January 2011 - Natural Awakenings

HEALTHY LIVING HEALTHY PLANET feel good live simply laugh more

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PREMIERE ISSUE Special Edition:

NEW YEAR NEW YOU Fitness Tips & Plans for All Types

TOP 10 WHOLE FOODS

TO COUNTER AGING EVOLUTION

OF MASSAGE

JANUARY 2011

| North Texas Edition | NA-NTX.com natural awakenings

January 2011

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Natural awakeNiNgs Magazine

FrieNdly-User GUide

Welcome...

...to North Texas’ newest healthy living magazine! We’re delighted to be here and want to make it easy for you to use and benefit from this new resource and community builder. From the photos selected for our eye-catching covers to the appealing editorial throughout, you’ve discovered the perfect guide to a healthier and more balanced life for you and your family. Each month, Natural Awakenings’ advertisers and authors provide a helping hand along your personal path to wellness and creative self-expression.

Let’s get started!

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North Texas Monmouth/Ocean NA-NTX.com www.awakemona.com

&ODVVLÃ&#x20AC;HG $GV ² &ODVVLÃ&#x20AC;HGV DUH DQ LQH[SHQ sive way to let readers know what you have to offer and search for additional help for \RXU EXVLQHVV 7KH\·UH D JUHDW VRXUFH WR ORFDWH ´7KDW·V H[DFWO\ ZKDW , QHHG µ W\SHV RI VHUYLFHV SURGXFWV DQG RSSRUWXQLWLHV Community Resource Guide ² +HUH·V D TXLFN UHIHUHQFH WR WKH EHVW KHDOWK DQG ZHOOQHVV UHVRXUFHV LQ 'HQWRQ &ROOLQ &RRNH DQG *UD\ VRQ FRXQWLHV ,W·V D TXLFN ZD\ WR Ã&#x20AC;QG JLIWV RI KHDOWK DQG IXQ IRU \RXUVHOI RU RWKHUV Display Ads ² 2XU DGYHUWLVHUV DUH WKH DEVR OXWH EHVW 7KH\ QRW RQO\ PDNH WKLV PDJD]LQH SRVVLEOH EXW DUH WKH QLFHVW SHRSOH LQ WRZQ 3OHDVH SDWURQL]H WKHP DQG WHOO WKHP \RX VDZ their ads in Natural Awakenings Distribution Locations â&#x20AC;&#x201C; Please ask for Natural Awakenings DW HYHU\ EXVLQHVV \RX YLVLW DQG VXSSRUW RXU GLVWULEXWRUV ZLWK SXUFKDVHV 2XU GLVWULEXWRUV DUH MXVW DV LPSRUWDQW DV RXU DGYHUWLVHUV DQG UHDGHUV All three are essential elements of the wider community we seek to cultivate for the EHQHÃ&#x20AC;W RI DOO

Thank you for reading, supporting and contributing to Natural Awakenings. Weâ&#x20AC;&#x2122;re glad youâ&#x20AC;&#x2122;ve joined us in rousing a real natural awakening of our North Texas community. Feel good, live simply, and laugh more!

contents 10

5 newsbriefs

10 healthbriefs

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.

Foods™ Extra Virgin Living 13 globalbriefs

Coconut Oil 100% Organic 12 WEIGHT-LOSS BENEFITS 17 14

s Derived from meat from onlycommunity the freshest, organically grown coconuts. OF COCONUT OIL

spotlight s Produced using the same methods Philippine farmers have used for centuries.

by Beth Davis s Great for low carbohydrate diets. s Can be used greencommunity in place of butter. Enjoy in cooking, frying, CHANGING HABITS baking or in smoothies. spotlight Bill Stender Offers the Keys s 100% vegetarian, non-GMO, not hydrogenated, refined, to Achieving Fitness Success bleached or deodorized. greenliving

by Elizabeth Daniels s Available in 16 oz. and 32 oz. jars.

Try samples at inspiration North Texas Area Market Street Stores GRASS-FED BEEF in January 2011

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18 27

12

32 fitbody

33 calendar

The Best Approach for Flavor, Health and

Sustainability

by River Journey

36 classified

18 FABULOUS FIREPLACE

37 resourceguide

advertising & submissions how to advertise To advertise with Natural Awakenings or request a media kit, please contact us at 469-633-9549 or email publisher@NA-NTX.com. Deadline for ads: the 10th of the month.

Editorial submissions Email articles, news items and ideas to: publisher@NA-NTX.com. Deadline for editorial: feature articles are due by the 5th of the month, news briefs and health briefs are due by the 10th. calendar submissions Submit Calendar Events online at NA-NTX.com within the advertising section.

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.

NA-NTX.com

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Keep Heating Dollars from Going Up in Smoke

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20 CURVY OR SKINNY?

Design the Perfect New Year’s

Fitness Plan for Your BodyMind Type

by David-Dorian Ross

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24 NATURAL DEFENSE

Top 10 Whole Foods to Counter Aging

by Gary Null

26 THE EVOLUTION OF MASSAGE Hands-on Healing Gains

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Momentum

by Lee Walker

28 FITNESS IS CHILD’S PLAY

by Catherine S. Gregory

30 POST-HOLIDAY SEPARATION ANXIETY Restoring and Maintaining Calm

by Mary Wulff natural awakenings

January 2011

letterfrompublisher

contact us Publisher Jim Davis co-Publisher & sales Martee Davis advertising sales Judy Walling editorial Theresa Archer Beth Davis Julianne Hale Linda Sechrist design & Production C. Michele Rose Stephen Blancett distribution Preston Davis multi-market advertising 239-449-8309 Franchise sales John Voell 239-530-1377 3245 Main St., Ste 235 - Mailcode 134 Frisco, TX 75034 Phone: 469-633-9549 Fax: 888-442-6501 publisher@NA-NTX.com NA-NTX.com © 2011 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at NA-NTX.com.

Natural Awakenings is printed on recycled newsprint with soybased ink.

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North Texas

Welcome to the premiere issue of Natural Awakenings of North Texas, our area’s new free, green and healthy lifestyle magazine.

Each month we’ll bring you valuable articles by well-known national and local experts. Together we’ll share cutting-edge information on health, wellness, fitness, nutrition, personal growth and environmentally friendly living to help you improve the quality of your life physically, mentally, emotionally and spiritually. Our timely local news briefs and calendar listings will alert you to the best of what’s happening in North Texas and also provide the information that enables you to network with others in our growing healthy living community. We will strive to make this magazine your primary go-to resource for local businesses and services that cater to all things related to a healthy and sustainable lifestyle.

What began as a homegrown newsletter in Naples, Florida, 17 years ago has now expanded into a growing family of 83 locally owned magazines reaching more than 3 million readers in communities across the United States and Puerto Rico. We’re thrilled to be able to bring our own local edition of Natural Awakenings to all of the communities within Denton, Collin, Grayson and Cooke counties.

My wife Martee and I chose to launch this magazine here following my transition out of corporate America, the result of a downsizing that’s become a blessing. For many years my family tolerated a travel schedule that averaged four days a week. While I focused on building and maintaining commitments and relationships with national merchants and retail chains across the country, I was neglecting to do the same in my family’s own hometown. It’s tough to take a look at your kids as you head out the door and wonder what they did last week.

Through the months of preparation invested in launching this magazine, we have met inspiriting people and made many new friends. We’re excited to know individuals who act on their passion for life in vivid ways, like Harry Awad, who started Palio’s Pizza Cafes with a focus on offering healthier options to patrons, and Marisol and Francesco Cardiello of OXXO Care Cleaners, who treat the planet and their customers with the same consideration they want for themselves. Our community is filled with such people of character, and we plan to introduce them all to you over time; we anticipate that you too will delight in knowing them.

A special “Thank you” goes to our advertisers, because none of this would be possible without them. We ask that you please consider supporting them when you shop for needed products and services. According to the retail analysis firm Civic Economics, 32 percent of every dollar spent in our community remains in our community when you support a local business.

We welcome your participation in this community-minded magazine and invite you to share your contributions and feedback. Send your news, calendar listings and local story ideas to Publisher@NA-NTX.com. Tell us what a healthy community means to you. Let’s have some fun with this new connection as we learn and grow together.

With warm wishes,

Jim Davis, Publisher NA-NTX.com

newsbriefs

The Cute Little Shop Opens in Frisco

New Sun-Tracking Skylights Save Energy

H

omeowners and businesses looking to reduce their energy costs while improving the appearance and quality of light within their homes and offices have a new option in Ciralight Smart Skylights. Available through Total Wind and Solar, the high-tech skylights track the sun throughout the day, providing an abundant source of free light all day, even during early, late and seasonal hours.

According to Total Wind and Solar, the skylights significantly reduce energy use and offer a substantial return on the initial investment; they also qualify for federal tax incentives and LEED credits.

Total Wind and Solar is a full sales and service company of alternative power and harvesting systems. Its advisors can help each client maximize the benefits of the active Ciralight system by visiting each individual location and providing a detailed evaluation and estimate on the initial investment and projected future savings.

The firm is a division of Total Residential Roofing and Total Gutter, which are recipients of the prestigious Consumer Choice Award, and it has offices throughout the Dallas/Fort Worth Area.

For more information or to schedule an onsite analysis, call 866-631-5934 or email info@TotalWindandSolar.com. See ad, below.

Java Dave’s Now Open in Denton

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ava Dave’s Denton, a gourmet coffee and specialty drink coffeehouse, recently opened at 2416 Lillian Miller Parkway, at the intersection of I-35 and Loop 288, next to The Bicycle Path. Java Dave’s offers fresh roasted coffees, blended and flavored teas, Italian sodas, fruit smoothies and fresh baked goods in a relaxed, friendly atmosphere, with free Wi-Fi.

The gourmet coffees are produced from 100 percent Arabica beans that are hand roasted and flavored using specialized techniques to produce coffees ranging in color from a light American roast to their darkest French roasts. Award-winning flavors include Snickerdelicious and Frangelico Crème.

For more information, call 940-382-8800.

S

hoppers seeking the perfect gift for a special person will find unique ideas at The Cute Little Shop, Frisco’s newest toy and gift shop. Located at 3245 West Main Street, the store features classic, vintage, green and Earth-friendly toys and gifts.

Owner Dorine Ad handpicks each item, looking for durability, practicality, educational aspects, quality and affordability. Determined to make the shopping experience at The Cute Little Shop a unique and pleasurable one, Ad knows the story behind each of the toy brands she carries and is excited to share it with shoppers. Brands include Ravensburg Toys, EverEarth, Paddywhack Lane, John Hinde and Enviroblox.

In addition to toys that cannot be found in the big chain stores, The Cute Little Shop features funky gifts for teens and women, such as fluffy handbags, picture frames, one-of-a-kind art items and unique books. Guests at the store enjoy free, fresh popcorn while they shop.

Location: 3245 W Main St., Ste. 225, Frisco 75034. For more information, call 214-705-0907. See ad, page 15.

natural awakenings

January 2011

newsbriefs The Chiropractic Way to Health Now Available

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r. Todd A. Molski, of Molski Chiropractic, in McKinney, has recently written a book, The Chiropractic Way to Health, that is now available for purchase at his office or website, MolskiChiropractic.com.

Molski wrote the book to debunk common myths about chiropractic and help people understand that chiropracDr. Todd Molski tors are natural healers and that chiropractic care is its own distinct healthcare system.

Offering a step-by-step guide for people dealing with health issues and seeking overall wellness, the book’s topics include 10-minute self-help techniques for getting rid of pain; perfect posture programs; eating well with all-natural foods to heal digestive problems; “curing” the common cold; and taking charge of arthritis and sinus issues.

In addition to publishing his new book and helping patients in his practice, Molski is a lifestyle educator and speaker. He has also developed a program called Wellness Within, that has helped patients lose weight, balance hormones, get stronger, eliminate pain for good and achieve an optimal life.

Molski Chiropractic is located at 2709 Virginia Pkwy., Ste. 100. Mention this article and Natural Awakenings magazine and receive 10 percent off of the purchase of Molski’s book; shipping charges apply to online orders.

Hair Color Studios Opens in Frisco

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air Color Studios, an innovative salon that offers traditional salon services with an emphasis on whole health and nutrition, is now open at 9200 Lebanon Road, in Frisco. The studio features a wine bar with organic wine and fruit-infused water, reflecting the holistic interests of its co-owners. KP has a passion for beauty, and Kyle Harmon, a trainer for soldiers stationed in Afghanistan, focuses on fitness and health.

The co-owners chose the studio’s location carefully. Its close proximity to a Sprouts Farmers Market emphasizes their focus on the whole health of all clients.

The studio also features a running track in the back, where clients can exercise; allnatural INOA coloring products; and freestanding shampoo bowls that allow clients to enjoy a more comfortable, ergonomically correct position when having their hair washed.

Hair Color Studios is determined to offer an open, warm environment for all clients. Harmon says, “When a person sits down in our salon, we want them to come along with us through the entire process. We don’t simply want to whip off the cape, show them the final product and express our desire to see them the next time. We want them to understand what we are doing and why.” He notes, “Our goal is to impart education, so that our clients know how to maintain the healthiest of hair, which includes diet.”

For more information or to schedule an appointment, call 214-436-4955.

News to share?

Email details to: publisher@NA-NTX.com Submittal deadline is the 10th of the month.

North Texas

NA-NTX.com

New Location for The Quilt Asylum

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he Quilt Asylum, a popular spot for quilters to hang out, shop and get help with their projects, has moved from their university location to a larger space at 153 South Central Expressway, in McKinney. More than double the size of the original location, this new site features a larger selection of fabrics, dedicated space and a cut-and-hold area for Block of the Month programs.

With more than 3,000 bolts of 100 percent quilting cottons to cover every taste, the store features batiks, reproductions and novelty and juvenile fabrics, as well as fabrics by popular designers including Kaffe Fassett, Amy Butler, Heather Baily and Sandi Henderson.

Owner Susan Allen says the staff provides an atmosphere of fun and fellowship, explaining, “We have two full-time and 13 part-time employees, with the purpose of getting to know you, assisting you with your projects and providing a community where you can come in, hang out and enjoy the world of quilting!”

The Quilt Asylum also offers classes, projects and programs that cater to every skill level and budget. From beginner to pro, the shop welcomes all ages and provides payment options such as Blocks of the Month, that allow quilters to pay as they go, instead of paying for a project completely up front.

Location: 153 S. Central Expressway, McKinney 75070. For more info, call 972-562-2686, email Info@TheQuilt Asylum.com or visit TheQuiltAsylum.com.

F r i s co

NP Care Clinic Now Open

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Açai Berry Gelato Now Available

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aciugo Gelato, in Frisco, is now offering a new Açai Berry flavor, giving customers a delicious way to get some of the super-nutritious fruit into their diet at only 150 calories per serving.

Dubbed a “superfood,” because of its high content of antioxidants and omega-6 and omega-9 fatty acids, the small, dark purple berry is native to the Amazon. According to Paciugo owner Rick Rickoff, açai’s availability is on the rise in the U.S., but many are unsure how to incorporate it into their diets; the gelato is a tasty way to enjoy the berry’s benefits. Paciugo’s gelatos are made from all-natural, fresh ingredients, and 32 flavors are featured daily.

Mention this news brief and Rickoff will top off any gelato purchase with a free sample of açai berry through January 31.

Location: 8008 State Hwy. 121, Ste. 101.

For more info, call 972-712-1121.

o appointment is necessary at NP Care Clinic’s new walk-in health care clinic, on Justin Road, in Lewisville. Located inside the new Community Care Pharmacy Building, the clinic offers fast, affordable health care for the entire family.

With a board-certified physician on staff and a focus on providing quality and cost-effective care, the Family Nurse Practitioners at NP Care Clinic are clinically trained in providing physical exams, diagnosis, lab tests and interpretation, minor surgical procedures and prescriptions, which can be conveniently filled at the Community Care Pharmacy.

The clinic accepts most insurance and makes referrals to specialists when needed.

Traditional, homeopathic and herbal medications are available.

Location: 1301 Justin Rd., FM 407, Ste. 212, Lewisville 75077. For additional information, call 972-317-6984, email NPCareClinicLewisville@gmail.com or visit NPCareClinicLewisville.com.

Omega Performance Training Opens in Plano

O

mega Performance Training is now open on Midway Road, in Plano. With an organic and holistic approach to wellness and fitness, Omega is built around a belief in functional fitness; a way of training and exercising that optimizes the movement capabilities and health of the body, preparing it for the rigors and stress of life.

Founder Eric Hughes, a sports performance coach and personal trainer, says, “Omega was created for functional fitness, designed to help you move better, feel better, optimize your weight and perform better, no matter what your performance is.”

Omega is offering a 20-for-20 special right now. Hughes explains, “We are offering 20 days of unlimited yoga, boot camp and fitness classes for $20 for first-time guests.” No membership is required at Omega, and there are customizable packages for each individual’s needs.

Location: 3405 Midway Rd., Ste. 690, Plano 75093. For more info, call 469-298-3322, email Eric@OmegaPerformanceTraining.com or visit OmegaPerformanceTraining.com.

paperhound.com Original Antique Maps, Prints & Biblical Engravings from 1550 - 1850

Beautiful * Fascinating * Affordable * Distinctive Gifts * Uncommon Art natural awakenings

January 2011

newsbriefs Palio’s Pizza Café Opens New Location

F

eaturing a casual, hometown atmosphere ideal for a date night, business meeting or an evening out with friends, Palio’s Pizza Café has opened a new location at 6405 West Eldorado Parkway, in the Eldorado Plaza, in McKinney.

Palio’s specializes in fresh, gourmet pizzas, salads and pastas. Their pizza crust, which includes a popular whole wheat option, as well as a thin crust, is made from scratch. All pizzas are topped with 100 percent real mozzarella cheese, natural marinara and pizza sauces and fresh gourmet toppings. In addition to pizza, Palio’s features farm-fresh salads and pastas, topped with homemade sauces. For visitors with special dietary needs, the café has recently introduced a gluten-free pizza.

The Palio’s McKinney location includes a private room that will seat up to 50 people for meetings, birthday parties or family get-togethers. Covered outdoor dining is available, as well as online pick-up ordering and delivery.

For more info or to place an order, call 469-952-3000 or visit PaliosMcKinney.com. See ad, page 19.

Dr. Ramesh Amara Joins Centennial Medical Associates

C

entennial Medical Associates has added Dr. Ramesh Amara to their staff. Board-certified in internal medicine, Amara is a graduate of Osmania Medical College, in Hyberdad, India, and performed his residency at Coney Island Hospital, in Brooklyn, New York.

He will see patients at the Centennial’s Frisco office, on Coit Road.

Amara is experienced in treating and managing many types of illnesses, from asthma and COPD to infectious diseases, on both an inpatient and outpatient basis. He works extensively with patients on preventive medicine and takes a proactive approach to health management.

Centennial Medical Associates maintains the highest ethical and clinical standard of care, providing exceptional attention and care to every patient. Amara, along with Dr. Treer and Dr. Ouyang, will continue to accept new patients and provide new services, while maintaining this high standard of care for existing patients. Centennial Medical Associates accepts all major insurance plans. Office hours: 8 a.m. to noon and 1 to 5 p.m., Monday-Friday.

Location: 4401 Coit Rd., Ste. 409, Frisco 75035. For more info or to schedule an appointment, call 972-377-8695.

North Texas

NA-NTX.com

Paperhound Inc. Launching New Website

P

aperhound Inc., an antique map and print dealer for more than 16 years, is launching a new website in January. Fort, city, county, region and country maps are available at Paperhound.com, along with a selection of high-quality religious and biblical prints.

Paperhound Website Manager Walt Edwards explains that the website’s launch is a result of the recent shift in online purchasing interest. “It used to be that most folks would only do research online, but over the last couple of years, we have been receiving more requests for e-commerce offerings, which shows that folks have become comfortable with purchasing original pieces online.”

Edwards says that Paperhound Inc. expects a smooth transition to the world of e-commerce. “We have received a lot of interest and support for our online initiative from existing customers and individuals that we have met over the last several years. Since we have maps and engravings from all around the world, our customer base is global, and they deserve a site that is open when they have the time to shop and that can ship to any part of the world. Our website will launch with all of those pieces in place.”

For more info, email Info@Paperhound.com or visit Paperhound.com in January. See ad, page 7.

The Salad Stop Now Open in Frisco

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ith a goal of promoting healthy living from the inside out, The Salad Stop is now open for business in Frisco Bridges North Shopping Center.

The healthy fast-food stop is locally owned and operated by Josh Knowles, and offers visitors the opportunity to create their own salads and wraps.

Open seven days a week, The Salad Stop supports an overall healthy lifestyle by offering fresh and nutritional food.

Knowles explains, “We believe a healthy lifestyle begins with the food you eat. Whenever possible, The Salad Stop uses organic, locally grown fruits and vegetables. We take pride in serving the freshest ingredients prepared from our kitchen, from our crisp vegetables to hot, homemade soups.” He continues, “From our family to yours, we invite you to join us for a unique dining experience.”

Location: 3685 Preston Rd., Ste. 185, Frisco 75034. For more info, call 972-377-7867, email JoshKnowles@TheSaladStop Texas.com or visit TheSaladStopTexas.com.

HealthWorks Offers Comprehensive Healthcare, Naturally

H

ealthWorks will open the doors of their new Plano facility in time for the holidays. A combined effort of Jennifer Taylor and Christy Porterfield, doctors of chiropractic, this new healthcare center will focus on rejuvenating Dr. Jenn Dr. Christy the body from the inside out.

Taylor Porterfield Regarding the approach at HealthWorks, Taylor says, “We find that many of our patients are frustrated with their current health problems and wish to avoid the traditional allopathic model of drugs and surgery.

By taking a holistic approach to each patient and their lifestyle factors, we are able to affect the cause of their poor health, instead of simply masking the symptoms.”

The comprehensive services available at HealthWorks include medical massage, craniosacral massage, yoga and movement classes, a monthly book club, health coaching, monthly health workshops, purification programs and support events, healthy cooking classes, CLEAR scoliosis care and specific upper cervical chiropractic care.

Readers of Natural Awakenings that mention the magazine will receive their initial consult, exam and any necessary films for $27. Hours are 8 a.m. to noon and 2 to 6 p.m., Mondays, Wednesdays and Thursdays; and by special appointment on Tuesdays.

Location: 2317 Coit Rd., Ste. B, Plano 75075. For additional information, call 972-612-1800 or visit HealthWorksTX.com.

See ad, page 11.

Willow Bend Academy Offers Innovative Treatment

I

nteractive Metronome (IM) Brain Training is now available for adults and serious athletes at Willow Bend Academy, at their Plano and Lewisville locations. This innovative assessment and treatment tool is used to improve the neurological processes of motor planning, sequencing and processing. The treatment and assessment takes place over the course of 15 one-hour sessions.

The IM program provides a structured, goal-oriented process that challenges the patient to synchronize a range of hand and foot exercises, including clapping and tapping, to a precise computer-generated reference tone heard through headphones.

The patient attempts to match the rhythmic beat with repetitive motor actions. A patented auditory-visual guidance system provides immediate feedback measured in milliseconds, along with a score.

Willow Bend President Ed Pilkington says, “While Interactive Metronome is most commonly used by occupational therapists for rehabilitation in the case of head injury, it is also a medication-free tool for students to improve their ability to focus and concentrate and for athletes to fine-tune their physical timing, thereby improving athletic performance.”

Adults can now experience the benefits of this innovative therapy at Willow Bend Academy, a private school for students that are gifted and talented, have special scheduling needs or require additional academic support.

Cost: $110/hour. Two locations: 2220 Coit Rd., Ste 500, Plano 75075; and 101 E. Southwest Pkwy., Ste. 101, Lewisville 75067.

For additional information or to schedule an appointment, call 972-599-7882, email EP@WillowBendAcademy.com or visit WillowBendAcademy.com.

natural awakenings

January 2011

healthbriefs

Clapping Hands Sharpens the Brain

A

new study by Ben-Gurion University of the Negev reveals that hand-clapping songs boost the development of motor and cognitive skills in children ages 6 through 10. “We found that children in the first, second and third grades who sing these [kinds of] songs demonstrate skills absent in children who don’t take part in similar activities,” explains Dr. Idit Sulkin, of the university’s music science lab.

“We also found that children who spontaneously perform hand-clapping songs in the yard during recess have neater handwriting, write better and make fewer spelling errors.”

Sulkin engaged several elementary school classrooms in a program of either music appreciation or hand-clapping songs for 10 weeks. With the hand-clapping group, she found that “Within a very short period of time, the children who until then hadn’t taken part in such activities caught up in their cognitive abilities to those who did.”

The children’s teachers believe that those who participate in such hand-clapping songs also exhibit better social integration.

Flaxseed: a Natural Alternative to Cholesterol Drugs

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new study from Iowa State University’s Nutrition and Wellness Research Center may give men a way to combat high cholesterol without drugs—if they don’t mind sprinkling some flaxseed into their daily diet.

In the study, researchers examined the effects of eating flaxseed lignans (natural plant chemicals found in flaxseed) on 90 people diagnosed with high cholesterol. The results showed that consuming at least 150 milligrams per day (about three tablespoons) decreased cholesterol in men by just under 10 percent over the three months of the study. They did not see similar results in women.

Suzanne Hendrich, a professor of food science and human nutrition at the university who led the study, notes that the flaxseed tablets used in the research are not available in the United States, but sprinkling ground flaxseed on cereal and other foods can provide ample cholesterol-lowering flaxseed lignans. Ground flaxseed will oxidize over time, she says, possibly affecting its flavor as well as omega-3 content, so keep it fresh.

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Got Zinc?

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hen it comes to healing, boosting immunity and keeping our DNA intact, zinc is a star. A new study published in the Journal of Leukocyte Biology reports that it may be the basis for future therapies for fighting infection, because the mineral supports healthy immune function by increasing activation of specific immune cells (T cells) capable of destroying viruses and bacteria.

Zinc supplementation, for instance, has been shown to significantly reduce the duration and severity of childhood diarrhea and to lower the incidence and severity of respiratory infections. Furthermore, according to the Linus Pauling Institute at Oregon State University, zinc is essential for people of all ages because it protects against oxidative stress and helps repair DNA.

The institute also reports that zinc deficiency is common in the United States, especially among the elderly, due to their lower absorption of the mineral and often inadequate diet. A well-balanced diet that includes pumpkin seeds, chick peas, almonds, eggs, chicken, turkey, beef and shellfish such as oysters can supply zinc. Taking a daily multivitamin containing about eight milligrams of zinc also ensures that our needs are met.

Additional sources: Federation of American Societies for Experimental Biology and DietBites.com

A Perspective on Soy

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ith many new soy foods on the market today, from nuts and beans to energy bars and powdered drinks, choosing those that are most healthful can be confusing. Soy has received mixed reviews, even though it has been eaten in Asia for hundreds of generations without reported adverse effects and is a staple in vegetarian kitchens worldwide. In its natural state, the soybean has proved to be high in nutritional value as a non-animal source of essential amino acids, qualifying it as the only complete plant protein.

The controversy centers on 20th-century isolation of the soybeanâ&#x20AC;&#x2122;s beneficial compounds, isoflavones, that in their natural state have been found to protect against breast, prostate and colon cancers, menopausal symptoms, heart disease and osteoporosis. Rather than use the whole food, the manufactured food industry instead has added these compounds in isolated form to various products.

Concerns arise because the isolated plant compounds act differently in the body when they lack the supporting vitamins, minerals and plant substances present in natural whole soy. Also, their amount and concentration in manufactured foods tend to exceed what is present in whole soy foods.

To avoid the risk of overexposure to isolated soy compounds and still reap soyâ&#x20AC;&#x2122;s many health benefits, look for organic, non-GMO (genetically modified organism) whole soy products. Examples include tofu, tempeh, edamame and whole canned or frozen soy beans, as well as products produced from whole soy, such as soy flour, soy milk, miso and soy sauces like tamari or shoyu.

Source: Research compiled by Monika Rice, who holds a masterâ&#x20AC;&#x2122;s degree in holistic nutrition and is a regular contributor to Natural Awakenings.

Nutrition for a Healthy Prostate

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ased on prolific research, experts generally agree that diet plays a key role in reducing the risk of prostate cancer. They recommend eating foods low in fat, keeping portions of meat and dairy small and avoiding highly processed or charcoaled meats, while loading up on fruits and vegetables.

The kinds of produce identified as having anticancer properties include tomatoes, papaya, cantaloupe, cauliflower and broccoli. Drinking green tea also helps, as it contains an active compound that prevents and curbs the progression of prostate cancer.

In addition, various studies propose vitamin E, zinc and selenium as aids in reducing the risk of this type of cancer. Plant oils, nuts and seeds are naturally rich sources of vitamin E. Zinc is abundant in pumpkin seeds and oysters. Brown rice and whole grains supply selenium.

Sources: American Association for Cancer Research, 2009 and Wiley-Blackwell, 2009

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readertip thanks to Jennifer at the colony dentist for submitting this helpful tip: “Bring your own reusable food storage containers with you when you go out to eat. This way, if you have food left over that you want to bring home, you don’t have to use the polystyrene containers many restaurants provide. They’re lightweight and easy-to-carry and keep food and liquid very fresh. It’s helpful to the environment and a nice reminder to the restaurant that they should be offering recyclable containers for take home.”

If you have a helpful hint to submit, email us at: publisher@NA-NTX.com and title your submission “Reader Tips.”

the nature of Polystyrene

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iven the nature of polystyrene, it’s surprising that such an energy intensive, oil sucking and toxic substance is allowed to be use as packaging for food; particularly for items such as meat, where the food has direct contact. Nearly two dozen cities in the U.S. have banned the use of polystyrene for this purpose.

Packaging and products containing polystyrene can usually be identified by a recycling triangle logo with the number 6 inside it stamped on the item.

It’s likely to be a very long time before the use of polystyrene is totally discontinued, and while we can try to buy products that don’t utilize the stuff, we need to deal with the styrofoam that winds up in our hands, instead of sending it straight to landfill.

A pound of polystyrene recycled is a pound of new polystyrene that doesn’t have to be created. Currently in the U.S. expanded polystyrene (EPS) foam packaging is being recycled at a rate of approximately 10-12 percent each year.

Source: greenlivingtips.com/articles/218/1/Recycling-styrofoam.html.

Keeping polystyrene out of the waste stream.

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Weight-Loss Benefits of

Coconut Oil

by beth davis ccording to the Mayo Clinic, 95 percent of the people who go on weight-loss diets regain all of their lost weight within five years. Many regain even more weight than they lost.

Permanent weight loss calls for a permanent change in habits. That doesn’t mean remaining on a weight-loss diet forever, but it does require choosing foods wisely. Today, more and more people are discovering the benefits of coconut oil as a way to enjoy many favorite foods without focusing solely on calories.

Early studies focusing on coconut oil indicated that it was high in saturated fats and therefore unhealthy.

However, most of that research was based on hydrogenated coconut oil, which caused an increase in cholesterol levels. We know that hydrogenated fat—or trans fat—should be avoided.

Unlike these hydrogenated coconut oils from the past, however, virgin coconut oil is not hydrogenated and has no cholesterol. It can only be obtained by using fresh coconut meat, or what is called “non-copra.” Recent research published in the American Journal of Clinical Nutrition (AJCN) and International Journal of Obesity and Related Metabolic Disorders indicates that this tropical oil may actually increase metabolism and promote weight loss.

Virgin coconut oil contains medium-chain fatty acids (MCFA), also called medium-chain triglycerides (MCT). These MCTs consist of lauric acid, capric acid and caprylic acid. According to the Journal of Food Science, MCT oil has an effective energy value of only 6.8 calories per gram, in comparison to the 9 calories per gram supplied by other fats. Coconut oil has at least 2.56 percent fewer calories per gram of fat than long-chain fatty acids. This means that by substituting coconut oil in place of other oils, the calorie intake is less, thereby promoting weight loss.

A dietary fat that helps take weight off, rather than putting it on, is a hard concept to grasp, but it appears to be

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what happens with coconut oil, as long as calories in excess of the body’s needs are not consumed. It has also been shown to reduce food cravings. By providing a dose of healthy fat, coconut oil helps make an individual feel full.

Studies show that the body digests MCTs more easily than other fats; when eaten, they are metabolized by the liver and converted into a source of energy. Coconut oil, with its high level of MCTs, is not stored in the body as fat and helps boost metabolism. In an AJCN study, patients lost weight when they included MCTs in their diet.

Research published in the International Journal of Obesity and Related Metabolic Disorders found that the MCTs in coconut oil increased fat burning and calorie expenditure in obese men, and also led to diminished fat storage. Another study in the same journal found that consumption of coconut oil fats over the course of 27 days increased both fat burning and calorie expenditure in women, as well.

Research reported in the medical journals Lipids, Pharmaceutical Biology and Annual Review of Biochemistry, among others, indicates that coconut oil has been found to help normalize blood lipids and protect against damage to the liver from alcohol and other toxins; it may play a role in preventing kidney and gall bladder diseases, and is associated with improved blood sugar and insulin control. It may also facilitate mineral absorption, important for healthy teeth and bones, and can also help improve the condition and appearance of the scalp, hair and skin when ingested or applied topically.

Coconut oil is available at Market Street stores throughout the Dallas/Fort Worth area. Market Street combines traditional grocery items with specialty, wholehealth and gourmet products. A Living Well Specialist is available to assist customers. For stores and locations or additional info, visit MarketStreet United.com. See ad, page 33.

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globalbriefs

Water Bubble

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

Two Reports Project Fresh Water Scarcity by 2030

Kindergarten Crisis

Why Children Need to Play in School Time for play in most public kindergartens has dwindled to the vanishing point, replaced by lengthy lessons and standardized testing, according to three recent studies released by the nonprofit Alliance for Childhood. This group of advocates for children reports that classic play materials have largely disappeared from the 268 full-day conventional classrooms studied.

Authors of the research hail from the University of California, Los Angeles, Long Island University and Sarah Lawrence College, in New York. In sounding the warning about the potential intellectual, social and physical repercussions of this widespread educational policy on childhood development, they also point to the academic success associated with play-based schooling in other countries. Students in China and Japan, often heralded for their aptitudes in science, technology, engineering and math, enjoy a play-based experiential approach to school until second grade. Children in Finland, who don’t begin formal schooling until age 6, consistently achieve the highest score on international exams.

For more information visit AllianceForChildhood.org.

Report Card

Students Like to Pick Green Colleges

A recent report by the World Economic Forum warns that half the world’s population will be affected by water shortages within 20 years. Unsustainable conditions are headed toward what the researchers term, “water bankruptcy,” that could incite a crisis greater than the current global financial downturn. Crops and people are in danger, as geopolitical conflicts are expected to rise due to dwindling water resources.

During the 20th century, world population increased fourfold, but the amount of fresh water that it used increased nine times over. Already, 2.8 billion people live in areas of high water stress, according to the analysis. A concurring UN World Water Development Report adds that shortages are already beginning to constrain economic growth in areas as diverse as California, China, Australia, India and Indonesia. The Associated Press reports that the pivotal Ogallala Aquifer, in America’s Great Plains breadbasket, stretching from South Dakota to North Texas, continues to be drained at alarming rates, while the natural recharge rate is considered negligible.

In The Princeton Review’s latest College Hopes & Worries Survey, 68 percent of students said they value having information about a college’s commitment to the environment. From a pool of almost 700 U.S. colleges and universities, the organization identified the country’s 371 exemplary green colleges of 2010 (up from 286 in 2009). Key criteria include a healthy and sustainable quality of life on campus, preparation for employment in a world facing environmental challenges and overall commitment to environmental issues.

Fifteen institutions made the 2010 honor roll. The role models setting the standard are in Arizona, California, Colorado, Connecticut, Georgia, Maine, Massachusetts, New Hampshire, New York, Pennsylvania, Vermont and Washington.

The Sustainable Endowments Institute, too, offers its College Sustainability Report Card. This in-depth eco-profile for 332 colleges in the United States and Canada also evaluates how each profiled institution invests its endowment assets.

The site allows viewers to instantly compare selected schools in nine categories.

In 2010, the group recognized 80 extraordinarily green schools and saluted 26 as “top of their class” in endowment allocation.

Transcontinental Run

Visit PrincetonReview.com/green and GreenReportCard.org.

For event details visit TheRun.org.

National Campaign Introduces Naturopathy to America

Doctors, medical students, patients and other advocates of naturopathic medicine from 50 states are planning a public education campaign that will take to the streets July 17, 2011, for a 3,250mile run from San Francisco to Bridgeport, Connecticut, by way of Washington, D.C., and New York City. Former transcontinental runner and founder of the R.U.N., Dr. Dennis Godby, intends that the four-month-long event will familiarize citizens with natural medicine and move them to demand access to and state licensing of doctors of natural medicine.

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communityspotlight

Palio’s Pizza Café by beth davis fter immigrating to the United States in 1979 from the West Bank, Harry Awad counted pennies just to buy eggs and onions.

While attending college, he worked as a dishwasher at a large Holiday Inn to support his wife and new baby.

Free time was scarce and money was tight, but he worked hard and over time, earned promotions that moved him from dishwasher to cook to director and eventually, general manager of the hotel. Awad spent 15 years with the hotel, garnering knowledge and training in customer service, quality control and food safety that would serve him well in his next endeavor—Palio’s Pizza Café.

The inspiration for a pizza café began to develop as Awad experimented with recipes he created, based on ingredients and menus he knew would please the pickiest of pizza connoisseurs. He remained focused on the freshest ingredients and the highest quality products he could offer, believing customers would recognize the difference.

Even the name he chose is

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Harry Awad unique—it comes from Palio di Siena, a horse race in Italy that, according to Awad, is one of the most exciting spectacles in the world. Twice a year, the city’s neighborhoods hold a horse race around the town square in honor of the Virgin Mary. It is a joyous celebration that patrons eagerly await. “The town square is packed, and the streets are filled with banners and flags,” says Awad. “It’s a beautiful and prideful event that brings the community together. I thought it fitting for the name of my restaurant.”

After borrowing money from a friend, Awad opened the first Palio’s Pizza Café in January 2002. The 1,400square-foot café seats 37 people, with a cozy atmosphere that allows patrons to see the entire restaurant, including the kitchen. “I knew if I could open a place that looks good, has the right atmosphere and offers great food at great prices, it would be a success,” he says.

He was right. The first Palio’s was a hit from the day it opened, and the franchise has been going strong ever since. The Dallas/Ft. Worth area alone has 19 locations, each one hand-picked

by Awad. Plans are in place to open more throughout the state.

Awad credits the restaurant’s success to his approach to customer service and his commitment to using fresh, high-quality ingredients. His pizza starts with fresh dough, made from scratch every day, that’s topped with a tomato sauce that uses a special blend of herbs and spices. “We use the freshest vegetables, meats, cheeses, herbs and spices, 100 percent mozzarella cheese, sun-dried cranberries, baby spinach, ground beef, chicken breast, Canadian bacon and of course, pepperoni,” he explains. Fresh salads, sandwiches, Italian pastas and side dishes complete the menu.

Awad also has gone the extra mile to provide something for everyone, including healthier options such as a popular whole-wheat crust. He recently added gluten-free items for those suffering from wheat allergies, including pizza and pasta, with desserts on the horizon.

“We don’t want families to not come here because someone has an allergy,” he explains. “We are a neighborhood restaurant and as such, we are committed to providing alternatives without sacrificing flavor, so that each and every person enjoys their dining experience.”

He says there is always demand for good food and good service, and Palio’s provides both. It is a BYOB (bring your own bottle) establishment, adding to its neighborhood feeling.

Awad encourages patrons to come as they are, whether in a business suit or shorts. Comfort is a priority, one that he embraces himself; after years of wearing suits and ties, he gave them all away. Now, he wears shorts every day.

Through all his success, Awad says he will never forget where he came from and what the U.S. has provided for him. “There are so many opportunities in this country,” he notes. “You can be anything you want to be, if you work hard and work smart.”

Palio’s Pizza Café’s corporate office is located at 120 North Preston Rd., in Prosper. For more information, call 972-347-3343. See store locations in the ad on page 19.

greencommunityspotlight

OXXO Care Cleaners: an eco-Friendly alternative by robert dean hen Francesco and Marisol Cardiello heard about an eco-friendly dry cleaning franchise, OXXO Care Cleaners (pronounced ox-o), they knew they had to find out more. Marisol says she had always been curious about the traditional dry-cleaning process—in particular, how the clothes actually got clean, and if the chemicals used had a negative impact on the body. The two took a trip to Florida to see the franchise in person and fell in love with the process and the personalized customer service they witnessed.

Now they are celebrating the grand opening of their own OXXO Care Cleaners in Frisco, which uses a dry-cleaning process called GreenEarth Cleaning. For decades, customers and dry-cleaners had no real choice but to clean clothes with harsh, petrochemical solvents. GreenEarth replaces the petroleum-based solvents used in traditional dry-cleaning with pure liquid silicone, which is in essence, liquefied sand. The silicone is clear, odorless, gentle and allergen-free.

Francesco says the liquid silicone “sweeps” the dirt away from fabrics and leaves no dry-cleaning smell. The best part, he says, is that it does so without

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damaging the material’s fibers, leaving fabrics looking better, feeling better and lasting longer.

Every item is personally inspected after it’s been cleaned. “We check for stains and overall cleanliness,” explains Marisol. “If it doesn’t pass inspection, we clean it again.” Once it has passed inspection, every item is pressed by hand. It is a task that takes many hours, but it’s a service the Cardiellos are unwilling to compromise.

“No matter whether it’s a $10 shirt or a $100 shirt, clients care about it and want it to last,” says Marisol.

“We realize customers have a choice and they’ve chosen us. Therefore, we do not compromise on quality care or quality customer service.”

According to GreenEarth President Tim Maxwell, GreenEarth is so safe that the EPA doesn’t even regulate it. In contrast, the petroleum-based solvents that traditional dry-cleaners use are heavily regulated, because they can be hazardous to both the Earth and people when not handled properly. He says perchloroethylene, or PERC, the solvent used by most dry-cleaners, has been classified by the EPA as a toxic air contaminant, a hazardous substance that is likely carcinogenic and one of the

top four contaminants found in drinking water. PERC can irritate the skin, eyes, nose and throat when inhaled or touched. California has recently banned its use, and other states have proposed similar legislation.

For the Cardiellos, being ecofriendly goes beyond cleaning clothes.

All of their bags are biodegradable and designed to disintegrate within two years. Hangers are recycled, and because they don’t use a boiler room, like many dry-cleaners, they use less energy.

An automated retrieval system allows customers to pick up their clothes any time of day, any day of the week. “Like an ATM machine for your clothes,” laughs Francesco. “You can even drop off through our convenient drop box.”

As people become more aware of the environment, Marisol and Francesco are proud to provide a service that helps people understand what “green” is and what eco-friendly choices are available. “We want our children and our grandchildren to have the same planet we have.”

Location: 5110 Eldorado Pkwy., in Frisco. For more info call 214-705-7739 or visit OXXOusa.com. See ad, page 9.

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Changing Habits BILL STENDER OFFERS THE KEYS TO ACHIEVING FITNESS SUCCESS by elizabeth daniels s we enter a new year, plenty of people are resolving to get fit, run a marathon or lose 25 pounds. Although these are admirable goals, aiming somewhat lower, at a closer and more specific target, may be the best way to get results.

Bill Stender, also known as the “Frisco Fitness Guy,” knows a thing or two about achieving goals. As a professional personal trainer certified by the Cooper Institute of Dallas, Stender combines his experience as a state champion wrestler, competitive triathlete, marathoner, skilled adventure racer, coach and eight-year Marine veteran to help his clients attain their fitness objectives. He says one of the biggest mistakes people make when beginning a new fitness regime is trying to do too much at one time.

“If you try to run five miles your first time out, you are going to be so sore the next few days that you aren’t going to be eager to do it again,” he says. “It is important to remember that your body didn’t get like that in five days, so it’s going to take more than five days to get it back in shape.”

Stender says the key to success is all about changing old habits and creating new ones. Having trained people in all age groups, including those in their 40s, 50s and 60s, he emphasizes that it’s never too late for anyone to start.

Here, he shares his three-phase

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philosophy for getting off the couch, creating new routines and sticking with them.

Phase one Get moving. Whether it’s going to the gym or taking a walk around the block, make that time an integral part of the day, Stender says. If a person misses three to four days of training, the body goes into shutdown mode, making it more difficult to get back into the habit.

The most important part about Phase One is taking it slow. He says the hardest thing about the gym is getting there. If you work too hard and pay for it the next day, the motivation is lost.

Stender recommends starting with 10 minutes on the treadmill or a similar activity to get the body to wake up, and then gradually increase to 20 minutes over time. He gradually introduces weight training with light weights to help build muscle, which burns more calories than fat.

Phase One is also the time to start watching the diet. “Don’t eat less, but don’t eat more,” notes Stender. “It is about taking it one step at a time.” He says one way to do this is by paying attention to fat grams. “One fat gram equals nine calories. If a food has more than nine grams of fat, put it down.”

Plan to spend approximately four weeks in Phase One before moving on to the next phase.

Phase two Phase One is about creating new habits: getting to the gym and watching caloric intake. Phase Two continues these habits, but it’s more aggressive. This phase goes on for four to eight weeks, depending on the individual.

At this time, heart-rate training should be more intense, moving up to 45 minutes. Stender says he does a lot of treadmill training by altering the speed and incline. Some clients walk while carrying weights to help build muscle while also burning calories.

This also is the time to take more responsibility for nutrition by keeping a food diary. Stender says that writing down what they eat helps clients wake up mentally and become more aware of what they are putting into their bodies.

By the end of Phase Two, Stender expects clients to be able to run two to four miles, nonstop, or perform other comparable cardiovascular exercise, and to be capable of moderate weight training. “When they started, most clients doubted that their body could do what they’re actually able to do by the end of Phase II,” he says. “They are surprised, encouraged and motivated to go further.” At this point, he will plan something to look forward to, a goal to achieve.

Phase three This is where the training really begins in order to achieve the new goal planned in Phase Two. For Stender’s clients, this often involves training for a 5k or 10k run, or even a marathon, triathlon or adventure race.

He says no matter what the goal, all instruction is positive, motivating and appropriate for everyone, from beginners to experienced athletes. Most of all, it is centered on each individual’s goals and aspirations. “Letting go of old habits and starting slow but steady is the key to success,” he comments.

Phase Three is truly never ending.

It is now a way of life, a new goal, a new habit: living a healthy, fit life that started simply by getting off the couch.

For more information or to contact the Frisco Fitness Guy, call 214-436-4636 or visit FriscoFitnessGuy.com.

Grass-Fed Beef

The Best Approach for Flavor, Health and Sustainability

by River Journey ost farms that raise grass-fed beef are small, family-run operations, tucked away in communities that support a more natural lifestyle than the cities from which they hope to attract customers. Many of these farms have been raising grass-fed beef cattle not because it has become the fashionable or most economical way to raise beef, but because it’s the best approach for producing healthy, tasty beef for the local market in a responsible, sustainable fashion.

Free-ranging cattle thrive on grass with very little, if any, supplemental hay. Attempts are made to raise calm, contented cows in a stress-free environment, enabling healthy calves and docile cows to maintain a body condition and temperament that equates to tender, better beef. Allowing the animals to graze openly restores fertility and organic balance to the soil, creating a cycle of nutritional health that ultimately has an effect on the environment and the consumer.

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With more than 200 breeds of cattle, the choice of beef cow varies with the farm and its mission. Devon, Maine-Anjou and European breeds such as Criollo are some of the more commonly raised breeds, due to their docile temperament, which can lead to higher gains and fewer problems from stress. These breeds are inherently fertile, can handle varying climates and are known to produce some of the finest beef.

No matter the breed raised, one of the most important keys to success is to raise happy cattle that graze in native pastures, feeding on fresh grass, supplemented with high quality hay. Beef production in open pastures mirrors what nature intended, resulting in genetically superior cattle and tender meat.

There is no need for growth hormones, antibiotics or feedlots. This type of beef has been proven in consumer tests conducted by Pennsylvania State University to equal the taste of grain-finished (moved from a forage diet to feedlot

“Eat Wild” for Peace of Mind

Pasture-raised products have fewer disease-causing bacteria. Recently, Australians discovered that pasture-raised cattle have a reduced risk of carrying campylobacter—a type of bacteria found in 58 percent of feedlot cattle, versus 2 percent of pasture-raised animals.

Eating grass-fed beef lowers the risk of E. coli infection.

Studies have shown that grass-fed animals have far fewer of the bacteria than grain-fed animals do; furthermore, the small amount of E. coli they do have is much less likely to survive the natural acidity in the human digestive tract—the first line of defense against infectious diseases.

The “bad” E. coli persists in the barn, but not on a pasture.

Recent research in Sweden showed that after testing positive for a deadly strain of E. coli, calves that were taken to pasture for several months showed no sign of the bacteria later on. This has not proven true with barn-raised calves.

Source: EatWild.com

Grandview Ranchers Favor Grass At the Burgundy Pasture Beef Ranch in Grandview, Texas, Jon and Wendy Taggart are forward thinkers in raising beef in the most sustainable fashion. “From a sustainability standpoint, my husband does not believe in feeding hay,” says Wendy.

“We leave some pastures un-grazed in the summer, so we have ‘standing hay’ that the cows will eat for roughage, along with the green cool season grasses. No need to spend fuel and machinery to cut it, wrap it up, move it, store it and then take it back out to them. We feel it’s just more sustainable.”

before processing), USDA-Choice beef.

Additionally, beef from grass-fed cattle is additive-free, nutritious and offers numerous health benefits, as reported in a 2009 Clemson University study: • Omega-3 fatty acids that are found in the green leaves of plants are not present in corn grain. Grass-fed beef has up to 10 times the level of omega3s compared to grain-fed. Many doctors believe diets rich in omega-3 fatty acids can help reduce the risk of heart disease.

• Vitamin E is present in higher concentrations in grass-fed versus grain-fed beef. Meat from grain-fed animals that do not receive Vitamin E injections generally contains four times less of the vitamin than meat from grass-fed cattle.

In fact, even when feedlot cattle have been injected with Vitamin E, the beef from grass-fed animals, which receive

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no supplements, still contains twice the levels of Vitamin E.

greenliving

• Beta-carotene levels are four to six times higher in grass-fed beef than in conventional, corn-fed beef.

Fabulous Fireplace

• Conjugated linoleic acid (CLA) is three to five times higher in grass-fed versus grain-fed beef. Grass-fed beef and milk from grass-fed dairy cows are the richest known sources of CLA, considered a “good” fat and a potent defense against cancer.

Keep Heating Dollars from Going Up in Smoke

• Unsaturated fats are favorably proportioned to less healthy saturated fats in grass-fed beef. Grain fed cattle have very low levels of omega-3 and much higher levels of omega-6, versus grass-fed beef having 60 percent more omega-3 content and a much more favorable omega-6-to-omega-3 ratio.

American consumers’ appreciation for fresh, naturally produced food is beginning to grow. The convenience of finding organically grown produce and meats has spurred sales of products that years ago were difficult to find.

For more information about the health benefits of grass-fed beef, visit EatWild. com or TallGrassBeef.com.

Local Resources for Grass-Fed Beef To support and purchase grass-fed beef in the North Texas area, visit these farms or buy directly from them online: Burgundy Pasture Beef Grandview 817-866-2247 BurgundyPastureBeef.com The Greer Farm Daingerfield 903-645-3232 GreerFarm.com

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crackling fire in the fireplace feels warm and cozy, but traditional wood-burning is a major energy waste. According to the U.S. Department of Energy, a blazing hearth sends as much as 24,000 cubic feet of air per hour up the chimney, along with about 90 percent of the heat produced by the fire and some of the heat produced by the home’s furnace.

Fireplaces also generate a lot of air pollution. Wood smoke contains carbon monoxide, nitrogen oxides and fine particulates that can aggravate asthma, allergies and other health conditions.

Several options are available for upgrading the family fireplace, both energy- and pollution-wise, without sacrificing coziness: n Wood stoves. Units certified by

the U.S. Environmental Protection

Agency (EPA) generate only two to five grams of particulate matter per hour of operation, compared with 40 to 60 grams per hour from a conventional fireplace. Current units operate at 80 percent efficiency—similar to other home heating sources. They come as either a freestanding model or a unit that inserts into an existing fireplace; many come with blowers to direct heated air into the living space. n Pellet stoves. Instead of wood logs,

these stoves burn small pellets made from compressed wood and other plant waste, and produce so little pollution that they do not require EPA certification. Pellet stoves do require electricity to feed pellets into the combustion chamber (about 100 kilowatthours per month under normal usage), so they will not work during a power outage, unless powered by a separate generator. Like wood stoves, pellet

More Cool Tips for Hearthside Heat Stay cozy—and green—by following these suggestions for wintertime warmth. n Stay informed: The

Environmental Protection Agency (EPA) is a comprehensive source of information and advice on the cleaner-burning wood stoves and fireplaces (epa.gov/woodstoves) and their efficient and safe operation (epa.gov/woodstoves/efficiently.html). n Shop eco-friendly firelogs: A

recent EPA study comparing emissions from real logs and brand-name artificial logs found that the firelogs emitted about 75 percent less carbon monoxide, 80 percent fewer particulates and lower chemical emissions than real wood. They also proved more efficient, with a heat content of 12,620 to 15,190 BTUs per pound, compared to oak, which burns at around 8,300 BTUs per pound.

Several companies manufacture firelogs made of recycled biomass products like wood sawdust, ground nutshells and coffee grounds. All are

low-emission alternatives to cordwood.

Some logs even produce a natural crackling sound, without throwing sparks.

Two to investigate: Pine Mountain Brands Java-Log firelogs divert 12 million pounds of coffee grounds from landfills each year and feature recycled packaging (PineMountainBrands.com); Duraflame’s firelogs have a 30-year track record creating heat from renewable resources (Duraflame.com). n Follow instructions: For wood

stoves and fireplace inserts, use only firelogs made from 100 percent compressed sawdust (no wax). Wax and biomass logs are intended only for open hearth fireplaces. Never add an artificial log to a natural wood fire that is already burning, as it could flare up. Don’t poke burning artificial logs because they could flare up; this also keeps any flaming wax from clinging to the poker and then dripping onto the floor.

Source: Adapted from EPA.gov.

stoves are available as freestanding units or fireplace inserts.

improvement blows warm air back into the room, minus the smoke.

n Gas fireplace inserts. Natural gas

n Caulking air leaks. Provides a low-

or propane-fueled inserts offer the warmth and ambiance of a fire without the need to load wood or pellets or dispose of ash. Gas inserts are up to 80 percent efficient and generate low levels of pollution.

Other options also exist for enhancing the operation of an existing fireplace and preventing excessive heat loss: n Tempered glass doors. Installation

of airtight hearth doors enables the family to keep both the doors and flue shut when the fireplace is not in use. n Heat-air exchange system. This

cost barrier to keep air from escaping from around the fireplace doors, flue and chimney. n Lowering the thermostat. A good

rule of thumb is to keep the house between 50 and 55 degrees when the fireplace is in use, and shut doors leading into the room. n Cracking open a window near the

fireplace. Creates a healthier experience by increasing fresh air flow and minimizing smoke inhalation.

Source: Adapted from Union of Concerned Scientists (ucsusa.org).

natural awakenings

January 2011

1

Curvy OR Skinny? design the perfect new Year’s fitness plan for your

bodymind type by david-dorian ross

O

ccasionally, if we are lucky, we experience extraordinary moments when we see ourselves as we could be, struck by a sense of connection to the universe. Psychologist Abraham Maslow called these “peak experiences.” Psychologist Mihaly Csikszentmihalyi calls them “flow states.” Psychotherapist Thomas Moore called them “soul.” Whatever you call them, something remarkable happens in these moments.

In my first T’ai chi class, I was dropped unexpectedly into one of these moments. And when I began teaching this martial art, I assumed everyone would want to experience the same thing. Why, then, didn’t more people sign up for my classes? Were they in such denial about what their lives were missing? Then one day I asked myself, “Is T’ai chi really for everyone?”

“What’s the best workout for me?”

Many people have asked wellness life coach and T’ai chi expert David-Dorian Ross this question.

His answer is always the same: “The one you’ll do again tomorrow.”

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Find out which workouts will most likely satisfy you physically, emotionally, intellectually and soulfully, based on your unique psycho-physio profile.

MOST-EFFECTIVE WORKOUT IS RELATIVE

The -Season BodyMind Types Spring | The Lion | The Warrior Spirit

Humans experience the world on all human levels simultanePsycho-physio profile: ously—physically, emotionally, Typical fitness club member/trainer; good intellectually and spiritually. You competitive athlete; large-boned mesomorph and your spouse or friend may expe(naturally muscular and able to shed weight); rience the same event in profoundly strong musculature different ways. Part of that experience is created by the way you’ve learned Intrinsic motivator: Achievement/ to process information. Another part action is given by the way you are genetically predisposed to process information.

Most compatible workouts: For example, while T’ai chi ch’uan, Conventional, highly physical or active exercise the internal soft martial art for health and longevity, is beneficial to everyone, each Springs are the quintessential go-getters. Their number one intrinsic motiindividual will experience it differently, vator is their initiative and drive for achievement. Springs are mavericks, and not everyone will enjoy it. If you aren’t pioneers, adventurers and entrepreneurs—‘take charge’ people. enjoying yourself, you probably won’t slide Springs have a strong mental component to their temperament and like to into that flow moment that reveals your soul think they have logical reasons for everything they do—although decito your inner eye. sions are just as likely to be based on emotion and instinct. They are I do many things—I surf, ski, practice competitive and impatient; others may sometimes interpret this as being yoga and dance a lot, aware that it’s not the pushy or controlling. dance performed that is important; it is the Springs love conventional strength/cardio workouts, which satisfy their experience of the dance, one’s appreciation of need for stimulation and a sense of achievement. Their best intrinsic moits depth and meaning—its soulfulness. All of tivator toward regular exercise is a sense of competition—if only against these activities nurture the bodymind. If you themselves. steer toward experiences that are more comSprings tend to lose focus or get distracted by the next challenge that fortable and successful for you, you’ll make comes along. So, while Springs are the least likely to enjoy T’ai chi, the your efforts to stay fit and healthy irresistibly practice can help them stay in tune with their body’s signals, balancfun, and therefore effective. If any given activing their tendency to ignore their intuition and even physical warnings ity doesn’t transport you to an “Aha!” molike pain. It also can help them stick with an exercise routine through its ment, try something else that will. depth, both of different exercises and principles, which provide logical reasons to work out.

KNOW YOUR TYPE, FIND YOUR WORKOUT

Summer | The Horse | The Free Spirit

One way I help people identify what fitness/ wellness pursuits would be irresistibly fun for Psycho-physio profile: them is through a 5-Season BodyMind TyWill try new, fun things; small to medium-boned pology. I developed this system with other mesomorph; lean dancer’s body experts based on meta-analysis of dozens Intrinsic motivator: Spontaneity of different typologies, including Ayurvedic typing, Chinese 5 Element theory, MeyersMost compatible workouts: Briggs and Human Dynamics.

Hatha yoga, low-impact aerobics, dance, jazzercise, It also factors in the truth that people Nia, circuit-training, walking, hiking feel better about exercise when they are successful doing it. Also, that your Summers are spontaneous, fiery, charismatic and drabody may feel better or more natural matic, but also intensely loving and empathetic. They in a workout that most efficiently uses feel emotions strongly, whether their own or another’s. the type of muscle fiber of which you They are great communicators, the life of the party, and often solve problems have the most: fast-twitch fibers, by talking things out.

Summers tend to think of problems in terms of the people which are especially good for aninvolved and how they are feeling.

Some may view Summers as touchy-feely. aerobic, strength-type movement; Summers tend to make good athletes, dancers and gymnasts. They love to have or slow-twitch fibers, which are fun, to do activities that involve other people, but not necessarily with any particular most efficient at aerobic, endurend result in mind; it is the process that inspires them.

Summers are about more than ance-type movement. the goal. They often stick with an activity because of the people involved, not the activity itself. natural awakenings January 2011 1

Most people are hybrids, having a primary and secondary body type.

Workouts like aerobics and jazzercise can draw out the strong feelings on which Summers thrive. Yet, because pouring out their own inner energy sends Summers out of balance, they also need inner-directed or meditative activities to conserve their inner energy. Group classes in hatha yoga and T’ai chi ch’uan can satisfy their dual needs for connection and meditation; solo activities like walking and hiking give Summers the chance to hear their own soul.

Indian Summer | The Bear | The Nurturing Spirit Psycho-physio profile:

Systematic thinker; down-to-earth; typically larger-boned endomorph with slower metabolism (gain weight easily); a curvy female; a male Teddy bear

Intrinsic Motivator: Relationship

Most compatible workouts: Walking, jazzercise, swimming, tennis, cycling, circuit training

Indian Summers find their identity in terms of a group, whether it is family, church, occupation or politics. They are patient listeners, extremely empathetic peacemakers and often have trouble saying no. Indian Summers know exactly where they are going and are not likely to swerve from their path. They see things from a holistic point of view. They take their time gathering information and once they see the whole picture, act decisively.

If Indian Summers get active upon awakening, they will do well and feel energetic for the rest of the day. Their sense of group connection makes them interested in just about any activity, as long as they do it with other people who are important in their lives.

Autumn | The Fox | The Thinker Psycho-physio profile:

Logical and linear thinker; appears a smart competitor; ectomorphic with faster metabolism (smaller-boned, slim, with compact musculature and low fat storage)

Intrinsic motivator:

Love of values and personal integrity, “doing the right thing”

Most compatible workouts: T’ai chi ch’uan, weight training, hatha yoga, Pilates, cycling 22

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Autumns are deep thinkers and, while logical and linear, may also be quick, sharp and witty (vs. the deep, slower thinkers, Winters). They tend to internalize their emotions or put them to one side. Others may see them as aloof or unemotional. Autumns feel their emotions deeply, but keep them in perspective.

Because of their physical body type, their movements, like their thoughts, tend to be quick, precise and linear. Exercise education often works well as a motivator for them. Becoming fit, well or healthy is the right thing to do, for themselves and their family.

If they work with a coach or trainer for the first few weeks, Autumns are more likely to religiously follow their exercise routine, almost as if inertia was keeping them from stopping. Yet, Autumns have a high tolerance for discomfort, and so may ignore pain or other warning signals and end up overtraining or getting injured.

Workouts to balance this tendency include T’ai chi ch’uan, swimming and ballroom dancing—opportunities to help them get out of their heads, find calm and have fun.

Winter | The Ox | The Strategist Psycho-physio profile:

Systematic thinker, appears aloof; endomorphic with strong musculature and may tend toward a slower metabolism (gains weight easily)

Intrinsic motivator: Seeing the big picture

Most compatible workouts:

Body building, Ashtanga yoga, martial arts, cardio-kickboxing, tennis, golf, swimming, Chen-style T’ai chi ch’uan Like Indian Summers, Winters see things from a holistic point of view.

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They take their time gathering information and once they see the whole picture, act decisively.

Winters are patient listeners—not necessarily to understand another’s emotions, but to gather information.

Some may perceive the inwardly directed Winter as aloof, even cynical, but more likely, Winter is simply processing information and creating strategies for setting and attaining goals.

Winters want to know, “What will this workout do for me? How will it fit in with everything else I’m doing?” A logical approach to working out using a systematic schedule is effective for them.

Early mornings make the best times for Winters to exercise. Especially as they get older, they settle into themselves, like bears getting ready for hibernation. They need constant, regular stimulation, change and challenge.

Tennis, fencing, swimming and martial arts all are recommended, as well as the more vigorous Eastern practices, such as Chen T’ai chi and Ashtanga yoga.

David-Dorian Ross is America’s T’ai chi champion, whose competitive performances have won him seven U.S. gold medals and three World medals.

He is the owner of Full Circle Fitness and the Full Circle T’ai Chi Academy, and is the talent behind the book, Exercising the Soul, award-winning educational DVDs and a PBS series.

Visit DrTaiChi.com.

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natural awakenings

January 2011

consciouseating

NATURAL DEFENSE Top 10 Whole Foods to Counter Aging

by Gary Null

T

oday’s battle against the effects of aging buzzes with hype about acai, goji, noni and mangosteen. But what about the foods most people typically eat?

It turns out that many anti-aging foods can be found in everyday kitchens, and unlike some other solutions, they can keep us looking and feeling younger and improve our all-around health without breaking the budget.

1. Oranges Loaded with antioxidants, oranges are also packed with vitamin C, fiber and folate and significant amounts of vitamins A and B1, potassium and calcium. According to studies by the Australian research group CSIRO and others, oranges help boost immunity, lower cholesterol and reduce free radical damage and oxidative stress.

2. Blueberries

One of the most exciting nutritional properties of blueberries is their abundance of antioxidants called anthocyanins. Studies published in the Journal of Neuroscience suggest that these powerful phytonutrients neutralize free radical damage, enhance the health of all body tissues, protect the cardiovascular system, guard the brain against oxidative stress, and improve brain function, including memory.

3. Onions The more pungent the onion, the greater the health benefits. Studies like those from Cornell University have found that high onion consumption lowers blood sugar levels and decreases total cholesterol, while increasing levels of HDL 24

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(good cholesterol). Consequently, onions are beneficial in preventing heart disease and stroke.

4. Garlic

Known health benefits of garlic are extensive. The Journal of Nutritional Biochemistry reports that garlic inhibits cardiac artery calcification and reduces the amounts of free radicals in the bloodstream, helping to reduce plaque deposits in the arteries. Research by the University of Maryland Medical Center also attests that garlic contains anti-inflammatory compounds that help protect against conditions often associated with aging, like asthma and arthritis.

5. Legumes All

types of everyday legumes are an excellent source of cholesterollowering fiber and energy-boosting protein and iron. No one bean has an advantage over the others in providing vital nutrients. Lentils are high in fiber and, according to a study published in Nutrition Reviews, help to manage blood sugar.

Black beans are rich in anthocyanidins. Kidney beans, filled with thiamin, work to improve functioning of neurotransmitters essential for memory, notes the National Institutes on Aging. Green beans are rich in vitamin K, essential to bone support. Garbanzo beans provide high amounts of minerals that aid in metabolizing carbohydrates, fats and proteins and strengthening tooth enamel, as studied by Dr. Lydia Bazzano, a professor at Tulane University School of Public Health and Tropical Medicine. According to research by the National Institutes of Health and others, fiber-rich legumes play an important role in the prevention of gallstones, increased cardiac health, regulation of blood sugar, lowered total cholesterol levels (as well as increasing beneficial HDL cholesterol) and protection from cancers, especially colorectal cancer.

6. Shiitake Mushrooms These fungi are a good source of iron and lentinan, a polysaccharide that studies at the Iizuka Institute, in Japan, suggest activates our immune system’s tumor-fighting T cells.

7. Tomatoes

Tomatoes are loaded with healthy vitamins and trace minerals. They are also a good source of lycopene, which studies from the American Association for Cancer Research have linked to the protection of DNA from damage, prevention of heart disease and protection against cancers, including colorectal, breast, endometrial, lung and pancreatic types. Tomatoes are also rich with carotenoids, which research by the Cochrane Hepato-Biliary Group has associated with protection from heart disease and cancer, improved night vision and regulation of blood sugar.

8. Leafy Greens Calorie-for-calorie, greens are

among the most nutrient-packed foods we can eat. Spinach, kale, arugula, Swiss chard, cabbage, collard greens and watercress are all solid sources of powerful nutrients. Eating a variety of leafy greens has been shown by Katherine Tucker, Ph.D., with the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, to help improve bone density (a problem area when aging), increase night vision, lower blood pressure, boost energy, increase circulatory health, protect against macular degeneration, and work to prevent a variety of cancers.

normal metabolism, as well as iron, fiber, phosphorus, omega-3 fatty acids, magnesium, copper, vitamin B2 and potassium.

10. Whole Grains

While most Americans know that whole-grain breads and pastas are healthier than those made with refined white flour, we might include many grains other than wheat in our diet, in order to fight the effects of aging. Spelt, for example, provides riboflavin, which research from the Micronutrient Information Center with the Linus Pauling Institute shows can promote healthy skin and good vision. Barley can help with sleep regulation. Millet can help reduce the risk of a heart attack and lower blood pressure.

With all these examples of truly good eating right in our own kitchen, there is no reason not to start improving our diet right now to pave the way for a longer, healthier life.

Gary Null has written 70 books, booklets and audio CDs on health and wellness, nutrition and alternative medicine. His syndicated radio talk show, Natural Living with Gary Null, is the longest-running continuously airing health program in America, and now also airs on the Internet. Null owns a dietary supplement company and a health foods store in New York City. For more information visit: GaryNull.com

9. Soy Although soy is a legume, it deserves separate

mention, because of its extensive and well-researched health benefits and use in a wide range of forms. Soy offers a high concentration of molybdenum, a trace mineral that plays a role in three enzyme systems involved in metabolizing carbs, fats and proteins and tryptophan, an amino acid essential for growth and natural awakenings

January 2011

25

healingways

The Evolution of Massage Hands-On Healing Power Gains Momentum

by Lee Walker

T

he ancient healattribute its staying Ancient Greeks ing practice of power to continued massage therapy and Romans were keen awareness of the is playing an imporinherent healing on massage. Greek tant role today in the and therapeutic emerging golden age of massage, gymnasiums included value of complementary and now the leading massage rooms, and form of bodywork alternative medicine (CAM). Surprisingly, it in the United States, the practice of remains comparatively according to the underrepresented in massage appeared in American Massage U.S. medical school Association. every country that curricula while MasKneading, tapsage Today reports ping and stroking, was part of the that “Insurance reimthe common ancesRoman Empire. bursement for mastors of the 100-plus sage therapy is at an techniques used all-time high.” by today’s massage

From the time that Hippocrates, therapists, have survived two evoluthe father of modern medicine, tionary spirals, but acceptance of masintroduced the idea that a physician sage as a prominent healing tool has should be experienced in rubbing, not followed an uninterrupted ascent. massage therapy has faded in and out

Starting in 1800 BCE, when East of the traditional medical models of Indian Ayurvedic massage techniques various cultures. Current practitioners were used to maintain mental health 26

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and prevent disease, the development of related healing modalities, such as Reiki, acupressure, Shiatsu, Canadian deep muscle massage, lomilomi and Swedish massage, generally gained in acceptance. When, in 1884, skeptical British physicians alleged that its practitioners were stealing patients, the Incorporated Society of Trained Masseuses formed to legitimize their approach. They set about creating regulations and establishing a clear practice model for physical rehabilitation; today the organization exists as the Chartered Society of Physiotherapy. Many of the techniques used by its members still reflect treatment practices invented prior to the society’s inception.

Since the 1970s, renewed interest in hands-on methods of manipulating muscles and other soft tissues has propelled the therapeutic use of touch into its latest upward growth spiral, freeing it from the gravitational pull of another bout of opposition from mainstream medicine in the early 1930s.

Now on an accelerated course, massage again has the opportunity to assume a celebrated place in the annals of medicine, just as it did in 1936, when Dr. Thomas Lathrop Stedman included it as a “scientific method” among therapeutics in his Practical Medical Dictionary.

Like many of the estimated 265,000 to 300,000 licensed massage therapists in this country, Anatoly Kolmakov, of Massage-Space, in Plano, believes that people are now considering massage as an integral element of their health care regime. “Along with exercise and a healthy diet, massage has become a natural aspect of a person’s lifestyle,” says Kolmakov, who considers that regular massage sessions not only reduce stress, a contributing factor to heart disease, but also help improve circulation, muscle function, range of motion and overall mood. “In the long run, using massage as a form of healing is healthier than substituting your body’s healing response with chemical antibiotics.”

The body’s natural rejuvenation

process may be enhanced by using organic methods for self-repair as well as touch, which is believed to transfer energy from one individual to another.

“In my opinion,” says Kolmakov, “the human body cannot be balanced without human touch offered by massage.”

In Kolmakov’s experience, individuals who work strenuously or travel extensively are now more apt to schedule a massage afterward. Additionally, people with health challenges such as multiple sclerosis, fibromyalgia or chronic pain often find that regular massages help alleviate their discomfort.

Time-challenged individuals faced with today’s typical hectic schedule can still enjoy rejuvenating and stress-relieving benefits right at their workplace via chair massage, a shorter session performed through clothing in an ergonomically designed massage chair. “Chair massage is an inexpensive, quick, and convenient way of helping to release built-up tensions,” he advises. “It cuts through the daily grind and has been shown to improve productivity, and add other benefits to any office environment.”

While more research is needed to support specific health benefits of massage, the National Center for Complementary and Alternative Medicine (NCCAM) continues to sponsor studies. The effort is to determine if and how the changes that occur in the body during massage influence health, and to identify the conditions for which massage may be most helpful.

Unwilling to wait for such statistical evidence, ever-growing numbers of American adults—18 million per a 2007 NCCAM study—have chosen to make use of massage. Their testimonials regularly attest to its therapeutic benefits and recognize its worth as an aid to general wellness—a positive sign that the current positive trend will continue.

Anatoly Kolmakov and his team are trained in several modalities: deep tissue, sports, Swedish and Russian massage; pre- and postnatal massage; medical massage, reflexology; and myofascial and trigger-point therapy.

Connect with Kolmakov and his team at Massage-Space, in Plano, at 972612-5363, or visit Massage-Space.com.

inspiration

Four Ways to Light(en) Up Your Life by isha Judd n an increasingly unpredictable world where anxiety and insecurity abound, where can we turn to find peace and happiness? The simple answer is: within ourselves. Here’s how.

I

1. Get present

When you find yourself in the midst of a worrisome situation, stop. Go inward, and ask yourself, “What is wrong in this moment?” Usually, nothing is wrong at that time. It is when we stray off into past regrets and future concerns that anxiety kicks in; don’t deny the problems that you are facing, but don’t get lost in them, either. Being in the present will bring you greater alertness and inner security, allowing you to face challenges more objectively and with greater calm.

2. Laugh at yourself

When you realize that you are obsessing over a concern or a worry, laugh at yourself. Just look up at the sky and think, “Oh! I’m doing it again.” When you don’t take yourself so seriously, you immediately disarm the worry and anxiety of the human intellect. This will help you take stock of the situation and reassess things more clearly.

3. Go with the flow

As adults, we lose the ability to flow.

We cling to the idea of what we want

and fight against the current of life, because we think that securing what we want is what is going to make us happy. But that’s not the truth; our happiness depends upon the wisdom of the choices we make in each moment. Ask yourself, “Am I choosing to be happy, or am I fighting for what I want? Am I attached to an idea or am I willing to flow?”

4. Take responsibility for your

own happiness “If only he or she wasn’t so… then, I could be happy.” Does this sound familiar? We are so dependent on the behaviors of others that whenever they aren’t doing what we want them to, we suffer. If your happiness depends upon others, you are setting yourself up for disappointment.

People continually change and things are never exactly the way we expect them to be. Stop trying to change others so that you can be happy. Instead, focus on praising and appreciating the people around you.

Isha Judd is an internationally renowned spiritual teacher and author; her book and movie, Why Walk When You Can Fly? explain her system for self-love and the expansion of consciousness. Learn more at WhyWalkWhenYouCanFly.com.

natural awakenings

January 2011

healthykids

Fitness is

by catherine s. gregory

we may lead an active lifestyle—but what about our kids? startling statistics show that in the past 20 years, the number of overweight children has increased by more than 50 percent.

a

ccording to the Centers for Disease Control and Prevention’s 1999-2000 National Health and Nutrition Examination Survey, fewer than one in four children get 20 minutes of vigorous activity each day, and almost half of young people ages 12 to 21 do not participate in any vigorous physical activity at all.

The main culprit is a sedentary lifestyle. For most American children, the average amount of energy consumed from food hasn’t changed over the past two decades, but physical activity has taken a nosedive. Experts blame the drop in physical activity on an obsession with the screen: Kids are spending 25 hours or more per week in front of television, video games and computers.

“Kids actually burn fewer calories watching television than they do just sitting still. It’s as though TV puts them into a hypometabolic state,” advises Barbara Brehm, professor of exercise and sports studies at Smith College, in Northampton, Massachusetts. Meanwhile, budget cuts in schools have

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reduced or eliminated many physical education programs.

Physical fitness is well known for building strength and endurance and warding off illness and disease, such as Type 2 diabetes, once an adult affliction, now increasing among youth.

Studies also show that physical wellbeing is linked to increased academic performance. “I think kids need exercise to focus, to prevent depression and feelings of stress,” Brehm observes.

“They need it to stay healthy, both emotionally and physically.”

So, how can parents encourage kids to get active? We can start by limiting their exposure to electronic screens.

The American Academy of Pediatrics recommends a maximum of two hours a day. Focus instead on increasing activity time.

start ‘em Young One of the best activities going is exercising together as a family. Parents’ attitudes and fitness choices play a role in piquing kids’ interest; the younger

the child, the stronger the impression.

“Start from day one,” says Brehm. “If you try to push fitness on a teenager, they may rebel and become sedentary, so the trick is to figure out what activities the teens hate the least or enjoy the most and help to promote that.”

Children’s physical development also determines which activities are appropriate. Brehm notes how creating structured exercise for young children can result in negative attitudes toward fitness. Instead, the emphasis should be on unstructured play. Kids under 5 love to play at the park and engage in games of noncompetitive tag or playful snowball jousts. Basic physical skills, such as throwing, kicking and jumping are good activities at this age.

Most kids won’t show an interest in structured fitness or sports until the sixth or seventh grade, and some never do, Brehm continues. Children ages 5 to 8 can begin a team sport, as long as the focus is on fun, rather than winning.

This age group is more susceptible to injury as they develop physical coordination, so it’s vital to set boundaries.

Once children reach middle school, open doors for them to discover activities of interest and encourage experimentation. Team sports improve physical coordination and endurance. The whole family can play Frisbee, walk, bike and skate together.

Fun First, Progress Follows Scott Cole, fitness expert and star of the best-selling video Abs of Steel, works as a personal trainer for overweight kids. He also travels with his Get Fit America program to schools, teaching T’ai chi and yoga, aiming to build body awareness and self-esteem in kids from kindergarten through sixth grade.

His approach to kids’ fitness is relaxed and intuitive. “My goal is to excite them by tapping into their interests,” he says. “These kids have a chance to reverse the obesity trend. My desire is to teach kids to make healthy choices for themselves, not to view fitness as someone shaking their finger, telling them they should do this.

I’m not a scale watcher,” Cole remarks. “I think that puts pressure on kids. Progress is a given if they’re sticking with it because they like it.”

Weights Debate The American Academy of Pediatrics recommends that weight training not be undertaken until after puberty and when bone growth is complete. However, Brehm notes that she has worked with sixth-graders who enjoyed using weight machines at the gym and did so safely. She does stress the importance of using the proper-sized equipment under supervision and with extreme caution.

“If they hit a growth spurt, their muscles and joints are a little more vulnerable to injuries,” Brehm counsels, “so they may need to cut back on how much they’re doing.”

Cole doesn’t recommend that kids lift weights. Instead, he encourages body

weight resistance exercises like squats, pushups or pullups to build strength.

Fun Ways to Get a Move On Once we get kids excited about fitness, chances are, they’ll keep moving for the rest of their lives. Here is a rundown of 10 fun ways to get kids going, as recommended by the American Council on Exercise.

Soccer – Promotes agility, stamina

and teamwork. Requires protective gear.

Martial Arts – Multiple forms im-

prove strength, coordination and mental discipline. Proper training and equipment to prevent injury are essential.

Bicycling – Experts suggest riding

only on sidewalks and paths until the child is 10 years old, shows good riding skills and is able to follow the rules of the road. Some local laws mandate helmets.

hip-hop, encourages children’s creative expression and the joy of moving their bodies freely. They can also get a good aerobic workout dancing in the privacy of their own room.

Board Sports – Kids love to be on

a board, whether it’s snowboarding in the winter, surfing in the summer or skateboarding year-round. Injury risk, however, is higher for these sports. For both snowboarding and skateboarding, kids need to wear helmets and an adult should always accompany surfers and boogie-boarders.

Jumping Rope – Jumping rope, still a favorite on playgrounds, challenges coordination and stamina.

Skating – Ice-skating, inline-skating

and hockey can be both fun and safe, using appropriate protective gear.

Swimming – The American Acad-

emy of Pediatrics recommends swimming lessons for children ages 4 and up, although classes are available for babies and toddlers, as well.

Basketball – Develops hand-eye

coordination and teamwork. Children younger than 7 can use a smaller foam or rubber ball and a lower basket.

Obstacle Course – These chal-

lenge kids to use a variety of skills. Park playground equipment and jump ropes, balls, inflatables and cones make it happen.

Dancing – Any style, from ballet to

natural awakenings

January 2011

29

naturalpet

POST-HOLIDAY

that live with a nervous, angry or depressed person, may be more prone to separation anxiety. The breed and physical requirements of your dog may contribute to anxiety, as well.

Dogs are social animals. They need to feel part of a pack, with a sense of rank. In the course of domesticating dogs, humans have become pack leaders in the minds of household canines, so the behavior and habits of the primary caregiver largely influences a dog’s behavior.

While it may seem like a good idea to add another animal to the household to keep your companion company, this can actually make matters worse, by confusing its sense of pack hierarchy and creating a state of continuous competition. It may be a better idea to provide substitute leadership in the form of another human. Dog walkers, friends, neighbors or relatives could come by and spend time with the dog when you’re away, acting as a surrogate, temporary pack mate.

You could consider a good doggie daycare provider, but there is no permanent substitute for the human alpha leader, who must be a strong, controlling presence whenever you are together. From the beginning of your relationship, a dog will gain trust and faith in your leadership, avoiding costly dog-sitting bills later on.

Once puppyhood is past, you can keep a dog from becoming bored and tearing the house apart when you’re out by employing the following tips and tricks.

SEPARATION ANXIETY

RESTORING AND MAINTAINING CALM

by Mary Wulff

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orky the dog so dislikes being left alone that he has ripped up car upholstery and jumped through windows in an attempt to rejoin his humans when they leave the house for school, work or errands. Shay, on the other hand, watches calmly out the window when her humans leave each day.

Dog lovers with a pet that trembles, whines or rushes to the door in anticipation of being left alone know that the problem can interfere with work, school or travel days and make life difficult for you and your companion. In severe cases, a vet may even prescribe a sedative or antidepressant drug for an animal, a practice that seldom reaches the root causes of separation anxiety, and may lead to serious, longterm health problems.

Order in the Pack To start, it is important to understand that virtually every domestic dog lives in a confusing world. Improperly socialized or mistreated, abused or abandoned dogs, as well as those 30

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n Leave the television on, tuned to a nature show channel.

Human voices can provide reassurance that humans still exist during your absence. n Leave talk radio on. Soothing music also tames the savage beast, and in many cases it will help a lonely, confused pooch to relax. n A toy filled with peanut butter or dog treats might keep him busy. Upon returning home, give the dog the treats that were in the toy and take the toy away. n Ignore the dog for several minutes before leaving the house and when you return. Do not shower him with hugs and kisses as you are leaving, as this may add to his anxiety. n Begin by leaving for short periods of time, and then increase it over a few weeks. Each time you return, have the dog sit, and praise and reward him with a treat when he is calm.

n When in doubt, work with a recommended animal behaviorist. Also, consider any physical problems that may be causing the anxiety disorder.

Natural Diet and Supplement Aids Some people may feel they need to resort to drugs when they are at their witâ&#x20AC;&#x2122;s end from dealing with a dog that acts out by becoming aggressive around people or outright destructive when no one is home. These are behaviors sometimes seen when an animal is receiving inadequate nutrition or essential brain nutrients.

In the holistic realm, the foundation to treating any animal problem, physical or mental, begins with a good diet. A home-prepared diet is best (how-to books are available), but a high-quality, natural commercial food may also help. Behavior problems can lessen or go away with a simple change in nutrition.

Adequate essential fatty acids, including omega 3, are necessary supplements for dogs, even if they are fed a commercial diet. They help the nervous system function more smoothly and help improve skin and coat condition.

Some animals may need extra help from herbs to get through a particularly stressful time. One miniature schnauzer benefited from ingesting a formula made for dogs that contained valerian, skullcap, oat flower and passionflower before his owners would leave the house. Max became calmer and stopped tearing apart the furniture after just a few weeks of using the herbs.

Other animals become anxious in the vicinity of loud noises, whether or not the caregiver is at home. Many caregivers have found a melatonin supplement helpful in these instances.

Whatever the reason, itâ&#x20AC;&#x2122;s hard to leave a companion behind when you know they suffer in your absence. With a bit of knowledge and care, you can help make the periods of separation much easier.

Mary Wulff is a veterinary herbalist consultant and co-author with Gregory Tilford of Herbs for Pets. She specializes in home-prepared diets, herbs and homeopathy for companion animals from her office in Hamilton, MT. Connect at CedarOrion@yahoo.com.

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5

Find a waterway. A walk around a lake or along a river or canal is a pleasure. Taking in the greenery and watery reflections works to soothe the soul and reduce the effects of stress.

fitbody

10

Ways to Feed a

6

Practice a meditative technique while walking. The natural, stressreducing effect of a rhythmic walk, combined with meditation, can be especially soothing. It may be as simple as breathing in for four steps, then breathing out for four steps, keeping your mind focused on the steps or the breath and allowing other thoughts to pass. Or just count triplets; one, two, three; one, two, three—and you’re waltz walking.

WALKING HABIT keep the health benefits coming by maggie spilner

R

ecently, the American Podiatric Medical Association published a list of alternative activities for people who felt their walks were just too boring. While I agree that some variation in exercise is a plus for both mind and body, walking never needs to be boring or static.

A walk can be like an oasis in a hectic day or a mini-vacation when the world seems overwhelming. It can provide an exhilarating workout or a simple release of tension and a break from too much sitting. With such ongoing easy access to it and so little cost or hassle, a walk is too good of an exercise option to walk away from.

Here are 10 ways to make sure your walks keep you coming back for more.

1

Keep a pair of walking shoes and socks in your car. If you pass a tempting park or an alluring pathway during the day, stop, slip on your shoes and take a short stroll.

2

Find a buddy and join in at least two walks a week. Regularly meeting with an activity-oriented friend

7 is a good way to cement a relationship, both with the person and with walking.

Try a pair of walking poles. You’ll burn extra calories and get a synergistic workout without the muscle strain that can occur from walking with weights.

3

8

4

9

Boost fitness and fat burning with interval training. This simply means warming up, walking steadily and adding in increasingly long bursts of fast walking. This type of training increases endurance and cardiovascular fitness and burns more fat than steady walking alone can.

Access hills at least one day a week. If you’re a flatlander, find some stadium stairs or another architectural feature to include in a walk.

workday walking tips n Keep a pair of walking shoes at work and take 10- to 20-minute brisk walking breaks. n Map out a variety of walking routes to and around your place of employment. n Send documents to a printer that's not near your desk. Walk to a colleague’s office for a discussion, rather than sending email. Get off the bus or train one stop early and walk the rest of the way, or park in a distant lot. n Hold walking meetings with a coworker, so you can walk and talk. n Exercise first, then eat lunch, which encourages sensible eating.

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Head for town or for the mall.

Sometimes, nature just isn’t calling and you may decide you’ll be more entertained window shopping. Walking the errands that you normally do by car can give a different perspective on your neighborhood; having a specific destination makes the walk seem more purposeful.

Tunes and talks are an invigorating option. Download favorite tunes or a podcast or pick up a book on tape or a CD from the local library and listen while you walk. Just make sure you are in a place that’s safe from hazards and where you’re not alone; stay aware of your surroundings.

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Take your dog along. Few dogs say no to exercise. If your pet is a lousy walker, consider obedience training classes. There’s nothing quite like walking with a happily grinning, well-heeled dog.

Maggie Spilner has been writing about health and fitness for 25 years, including 17 as an editor at Prevention Magazine. Her books include Prevention’s Complete Book of Walking for Health and Walk Your Way Through Menopause. See WalkForAllSeasons.com for info on Spilner’s walking vacations.

calendarofevents

Allen Public Library, 300 N Allen Dr, Allen. 214509-4911.

NOTE: All calendar events must be received by January 10 (for the February issue) and adhere to our guidelines. Review guidelines and submit entries online at NA-NTX.com (within advertising section).

FRIDAY, DECEMBER 17 Santa Storytime – 11-11:30am. Stories, songs, and puppets with Santa. Bring camera to take pictures with Santa at the end of the program. Ages 1-5.

Free. North Branch Library, 3020 N Locust, Denton.

940-349-8774.

9th Annual Sing-along: Make a Joyful Noise – 121pm. Traditional and historical carols will be sung with accompaniment on guitar, hammered dulcimer and violin. Courthouse-on-the-Square Museum, Denton. 940-349-2850.

Gingerbread Storytime – 4-4:30pm. Gingerbread crafts and cookies. Ages 2-8. Free. Emily Fowler Library, 502 Oakland St, Denton. 940-349-8776.

Holiday Lights Celebration – Dec 17-21. 6-9pm.

Walk through the outdoor town and see each of the miniature buildings decorated for the holiday season. Free. Frisco Fire Safety Town, 8601 Gary Burns Dr, Frisco.

Holiday Trail of Lights – Dec 17-19. 6:30-9:30pm.

See thousands of twinkling holiday lights along a nature trail and enjoy festive activities. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566.

A Soulful Christmas – 8pm. Enjoy an evening listening to the smooth, romantic sounds of Will Downing and special guest Najee. Dr Pepper Arena, Frisco. DrPepperArena.com.

SATURDAY, DECEMBER 18 Life Time Fitness Reindeer Run – 8:30am. 5K/kids K. Life Time Fitness, 7100 Preston Rd, Plano. 972202-8100. LTFReindeerRun.com.

Couples Massage Class – 10-11am. Bring spouse,

SUNDAY, DECEMBER 19 Home for the Holidays: “Family Traditions” – 4pm & 7:30pm. With the Plano Symphony Orchestra and Plano Civic Chorus. St. Andrew United Methodist Church, 5801 W Plano Pkwy, Plano.

972-473-7262.

The Nutcracker – 5pm. With the Allen Civic Ballet. $10. Lovejoy High School, 2350 Estates Pkwy, Allen. 972-727-5959. AllenCivicBallet.org.

WEDNESDAY, DECEMBER 22 friend or family member and learn strokes to improve health issues and aid in relaxation. Bring towel and lotion or oil, wear swimsuit or tank top with shorts. $30/couple. Oak Point Rec Ctr, 6000 Jupiter Rd, Plano. 972-941-7250. PlanoParks.org.

Victorian Christmas Decorations – 2-3pm.

Bayless-Selby House Museum. 317 W Mulberry, Denton. 940-349-2865.

The Nutcracker – 3pm. With the Collin County Ballet Theatre and live orchestra. Heritage High School Theatre, 14040 Eldorado Pkwy, Frisco.

972-744-4650. CCBallet.com.

“Frisco Home for the Holidays” Symphony Concert – 4pm. The Plano Symphony, guest soloist and Frisco High School String Orchestra will play a variety of Christmas music. $10. Frisco High School Auditorium, 6401 Parkwood, Frisco.

PlanoSymphony.com.

Holiday Train Display and Can Food Drive –79pm. This event is designed as a can food drive to raise can food donations to help local food pantries.

Every family that brings 5 cans or packages of nonperishable foods will receive admittance. Warm Springs Circle Railway, 9208 Warm Springs Cir, Plano. 469-417-9879.

Mariachi Holiday Music – 7pm. Presented by Los Reyes of Dallas and sponsored by Bach to Books.

The Nutcracker – Dec 22-23. 6pm. The Collin County Ballet Theatre with the Plano Symphony Orchestra. Eisemann Center, 2351 Performance Dr, Richardson. 972-744-4650. EisemannCenter.com.

Dallas Jingle Bell Run – 6:30pm. Wear a holidaythemed costume, tie jingle bells to shoelaces, and benefit the Trinity Strand Trail and the Mavericks Foundation with a 5K run or walk. Family and dog friendly. $30/5K timed, $15/5K children timed, $20/1mile, free/children 5 and under. Hilton Anatole, 2201 Stemmons Frwy, Dallas. 214-269-5690.

DallasJingleBellRun.com.

SATURDAY, DECEMBER 25 Plano Pacers Holiday Hustle – 10am. 3K & 8K. Free/members, $5/nonmembers. Bob Woodruff Park, 2510 San Gabriel Dr, Plano. 972-976-7223.

PlanoPacers.org.

MONDAY, DECEMBER 27 “Holiday Toning” Bootcamp Free Day – 5:30am, 7:45am. See if fitness bootcamp is for you, burn Christmas calories, have fun, and get motivated to stay in shape through the holidays. All levels welcome, friendly female environment. Space limited, call to reserve. Gymstar, 2432 Preston Rd, Plano. 469287-8804. Summer@ILoveThisBootcamp.com.

Living Foods™ Extra Virgin

Coconut Oil 100% Organic

s Derived from meat from only the freshest, organically grown coconuts. s Produced using the same methods Philippine farmers have used for centuries. s Great for low carbohydrate diets. s Can be used in place of butter. Enjoy in cooking, frying, baking or in smoothies. s 100% vegetarian, non-GMO, not hydrogenated, refined, bleached or deodorized. s Available in 16 oz. and 32 oz. jars.

Try samples at North Texas Area Market Street Stores in January 2011 natural awakenings

January 2011

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FRIDAY, DECEMBER 31 Big D NYE – Ring in the New Year Dallas-style with a Fireworks Spectacular, music, band competition, and more. American Airlines Ctr, 3030 Olive St, Dallas. 214-748-9631.

Dr. Larry Connor, “What You Learned or Should Have Learned About Beekeeping.” Beginner to experienced keepers welcome, ages 8-80. Free.

North Texas Beekeepers Assoc meets this month at Heard Museum of Natural History, 1 Nature Place, McKinney. 972-843-8084. CCHBA.org.

New Year’s Day Half-Marathon – 8:30am. Sold out, but come watch. Watters Creek at Montgomery Farm, 970 Garden Park Dr, Allen. NYDHalf.com.

Healthcare Choices Dinner Workshop – 6:30pm.

Learn about getting and staying well, healthcare choices, natural healing, chiropractic. Free. Molski Chiropractic, 2709 Virginia Pkwy, McKinney. RSVP 2-3 days prior: 972-542-3300.

THURSDAY, JANUARY 6

TUESDAY, JANUARY 11

SATURDAY, JANUARY 1

Peyote Bead Stitching – 9:30-11:30am. For adults.

Learn the off-loom bead stitch known as Peyote or Gourd Stitch. Supplies provided. Class size limited, register beginning Jan 1. Free. Emily Fowler Library, 502 Oakland St, Denton. 940-349-8753.

Teen Movie/Book Club – 6:30pm. Free movie, followed by discussion comparing it to the book. The Colony Public Library, Multi-Purpose Rm, 6800 Main St, The Colony. 972-625-1900.

FRIDAY, JANUARY 7 Carter Blood Care Blood Drive – 7-11am. Sign up to save lives. All donors will be entered into a drawing for 2 tickets to the 2011 Super Bowl with hotel accommodations and tickets to 10 different surrounding events. Plano Chamber of Commerce, 1200 E 15th St, Plano. GinaR@PlanoChamber.org.

SATURDAY, JANUARY 8 Teen Gaming Tournament – Pokemon Tournament. $1 entry fee; proceeds to benefit TCPL’s teen programs and activities. Hosted by TCPL’s Teen Anime Club; sponsored by FOTCPL. The Colony Public Library, 6800 Main St, The Colony.

972-625-1900.

Healthy Cooking Class – 10am-1pm. Demystifying cooking and eating healthy on a budget. $35/person, includes lunch. Reservation required; space limited.

Laura Kopec Nutritional Services, 3117 Ipswich Dr, Plano. 972-468-9114. LauraKopec.com.

ESL Class – Jan 8 & 15. 10:30am-12:30pm. Free.

Registration suggested. The Colony Public Library, 6800 Main St, The Colony. 972-625-1900 x 3.

Science Fair FAQs – 3pm. Learn what it takes to make a winning science fair project. A retired science professor and former science fair judge will be on hand to answer questions for parents and kids. Age 5 & up. Free. Emily Fowler Library, 502 Oakland St, Denton. 940-349-8776.

Parents Night Out – 6:30-10:30pm. Enjoy games, open gym, inflatables and pizza while Mom and Dad get a night out. Ages 5-17. $5 off if pre-register.

Achievers Gymnastics, 3014 S I-35 East, Denton.

940-484-4900.

MONDAY, JANUARY 10 Travel Informational Session: Ireland – 10-11am.

An informational presentation about the Chamber sponsored trip to Ireland. Flower Mound Chamber of Commerce, 700 Parker Sq, Ste 100, Flower Mound.

Limited seating, RSVP to Kelly: 972-539-0500.

Beekeeping Meeting – 6:30-8:45pm. Speaker:

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Writer’s Circle – 7pm. Free. Local writers meet to discuss their current projects, seek suggestions from fellow writers to improve their writing skills, and share insights into getting their works published.

The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972-625-1900.

WEDNESDAY, JANUARY 12 Mayor’s 12 at 12 – 12-1pm. Flower Mound Chamber of Commerce, 700 Parker Sq, Ste 100, Flower Mound. 972-539-0500.

Financial Peace University – 6:15pm. Classes meet for two hours each week for 13 weeks. First class is free, but must pre-register. Family membership to continue the course is usually about $100 including course materials. First Baptist Church, 4800 S Colony Blvd, The Colony. FBCTheColony.org.

Home Seller’s Seminar – 7pm. Free seminar for those interested in selling their home. The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972-625-1900.

THURSDAY, JANUARY 13 Take Flight Adventures – 3:30pm. Learn more about the history of flight and make super awesome paper airplanes. Free. South Branch Library, 3228 Teasley Ln, Denton. 940-349-8761.

FOTCPL Meeting – 7pm. Meet the officers of the Friends of the Colony Public Library and learn about FOTCPL’s efforts in support of the Library’s programs and services. The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972625-1900.

FRIDAY, JANUARY 14 TAAF Winter Games – Jan 14-16. The 2011 TX Amateur Athletic Federation Winter Games with 11 different sporting events. All age ranges will compete to win and medal. Frisco. Event sites, times and ticket info: 877-463-7472 or TAAF.com.

the finish line which can be brought inside the warm facilities and filled with various kinds of hot beverages. Addison Conference Centre, 15650 Addison Rd, Addison. RunOnTexas.com.

ESL Class – 10:30am-12:30pm. Free. Registration suggested. The Colony Public Library, 6800 Main St, The Colony. 972-625-1900 x 3.

Science Fair FAQs – 3pm. Learn what it takes to make a winning science fair project. A retired science professor and former science fair judge will be on hand to answer questions for parents and kids. Age 5 & up. Free. South Branch Library, 3228 Teasley Ln, Denton. 940-349-8761.

THURSDAY, JANUARY 20 Tooth Fairy Book Adventures – 4pm. Celebrate National Tooth Fairy Day with stories and crafts that feature one of childhood’s favorite magical visitors. Free. Emily Fowler Library, 502 Oakland St, Denton. 940-349-8776.

Teen Writers’ Group – 6:30pm. Join other teen writers in discussing their current projects and seek suggestions to improve writing. Free. The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972-625-1900.

FRIDAY, JANUARY 21 Daddy’s Little Sweetheart Dance – 7pm. Girls ages 4-12 years with father or grandfather. Music, dancing and refreshments. $15. Plano Centre, 2000 E Spring Creek Pkwy, Plano. 972-941-7250.

SATURDAY, JANUARY 22 Seasonal Night Hike – 6:30pm. Animals and plants use the nighttime to their advantage, take a sneak a peek into their world. $12/nonmembers, $10/ members. Pre-registration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566 x 237. SMann@ HeardMuseum.org. HeardMuseum.org.

TUESDAY, JANUARY 25 Healthcare Choices Dinner Workshop – 6:30pm.

Learn about getting and staying well, healthcare choices, natural healing, chiropractic. Free. Molski Chiropractic, 2709 Virginia Pkwy, McKinney. RSVP 2-3 days prior: 972-542-3300.

WEDNESDAY, JANUARY 26 Financial Peace University – 6:30pm. Classes meet for two hours each week for 13 weeks. First class is free, but must pre-register. Family membership to continue the course is usually about $100 including course materials. Bent Tree Bible Fellowship, 4141 International Pkwy, Carrollton. BTBF.org.

Kids Rock – 7-10:30pm. Grades 1-5. Features a DJ, basketball and soccer tournaments, a bounce house, and special inflatable, Wii and Rock Band, dance contests, ping pong, and foosball. $9; glow products and concessions available for purchase.

Denton Civic Center, 321 E McKinney St, Denton.

940-349-7275.

Mystery Book Club: Whodunit? – 7pm. Discuss Beach Road by James Patterson. Free. The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972-625-1900.

SATURDAY, JANUARY 15

THURSDAY, JANUARY 27

Hot Chocolate 5K/10K – 8am, Fun Run; 8:30am, 5k/10k. The warmest, coziest, most wonderful winter race. Finishers receive a custom race mug at

Superhero Book Adventures – 3:30pm. Free.

Calling all superheroes. Read a story and make fun superhero-inspired crafts. South Branch Library,

3228 Teasley Ln, Denton. 940-349-8761.

PLAN AHEAD FRIDAY, FEBRUARY 1 2nd Annual Collin County Home and Garden Show – Feb 18-20. Will feature several thousand square feet of exhibits highlighting the latest in home and garden products including: spectacular gardens, landscapes and plant sales and more. Tixs sold only at door. $9.50/adult, free/16 and under, $7.50/65+. Allen Event Center, 200 E Stacy Rd, Allen. 972-678-4646.

mark your calendar SATURDAY, FEBRUARY 1 WOGA Classic – February 19-20. As one of the largest and longest running International competitions in the U.S., the WOGA Classic brings together a magnifi cent fi eld of competitors and is an outstanding opportunity to compete with future Olympic stars. Dr Pepper Arena and Frisco Conference Center, Frisco. For more info: 972-985-9292 or WOGA.net.

MONDAY, FEBRUARY 1 WOGA Gymnastics School’s Out/Gym’s In – 12:30-3pm. School is closed, so drop off the kids, ages 5-13 for Open Gym, fun, fi tness and games.

WOGA Plano. 972-985-9292.

ongoingcalendar note: All calendar events must be received by January 10 (for the February issue) and adhere to our guidelines. Review guidelines and submit entries online at NA-NTX.com (within advertising section).

ONGOING Adventure Guides and Princesses – A father-child program for grades k-3 designed to help foster a lifetime of understanding, relationship strengthening and companionship between father and child. $27/YMCA Family Members, $67/Community Members. Frisco Family YMCA, 3415 Main St, Frisco. Mark Hull: 972-335-3222 or MHull@ YMCADallas.org.

Christmas in the Square – Thru Jan 2. 5:3010pm. More than 150,000 lights, model trains and a real snow slide. Shops, restaurants, carriage rides and caroling. Free. More info: 469-633-1721 or FriscoSquare.com.

Dinosaurs Live Exhibit – Thru Jan. Encounter 46-foot T-Rex and eight new life-size animatronic dinosaurs along nature trails. $9/adults, $6/children 3-12 and seniors, free/members and children ages 2 and under. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney.

972-562-5566. HeardMuseum.org.

Discovery Classes – Mon-Sat. Times vary by age, 4mo-3yrs. Teaches motor skills, develops coordination and body control, and builds self-confi dence and body strength. This is a Parent/Tot program that allows parents to help their child discover

movements with music, games, and gymnastics.

Achievers Gymnastics, 3014 S I-35 E, Denton.

940-484-4900.

Interactive Metronome Training Demo – Jan 1-31. Mon-Fri, by appointment. Sample drug-free training that strengthens and conditions the body’s neuron-network to improve performance at work, in school, or sport. Free. Willow Bend Academy, 2220 Coit Rd, Plano. 972-599-7882. Willow BendAcademy.com.

LiveStrong at the YMCA – Sessions begin in Dec & Jan. A free cancer survivorship collaborative that focuses on the specifi c wants, needs and interests of adult cancer patients and survivors. Participants meet twice weekly for 75 mins in a small group setting for 12 wks. Sessions led by nationally certifi ed YMCA personal trainers. Free Y members and nonmembers. Frisco Family YMCA, 3415 Main St, Frisco. Nikki Erny: 214-297-9622 or NErny@ YMCADallas.org.

Math Midway – Thru Jan 16. Experience hands-on carnival booths dedicated to the wonders of math.

Sci-Tech Discovery Center, 8004 N Dallas Tollway, Frisco. 972-546-3050. MindStretchingFun.org.

Ronald McDonald House Trains – Thru Jan 2.

10am-9pm. Elaborate toy train exhibit. All proceeds benefi t the Ronald McDonald House of Dallas. $6/

natural awakenings More for Your Money

Customers want more than an ad. They want an explanation.

Natural Awakenings teaches our readers about you with news briefs, articles, calendar listings, and classifieds.

Don’t just place an ad. Become part of the magazine.

Smart Advertising in a Tough Economy Call to discuss a six-month or twelve-month marketing plan.

We Work For You! 469-633-9549

100% Targeted Audience

Mintel International, an industry leader in providing market intelligence, recently called the green marketplace one of the fastest growing, most dynamic sectors of the US economy. 100% of our readers are interested in healthy living, a healthy environment, and personal growth.

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The Natural Awakenings family of magazines has been a respected source for cutting-edge healthy living information across the country for 17 years. Reaching more than three million readers each month with 80+ individual magazines in 80+ cities across the nation and Puerto Rico. natural awakenings

January 2011

adults, $3/children, seniors. NorthPark Center, Level Two near Barneys New York, 8687 N Central Expy, Dallas. 214-631-7354. RMHDallas.org.

outside. Ages: up to 5yrs. $9/visit or $44/8 visit punch card. Achievers Gymnastics, 3014 S I-35 E, Denton. 940-484-4900.

Spring Youth Sports Registration – Registration begins in Jan. Teach values and character building that can become the very foundation of a person’s life. Offer a program that fits every child’s needs and abilities. Competitive and Recreational league prices vary, check website in for accurate prices.

Frisco Family YMCA, 3415 Main St, Frisco. Trey Gilmore: 214-297-9622 or TGilmore@YMCA Dallas.org. FriscoYMCA.org.

Massage for Mom – 10am-4pm. $10 off any regularly priced Hot Stone, Swedish or Pregnancy massage for Natural Awakenings readers. Reservations required; space limited. Massage Space, 7000 Independence Pkwy at Legacy, Plano. 972-612-5363.

SUNDAY Alzheimer’s Caregiver Support Group – 2-3pm.

Third Sun each month. Get info on local resources, education and support. Open to anyone whose loved one may be affected by dementia or Alzheimer’s disease. Autumn Leaves of McKinney, 175 Plateau Dr, McKinney. 972-542-0606. ZSmith@AutumnLeavesLiving.com.

MONDAY Coffee with the Mayor – 8-9am. Second Mon each month. Residents are invited to join Mayor Maher Maso for coffee and casual conversation.

Stadium Club inside Pizza Hut Park, 9200 World Cup Way, Frisco.

Indoor Park – 10-11am. Mon & Fri. This is the perfect place to bring little ones when it’s cold

TUESDAY Healthy Eating Tours – 10am & 4pm. Learn how to make healthier choices, using our ANDI scoring system. Learn how to read labels; build menus around plant-based foods low in fat to ensure highly nutrient dense meals. Whole Foods Market, 2201 Preston Rd, Plano. 972-612-6729.

Toddler Time – 10-10:20am. This is a good introduction to the library by using stories, puppets, poems and songs. Free for two-year-olds. Registration required; classes limited to 16 children. The Colony Public Library, 6800 Main St, The Colony.

972-625-1900.

Twilight Toddler Time – 6:30pm. Second Tues each month. Stories, songs, and activities for toddlers and their caregivers. Free. Emily Fowler Library, 502 Oakland St, Denton. 940-349-8776.

DFW Greenweavers – 7pm. Second Tues each month. Networking for professionals and companies who are green-minded, eco-friendly or wishing to become more so. $1. Call for location details: 214378-8686.

WEDNESDAY

classified Fee for classifieds is $1.00 per word per month. To place listing, email content to don@nasouthjersey.com. Deadline is the 10th of the month.

BUSINESS OPPORTUNITY CURRENTLY PUBLISHING NATURAL AWAKENINGS MAGAZINES – For sale in Austin, TX; Lexington, KY; Manhattan, NY; Pensacola, FL; Southwest VA and Ventura/Santa Barbara, CA. Call for details: 239-530-1377.

FOR SALE 8’ F-250 BEDCOVER – Black w/side-windows.

Cover came off a 2006 Ford F-250 with an 8’ bed. $475. Contact Steve: 972-299-5433.

LIFECYCLE 5500R RECUMBENT EXERCISE BIKE – With an electronic display monitor. $100.

Contact Preston: 724-312-7967.

Dallas Greendrinks – Second Wed each month.

Meet for happy hour with other eco-conscious people. No cover, buy own drinks. Location TBD. DallasGreendrinks@yahoo.com. Greendrinks. org/TX/Dallas.

Toddler Time – 10am & 11am. Wed & Thurs.

Includes 25 minutes of books, songs and activities for ages 18 mos-3 yrs. Pre-registration not required.

A parent or caregiver must accompany each child.

Flower Mound Public Library, 3030 Broadmoor Ln, Flower Mound. 972-874-6200.

Adult/Child/Infant CPR – 6-7pm & 7:15-8:15pm.

Wed & Thurs. For a limited time only. An authorized CPR class offered for anyone interested in attending. $30/class or $45/both classes. Achievers Gymnastics, 3014 S I-35 E, Denton. 940-484-4900.

Teen Anime Club – 6:30pm. Third Wed each month.

The Colony Public Library, Conference Rm, 6800 Main St, The Colony. 972-625-1900.

Homebuyers Seminar – 7pm. First Wed each month. If one is considering buying a home, make sure to get up-to-date information on buyer’s market benefits and strategies. Free. The Colony Public Library, Conference Rm, 6800 Main St, The Colony.

972-625-1900.

HELP WANTED AD SALES REPRESENTATIVE – Natural Awakenings of North Texas is looking for an experienced advertising sales representative for the Denton and Plano areas. Open territories with unlimited potential for income and flexible schedules. Must have an interest in issues regarding green and healthy lifestyles. Please send resume to Publisher@ NA-NTX.com.

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North Texas

NA-NTX.com

THURSDAY Storytime – 10-10:30am. Thurs & Fri. Pre-school children with a parent in attendance. The Colony Public Library, Story Corner, 6800 Main St, The Colony. 972-625-1900.

Toddler Time – 10am & 11am. See Wed listing.

Flower Mound Public Library, 3030 Broadmoor

Ln, Flower Mound. 972-874-6200.

Lunch Hour Yoga – 11:30am-12:20pm. Class utilizes the Franklin Method and Smart Spine along with various types of yoga for relaxation and rejuvenation. $15. Pilates for Life, 103 W Belmont Dr, Allen. 214-704-3070.

Adult/Child/Infant CPR – 6-7pm & 7:15-8:15pm.

See Wed listing. Achievers Gymnastics, 3014 S I-35 E, Denton. 940-484-4900.

The Colony History Project Committee – 7pm.

Third Thurs each month. Help cultivate and preserve The Colony’s rich history. The Colony Public Library, 6800 Main St, The Colony. 972-625-1900.

Men’s-Only Pilates – 8pm. Class utilizes all the Pilates equipment. $15. Pilates for Life, 103 W Belmont Dr, Allen. 214-704-3070.

FRIDAY Indoor Park – 10-11am. See Mon listing. Achievers Gymnastics, 3014 S I-35 E, Denton. 940-4844900.

Storytime – 10-10:30am. See Thurs listing. The Colony Public Library, Story Corner, 6800 Main St, The Colony. 972-625-1900.

First Friday Movie – 3:30pm. First Fri each month.

Featuring a new movie each month. South Branch Library, 3228 Teasley Ln, Denton. 940-349-8761.

Open Gym – 7-8:30pm. Enjoy playing in the gym or practicing one’s skills. Ages 7-17. $11/nonmembers, $9/members. Achievers Gymnastics, 3014 S I-35 E, Denton. 940-484-4900.

SATURDAY Second Saturday Bird Walks – Thru May. Second Sat each month. Guided bird walks. Free with admission. Pre-registration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Small Fry Sports Classes – A skills and developmental sports class for boys and girls ages 3 and 4.

Each month offers a different sport which allows children to develop new skills and gain exposure to all sports offered at the Y. Parents participate alongside their child during this fun and active class. $20/YMCA Family Members, $40/everyone else. Frisco Family YMCA, 3415 Main St, Frisco. Trey Gilmore: 214-297-9622 or TGilmore@ YMCADallas.org. FriscoYMCA.org.

Life Drawing Workshop – Jan 22-Feb 19. 9:30am12:30pm. With Colleen Bozarth. Any skill level welcome, not designed to provide instruction. Be prepared to do lots of drawing. Live model and critiques included. BYO easel and materials. 5 sessions: $100/VAGF members, $125/nonmembers. Discovery Center, 8004 N Dallas Tollway, Frisco. Register: 972-746-1020 or DigitalCanvas@ hotmail.com.

Second Saturday Storytime – 10-10:30am. Second Sat each month. Stories, songs, puppets and more.

Age 1-5 and their caregivers. Free. North Branch Library, 3020 N Locust, Denton. 940-349-8774.

Heard Nature Photographers Club – 1:30pm.

Second Sat each month. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. More info: 972-462-7314 or HeardNature Photographers.com.

communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, email publisher@NA-NTX.com to request our media kit. ( Leaf symbol indicates green business.) comPrehensive healthcare

healthY dining

healthworks

the salad stoP

Whole body & lifestyle healthcare rejuvenating your body from the inside out. Comprehensive healthcare—naturally. See ad, page 11.

Fresh and nutritious, locally grown food.

2317 Coit Road, Ste B Plano 75075 972-612-1800

green cleaning ecomaids

18352 Dallas Pkwy Dallas 75287 214-382-2644 High quality green cleaning service for homes and businesses.

green garment care eXecutive cleaners 1720 Eldorado Pkwy McKinney 76059 972-548-2900

Non-toxic, environmentally friendly Dry Cleaning service.

herbs & chinese medicine great wall oriental medical center 1312 Village Creek Dr Plano 75093 972-732-7804

Traditional Chinese medicine and Acupuncture.

internal medicine centennial medical associates 4401 Coit Rd, Ste 409 Frisco 75035 972-377-8695

Highest ethical and clinical standards of care while providing exceptional attention to every patient.

5110 Eldorado Pkwy

Eco-friendly garment care cleaners. Convenient 24- hour drop-off and pick-up system. Odorless process leaves clothes brighter and retaining their correct size and shape without “dry cleaning” smell. See ad, page 9.

hair salon & Products legacY salons & daY sPa 420 E Round Grove Rd Lewisville 75067 214-488-4888 and 4140 Legacy Dr Plano 75024 972-208-7655

FINDING

BALANCE

3685 Preston Rd Frisco 75034 972-377-7867

oXXo care cleaners Frisco 75034 214-705-7739 OxxoUSA.com

uary r b e F n i Coming

kid Fit – kid Fun sPorts training kurt thomas gYmnastics

Natural Awakenings Shows You How to Find Balance in Daily Life…

At home, work and play … any time.

10825 John W Elliott Frisco 75034 214-872-4646

Gymnastics training for preschool to competitive levels.

winkids sPorts & learning center 3000 Waketon Rd Flower Mound 75028 972-355-9988

Gymnastics, marital arts, swimming, dance, cheerleading and more. See ad, page 31.

For more information about advertising and how you can participate, call

4 - - 4

Hair, nails, skin care and massage.

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January 2011

markets

outdoor gear & education

india gate gourmet Foods

total wind & solar

rei

4020 Hedgecoxe Rd Plano 75024 972-943-1177

2424 Preston Rd Plano 75093 972-985-2241

Indian grocery store.

Quality outdoor gear and clothing with a 100 percent satisfaction guarantee. See ad, page 32.

sierra market 7777 Warren Pkwy Frisco 75034 972-377-4977

PlaYcare

Convenience market. Organic beer and wine available.

sPice baZaar 4681 Ohio Dr Frisco 75035 214-618-3175

Indian grocery store.

690 Parker Square Flower Mound 75028 972-899-2060 and 1401 Shoal Creek, Suite 140 Highland Village 75077 972-899-2060

restaurants

classic nails & sPa

Offices and service throughout D/FW 866-631-5934 Total Wind & Solar offers c o n s u l t a t i o n , d e s i g n , installation and service of alternative energy and weatherization systems based on your actual needs.

Serving the North Texas-D/FW area. See ad, page 5.

adventure kids PlaYcare

Drop-in child care and entertainment center.

massage

solar & alternative energY

sPiritual develoPment st. PhiliP’s ePiscoPal

6400 Stonebrook Pkwy Frisco 75034 214-387-4700, StPhilipsFrisco.org Sunday services, community programs, job ministry, preschool, and St. Philip’s Academy “K” class.

shandiZ mediterranean grill & market

6910 Windhaven Pkwy The Colony 75056 214-483-6006

Nails, waxing, facials and massage.

4013 West Parker Rd Plano 75093 972-943-8885

massage sPace

Halal meats, fresh produce, groceries and fl at bread baked on site.

7000 Independence Pkwy, Ste 180 Plano 75025 972-612-5363, Massage-Space.com Seven different types of massage therapy for rejuvenation and energy. See ad, page 25.

on-line businesses/services PaPerhound paperhound.com

Orginial antique maps and biblical prints from 1595 to 1850. Highresolution digital reproductions are available to those that prefer the art over the investment. See ad, page 7.

smoothies smoothie king oF denton 1601 Brinker Rd Denton 76208 940-484-5464

Great tasting smoothies using the highest quality nutritional ingredients for a healthy snack alternative.

tailoring & alteration services autumn stitch 279 W Main St Frisco 75034 972-712-1727

Tailoring, custom clothing, monogramming, draperies and shoe repair.

toYs & giFts the cute little shoP 3245 W Main St Frisco 75034 214-705-0907

Ugly Dolls, Buckyballs, Hexbugs, Perplexus and more. Uncommon toys and gifts. See ad, page 15.

Yogurt orange Peel

Can you hear the buzz?

It’s your community calling!

You, too, can be a part of North Texas’ newest healthy living community magazine.

For more information, call 469-633-9549.

North Texas

NA-NTX.com

310 E Round Grove Rd Lewisville 75067 469-831-7608 Fourteen flavors of yogurt and more than 60 toppings.

Join Our Family of Publishers...

Be your own boss and make a difference in your community

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Through the sharing of these products, services and information, my life has been enriched beyond words.”

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Our Family Tree Is Growing Strong As a Natural Awakenings publisher, your magazine will help thousands of readers to make positive changes in their lives, while promoting local practitioners and providers who support natural, Earth-friendly lifestyles.

You will be creating a healthier community while building your own financial security in the franchise market of your choice. You’ll work for yourself but not by yourself. We offer a complete training and support system designed to help you successfully publish your own magazine.

Become a new Natural Awakenings franchise publisher in the market of your choice, or purchase one of the existing magazines currently for sale: Austin, TX; Lexington, KY; Manhattan, NY; Pensacola, FL; Southwest VA; and Ventura/ Santa Barbara, CA.

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natural awakenings

January 2011