Natural Nutmeg December 2016 by Natural Nutmeg Magazine/Essential Naples Magazine

December 2016

Natural Nutmeg Connecticut's Resource For Essential Living

Can’t Lose Weight? The Catch 22 of Stress and Sleep Frank Aieta, ND Loss, Pain, and Gain Bernie Siegel, MD 5 Ways to Neutralize Your Stress Lisa Zaccheo, MA, BCH, BC Farewell to Stress, Fear and Anxiety Diane Bahr-Groth, CH, TFT Is Anxiety the Cause of Your Insomnia? Jessica Pizano, MS, CNS The Link Between Impaired Sleep and Metabolic Syndrome Tonya Pasternak, ND

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Juliette is a Certified Life Coach, motivational speaker, published author and the creator of the LifesPath™ system to finding health, happiness, and love. She has guided her clients to breakthrough their blocks, dispel limiting beliefs, and find their core to live lives they love absolutely. Juliette believes that you don't need to wait until you (retire, get kids into college, get the kids out of college, receive your bonus, find the time to...) to start living a life you love. Take the jump TODAY!

Natural Nutmeg - December 2016

A Nutrition Center Vitamins • Herbs • Sports Nutrition • Natural Body Care • Allergen-Free Food

Since 1956 An Essential Living Publication

Natural Nutmeg Magazine Erika Dworkin Michael Dworkin, PD, CCN Certified Lifestyle Educator CT Certified Clinical Nutritionist Manager – Nutrition Consultant Founder - Registered Pharmacist

Like our Facebook page to connect with other Natural Nutmeg readers, and find exclusive content on healthy living, fitness, farm-to-table, ecofriendly products, mindfulness and natural medicine. For more healthy tips and info visit facebook.com/naturalnutmegmagazine

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In This Issue 9

Paleo Chocolate Bread Ayelet Connell, PhD, PT, IMT,C

A Butter Like No Other

Boosting the Immune System with Natural Remedies (Part 2)

Julie Wern

Michael Dworkin, PD, CCN, & J. Erika Dworkin

The Link Between Impaired Sleep and Metabolic Syndrome

24 28

Can’t Lose Weight? The Catch 22 of Stress and Sleep Frank Aieta, ND and Diane Hayden, PhD

Farewell to Stress, Fear and Anxiety

Find more articles and search our web archive at naturalnutmeg.com

24 Natural Nutmeg - December 2016

Is Anxiety the Cause of Your Insomnia? Jessica Pizano, MS, CNS

Diane Bahr-Groth, CH, TFT

Stress Adaptation: Understanding Our Body’s Response to Stress

7 QUESTION 8 THE BUZZ 32 HAPPENINGS

Stacey Munro, ND

Tonya Pasternak, ND

5 Ways to Neutralize Your Stress Lisa Zaccheo, MA, BCH, BC

In Every Issue

34 RESOURCES 36 BERNIE

2017 Editorial Calendar January / February

1. Cutting Edge Techniques for Weight Loss 2. Spice Up Your Exercise Routine with Yoga, Barre, Crossfit 3. Infertility Special Focus: Valentine’s Day Gift Ideas

March

1. Detoxification 2. Choosing the Right Supplements 3. Ecofriendly Products for Home and Personal Care Special Focus: Hotel & Spa Getaways in New England

Natural Nutmeg naturalnutmeg.com

Magazine

Celebrate 10 Years of Natural Nutmeg in 2017! READERS! - WE NEED YOU -

April

1. Food Sensitivities 2. Natural Allergy Relief 3. Organic Gardening Special Focus: Pet Health Special Focus: Farm to Table Dining

May / June

1. Hormone Replacement for Women and Men 2. Lyme Disease Natural Treatment Special Focus: CT Farms and Farmer’s Markets

July / August

1. Metabolic Exercise 2. Outdoor Adventure Special Focus: Farm to Table Dining

September

1. Natural Therapies for Kids 2. Finding Your Passion with Life Coaching Special Focus: CT Spas and Natural Beauty Choices

October

1. Natural Treatments for Cancer 2. Epigenetics and Genetic Testing 3. Breaking Bad Habits Special Focus: Pet Health Special Focus: Farm to Table Dining

November / December

1. Stress Reduction and Sleep 2. Healthy Holiday Meal Planning Special Focus: Natural Gift Giving Guide

Each month, we will showcase the “10 Best Of” with the most nominations in a particular category

Nominate your favorite business/practitioner in each category by 12/2/16

Natural utmeg N Natural

Nutmeg’s 10 BESTof 00 best Readers’ Choice Readers’ AWARDS ofChoice Magazine

Please provide your nominations for all categories using the link below: http://tinyurl.com/NNBestOf

JAN/FEB: MAR: APR: MAY/JUN: JUL/AUG: SEPT: OCT: NOV/DEC:

FITNESS · SPAS HEALTH FOOD STORES NATURAL PET STORES · HOLISTIC VETERINARY NATURAL PRODUCTS · FARMS & FARMER’S MARKETS FARM TO TABLE REST. · WINERIES & BREWERIES NATUROPATHS HOLISTIC PRACTITIONERS YOGA & PILATES · ENERGY HEALERS

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PUBLISHER'SLETTER

an you believe we are almost at the end of 2016? And now as we enter another holiday season, I hope you all can take some time to review, reflect and celebrate all that you accomplished in the past year. Ask yourself: what were your successes, your challenges, your surprises and most of all what do you have to be thankful for? Did any of your goals and dreams change throughout the year? Were you unable to achieve some and if so, do you want to keep them on the list? Did you create some new goals and dreams this year? Spend some time thinking about these questions and checking in with your feelings and emotions surrounding the answers. You made it through another year and now is the time to celebrate and reward yourself for all of your hard work. Too often we focus on everything that went wrong during the year. The money we didn’t make, the weight we didn’t lose, the relationship we didn’t find. But in order to truly master the art of manifestation and send a message out to the Universe to bring us what we want, we must first be thankful for what we have. Try and focus on what you did achieve and receive this year and most importantly, reward yourself for it! Rewards are positive reinforcements that make you feel good about your achievements, the price you paid for that achievement, and they reinforce the behavior and attitudes that led to those achievements. Don’t let your achievements during the past year and the feelings of victory evaporate without some kind of reward and recognition. This is an essential part of the combination for success. Rewards can be extravagant or they can be simple. Treat yourself to a day at the spa or block a half day out of your schedule to get outdoors and enjoy our beautiful nature areas. Take a weekend getaway with your spouse or a friend or plan a staycation and enjoy all that this state has to offer (great hiking, adventure parks, wine trails and farm-to-table restaurants). Go on a shopping spree and revamp your wardrobe or just clean out your closets, donate what you’re not wearing and create the space for a new wardrobe. Here are Natural Nutmeg, we’re excited to be celebrating 10 years of publishing in 2017! We’re kicking that off next month with our first annual 10 BEST OF awards – where we need you to nominate your favorite practitioner or business in each of these healthy lifestyle categories: fitness, spa, health food store, natural pet store, holistic vet, natural product farm and farmer’s markets, farm to table restaurant, winery, brewery, naturopath, holistic practitioner, yoga, Pilates and energy healer. We’ll be showcasing the winners each month. Stay tuned for more great events and things planned to celebrate our 10 year anniversary. We want to wish everyone a healthy and happy holiday season and we look forward to helping you achieve all of your goals and dreams in 2017! In Health and Happiness,

A big Thank You to our wonderful writers and advertisers who make this free resource possible! Please support our advertisers and tell them you saw them in

ur mission is to provide valuable insight, information and resources that will allow our readers to maintain a healthy, active, sustainable lifestyle. Natural Nutmeg contains timely information on natural health, complementary and alternative medicine, nutrition, fitness, personal growth, green living, and the products and services that support a healthy lifestyle. PUBLISHER Dr. Diane Hayden Publisher@naturalnutmeg.com

EDITOR-IN-CHIEF Deb Percival Deb@naturalnutmeg.com ADVERTISING advertising@naturalnutmeg.com DIR. INFORMATION TECHNOLOGY Christopher Urso Curso@naturalnutmeg.com FAIRFIELD COUNTY MARKETING DIRECTOR Alicia Blair Alicia@naturalnutmeg.com HARTFORD COUNTY MARKETING DIRECTOR David Iacino David@naturalnutmeg.com CREATIVE DIRECTOR Ashley Frament layout@naturalnutmeg.com SOCIAL MEDIA Erica Morawski & Alexa Morawski ADVISORY BOARD Ann Aresco, N.D. Deanna M. Cherrone, MD Erika Dworkin, Dip. C.N. (Pend.) Debra Gibson, ND Lauren Young, ND Kenneth Hoffman, LAc, CCH Vicki Kobliner, MS, RD, CD-N DISTRIBUTION Greater Hartford and surrounding counties, please contact Natural Nutmeg. FFC - Tom Cossuto, Man In Motion, LLC

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In keeping with our concern for the environment, Natural Nutmeg is proudly printed on recycled paper with soy based inks. Natural Nutmeg is a free publication supported solely by our advertisers and distributed throughout Connecticut. Please call for a location near you. (860) 508-0894 or email to publisher@naturalnutmeg.com. © 2007-16 by Natural Nutmeg, LLC. All rights reserved. Parts of this publication may be reproduced and reprinted, we require that permission be obtained in writing. We do not necessarily endorse the views expressed in the ar ticles and adver tisements, nor are we responsible for the products and ser vices adver tised. We welcome your feedback.

Natural Nutmeg - December 2016

What is your

most exciting accomplishment

of 2016?

Chris Urso

Erica Morawski Enrolling in education school was the most rewarding thing I did in 2016! After completing my first class this past fall semester, I am excited to see where the next two years take me. I have a lot of learning to do, and I am looking forward to meeting teachers and students that will shape and transform my education. I am eager for all the experiences that lie ahead of me!

Alexa Morawski I 100 percent agree with my sister. The most exciting thing I accomplished in 2016 has been deciding to enroll in graduate school and pursue my teacher licensure. I’m looking forward to gaining more insight into what it takes to be a great teacher as I complete my coursework and continue to observe teachers who inspire!

Diane Hayden There are so many things I have to be thankful for that I accomplished in 2016 - launching a new website, traveling to Italy and Spain, publishing our 3rd book collaboration on spirituality, writing the “The Weight Loss Puzzle, Finally Solved” ebook with Dr. Aieta and launching a weight loss and mindset online support group. But definitely the most important accomplishment is happening in a few weeks and that is celebrating 10 years of publishing Natural Nutmeg! There were many times when I wasn’t sure we would make it - especially when 96% of small businesses fail within the first 10 years. I am so grateful to all of our loyal readers, advertisers and writers for believing in us and supporting us for all of these years - we could never have done it without all of you. We just established the platform - all of you are what make Natural Nutmeg the fantastic magazine that it is.

In 2016, we launched the new Dr. Diane Hayden website (drdianehayden.com). It required months of planning with many design and redesign sessions. As it was a “from scratch” build, there were many challenges along the way and decisions needed in regard to style and overall look and feel. I was able to successfully complete the project and learned many new techniques along the way... a great experience!

Ashley Frament I kicked-off 2016 in a big way...by getting married! My husband and I planned a very small and semi-secret event with our closest family members. It was a wonderful and intimate way to celebrate our commitment. Our anniversary is coming up on January 3rd, and I will be celebrating a partner who supports me in every way. His love and support has enabled me to be confident in and grow my graphic design business. Very much looking forward to what 2017 will bring to us!

Thank You for Making 2016 a Great Year! www.NaturalNutmeg.com www.NaturalNutmeg.com 77

THE BUZZ Dr. Cait Barbiero, ND Opens Naturopathic Practice Bringing Alternative Medicine to Fairfield County

New Year, New You! Sacred Rivers Yoga Holiday Open House

ith the opening of her new practice, Dr. Cait Barbiero, ND is now providing naturopathic knowledge and healing to the people of the Fairfield county community. She explains, “Throughout the years, I have seen the devastating consequence disease can have on a person’s world. I want people to know that it doesn’t have to be this way. Your illness is not who you are. There are natural answers and there is hope”. Specializing in women’s health concerns, gastrointestinal disease, fatigue, and neurological imbalance, Dr. Cait offers an individualized and holistic approach. She is also versed in conventional treatments and diagnostics. Functional laboratory test results guide her treatment plans, which include high quality supplements, botanicals, nutrition, detox, homeopathy and mental-emotional therapies.

oin Sacred Rivers Yoga on Saturday, January 7th, 9:00am 2:00pm to welcome the new year with free yoga classes, local vendors, and special treats! More details to come. Check out our Facebook community group and join our newsletter for more updates! Save the date, we hope to see you there! Sacred Rivers Yoga, 28 Main Street, East Hartford, CT SacredRiversYoga.com • facebook.com/sacredriversyoga 860.657.9545. See ad on page 31.

“Naturopathic Medicine is the medicine of the future. People are waking up and realizing that pharmaceuticals are not the only option. The goal with all of my patients is not to mask symptoms, but to bring abnormal physiology back into balance and thus heal disease,” emphasizes Dr. Cait. After receiving her B.A. from the University of Connecticut, she graduated from Southwest College of Naturopathic Medicine (SCNM) in Tempe, AZ with a Doctorate of Naturopathic Medicine. She is a Connecticut board licensed Naturopathic physician. Dr. Cait’s office is located above Firehouse Deli, on the second ﬂoor of 18 Reef Road in Fairfield, CT. She is now accepting new patients and offers in person appointments, as well as video consultations for those out of state or country. For more information, or to schedule your free 15-minute consultation, email info@drcait.com or visit www.DrCait.com.

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Natural Nutmeg - December 2016

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Paleo Chocolate Bread By Ayelet Connell, PhD, PT, IMT,C How many of us are trying to reduce our grain? It’s a tough effort for sure, particularly for those afternoon carb cravings that we get on a daily basis! It has taken me several years to come up with this recipe (with multiple ‘not so great’ versions through its history!). This sweet bread is gluten free, grain free, dairy free, nut free, soy free, and free of refined sugar. You can also make it egg free and it actually still comes out delicious but with a denser texture. Ideally, have this bread sit on the counter on a cooling rack for a while until it fully cools. If you are making it with eggs, it’s helpful then to place it in the fridge overnight to ‘set’. During the holidays, we are surrounded by sweet treats and often, they are really hard to avoid! Baking healthier options to have on hand is one way to support yourself during this season. I find that I make this bread with variations in flavor profile (instead of chocolate, I make banana walnut) on a weekly basis for me and my family—it helps a lot to keep me from snacking on other lesser healthy substitutes! Ayelet Connell, PhD, PT, IMT,C is the President and Owner of Integrative Wellness and Physical Therapy in Bloomfield, CT, a wellness center specializing in holistic Physical Therapy, Integrative Manual Therapy (IMT), and nutritional wellness. Dr. Connell is a Physical Therapist and Certified Integrative Manual Therapist. She has been practicing in the field of IMT for over 15 years. In addition to her IMT expertise, Dr. Connell is a graduate of the Institute of Functional Medicine’s program “Applying Functional Medicine into Clinical Practice” focusing on nutritional wellness. She has written many articles on the subjects of IMT, healthy living, natural parenting, and nutritional wellness. Dr. Connell is also a local of this community and has been living in the Greater Hartford area for many years, where she integrates a healthy lifestyle at home with her wonderful family. See ad on page 13 and 21.

Paleo Chocolate Bread • 1/3 cup tapioca starch • 1/3 cup potato starch (can substitute by adding more of the other starches listed in this recipe if you’re avoiding potato) • 1/3 cup arrowroot powder • 1/2 cup flax meal • 1/4 cup hemp seeds • 1/2 tsp. sea salt • 1/3 cup raw cocoa powder (sifted through strainer) • 1/2 tsp. baking soda • 1 tsp. baking powder • 6 eggs, beaten (egg substitute: mix 2 tbsp chia seeds with 6 tbsp. warm water and let sit on counter for 10-15 minutes until gelatinous) • 1/3 cup extra virgin olive oil • 1/4 cup hemp or coconut milk or other milk substitute • 2 tsp. vanilla extract • 1/2 cup raw honey • 2 ripe bananas, mashed or ½ cup of canned pureed pumpkin (or combo of both) • Optional: 1/3 cup chocolate chips (a great option for lower sugar dairy free chips is Lilly’s—you can find it at Whole Foods Market or online) Directions: 1. Preheat oven to 350 degrees Fahrenheit. 2. Grease bread pan or muffin tin. 3. Combine all dry ingredients into mixing bowl and mix well. 4. Combine all liquid ingredients into separate bowl and mix well. 5. Pour liquid ingredient mixture into dry mixture and mix well to combine. 6. Pour combined mixture into bread pan or muffin tin. 7. Bake bread for 1 – 1 ½ hours and muffins for approximately 30 minutes. Check for doneness using toothpick test (toothpick should come out clean after being inserted into center through to bottom of baked good) 8. Let sit in pan until cooled and then remove from pan and move to cooling rack to continue cooling.

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A Butter Like No Other By Julie Wern

ou’ve heard of coconut oil, but what are these jars of coconut butter that stores are displaying these days? Often labeled as “coconut manna”, coconut butter is decidedly NOT coconut oil. While coconut oil is the fat extracted from raw coconut meat, coconut butter is a puree of dried coconut into a butter-like paste. While coconut oil is 100% fat, coconut butter contains all the fiber, sugars, fats, and other nutrients you find in whole coconut meat. Thus, its fat content is around 70%. You might think, “Yikes, that is a lot of fat. Isn’t that unhealthy?” Quite the contrary. Coconut butter is a particularly healthful ingredient for several reasons. Due to its whole food source, it contains significant amounts of fiber, important for gut and heart health as well as blood sugar control. Thus, even though it contains about five grams of natural sugar per cup, it boasts a low glycemic index, which makes it a good choice for those watching their carbohydrate content. While it does contain significant amounts of saturated fat, the fats are largely mediumchain triglycerides (MCT’s), which are increasingly being touted as a healthy fat. Because MCT’s are easily digestible and offer quick and ready energy, they are beloved in the fitness world. MCT’s have also been shown to reduce triglyceride cholesterol levels and increase HDL (the “good” cholesterol). They are also great for those with a compromised gut who have difficulty absorbing fat. In the kitchen, coconut butter is cherished not only for its creamy, thick texture and slightly sweet, coconutty taste, but it turns out to be a fantastic substitute for dairy in many applications. In some cases it is even a great alternative for less healthful thickeners like shortening and even gluten. On its own, coconut butter is wonderful eaten straight out of the jar. However, warming it slightly creates a mildly sweet syrup that can be utilized as a low sugar substitute for maple syrup on pancakes or waffles, or even for sugary glazes drizzled on baked goods. Just be careful when heating it as it burns easily. Coconut butter is also commonly used as a dairy butter substitute atop hot sweet potatoes or winter squash. Yet its uses don’t end there. Coconut butter can thicken soups or stews (instead of flour or cream) and makes great curries (its coconut flavor is a natural complement to curry spices). For those looking to add coconut butter to their diet for nutritional purposes, try adding it to smoothies, hot oatmeal, or even coffee (use like a creamer). One of my favorite ways to use coconut butter is in “healthier” versions of candy and fudge. A simple mix of coconut butter, coconut oil, and raw cocoa (perhaps with a bit of honey) makes splendid, yet utterly simple raw chocolates. Mixing coconut butter with melted chocolate or pureed dates can make “fudge” and “caramels”.

Natural Nutmeg - December 2016

Dairy Free “Nutella” Trufﬂes Makes about 30 trufﬂes Ingredients: • 1 1/2 cups raw hazelnuts, unhusked • 1/2 cup raw cocoa powder • 1/4 teaspoon salt • 1 teaspoon pure vanilla extract • 1/2 cup coconut butter, heated just until melted • 1/4 cup raw coconut sugar • 2 teaspoons raw honey • 6 ounces dairy free dark chocolate or chocolate chips, chopped if necessary 1. Place hazelnuts, cocoa powder, vanilla, coconut butter and coconut sugar in a blender and blend, stopping occasionally to scrape down sides and redistribute contents, until mixture is completely smooth. Using a spatula, scrape chocolate mixture into a shallow dish. Cover and refrigerate for 2 hours. 2. Using a spoon, scoop out chilled chocolate hazelnut mixture and gently press together and roll in your hands to make 1” balls. Place each ball on a baking sheet covered with parchment paper. Freeze for an hour or more. 3. Bring 1 inch water to boil in small saucepan. Place chocolate into a small bowl that sets into the saucepan without touching the water. Reduce heat to a bare simmer. Place bowl over water and stir constantly until chocolate is melted and smooth. Do not overheat. Once chocolate gets too hot it will seize and become too thick to use as a coating. Remove bowl from heat. 4. Line a second baking sheet with parchment. Place a frozen truffle in warm chocolate and turn to coat with a fork. Lift truffle out of chocolate with the fork and allow excess chocolate to run off back into the bowl, gently banging the handle of the fork against the edge of the bowl if necessary. Using another fork or a toothpick, carefully transfer truffle to prepared pan. Repeat with remaining truffles until all are coated and placed on the baking sheet. Place truffles in the refrigerator for at least 1/2 hour or until chocolate is set. Store truffles in a tightly sealed container in the refrigerator or freezer. Allow truffles to sit at room temperature at least 20 minutes before eating for smoothest texture.

There are countless recipes for using coconut butter on the Internet. My favorite source is Tropical Traditions, which sells its own organic version of coconut butter and has dozens of recipes listed on its website. As the holidays draw near, finding healthier sweet indulgences becomes a challenge. The recipe I am sharing this month highlights two of my favorite flavors for the holidays, hazelnut and chocolate. I make my own Nutella mix of hazelnuts, raw cocoa, and coconut sugar and combine it with coconut butter and a bit of honey to make lower sugar, dairy free truffles rich enough to compete with the best.

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Julie Wern is a psychologist turned stay-athome-mom turned chef. She is also a certified Integrative Nutrition Health Coach trained at the esteemed Institute For Integrative Nutrition. She is the author of Holcomb Farm CSA’s Simply Fresh blog (http://holcombfarm.org/ blog) and loves teaching cooking classes. It is her passion to help individuals find their unique path to health without sacrificing joy and pleasure in food. Contact Julie at jwern@ comcast.net for comments and inquiries.

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Boosting the Immune System with Natural Remedies (Part 2) By Michael Dworkin, PD, CCN, & J. Erika Dworkin Your immune system is made, not born. New research dispels the belief that the strength of the body’s defense system is genetically programmed... In one of the most comprehensive analyses of immune function performed to date, researchers...measured immune cell populations and their chemical messengers—204 parameters in all—before and after participants received a ﬂu shot ... The ﬁndings...argue that life habits and experiences shape our body’s defenses more than the DNA passed down from our parents. ~ Scientific American, January 29, 2015 (citing Cell, Volume 160, Issues 1-2, 15 January 2015)

immune, lymphatic, and elimination systems then clear out the pathogens. Dosing: (1) Nutritional Amount Safe for Extended Use = 1 tsp/ day of 10 ppm colloidal silver = 50 mcg of silver; (2) Therapeutic Amount = any amount of 10ppm above 100 mcg/day, or two teaspoons. One company maintains that, even according to the EPA daily Oral Silver Reference Dose, seven (7) teaspoons/day of its 10ppm colloidal silver can be used safely for short-term immune support.

he human immune system, which plays a direct role in the development of infectious and autoimmune diseases and allergies, is a network that defends the body against attacks from viruses, bacteria, parasites, fungi, and other foreign invaders. The body’s white blood cells, proteins, tissues, and organs (including the tonsils, lymph nodes, appendix, spleen, bone marrow, and thymus gland) protect it from a wide variety of infections and diseases. Part 1 (in the November issue) of this two-part article discussed: (1) factors that can undermine healthy immunity, (2) prescription drugs’ limited ability to ensure long-term wellness, and (3) healthy diet components and lifestyle choices, which can greatly increase the body’s ability to avoid and combat immune challenges. Part 1 also addressed eight natural remedies available to protect the immune system: astragalus; beta glucan; black elderberry (sambucus nigra); coneflower tincture (echinacea purpurea/angustifolia); curcumin from turmeric; oregano oil extract; probiotics; and thymus glandular extract. Discussion of nine additional immune-supporting remedies continues below.

2. Garlic (With Allicin; Odor Free). Alliin is one of garlic’s active components. When garlic is crushed or chopped, it releases an enzyme called alliinase, which turns the alliin into allicin. Allicin then breaks down to form immune –boosting sulfur compounds. Research has shown that the medicinal value of a garlic supplement is thus best measured by its allicin content because it accounts for garlic’s anti-microbial, anti-viral, anti-fungal (including anti-yeast/candida albicans), antioxidant, and antiinflammatory effects.

Some Immune-Boosting Nutritional Supplements Scientific literature and/or clinical experience substantiate the ability of the herbs, vitamins, minerals, and nutraceuticals addressed here to support the immune system.

4. Quercetin. Quercetin is a flavonoid found in numerous plants (e.g., apples, berries, Brassica vegetables, onions/shallots, tea, some honey, tomatoes, seeds, nuts, medicinal herbs). Studies have proven that it functions as an: anti-carcinogen; anti-inflammatory; antiviral; and agent for diminishing fat oxidation, platelet aggregation, and capillary permeability. Additional studies are needed to better characterize the mechanisms of action underlying quercetin’s anti-inflammatory and immunity-boosting effects.

1. Colloidal Silver. Colloidal silver is a safe suspension of a high content of ultra-fine, positively charged silver ions in water. No disease-causing single-cell pathogens (viral, fungal, or bacterial) can resist it due to the electromagnetic force it generates. The colloid attracts the one-celled pathogens, disables the enzyme they need for their oxygen metabolism, and suffocates them without harming human body chemistry or enzymes. The 12

Natural Nutmeg - December 2016

3. Goldenseal (hydrastis canadensis). This herb is commonly recommended to stimulate the immune system, often with echinacea, though few scientific studies have assessed its efficacy. In a 2008 study of goldenseal and astragalus extracts, researchers found they are both able to stimulate the immune response and activation of macrophages (a type of white blood cell). They hypothesized that, by combating inflammation, both herbs’ activity indirectly limit clinical symptoms during infection.

5. Resveratrol. Resveratrol is a plant chemical found in various amounts in red wine, red grape skins, grape seeds, purple grape juice, the roots of Japanese knotweed, and peanuts. Plants make it to fight off bacteria, fungi, and other microbial attackers, or to

withstand drought or lack of nutrients. In 2011, the published findings of the 2010 Resveratrol Conference in Denmark revealed the analysis of almost 3,700 published studies of resveratrol’s ability to prevent disease. The report’s experts identified 12 mechanisms by which resveratrol delays aging and combats heart disease, stroke, cancer, Alzheimer’s disease, and diabetes. More recent studies have clarified and amplified their conclusions. According to the Conference report, resveratrol: (1) is an antioxidant; (2) suppresses inflammation; (3) protects cellular energy production; (4) suppresses fat cell formation and stimulates fat breakdown; (5) regulates cancer cell proliferation, apoptosis (programmed cancer cell death), metastasis (cancer spread to secondary sites), and angiogenesis (cancerrelated blood vessel formation ); (6) protects DNA; (7) regulates the metabolism of foreign molecules and toxins; (8) regulates estrogenic and anti-estrogenic activity; and (9) stimulates bone formation. 6. Umcka® (pelargonium sidoides). Umcka is a South African geranium that has long been used in traditional African medicine. Although naturally derived from substances from plants, minerals, or animals, the FDA regulates homeopathic medicines as drugs. One manufacturer advises that its homeopathic umcka cold product is clinically proven to shorten the duration and reduce the severity of cough, congestion, cold, sore throat, and nasal and bronchial irritations.

7. Vitamin C (Ascorbic Acid). Vitamin C is an important water-soluble nutrient that suppresses oxidative stress in order to protect proteins and fats from free radical damage. This process increases the life span of immune cells, reduces infection-related cellular damage, and may also help prevent the onset of infections. Vitamin C: (1) is essential for healthy teeth, gums and bones, (2) helps heal wounds, scar tissue, and fractures, (3) builds resistance to infection, (4) aids in the prevention and treatment of the common cold, (5) is a powerful antioxidant, and (6) prevents the conversion of nitrates (e.g., from tobacco smoke, smog, bacon, lunch meats) into cancer-causing substances. According to Dr. Linus Pauling, the foremost authority on Vitamin C, ascorbic acid will decrease the risk of getting certain cancers by 75%. The many factors that increase the body’s demand for ascorbic acid include: (1) aging; (2) poor lifestyle; (3) inadequate/ artificially induced sleep; (4) trauma; (5) weak kidneys; (6) toxic environment; (7) prescription drugs; (8) season of the year (i.e. cold/flu or allergy season); (9) low absorption, loss, and inadequate intake of nutrients; and (9) overweight/obesity. As for the relatively weak acidity of Vitamin C: (1) since ordinary chewables can etch the teeth, buffered chewable Vitamin C or tablets/capsules are recommended; (2) mega doses of Vitamin C (e.g., 1,000-3,000 mg every 20 minutes) can cause heartburn, and lower, excessive doses (beyond “bowel tolerance”) can cause loose stools or diarrhea; (3)

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those with sensitive digestive systems should use buffered ascorbate. Ester-C® calcium ascorbate (a patented, buffered/ pH-neutral, fat-soluble form of Vitamin C) has been clinically shown to enter cells faster and retain its potency longer than other forms of Vitamin C, but may not work better than ordinary ascorbic acid. 8. Vitamin D-3. Vitamin D deficiency is associated with increased autoimmunity and an increased susceptibility to infection. Most are at risk of deficiency at serum 25(OH)D concentrations below 30 nmol/L, although some are potentially at risk for inadequacy at levels ranging from 30–50 nmol/L. Levels greater than or equal to 50 nmol/L is sufficient for 97.5% of the population, while serum

Natural Nutmeg - December 2016

concentrations over 125 nmol/L are associated with potential adverse effects. Harvard Medical School reports that “it takes massive overdosing to produce toxicity.” 9. Zinc. Zinc is essential for many cellular functions, including immunity, and has been successfully used as a therapeutic and preventive agent for many conditions. Zinc gluconate lozenges reduce the duration and severity of the common cold, ideally when used at symptom onset (or at least within 24 to 48 hours). A dose of 23mg/lozenge sucked every two waking hours (9 times/per day) shortens the common cold by about seven days, and can abort a cold by the end of the first day.

While acute and chronic health conditions can certainly call for physician intervention, the natural remedies discussed above are time-honored and well-studied approaches to boosting and maintaining the immune system. The statements in this article have not been evaluated by the Food and Drug Administration and are not intended to take the place of a physician’s advice. The natural remedies discussed herein are not intended to diagnose, treat, cure or prevent any disease. Submitted by Michael Dworkin, PD, CCN, a Registered Pharmacist and State Certified Clinical Nutritionist (CT Cert. No. 232), with J. Erika Dworkin, Certified Lifestyle Educator and Board Cert. Holistic Nutrition (Cand.). Co-owner of the Manchester Parkade Health Shoppe (860.646.8178, 378 Middle Turnpike West, Manchester, CT, www.cthealthshop.com), Pharmacist Dworkin has been guiding patients since 1956. Erika is available to speak to groups. All statements in this article are research-based and references are available upon request. See ad on page 3.

The Link Between Impaired Sleep and Metabolic Syndrome By Tonya Pasternak, ND

mpaired sleep is a chief contributor to metabolic conditions such as obesity and diabetes. This holds true regardless of the type of sleep difficulties a person is having. The reason for this is due to the effects on our hormones that regulate metabolism, appetite, and our blood sugar levels. Additionally, this shift in hormones contributes to unhealthy behaviors that result in weight gain. Considering these vast implications on our health, sleep difficulties are far too commonly overlooked as a cause for disease. According to the Center for Disease Control more than 25% of Americans report having some form of sleep impairment. This includes a number of situations such as mild difficulties falling or staying asleep, inadequate total duration, sleep apnea, and insomnia. The negative effects on metabolism can be seen with any of these circumstances. How Sleep Affects our Hormones Ghrelin, leptin, and insulin are three key hormones affected by our sleep/wake cycle and when out of balance contribute to metabolic dysfunction. Leptin and ghrelin help regulate our hunger level, with ghrelin signaling to our brains that we are hungry, and leptin that we are satiated. Typically during the night leptin levels are elevated allowing our bodies to sleep throughout the night without feeling hungry even though we are in a fasting state. When our sleep is impaired we produce less leptin and more ghrelin, leading to feeling hungrier yet also having a slowed metabolism due to the body thinking there is a calorie shortage.

In addition to ghrelin and leptin, insulin is equally important to our metabolism and is also affected by our sleep habits. Studies show that sleep deprivation leads to decreased insulin sensitivity resulting in elevated fasting glucose and post-meal glucose levels throughout the day. Additionally, it contributes to an increase in endogenous glucose production, meaning an increase in the amount of glucose produced within the body independent of diet. This can help explain why some people have mildly elevated sugar levels regardless of healthy eating patterns. It should be noted that these effects can be the result of only a few nights worth of restless sleep, not necessarily months or even years. Unhealthy Habits Caused by Lack of Sleep While these hormonal fluctuations have negative physiological effects on our bodies that we cannot feel or even realize are happening, they also drive certain behavioral patterns that worsen metabolic conditions. When leptin and ghrelin are out of balance, people can get surges of hunger late in the evening or even at hours when we should be asleep. This leads to overeating at night with the calories being stored as fat. Additionally, people then wake not feeling hungry and skip breakfast, which slows down metabolism and contributes to weight retention. Often times this is followed by binge eating later in the day when a person starts crashing and hunger sets in. When the body is not responding properly to insulin, our cells are not receiving the sugar needed for energy. This causes the body to feel as if

we are lacking fuel, which in turn makes us crave sugar and carbohydrates. Reasons for Restless Nights We know lack of sleep has many negative implications beyond just slowed metabolism, yet getting a good nights rest is much easier said than done. There are a number of reasons why this can be the case. Some of the most common causes are anxiety, thyroid diseases, menopause, pain, and sleep apnea. Because not any two people are the same, it is important to address the root cause for each individual. 1. Anxiety. This is one of the primary reasons a person cannot get a good nights rest. Whether this manifests as having a restless mind when trying to fall asleep or waking up with ruminating thoughts, this mental overdrive is undoubtedly overly stimulating. Additionally, when we suffer from anxiety, our bodies produce excessive amounts of cortisol, a hormone that makes us alert rather than relaxed. Cortisol worsens one’s ability to sleep and also feeds into the issue with increased abdominal weight gain seen with metabolic conditions. 2. Thyroid Disease. Our thyroid functions as our body’s engine, so when levels are off our body has a hard time regulating energy levels. This can make people feel awake rather than tired and often contributes to other symptoms that inhibit relaxation such as anxiety, excessive sweating and palpitations. www.NaturalNutmeg.com

3. Perimenopausal and Menopausal Shift. This can manifest in a number of different ways, including waking frequently during the night, sleep being impaired from frequent urination or hot flashes, or early morning waking. The cause for this is the shift in hormonal levels, primarily estrogen and progesterone. 4. Pain. This can manifest in many different forms and severities, any of which can impair sleep. Because the majority of adults have some level of physical pain, such symptoms are dismissed or minimized in significance. However, pain can drastically affect a person’s everyday life, causing constant discomfort and inhibiting a good nights rest. This is a viscious cycle causing lack of sleep that worsens pain. In addition, being overly tired usually results in having less physical activity, another factor that will inhibit healing. 5. Sleep Apnea. This is a condition in which a person repeatedly stops breathing for short lengths of time while sleeping. This not only affects the quality of rest you get, but has even more serious implications on health including being a risk factor for cardiovascular disease. Many people assume they do not have sleep apnea if they don’t fit the typical picture of a person who snores loudly or is obese, yet this is a commonly under-diagnosed condition affecting a wide range of people regardless of such

Natural Nutmeg - December 2016

characteristics. Often times people with this condition wake very tired regardless of how many hours they slept for, and continue to have extreme sleepiness throughout the day. Correcting Sleep Issues Anxiety, thyroid disease, hormonal shifts, pain and sleep apnea are just a few of the reasons people are lacking good quality sleep. This list is far from being complete. The first step is to find the root cause for the issue. If you know you suffer from anxiety or even a mildly restless mind, there are a number of steps you can take to overcome this. These range from practicing good sleep hygiene habits such as not using electronic devices prior to bed, to relaxation techniques, to herbal or mineral therapies, to medications. Every person is different and needs to be evaluated on an individual level to see what steps are right for you. Hormone levels can easily be checked through blood work or saliva testing, and can be used to look at thyroid levels and sex hormones such as estrogen, progesterone, cortisol and testosterone. Even mild variations in any of these hormones can impair sleep. There are tons of great natural treatments that can be used to address such imbalances, such as nutritional support, mineral therapy, herbal medicines, or gentle hormone replacement.

When suffering from pain, the first step is to figure out its cause so it can be treated properly. Nutritional deficiencies such as Vitamin D or magnesium are frequently overlooked contributors yet are easy to check for. Management may include various types of bodywork, an anti-inflammatory diet, acupuncture, or supplement therapy for symptomatic relief. If you or your physician suspect sleep apnea may be present, it is worth being evaluated. Many people are hesitant about this because they do not want to go through a sleep study or have to wear a Cpap machine if the diagnosis is made, however I strongly advise this is properly worked up if it is in question. It is better to have a proper diagnosis when it comes to something like sleep apnea due to its potentially serious effects on a person’s health. It is possible for people to manage this without the need for intervention through proper lifestyle changes such as weight management. When a person has a metabolic condition such as obesity or diabetes, we need to take a holistic approach when trying to make effective changes. While lifestyle factors such as nutrition and exercise are crucial, it is equally important to assess other aspects of ones life such as sleep habits. Sleep disturbances are sometimes the missing link getting in the way of a person’s good health. With 25% of Americans suffering from such disturbances, it is important to discover and address the cause in order to make lasting changes. The amount of positive benefits a good nights sleep has on a person are innumerable and should not be underestimated. Dr. Tonya Pasternak is a licensed naturopathic physician at Connecticut Natural Health Specialists, LLC. Dr. Pasternak offers expertise in female health, chronic disease and chronic infections as well as a myriad of natural modalities from craniosacral therapy to herbal medicine to help each individual have the best possible health. Dr. Pasternak is currently taking new patients. All of the physicians are in network providers for most insurance companies. For more information or to make an appointment, please call (860)533-0179 or visit ctnaturalhealth.com. See ad on page 29.

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Farewell to Stress, Fear and Anxiety By Diane Bahr-Groth, CH, TFT ife can be absolutely wonderful but it can be extremely stressful as well. Today we live in a time of high speed technology, incessant pressure and constant change. Our new world of a fast paced, 24/7 mentality can result in feelings of tension, stress and anxiety whether self-imposed or related to outside influences. Our seemingly insatiable thirst for information, news and connectedness has many glued to computer screens, smart phones and tablets from the moment we awaken until the time we go to sleep. Adults, teens and even children are exposed to the positive and often very negative side of social media which can cause stress and emotional turmoil. Breaking news and the barrage of fear-provoking headlines about terrorism and other world events can cause one to experience a sense of worry, uncertainty and apprehension. Family responsibilities, deadlines, finances and daily life in today’s hectic and often worrisome world may cause us, our children and loved ones to be filled with stress and anxiety, unable to create a sense of safety, harmony or peace.

“Stress In America - Paying With Our Health” The American Psychological Organization’s press release on stress, February 4, 2015, entitled “Stress in America - Paying with Our Health” states “The results of the survey draw attention to the serious physical and emotional implications of stress and the inextricable link between the mind and body… stress about money and finances is prevalent nationwide”. Money issues along with work, family responsibilities and health concerns were the top stressors. However, the unhealthy stress management techniques used could lead to significant health issues in the future. People were engaged in activities such as watching television for two or more hours each day, surfing the Internet, napping, sleeping, drinking, eating or smoking to reduce their stress. Research from Emory University and other studies suggest that holding onto negative feelings such as guilt, anger, aggression or resentment and not finding a healthy way to manage depression and anxiety can create a greater risk for heart disease and stroke. High blood pressure, stomach and intestinal issues, fertility problems, weight issues, arthritis, asthma and skin problems could develop as well. The best option would be to find a healthy way to change the way we react and respond to stressful or negative situations in life. Hypnosis and Thought Field Therapy Reduce Stress Quickly Thankfully today there is a wonderful way to quickly help reduce stress, fear and anxiety. Utilizing Hypnosis and Thought Field Therapytm , the Callahan Techniques © can be a natural and very 18

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effective method to rapidly and organically reduce the severity of negative thoughts, feelings and emotions. The utilization of these gentle yet powerful therapies is the perfect combination of two natural stress reducing techniques which can create almost instantaneous life-changing experiences and result in feelings of deep peace and relaxation. 1. Hypnosis It is a well-established fact that Hypnosis, also known as Therapeutic Hypnosis, is widely recognized by researchers and in the medical field as a very safe, natural and enjoyable state of deep physical and emotional relaxation. Hypnosis may possibly be as old as mankind itself. And yet, to those still uninformed and unfamiliar with therapeutic hypnosis, the very word may mistakenly conjure up visions of stage hypnosis and someone barking like a dog or thoughts of scary movies and helpless victims in a zombie-like trance. In fact, nothing could be further from the truth. The misconceptions and old myths about hypnosis have provided proven, scientifically, sound applications for health and healing. Hypnosis today is considered to be a rather conventional method for personal improvement and change. Over the years millions of people world-wide have benefited from its use. Men, women and children are using hypnosis regularly and their doctors are recommending it for help with many problems from arthritis to childbirth to stress reduction. Major hospitals across the U.S. are using hypnosis to speed surgical recovery, heal fractures weeks faster and assist in reducing pain and improve healing of burns. It can help to alleviate negative thoughts, feelings and beliefs as well eliminate the emotional blockages preventing one from accomplishing personal goals. Hypnosis can be used as an effective tool for everything from self-esteem to behavior modification. Traditional therapeutic hypnosis has been a very successful tool for weight loss. Now many who prefer to avoid gastric band surgery can use the new Virtual Gastric Band Hypnosis program as well. Smoking cessation, sleep issues, success, memory, fear, sports improvement, motivation and healing are commonly helped through the use of Hypnosis. 2. Thought Field Therapy – Tapping Away Stress Thought Field Therapy TM, the Callahan Techniques ©, (TFT™) may be one of the most powerful, dramatic, rapid and effective therapies we know of. TFT™ is a natural and distinctive protocol of healing that works with the body’s energy system. Dr. Roger Callahan, noted clinical psychologist, began exploring alternative thera-

pies in the early 1980’s, searching for a faster and better way to help those suffering from emotional distress. After years of research he developed Thought Field Therapy™, a unique therapeutic process that has a remarkably high rate of effectiveness and can elicit immediate, lasting, measurable and unparalleled results for those suffering from a wide variety of problems such as fears, phobias, anxiety, stress and even PTSD, often within minutes. The use and discovery of the TFT™ system has been at the forefront of the new field of energy psychology and brief therapy. This powerful method integrates the sciences of acupuncture, the meridian system and applied kinesiology with the associated emotional problem to successfully eliminate negative and often debilitating emotional and physical responses. While stimulating specific meridian points in a precise order and thinking about the upsetting issue, one utilizes the power of the body’s own bio-energy system to release the unwanted negative response. TFT™ techniques can help to rapidly alleviate emotional distress with profound and measurable results. The TFT Foundation has provided free trauma relief missions and PTSD studies around the world from Africa and Kosovo following wars and genocide to disasters in New Orleans after Hurricane Katrina and in Haiti after the earthquake. Thought Field Therapy Foundation has completed many studies demonstrating TFT’s effectiveness. Thousands of disaster sufferers and victims of war have been helped using the TFT™ technique and the outcomes are recognized in the International Journal of Emergency Mental Health in recent Rwandan genocide recovery studies. A new film, “From Trauma to Peace” is a documentary of how Rwandans are healing themselves from 1994 genocide. Statistically significant results were obtained with all problems and symptoms treated with TFT™ in a 1999 study at Kaiser Behavioral Health Services. These problems included anxiety, depression, alcohol abuse, anger, anxiety due to medical condition, bereavement, and chronic pain along with others. The National Registry of Evidence-based Programs and Practices (NREPP), a service of the Substance Abuse and Mental Health Agency (SAMHA) within the United States Department of Health and Human Services’ searchable-online database of mental health and substance abuse interventions has added Thought Field Therapy as an effective evidence-based practice for improving personal

Diane Bahr-Groth, CH, TFT-Adv, Director of Mind-Body Transformation Hypnosis Center in Stamford, CT, with more than 24 years of experience in Mind -Body Therapy, has clients from all over the world. She is a regisHypnosis and Thought Field Therapy can tered Consulting Hypnotist, certified by and naturally help people overcome the emotion- a member of the National Guild of Hypnoal or mental obstacles preventing them from tists and certified in the Virtual Gastric Band living life to its fullest. They empower people Hypnosis Program, Thought Field Therapy™, to set and accomplish goals, focus the mind’s Advanced Thought Field Therapy Optimal power of concentration to enhance the medi- Health - Voice Technology™, Time Line cine of the mind while developing an enjoy- Therapy™, Neuro-Linguistic Programming, able sense of peace and wellbeing. Hypnosis Complementary Medical Hypnosis and and Thought Field Therapy have proven to be Advanced Hypnosis Certification training. Eseffective, safe and affordable methods to cre- tablished in Fairfield County since 1989, her ate desired physical and emotional change, office is located at 1177 High Ridge Road, positive results and implement self-healing Stamford. Call 203.595.0110 for an appointwhere traditional medicine has often failed. ment or visit MindBodyTransformation.com. See ad on page 14. resilience/self-concept, self-regulation, reducing trauma and stressor-related disorders and symptoms and phobia, panic and generalized anxiety disorders and symptoms.

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Ways to Neutralize Your Stress By Lisa Zaccheo, MA, BCH, BC

f this headline caught your eye it’s probably because you or someone you know is suffering from that dreaded word… STRESS!!! We’ve heard the word, we’ve all experienced it at one point or another, but what is it exactly? The dictionary correlates it to pressure, anxiety, constant worry, nervous tension and trauma, all of which are just different words for fear. What are we afraid of? Are we afraid that there’s too much to do, that others will do it better than we will? Are we afraid that we’re not smart or capable enough? Are we afraid of failing, or that the constant demands of life will never end? There are so many theories and this is just one woman’s opinion. I’m going to hypothesize, based on 14 years of working with stressed-out clients and having my own battles with it, that it winnows down to not only a fear of the unknown, but a fear that we can’t handle the unknown. That the unknown is going to take us down. Stress is literally the fear that we’re not __________ enough to handle the unknown that life throws our way, which when we really look at it closely is a bunch of bunk, because the unknown is what we know the most. It’s what we’ve faced everyday of our lives since before we were even born, and what we’ve gotten quite adept at dealing with because we’re highly adaptable. We just don’t give ourselves enough credit.

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Natural Nutmeg - December 2016

We’re like parents who are constantly telling their child that they can’t do this, that, or the other thing and then wonder why they’re not succeeding. When we’re stressed and we stop to listen to that deep inner voice we’ll hear the whisper or shout of “you can’t do that,” and then we wonder why we’re riddled with doubt and fear. We need to be our own cheerleaders instead of persistently annoying hecklers. When we set our minds to “can do”, we do; and when we don’t, we don’t. Henry Ford was right when he said, “Whether you think you can, or you think you can’t – you’re right.” OK, so we all know what it is, up close and personal, but how do we get out of its grip? Here are 5 exercises that will help and if you need the powerhouse of hypnosis, which has been proven to significantly decrease not only the stress response, but the stress hormones of cortisol and adrenaline than we’re only a phone call away. 5 Stress Busters 1. Breathe as if You’re Relaxed When we’re stressed we tend to hold our breath, and not even on the inhale, we hold on the exhale and inadvertently deprive our bodies of O2 which creates physical as well as mental/emotional stress. So, to combat that pattern, shift your focus to your breath and breathe as if you’re relaxed. Set your timer for 2 minutes and simply breathe slow and steady, allow your body to oxygenate and begin to relax and as your body relaxes your mind will follow suit. 2. Take a Mental Vacation Where the mind goes, the body follows. When the mind believes it’s sinking in the quicksand of life, the body becomes afraid. It can literally feel like a matter of life and death even though it rarely is. To break this cycle put everything down (yes, even your phone), put your feet on the ground, close your eyes and send your mind back to your all-time favorite vacation. Whether it was a week at the beach or up in the mountains, move your mind there and your body will follow. Really be there with all your senses. Stay in that vacation for 3-5 minutes and when you come back to reality you’ll have a different perspective. 3. Have a Little Faith My Friend You guessed it. Choose to have faith in yourself. We choose faith or fear. Choosing fear is stressing you out, so choose faith and experience the strength that comes with it. Place your hand on your heart and remind your heart that you’re safe, think about all the things you’ve accomplished in the past and decide that you CAN handle anything that crosses your path, one step at a time. Head for

the nearest mirror and as corny as it sounds look yourself square in the face and affirm, “You can do this.” “All you need to do is your best, your best is success,” and “I’m right here with you, we’re in it together.” 4. Remember, Everything is Temporary Tomorrow is a brand new day. When we’re stressed and afraid, we feel stuck in it and can’t see the light at the end of the tunnel. We forget that everything is temporary, even our biggest challenges. To stop the downward spiral, stop everything, get yourself grounded, close your eyes, then see and more importantly feel yourself having conquered the challenge. Imagine standing in the light, arms overhead, feeling victorious. Set that intention firmly in your mind and then watch the universe support that decision. If you really want to rev up the positive, decide that everything that’s happening is happening for your ultimate good, even if the experience appears to be contrary to that notion. Think of all the times in life you thought something “bad” was happening only to look back from the future to see the good of it. 5. Stop Saying, “I Don’t Know.” I’m not insinuating that you become a false prophet, but I am suggesting that you find other language that’s going to support knowing vs. shutting it down. Knowing is not all it’s cracked up to be. Let’s face it, the bulk of what we thought we knew has been proven wrong over the years. E.g., the world is not flat, breads and grains should not be the bulk of our diet, amongst a million other things we thought we knew for fact. Instead of “I don’t know” how about, “I’m not sure but maybe…”, “I think…”, “I believe…”, “I have a sense that…”, “If I were to take a wild guess…”. These statements are all mind opening vs. mind closing. “I don’t know” shuts down access to the wisdom that’s in the subconscious, while these other options help tap in. Give these all a go and let me know which one you find most effective for you and by all means if you have a good stress stopper please feel free to shoot me an e-mail and share because we really are all too blessed to be stressed. Lisa Zaccheo, MA, BCH, BC” is the owner, lead hypnotist and hypnosis instructor at Mind Matters Hypnosis Centers in Avon, Guilford and North Branford, CT. She is Board Certified by the National Guild of Hypnotists and has numerous additional certifications in all aspects of hypnosis and the subconscious. In addition, she’s a tranceformational speaker, high-level Executive HypnoCoach and author of Free Your Genius. For more information, or to schedule a free consultation call Mind Matters Hypnosis Center at (860) 6936448 or visit MindMattersHypnosis.com. See ad on page 16.

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How You Eat Affects How You Feel Reduce Your Joint Pain

Chronic pain is often caused by inflammation in the body. A poor diet will commonly contribute to joint aches and pain. Working with a nutritionist to improve your diet and lifestyle can greatly benefit how you feel on a daily basis.

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Holly Niles, Clinical Nutritionist

Are you ruled by your gut? Do you experience bloating, gas, abdominal pain? How we eat and what we eat can greatly affect how we feel throughout the day and night. Our Nutrition Team can teach you how to eat healthy without ‘going on a diet’.

Do You Suffer from Anxiety or Depression?

Many people don’t know that most of our mood modulating brain chemicals are produced in our gut. If our gut is inflamed, our mood is often affected. By learning how to eat in a healthier and more nourishing way, we can improve our mental health.

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STRESS ADAPTATION: Understanding Our Body’s Response to Stress

By Stacey Munro, ND

ans Selye, an endocrinologist from Vienna, Austria was one of the first to describe how stress affects the body. He even coined the term “stress” that didn’t exist fewer than 100 years ago. He wrote a paper on the topic in 1926, which was published in Nature, a prominent scientific journal. His theory is called the “General Adaptation Syndrome.” Think about the last time that you felt stressed or pressured. What were the feelings that you had? How did you respond? How did you feel after the feeling of pressure was gone? Selye’s theory was that there is a response produced by three glands in our body: the hypothalamus, the pituitary gland (both in the brain), and the adrenal glands, which are positioned above the kidneys. He hypothesized that a familiar pattern could be evoked by challenges and demands. The reaction prepares the body for “fight or flight.” 1. Alarm Alarm is the first phase of the General Adaptation Syndrome. Acute stress can be caused by significant events such as physical or emotional trauma, shock, starvation, or extreme temperatures. It may be due to inconsiderate drivers, your boss at work, or an unhelpful customer service representative. Inadequate sleep, poor nutrition, drug and alcohol abuse are physical triggers of the Alarm reaction in the body. Even positive events, such as getting married, moving, or having a baby cause stress. During the Alarm phase, there is a massive release of hormones and neurotransmitters in the body. The capability to handle stress is diminished while the body works to mobilize resources 22

Natural Nutmeg - December 2016

to deal with the stressor. During a stressful reaction, blood pressure, blood sugar, heart rate, and respiratory rate all increase. Fear, anxiety, anger, and restlessness are common during the Alarm phase. The reaction during the Alarm phase is often enough to get the body through the stressful event. If a stressor is significant enough at this phase, death can occur. 2. Stress Resistance Stress Resistance is phase two of the General Adaptation Syndrome. It occurs when the body has been exposed to stress for more than a few hours or days. Although no longer on “high alert,” the body and nervous system are ready for stress. Individuals in the Resistance phase may actually perform better. There is an active effort by the body to restore balance. Mental attributes such as increased confidence, creativity, resourcefulness, and a positive outlook come with Resistance. On the flip side, there may be an effort to isolate and hide from stress, or to “numb the pain.” Glucocorticoids, most importantly cortisol, which increased during the first phase, continue to elevate blood sugar and blood pressure. Most patients treated for “adrenal dysfunction” are in phase two. Cortisol may be high or low which can make someone feel both “tired and wired.” There may be symptoms of insomnia, fatigue, anxiety, irritability, irritable bowel, weight gain, and lowered immunity. This is a really good time to visit a Naturopathic physician who can assist with the right diet, lifestyle changes, nutrients, and herbs to help the body recover.

FIG. 1 THREE PHASES OF STRESS ADAPTATION: ALARM, ADAPTATION/RESISTANCE, AND EXHAUSTION

3. Exhaustion The last and final phase of Stress Adaptation is Exhaustion. At this point the body has depleted its resources attempting to repair itself. If the stress has passed, recovery occurs. If stress continues, the body will decline in energy and its ability to function mentally. The hormones and neurotransmitters released to overcome the stressor are depleted. Clinically this phase looks like exhaustion. Individuals have no energy no matter how much they sleep. They have difficulty with daily functions such as going to work, taking care of the kids, and cooking dinner. It also results in feelings of depression and hopelessness. It can take a long time to recover from this phase, just as it took a long time to get there.

Exposure to Long Term Stressors The difference between encountering a stressful situation and recovering, versus existing in a heightened state of readiness, is continued stress. Although there are physical drawbacks to continuous stress because of the elevated levels of cortisol, some people seem to thrive. Those individuals have developed healthy mental attributes which allow them to tackle challenges with confidence. Every individual has a different tolerance for stress. If the level of stress exceeds the individual’s tolerance level it will ultimately lead to exhaustion. Individuals who are in the midst of chronic stress often turn to maladaptive habits to help them cope. It could be poor eating habits, excess sugar or caffeine consumption, cigarette smoking, alcohol or drug abuse, or social isolation. Not only do these habits not help, but they further deplete the individual and lower their resistance to stress. From a Naturopathic perspective we recommend:

1. Prioritizing sleep and exercise (although not too strenuous if energy is low), 2. Eating unprocessed foods low in sugar and high in nutrients to help the body to rebuild and recover, 3. Avoiding caffeine. Meditation is also a helpful tool. It is also important to consider “obstacles to cure” which are the people, situations, or environmental factors which prevent recovery. These factors need to be identified and removed. A comprehensive approach can help improve stress-related symptoms and even increase an individual’s capability to deal with stress. Dr. Stacey Munro is a Naturopathic physician who specializes in prevention and treatment of chronic health conditions. Following Naturopathic philosophy, she looks for the root cause, rather than just treating symptoms. Dr. Munro prescribes dietary and lifestyle changes, nutritional supplements, herbs, and other natural therapies. Nature’s Helper Medical Clinic 178 Mountain Road, Suffield, CT (860) 758-7808 www.NaturesHelperMedical.com.

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Is Anxiety the Cause of Your Insomnia? By Jessica Pizano

t’s been a long, busy day. Meetings at work meant that you accomplished almost nothing else. Then, you arrived home and had to cook dinner, handle chores and take care of the kids. Finally, exhausted you crawl into bed in hopes of a good nights sleep. You sigh as your head hits the pillow and tuck the blanket around you. You close your eyes and wait. Ten minutes, fifteen, twenty, thirty . . . Yes, still awake. You count sheep, read in bed and yet are still awake. The question is… “Why?” First of all, it is important to understand insomnia. Insomnia is defined as the difficulty falling asleep or staying asleep. It is considered chronic if it happens at least three nights per week for three months or longer. Symptoms of insomnia include: • Difficulty falling or staying asleep • Waking up too early in the morning • Unrefreshing sleep • Fatigue or low energy • Cognitive impairment • Mood disturbance • Behavior problems (impulsive or aggressive) • Difficulty with work, school, and interpersonal relationships Insomnia and Stress The hectic pace of modern life can cause chronic stress for many individuals. The physiologic response to stress is for the adrenal glands, which sit on top of each kidney, to secrete stress hormones. During acute stress, the adrenal glands secrete DHEA and cortisol. When stress becomes chronic the adrenals have trouble keeping up with this and first DHEA levels will become depleted. If stress continues to persist, cortisol will also plummet. This leaves one exhausted and is therefore called adrenal fatigue. Typically, cortisol should be released in the greatest quantities early in the morning to help you wake up and decrease throughout the day till it is at its lowest point at night so that you may fall asleep. This is often referred to as your circadian rhythm. When dealing with chronic stress cortisol often becomes elevated, particularly in the evening hours. This can make it very difficult to sleep and is one of the most common causes of insomnia. People with insomnia due to stress often describe the feel as being, “tired but wired.”

Natural Nutmeg - December 2016

This type of sleep disturbance is often called a circadian rhythm sleep disorder. It is marked by the inability to fall asleep at a desired, conventional time and wake up at a socially acceptable morning time. Sleep is generally of normal quality and duration for age and they maintain a stable but delayed sleep-wake pattern. Typically, adrenal issues are corrected with adoptogenic herbs. Adaptogens are botanicals that help the body better cope with stress and help to normalize physiologic reactions in the body. Examples of adaptogens include: ashwagandha, rhodiola, panax ginseng, maca, and holy basil. One of my favorite interventions for insomnia due to high cortisol is holy basil tea. This is generally sold as Tulsi tea and is a pleasant tasting herbal tea that does not contain caffeine. This herb is quite calming and can help one relax sufficiently to be able to sleep. It is not, however, a sedative. Therefore, it can also be used during the daytime and won’t impair one’s ability to make a decision, work heavy machinery or respond to a problem. For those with autoimmune disease, it is not always a good idea to use adaptogenic herbs other than maca or holy basil as they may increase the activity of the immune system worsening autoimmunity. Insomnia, Anxiety and Norepinephrine/Epinephrine For some, regardless of what has been happening earlier in the day, they find that they cannot get their brain to stop spinning so that they may relax and fall asleep. This can occur during the daytime as well. So, for example, one might have a minor disagreement with a colleague at work. While one person may brush it off as nothing all that alarming, another might not be able to get it out of their mind. In fact, by the time they have played the event over and over again in their mind they may think that the person hates them. This could even go as far as to cause the person to avoid the colleague. While the individual may not describe themselves as anxious, this is one type of anxiety caused by increased levels of the neurotransmitters norepinephrine and epinephrine. These neurotransmitters (technically also the hormones noradrenaline and adrenaline, respectively) are catecholamines that are released as part of our sympathetic nervous system’s “fight or flight” response. They are released to make us alert, focused and vigilant. While technically important for times of high stress, frequently we have increased levels from the constant stress of modern life.

For many this is exacerbated by their genetics. A common single nucleotide polymorphism (SNP—pronounced “snip”), or change in the genetic code, to the enzyme catechol-O-methyltransferase (COMT) can worsen the effect of modern stress. This enzyme is important for the breakdown of catecholamines including: dopamine, norepinephrine, epinephrine and estrogen. When there is a SNP to the COMT enzyme the enzyme’s function is decreased. This leads to increased levels of catecholamines such as norepinephrine and epinephrine. This can cause a hypervigilant state. While this can make one’s executive function (think Type “A” personality) much better, for the individual it can lead to problems quieting the mind and sleeping. This can be particularly problematic the week prior to menstruation for women with the COMT SNP as the enzyme is further taxed by the estrogen load. This can cause increased anxiety and sleep issues just before her period.

ing. This can be further compounded by the fact that histamine can increase levels of excitatory neurotransmitters including norepinephrine and epinephrine while decreasing inhibitor (calming) neurotransmitters including gamma-aminobutyric acid (GABA) and serotonin. Often those with elevated histamine will complain of anxiety. For those with COMT SNPs, this can compound the problem.

Thankfully, there is a simple nutritional solution. For every enzyme there is a cofactor. Cofactors are helpers that are required to allow the enzyme to function. These are generally vitamins and minerals. In the case of the COMT enzyme, the mineral magnesium is required as a cofactor. By dosing supplemental magnesium we can enhance the function of the COMT enzyme which then helps to decrease the level of norepinephrine and epinephrine. It is important to choose a form of magnesium that is readily usable by the body. Magnesium citrate, oxide and sulfate are osmotic laxatives that bring water into the colon and can therefore cause loose bowel movements. Choosing a magnesium glycinate, malate or threonate is more appropriate when trying to increase magnesium levels and will not cause diarrhea.

Here too genetics may play a role in histamine-induced insomnia. Propensity for allergies is certainly inherited. Additionally, genetic SNPs to the enzyme diamine oxidase (DAO) can cause increased histamine levels. DAO is an enzyme required to breakdown histamine. When one has genetic SNPs to this enzyme it causes histamine levels to rise. It also makes people have intolerance to foods that are high in histamine including alcohol, fermented foods, tomatoes, peppers, grapes, citrus fruits, older fish, shellfish, older meats (particularly ground meats), aged cheeses, chocolate and wheat. Decreasing or avoiding these foods can help to decrease histamine levels. Increasing intake of the B-vitamin riboflavin may also be helpful as it is the cofactor for DAO. Another option would be taking supplements containing the enzyme DAO 15 to 20 minutes prior to a high histamine meal.

Anxiety, Insomnia and Histamine Most people think of histamine as being involved in allergies. While this is true, it is certainly not the only role for this widespread neurotransmitter. It is used throughout the body in a wide range of processes including water balance, regulation of other neurotransmitters, body temperature control, release of gastric juices and even our sleep/wake cycle. For this reason, elevated histamine can cause insomnia. Anyone who has ever taken the over-the-counter antihistamine Benadryl can tell you that it typically makes you very sleepy. This is because as it decreases histamine, it will decrease wakefulness. On the other hand, when histamine levels are elevated sleep can be challeng-

How do you tell if you have a histamine problem? Quite often you will have other signs and symptoms including acid reflux, itching, hives, flushing, stuffy nose, increased mucus production, gastrointestinal dysregulation, or asthma. Many will also have dermatographism, or skin writing. What this means is that if scratch your skin a red, generally raised line will develop and may last ten to 15 minutes or more. Individuals may also have known environmental or food allergies.

Additionally, there are other supplements that may be helpful in decreasing histamine levels. Quercetin may be helpful since it stabilizes mast cells, the cells that release histamine, preventing the mast cell from losing its histamine load. Unfortunately, quercetin is poorly absorbed and must be taken away from food for proper absorption. The botanical butterbur may also be helpful. This herb has been proven in randomized clinical trials to be as effective as the antihistamines Claritin, Zyrtec and Allegra. Those with a ragweed allergy, unfortunately, may not tolerate this herb as it is a member of the ragweed family. Vitamin C can also help to decrease histamine. This vitamin is

the cofactor for the enzyme alcohol dehydrogenase which is responsible for the final step of histamine breakdown. Depression, Insomnia and Serotonin/Melatonin According to the Centers for Disease Control (CDC), depression affects nearly 8% of individuals ages 12 years or older. For many (though not all), this is caused by a depletion of the neurotransmitter serotonin. While often depressed individuals will want to sleep all the time they often have sleep disturbances. This is because serotonin is also linked to melatonin, a hormone released by the pineal gland that allows us to

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fall asleep. This important hormone requires serotonin as a precursor. When serotonin levels are low this will severely compromise melatonin synthesis. For individuals that are depressed and having sleep problems, melatonin may be taken supplementally to help with sleep. However, in the long run, improving serotonin levels is even more important for relieving both the depression and insomnia. Serotonin is formed from the amino acid tryptophan. Many depressed individuals benefit from taking the metabolized form of tryptophan, 5-HTP. This can help provide the body with the building blocks of this important neurotransmitter. Those taking antidepressants such as selective serotonin reuptake inhibitors (SSRIs), should ask their physician before taking 5-HTP as it could increase serotonin levels too much. Taking vitamin B6 can also be helpful as it is a cofactor required in the synthesis of serotonin. Finally, a small dose of niacin may also be helpful. This is because niacin is also synthesized from tryptophan. Insuring that niacin levels are ad-

equate can prevent the body from using tryptophan for its synthesis and allowing the tryptophan to be used to synthesize serotonin instead. General Tips for Healthy Sleep 1. Create and keep a sleep schedule. Go to bed and wake up at the same time each night. 2. Have a relaxing bedtime ritual. Avoid bright lights, television, work, video games, Facebook. 3. Avoid naps if you have trouble sleeping. While a nap may make the day feel easier, it may make it difficult to sleep at night. 4. Exercise daily. Vigorous exercise is great, though even light exercise is better than none. Avoid exercising two hours before bedtime. 5. Make your bedroom comfortable. Keep the bedroom a bit cooler—between 60 and 67 degrees. Keep the bedroom noisefree and dark. 6. Purchase a comfortable mattress and pillows. If you have allergies, make sure the bedding is free of allergens. 7. Manage your circadian rhythms. Keep your environment bright in the daytime and darker at night. 8. Avoid alcohol, cigarettes, and heavy meals in the evening. 9. Transition into bedtime. Find some time to wind down and get ready for bed. 10. If you can’t sleep, go to another room and do something relaxing until you do feel tired. Jessica Pizano is the owner of Fit to You, LLC, which offers clinical nutrition and nutrigenomic counseling, as well as personalized training programs. Her concentrations include genetics and nutrigenomics, general health and fitness, weight loss, food allergies/ sensitivities, autoimmune disease, mast cell activation disorders, post-rehabilitative work, training/nutrition for medical conditions, obesity intervention, pre- and post-natal exercise and nutrition, and Pilates. She earned a master’s degree in human nutrition that emphasizes functional medicine at the University of Bridgeport. She is a certified nutrition specialist through the Board for Certified Nutrition Specialists. She is continuing her studies at Maryland University of Integrative Health where she is pursuing a doctor of clinical nutrition and is also an adjunct faculty member teaching nutritional genomics. A certified personal trainer and a corrective exercise specialist through the National Academy of Sports Medicine, she is also certified in mat Pilates through PHI Pilates and earned her Clinical Exercise Specialist and Longevity Wellness Specialist through the American Council on Exercise. Currently, Jessica practices nutrition counseling, nutrigenomics, and personal training in her studio in Avon. She may be contacted at (860) 321-7234 or online at www. fittoyouct.com. See ad on page 23.

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Can’t Lose Weight? The Catch 22 of Stress and Sleep By Frank Aieta, ND and Diane Hayden, PhD ou’re doing everything right to lose weight and it still isn’t happening. You’re eating healthy, you’re taking supplements, you’re doing the right kind of exercise for your individual metabolism…and you’ve plateaued. “Why isn’t this working,” you ask. Well, there are two other very important components that play a big role in whether or not weight loss occurs. Sleep and stress…and they are extremely interrelated. Choosing not to get enough sleep causes a lot of undue stress on the body, and being under a lot of stress typically affects your quality of sleep. It’s a Catch 22. Let’s talk about stress first.

The following excerpt from the newly released E-book: The Weight Loss Puzzle, Finally Solved! written by myself, and Dr. Frank Aieta arms the reader with information on the physiological effects of stress and sleep disturbances on weight loss. 1. Physiological Effects of Stress Stress…might be the most commonly used word in our country these days. How many times do you hear people say, ”I’m so stressed out.” We have created a nation of overworked, overcommitted and guilt-ridden people. We continually put more and more on our plates until we have nervous breakdowns, heart attacks or are so fatigued we can’t even think straight anymore. Why? Do we even know why we’re doing this to ourselves? That’s a topic for a whole different book! Everyone thinks that we die of specific diseases…heart disease, diabetes, cancer…but more research is showing that we actually die of stress. The stress that we put on ourselves leads to the creation of these diseases. High levels of stress cause inflammatory responses in the body and prevent fat cells from releasing fuel. In addition, stress promotes cravings and sends signals to the body to increase our appetite and consume more calories. You need strength to fight off or flee that saber-toothed tiger. Problem is…unless you’re in Africa wandering around the Serengeti, chances are you’re not going to encounter one anytime soon. More likely, you spend your day sitting at a desk burning next to no calories all day. Stress makes us do crazy things like polish off a pint of Ben & Jerry’s at 9pm and then hit the sack. Like rationalize why we are skipping the gym or our workout because we’re “so stressed out.” Like stay up until 2am working on a project our boss just dumped in our lap with a ridiculous deadline. The bottom line is we have to find a way to make this stop or we will continue to become more and more unhealthy.

Natural Nutmeg - December 2016

The first step is determining how much of the stress we are under is within our control. For example, are we doing things to add to our stress level, like overcommitting ourselves? Do we feel guilty if we choose to do something for ourselves vs. everyone else in our lives? Do we choose to spend longer and longer hours at work because we have to get that raise to maintain our lifestyle? Are there things in our lives that we can eliminate to reduce our stress level? Are we willing to do that? Until you make a commitment to reduce this stress you will not be successful in losing weight. Your body is going to hang on to every bit of energy inside those fat cells if it thinks it’s in a high stress situation. It’s a primal physiological response. Until you release the stress, you won’t release the weight. So how is it done? Most people’s first thought is probably, “well, I’ll just exercise harder and longer.” Might work initially, but honestly, the majority of people can’t maintain that kind of an exercise program for long. In fact, there are studies available now that show that intense exercise is actually harmful for people under a lot of stress. Intense exercise increases inflammatory processes, and that’s the last thing we want to happen to someone with adrenal fatigue or chronic stress. Believe it or not, my recommendation is to not do any intense exercise and to only engage in leisurely walking and stress reduction activities like yoga, Tai Chi, stretching, or whatever appeals to you for at least 2 months or more. Then, re-evaluate your stress level after 2 months and add in light exercise and strength training. Stick with this program and healthy eating until you see a weight loss of 1-2lbs/ week for 2-3 months before you increase the intensity of exercise. You may also want to have your adrenals measured to determine if you truly are suffering from adrenal fatigue. 2. Physiological Effects of Sleep We all know the benefits of sleep, so why don’t we get more of it? We’ve been conditioned in this country that sleep is equivalent with being lazy. What?!? Seriously, look at the Europeans – some of the healthiest people on the planet. Everything shuts down for siesta in the middle of the day for about 4 HOURS! They’ve got it figured out. Not us Americans…nope…work, work, work and more work… oh and here’s your 2-weeks vacation. It takes 2 weeks just to wind down!

Sleep is the body’s opportunity to repair and restore. You can’t survive without it… ask any parent of a newborn. You need it to rebuild and regenerate cells, to reduce stress, improve your memory and even increase your lifespan! Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more. Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. Dieters in the study also felt hungrier when they got less sleep. Sleep and metabolism are controlled by the same sectors of the brain, when you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite. Studies show we need to get 7 to 9 hours of sleep per night. Sleep is the best way to rebuild your adrenal reserves and sleeping between 7am and 9am is the most restorative for the adrenal glands. So, how can you get the best night’s sleep possible? Here are some tips: 1. It’s a no-brainer that drinking coffee or tea right before you go to bed won’t do you any sleep favors, but you also need to watch your afternoon drinks. Check the labels on your favorite midday drinks as any that boast energy-boosting benefits are likely culprits. Then, if possible, stop sipping them by 2 p.m., so there’s time for their effects to wear off. Naturally, coffee drinks pack a real wallop, so stay away from them after lunch. 2. While it’s important to avoid a big, heavy meal right before bed (a full stomach will disturb your sleep), some foods may actually help you snooze. If you’ve had a few nights of restless sleep, have chicken or turkey breast with fresh vegetables for dinner. This meal contains a combination of protein and tryptophan, an amino acid that converts to sleep-promoting serotonin in the body. If your stomach’s growling late at night, try a small bowl of cottage cheese with berries, another dish that serves up tryptophan. 3. Surprisingly, a hot bath might make it harder for you to drift off. Doing anything that raises your body temperature too close to bedtime may actually hinder you from falling asleep, because your body needs to cool to a certain temperature in order to reach a sound slumber. 4. Keeping your room dark while you sleep is a great start, but bringing the lights

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down before bed is also important. Dimness signals the biological clock that it’s time to wind down, while bright light says “daytime!” 5. For tech-free zzz’s, disconnect an hour before bed, turn your smartphone off, and put any gadgets on an out-of-reach dresser or in another room so you won’t be able to grab it if you get the late-night urge. Also, invest in a real alarm clock as using your cell will only give you another excuse to keep it close. And the cardinal rule of sleep hygiene: your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you’re up against at night, the harder it will be to transition into sleep.

Dr. Frank Aieta is a board-certified and licensed Naturopathic Physician with a private practice in West Hartford, Conn. He specializes in the treatment of disease, using natural therapies such as acupuncture, homeopathy, spinal manipulation, clinical nutrition, herbal medicine and natural hormone balancing. For more information please visit www.draieta.com. See ad on page 17. Dr. Diane Hayden is the owner and publisher of Natural Nutmeg Magazine and Essential Living Maine Magazine and is an author, speaker, and workshop facilitator. She holds a B.S. in Marketing from the University of Connecticut, a Ph.D. in Exercise Physiology from the University of Maryland and is an Empowerment Life Coach. For 20 years, her work has focused on inspiring people to learn about the power of thought and belief systems and how that shapes their lives. Her passion centers on helping men and women break the failed relationship cycle through her proprietary SPARK method. You can learn more about her online at http:// drdianehayden.com/. See ad on page 31.

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HAPPENINGS

December 2016

Friday, December 2nd

Thursday, December 8th

Monday, December 12th

Sound Healing Meditation with Priscilla Bengtson. 7:00 p.m. – 8:15 p.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Tarot Reader Meet Up with Melinda. 7:00 p.m. – 8:30 p.m. $25.00. Join us in community to share experiences, ask questions, discuss different topics and practice readings. We learn from each other in a safe and judgement free environment. Practice is key. All levels are welcome. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

E=Me! Power Tools for Living with Pat McGrath. 6:30 p.m. – 8:30 p.m. $45.00. Borrowing from Einstein, Pat uses a new formula which describes something more complex than space and time – Being Human. The new formula is E=me!. The “E” can translate to: Emotional, Enlightened, Emerging, Energetic, Evolving, Enough! Pat draws from her training in Meditation, Feng Shui and Spiritual counseling to create this workshop that is all about you. Learn ways in which you can empower yourself and gain access to that unlimited resource that is your spirit. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Saturday December 3rd Free Reiki at Thyme & Season 12 - 3 Tranquil Healing Reiki provided by Usui Reiki Master Anita Jones. First & 3rd Saturday of Every Month! Free Session, No reservation. Thyme & Season Natural Market, 3040 Whitney Ave, Hamden, (1 m south of Sleeping Giant/QU; ¼ m north of end of Rt 40 connector from I-91 exit 10) 203-407-8128. Also, in-store Certified Nutrition Counselor to assist you M-F.

Tuesday, December 6th Sound Healing Meditation with Priscilla Bengtson. 10:00 a.m. – 11:15 a.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Wednesday, December 7th Spiritual Book Club with Jen Fitts. 7:00 p.m. – 8:30 p.m. $15.00. Are you the owner of a large library of spiritual books? Join us in this new venture of gathering in community to discuss spiritual books. Each month we’ll cover a specific book and then join in conversation on the topic. Bring your thoughts and ideas and discuss with like-minded individuals everything spiritual. The book for this month is: The Dark Side of the Light Chasers by Debbie Ford. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

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Friday, December 9th So you want to be a Medium? with Priscilla Bengtson. 6:30 p.m. – 9:00 p.m. $50.00. Are you ready to take your intuitive skills to the next step by connecting with angels, guides and loved ones in the spirit world? Participants will learn the differences between mediumship and psychic ability, how to receive messages clearly and how to know who you are working with in the spirit world. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Saturday, December 10th Psychic Saturday. 10:00 a.m. – 4:00 p.m. $25.00 for a 20-minute reading. Receive a private reading to connect you to guidance from your angels, spirit guides and loved ones. Check the web site for Readers. Pre-scheduling is highly recommended. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To pre-schedule an appointment, please call 860.430.9801 or visit www.healinginharmonycenter.com. Holiday Open House and Crafter’s Fair. 10:00 a.m. – 4:00 p.m. FREE. It’s our annual Holiday Open House and Crafter’s Fair. Complete your holiday gift shopping with items from our talented vendors. Find jewelry, household gifts, and crystals. See what the Center has to offer. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. For information please call 860.430.9801 or visit www.healinginharmonycenter.com.

Sunday, December 11th Women’s Empowerment Meditation. 10:00 a.m. – 12:00 noon. $25.00. This guided meditation is specifically designed to the energy of the group. We invite in our angels and guides to help us release those things that keep us stuck. The energy of the group helps us to release those things that no longer serve our highest good and allow us to live an empowered life. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Tuesday, December 13th The Nuts and Bolts of Spirituality: A monthly group for Men with Ken Freschi. 7:00 p.m. – 8:00 p.m. $15.00. Join Ken Freschi each month in this spirituality group just for men. Meet with like-minded individuals to discuss a variety of life and spiritual topics. Ken’s book, Our Walk to Eternity, will be used as a guideline for the group and aid in exploring the human journey and the lessons we are here to learn. Open for all levels of spiritual seekers. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Wednesday, December 14th Healing in Harmony Night. 5:00 p.m. – 7:00 p.m. FREE. Stop by the center for a FREE healing service. Participants will sit individually with a healer and receive an 8 – 10 minute healing. No reservation required. You will be served in the order in which you enter the center. The healing services are offered one night each month. Held at The Healing in Harmony Center, Glastonbury. For more information, please call 860.430.9801 or visit www.healinginharmonycenter.com. Singing Jam, the Holiday Edition with Lauren Graczyk. 7:00 p.m. - 8:30 pm. $10.00. Come join us as we raise our vibrations and sing with Spirit. No singing experience is necessary. All the songs are sung a capella and are easy to learn. This is a Holiday songs edition. The focus is on freeing your voice, listening to each other and finding freedom and connection through song. Just bring in your best “shower” voice and an open heart. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

ONGOING Saturday, December 17th

Wednesday, December 21st

Integrated Energy Therapy (IET), Advanced Level with Dan Lupacchino and Christine Cartwright. 9:30 a.m. – 6:00 p.m. $230.00. The Advanced training includes attunement to the Advanced IET® energy ray which unlocks the 5th DNA pair and activates the energy of your soul’s purpose; the ability to do a “Soul Star” clearing to activate your soul’s purpose; use of the Heartnet process to manifest your dreams; use of the powerful energy wave technique to clear resistance; how to build Heartbeams to anchor angelic energy into the Earth. Fully illustrated training guide and certificate provided. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Winter Solstice Sound Healing Meditation/Reiki with Priscilla Bengtson and Dan Lupacchino. 5:00 p.m. – 6:15 p.m. $35.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls, Reiki and Essential Oils. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released while the Reiki amplifies the healing. Find your inner calm and walk away feeling refreshed and renewed. Scented items will be used as we welcome the Winter Solstice. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Free Reiki at Thyme & Season 1:30-4: Tranquil Healing Reiki provided by Usui Reiki Master Anita Jones. First & 3rd Saturday of Every Month! Free Session, No reservation. Thyme & Season Natural Market, 3040 Whitney Ave, Hamden, (1 m south of Sleeping Giant/QU; ¼ m north of end of Rt 40 connector from I-91 exit 10) 203-4078128. Also: in-store Certified Nutrition Counselor to assist you M-F.

Winter Solstice Sound Healing Meditation/Reiki with Priscilla Bengtson and Dan Lupacchino. 7:00 p.m. – 8:15 p.m. $35.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls, Reiki and Essential Oils. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released while the Reiki amplifies the healing. Find your inner calm and walk away feeling refreshed and renewed. Scented items will be used as we welcome the Winter Solstice. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Homeopathy Study Group: Sponsored by Connecticut Homeopathy. Learn to treat yourself & your family for first aid & acute illness with homeopathy; Prevent use of OTC or prescription meds. Study group meets every 3rd Saturday, 1-2:30pm at North Haven Public Library; $8.00, RSVP Required, email to: connecticuthomeopathy@gmail.com. Coupon for homeopathic medicine. Certified Nutrition Counselor to assist you with “which ‘blue tube’ is best” M-F 9-5 at Thyme & Season Natural Market, 3040 Whitney Ave, Hamden. www.ThymeAndSeasonNaturalMarket.com

Sunday, December 18th Reiki II with Christine Cartwright. 9:00 a.m. – 5:00 p.m. $160.00. Receive attunements to higher frequencies of universal energy and enhance your healing work. Learn how to do distance healing, as well as heal mental, emotional and past life issues. Participants receive a manual and certificate. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Friday, December 23rd Gallery Night with Priscilla Bengtson. 6:30 p.m. – 8:30 p.m. $45.00. Join us for an intimate evening of experiencing intuitive readings with medium Priscilla Bengtson. Priscilla is a certified Angel Therapy Practitioner®, Medium and Psychic Intuitive who connects with angels, spirit guides and those who have crossed over. Readings will be done gallery-style with Priscilla providing messages to the audience as they come through to her. The group is kept small so that everyone receives guidance. Seating is limited and pre-registration is required. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Wednesday, December 28th Home Message Circle. 7:00 p.m. – 8:30 p.m. $20.00. The session is open to anyone who wishes to practice their mediumship message delivery in a group. Your ability doesn’t matter as we are all here to get some practice and learn from each other. A group facilitator will help you stay on track with your message if needed. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Mondays Sound Healing Concerts, 6:30-8:00pm, 2nd Monday of each month. These healing events will have a blend of channeled messages, energy work, voice, Alchemy Crystal Bowls, brass bowls and gongs to create the necessary environment to support an evening of transformation. All of these tools will be chosen in advance based on the energetics and the requirements of the group for that evening. Each Concert will be unique and will be an environment full of potential to heal, change and grow on many levels. Fee: $25 Call 860-358-9272 or email info.rondamico@gmail.com to reserve your spot. 595 Main St, 2nd Floor, Portland CT

Tuesdays Cranial Sacral Study Group, 7:00-9:00pm. Joe Belanger, PT, has created this ongoing study group as a way to further support practitioners of cranial technique after their cranial class(es) have finished. This group is designed to answer any questions you may have as well as review, re-learn and practice whatever is helpful to you. No one gets quizzed on what they know or don’t know. The focus is to embody helping someone heal using Cranial Sacral Therapy versus just trying to get rid of their symptoms. Location: Ron D’Amico, LLC, Center for Integrative Healing and Education, 595 Main Street, 2nd Floor, Portland, CT. Fee: $20. To register, call 860.316.5604 or email joeb.pt@snet.net. 595 Main St, 2nd Floor, Portland CT Stiff Neck, Tight Shoulders, Aching Back? Classic Feldenkrais Awareness Through Movement Lessons taught by Karen Emerick to relieve your body of stiffness, tight muscles and pain. Please see the description below of The Feldenkrais Method under Wednesday Ongoing Classes for more information. Glastonbury 6-7pm. $15. Drop-ins $20. Register: 860-633—7667

Wednesdays The Feldenkrais Method ®Awareness Through Movement® Classes with Karen Emerick, A powerful way to eliminate stress and pain while dramatically increasing flexibility. Through stress and injury we develop habitually chronic tight muscles and stiff joints leaving us feeling older than we are. Through slow, deceptively simple and ingeniously designed movements done on the floor, these chronic old patterns ingrained in our body melt away, leaving relaxed muscles, improved coordination and balance and an effortless sense of movement. Glastonbury, 10:15am – 11:30am, $15, drop-ins $20. Register: 860-633-7667. Milford Homeopathic Study Group Come and learn the principles of homeopathy and how to use homeopathic remedies for different acute conditions so you can treat yourself, family and friends. Every 3rd Wednesday of the month starting in September. Meet from 7:00PM - 8:30PM at The Family Room, 31 Cherry St. Milford, CT. Fee: $5. Email connecticuthomeopathy@gmail. com to reserve your spot. Sponsored by the CT Alliance to Advance Homeopathy.

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Shamanic Theory- 7:00-8:00 Hosted by Naughty Shaman. Join Nicole Lewis exploring shamanic practices and teachers. You will be able to compare and contrast various methods to develop your unique medicine. A key element of shamanism is honoring those teachers who came before us. You will be exposed to teachers to serve as a launch pad for discussion of shamanic concepts and how they apply to your life. naughtyshaman.com 860-430-1788

Thursdays Energetic Healing Groups, 6:30-8:00pm. Ron D’Amico, Intuitive Healer, Spiritual Guide and Teacher, has created a class for people to experience healing in a group setting. These group healings are created to facilitate healing at the root level, whether physical, emotional, mental, or spiritual/karmic. Group dynamics are very powerful. Ron has created a way of tapping into this potential to channel this energy to increase changes exponentially. Each group is unique and is an expression of the people who attend that evening. Within the experiences you will find this is a journey to the Heart and Soul of you and a way of bringing yourself through your current and past challenges as well as opening doors to your higher potential. Fee: $25 Call 860-358-9272 or email info.rondamico@ gmail.com to reserve your spot. 595 Main St, 2nd Floor, Portland CT

Saturdays Homeopathic Study Group. 1:00 - 2:30PM. Third Saturdays. Come and learn the principles of homeopathy and how to use the homeopathic remedies for different acute conditions so you can treat yourself, family and friends. Small fee TBD for photocopying etc. Group Leader: Louise Sanchione, ND, CCH, MA, MS. Held at: CT Alliance to Advance Homeopathy, 299 Washington Ave. Suite 18S, Hamden, CT. Please RSVP your interest at connecuticuthomeopathy@gmail.com

CLASSIFIED Beautiful Office Space, Portland. Integrative healing center looking for holistic practitioners who have their own practice, interested in sharing space with other like-minded professionals. Seeking naturopath, nutritionist, life coach, yoga therapist, acupuncturist, energy healer or other healing modality. Includes waiting room, internet and break room. Also available - 1000 sq ft class room space. Very accessible building, ample parking close to Rte 9 in Middletown area. www.rondamico.net Contact Angela at 860-358-9272 or info.rondamico@gmail.com Workshop/Class Space - Holistic Healing Center in Portland has a large and newly renovated workshop/classroom space available in beautiful 1000sf open well lit room, can seat up to 60 comfortably, also good for Yoga/Tai Chi type classes, call Angela at 860-358-9272 or email angela.rondamico@gmail.com. www.rondamico.net

34 Natural NaturalNutmeg Nutmeg- -December December2016 2016

RESOURCES ACUPUNCTURE Acupuncture of Greater Hartford Stan Baker, LAC 645 Farmington Ave, Hartford, CT 06105 860.836.1068 •.acupuncturestanbaker.com See ad on page 19. Valley Spirit Acupuncture Jampa Mackenzie Stewart, MSOM, L.Ac. Board Certified in Acupuncture 6 Green Hill Road, Washington Depot CT 860.619.2788 • ValleySpiritAcupuncture.com See ad on page 17.

DENTISTRY Livingstone Dental Excellence Dr. Thomas Livingstone 3 Railroad St. North Canaan, CT 860.824.0751 • livingstonedentalexcellence.com See ad on page 19. Dr. Steven Hinchey 2249 New London Turnpike South Glastonbury, CT. (860) 633-6518 www.dentistryfordiabetics.com/drhinchey See ad on page 22.

FINANCIAL PLANNING Conscious Capital Wealth Management, LLC Lawrence Ford 381 Hubbard St. ste. 300, Glastonbury, CT 06033 (860) 6598299 • Lford@consciouscapitalwm.com www.consciouscapitalwm.com See ad on page 31.

HEALTH FOOD STORES Parkade Health Shoppe Manchester Parkade, 378 West Middle Tpke, Manchester, CT • 860.646.8178 M-Sat 8am-9pm • Sun 9am-6pm See ad on page 3.

HOLISTIC CENTERS Integrative Wellness and Physical Therapy 34 Jerome Ave, Suite 305 Bloomfield, CT 06002 (860) 519-1916 info@IntegrativeWellnessAndPT.com See ads on page 13 and 21. Naughty Shaman Center for Shamanic Arts 2450 Main Street Glastonbury, CT 06232 naughtyshaman.com 860-430-1788. See ad on page 25. Ron D’Amico, LLC Center for Integrative Healing and Education 595 Main St., 2nd Floor, Portland, CT 860-358-9272 info@rondamico@gmail.com www.rondamico.net See ad on page 23.

HOMEOPATHY CT Alliance to Advance Homeopathy Awareness - Education - Consultations 299 Washington Ave., Suite 18S, Hamden, CT Contact: Louise Sanchione, CCH, ND, MA, MS Email: connecticuthomeopathy@gmail.com VM: 413-320-9158 (CT Based)

HYPNOSIS Diane Bahr-Groth, C. Hy., TFT, Dir. 1177 High Ridge Road, Stamford, CT. (203)595-0110 • mindbodytransformation.com See ad on page 14. Mind Matters Hypnosis Center Lisa Zaccheo, MA, BCH, BCI Board Certified Hypnotist & Instructor 12 Waterside Court, Avon, CT 06001 (860)693-6448 • MindMatters@comcast.net www.mindmattershypnosis.com See ad on page 16. Michele P. Rousseau, MA, CH 267 William Street, Middletown, CT 06457 860-704-9054 • mprousseau@sbcglobal.net www.micheleprousseau.com

INTEGRATED MEDICINE ProNatural Physicians Group 120 Webster Sqr Rd.Berlin, CT 06037 (860) 829-0707 www.ProNaturalPhysicians.com See ad on page 30. Tamara Sachs, MD Functional Medicine & Integrative Care LLC 15 Bennitt Street, New Milford CT 860-354-3304 • www.tsachsmd.com See ad on page 16.

INTEGRATIVE APRN’S/ NURSE PRACTITIONERS ProNatural Physicians Group Lara O’Neil, Pediatric APRN Amanda Swan, Adult/Women’s Health APRN 120 Webster Square Road Berlin, CT 06037 • 860-829-0707 ProNaturalPhysicians@comcast.net See ad on page 30

MASSAGE Elisabeth Moss 12 Old Farms Rd, Avon, CT 06001 860.550.0882 www.elisabethmoss.com elisabethmossart@gmail.com Valley Spirit Wellness Center 6 Green Hill Road, Washington Depot CT 860.619.2788 • ValleySpiritCoop.com See ad on page 17.

MEDITATION

PHYSICIANS, M.D.

SKINCARE

Valley Spirit Wellness Center 6 Green Hill Road, Washington Depot CT 860.619.2788 • ValleySpiritCoop.com See ad on page 17.

Natural Health & Healing, LLC Deanna M. Cherrone, MD 61 S. Main St, Ste 210, West Hartford, CT (860) 677-4600 • naturalhealthandhealing.net See ad on back cover.

Anew You Skincare & Wellness Center Melissa Martin, 16A Ensign Drive, Avon. (860)284-9730 • www.anewyouskincare.net Melissa@anewyouskincare.net See ad on page 16.

Optimal Health Medical, LLC Henry C. Sobo, M.D. 111 High Ridge Rd. ,Stamford, CT 06905 203-348-8805 • www.drsobo.com

TAI CHI/QIGONG

NATUROPATHIC MEDICINE CT Natural Health Specialists Dr. Lauren Young, Dr. Ashley Burkman, Dr. Tonya Pasternak and Dr Craig Fasullo 315 E. Center St., Manchester, CT 06040 (860) 533-0179 • www.ctnaturalhhealth.com See ad on page 29. Debra Gibson, ND 100 Danbury Road, Ste. 102 Ridgefield, CT 06877 • (203)431-4443 See ad on page 29. Naturopathic & Acupuncture Health Center Dr. Marie Mammone, Dr. Renee Mammone, NDs John Mammone, Licensed Acupuncturist 274 Silas Deane Hwy., Wethersfield, CT 06109 (860)529-1200 • www.NAHcenter.com Stacey Munro, N.D. Nature’s Helper Medical Clinic 178 Mountain Road, Suffield, CT 06078 860.758.7808 • www.natureshelpermedical.com The Wellness Institute Marvin Schweitzer, ND 1 Westport Ave, Norwalk, CT (203) 847-2788 See ad on page 11. West Hartford Naturopathic Medicine Frank Aieta, ND 301 N. Main St., West Hartford, CT (860) 232-9662 • www.DRAIETA.com See ad on page 17.

Tamara Sachs, MD Functional Medicine & Integrative Care LLC 15 Bennitt Street, New Milford CT 860-354-3304 • www.tsachsmd.com See ad on page 16.

PSYCHIATRY David London, MD 567 Vauxhall St. Ext. #218, Waterford, CT (860) 443-5822 - davidlondonmd.com

PSYCHOTHERAPY Inner Change Holistic Counseling Deni Weber, MA, LPC, DCEP Weston, CT. • 203-544-6094 DeniWeber.com

SCHOOLS Dharma School - Energy Healing Certificate Naughty Shaman Center for Shamanic Arts 2450 Main Street Glastonbury, CT 06232 naughtyshaman.com 860-430-1788. See ad on page 25.

Valley Spirit Wellness Center 6 Green Hill Road, Washington Depot CT 860.619.2788 • ValleySpiritCoop.com See ad on page 17.

THERMOGRAPHY Sophia Natural Health Center 31 Old Route 7, Brookfield, CT 06804. (203) 740-9300 • SophiaNaturalHealth.com

YOGA / PILATES CENTERS Valley Spirit Wellness Center 6 Green Hill Road, Washington Depot CT 860.619.2788 • ValleySpiritCoop.com See ad on page 17. West Hartford Yoga 23 Brook Street, West Hartford, CT 06110 PH: 860.953.9642 • www.westhartfordyoga.com info@westhartfordyoga.com www.westhartfordyoga.com Offering 70 weekly classes.

ProNatural Physicians Group Dr. Ann Aresco, Dr. Ann Aresco, Dr. Summer McAllister, Dr. Sarah Zambarano 120 Webster Sqr Rd.Berlin, CT 06037 P: 860-829-0707 - F: 860-829-0606 E: ProNaturalPhysicians@comcast.net www.ProNaturalPhysicians.com See ad on page 30.

NUTRITION Holcare Nutrition Vicki Kobliner MS RD 3 Hollyhock Lane, Suite 2A, Wilton, CT 06897 203-834-9949 • www.holcarenutrition.com See ads on page 17. Holly Niles, MS, CNS, LDN Licensed Functional Medicine Clinical Nutritionist Integrative Wellness 34 Jerome Avenue, Suite 305 Bloomfield, CT 06002 (860)519-1916 HollyNiles@IntegrativeWellnessAndPT.com www.IntegrativeWellnessAndPT.com See ads on page 13 and 21.

Advanced Allergy Relief www.aarct.com

203.239.3400

North Haven & West Hartford, CT

food • airborne chemicals • pets mold • dust

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BERNIE

By Bernie Siegel, MD

Loss, Pain, and Gain

recently had another book published. It is written as a children’s book but is for all ages because we are all children who experience loss at some time in our lives. The book, entitled “Buddy’s Candle,” is about what I learned that helped me heal the pain, grief and losses in my life. It’s not easy when your parents die and you are no longer someone’s child. It’s not easy to be a surgeon and see all the suffering and pain you cannot cure and your medical information doesn’t prepare you for. What we all need is to be educated about ourselves, other people, life and its difficulties. When all you know how to do is bury the pain or numb and distract yourself from it, the result damages yourself and your body. This is called Post Traumatic Stress Disorder. What we need to do is express our pain, relieving our bodies and minds of the burden of these stored wounds. I kept a journal years ago when I was doing surgery. One day I forgot to hide it from the family and my wife found it. She told me she noticed that there was nothing funny in it. My response was that my life isn’t funny. She, then, proceeded to re-tell me jokes I told the family about things that had happened in the hospital that never made it into my journal. What we all need to do is be sure and make notes about the good things that happen and put them in our journals to store them in our hearts’ treasure chests along with the bad. One of my favorite movies, Harold and Maude, illustrates the triumph of hope over morbidity. Ruth Gordon plays a soon-to-be 80-year-old woman named Maude, optimistic about life, and Bud Cort plays a college student, Harold, fixated with death. Despite her idealistic outlook, Maude commits suicide at age 80. Soon after, you see Harold’s car, a hearse, go over a cliff. The assumption is that Harold, because of his infatuation with death and dying, has committed suicide as well; however, the next scene shows him walking away playing his banjo. What we glean from that scene is that even Harold, a morbid pessimist, was able to overcome having death as his life’s primary focus. This movie is about hope and living, even in the face of despondence or despair. As Gordon says, “Give me an L, give me an I, give me a V, give me an E; LIVE, otherwise you’ve got nothing to talk about in the locker room.” 36

Natural Nutmeg - December 2016

For me, that is the essence of life. When we get back to living in the moment, we heal our lives. Children and animals do it instinctively. An X-ray of our son Keith’s leg at age 7 showed what appeared to be a malignant bone tumor. I was, appropriately, depressed and expected the family to be, likewise. Keith came to me the next day and said, “Dad, can I talk to you for a minute? You’re handling this poorly.” In essence, that’s the message behind my book. Do you think that your loved ones, be they people or pets, judge how much you love them by watching to see how long you will be miserable and overwhelmed with grief after they die? I think they, instead, look to see if you continue to enjoy life and live as they would want you to live. When they see that you can smile and laugh again, they will know they did a good job teaching you about life and that the only thing which is immortal and of permanence is love. The essence of “Buddy’s Candle” is this: you should not put out your loved ones’ celestial candle with your never-ending tears and despair. That is not their wish, and that is a poor way to deal with loss. Any child, cat or dog can tell you that. For many, Dr. Bernard Siegel-or Bernie, as he prefers to becalledneeds no introduction. He has touched many lives all overthe Planet. In 1978, he reached a national and then international audience when he began talking about patient empowerment and the choice to live fully and die in peace. As a physician who has cared for and counseled innumerable people whose mortality has been threatened by illness, Bernie embraces a philosophy of living and dying that stands at the forefront of the medical ethics and spiritual issues our Society grapples with today. Read Bernie’s regular blog posts on his website where you will also find his books, articles, and CDs: http://www. berniesiegelmd.com. Bernie currently holds a cancer support group the second and fourth Tuesday evenings of the month 1:30-3:30PM at Coachman’s Square at 21 Bradley Road, Woodbridge. If interested contact Lucille Ranciato: lranciato2@yahoo.com 203 288 2839; or Bernie: bugsyssiegel@sbcglobal.net. You can find Bernie’s books ad CDs at Wisdom of the Ages in Simsbury, Ct. See ad on page 8.

Specializing in Women’s Health Wellness • Gynecology • Obstetrics

Our holistic approach to women’s health is designed to appeal to each patient’s physical, emotional and spiritual balance. We invite you to visit our uniquely designed and operated medical practice because we’re confident that upon arrival and throughout your treatment, you will find our facility soothing, comfortable and technologically advanced. Our skilled team of professionals can respond to whatever you need to help you feel better, look good and live to your fullest potential.

www.ctwomenobgyn.com Office Locations:

South Windsor (860)648-2748 ~ West Hartford (860)231-1644 Enfield (860)231-1644

Hartford HealthCare Cancer Institute at Hartford Hospital is pleased to announce its new Integrative Medicine Center

Integrative Medicine

Services Include:

At the Helen & Harry Gray Cancer Center-Avon 80 Fisher Drive, Avon Park North Avon, CT 06001

Acupuncture

Physician Consultations

Art for Healing

Reﬂexology

Evidence-based Research Studies

Reiki & Energy Therapy

Guided Imagery & Hypnotherapy

Wellness Classes & Education

Massage Therapy

Yoga Therapy

Personalized Genetic Testing

• Most insurance plans accepted • Directed by: Erika Cappelluti MD, PhD, MA, FCCP, ABIHM (Medical Director) Eric R. Secor, Jr. ND, PhD, MPH, MS, LAc (Associate Medical Director)

The Center for the Healing Arts

Tel 860.972.4444 Fax 860.545.4311

www.harthosp.org/IntMed/

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Natural Nutmeg - December 2016

In Hartford County: Call David: 860.707.6014 Email: David@NaturalNutmeg.com

Deanna Cherrone, M.D.

Internal Medicine Functional Medicine practitioner

“Do you believe you should feel better than you do?” I help restore balance so that you can look, feel and function your best. Areas of Focus: • Adrenal Fatigue • Bioidentical Hormone Replacement Therapy • Bone Loss • Detoxification • Food Sensitivities • Heavy Metal Testing & Oral Chelation • Leaky gut • Menopause & Andropause • Mind Body Medicine

Many of my patients are simply looking for someone who will listen.

Functional Medicine explores the root cause symptoms: Fatigue • Brain Fog • Sugar Cravings • Headaches • Depression • Stress & Anxiety • Decreased Libido • Aches & Pains • Decreased Stamina • Constipation • Allergies • Inability to Lose Weight • Insomnia Dr. Cherrone, founder of Natural Health & Healing, provides Functional Medicine with emphasis on patient education and self care for optimal health.

CALL DR. CHERRONE TODAY AT (860) 677-4600

• Neurotransmitter Testing • Nutritional & Lifestyle Counseling • Thyroid • Weight Loss

61 S. Main St., West Hartford, CT • www.naturalhealthandhealing.net www.NaturalNutmeg.com