Interest, an estimated 90 percent of childoriented candies, fruit snacks, drink mixes and powders contain artificial colors, and many parents are concerned about their potential impact on developing brains. Several studies have scrutinized dyes’ possible link to attention deficit hyperactivity disorder (ADHD) and other effects on children’s behavior. When a study by a group of British scientists suggested a link between the consumption of certain food dyes and hyperactivity in kids, Europe and the UK began requiring food with artificial dyes to carry warning labels. The U.S. Food and Drug Administration continues to maintain that no causal relationship exists between color additives and hyperactivity in children, and doesn’t require warning labels.
Many Americans work 50 hours a week or more because they think they’ll get more done and reap the benefits later. However, according to a metastudy published in The Lancet, people that clock a 55-hour week have a 33 percent greater risk of stroke and 13 percent higher risk of developing coronary heart disease than those that maintain a 35- to 40-hour work week. Data from 25 studies that monitored the health of 600,000 people from the U.S., Europe and Australia for up to 8.5 years were analyzed. Paul Kelley, of Oxford University’s Sleep and Circadian Neuroscience Institute, notes that even a traditional nine-to-five workday is at odds with peoples’ internal body clocks, contributing to sleep deprivation. Now Sweden is moving toward a standard six-hour workday, with some businesses having already implemented the change. Linus Feldt, CEO of Stockholm app developer Filimundus, reports that the shift has maintained productivity while decreasing staff conflicts, because people are happier and better rested. Several Toyota service centers in Gothenburg that switched to a six-hour day 13 years ago also report happier staff, a lower turnover rate and increased ease in enticing new hires. A Swedish retirement home has embarked on a yearlong experiment to compare the costs and benefits of a shorter working day. Source: ScienceAlert.com
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globalbriefs Buzz Benefactors Get Well. Stay Well. Live Well!
Chiropractic Care for Everyone Pregnancy Care • Child Adjustments 6860 Tylersville Rd Ste 1 • Mason, OH 45040
513.285.7482
www.livewellcc.com Live Well Chiropractic Center is dedicated to your health and wellness. We offer preventative health services with a focus on nutrition, exercise and spinal health to help treat and prevent pain and injury.
Dr. Kim Muhlenkamp
More Retailers Ban Bee-Toxic Products Amidst the growing pollinator crisis and due to public pressure, Aldi Süd, the German supermarket chain with stores in the U.S., has become the first major European retailer to ban pesticides toxic to bees, including the neonicotinoids imidacloprid, clothianidin and thiamethoxam, from fruits and vegetables produced for their stores. Starting in January, Aldi produce suppliers have had to ensure their cultivation practices exclude eight pesticides identified as toxic to bees. Other retailers in the U.S. and Europe are also beginning to shun bee-toxic pesticides. Home Depot will no longer use the class of pesticides known as neonics on 80 percent of its flowering plants; completing the phase-out in 2018. Lowe’s is ending the sale of products containing neonicotinoid pesticides within 48 months. Smaller retailers are also working on removing neonics and other toxic pesticides from their shelves. The science has become increasingly clear that pesticides, working individually or synergistically, play a critical role in the ongoing decline of honeybees and other pollinators. Bees in the U.S. and Europe have seen unprecedented losses over the last decade, and bee-toxic pesticides like neonicotinoids have consistently been implicated as a major contributing factor. Source: BeyondPesticides.org
Two
Rug Events FAIR TRADE ORIENTAL
Functional Art To Live & Play On.
Harper’s Point
O’Bryonville
June 1–5
June 8–12
Rug Event Hours: Wed 10–8 • Th 10–9 • F 10–8 Sat 10–7 • S 12–5
Rug Event Hours: Wed 10–7 • Th 10–9 • F 10–7 Sat 10–7 • S 12–5
Intro to Rugs Night
Intro to Rugs Night
Thursday, June 2 at 7 pm
Thursday, June 9 at 7 pm
11316 Montgomery Road Cincinnati,OH 45249 513-802-5721
2011 Madison Rd Cincinnati,OH 45208 513-871-5840
Use this logo for reductions only, do not print magenta. Do not reduce more than 40%. Magenta indicates the clear area, nothing should print in this space Color PMS 1805
Tribal, Bokhara and Persian, Classic to Contemporary Handknotted by fairly paid adults | From 2’x3’ to 10’x14’ & Runners rugs.tenthousandvillages.com
Nature’s Metric
Rethinking All Aspects of Society The International Living Future Institute’s Living Future Challenge presents a bold new framework for rethinking how systems, products, buildings and communities are designed. Based on the elegant and profound architecture of its recent Living Building Challenge that cites nature as the ultimate metric for success, the Living Future Challenge is now branching out to influence aspects of society. The Living Community Challenge applies Living Building concepts to entire communities or cities; the Living Product Challenge asks designers and manufacturers to create net positive products; Net Zero Energy Building certification rates successful energy conservation in both new and existing buildings; Just becomes the social justice label for appropriately certified organizations; Declare confirms the merit of nutrition labels; and Reveal affirms a building’s energy efficiency status. Source: Living-Future.org
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healthbriefs
Medicinal Mushroom Heals HPV
R
esearch from the University of Texas Medical School and Health Science Center has found that a medicinal mushroom extract may be able to eradicate human papillomavirus (HPV), a common sexually transmitted disease. Presented last fall at the 11th International Conference of the Society for Integrative Oncology, in Houston, the clinical study treated 10 women that tested positive for HPV with the mushroom mycelia extract called active hexose correlated compound (AHCC). The patients were given three grams of the AHCC once a day for six months or longer. Eight of them tested negative for HPV after the period, including three that were confirmed HPV-eradicated after stopping the AHCC treatment. The two other patients continued receiving the extract. A phase II clinical trial led by Dr. Judith Smith, a professor at the UT Medical School, will be conducted.
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Currently participating in the PRIMIER study, the largest research project ever undertaken in Integrative Medicine.
T
wo related studies from the University of California, Berkeley, suggest that the act of admiring the beauty of nature with awe and wonder can decrease inflammation in the body. More than 200 adults reported their experiences of emotions on a particular day, including amusement, awe, compassion, joy, contentment and pride. Samples of the subjects’ gum and cheek tissues were analyzed for cytokines, and the researchers found those that cited emotions of awe, wonder and amazement had the lowest levels of the pro-inflammatory cytokine interleukin-6 (IL-6). UC Berkeley professor and co-author of the research Dacher Keltner, Ph.D., says, “That awe, wonder and beauty promote healthier levels of cytokines suggests that the things we do to experience these emotions—a walk in nature, losing oneself in music, beholding art—have a direct influence upon health and life expectancy.”
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healthbriefs
Live Comedy Evokes Trust and Empathy
R
esearch from the UK University of Surrey has found that witnessing live comedy increases emotional interaction and bonding between the spectators and performer and enhances a general feeling of trust and intimacy among participants through the shared experience. Published in the journal Comedy Studies, the study was conducted by doctoral candidate Tim Miles, who analyzed surveys and interviews of audience members, as well as comedians, including some well-known performers. Miles found that comics and audiences connected through sharing of admiration and empathy. Bonds also formed as the audience began to identify with the observations and experiences of the comic. “Comedy has often been seen to be a bit frivolous, but it’s actually something really important. My work looking at comedians and comedy audiences has shown how live, stand-up comedy fulfills a need for feelings of truth, trust, empathy and intimacy between people, which is really important in a society where many people often complain about feeling isolated,” says Miles.
Omega-3s May Increase Risk of Prostate Cancer
R
esearch published in the Journal of the National Cancer Institute has confirmed that high blood levels of DHA, EPA and DPA—three omega-3 fatty acids found in fish oil supplements—are linked to prostate cancer. The study from the Fred Hutchinson Cancer Research Center tested 834 men with prostate cancer and 1,393 healthy men; they found that such high concentrations were associated with a 71 percent increased risk of more serious prostate cancer and a 44 percent increase in the risk of less serious prostate cancer. The overall increased risk in all prostate cancers was 43 percent. The findings of this study confirm similar research in 2011 and another large European study. “What’s important is that we have been able to replicate our findings from 2011,” says one of the more recent study’s authors, Theodore Brasky, Ph.D.
Ashwagandha Pumps Up Testosterone
L
ow testosterone levels can be problematic for men as they age. Fortunately, Mother Nature produces her own form of testosterone booster: the herb ashwagandha. Research published in the Journal of the International Society of Sports Nutrition tested 57 men between the ages of 18 and 50. They were divided into two groups—one was given 300 milligrams of the herbal extract twice a day for eight weeks; the other ingested a placebo for the same period. Both groups underwent supervised muscle training programs for the duration of the study. The men that took the ashwagandha had significantly higher levels of circulating testosterone compared to the placebo group. The ashwagandha group also experienced an increase in muscle mass in the chest and arms, yielding an average arm muscle size of 8.6 centimeters, compared to the placebo group’s 5.3 centimeters. Those men in the ashwagandha group also exhibited faster reductions of creatine kinase, a marker for the type of muscle fiber injury that occurs during strenuous exercise, following workouts.
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Healing Touch supports the healing process and is highly effective for stress management. Who can benefit from Art Therapy and Healing Touch? Anyone living with Autoimmune Diseases, Cancer, Fertility Issues, Sarah Molloy, Trauma (emotional and physical), Anxiety, Depression, ADD/ Healing Touch Practitioner ADHD, Autism and Personality & Attachment Disorders. Board Certified and Registered 513.550.8200 www.TheArtOfHealingLLC.com
E-Cigarettes Produce Free Radicals
E
lectronic cigarette use, or vaping, is on the rise as many consider it a healthier alternative to smoking. However, in a study published in the American Chemical Society journal Chemical Research in Toxicology, researchers from the Penn State University College of Medicine report that e-cigarettes produce considerable levels of reactive free radicals created by the high-temperature heating coils that warm up the nicotine solution. Dr. John Richie, a professor at Penn State and senior author of the research, says, “The identification of these radicals in the aerosols means that we can’t just say e-cigarettes are safe because they don’t contain tobacco. They are potentially harmful.” The researchers found that levels of free radicals in e-cigarettes are between 100 to 1,000 times less than the levels produced by tobacco cigarettes, still making them a better choice than traditional cigarettes although they still carry risk. Richie explains, “The levels of radicals that we’re seeing are more than what you might get from a heavily air-polluted area, but less than what you might find in cigarette smoke.” Previous research has found that e-cigarette smoke also contains aldehydes that can potentially cause cellular and tissue damage.
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Immigrant Scientist Achieves Success in Tri-State Area by Mary Little
W
hen and RNA, but could people not proceed much migrate further.” to the United States During the from a foreign transition, Chomcountry, it often czynski traveled takes a while for between the United them to get settled States and Poland and learn American several times. He social norms. Dr. relates, “I would Piotr Chomczynski always order tomato Dr. Piotr Chomczynski migrated to the U.S. juice on the flights from Poland in 1982 for its healthy and founded the Molecular lycopene content. But, I reResearch Center (MRC) ally did not like the taste.” and its subsidiary, Cinna On one of these trips, he Health products. He has conceived the possibilsince made several astounding develity of making a good tasting natural opments within the field of biotechnol- drink with a high lycopene content. ogy and cosmetics. Natural AwakenFrom that thought, he developed and ings caught up with him this month to patented LycoLife, a good tasting and hear more of his story. healthy drink high in lycopene. Says Chomczynski studied biochemistry Chomczynski, “Lycopene is a very with a focus on genetics in Poland. On powerful antioxidant and the phytorelocating to the U.S., he took a posichemical (plant chemical) that gives a tion as a professor at the University of tomato its red coloration.” Cincinnati while he built MRC. Once LycoLife is made from a base of the company was running he left the tomato concentrate that does not carry university to assume a full-time posias much of the aroma and taste of totion as its leader. mato juice. The addition of apple juice When asked why he moved from to the formula enhances the overall his homeland to America, Chomczyntaste. According to Chomczynski, ski replies, “Scientific studies are hard “Each bottle of LycoLife contains 15 to find in Poland due to the costs of mg of lycopene, which is an optimal running and equipping them. Thus, dose for most people.” there are few opportunities for scien As a strong antioxidant, lycopene tists like myself. Through the access I can help fight prostate, breast and lung had in the U.S., I had developed an cancers. It is also good for cardioinexpensive method to study DNA vascular health and skin appearance.
LycoLife is available in most of Europe and several locations in the tri-state area, such as, Jungle Jim’s in Cincinnati, Dorothy Lane Markets in Dayton, Healthy Alternatives in Florence, Kentucky; Rainbow Blossom Natural Foods in Louisville, Kentucky, Natural Blessings in Richmond, Indiana and Moon Co-Op in Oxford, Ohio. Says Chomczynski, “We are also pursuing approval to place it in a local Whole Foods Market.” In addition to LycoLife, Cinna Health also produces Noredol and Rejuvenation, face creams that help with complexion. These products help smooth the skin and fight aging and redness without eye irritation. “The name Noredol,” relates Chomczynski, “is a concatenation of the words—no red at all.” He continues, “Some facial creams on the market burn the eyes badly. These products contain no fragrances that can irritate people’s skin or eyes.” The major ingredient in both products is menthol, derived from mint leaf. It is safe, beneficial for the skin and does not irritate it. The products also contain aloe vera, odorless garlic extracts and antioxidants to make them more beneficial. According to Chomczynski, “Noredol and Rejuvenation specifically fight problems related to redness. This includes conditions such as, rosacea, blemishes and redness from laser or chemical peels.” He continues, “Stay tuned. We are working on several new products, but, of course, I cannot tell you about them just yet.” Piotr Chomczynski, Ph.D., is the founder, President and director of R&D at Molecular Research Center and Cinna Health Products located at 5645 Montgomery Road, Cincinnati. For more information, email support@noredol.com, call 513841-0900 or visit Noredol.com. See ad page 7. Mary Little is a freelance writer who lives in Dayton, Ohio. She is passionate about health, fitness and nutrition and can be reached at maryclittle7@gmail.com.
natural awakenings
June 2016
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Supplements for Maintaining the Male Body by James Occhiogrosso
M
en often worry about their sexual health, but few take a proactive approach to keep it from declining as they age. The biggest risks to a man’s sexual health are deteriorating prostate gland function and unbalanced hormone levels, both of which are exacerbated by poor diet, aging and nutritional deficiencies. As the body ages, its ability to process nutrients is reduced. Thus, even those with a good diet can suffer from nutritional deficiencies. Supplementation then becomes essential, especially for those over 50. Studies show that men at high risk for developing chronic illnesses in later life report poorer diets in their early years. A well accepted fact is that improved nutrition reduces the risk of cancer, heart disease, diabetes, and obesity, as well as overall quality of life. It is estimated that one-third of cancer deaths in the U.S. are attributed to poor diet. A healthy diet helps to increase energy levels, facili16
Greater Cincinnati/Northern Kentucky Edition
tate recovery from illness and enhance the immune system. While there are many vitamins and minerals critical for male health, the three below have been shown to be exceptionally important. Vitamin E—a well-known preventive antioxidant that has been studied for the prevention and amelioration of prostate disorders. In combination with selenium, it is a valuable vitamin for prostate health. Vitamin E is actually a family of eight slightly different molecules divided into two groups; tocopherols and tocotrienols. Each group contains four forms of the vitamin named alpha, beta, gamma, and delta. Most over-the-counter supplements contain only one fraction, alpha-tocopherol. However, some of the other seven fractions appear to have unique protective actions. Studies have noted a significant decrease in risk of prostate cancer associated with the d-gamma-tocopherol and gamma-tocotrienol form of vitamin E. The Prostate Cancer Research Institute recommends a dose of 400 IU of natural vitamin E as d-alpha-tocopherol, along with 210 mg of d-gamma-tocopherol as part of its basic preventative measures. In light of the latest research, it seems prudent to take a vitamin E supplement that contains all eight of the vitamin E fractions. A quality Vitamin E supplement should contain only natural forms of vitamin E, with palm oil being the preferred source for the tocotrienols. Natural tocotrienols have also been shown to be heart protective. Zinc—is an essential trace element that plays an important role in many body processes. Studies have found that men with prostate disease have lower levels of zinc in their bodies than healthy men. According to Michael Murray, N.D, the author of Male Sexual Vitality—chronic prostate infections are often linked to a lack of dietary zinc. Cancerous prostate glands generally have lower levels of zinc than healthy glands. The male prostate has a unique metabolic capability to store zinc, making it the organ with the highest concentration of zinc in the body. Considering this, it is reasonable to assume that a zinc deficiency would affect it significantly. Low testosterone levels generally accompany low levels of zinc. The daily recommended dietary allowance (RDA) of zinc for men is 12 to 15 milligrams. But many experts recommend higher levels in the order of 25 to 80 mg/day for optimum health. Selenium—An important dietary trace element, selenium has been found to increase immunity in a way that is protective against prostate disease. It appears to target multiple pathways that mediate cancer cell development and by causing developing cancer cells to self-destruct. A recent study examined the relationship between selenium and the alpha and gamma tocopherol fractions of vitamin E. The study found a protective effect with the alpha-tocopherol fraction of vitamin E, but of greater significance was the finding that men with the highest levels of gamma-tocopherol had a five-to-one reduction in the risk for developing aggressive prostate cancer as compared to those with the lowest levels. The recommended daily intake of selenium is 55 micro-
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If 60 is the new 40... How do I get there? Personalized Medicine
Studies show that men at high risk for developing chronic illnesses in later life report poorer diets in their early years. grams (mcg), with an upper safe limit of 400 mcg. Many experts recommend between 100 and 200 (mcg) per day though the most significant protective effect appears to be at the higher intake level. Most studies used a level of 200 mcg. While more research is needed to determine the optimal dose, 200 to 400 mcg per day appears safe and prudent, particularly if little selenium is obtained from the diet. Most seeds and nuts, as well as poultry and eggs are high in selenium. While these three nutrients are critically important for male health, there are many other supplements that should be part of a daily regimen. Chief among them is a high quality multi-vitamin/multimineral product and if needed, extra vitamins C and D. Every man, especially those over 50, should have his nutritional status evaluated by a holistic, functional or natural health practitioner. A little bit of supplementation today can often prevent serious problems tomorrow. James Occhiogrosso is a natural health practitioner, herbalist and author of “Your Prostate, Your Libido, Your Life.” He offers inexpensive telephone consultations nationwide. Connect with him at 239-652-0421, email DrJim@ HealthNaturallyToday.com or visit HealthNaturallyToday.com.
is the pursuit of your ideal health. Integrative care assesses all the factors of your daily existence, which impact the way you feel. At Huber Personalized Medicine, we design a personalized treatment plan to restore your body’s function, based on the most current scientific medical research. Our focus is on early Specializing in: Lifestyle & Nutrition detection of disease, as well as preventative & proactive Hormones • Medical Weight Loss treatment, to enhance Heart Health & Metabolic Syndrome longevity and vitality.
Thyroid Treatment • Detoxification
Dr. Gary Huber is a nationally recognized educator in the field of bio-identical hormone therapies, and the only physician in the region lecturing for the American Academy of Anti-Aging Medicine. The complex science of hormones and thyroid function come together in easy answers when you ask the right questions. Dr. Vivien Newbold, MD, FACEP is a board certified emergency physician of 39 years. She has recently began her journey in integrative care, specializing in bio-identical hormone replacement therapy. She is currently obtaining a fellowship from the University of South Florida.
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HAPPY ALL DAY Simple Daily Practices for a Happier Life by Judith Fertig
in the mind, he says, conscious selfobservation introduces a space between our perceptions and responses, allowing us to view our thoughts as separate from the person we really are. Complementary methods may include breathing techniques or body awareness that help shift us away from anxious, “What if?” speculations into the ever-present now. With just a few minutes of mindfulness a day—the first thing in the morning or at night before retiring—according to Verni, “We can shift our relationship to ourselves and our life experiences in a way that allows for greater spaciousness, acceptance and compassion, and in doing so, can dramatically improve the quality of our lives.”
Daily Joy at Home
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hroughout the past decade, success researchers and positive psychologists have sketched out in broad strokes the big picture of our elemental yearning for happiness. According to Martin Seligman, Ph.D., and his colleagues at the University of Pennsylvania, in Philadelphia, inner happiness derives from four basic elements: positive emotion, relationships, meaning in life and accomplishment. What we want to know now is how to instill happiness into daily practices. In her latest book, Better Than Before: Mastering The Habits Of Our Everyday Lives, happiness expert Gretchen Rubin fleshes out the needed details. She maintains that the shift into a happier way of being can be as simple as changing our habits, which she terms the invisible architecture of daily life. Rubin found, “We repeat about 40 percent of our behavior almost daily, so our habits shape our existence and our future. If we change our habits, we change our lives.” We can start small in sometimes surprising ways that encourage personal, family, workplace and community well-being.
Simplify—Exercise—Meditate Israeli-born Tal Ben-Shahar, Ph.D., a former Harvard lecturer and author of the bestselling Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, had 18
854 students enroll in one of his pioneering classes on happiness in 2006, the highest enrollment for any class at the time. “Students explored ways to apply these ideas to their life experiences and communities,” he says. Today, he lectures and consults worldwide on the science of happiness, or “optimal being and functioning”. Ben-Shahar suggests we cultivate three personal habits. The first one is to simplify, saying, “We need to turn off our phones, email and other distractions at home, so we can fully be with the people we care about and that care about us. Time affluence—time to enjoy and appreciate—is a predictor of happiness.” The second is to exercise. “We were not meant to be sedentary,” he says. The third is to meditate. “Meditating helps us to develop extreme resilience to negative emotion.” Ken A.Verni, Psy.D., a clinical psychologist in Highland Park, New Jersey, endorses the importance of a mindfulness habit. In his new book, Happiness the Mindful Way: A Practical Guide, Verni outlines easy, step-by-step actions to form a new happiness habit that concurrently reduces stress and increases enlightenment. He starts with what he calls “compassionate attention”; being fully awake or present in our lives without judging what we’re thinking. When we view our thoughts as events
Greater Cincinnati/Northern Kentucky Edition
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Another way to improve the quality of our life is to reverse one habit. Shonda Rhimes, creator of TV dramas that include Grey’s Anatomy and Scandal, admits that she’s a driven, Type-A person in her new book, Year of Yes. A busy career in Los Angeles, three children and little leisure left her feeling unhappy, so instead of reciting her habitual, “No” to anything extraneous—like parties, eating chocolate chip cookies or spending a lazy afternoon chatting with an old friend—she decided to change that habit to, “Yes.” One of Rhimes’ most profound revelations occurred after she responded positively when her children asked her to play. She observes that kids don’t want that much from us and playtime rarely involves more than 15 minutes; when we give them access and attention, it makes everyone feel good. Rubin agrees that it’s the little things that can contribute to family happiness. As a New York City mother of two, she decided that she’d be happier if she knew she was creating family memories. She started regularly preparing “special occasion” family breakfasts, a relatively easy meal to customize. She says, “Studies show that family traditions support children’s social development and strengthen family cohesiveness. They provide the connection and predictability that people crave. I know that I enjoy a holiday more when I know exactly what we’re going to do and when we’re going to do it.”
Take the Secret Society of Happy People’s personal happiness inventory at Tinyurl.com/HappinessCheck. Tinyurl.com/ DefiningOurHappiness provides an introduction. Home for Matthieu Ricard, a biochemist turned Buddhist monk, could be a Nepalese monastery or a seat at scientific conferences around the world. As the author of Happiness: A Guide to Developing Life’s Most Important Skill, he defines happiness as a deep sense of flourishing that arises from an exceptionally healthy mind. “It’s not a mere pleasurable feeling, a fleeting emotion or a mood, but an optimal state of being,” he says. In order to nurture it, Ricard recommends taking some time each day for quiet reflection, noting, “The contemplative approach consists of rising above the whirlpool of our thoughts for a moment and looking calmly within, as if at an interior landscape, to find the embodiment of our deepest aspirations.” By cultivating attention and mindfulness, the cares of everyday life
become less burdensome. Such a spiritual practice of just sitting quietly for 10 minutes a day, observing the thoughts that randomly cross our minds, and then gently shooing them away, can be enormously beneficial, he says, as it helps us put things in perspective and aim for continuous calm.
Flipping the Switch
Changing thought habits to focus on the good things in life is an approach that works for clients of Mary Lynn Ziemer, a life coach in Estero, Florida. Ziemer suggests we “flip the switch” from negative thinking and make a habit of starting our day being positive and grateful for 10 minutes. She recommends we start by doing deep breathing—four seconds breathing in, hold for seven seconds, eight seconds breathing out— repeated four times. Next, we ask our-
selves how we feel in the moment and identify the emotion, and then ask what thoughts we can think to feel better. The last step of the exercise is to frame a positive outlook in an affirmation, such as, “I am so grateful that I know I am doing the best I can and everything will work out. Everything is fine.” Ziemer adds, “Remember that happiness comes from love and takes you to a place of peace and calm. It is such emotions that beget success in relationships, health, supply, and clear purpose. Plus, it benefits everyone around you.”
Happiness Habits at Work
Dallas happiness researcher Shawn Achor, founder of Goodthink, Inc., and author of The Happiness Advantage, applies the science of happiness to the workplace. His research echoes the personal positivity of Ziemer, Verni and Ben-Shahar’s approaches to nurturing happiness. “Happiness is such an incredible advantage in our lives,” says Achor. “When the human brain is positive, our intelligence rises and we stop diverting resources to think about anxiety.” The Harvard Business Review published his
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I have chosen to be happy because it is good for my health. ~Voltaire research results: “Creativity triples and productive energy rises by 31 percent. Sales rise by 37 percent and the likelihood of promotion rises by 40 percent.” Achor’s method is helping people rewrite the way they think by first looking for positives at work. Workers write down three highly specific, positive things about their workday for 21 consecutive days. Rather than just, “I love my job,” acknowledge, “I love my job because I get to help people every day.” Or, “I love my morning tea because it gets me going.” Achor reports that at the end of the period, “Their brain starts to retain a pattern of scanning the world not for the negative, but for the positive first.” Taking a work break for two minutes of mindfulness is also effective. “We did this at Google,” he says. “We had employees take their hands off their keyboards for two minutes a
day to go from multitasking to simply focusing on their breathing. This drops their stress levels and raises accuracy rates. It improves levels of happiness and it takes just minutes.”
Happiness in the Community We can foster happiness habits at home, at work and in the community. Rubin suggests starting such a group, akin to a self-help book club or bridge group, but with extra benefits. She even offers a free starter kit for those that want to try it, available via Gretchen Rubin.com/habits/start-a-habits-group. In addition to the happy exchange of ideas and success stories, happiness habits group members also have the benefit of being accountable to each other. Others can help us continue to color in the details supporting and forwarding the broad brushstrokes of positive emotions, relationships, meaning in life and accomplishments in a down-to-earth, fun way. Judith Fertig blogs at AlfrescoFoodAnd Lifestyle.blogspot.com from Overland Park, KS.
HAPPIER IN JUST MINUTES n Journaling for two minutes about one positive experience we’ve had over the past 24 hours allows our brain to relive it. n Exercising, including 15 minutes of cardiovascular action a day, teaches our brain that our behavior matters and improves our mood. n Meditating for even a few minutes at a time relieves an overloaded brain and allows it to focus on one thing at a time. n Writing one quick email in the morning praising or thanking someone we work with or just to make them happy will make us feel a sense of social support, a great predictor of happiness. Source: The Happiness Advantage, by Shawn Achor
1 0 HABITS OF THE HAPPIEST PEOPLE by Kristi Ling
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appy people don’t find happiness like you’d find a penny on the ground; they make it happen, with action. Cultivating happiness habits can make a marked difference in your life. 4 Be deliberately optimistic. Optimism is imperative to emotional wellness. 4 Prioritize mindfully. Consistently align choices, intentions and actions with the top priorities of love, happiness and health.
ful meaning in all areas of life. Let life move you to possibility, opportunity and gratitude. 4 Don’t make things personal. Absolutely nothing others say or do is about you, ever. 4 Examine the worst that can happen. Many of the limitations you’re placing on yourself aren’t real—they’re illusions.
4 Keep uplifting resources on hand. A few surefire mood-lifters may include a green smoothie, mani-pedi and solo dance party to at least one get-your-feetmoving song by a favorite artist.
4 Be a prolific seeker. Seek beauty, joy, adventure, pleasure, growth and powerGreater Cincinnati/Northern Kentucky Edition
4 Be aware of your energy. Tune in to surrounding energy, as well as the energy you’re emitting and notice what needs to be adjusted or abandoned. 4 Be wary of media consumption. Limit messages in everything from email and news to books and music that take you away from the calm, open space within that revels in joy and wonder. Conversations count, too. Kristi Ling is the author of Operation Happiness: The 3-Step Plan to Creating a Life of Lasting Joy, Abundant Energy, and Radical Bliss. The life and business coach shares more at KristiLing.com/ operationhappinessresources.
4 Put yourself first. It’s the best way to bring your A game to everyone else.
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4 Practice loving-kindness. Making this a habit changes the vibration of your life and the lives of those around you. Plus it feels great.
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Ancient Chinese Martial Art Gains Popularity
What’s Behind
by Craig Auberger
E
veryone seeks to have daily energy in his or her life. It represents a vital force that helps make life fun, creative, exciting and enjoyable. It is called qi in Chinese, ruach in Hebrew, prana in East Indian and kiai in Japanese and is an essential force for prolonging youthfulness and vibrant health. While it is a well-explained entity in quantum physics, it defies adequate explanation in human terms, but one can often sense, perceive and feel it. Medical surveys often note high degrees of stress and overall lack of energy as the largest group of complaints related to doctors. Inadequate energy leads to poor vitality, weak creativity, lowered food metabolizing capability and less enjoyment of life. Tai chi chuan is an ancient Chinese martial art popular worldwide for its defense training and its health benefits and maintenance. Practitioners and teachers often witness dramatic improvements such as a drop in blood pressure, better weight control, reduction in body fat and body mass index and additional flexibility and coordination. It is a walking meditation. When practiced consistently, it can improve circulation, bolster the immune system, combat depression, increase bone density and help prevent osteoporosis. With a competent instructor, the practice of Tai chi chuan can be a catalyst to increase the body’s energy enhancing alertness and mental quickness and can make a huge difference in one’s overall well-being. As Lao Tzu, the sixth century B.C. philosopher and father of Taoism once stated, “Those that are supple and flowing are disciples of life while those that are stagnant or brittle are disciples of upcoming death.” Craig Auberger is the chief executive consultant at Crestpoint Companies, a fully integrated hospitality development, management, and asset holdings firm in Cincinnati. He is a former president for the American Association of Certified Appraisers, and is widely known as an instructor/mentor with Hondros College campuses from Cincinnati to Cleveland. See ad page 45.
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The Hidden Deficiency Having the proper amount of iodine in our system at all times is critical to overall health, yet the American Journal of Clinical Nutrition finds that iodine deficiency is increasing drastically in light of an increasingly anemic national diet of unpronounceable additives and secret, unlabeled ingredients. This deficit now affects nearly three-quarters of the population.
Causes of Iodine Deficiency
Radiation
Almost everyone is routinely exposed to iodine-depleting radiation
Low-Sodium Diets
Overuse of zero-nutrient salt substitutes in foods leads to iodine depletion
Iodized Table Salt
Iodized salt may slowly lose its iodine content by exposure to air
Bromine
A toxic chemical found in baked goods overrides iodine's ability to aid thyroid
Iodine-Depleted Soil Poor farming techniques have led to declined levels of iodine in soil
A Growing Epidemic Symptoms range from extreme fatigue and weight gain to depression, carpal tunnel syndrome, high blood pressure, fibrocystic breasts and skin and hair problems. This lack of essential iodine can also cause infertility, joint pain, heart disease and stroke. Low iodine levels also have been associated with breast and thyroid cancers; and in children, intellectual disability, deafness, attention deficient hyperactivity disorder (ADHD) and impaired growth, according to studies by Boston University and the French National Academy of Medicine.
What to Do The easy solution is taking the right kind of iodine in the right dosage to rebalance thyroid function and restore health to the whole body.
Testing for Prostate Cancer What Every Man Should Know
by James Occhiogrosso
A
ccording to the American Cancer Society, about 220,000 new cases of prostate cancer were diagnosed in 2015, making it the second most common male cancer. One of the dilemmas faced by both clinicians and patients is that there is currently no test available that can conclusively rule out prostate cancer or determine its presence. Most men age 50 or older are familiar with the Prostate Specific Antigen (PSA) blood test that doctors typically order at routine examinations. PSA is a chemical released by— and unique to—the prostate gland. A larger gland, as well as the presence of cancer increases its value. The test measures the total PSA in the blood. Levels above the generally recognized limit of four often result in a recommendation for a prostate biopsy—a procedure that has its own set of risks, such as bleeding and infection. There are other tests that can help determine if a high PSA reading is significant. A free PSA test measures the percentage of unbound (or free) PSA in the blood as opposed to the usual total PSA reading. Benign Prostate Hypertrophy (BPH) tends to produce a higher free PSA percentage than a cancerous prostate. The free PSA test does not require a separate blood draw. It is done in conjunction with the total PSA test The Prostate Cancer gene3 (PCA3) test measures a gene in the urine produced predominantly by prostate
cancer cells making the test more specific. This gene is produced in significantly greater quantities by cancer cells than by normal or BPH prostatic tissue. Thus, this test, unlike the PSA measurement, is unaffected by prostate size. Earlier this year, the PSA, Free PSA and PCA3 tests were joined by another test called APIFINY, a new non-PSA blood test. APIFINY measures several prostate cancer-specific autoantibodies, a type of protein in the blood produced by the immune system specifically as a response to the presence of prostate cancer cells. Thus, this test is actually measuring the body’s immune response to cancer. There are many non-cancerous conditions that can cause an elevated PSA level. A prostate inflamed by infection or minor trauma can cause a temporarily elevated PSA. Sexual activity, bicycle or horseback riding, heavy exercise, or a digital rectal exam within 24 hours of the blood draw can similarly cause temporary elevation. Also, as a man ages, prostate growth (BPH) due to aging can cause a permanent increase in PSA level specific to the prostate size. A follow-up PSA test—one to two weeks after an elevated level, especially if inflammation or infection is suspected—may eliminate the indication for a biopsy. Every man should be aware that less than half of prostate needle biopsies result in finding cancerous tissue
and about forty-four percent of PSAtriggered biopsies find cancers cells of little significance that are unlikely to have any serious effect on a man’s lifespan. A biopsy is often represented a minimal procedure. However, in a 2015 study, investigator Florian Wagenlehner, MD, from the JustusLiebig University in Giessen, Germany, followed 876 patients from 136 countries in Africa, Asia, Europe, and South America that received a transrectal prostate biopsy. Fifty percent of the patients developed symptomatic urinary tract infections; three percent developed febrile urinary tract infections; four percent were hospitalized; and one patient died as a result of infection. Often, a diagnosis of any level of cancer results in an emotional trauma leading a patient to be more inclined to consent to further aggressive treatment. But one must consider the significant negative side effects of aggressive cancer treatments such as radiation or surgery verses the minimal effect of non-aggressive, indolent prostate cancer. Such cancer often grows so slowly it may never become symptomatic or life threatening. While all of the above tests are valuable for a man that has an elevated PSA and is considering a prostate biopsy, none of them is specific. However, they are well worth the effort if the cumulative effect is to prevent an unnecessary biopsy or other aggressive treatment. Thus, it is always wise to get multiple opinions and tests before committing to any course of treatment or invasive diagnostic tests, i.e., a prostate biopsy. In many cases, natural treatments with selected herbal supplements and vitamins can help keep a wayward prostate from causing significant problems for many years. James Occhiogrosso is a natural health practitioner, master herbalist and author of the book, Your Prostate, Your Libido, Your Life. He offers telephone consultations and provides a free natural health newsletter via email. Call 239-652-0421, email DrJim@HealthNaturallyToday.com or visit HealthNaturallyToday.com.
natural awakenings
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healthykids
DAD MATTERS
How to be the Father Kids Need by Armin Brott
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merican fatherhood has evolved considerably in the last 50 years. While dads used to be kept out of the delivery room, today, more than 90 percent of new fathers are present for their children’s birth, reflected in MenCare Advocacy’s State of the Worlds’ Fathers. However, being there early on does not necessarily define the scope of future involvement. Overcoming obstacles that might keep men from being the “high-five” dads they and their family need them to be is key. Involved fathers benefit children. Most research on child development has
focused on how mothers influence their children, but in recent decades, society has “discovered” fathers. In many studies, pioneering Psychologist Ross Parke, Ph.D., professor emeritus of University of California, Riverside, and others have conclusively shown that children of more-involved dads are better at solving puzzles, score higher on cognitive skills tests, do better in school, are more likely to go to college, are more empathetic, manage their emotions better, have fewer behavior problems, are less likely to suffer from depression or mental illness and are less likely to break laws or
become teen parents. Fathering tip: Never miss an opportunity to change a diaper, play with the kids, read stories together or simply ask them about their day. Equal workplace policies matter. The U.S. is the only economically advanced country that has no nationally mandated paid maternity leave policy and is absent a national paternity leave policy, paid or unpaid. When men don’t get time off to learn basic parenting skills, it’s harder for them to stay engaged later. In 1977, 41 percent of women and 35 percent of men in dual-earner couples reported work-family life conflicts. Today, the figures are 47 percent and 60 percent, respectively, according to the Families and Work Institute’s ongoing National Study of the Changing Workforce. Parenting tip: Advocate for national, paid parenting leave policies for men and women starting with local employers. It benefits both families and companies. Studies by Stanford University, the Families and Work Institute, Gallup, Inc. and others have found that companies with family-friendly benefits enjoy more loyal employees, better morale, lower turnover, fewer arbitrary sick days, higher levels of customer service and higher shareholder returns—all of which contribute to their bottom line. Both genders can be naturally nurturing. Certainly, women are biologically adapted for giving birth and breastfeeding, but Parke found that caring new dads typically cuddle, coo, giggle, rock and feed their babies just as much
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as new mothers. One hurdle men face is that they usually have to return to work sooner, and their natural nurturing skills can get rusty, while moms’ get sharper. Opportunity and practice are the biggest predictors of meaningful connections with children. Fathering tip: Don’t assume that a partner knows more. Whatever a mother knows, she learned by making mistakes, and that’s the best way for fathers to learn, too. Be open to complementary expertise. A dad with a mate that praises and supports him will be far more confident and engaged with his child than one with a partner that criticizes him. Parenting tip: No one likes to feel incompetent, so when offering dad advice, do it in a nonthreatening way that supports and compliments his improving skills over time. It may mean adjusting personal standards a bit. Dad should take pride in practicing his unique rapport with offspring. Instead of letting mom pluck a crying or smelly baby from his arms, he can try, “Honey, I’ve got this.” End-running the legal system after divorce. For some 30 years, the default decision in divorce cases has been to award the mother primary physical custody, with limited visitation for the father. More states are now moving toward a presumption of 50-50 physical custody, but it’s not the norm. Therefore, many divorced dads may feel disconnected from their children and suppressed in their parenting role moving forward. Fathering tip: Never give up. Children need their dad in their life and viceversa. It’s critical to stay in touch. In person is best; phone, email and Skype are decent fallbacks. Make time together feel meaningful as well as normal, instead of falling into a “Disneyland dad” syndrome of trying to make every moment a party. Practice harmonious communications with the ex. The biggest known predictor of children’s future mental and emotional health is how well their parents get along. Separated parents don’t have to be friends, but they do need to acknowledge both parents’ importance to the children and treat each other respectfully. Armin Brott is the author of eight bestselling books on fatherhood, including The Expectant Father and The New Father. Learn more at MrDad.com.
DEAR DEPLOYED DAD by Armin Brott
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or parents serving in the military, some of the biggest barriers to involvement are inevitable and often repeated deployments. Dads returning home often struggle to reestablish both their family role—which changed while they were away—and their relationships with children they haven’t seen for months and who may not even recognize them. Here are practical tips to counter any estrangement. Talk to your children before you leave and tell them, in age-appropriate terms, what’s happening and why. Record yourself reading a child’s favorite book and ask mom to play it every night. Their hearing your voice while you’re gone will make it easier for them to get used to having you home again. During deployment, communicate with home as much as possible by phone, Skype and email, taking into account time zone differences and military security. Don’t underestimate the power of snail mail. Little things—a dried leaf from a tree near the barracks, a film canister full of sand—let a child know Dad is thinking of them and provides tangible signs that he’s in a real place somewhere.
Upon returning home, take it easy and don’t expect to be able to simply pick up where you were when you left. Everyone in the family has changed, and likely become stronger via the experience. Some things may never return to the pre-deployment normal, but the new normal can be just as good—or better. Source: The Military Father: A Handson Guide for Deployed Dads, by Armin Brott
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wisewords
Gay Hendricks on Nurturing Love in Midlife Why Growing Up Can Mean Loving Better by S. Alison Chabonais
G
Probably the biggest ay Hendricks factor is that people and his wife, in the second half of Kathlyn, have life tend to be open to discovered through learning and trying new working on their own things, such as adopting relationship and counour practice of schedulseling hundreds of other ing two, 10-minute concouples that the time versations a week to take from midlife onward ofcare of relationship busifers the greatest opporness: one covers “stuff tunity of any other petalk”, the other is “heart riod to grow love. At a talk”. Often, it only takes mutual low point, they a few minutes of trying made the life-changing out a brand-new activity decision to rebirth their Gay Hendricks and to spark a major rebirth marriage, tapping into his wife, Kathlyn of intimacy. a new source of energy and rejuvenation that’s producing How pivotal is self-love, a tough extensive and surprising benefits. concept for many, in securing The Ojai, California-based couple, a healthy relationship? both with Ph.D. degrees, co-authored their first trailblazing bestseller, Conscious You can only love another person to the extent that you love yourself. After Loving, more than 20 years ago and have published 30 other books, including their we take people through a process designed to give them a clear experience latest, Conscious Loving Ever After. The of loving themselves unconditionally, Hendricks Institute that they founded they often tell us that the experience annually offers workshops and seminars changed everything in their relationin North America, Europe and Asia. Their ship. It’s powerful because so many of nonprofit Foundation for Conscious Living funds research, films and scholarships us enter a relationship in an attempt to get the other person to love some part related to relationship well-being. of ourselves that we don’t know how to love, which never works. Learning to Why do you say the best relalove ourselves is an inside job. tionships are possible in the
second half of life, including the greatest sex?
Childrearing responsibilities often decrease in our 40s and 50s, affording more time and resources to invest in the quality of the relationship. Psychological and spiritual maturity also comes into play—the more deeply we know ourselves, the more able we are to communicate meaningfully with our partner. 26
What would you say is the biggest challenge for midlife couples in a longterm relationship? It’s vital to get out of the rut of recycling conflicts and predictable routines in order to liberate a new creativity. Creativity doesn’t have to be complicated or expensive. It might be a matter of giving a
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new way to communicate a whirl or taking a walk together instead of watching TV. Ultimately, relationships only thrive when both people make an ongoing commitment to investing time and energy to explore their own creative nature. One may elect to learn to play a musical instrument, while the other might take up gardening. The only requirement is that we take on new activities that have the capacity to surprise us.
What tips do you have for those that are single during the second half of their life? Enjoy your singularity! Singlehood affords great opportunities. You can choose whether or not you wish to invest time and energy manifesting a mate. No law requires that everyone has to have an intimate relationship, but if you’d like to, go about the process consciously. First, work on learning to love yourself, because it’s wise not to depend on anyone else to do it for us. Second, figure out what we call your Three Absolute Yesses and Nos, the three most important qualities you want in a mate, and equally important, the three most important things you don’t want in a mate. It’s a good way to avoid mistakes.
Why do you call blame “the crack cocaine of relationships”? When you blame another person for something, you fire up adrenaline both in yourself and the other person. Adrenaline is manufactured by our bodies and is highly addictive. Blame also typically produces a defensive reaction, causing a harmful cycle of two-way criticism and defensiveness that can go on for years. One couple we counseled had been having essentially the same argument since their honeymoon 29 years earlier—so addicted to the adrenalized “cocaine” of blame that it had become a permanent feature of their relationship. The answer is for each person to take healthy responsibility for issues in the relationship and together seek ways to both break unhealthy habits and replace them with mutually satisfying ways of relating. S. Alison Chabonais orchestrates national editorial content for Natural Awakenings magazines.
inspiration
people. Their warmth, openness and caring attitude leads others to regard them as more trustworthy. Set boundaries and assert a position. Although their friendly, open nature may make them appear as pushovers to some, people with high EI are able to set boundaries and assert themselves when necessary; they demonstrate politeness and consideration, yet stay firm. High EI people guard their time and commitments and know when they need to say no. They don’t make needless enemies. Their response to potentially volatile situations is measured, not inflated, and managed appropriately. They think before speaking, allowing themselves time to calm down if their emotions start to feel overwhelming.
Emotional Smarts
How to Raise Your Quotient by Harvey Deutschendorf
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he role of emotional intelligence (EI) in helping to facilitate success and happiness in individual lives has become well accepted. People with high EI tend to share seven habits. Focus on the positive. While not ignoring bad news, EI people have made a conscious decision to not spend much time and energy focusing on problems. Rather, they look at what’s positive in a situation and seek solutions. They focus on what can be done and what’s within their control. Associate only with positive people. High EI people regard complainers and negative people as energy drains. They tend to avoid them to maintain their own vitality. Instead, they spend time with those that look on the bright side of life. They tend to smile and laugh and attract other positive
The purpose of our lives is to be happy. ~Dalai Lama
Practice forward thinking and willingness to let go of the past. People with high EI are too busy thinking of future possibilities to dwell upon things that didn’t work out in the past. They apply lessons learned from past missteps in taking future actions. They never see failure as permanent or a personal reflection of themselves. Look for ways to make life more fun, happy and interesting. At work, at home and with friends, high EI people know what makes them happy and look for opportunities to expand the enjoyment. They receive pleasure and satisfaction from seeing others happy and fulfilled, and do whatever they can to brighten someone else’s day. Expend energy wisely. High EI folks don’t hold onto anger over how others have treated them, but use the incident to create awareness of how to not let it happen again. While they move on and forgive, they don’t forget, and are unlikely to be taken advantage of again in the same set of circumstances. Always learn and grow. High EI people are lifelong learners, constantly growing and evolving. Being critical thinkers, they are open to changing their minds if someone presents a better idea. They trust themselves and their own judgment to make the best decision for themselves. Harvey Deutschendorf is an emotional intelligence expert, speaker and author of The Other Kind of Smart. Take the EI Quiz at TheOtherKindOfSmart.com/ei-quiz.
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Buff and Balanced Bodybuilders Turn to Yoga by Aimee Hughes
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e don’t typically envision ironpumping bodybuilders also flowing and breathing through yoga postures, yet many are combining these complementary disciplines to realize huge benefits.
Competitive Edge
Nicolina Sandstedt, a yoga teacher trainer and anatomy expert with the Yandara Yoga Institute, in Baja, Mexico, observes, “The body awareness and alignment focus that the practice of yoga asanas [positions] offers helps bodybuilders
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find correct posture. Yoga also teaches elegance in transitions that improve competitive posing.” Peter Nielsen, a bodybuilder, yoga practitioner and world-class fitness guru in Detroit, observes, “Most bodybuilders haven’t fine-tuned their presentation. They often grimace and look uncomfortable, with their veins popping out.” He points out, “Yoga helps teach bodybuilders how to slow down, breathe into each posture and ultimately win posing competitions because of the grace, elegance and body awareness that yoga provides.”
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Joseph Grassadonia, bodybuilder, yoga enthusiast and founder of On Fitness magazine, in Kahuku, Hawaii, cites additional benefits: “Incorporating yoga into your workout routine improves your core, giving you overall body strength in specific targeted muscle groups. It also increases flexibility, stability and mobility, allowing greater range of motion. Most importantly, it will keep you from being sidelined with injuries.” “Stretching a muscle can make it more aesthetically pleasing,” remarks Sandstedt. “In yoga, we often hold postures for a relatively long period of time, in a more isometric endurance workout, than the short, repetitive movements performed in bodybuilding. Bodybuilding develops fast-twitch muscle fibers for power and speed, while yoga develops slow-twitch muscle fibers for endurance. Both are important for tissues to stay healthy while building muscle mass.” Nielsen notes, “Bodybuilding makes me feel stronger; I look better and have loads of endurance. Yoga makes me feel more centered; it softens me so I can hear and surrender to what my body is telling me rather than me just telling it what to do.” Such listening is essential to preventing injuries that periodically plague bodybuilders. Slowing down into yoga’s present moment awareness teaches bodybuilders how to perform from a place of presence rather than on autopilot, which is when most injuries occur.
“Yoga works all the muscles, even the smaller, intrinsic muscles often neglected in bodybuilding,” Sandstedt says. “In addition to facilitating healthy posture, these small muscles help support balanced joint alignment.” She explains that the explosive, repetitive movements used to build muscle mass in bodybuilding make the muscles less elastic, which also inhibits range of motion. Less elastic muscles may be more prone to injury, as daily activities require both strength and mobility.”
Beginning Yogis
For bodybuilders that want to give yoga a shot, Nielsen advises trying a structured, 30-day yoga challenge. He sees how after the first month with his clients, the positive effects become apparent and most bodybuilders don’t want to go back to life before yoga.
Sandstedt offers, “I advise newcomers to incorporate a light yoga routine into the beginning and end of each bodybuilding training session. Ending training sessions with a few yoga postures will help balance the body, bringing a sense of calm and equanimity to the workout experience.” “In my fitness career, I’ve found that yoga perfectly complements any strength training program as a form of stretching, flexibility and de-stressing,” says Nielsen. “Yoga focuses me, and helps me to isolate whatever muscle I choose. It helps me reach my fullest potential and simply makes me a better version of myself.” Aimee Hughes is a doctor of naturopathy and freelance writer in Kansas City, MO. Connect at ChezAimee@gmail.com.
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Cooking Channel, the Corcos family never finds life dull. The couple is best described as ambassadors for Tuscan cooking—he a warm-hearted chef, she an actress and New York City foodie. Despite their notoriety, they lead an understated, non-glamorous life and embrace an uncomplicated approach to food, gardening and cooking. He is most comfortable in jeans and T-shirt with a glass of wine and plate of freshly made pasta. “We don’t pay attention to the celebrity element of our work,” he admits with a boyish tone. “Our focus is inspiring and teaching.”
A Passion for Fresh, Simple Cooking Tuscan Chef and Author Gabriele Corcos’ Brooklyn Life by Gayle Wilson
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rom the tender age of 5, Tuscan chef and cookbook author Gabriele Corcos cooked with his grandmother. By 7, he was skilled enough to have earned an inheritance: her recipe for almond cake. He recalls, “She entrusted me with a family heirloom although I didn’t really see it that way at first.” The recipe sharing was life-defining for Corcos. Besides freeing him from having to rely on her for cake, it reinforced his growing reverence for food and his love of family. Corcos grew up in Fiesole (“Feeso-lay”), a town nestled in the hills surrounding Florence, Italy, in the heart of Tuscany. His grandparents still enjoy life there in their 14th-century farmhouse and tend to their olive grove. Every summer, Corcos and his family journey there to savor several weeks of relaxing and reconnecting. It’s a welcome annual respite from the busy pace of life in their Brooklyn home of the past few years. In 2001, life changed dramatically when Corcos met his future 30
wife, actress Debi Mazar (from Martin Scorsese’s film Goodfellas and HBO’s hit series Entourage), in Florence at the home of a mutual friend. “I chased Debi to Los Angeles, and within a year of falling for one another, we married, bought a home and were expecting our first child,” explains Corcos. After a decade of L.A. life, the couple relocated their family to Brooklyn. “We like to keep life interesting and Brooklyn offered more of a community feel for us and our daughters (ages 8 and 12). We enjoy the distinctive seasons here—especially for fresh food.” With a grin, he adds, “Besides, by living in Brooklyn, we are that much closer to Italy.” Now, as cookbook authors with a weekly family-oriented cooking show, Extra Virgin, in its sixth season on The
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How We Cook and Eat
Like a true Italian chef, Corcos encourages others to “Enjoy life and everything in moderation, whether that’s pasta, cheese, or wine.” He believes in the beauty of simplicity. “There’s rarely a need to splurge on food or specialized pots and pans to be able to cook well. One can adopt key elements of a natural, farmer-like lifestyle without a lot of effort,” says Corcos. “Even though we don’t use strictly organic ingredients, we always strive for fresh and locally grown whenever possible.” When he came to the U.S., the 24hour supermarket experience excited Corcos. “Everything seemed very civilized, and I adopted it. But over time, I realized the relationship I had with the merchants I bought food from was superficial. It started to feel distant and impersonal.” Today, he speaks enthusiastically of the value and joy of buying and growing food on a smaller, more personal scale. “Gardens and farmers’ markets offer a connection to one’s food origins that is so important. To be able to understand and select organic ingredients and to know where one’s food comes from—it provides a deeper sense of nourishment beyond just eating.” Even with conveniences of our modern lives, Corcos shops and
tends to his garden daily for fresh ingredients. “It’s important to observe turnover in your refrigerator. We don’t buy anything in bulk except toilet paper.”
Sharing the Way
A sure indicator that a cookbook will become a classic is when its new owner is torn between prominently displaying it on the kitchen counter or showing it center stage on a coffee table. (This is what happened when I brought the Corcos and Mazar cookbook, Extra Virgin, Recipes and Love from our Tuscan Kitchen, into my home). Sitting down to peruse the cookbook feels like inviting the authors into one’s living room to chat. Its recipes epitomize approachability with a laid-back vibe that’s engaging. It hums back and forth between their introductions to120 recipes and offers glimpses into the couple’s life-long passion for food and cooking. It features mouth-watering food photography plus family snapshots. The book’s inside cover blurbs by 13 Hollywood celebrities and well-respected food icons such as Anthony Bourdain and Bobby Flay show a well-deserved reverence for the work. From appetizers and main courses to dessert, the book’s recipes rely on easily sourced ingredients and even includes
shopping tips for connecting with local farmers, meal planning and stocking the pantry with basics. On what he and Mazar most want from the cookbook, Corcos reflects, “To inspire and teach the language of food and nourishment that I’m blessed to have learned from my family.” Corcos appreciates that his ease in the kitchen and passion for cooking isn’t ubiquitous. He shares, “For those that may feel intimidated by cooking, my advice is to simply push through that fear. If we prepare something and it turns out less than stellar, we try again. Have fun, keep things simple and enjoy experimenting.”
You Give, You Get
When speaking of his drive to keep cooking and sharing his knowledge, Corcos chuckles, “Teaching our children to cook is an investment in our future. We are preparing them to properly care for us in our old age.” Quietly, he adds, “I want to instill a love and appreciation for simple, delicious and healthy food.” People are often surprised when he admits he doesn’t cook for pleasure. “My goal is to bring pleasure to family and friends and make them smile. This is the purest form of payback: the love one feels by caring for others.” For more information, visit UnderTheTuscanGun.com and watch Extra Virgin on The Cooking Channel at Watch.CookingChannelTV.com. Gayle Wilson is a frequent contributor to Natural Awakenings. Contact her at DashWriter.com.
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Tasty Homemade Alternatives to Junk Food by Judith Fertig
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lanning ahead is an effective key to healthy eating and weight management. Having healthy snacks available, both savory and naturally sweet, helps us to conquer cravings and avoid a sugar rush—or slump. Between-meal nutritious and delicious snacks can be easy to make. Plus, unlike commercial foods, we know their ingredients. Here, Natural Awakenings has tapped two plant-based whole foods experts and cookbook authors for their best snack recipes and tips. “Healthy happens when we’re prepared,” says Elise Museles, of Washington, D.C., the mother of two sons who writes at KaleAndChocolate. com/blog and recently released Whole Food Energy: 200 All Natural Recipes to Help You Prepare, Refuel, and Recover. “Nutritious is delicious; healthy doesn’t have to be bland and boring.” she says. Nor does it take hours to make.
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“I pick one day a week to do meal prep,” she explains. “After a visit to our Sunday farmers’ market, I work in the kitchen for a few hours so I’m ready to go on Monday and for the rest of the week.” Whenever hunger threatens to derail her from a whole-foods, nutrientdense diet, Museles is equipped with options like protein balls and carrot hummus. She’s also learned that having naturally sweet foods at hand helps divert cravings, realizing, “You just want a sweet thing more if you think you can’t have it. Plus, I think better when my blood sugar is stable.” Museles combines naturally sweet dried fruits such as goji berries and tropical coconut to make a handy snack mix. “Like blending smoothies, this basic trail mix can have many variations,” she says. She also suggests maintaining a well-stocked freezer. Museles freezes berries in season to pop in the blender
photo courtesy of Ella Leché/Andrews McMeel Publishing
nourish
g en
for smoothies; pitted and peeled avocados to thaw and mash over gluten-free toast; and frozen banana slices to layer over nut butter. Canadian Ella Leché, a mother of two daughters best known for her website PureElla.com/blog, is the new author of Cut the Sugar, You’re Sweet Enough cookbook. She came to a plant-based lifestyle in 2008 after a whole foods diet helped her overcome a chronic illness. Her blog documents her journey to wellness—one healthy change at a time. Leché, a graphic designer and photographer in Mississauga, near Toronto, started an elimination diet four months after the birth of her first child, when she noticed puzzling symptoms. “I started to make small changes and slowly but surely, I began to recover,” she says. Today her diet is 90 percent vegan and gluten-free. “I had a sweet tooth, but I didn’t have the balance thing figured out,” Leché admits. Foregoing sugar was hard emotionally, even though her body had difficulties with sugar, which seemed correlated to frequent headaches and mood slumps. Slowly, she started emphasizing naturally sweet, pure foods like dates and fruits and found other ways to ease cravings. “Starting the day with a savory, healthy breakfast can cut sugar from your diet because the sweet taste on our tongue essentially sets the brain into craving sugar,” she says. Leché enjoys involving her children in making snacks like healthy turnip or kale chips. When she gets a hankering for something sweet, she chooses her special cranberry and chocolate protein balls, sweetened with dried fruit and bolstered with almonds and walnuts. They take minutes to make and keep in the refrigerator for a week or in the freezer for up to three months. Having easy-to-prepare, whole food snacks on hand keeps families happily snacking on quick bites and on track with healthy eating. “It’s not a diet, it’s a lifestyle,” says Museles. “If you like recipes that are good for you, it’s a sustainable lifestyle.” Judith Fertig is the author of the awardwinning Back in the Swing Cookbook and blogs at AlfrescoFoodAndLifestyle. blogspot.com from Overland Park, KS.
Natural Quick Snack Recipes 2 cloves garlic, peeled ¾ cup water Juice of ½ lemon 2 Tbsp nutritional yeast flakes ½ tsp sea salt Preheat the oven to 300° F and line a baking sheet with parchment paper. Make sure the kale leaves are thoroughly dry. Tear them into large pieces and place in a large bowl. Rinse and drain the cashews. In a food processor, process the cashews, bell pepper, garlic, water, lemon juice, yeast flakes and salt until a smooth paste forms. Toss the kale leaves in the paste to fully coat, and then place them on the baking sheet in a single layer; don’t overlap any.
Turnip and Beet Chips Yields: Up to 4 servings 4 turnips, peeled 4 beets, peeled ¼ cup grapeseed oil or other neutral oil 1 tsp sea salt Preheat the oven to 325° F and line a baking sheet with parchment paper. Slice the turnips and beets using a mandolin and place in a large bowl. Drizzle the oil over the vegetables, sprinkle with the salt and toss to fully coat.
Bake for 15 minutes, then flip the leaves and bake another 10 minutes. Remove from the oven and cool for 5 minutes before serving. Note: Alternatively, dehydrate the kale leaves in a food dehydrator for 8 hours on a high setting (no need to turn them over). Source: Cut the Sugar, You’re Sweet Enough, by Ella Leché
Bake for 15 minutes, turning over chips halfway through the baking time. Then lower the temperature to 200° F and bake for another 5 to 10 minutes, until golden. Source: Cut the Sugar, You’re Sweet Enough, by Ella Leché
Raw Cheesy Kale Chips Yields: 2 servings Bunch of kale, stemmed 1 cup raw cashews, soaked in water for at least 2 hours ½ red or orange bell pepper natural awakenings
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tween meals or after a workout. Store in an airtight container in the refrigerator for up to a week, or in the freezer for up to three months. Source: Cut the Sugar, You’re Sweet Enough, by Ella Leché
½ cup sunflower seeds 1 cup walnuts 1 cup goji berries ½ cup coconut flakes ¼ cup cacao nibs Mix all ingredients together in a bowl and store in an airtight container. Source: Whole Food Energy: 200 All Natural Recipes to Help You Prepare, Refuel, and Recover, by Elise Museles
Raw CranberryChocolate Protein Balls Yields: 20 servings 1½ cups raw walnuts 1 cup raw pecans ½ cup naturally sweetened dried cranberries 5 Medjool dates, pitted ¼ cup raw cacao powder 1 to 2 Tbsp chocolate or vanilla protein powder 1 to 2 tsp water 1 tsp vanilla extract 4 drops liquid stevia
Frozen Banana Sandwiches with Almond Butter and Cacao Nibs Superfood Trail Mix
Yields: 2 servings
Process all of the ingredients in a food processor until a dough forms.
Yields: About 3 servings
Turn off the processor, remove the blade and roll a teaspoon of the dough into a ball using the palms of the hands. Repeat with all the dough. Enjoy be-
This trail mix is loaded with antioxidants. Pack up a mason jar and store it at the office or other work station or make individual serving packets to take along on hikes.
These take only about 5 minutes to make, and there are no rules when it comes to mixing and matching different nut butters and nutritional boosts. 1 banana 2 Tbsp almond butter 1 tsp cacao nibs Peel, then cut 1 banana in half lengthwise and then slice it in half horizontally. Arrange the quarters on a small baking sheet or freezer-safe plate and spread equal amounts of nut butter on the banana slices. Top with the cacao nibs for added crunch (optional), and then place two banana slices together to make two “sandwiches”. Freeze at least 3 to 4 hours until solid. Then, remove from the tray and store in the freezer in containers (for up to a month), or wrap individually for a graband-go option. Source: Whole Food Energy: 200 All Natural Recipes to Help You Prepare, Refuel, and Recover, by Elise Museles
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Greater Cincinnati/Northern Kentucky Edition
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Combine salmon, cilantro, bell peppers, mango, green onions and garlic in a mixing bowl and mix together Combine lemon juice, vinegar, salt, pepper and olive oil in a small mixing bowl. Mix together and then drizzle over dry ingredients.
2 avocados, halved and pits removed 1½ cup shredded, wild caught smoked salmon ¼ cup chopped cilantro ½ cup diced yellow bell pepper ½ cup cubed mango 2 green onions, chopped 1 clove garlic, minced 2 Tbsp extra virgin olive oil 2 Tbsp balsamic vinegar or vinegar of your choice
Scoop mixture into avocado halves and serve. Healthy Tip: Avocados are a great source of monounsaturated fat, potassium, B vitamins, and soluble fiber. This makes a great meal for athletes and those trying to follow a heart healthy diet. Recipe courtesy of Chelsea Stegman, a Registered Dietitian and nutrition coach at Lifetime Fitness.
Natural Awakenings recommends using organic and non-GMO (genetically modified) ingredients whenever possible.
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Disclosures: This plan is NOT insurance. The plan is not insurance coverage and does not meet the minimum creditable coverage requirements under the Affordable Care Act or Massachusetts M.G.L. c. 111M and 956 CMR 5.00. This plan provides discounts at certain healthcare providers for medical services. This plan does not make payments directly to the providers of medical services. The plan member is obligated to pay for all healthcare services but will receive a discount from those healthcare providers who have contracted with the discount plan organization. This discount card program contains a 30 day cancellation period. The range of discounts for medical or ancillary services provided under the plan will vary depending on the type of provider and medical or ancillary service received. Member shall receive a full refund of membership fees, excluding registration fee, if membership is cancelled within the first 30 days after the effective date. AR and TN residents: A refund of all fees will be issued if membership is cancelled within the first 30 days. Discount Medical Plan Organization: New Benefits, Ltd., Attn: Compliance Department, PO Box 671309, Dallas, TX 75367-1309, 800-800-7616. Website to obtain participating providers: MyMemberPortal.com. Not available to KS, UT, VT or WA residents.
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Greater Cincinnati/Northern Kentucky Edition
DITCH THE HOTEL Frugal Lodging Options from AirBnB to House Swapping by Avery Mack
T
ravel is changing as vacationers increasingly value unique experiences over standard tourist fare. In addition to the option of couch surfing (Tinyurl.com/ CouchsurfingAdventure), more people are making the most of house rentals, swapping and sitting, plus various home stays via AirBnB (AirBnB.com). All expand options for affordable journeys tailored to their needs. AirBnB accommodations range from private studios to family-sized homey spaces, encompassing tiny houses, treehouses, geodesic domes, yurts, container cars, caves, lighthouses, working ranches, castles and luxury carriage houses. With 2 million listings for 34,000 cities in 190 countries, 600 million people have found their ideal getaway through the San Francisco-based company since it launched in 2008. Published feedback, including comment books at the rental sites, provides assurance for visitors. When hosts aren’t on the premises, they are available as needed by guests. Mary Bartnikowski, publisher and photographer at Vagabond Travel Photography Magazine (VagabondTravel Mag.com), has visited 32 countries so far, staying in homes, ashrams, temples, boats and apartments. “My best AirBnB rental was camping for two weeks in a Hawaii home garden next to a big tree; my host forgot to mention the big, friendly dog,” she says, recalling an unexpected wake-up greeting. Hosts find providing rentals a way to monetize unused space, meet new people and showcase their area. Beth Everett, an Oregon author, offers an AirBnB detached backyard studio space. “We moved from New Jersey to Portland two years ago, and the extra income lets me stay home to write,” she says.
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House swapping is another option for soaking in local color. Preparation is key and includes a notebook’s worth of helpful details shared in advance, as well as onsite. Most exchanges involve a series of Skype sessions for questions and answers. Leasa Sanders McIntosh, an executive recruiter, swapped her Denver home for a month in Kona, Hawaii. “We traded cars and joked that we even traded cats. We swapped three times before they moved to the mainland.” This summer, she’ll swap to be at the Olympic Games in Rio de Janeiro. Susan May, an established advocate of organ donation from Cartersville, Georgia, traded homes and cars to take her four teens to Europe. “We visited 13 countries, spending two weeks in Wales and three in Germany. We saw fireworks in Paris on Bastille Day and joined the Highland Games, in Scotland,” she says. “I want our family to be more than just tourists passing through Westernized hotels with no real contact with local folks. Exchanging homes is an ideal way for a family to travel inexpensively.” Housesitting fan and senior technical recruiter Rachel Burke, of Santa Monica, California, has stayed for free in London, Cape Cod and Palm Springs, California, using TrustedHouseSitters.com. “This way, homeowners can travel without leaving pets in a kennel while unpaid housesitters avoid hotel expenses and gain a chance to be a native in a different location,” she says. “Last year, I watched a five-story home in a London suburb while the owners visited Portugal for three weeks.” She shares shots of her favorite spots at Tinyurl.com/ FunLondonPhotos. Burke combines housesitting with AirBnB by renting her apartment when she travels. “A couple of years ago, I paid $1,800 for a two-week trip to Thailand and charged $125 a night for my apartment, making my trip to Thailand free,” she relates. Burke lives near the Santa Monica Pier, Venice Beach and Hollywood, all prime destinations. With 50,000 listings in 150 countries, Homestay.com tweaks the AirBnB experience in that hosts are more involved in their guests’ local adventures. Cuba currently tops desired destinations for U.S. travelers, with most rentals in the capital, Havana, the nearby artistic enclave of Trinidad or rural Vinales. Many hosts arrange airport transfers, tours, visits to attractions, bicycle rentals, restaurant reservations and transportation to other Cuban locales. Hosts usually speak several languages, including English, and may even teach guests to play Cubanstyle dominoes. Eco-friendly homestays are available, too, ranging from a private Nicaraguan island independently powered by solar panels and a Spanish farmhouse off the grid to an organic farm in Thailand or eco-lodge in South Africa. An Austin, Texas, listing notes, “Everything is reclaimed, recycled or repurposed. We have an infused honey business. We’re laid-back and practice good karma and a healthy, drama-free lifestyle.” Homestay’s average nightly rental is $46. While some guests are students, the majority are 35 and older, vacationing on substantial salaries; they simply prefer the local color. Vacations needn’t be expensive, but they should be memorable. The biggest challenge may be deciding where to go first. Connect with freelance writer via AveryMack@mindspring.com.
BUDGET TRAVEL TIPS by Avery Mack
R
ick Steves, host of the long-running Public Television series Rick Steves’ Europe and Edmonds, Washington, bestselling author of 40 European travel books, encourages Americans to travel as “temporary locals”. Here’s some of his helpful advice. 4 Start by searching HomeExchange.com, HomeLink.org and Intervac-HomeExchange.com for listings, tips and assistance. 4 Contact the host well before the trip. Be clear about what’s expected and what to do if there’s a hiccup. Triple check the key’s location and how to open the door, including any alarm system. Agree on phone and Internet charges. 4 Share information on where to shop and instructions for appliances and maintenance services. Ask about any quirks a loaned car might have and make sure insurance covers another driver. 4 Information about local sights and good restaurants is appreciated. Source: Adapted from RickSteves.com
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Well Care that Works!
healingways
TRESS STRESS Natural Ways to Prevent Hair Loss by Jody McCutcheon
A Significant Healing Well Care Practice Well Care Fitness Personal Training Nutritional Education Massage
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www.SignificantHealing.com 38
ncient Egyptians sought to stem hair loss and stimulate hair growth with a cocktail of iron oxide, red lead, onions, alabaster, animal fats and honey. Today, we’re still deploying creative approaches. Men’s hair loss, specifically, is a billion-dollar industry, touting solutions ranging from chemically laced topical treatments and drugs to transplants and wigs. Yet hair-loss science is imperfect; it’s riddled with misinformation that allows companies to sell products of varying efficacy. The average head holds about 120,000 to 150,000 strands of hair, and it’s normal for both men and women to lose 50 to 100 strands daily. We lose hair for several reasons. Chiefly, aging weakens hair and makes it more brittle; it also decreases hormone production, slowing hair growth. According to a study published in the Cleveland Clinic Journal of Medicine, anything that interrupts the normal hair cycle can trigger diffuse hair loss. Triggers include physiologic trauma and emotional stresses, nutritional deficiencies, endocrine imbalances and illness, as well as genetics, including pattern baldness. Even air and water pollutants and sunlight’s phototoxic aging effects may facilitate alopecia (sudden hair loss). While it’s impossible to completely stop natural hair loss catalyzed by aging and genes, the rate can be controlled and abnormal loss may be reversed while stimulating growth. Dietary Changes. The typical North American fat-, protein- and salt-rich diet fosters an acidic environment in the body which can lead to premature hair loss.
Greater Cincinnati/Northern Kentucky Edition
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Iron-rich foods like lean red meats and dark green veggies contribute to ferritin levels sufficient to increase the hair’s growth cycle. Iron also delivers oxygen to hair follicles, further inciting growth. In a review of related research, the journal Clinical and Experimental Dermatology reports that double-blind data confirmed the findings of a study in women with increased hair shedding in which a significant proportion responded to l-lysine and iron therapy. Because hair is made mostly of protein, and protein deficiency is thought to cause hair loss, it would seem that consuming more protein would stimulate growth, although moderation is the key. Too much protein may result in baldness, according to Dr. Michael Eades, who owns ProteinPower.com. The American Heart Association recommends against high-protein diets because most Americans already eat more protein than they need. Omega-3 fatty acids found in fish, shellfish, nuts and seeds and their oils can facilitate the production and action of hormones and oily lubricants that effect a healthy scalp and follicles and bouncy, shiny hair. A-complex and B-complex vitamins also are said to promote vibrant, shiny hair; B12 to neutralize premature hair loss; vitamin C and zinc to help strengthen hair; biotin to avoid hair loss and premature graying; vitamin D to facilitate healthy follicular growth; and vitamin E to maintain a healthy, moisturized scalp. Eating whole foods like organic eggs, lentils, spinach, red meat, pumpkin seeds and salmon is ideal, including plenty of
fruits and vegetables for vitamins and minerals. Most vegetable skins are also rich in silica, which helps strengthen hair. Drink More Tea. Green tea, saw palmetto (or its extract) and stinging nettle tea contain ingredients that inhibit the conversion of testosterone into dihydrotestosterone (DHT), a compound that’s been linked to thinning hair and pattern baldness, according to Medical News Today. These products are used in battling some forms of alopecia and concentrated ingredients of these teas are available in pill form. Detox. Eliminating alcohol, tobacco and coffee can help. Excessive booze and caffeine lead to dehydration, which makes hair dry and brittle, and also dramatically depletes the body’s iron and zinc levels. Cigarette smoke contains toxins that accelerate hair loss, as well as premature graying. Chill Out. Stress is a widely known factor in hair loss, specifically of a condition called telogen effluvium (Principles of Dermatology, by James Marks and Jeffrey Miller). Meditation and exercise can relieve stress and create a better hormonal balance, thereby helping to prevent alopecia. Massage of body and scalp also may be beneficial. Adding oils such as almond or coconut infuses the scalp with essential vitamins and minerals. A study by the Journal of Dermatology shows that applying onion juice can lead to hair growth. Treat hair gently, air-drying rather than rubbing it with a towel. Don’t Fake It. Using extensions and weaves or wearing tight wigs or hairpieces daily may damage hair follicles by stressing their anchor to the scalp, accelerating hair loss. Also, hair straighteners, tight pony tails, blow dryers and heated rollers may damage or break off follicles. Consider natural hair dyes. Eschew Shampoo. Most commercial shampoos contain sodium laurel sulphate (SLS) or sodium laureth sulphate because it’s inexpensive, lathers well and typically thickens hair via salt. SLS also corrodes follicles and impairs their ability to grow hair. Consider switching to organic shampoos and conditioners. Jody McCutcheon is a freelance editor in Toronto, Ontario, Canada.
Karl W. Jackson, Ph.D. Licensed Psychologist
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(513) 318-7120 drkarljackson@cinci.rr.com
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natural awakenings
June 2016
39
naturalpet
Hot Days Are Hard on Pets How to Prevent, Detect and Treat Heatstroke by Shawn Messonnier
A
s outdoor temperatures heat up, pets may suffer from the effects of increased ambient temperatures. While problems such as squamous cell carcinoma and moist dermatitis (skin hot spots) increase along with temperatures and amount of sun exposure, the most serious heat-related health issue is heatstroke. Holistic vets recommend some simple, commonsense steps that will help and also possibly save a pet’s life. Heat stroke in both people and pets develops when core body temperature rises and stays above a certain level. In dogs and cats, the tipping point tends to be a body temperature higher than 106 degrees Fahrenheit. This can happen more quickly in overheated dogs and cats because they don’t have the ability to sweat in order to cool off like people do; this is due to a lack of eccrine sweat glands over most of their body surface. Panting can reduce body temperature, but is inefficient and easily 40
overwhelmed if their temperature rises quickly and a pet can’t remove itself from the surrounding warm environment. Dogs such as pugs and bulldogs that have a short, broad skull are especially at risk due to genetically impaired breathing structures; they can easily overheat even in mildly warm weather. Ferrets and rabbits are especially prone to heatstroke because they typically dwell in cooler temperatures. As a result, these small mammals do best when housed indoors rather than outside; outdoor time should be limited and supervised. Heatstroke in pets is usually easy to detect for a pet with a history of being in a hot environment from which it cannot escape to cool itself in shade or water or take a refreshing drink. Excess panting, dark red gums and a “hot feel” to the ears and hairless skin of the abdomen are clues. First-aid involves quickly cooling the animal and notifying the veterinarian that a pet suffering from heatstroke
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is on the way. Wetting it will begin the process. Applying either ice packs or ice cubes in a plastic bag wrapped in a towel to avoid freezing the skin also helps. Recommended spots for the packs are on the back of the neck, armpits and groin, as these areas have large arteries and veins close to the surface. If possible, don’t spend much time on these actions, because getting the pet to the doctor quickly is the overriding goal. Administering homeopathic drops of arnica and hypericum via the mouth from a natural home first-aid kit while en route to the vet may assist healing. Treatment at the veterinary hospital involves continued cooling, including intravenous fluids and cool water enemas. Cooling the pet must be done quickly in order to restore enzyme systems to normal functioning. Hospitalization will likely be required to evaluate the patient for potential serious complications, including cardiac arrest, shock, septicemia, bloody diarrhea, and disseminated intravascular coagulation to ensure against a usually fatal disorder involving the pet’s blood-clotting mechanisms. With prompt assistance, most pets with heatstroke will recover, but treatment can be extensive and expensive. The most important aspect is initiating it early to prevent permanent organ and brain damage. Prevention is ideal and preferred over the need for treatment. Guard against leaving furred pets outdoors for extended periods of time during hot weather. Pets that must be outside need protection from the heat and sun in shaded areas with access to plenty of fresh cool water; provide several water bowls. Opinion is divided about whether longer-haired pets seem more comfortable and have fewer weather-related problems if their hair is cut short, but don’t cut it down to the skin, as that removes their protective coat and predisposes them to sunburn. A good rule of thumb is that if it’s too hot for the pet’s person, it’s too hot for the pet. Shawn Messonnier, a doctor of veterinary medicine practicing in Plano, TX, is the award-winning author of The Natural Health Bible for Dogs & Cats and Unexpected Miracles: Hope and Holistic Healing for Pets. For more information, visit PetCareNaturally.com.
WANT TO CONNECT WITH OUR READERS? THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER
Summer’s Harvest
plus: The Importance of Independent Media Our Readers Are Seeking These Providers & Services: Community Supported Agriculture “Eat Local” Chefs & Cooks • Natural/Organic Restaurants Organic Food Stores/Farmers’ Markets Dietitians/Nutritionists • Natural Supplements Garden Supplies & Guides Picnic Supplies • Earth-Friendly Campsites ... and this is just a partial list!
J U L Y
Empowering Youth
A U G
plus: Creativity
Our Readers Are Seeking These Providers & Services: Children’s Natural & Integrative Health Providers Art/Dance/Alternative Education Facilities Nurturing Day Care Centers • Playgrounds/Safe Toys Gardening Supplies • Green Books & Other Resources Bicycle/Pet/Resale Shops Natural/Organic Food Stores • Community Gardens ... and this is just a partial list!
The Yoga Issue plus: Healing Music
Our Readers Are Seeking These Providers & Services: Yoga Classes, Studios, Teachers, Events & Workshops Wellness Trainers & Coaches • Life Coaches Natural Recreational Supplies • Yoga Apparel & Gear Natural Healthcare Practitioners Natural, Organic Foods & Supplements Concerts, Music Festivals & Recorded Music Providers ... and this is just a partial list!
S E P T
Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:
Carol@NaturalCinci.com
513-943-7323
Library, 7450 State Rd. Registration required: 513-369-6030.
WEDNDESDAY, JUNE 15 Joyful Laughter Healing Yoga – 7pm. This is not your typical yoga class and does not incorporate traditional yoga moves. Laughter is nature’s most powerful stress buster and can have profound effects on our health and well-being. Symmes Township Branch Library, 11850 E Enyart Rd. 513-369-6001.
calendarofevents
FRIDAY, JUNE 17
NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Carol@NaturalCinci.com for guidelines and to submit entries.
WEDNESDAY, JUNE 1 Oriental Rug Event – June 1-5. Explore over 300 rugs and hear the stories of the artisans behind the rugs. Fair trade. For more information call 513-8025721. Ten Thousand Villages, Harper’s Point, 11316 Montgomery Rd.
THURSDAY, JUNE 2 Live Your Best Life Class – 6-7pm. Learn useful tips to help provide simple, safe and empowering solutions to support your health and emotions and the basics on nutrition, exercise, rest, managing stress, balancing hormones and reducing toxic overload. Free. Reality Tuesday Café, 1518 Dixie Hwy, Park Hills, KY. Preregistration required: 859-391-5537 or Stacy@StacyBest.com.
FRIDAY, JUNE 3 Zentangle Art – 4pm. Zentangle is a way to relieve stress by creating art. Learn from local artist Joy Ritter how to create your own beautiful tiles of art. Space is limited. Reserve your spot online or call the library to reserve your spot yourself. Norwood Branch Library, 4325 Montgomery Rd. 513-369-6037.
WEDNESDAY, JUNE 8 Oriental Rug Event – June 8-12. Explore over 300 rugs and hear the stories of the artisans behind the rugs. Fair trade. Ten Thousand Villages, 2011 Madison Rd, O’Bryonville. For more info: 513-871-5840. Shaker Farms Garden Club – 7pm. In celebration of National Garden Week, the Shaker Farms Garden Club is presenting a program about Taking Root, a Regional Campaign for Reforestation. Matt Stenger of Taking Root will discuss the initiative. The SVGC will supply tree saplings to those in attendance. Harrison Branch Library, 10398 New Haven Rd. Registration required: 513-369-4442.
THURSDAY, JUNE 9 The Deer Resistant Garden – 11:30am-1pm. There is a vast palette of plants that are deer resistant as well as many techniques and products that can help protect your garden. All this talk of edible plants will perhaps awaken your appetite, so remember to bring a lunch. $15. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd. 513-221-0981. Gardening with Essential Oils – 6-7pm. Master Gardener, Stacy Best, will teach you how to use all natural essential oils to deter insects, treat plant
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disease, support health with companion planting and how to care for you-the gardener. Free. Reality Tuesday Café, 1518 Dixie Hwy, Park Hills, KY. Preregistration required: 859-391-5537 or Stacy@ StacyBest.com. Holistic Mental Health Network – 7-9pm. Let’s change the conversation with Ken Jones, Mental Health Advocate/Activist and Angela Ostholthoff, Program Coordinator for Recovery Center of Hamilton County, Community Friends Meeting, 3960 Winding Way, Cincinnati. 513-328-8178.
SATURDAY, JUNE 11
markyourcalendar Heel to Heal 5K/10K
Come join the fun. Race highlights: free 15-minute Healing Touch, massage, yoga and more. Awards: Overall M/F 1st, 2nd, 3rd place winners get an hour massage gift card.
SATURDAY, JUNE 11 • 8am VOA Park, West Chester. For more info: HeelToHeal.com. MELT Method Workshop – 10-11:30am. Interested in easing pain and tension in your hands, feet, shoulders, neck and low back brought on by everyday stress, overuse and the overall aging process? Join Stacy Best, Registered Kinesiotherapist, to learn how this revolutionary simple self treatment can make your whole body feel better. $20. Dr. Sand Wall’s Office, 3505 Dixie Hwy, Erlanger, KY. Preregistration required: 859-391-5537 or Stacy@ StacyBest.com. Yoga with Gina Belew –10:30am. Adults are invited to share their yoga practice. Anderson Branch Library, 7450 State Rd. Registration required: 513-369-6030.
MONDAY, JUNE 13 Bo Miller Harpist – 6pm. All ages. Join us for the beautiful and soothing sounds of the harp. Mt. Washington Branch Library, 2049 Beechmont Ave. 513-369-6033.
SATURDAY, JUNE 18 Yoga with Gina Belew – 10:30am. Adults are invited to share their yoga practice. Anderson Branch
Greater Cincinnati/Northern Kentucky Edition
NaturalCinci.com
markyourcalendar Solstice Soul Play Retreat
Led by Tess Olson, PsyD, and Debbie Berkana. $179/2 days; $99/1 day. All registration includes the Friday Night Solstice Celebration.
June 17-19 • 7-8:30pm, Fri; 1-5:30pm, Sat & Sun. Gracetree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, Cincinnati. To register: GracetreeStudio.com.
MONDAY, JUNE 20 History of Spring Grove Cemetery – 6:30pm. Adults. Come hear the history and heritage of the Spring Grove Cemetery and Arboretum. While there may not be any presidents buried in Spring Grove, there are plenty of presidential connections to hear about. Cheviot Branch Library, 3711 Robb Ave. 513-369-6015.
SATURDAY, JUNE 25 Home Grown Herbs: Tincture Making – 10am12pm. Learn how to extend the use of medicinal plants and flowers growing in your garden by making shelf stable tinctures, extracts and infusions. $25/ages 13 & up. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd. 513-221-0981.
WEDNESDAY, JUNE 29 Home-Based Wellness Business Meeting – 6-7pm. Would you like to start your own home-based business and work with a team of like-minded wellness enthusiasts? Feel free to join Stacy Best’s doTERRA team meeting to learn more. We will casually discuss this fun and rewarding opportunity and answer your burning questions. Free. Reality Tuesday Café, 1518 Dixie Hwy, Park Hills, KY. Preregistration required: 859-391-5537 or Stacy@StacyBest.com.
planahead Kids Yoga Camp
Campers, ages 6-14, will experience yoga in a fun-loving environment. Includes: yoga, meditation, games, arts & crafts, hula hooping, tai chi and snacks. $75/wk, $20/day.
July 11-15 • 9am-12pm East Cincy Yoga, 503 W Main St, Batavia. 513-331-9525. EastCincyYoga.com.
ongoingevents sunday East Cincy Beginning Yoga – 9-10:15am. First class is free. $12/drop-in fee; passes available. 503 W Main St, Batavia. 513-331-9525. EastCincyYoga.com. Center for Spiritual Living Service – 10:3011:30am. Join us in creating a world that works for everyone. 5701 Murray Ave, Cincinnati. 513218-2128.
Soul Flow Yoga – 5:30-6:30pm. Led by Brooke Frontiera. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com.
saturday
Free Female Fight Training – 7-8pm. Ailie Wellness, 3651 Harrison Ave, Cheviot. 757-618-2300.
Reiki Classes – Individual or group classes offered every Sat. Karma Wellness Studio, 2067 Beechmont Ave, Fl 2, Cincinnati. For pricing, times & registration: 513-233-9355. KarmaWellnessStudio.com.
monday Parkinson’s Basic Level Exercise Class – 3:304:30pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673.
thursday
East Cincy Beginning Yoga – 6:20pm & 7:35pm. First class is free. $12/drop-in fee; passes available. 503 W Main St, Batavia. 513-331-9525. EastCincyYoga.com.
Parkinson’s Elite Exercise Class with Boxing – 12:15-1:15pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-233-2673.
Yoga – 6:30-8pm. First class free. $7. Ailie Wellness, 3651 Harrison Ave, Cheviot. 757-618-2300.
Madeira Farmers’ Market – Thru Sept. 3:30-7pm. Corner of Dawson & Miami, Madeira. MadeiraFarmersMarket.com.
Gentle Dawn Express Yoga – 6-7am. Led by Beverly Gorman. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com. Lunchtime Vinyasa Flow – 12-1pm. Led by Donna Hansen. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com. Parkinson’s Advanced Level Exercise Class – 121pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-233-2673. Parkinson’s Beginner Level Exercise Class – 1-2:10pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513233-2673. Loveland Farmers’ Market – 3-7pm. For specific location: LovelandFM.com. Tai Chi – 5:30pm. Join us for an invigorating session of tai chi. No experience necessary. Madisonville Branch Library, 4830 Whetsel Rd, Cincinnati. 513-369-6029. Introduction to Yoga – 6:15pm. Adults. Curious about yoga or want to get back into it? Become familiar with the basic yoga postures, techniques and proper alignment. Yoga mats provided. Presented by Mary Singler, certified yoga teacher. Corryville Branch Library, 2802 Vine St. Registration required: 513-369-6034. Guided Meditation – 7-8pm. $5. Ailie Wellness, 3651 Harrison Ave, Cheviot. 757-618-2300.
wednesday Parkinson’s Basic Level Exercise Class – 4-5pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673.
Drum Circle – 9-11pm. Stillpoint Center for Healing Arts, 11223 Cornell Park Dr, Blue Ash. 513-489-5302.
Center for Spiritual Living Service – 6:30-7:30pm. Join us in creating a world that works for everyone. 5701 Murray Ave., Cincinnati. 513-218-2128.
Power Yoga – 7-8:15pm. Led by Adam Larmi. $15/ drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com.
tuesday
Shamanic Journey – 6:30-8:30pm. 2nd Fri. With Gary Matthews. $20. Stillpoint Center for Healing Arts, 11223 Cornell Park Dr, Blue Ash. 513-4895302.
In the Zone: Mixed Vinyasa Flow – 5:30-6:45pm. Led by Mark Becker. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com. Free Female Fight Training – 7-8:30pm. Ailie Wellness, 3651 Harrison Ave, Cheviot. 757-6182300. Meditation Class – 7-8:30pm. 2nd Thurs. With Gary Matthews. $20. The Stillpoint Center, 11223 Cornell Park Dr, Blue Ash. 513-489-5302. Rocket-Inspired Vinyasa Yoga – 7-8:30pm. Led by Christine Kent. $15/drop-in; passes available. Gracetree Yoga and Growth Studio, 8933 Cincinnati-Dayton Rd, West Chester. Preregister: GracetreeStudio.com.
friday City Silence – 11:30am. Gather in the Popular Library Lounge to participate in meditation, mindfulness and silence. You are welcome to practice whatever form of meditation or mindfulness is best for you and to stay for a few minutes or the entire hour. Main Library, 800 Vine St, Cincinnati. 513-369-6900.
Pranayams for Wellness – 8-9am. Led by Suman Jha. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com. Qigong – 9-10am. Led by Suman Jha. $15/dropin. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com Vitamin B-12 Shots – 10:30-11:30am. Susan’s Natural World, 8315 Beechmont Ave, Anderson Township. For more info: 513-474-4990. Introduction to Network Spinal Analysis Talk – 10:30am-12pm. 2nd Sat. Learn how stress affects posture and brain function. Must register: 513321-3317. Tools for a Healthier You Workshop – Thru July 2. 11:30am-1pm. A yoga basics, EFT/Tapping class. Jamie with Cooperative Bodywork, instructor. $15 /class; $50/month or 4 wks of classes. Kula Center for Movement Arts, 110 E 8th St, Newport, KY. 734-686-PAIN (7246). KulaCenterKY.com. Free Female Fight Training – 2-3:30pm. Ailie Wellness, 3651 Harrison Ave, Cheviot. 757-6182300. Wine Tasting – 2-5pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167.
Help Us Serve You Better
Lunchtime Express Yoga – 12-1pm. Led by Laura Lejeune. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: GracetreeStudio.com. Lettuce Eat Well Farmers’ Market – 3-7pm. Year-round market featuring many food and craft items. All fresh fruits and vegetables are locally and sustainably grown without synthetic chemicals. EBT food stamps accepted. Cheviot United Methodist Church, 3820 Westwood Northern Blvd, Cheviot. For details: LEWFM.org. Wine Tasting – 4-7pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167.
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naturaldirectory
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Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Natural Directory, call 513943-7323 to request our media kit.
ACUPUNCTURE DONNA LYNNE STRONG BROTT, LAc
513-324-0955 AcuCincy.com Ancient Healing Arts Practiced with Compassionate Understanding. Now serving 5 convenient locations. Call today for a free consultation or visit my website at AcuCincy.com. See ad, page 29.
CHIROPRACTIC CARE LIVE WELL CHIROPRACTIC CENTER
Dr. Kim Muhlenkamp-Wermert 6860 Tylersville Rd, Ste 1 Mason, OH 45040 Ph: 513-285-7482 Fax: 513-285-7483 DrKim.LiveWell@gmail.com LiveWellCC.com We look at the whole body to find the cause of the problem, helping you get well, stay well and Live Well. Specializing in pregnancy and children. See ad, page 10..
Bodywork LOVE • LIGHT • LAUGHTERA HEALING STUDIO
Anderson Township 513-482-0907 Tisa@LoveLightLaughterHealing.com LoveLightLaughterHealing.com For the mind, body, soul and spirit. The practical expression of loving kindness through relaxing hot stone massages, SomaVeda® Thai yoga massage, laughing yoga, Reiki, reflexology, meditation, LCD Ionic Foot Detox Treatments, and natural and organic unique products. See ad, page 39.
SPAVIA DAY SPA
Rookwood 3825 Edwards Rd., Ste 106 513-795-1888 SpaviaDaySpa.com
CLEANING SERVICES DIAMOND QUALITY CLEAN
513-583-5855 DiamondQualityClean.com Experience Diamond Quality cleans exclusive “Quality Detail Clean” system. We guarantee 100% satisfaction or a reclean is done in 24 hours. Our cleaning services include the following: recurring custom detail, special event/onetime, move in/out, windows and blinds, decluttering, organizational assistance and much more. See ad, page 37.
Communication Karl W. Jackson, PHD Licensed Psychologist
2 locations: 311 Nilles Rd, Ste A, Fairfield, OH 45014 E Walnut Hills, Cincinnati, OH 45206 513-318-7120 DrKarlJackson@cinci.rr.com Tired of conflict, not being heard, and unsatisfying relationships? Improve communication with skills for deeper connections, better conflict resolution, greater mutual understanding and meeting everyone’s needs for a more joyful life. Apply in Significant-Other, Friendship, Parenting, Teaching, and Business Relationships. See ad, page 39.
ENERGY WORK THE ART OF HEALING
Sarah Molloy, Healing Touch Practitioner Board Certified and Registered Art Therapist 513-550-8200 From fertility issues to cancer support: Healing Touch can help meet your physical and emotional wellness needs, while reducing stress. See ad, page 13.
Spavia offers customized, resort-like, spa experiences at affordable prices. After receiving your service, you will leave feeling refreshed, beautiful and more relaxed than ever. To schedule an appointment call us or email us at info@spaviarookwood.com.
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Greater Cincinnati/Northern Kentucky Edition
NaturalCinci.com
T.Y Furniture
106 E. Maple St., Columbus 614-929-5255 Service@TYFineFurniture.com TYFineFurniture.com We custom design and hand produce all of our unique commercial and home décor pieces from naturally fallen timber, applying water or milk-based glues and a proprietary organic wood finish. Our furniture is heirloom quality and guaranteed for life. We also sell a handpicked selection of Ohio-made organic mattresses, to help reduce harmful chemical exposure to your home. See ad, page 3.
HEALTH AND WELLNESS PRODUCTS CINNA HEALTH PRODUCTS Noredol.com MyLycoLife.com
Cinna Health Products is a health and wellness company. We make LYCOLIFE, an antioxidant-rich lycopene fruit drink and NOREDOL cosmetics, designed to reduce the appearance of redness and blemishes. These natural and innovative products are developed here in Cincinnati. See ad, page 7.
HEALTH INSURANCE JULIE CHAFIN HEALTH INSURANCE
513-315-0380 JulieChafinHealthInsurance.com If your current coverage is renewing or ending, you may want to switch plans or insurance carriers to get better network coverage and pricing. Visit my website to get a quote and look at options. If you think that you may qualify for a subsidy, I am a Federal Agent on the exchange. Please call me before visiting Healthcare.gov or Kynect.ky.gov, so that I can assist you!
HOLISTIC DENTISTRY MINDY MUNOWITZ, DDS, NMD, IBND
9393 Cincinnati-Columbus Rd, West Chester, OH 45069 513-755-8000 SmilesOhio.com Integrative biological dentistry offering the entire family wellness visits to advanced dentistry integrating safe and effective therapies based on the patients’ specific needs. Our fluoride-free office offers ozone in all phases of dentistry. What you say matters! See ad, page 19.
Holistic Health Best Holistic Lifestyle Services
Stacy Best, Board Certified Holistic Health Practitioner 859-391-5537 Stacy@StacyBest.com StacyBest.com Stacy Best is a Registered Kinesiotherapist, Board Certified Holistic Health Practitioner (AADP), and Master Gardener. Stacy customizes each client program to specifically meet their needs with holistic meal planning, fitness, stress management, and self-care. She specializes in weight loss, inflammation, digestion challenges, and hormone and nervous system imbalance. Call for your complementary consultation. See ad, page 32.
Wholly Healing
Christy Cotterman, Life and Emotional Healing Coach WhollyHealingExperience.Com Christy@whollyhealingexperience.com 513-827-2757 We all have trapped, unresolved emotions in the body from past and present stressors. The result is fatigue, anxiety, depression and self-sabotaging behavior. Get your energy and life back. Free discovery session.
BLATMAN HEALTH & WELLNESS CENTER
HYPNOSIS CRAIG AUBERGER, CERTIFIED HYPNOTIST, NGH
PO Box 317748, Cincinnati, OH 45231 513-236-5558 Are you happy and enthusiastic? Have you previously made your happiness extrinsic to yourself? What achievement would you treasure most? Not sure? Try hypnosis.
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 Dr. Billmann is Cincinnati’s preferred expert in the treatment of insomnia. He has helped hundreds of people resolve their sleep problems. “I am finally sleeping and feel like a different person, like my ‘old self’. I wish I had met Dr. Billmann five years ago.” –Dianne, Cincinnati. See ad, page 9.
INTEGRATIVE HEALTH COACH
Hal S. Blatman, MD 10653 Techwoods Cir, Cincinnati, OH, 45242 513-956-3200 The Center offers a comprehensive individual program to help you and your body heal from injuries and aging in today’s environment-from hormones to tendons, from sexual to mental function, from migraines to foot pain. Visit us at Blatman HealthAndWellness.com. See ad, page 39.
INTEGRATIVE MEDICINE CRAIG P. CLEVELAND, MD PAM CORDES, MS, RN, HTCP, AHN/BC ENHANCEMENTS MEDISPA, LTD
7060 Ridgetop Dr, Ste C, West Chester, OH 45069 513-755-0123 WholePictureHealthCare.com Optimizing your healthcare by integrating the best of traditional medicine with a natural approach to hormonal imbalance, thyroid disease, diabetes, heart disease and more. We treat all of you by looking at the whole picture to restore your energy and excitement about life. See ad, page 24.
MARY RASMUSSEN
HOLISTIC WELL CARE SIGNIFICANT HEALING WELL CARE PRACTICE
157 Lloyd Ave, Florence, KY 41042 859-282-0022 Victoria@SignificantHealing.com SignificantHealing.com Victoria Smith, certified holistic practitioner, iridologist. Individualized well care plan. Emphasis on natural supplements and remedies. Nutrition and supplement education. Fitness and personal training. Therapeutic and relaxation massage. See ad, page 38.
HORMONE THERAPY HUBER PERSONALIZED MEDICINE
Gary Huber, D.O. AOBEM 8170 Corporate Park Dr, Ste 150 513-924-5300 Abrock@HuberPM.com HuberPM.com Integrative medicine blends traditional medical approaches with strong restorative natural therapies to yield the best path for finding your “ideal health.” Bio-identical hormones, thyroid, weight loss and more. See ad, page 17.
6400 E Galbraith Rd Cincinnati, OH 513-791-5521 Mary Rasmussen trained as an Integrative Health Coach at Duke University and is also a certified Nutritional Counselor. Her expertise is to help individuals (or groups) create a personalized health plan that is tailored to meet their needs and focuses on diet, exercise, mind/body techniques, reducing toxin exposure and diet detoxification programs. This approach can vastly improve outcomes for those wanting to make dietary and lifestyle changes by creating new and sustainable habits. See ad for Alliance Integrative Medicine, page 11.
INTEGRATIVE MEDICINE ALLIANCE INTEGRATIVE MEDICINE
E Galbraith Rd, Cincinnati, OH 45236 513-791-5521 MyHealingPartner.com Combining the best practices of conventional medicine with the best evidence-based alternative treatments, AIM’s experienced practitioners work with you to create a wellness plan that is preventive, proactive and personalized. See ad, page 11.
HUBER PERSONALIZED MEDICINE
Gary Huber, D.O. AOBEM 8170 Corporate Park Dr, Ste 150 513-924-5300 Abrock@HuberPM.com HuberPM.com Integrative medicine blends traditional medical approaches with strong restorative natural therapies to yield the best path for finding your “ideal health.” Bio-identical hormones, thyroid, weight loss and more. See ad, page 17.
LANDSCAPING TAMARAC LAWN CARE & LANDSCAPING
Liz Garrison, owner and operator 513-410-4254 Tamarac.Contracting@gmail.com Facebook.com/TamaracContracting Liz Garrison, owner and operator of Tamarac, provides residential and commercial properties with quality service for all Lawn Care, Landscaping, and Enjoy the Summer! Snow Removal needs. InTamarac Lawn Care & Landscaping sured and recommended, Yard Clean-up • Mulching Tamarac is creating “The Look That Lasts”. Call Planting • Maintenance today for an• Installation estimate. See ad, page 35. Landscaping “The Look That Lasts” Family-owned &
natural awakenings operated since 1991. Residential & commercial properties
Call today for a
June 2016
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ORGANIC HAIR SALON ALBA ORGANIC BEAUTY STUDIO 2882 Wasson Rd Cincinnati, OH 513-631-2522 AlbaBeautyStudio.com
Alba Organic Beauty Studio is your go to destination for safe, non-toxic beauty. Home of Stork Beauty Pregnancy Safe, Non-GMO Makeup. Try their organic ammonia free hair color. 20% off for first time guests. See ad, page 12.
ORGANIC MATTRESSES DESIGN SLEEP
108 Dayton St, Yellow Springs, OH 937-767-7567 Info@DesignSleep.com Natural Mattresses/Furniture-Wellness through better sleep is the why of what we do. If you enjoy learning, healthy living and believe in honesty, quality and value, then you will love Design Sleep. Organic, European-style, Personal Sleep Solutions/ Ergonomic Seating/Custom Bedroom Furniture. See ad, back cover.
PILATES
THERMOGRAPHY MINDFUL WELLNESS MEDICAL THERMOGRAPHY
Jacky Groenwegen, LMT, CTT 8859 Cincinnati-Dayton Rd, Ste 007 West Chester, OH 45069 513-382-3132 MindfulWellnessMedicalThermography.com Thermography is a radiationfree, state-of-the art screening procedure that uses heat detection to locate areas of temperature differences in the body. This pain-free, no touch, no radiation screening procedure locates and monitors breast abnormalities and changes in overall body conditions earlier. See ad, page 13.
weight loss Huber Personalized Medicine Dr. Gary Huber 8170 Corporate Park Dr, Ste 150 Cincinnati, OH 45242 513-924-5300 HuberPM.com
Wanting to shed a few pounds or looking to make a drastic change? We have packages that meet and support you in any stage. This package includes nutrition consultations, a sugar cleanse, weight loss supporting supplements and more! See ad, page 17.
SHAMANISM
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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classifieds Fee for classifieds is $20 per month for up to 20 words. Each additional word is $1 per month. To place listing, email content to Carol@NaturalCinci. com. Deadline is the 10th of the month. BUSINESS OPPORTUNITY NATURAL AWAKENINGS GREATER CINCINNATI/NORTHERN KENTUCKY – to healthy living interested in building a turnkey business with excellent income potential. If your interested in making a difference in your community, have great interpersonal skills and enjoy connecting with holistic-minded people, this is the business for you. Natural Awakenings
Ailie provides clients with tools for regeneration of mind, body, and spirit. AHW offers classes in Yoga, Meditation, Zumba, Women’s Fighting (Free), Diet/ Nutrition, Personal Training/Fitness as well as natural products for dry skin, psoriasis, eczema, molluscum and skin infections. See ad, page 25.
is a great business for married couples or partnerships that enjoy working as a team or an individual with sales experience. Recently, Natural Awakenings won the prestigious FBR50 Top Franchise Award from Franchise Business Review. No publishing experience necessary.
GARY MATTHEWS
Stillpoint Center for Healing Arts 11223 Cornell Park Dr, Blue Ash, OH 45242 513-722-1917 ShamanicCounselor.com StillpointTherapy.com Counseling, shamanic journey, soul retrieval, empowerment, energy work. See ad, page 29.
877-915-9228 WellnessPlusPlan.com Code: OH200 Wellness Plus is a family health and wellness discount card designed to help individuals and families navigate their way to optimal health. Providing various resources and benefits including discounted dental, vision and hearing plans; all members of the family can now afford these important preventative services. Preventative means “to stop something bad from happening.” $14.99/Month for entire family. See ad, page 36.
Is for sale and looking for someone committed
THERAPILATES FITNESS
Sheri Keller Burdick, PT, owner 7719 Five Mile Center, Five Mile Rd, Anderson Township 513-604-6508 TheraPilates Fitness offers specialized one-on-one physical therapy evaluations and treatments. Treating neck and back disorders, orthopedic and sports related injuries, neurological disorders, joint replacements and injury prevention. We also offer Pilates Reformer group and private classes. See ad, page 21.
WELLNESS DISCOUNT PLAN WELLNESS PLUS
STILLPOINT CENTER FOR HEALING ARTS
11223 Cornell Park Dr, Cincinnati, OH 513-489-5302 Facebook: Stillpoint Center For Healing Arts StillpointTherapy.com Stillpoint Center for Healing Arts, “Bodywork for the Soul” featuring massage therapy, acupuncture, structural integration, family constellation, shamanism, Reiki, cranio-sacral therapy, special events and more. Sign up for our newsletter on our website. See ad, page 29.
Greater Cincinnati/Northern Kentucky Edition
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Natural Awakenings offers a complete training and support system. For more information: 239-530-1377.
HELP WANTED SPAVIA DAY SPA IN ROOKWOOD – Is hiring State of Ohio Licensed Estheticians and Massage Therapists. Email resume to RookwoodDaySpa@cinci.rr.com.
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Here is the Business Opportunity You’ve Been Looking For Cincinnati Natural Awakenings Magazine is FOR SALE • The Nation’s Leading Healthy/Green Lifestyle Magazine • 22 Years of Publishing Experience • Proven Business System with Exceptional Franchise Support & Training • Monthly National Readership of Over 3.8 Million • 350 Established Distribution Locations Circulating 18,000 magazines monthly throughout Greater Cincinnati and Northern Kentucky • Responsive Website, Email Database and Established Social Media • Includes Large Potential Growth Area Encompassing the West Side of Cincinnati and Northern Kentucky • Rewarding Career Path Making a Difference in Your Community
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Natural Awakenings recently won the prestigious FBR50 Franchise Satisfaction Award. Our publishers ranked us among the highest in franchise satisfaction for our Training, Support, Core Values and Integrity!