Natural Nutmeg February 2013

February 2013

Natural Nutmeg Connecticut's Resource For Living Naturally

The Wiser We Get Bernie Siegel, MD

Proven Ways to Protect Your Heart Paul D. Tortland, DO

The Keys to Happiness Elizabeth Hamilton-Guarino

Integrative Health Care... the Future of Healthcare in America Michael B. Teiger, MD, FCCP

Ignite Your Fat Burning Potential Diane Hindman, PhD

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Natural Nutmeg February 2013

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Featured Content

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Proven Ways to Protect Your Heart Paul D. Tortland, DO 12

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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 good health.

The Keys to Happiness Elizabeth Hamilton-Guarino 22 Integrative Health Care... the Future of Healthcare in America Michael B. Teiger, MDCP 32

PUBLISHERS

Dr. Diane Hindman Chris Hindman Publisher@naturalnutmeg.com

Editor-in-Chief

Ignite Your Fat Burning Potential Diane Hindman, PhD 36

Deb Percival Deb@naturalnutmeg.com

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ADVISORY BOARD

Ann Aresco, N.D. Deanna M. Cherrone, M.D. Debra Gibson, ND Lauren Gouin, ND Kenneth Hoffman, LAc, CCH David Johnston, DO Roberta Kline, MD Vicki Kobliner, MS, RD, CD-N Donald Piccoli, DC Paul Tortland, DO

Departments The BUZZ 6

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BERNIE Bernie Siegel, MD 9 Inspire 10

Natural Nutmeg Magazine P.O. Box 447, Avon, CT 06001 Ph. (860)206-9500 Fax (860)263-8505

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REMEDIES 24 Prevention 28

Natural Nutmeg is a free publication supported solely by our advertisers and distributed throughout Connecticut. Please call for a location near you. (860) 206-9500 or email to publisher@naturalnutmeg.com.

Nourish 35 Happenings 38 Resources 41 4

Natural Nutmeg February 2013

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© 2007-12 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 articles and advertisements, nor are we responsible for the products and services advertised. We welcome your feedback.

publisher'sletter

I

t is amazing how quickly time flies by and it seems to go even faster if we do not have control over how we spend our time. Much of the problem lies in drawing the line between work and leisure time. In a recent coaching study, I read that couples spend an average of 12 minutes a day talking to each other and only 40 minutes a week playing with their children. The average American works 20% more today than in 1973 and has 32% less free time per week.

So, what can we do? The first is to get your priorities straight and review your daily schedule.

Where do you spend your time? What does a typical week look like? How many hours a week are you working versus playing or engaging in time with your friends and family? I hear many people say, “Oh, I have no time to exercise, to spend with my friends, to do anything for myself.” This is especially common amongst new mothers. Don’t confuse tough choices with no choices.

One of the first things to do in determining if your time management skills are working for you or not is to find out where all of your time goes. You need to complete a weekly time chart. This is a great exercise in which you make a list of all of the things you do on a daily basis and how much time each of these activities takes up for one week. For example, you would list sleeping, preparing and eating meals, working and commuting, exercising, grooming, taking care of children, running errands, fun or leisure time, and whatever other duties take up your time.

Count up the hours you spend on each activity throughout the week. For example, if you spend 7 hours a night sleeping, you would list: Sleep – 49 hours. Once you have done this for each activity, next list the top seven that take up the most time. Are these activities the most important to you? If so, you must be managing your time well. If not, then you may want to reevaluate your list and define new priorities.

You have to schedule time for your life and the fun things you like to do. Otherwise, your schedule will control you versus the other way around. In coaching, we are taught to advocate a “sacred date night” for our clients. This means that you choose one night out of the week where you get to do whatever it is you love to do. It could be reading, seeing a movie, taking a bath, getting a massage or walking in nature, but it needs to be a solitary activity where you have some private time to yourself. It may be hard at first or seem selfish to take this time for yourself, but every single person that has done this has told me that they wish they’d started this ritual years ago. It will reduce stress, make you happier and in turn allow you to take better care of the ones you love.

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The Buzz “Conscious Living” 2013

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mar Educational Services is presenting “Conscious Living 2013,” a four hour event at the Wilton Sports & Fitness Center, Wilton, CT on Saturday, March 23, 2013, FREE and open to the public.

Bobby Ramos, host of WICC 600 AM radio’s popular sports program, “Bottom Line” will be the MC. Carolyn Finch, expert on Reading the Body for Wellness will be the featured guest speaker.

Presenters will include The Natural Healing Center of Milford, CT and the Integrated Health Center of Fairfield, CT. “The focus of this event is on Reflection, Healing, Changes and Transformation,” says Mariette Kammerer of Kmar Educational Services. “It’s about people coming together, listening and learning and finding the right Life Coach. Sometimes it’s not possible to be self-motivated in the moment. You need to find your direction to take control of your life, to become the new ‘You’ in this world of change.

That’s what Conscious Living is all about.”

Dr. Constance Greene, Holistic Nutrition Nurse Specialist and founder of The Natural Healing Center, Milford, CT will be explaining her De-Stress Kit for Changing Times. “Even though things are as they are,” says Dr. Greene, “we can offset stress by becoming aware and learning practices that facilitate attitude shifts and reduce energy drain, for ourselves and our families.”

K. Pramila Vishvanath, N.D. and founder of the Integrated Health Center, Fairfield, CT, will speak about making your Transformation to Vibrant Health in Changing Times.

Dr. Vishvanath explains that IHC’s treatment philosophy “is based on you as a whole person rather than simply as a patient with a collection of symptoms. We accomplish this by serving you and becoming your teacher, your guide, your coach, and your partner.”

For more information contact Mariette Kammerer at keseducation@aol.com. Kmar Educational Services, Inc. 203-505-3660. See ad on page 7.

The Graduate Institute Hosts Accelerated Admissions Day

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he Graduate Institute (TGI) is pleased to announce its first Accelerated Admissions Day on Saturday, March 2 from 10am to 2 pm. Held at TGI’s main campus in scenic Bethany, the Accelerated Admissions Day provides an opportunity for prospective participants to meet The Institute’s President and Faculty, submit all of their admissions materials, complete an on-site interview, and receive an admissions decision on the spot.

“This is a great opportunity for busy adults to carve out time for themselves and focus on going back to school,” says Mia Hawlk, TGI’s Director of Admissions and Outreach. “Applying to graduate school can sometimes seem overwhelming at first, but this whole day is designed to make the process easy, straightforward, and enjoyable.” By coming to The Graduate Institute for a half day, candidates can accomplish the entire process in the course of a single morning and leave confident that they are on the right track to beginning a Master’s degree or Certificate program.

TGI is enrolling for a new cohort of its Master of Arts in Integrative Health and Healing, which begins May 3, 2013. It is also enrolling for new cohorts in the Master of Arts programs in Learning and Thinking, Organizational Leadership, Conscious Evolution, Integrative Health and Healing, and a new Certificate program in Integrative Health Coaching and Patient Navigation, to begin in summer and fall 2013.

To register for the Accelerated Admissions Day please contact Mia Hawlk, Director of Admissions and Outreach, at (203) 8744252 or Hawlk@learn.edu. Space is limited for this event, so please register early! Learn more about TGI online at www.learn.edu. See ad on page 19.

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Natural Nutmeg February 2013

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Summer McAllister, N.D., Joins ProNatural Physicians Group

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roNatural Physicians Group, LLC is proud to welcome a new member to their organization devoted to naturopathic doctors and their patients.

Dr. Summer McAllister is a naturopathic physician who utilizes an integrative approach to healthcare. Her practice, Balanced Wellness, has locations in both Norwalk, Connecticut and New York City. Dr. McAllister treats patients with a variety of ailments such as hormonal imbalances, fatigue and digestive problems.

Dr. McAllister focuses her holistic practice on addressing the root causes of the issues that her patients face, using multiple modalities to regain balance. McAllister blends homeopathy with conventional medical treatments, physical exams, clinical nutrition, botanical medicine and traditional Chinese medicine. Many of her patients utilize both conventional and naturopathic care.

Dr. McAllister completed her clinical training at the Southwest College of Naturopathic Medicine (SCNM) in Tempe, Arizona where she graduated from in 2006.

ProNatural Physicians Group, LLC is a network of naturopathic doctors that serves patients throughout Connecticut. The memberbased organization provides administrative support such as insurance coding for service reimbursement and insurance credentialing.

Members can also benefit from an experienced marketing team, public relation campaigns, advertising exposure, M.D. referrals, a strong web presence, and an online supplement refill program (launching soon). ProNatural Physicians Group helps patients to find experienced, reliable and trusted naturopathic physicians in their area. Patients also value the fact that all members are providers for most major insurance carriers. Interested NDs may contact Dr. Ann Aresco for membership information. ProNatural Physicians Group, www.pronaturalphysicians.com, 860-505-0702.

Sacred Rivers Yoga Awarded Multiple Sclerosis Grant

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acred Rivers Yoga of Glastonbury has again been awarded a grant to provide classes for the benefit of individuals that are affected by multiple sclerosis. The Multiple Sclerosis Foundation underwrites the cost of classes & services through their Health and Wellness Program (HWP), so that they are free of charge for MS patients. Sacred Rivers Yoga would like to acknowledge and thank the MSF on the behalf of the grateful class participants. The Yoga Therapy classes for those with MS have been proven to help with balance, focus, concentration, and stress reduction, as well as breathing and oxygenation. The Health and Wellness Program carries guidelines and requirements that must be met as a part of the application process to determine approval for funding. Sacred Rivers Yoga has been offering the classes with the help of the MSF on a weekly basis since 2006.

If you are interested or would like information, please call 860.657.9545. You may visit their website at www.sacredriversyoga. com. See ad on page 16.

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Natural Nutmeg February 2013

Bernie

By Bernie Siegel, MD

The Wiser We Get

W

hen I was four years old I was home in bed with one of my frequent ear infections. I took a toy telephone I was playing with and unscrewed the dial and put all the pieces in my mouth as I had seen carpenters do with nails which they then pulled out to use. The problem was that I aspirated the pieces and went into laryngospasm. I can still feel my intercostals muscles and diaphragm contracting forcefully, trying to get some air into my lungs, but nothing worked and I was unable to make any sounds to attract help. I had no sense of the time but suddenly realized I was not struggling anymore. I was now at the head of the bed watching myself dying.

I found it fascinating to be free of my body and a blessing. I never stopped to think about how I could still see while out of my body. I was feeling sorry my mother, who was in the kitchen, would find me dead but I thought it over and found my new state preferable and intellectually chose death over life.

Then for no apparent reason the boy on the bed vomited and all the pieces came flying out. He began to breathe again and I was very angry as I returned to my body against my will. I can still remember yelling, “Who did that?” My thought as a four year old was that there was a God who had a schedule and I wasn’t supposed to die now.

So an angel apparently did a Heimlich maneuver on me is the way I would explain it today.

I really do believe there is a schedule we create unconsciously because of later life experiences. Twice I have had my car totaled by people driving through red lights and once I fell off our roof when the top rung on my wooden ladder snapped off. In none of these incidents did any significant injury occur to my body.

Most recently one of our cats disappeared when a door was left open. After several weeks with no sign of her I was sure she was killed by a predator. A friend I had made, Amelia Kinkade, was an animal intuitive who lives in Los Angeles. We live in Connecticut and Amelia had never been to our home or near it. I pestered her to tell me where the cat was and one day I received an email, without even sending Amelia a picture of the cat, and it detailed the house,

yard, other animals and people who were involved in the cat’s life.

The next day I went out and found the cat exactly where Amelia said it was hiding.

She told me in the email, “The cat is alive because I can see through its eyes.”

If that doesn’t make me a believer nothing will. I totally believe that consciousness is non-local and not limited to the body. I also have experienced this through the drawings and dreams of patients I have cared for which allows them to know their diagnosis and what the future holds for them. As Jung said, “The future is unconsciously prepared long in advance and therefore can be guessed by clairvoyants.”

I believe it is this unconscious awareness which we each bring with us when we are born. So I do not believe we literally live many lives but that we bring with us the experience of previous lives. Thus the wiser we get the better the future will be for those who follow us.

Bernie runs a Woodbridge Cancer Support group on the second and fourth Tuesday evenings of each month and a Mind, Body, Health Support Group on the first Tuesday evening of every month at Coachman’s Square, Bradley Road, Woodbridge, CT. Contact: Lucille Ranciato at 203-288-2839 or email her at lranciato@yahoo.com or email Bernie at bugsyssiegel@sbcglobal.net.

Wisdom of the Ages, a special place to nurture your spiritual side. It's filled with items to calm the mind, heal the body & empower your spirit. They also provide massages & monthly meditation classes. Wisdom of the Ages is owned by Bernie's son & daughter- in-law, Keith & Jane Siegel. Located at 1408 Hopmeadow St. Simsbury. Please call for info or to register for Bernie's group. (860) 651-1172, www.wisdomoftheages.biz. See ad on page 13.

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Inspire

By Ronnie Ann Ryan, MBA, CCC

4 Surefire Ways to Attract Love

by Raising Your Vibration

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ill 2013 be the year you find love? As a dating coach for women, that is my heart-felt hope. To make your dream of love come true, I’m going to share four surefire ways to attract love by raising your love vibration. Each powerful method has been formulated to heighten the loving energy you feel and send out to the Universe. Put them all together for a potent, love-activating elixir!

The idea with all of these tips is to feel more loving and act from a more loving place. This advice is perfect for February with Valentine’s Day but can help you any time of year.

1. Drink in Love According to Masaru Emoto, author of Hidden Messages in Water, you can infuse water with a particular vibration through your intentions. He took photos of water crystals infused with love which were beautifully formed and clear, while the lower vibration crystals were dark colored and poorly formed.

Since the human body is mostly water, you want to vibrate love as much as possible. I recommend putting those love vibrations into the beverages you drink. Wrap your hands around your bottle of water or cup of tea and think “Love”. Visualize love energy coming from the heavens into your body and hands, and then send them into your beverage. Next, drink up to take in the loving energy!

2. Bathe in Love Building on the first tip; fill your tub with rose petals and rose pure essential oil. Then use the same infusion method to add a loving vibration to the water. Step into the tub and let the water cover your body and permeate your energy field. Wash away any possible resistance or fears and allow the love to seep in every pore, bringing you peace.

You can also do this same exercise in the shower. As the water rushes over your body, let it wash away hurt and fear, cleansing your energy field. Then imagine that shower is pink light, drenching your body and aura in loving energy.

3. Be Grateful for Love in Your Life Now The attitude of gratitude certainly elevates your vibration. That means being grateful for the love you have right now will amp up your love vibration. You may not have romantic love at this moment, but you do have love - think about family members, close friends, neighbors, colleagues, and even your children. Love from pets counts too! You probably enjoy quite a bit of love that you might not be currently acknowledging.

Take time to be grateful for all the love in your life today. Let the people you love know it. Valentine’s Day is a great time to celebrate 10

Natural Nutmeg February 2013

the broader spectrum of love, not just the romantic kind. Send cards, share candy, flowers or other gifts with the people who really matter to you.

4. Flirt with Love When was the last time you flirted? If you are like most of my clients, it’s been too long. There’s a lot of confusion about what flirting really is. Stated simply, it’s a creative, fun, playful and spontaneous way to interact with men. Flirting offers no promise of anything more – this is the biggest concern women voice. Just because you flirt with a man doesn’t mean you owe him anything.

What does flirting look like? Start with the essentials – a warm smile coupled with brief (2-3 seconds) eye contact before gracefully turning away. That’s it! How does it work? Like a charm! Flirt like this and you simply acknowledge a man who is appreciating you. You are saying hello with your smile. There is no teasing involved.

What is the point? To make you more approachable! The vast majority of women are not open to men. Many are focused on the task at hand or they’re afraid to engage, fearing they might have to talk to the guy. But that is the whole point! A woman who seems friendly and approachable will find that men are willing to talk to her. This is how you meet men and get asked out on a date.

Without exception, my dating coaching clients who try flirting are pleasantly surprised and rewarded for their efforts. Making it easy for a man to connect with you will absolutely help you attract more men and create the love life you want. In addition, when you smile at a man, you can make his day and that in turn makes you feel good too.

Enjoy More Love Now that you know four ways to raise your love vibration and attract love, it’s time to put the tips to work. Try one technique or do them all! These are proven methods that have helped single women all over the world bring more love into their life. People fall in love every day – you could be next!

Ronnie Ann Ryan, MBA, CCC, an internationally-known Dating Coach, professional speaker, workshop leader and author of MANifesting Mr. Right who has helped thousands of single women jump start or accelerate their love life. Ronnie has appeared at Long Wharf Theatre, and has been interviewed by BBC 5Live Radio, FOX and ABC News, Sally Jesse Raphael, NPR, WYBC with Lisa Wexler, WPLR, WDRC, Star99, Fox News Magazine Online, eHarmony, Yahoo Shine MSN.com, and MORE.com, plus a variety of other print, broadcast and web articles in the US, UK and Australia. Get her free ebook 5 Big Turnoffs that Drive Men Away at www.NeverTooLate.biz/gift.

Friends

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Optimism

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Financial Stability

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Social Interest

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The 2013 Happiness Code

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Family

Self-Esteem

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Relationships

Health

Attitude

By Jeff Forte, CSIC, CME

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he year is 2013 and you are looking back on the past 10 years of your life...evaluating…wondering...how did I do? Did I make a difference? We all want to know that we are here for a reason, and that we matter. Everyone searches for a life of meaning in one way or another. People are thinking about it even if they never act on it.

Did I live my purpose? What did you do with the time that was given you? When people discover the purpose of their lives, priorities often change. Maybe you know someone who has changed careers in order to pursue a different life. Knowing why you are here, and what you are here to do is not just important it’s essential for long term happiness.

What was the meaning of the past 10 years of your life?

Everyone in the world wants to be happy, but for many people it seems impossible to achieve. If you ask parents around the world what would be their one wish for their children, the answer you would hear close to 100% of the time is “I just want them to be happy.” They aren’t referring to the momentary happiness that comes from buying more stuff or the latest iPhone app. It’s a much deeper wish....a wish for a lifetime of happiness for their children.

Most people miss out on being truly happy because they never discover their life purpose. We all want to know that we are unique, important, and special. But for people who are living self focused, and self absorbed lives, happiness is elusive. Feelings of emptiness, or that something’s missing is what fills the time that isn’t occupied with meaningless to do lists, schedules, routines and busyness. Is the hectic, crazy life just there to keep deeper levels of emotions away?

Many people have an illusion that they can control their emotional life by just staying busy. Its doesn’t work that way, and these unwelcome feelings persist.

Are you a human doing, or a human being?

For many of us, one of the worst things to have is quiet time alone because then the feelings of emptiness and life dissatisfaction can be overwhelming. If this is you, then it’s a sign that something in your life needs to change. The next step would be to find the courage to change it.

We all have courage. Can you find 20 seconds of courage regularly throughout the day? You can because it’s there inside all of us.

Your life can change 20 seconds at a time with a new decision. Will you make a new decision today?

Happiness is never found in the momentary pleasures of more things that money can buy. That’s why so many mega lottery winners wind up broke and unhappy within two years. The Hollywood

model of fame and fortune is filled with the relentless unhappiness of multiple divorces, drug and alcohol addictions, and wondering “who isn’t interested in using me and taking from me.”

Believing that happiness is found in the pursuit of more achievement and stuff can provide moments of pleasure, but it’s all superficial fluff. It doesn’t keep the emptiness away. Digging deep, just below the surface there’s underlying sadness, and regret. Most people will fill their lives with the most unimportant things in order to avoid feeling that way.

If it’s not about me, what’s life about? According to Human Needs Psychology, the only way to feel fulfilled is to grow and contribute beyond ourselves. For some people, lifelong learning for the purpose of sharing their wisdom is enough to make their hearts sing.

What causes your creativity to flow? What makes your heart sing?

What do you like to do that causes time to fly by?

We all know people who make us feel good when we are around them. Can you make a stranger smile today? Can you give someone a gift by your words that they will remember and cherish?

Imagine what that might be…

How do you feel about your future?

What do you imagine your life to be like 10 years from now? If you know that your life is filled with purpose, you can easily imagine a bright future. The sense of aliveness with how you can contribute to that purpose is a motivating force for so many who have discovered their “why.”

It’s all in your hands. What do you want the next 10 years of your life to be like? When you look back…Will you have lived fully?

Will you have loved completely? Will you have found your purpose?

Your true happiness is really just a side effect, or a byproduct of living your purpose. You can wake up every day feeling happy no matter what the circumstances.Will you write a new chapter in your life, or continue your old story? Every day you lose another chance to make your life the incredible adventure you deserve. Pretty soon you run out of days. Decide!

Jeff Forte CSIC CME founder of Peak Results Coaching is an Executive Life Coach with a private practice located in Glastonbury CT. His 20 years of work with Executives and Business Professionals provide him with unique insight and immediate solutions to today’s challenges in business, personal lives and relationships. Most people say they want to change something in their life, or fix their relationship, but they go through their whole lives without doing it. To schedule a complimentary conversation call 860-633-8555 or email jeff@peakresultscoaching.com. See ad on page 29.

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Proven Ways to Protect Your Heart

By Paul D. Tortland, D.O.

A

s the name implies, Preventive Medicine strives to be proactive, rather than reactive, with regard to health. Reducing the risk of cardiovascular disease (CVD) is a major area of focus of Preventive Medicine. While a comprehensive discussion of this topic is beyond the scope of this article, there are some overriding principles that readers can employ.

It’s Not Cholesterol’s Fault Perhaps the largest area of focus of cardioprotection pertains to diet. However, as I wrote in a previous issue of Natural Nutmeg, most of the conventional wisdom being taught by physicians and nutritionists on this topic is actually wrong!

Maligned for the last 40 years as a cardiovascular bogeyman, cholesterol has been vilified as the Devil incarnate when it comes to heart disease. Yet there is no compelling research that demonstrates a correlation between total serum cholesterol and risk of CVD. We have been—and continue to be—admonished to consume a diet low in saturated fat (i.e. cholesterol), and high in whole grains.

For the most part, Americans have dutifully obliged, loading their shopping carts with low fat, ‘lite,’ and fat-free foods. The result?

Americans are getting fatter faster, and the rate of CVD continues to escalate.

Only 20% of the total cholesterol in the body comes from diet; 80% is made inside the cells. Cholesterol makes up half of our cell walls, helping them maintain fluidity in the face of environmental temperature extremes.

Although cholesterol is a major component of arterial plaque, it’s not the fault of the cholesterol.

What is to Blame?

Cholesterol is a naturally waxy, non-sticky substance. Only when cholesterol gets oxidized does it become sticky. So what causes cholesterol to get oxidized? Inflammation in the body. And what contributes largely to the inflammation? A high-sugar, highcarbohydrate diet.

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Natural Nutmeg February 2013

Carbohydrates raise the level of the hormone insulin. If insulin levels remain elevated via persistently carbohydrate-heavy diet, a state of chronic inflammation develops. This causes damage to the walls of the arteries. High insulin levels also increase the formation of LDL particles, the so-called bad cholesterol. (HDL and LDL actually are NOT cholesterol at all. Rather, they are protein carriers for cholesterol.)

The body attempts to repair the ongoing arterial wall damage by bringing cholesterol to the damaged sites. (Remember that cholesterol is a major component of cell walls.) But the now-sticky cholesterol continues to get lodged in the arterial wall, and in the face of persistently high insulin the process continues uninterrupted.

This results in plaque formation which leads to the narrowing and hardening of the arteries.

Dietary fat, on the other hand (I’m referring here to the good saturated fats), has absolutely NO effect on raising insulin levels, and therefore it does not contribute to inflammation. The result is no oxidation of cholesterol, no arterial wall damage, and no plaque formation.

Fats in general are not only NOT dietary villains, but saturated fats are actually vital for optimal health. In fact, the only really dangerous fat is trans fat (margarine, vegetable oils). Fats have the following properties: • Building blocks for your cell membranes • Necessary for production of a variety of hormones and hormonelike substances • Carriers for the fat-soluble vitamins A, D, E, and K, and required for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes • Useful antiviral and anti-fungal agents Recent research has started to confirm the theory that highcarbohydrate diets are in fact atherogenic (plaque-forming), while low-carbohydrate, moderate fat and protein diets are in fact either neutral regarding CVD or even protective.

Reduce Your Risk of CVD To reduce your risk of CVD (and in mild cases, perhaps even reverse it), take the following steps: 1. Gradually start restricting carbohydrates, especially sugars, fructose, and grains. Ultimately, carbs should represent the smallest portion of your diet (aim for fewer than 100 grams of carbohydrate per day).

2. Increase healthy fat consumption.

3. Maintain adequate protein intake (0.5 gram per pound of body weight per day for sedentary people, up to 0.8 gram per pound of body weight for those who engage in moderateto-intense exercise on a regular basis).

Fructose is one of the largest sources of dietary calories in the US. It is found in virtually all processed foods (mostly as high fructose corn syrup or corn sugar). And while fructose is a natural sugar in fruits, it occurs in relatively small amounts and is bound with the fleshy fiber of the fruit. On the other hand, one 15.2 oz bottle of apple juice has the same amount of sugar as 25 powdered Dunkin Munchkins! So ditch the juice and eat whole fruit!

Refined carbohydrates (breakfast cereals, bagels, waffles, etc) quickly break down to sugar (ALL carbs become sugar), increase insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease known to man, including heart disease.

However, it’s important to recognize the difference between carbohydrates from grains and those from vegetables. As you decrease your ‘junk’ carbs you will need to radically increase your intake of vegetables, particularly green leafy

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and fibrous veggies. (Intake of starchy veggies—peas, corn, carrots, white rice, white potatoes, etc.—should be kept to a minimum.)

While both carbs and fats are sources of energy, saturated fat is actually the preferred fuel for your heart. In fact, unlike protein and certain fats, there is no such thing as an ‘essential carbohydrate.’

Good sources of saturated fats include: • Omega-3 fish oil • Olives and Olive oil • Coconuts and coconut oil • Avocadoes • Lean cuts of animal meat • All-natural peanut butter • Butter made from raw grass-fed organic milk

Exercise The next piece of the puzzle is exercise. Exercise lowers inflammation in the body. It also reduces peripheral vascular resistance, which helps lower blood pressure. The heart IS a muscle, after all, and regular exercise can help improve cardiac function. It can slow your resting heart rate and make your heart contract more efficiently.

Exercise can—and should be—fun. But it should not be easy!

If exercising is a breeze, you’re probably not pushing yourself hard enough. Go to the gym to work, and save the socializing for later! If you have a hard time gearing up for a vigorous workout, try focusing on the prize: a healthier you.

Cardio vs. Weight Training Many people who exercise do not do it in a way that maximizes its effectiveness. First, people put way too much emphasis on cardio exercise and little or no emphasis on weight training. As we get older we lose muscle mass faster than we lose cardiac function. Contrary to popular belief, as we age we should be doing more weight training than cardio, not the other way around, or at least an equal balance of the two.

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Natural Nutmeg February 2013

Weight training will burn as many (if not more) calories than cardio. Unlike cardio, however, the calorie-burning effects of weight training continue long after the workout. The more muscle you have, the more calories you burn, even at rest.

Good muscle tone helps propel venous blood back towards the heart, reducing swelling in the arms and legs, reducing blood pressure, and improving cardiac efficiency. Strength training also improves insulin sensitivity and reduces insulin resistance, both of which maximize your body’s ability to control sugar and—you guessed it—inflammation!

Proper Weight Training Here again, however, most people fall short of the mark when they engage in resistance training. They don’t use enough weight to stimulate a muscle response. They don’t push their muscles to failure or near failure (a prerequisite for stimulating muscle response). They rest too long between sets. They use poor form or technique (such as performing repetitions too quickly). And they do their weight training after they just spent 30 minutes on a cardio machine, thereby depleting their muscles of the necessary glycogen energy stores needed to do the weight training.

Instead, try this approach: For each exercise choose a weight or resistance level with which you can perform 15 slow, controlled repetitions, but only do 10. Rest 30, but no more than 40, seconds (shorter is better), and do another set of 10 reps. Rest and perform a 3rd set. Rest again and do a 4th set, but this time go to complete muscle fatigue or failure. If you can do more than 10 to 12 reps on this last set then increase the weight next time. Every six to eight weeks change the exercises that you are doing to prevent your body from adapting.

For cardio, not only is traditional aerobic exercise one of the least effective forms of exercise, it’s also one of the most time consuming. You’re really getting the least amount of bang for your buck when you spend extended amounts of time running on a treadmill or grinding it out on an elliptical machine.

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High-Intensity Interval Training Research is starting to show that the best way to condition your heart and burn fat is not to jog steadily for an hour. Rather, it’s to alternate short bursts of high-intensity exercise with gentle recovery periods. This is known as HighIntensity Interval Training, or HIIT, and can be done using any cardio machine, swimming, or even walking or running outdoors.

Warm up at a comfortable pace for four minutes. Then do 30 seconds of maximal effort, followed by 90 seconds of reduced effort recovery. Repeat for seven more intervals (for a total of eight intervals). Your total workout time will be only 20 minutes, but you will burn more calories and have a markedly more effective workout than plodding along at the same pace for 30 minutes, or even 45 minutes or longer!

Supplements A comprehensive discussion of supplements to help reduce the risk of CVD could fill an entire book. However, there are a few that are particular noteworthy.

Omega-3 fish oil is a healthy fat that reduces the risk of cholesterol oxidation and has

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natural anti-inflammatory properties. A good range for cardioprotection is 3000-4000 mg per day combined of DHA + EPA (the two major types of fats in fish oil).

Vitamin D3 is an essential hormone that helps reduce cardiac risk. (Yes, vitamin D is a hormone, not a vitamin!) Optimum blood serum levels of D3 are 60 to 80. Most people need 5000 to 10,000 IU of D3 daily for maximum benefit. (Do not use D2. It is much less effective than D3.)

Co-enzyme Q10 is a supplement that helps support cardiac mitochondria. Mitochondria are the small energy-producing organelles inside each cell. They literally are the cell’s powerhouses, generating the ATP (adenosine triphosphate) our cells depend on for life.

Approximately 60 to 100 mg per day is adequate for healthy people.

Those taking statin drugs for cholesterol need higher amounts, up to 200 mg/day.

Niacin (also known as B3 or nicotinic acid) is a critical B vitamin for cardioprotection. It increases production of protective HDL by 15% to 35% and is the most effective ‘drug’ for raising HDL. It also lowers LDL and triglycerides, both of which are risk factors for CVD. Because of the side effect of flushing, which many people cannot tolerate, Niacin is best taken in a sustained-release form. Doses between 500 mg and 1000 mg per day are required. To reduce the risk of flushing, some people may find it helpful to take it with a baby aspirin. But consult your physician first.

Hormone Balancing & Optimization Hormones play a key role in cardiac health, although they receive relatively little attention in this regard. A sluggish or underactive thyroid can compromise cardiac function. Estrogen can reduce arterial plaque formation.

Testosterone improves cardiac contractility and improves blood flow to the heart muscle. Testosterone also improves insulin sensitivity and reduces insulin resistance, and it increases lean muscle mass.

Both men and women can benefit from testosterone, but levels need to be monitored with blood tests.

Lifestyle Perhaps the hardest variable to control, or to get control of, is lifestyle. Stress is a known risk factor for cardiac disease, and getting control of stress is critical to reduce the risk of CVD. Stress induces hormonal changes that increase the formation of arterial plaque, increase the chance of plaque rupture, increase blood pressure, and induce irregular heartbeats.

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When it is not possible to change your environment to reduce stress, it is critical to learn techniques to manage the stress.

Prayer, meditation, exercise, laughter, hobbies, even counseling—whatever it takes is worth the time, effort, and money.

Summary The good news is that cardiovascular disease is largely completely preventable.

The bad news is that, like anything worthwhile, it takes planning, discipline, and diligence—for the long term. The benefits last only as long as you are taking the steps.

But the alternative—a slow painful decline in health and vitality, and the possibility of premature death—leaves little choice.

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Getting to the

Heart

of Heartburn

H

eartburn” affects an estimated 20 percent of people at least once a week, but some sufferers experience as many as 2-3 weekly episodes.

The name is misleading, because the heart organ is not actu“ally involved. Instead, the burning sensation comes from the fact that the acidic contents of the stomach flow back up (reflux) into the esophagus therefore causing irritation and discomfort. The medical term used to label heartburn is reflux esophagitis. If the heartburn is chronic, it is referred to as gastroesophageal reflux disease (GERD).

When dealing with heartburn, as with so many other conditions, prevention is always the best approach. As a Naturopathic Doctor, I encourage and work with my patients to identify and eliminate any causative factors and to be cautious with any kind of antacids.

While we are bombarded with marketing and advertising messages that urge us towards the use of antacids, you may be interested to know that far from the enemy that stomach acid is often portrayed to be, normal stomach acid is a vital part of maintaining good health. Acid is not really the culprit. Most upset stomachs are caused by too much food! Eating the wrong kinds of food or too much food creates the misery of heartburn, resulting in a stomach that is too full, especially when lying down. The good news is that once the culprit is identified and/or destructive eating patterns are changed, the problem can almost always be corrected.

Other causes of heartburn include hiatal hernia, obesity, smoking, and stress. Earlier I cautioned against frequent use of antacids.

This is because chronic use of antacids can disturb the digestive process. While suppression of stomach acid may temporarily reduce the discomfort, it does not address the underlying cause of the reflux. As I mentioned earlier, normal stomach acid is not only good, but necessary. It aids in protein absorption by breaking down the proteins into amino acids, which are the building blocks of every cell in the body. Without proper absorption of protein, our body’s rate of healing is reduced, our muscles become weak and we may experience hair loss and cracked nails. Stomach acid also aids in the absorption of vitamins and minerals. For example, low stomach acid impairs the body’s ability to absorb calcium, which leads to a decline in our bone health. Antacids can also inhibit the absorption of some other nutrients, such as B6, B12, iron, and zinc. Malabsorption of vitamins and minerals leads to impaired immune system and fatigue. Finally, stomach acid kills bacteria, thus preventing it from causing infection in our bodies.

If you are experiencing chronic heartburn, it’s important to be evaluated and find the cause, therefore decreasing the risk of more serious problems. Here are some preventative measures to eliminate the occasional triggers for heartburn.

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Pay Attention To Your Diet Since heartburn can result from the stomach being too full or from weakness in the muscle valve (sphincter) when lying down, avoid eating heavy meals, especially at night. It’s always a good idea to eat more frequent but smaller, lighter meals and snacks throughout the day. Keeping a food diary may help you identify problem foods. Common triggers for heartburn include: • Citrus fruits/juices • Chocolate • Raw onions • Vinegar • Fatty foods • Spicy foods • Coffee • Carbonated beverages • Alcoholic beverages

Take Time To Eat Practice mindfulness while eating. Eliminate all distractions and savor, rather than inhale, your food. Pay full attention to what the food looks like on your plate, how it smells, how it tastes. Chew slowly.

Don’t go to bed after eating Eat your last meal at least two to three hours before lying down.

If you must eat later, a light snack rather than a full or heavy meal will help prevent the reflux. Elevate your head while you sleep; gravity will help keep your stomach contents in your stomach, preventing any discomfort to you.

Supplements While many products claim that they will help with heartburn, I suggest you first find the cause by finding your triggers, especially in your diet. If you have been on antacids for a long time, work with a naturopathic doctor to help you eliminate your reliance on them by identifying and removing your triggers, and using ways to heal your digestive system safely and naturally.

Stress Reduction Many people produce acid when they become emotionally upset, therefore it is very important to know how to manage stress.

A survey by the National Heartburn Alliance revealed that 58% of frequent heartburn sufferers identify a hectic lifestyle as a factor that contributes to their heartburn, and 52% say work-related stress makes their symptoms worse. Be honest with yourself, examine

your lifestyle and commit to changes that will help to decrease your stress. Consider exercise, yoga and meditation/breathing time. A walk outside in nature can do wonders for you. Learn what your stressors are and find ways to de-stress that suit you.

One of the best stress relievers I know is an “attitude adjustment”, because how you think has a profound effect on your emotional and physical well-being. Each time you think a negative thought (about yourself or about someone/something else); your body reacts as if it were in the throes of a tension-filled situation.

If you seek to focus on good things about yourself and your surroundings, you are more likely to feel good. The reverse is also true.

Negativity and perfectionism are both high stressors. Eliminate words such as “always,” “never,” “should,” and “must.” These are telltale marks of self-defeating thoughts that rob you of good feelings and create unhealthy stress.

So forget the antacids and get to the real “heart” of heartburn.

Make deliberate changes in your lifestyle to give you the joyful outlook that creates a happy stomach and a healthy digestive system.

Dr. Marie Mammone has practiced in Wethersfield, Connecticut for the past 14 years. She currently teaches informative adult education classes at Manchester Community College and lectures frequently throughout the Greater Hartford area. She welcomes working with her clients to maintain and regain their health and is enthusiastic about making naturopathy relevant to modern living and about integrating naturopathic medicine into Connecticut’s medical world. She specializes in gastrointestinal disorders, celiac disease, allergies and eczema. To Contact Dr. Mammone, N.D. call (860) 529-1200 or go to www.NAHcenter.com.

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SELF

Ashley Burkman, ND

Cold and Numb Hands and Feet; Raynaud’s Phenomenon...How to Treat

R

aynaud’s (pronounced rey-nohz), named after the French doctor who first described this certain set of symptoms, is characterized by short periods of blood-vessel spasm, most commonly occurring in distal extremities and areas of the body with decreased blood flow, including the fingers, toes, nose, and ears.

When these blood-vessel spasms occur without known cause, it is considered Raynaud’s disease or primary Raynaud’s. Certain diseases or conditions, including connective tissue disorders like scleroderma, Systemic Lupus Erythematosus and Sjogren’s Syndrome also can cause blood vessel spasms. When there is an explanation for vessel spasms this is considered secondary Raynaud’s phenomenon or secondary Raynaud’s disease. Previous trauma, carpal tunnel syndrome, Rheumatoid Arthritis, medication interactions or peripheral vascular disease can predispose a person to secondary Raynaud’s. Primary Raynaud’s is most common and tends to be less severe than secondary Raynaud’s.

Symptoms During a blood vessel spasm, normal blood flow to the area is interrupted. This leads to temperature changes that can be felt in the affected part as well as color changes that can be seen. For example, fingers can become white, blue and purple during a vasospasm.

Once the spasm has resolved, blood rushes into the affected part, which can be seen as redness and felt as tingling or pain. Spasms can last from several minutes to hours and can occur several times in a day.

For some, these blood vessel spasms only occur when there is a significant external temperature change. Winter weather can precipitate a vasospasm event; something as benign as taking a cold package from the freezer with bare hands can lead to occlusion of

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Natural Nutmeg February 2013

blood flow and set off a vasospasm. Occasionally, individuals will note Raynaud’s events coinciding with stressful events. The danger in decreasing blood flow to a part of the body is that it increases the potential for frostbite and, in severe situations, gangrene.

Prognosis The prognosis for an individual with primary Reynaud’s is often very good, as it can be managed through lifestyle modifications which help prevent vasospasm events. Secondary Raynaud’s carries differing prognoses which truly depend on the management of the comorbidity. In any event, with either primary or secondary Raynaud’s, taking the following precautionary steps can help reduce the number and severity of vasospasm events.

Lifestyle Modifications to Prevent Vasospasm • Cover affected parts when going outdoors in cold weather. Gloves with a low temperature rating and wool socks can do the trick. Also, ensure you have proper footwear for snowy conditions.

• Consider carrying a few instant-heat hand/foot warmers with you in the winter. You never know when you may get stranded and need to keep warm.

• Keep a pair of thick rubber gloves in the kitchen specifically for handling cold freezer items. These gloves also can be used when hand-washing delicate items in cold water.

• Quit smoking; smoking leads to vasoconstriction and can precipitate a vasospasm.

• Have a space heater available for cold bathrooms, office spaces and various other indoor places. Maintaining a level temperature in your surroundings will help reduce vasospasm events.

• Decrease caffeine consumption. Caffeine can increase vasospasm and constrict blood vessels and thus increase the likelihood of a Raynaud’s event.

Nutritional Considerations for Raynaud’s Homocysteine Homocysteine is an amino acid that is formed during protein metabolism. High amounts of homocysteine are linked to an increased risk of cardiovascular disease. Cardiovascular disease can lead to an increase in Raynaud’s vasospasm events due to narrowing and hardening of arteries. Specific B vitamins are essential in clearing homocysteine from circulation, therefore, diets heavy in animal proteins and low in B vitamins can lead to elevated blood levels of homocysteine and thus increased vasospasm.

Magnesium Magnesium is an essential mineral needed for a multitude of enzymatic reactions in the body. Its health benefits range from detoxification to maintenance of strong bones and teeth.

The smooth muscles that surround the arteries tend to relax with magnesium supplementation, thereby increasing blood profusion. When it comes to Raynaud’s, magnesium could help to increase blood flow to hands and feet and reduce incidence of vasospasms.

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Fish oil supplementation may help Raynaud’s patients tolerate cold temperatures.

Although it is still important to cover exposed parts when out in the cold, fish oil supplementation can help make scraping the car more tolerable on those frosty mornings! Supplementation doses vary depending on patient size and weight.

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Nitric Oxide Nitric oxide is a molecule that is well known for its benefits for the cardiovascular system. It directly promotes the relaxation of the smooth muscle found within blood vessels. Several medications take advantage of the vasodialating effects of nitric oxide for treating patients with atherosclerosis to promote normal blood flow. Nitric oxide can promote blood flow to the hands and feet in the same way, thus preventing further vasospasm events.

It is always recommended that you speak with your doctor about your concerns and considerations when it comes to Raynaud’s, as it’s important to rule out any underlying cardiovascular disease as a cause for vascular compromise. Although there is no cure, there are several options to reduce the symptoms and discomfort of Raynaud’s.

Dr. Ashley Burkman is a board certified licensed Naturopathic Physician at Connecticut Natural Health Specialists, LLC. Like all the physicians at Connecticut Natural Health Specialists, LLC, Dr. Burkman is dedicated to treating the cause of disease and is an in-network provider for most insurance companies.

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21

The Keys To

By Elizabeth Hamilton-Guarino

O

ur family is the proud owner of an adorable hamster named Emma Stone. She’s really quite cute by the way. So, you’re probably wondering what hamsters could possibly have to do with happiness levels. Well, as a new hamster owner, one thing I’ve become incredibly aware of is hamster behavior. Have you ever seen hamsters in their cages? They sleep all day and spend all night running endlessly on a wheel that takes them where? Nowhere! They run and run and run and run and … well, you get the picture – they run! They run in circles over and over and over again!

Let’s talk about being in hamster mode. Hamster mode equals stuck. You might be stuck repeating the same behavior over and over.

You might be stuck in a rut, stuck in a job, stuck at a certain weight, stuck in a bad marriage. Whatever internal hamster zone you’re stuck on, it’s important to recognize and deal with it. My goal is to remove you from that hamster mode and get you moving in a more consistent, effective direction. My mission is to remove you from the wheel.

Step away from the wheel...Get off the wheel. Imagine if the hamster got loose from its cage and off the wheel. What would happen? Getting out of hamster mode takes courage to step out of your comfy hamster zone.

Let’s reflect on these important questions: • What gives you courage to ask “Can it get better?”

• What can you do to make your life easier?

• What can you do to make your life better or more fulfilling?

• What’s your first step?

• Why are you afraid to take this first step?

• What messages in your head may tell you to be afraid?

• Why can’t you substitute these messages with empowering ideas of what you can and will do?

• What holds you back from fulfilling your needs?

One of the most powerful weapons you have that can lead to your downfall is habit. Habitual patterns of negative thinking can hold you hostage from change. Instead of making your usual To Do list, write an I Can’t Because list. While this might sound like yet another tool for losing your happiness battle, it’s helpful to see all of your self-defeating messages materialize on paper. After you’ve had a chance to reflect on this list, substitute these words of defeat with empowering statements in the present tense. Write them as if they’re 22

Natural Nutmeg February 2013

happening in the now. For example, “I surround myself with supportive and caring people” is much more powerful than, “I will surround myself …” This moment is about empowering yourself in the present, getting past your fears, and living in the now.

Below is a list to help you on your journey to empowerment.

But hold on for a minute – before you attempt to run through this list, stop and look at what I’m asking you to do. Now, choose ONE – yes, only ONE item from the list. Do that ONE thing today. If you even think about doing more than one, I’ll have to send an army of hamsters to your house. So – have you chosen your ONE task?

You’re probably wondering about everything else on this list. Well, I encourage you to pick ONE and only ONE thing per day … or week.

Don’t rush this list; after all, change takes time. And to be honest, the items on this list can’t be accomplished in five or ten minutes. Don’t rush them. It should take you at least several weeks to complete all of the activities on this list. Reflect and take time.

My Empowerment Ideas: • Love yourself & accept your imperfections • Exercise 30-60 minutes per day • Forgive someone • Smile and laugh • Clear out clutter • Be proud • Eat healthy food • Evaluate and reevaluate priorities • Recognize stress and find ways to lessen it • Appreciate yourself, your life, and those around you • Give back • Splurge a little • Laugh at yourself • Take a break • Breathe deeply and say, “I am worth it.”

Health and happiness are job one for most of us. What are you doing to be happy NOW? One thing I do to be happy in the now is smile. I’m one of those people who smiles at strangers. Often, when I see someone not smiling, I will smile at them to brighten their day.

I believe the keys to happiness and success are being positive and leading a low-stress life, regardless of challenges and setbacks. For instance, I’ve never been very healthy. When I was younger, coughs, croup, and ear infections plagued me regularly. I also have tremendously bad eyesight. As an adult, I suffer from food allergies and migraines. I just remind myself that life isn’t perfect; nobody ever said it would be. Everyone has setbacks, health problems, or other issues at some point in their lives, but your potential has no limit. Think about your happiness levels. Happiness and your potential are tied hand-in-hand like an old married couple getting their AARP magazines each month.

It doesn’t take a Ph.D. in happiness to know when you’re happy, sad, or somewhere in between. If you don’t feel happy very often, let’s work on changing that. Any change or resolution starts with an assessment. So, let’s start with the big question: Are you happy? I know it’s a loaded question, but give it some serious reflection. You might think that the question is too broad or maybe you just give the blanket response of “yes” or “no.” I find it interesting when people immediately reply “yes” to the question. More often than not, their answer is really “no”, but they’re not eager to divulge their unhappiness. Generally, that “yes” is for the sake of appearance, or because it’s really none of my business. It could also be because they’ve focused in on a recent trouble or situation that conjures up unpleasant thoughts. Many people often respond with, “I’d be happy if …”

When people tell me they’d be happier if they had more money or a nicer house or a multitude of other explanations, I can’t help but think it’s all disguise. No one thing or person can make you happy; happiness is a choice from within. These are merely excuses to not be happy in the present.

My goal is always answer “yes” and mean it. I mean, really mean it! To get to that happy place takes work. So, grab a pencil or pen and that brain of yours and let’s think about your overall happiness level. We’re not looking at specifics like, “I’m not happy right now because my dog just piddled on the basement floor,” but instead, think about the bigger picture.

Here are some areas for you to consider: • Attitude • Health • Finances • Fitness level • Appearance • Living situation • Relationships • Work • Leisure time • Spirituality • Your relationship with food • Volunteering • Your overall long term life visions.

Does any particular category - or maybe a few categories - stick out as having need for improvement? What makes you happy?

What could make you happier? How would you measure your happiness levels in life’s Happyometer?

Elizabeth Hamilton-Guarino has a B.A. in Mass Communications & Broadcasting, cum laude honors, from St. Ambrose University in Davenport, Iowa. She is a Certified Life Coach and is mentored and inspired by Dr. Katie Eastman and esteemed Integrative expert Gary Kobat, who remind her that we’re all enough. Elizabeth is married to her loving and supportive husband Peter and they have four wonderful boys. Learn more at www.

BestEverYou.com and www.elizabethhamiltonguarino.com.

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23

REMEDIES

Michael Dworkin, P.D., M.S. Erika Dworkin, Dip. C.N. (Pend.)

Fish Oil: Nature’s Cortisone & So Much More The evidence for supplementing with omega-3 fats is now so firmly established that even mainstream doctors are convinced of its merits. ~ Life Extension Foundation/lef.org

T

he Journal of the American College of Nutrition has reported that EPA and DHA, two of the key omega-3 (good) essential fatty acids (EFAs) in the oil of fatty fish (e.g., anchovies, sardines, salmon, herring, halibut, white albacore tuna, and mackerel), are “essential for normal growth and development and may play an important role in the prevention and treatment of coronary artery disease, hypertension, arthritis, other inflammatory and autoimmune disorders, and cancer.” If this statement alone does not convince you that fish and fish oil supplements are critical elements of a healthy dietary regimen, perhaps the details below will.

The Role of Body Fat Fat is critical to the human body’s healthy function. It comprises more than 60% of the brain, maintains the integrity of our nerves, and keeps cell membranes well lubricated. Body fat is saturated, monounsaturated, or polyunsaturated. The more double bonds a fat has, the more unsaturated or fluid it becomes. Although healthier for the body, unsaturated fat requires more antioxidant protection because it is more prone to free radical oxidation.

There are two types of polyunsaturated fatty acids (PUFAs): Omega-3 (alpha linolenic) and Omega-6 (linoleic), each of which is a long-chain fat that enables it to produce the eicosanoids that positively impact health. A diet ratio of Omega-3:Omega-6 close to 1:1 ensures overall good health. Seeds and grains, including wheat, corn, soy, sunflower, and safflower, contain Omega-6 fatty acids.

Fish oil generally contains large amounts of PUFAs. The Omega-3 fatty acids in fish oil have EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which produce anti-inflammatory, immune-supporting, hormone-like prostaglandins (PGE1and PGE3).

EPA is the good anti-inflammatory fat that promotes overall health because inflammation is the key element common in all diseases.

DHA is the good anti-inflammatory fat that most benefits the brain, nervous system, and eyes.

Bones According to Stephen Coles, MD, PhD, new research shows that Omega-3s even improve bone structure by (1) boosting the absorption of calcium, (2) maintaining bone mineral density, and (3) reducing bone loss, especially in post-menopausal women.

Vision As for the positive impact of Omega-3 fatty acids on vision, research has shown that: (1) a high intake may help reduce the risk of age-related macular degeneration (AMD); (2) the imbalance of Omega-3 and Omega-6 fatty acids in the eye can increase the risk of macular-degeneration risk; and (3) both high intake and maintaining the proper Omega-3:Omega-6 ratio significantly lowers the risk of dry eye syndrome (DES).

Immunity Omega-3s improve immunity by: (1) increasing the activity of phagocytes (white blood cells) that destroy bacteria; (2) speeding healing by strengthening cell membranes; and (3) increasing the body’s resistance to infection.

Aging JAMA (January 2011) reported a cardiac study that demonstrated “a potentially new link between Omega-3 fatty acids and the aging process.” Researchers found that patients with high levels of Omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels. Telomeres are structures at the end of chromosomes (threadlike structures in cell nuclei that carry genes) that determine longevity. Due to genetic factors and environmental stressors, telomeres in normal tissue get progressively shorter as part of the aging process. As a result, organs atrophy and brain cells die.

EPA+ DHA: Numerous Benefits

DHA: An Essential Brain Food

Fish oil is a critical part of every child’s and adult’s nutritional supplement regimen. Due to its anti-inflammatory property, reliable, consistent scientific data supports the use of fish oil to address Crohn’s disease, rheumatoid/osteoarthritis, elevated triglycerides, and excessive blood clotting. Some studies also support its use to treat ulcerative colitis, Raynaud’s disease, psoriasis, eczema, asthma, COPD, PMS, migraines, MS, and diabetes.

Studies show that DHA is essential for infants’ (especially if premature) proper brain function and visual and nervous-system development.

The effects of DHA on the nervous system also are considered to extend beyond infancy because it: (1) protects brain tissue from ageinducing inflammatory damage from oxidative and other stresses; (2) stimulates physical changes that underlie learning and memory; and (3) promotes healing after brain tissue injury from seizure, stroke,

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or traumatic brain injury. Large-scale epidemiological studies reveal that consuming an average of 3g/day of fatty fish reduces by 1923% the risk of mild cognitive impairment, which can progress to Alzheimer’s disease. One other study concluded that 200mg/day of DHA results in “a large increase in the proportion of DHA in blood lipids in vegetarians and vegans.”

Alternate Sources of Omega-3 Krill feeds on plankton and is a staple for whales and other ocean animals. Unlike fish oil that contains EPA and DHA in triglyceride form, krill oil contains large amounts of EPA and DHA with phospoholipids, which offer higher bioavailability, phosphatidylcholine, and high amounts of antioxidants (Vitamins A, D, E, carotenoids, and astaxanthin). Less krill oil thus needs to be consumed to get the same amount of EPA and DHA into the blood stream compared to fish oil. However, krill oil: (1) contains less DHA per milligram; (2) is about twice as expensive as fish oil; (3) has not been extensively studied; and (4) is not a sustainable resource since it is at the bottom of the food chain. Very little is known about how longterm harvesting of krill will impact the ocean’s biosphere.

Those who do not consume fish are dangerously at risk for developing low DHA levels. Fortunately, they can now obtain DHA from algae-sourced nutritional supplements. Fish do not make EPA and DHA, but rather provide them by consuming algae, which produce them using solar-energy-powered special enzymes. While vegetarian flax oil provides Omega-3, 6 and 9, it is an inferior source of Omega-3 fatty acids since it contains only ALA, which the body must convert to EPA.

Quality, Directions & Blood Levels Not all fish oil products are equally beneficial. Ideally, fish oil supplements should be molecularly distilled or pharmaceutical grade, cholesterol- and contaminant-free, and enteric coated [to promote maximum absorption and proper digestion (i.e., prevent ‘fish burps’)]. A high-quality, 500mg EPA/250mg DHA product taken

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twice daily provides the baseline therapeutic dose. Most researchers have administered at least 3,000 mg/day of the total of EPA+DHA in studying the impact of fish oil on humans with various health conditions.

To maximize absorption, Omega-3 supplements should be taken in divided doses with fat-containing food (ideally, a large meal). If you are wondering whether your blood contains adequate levels of EPA and DHA in the right ratio, Life Extension® offers a simple Omega-3 blood test ($175) for evaluating the success of supplementation with fish oils.

Conclusion While anti-inflammatory, immune-supporting fish oil can be used safely in a preventive regimen, it is best to seek the advice of an expert in complementary medicine when attempting to change the course of disease. Since nutritional supplements can interact with prescription drugs, advise your doctor of your desire to incorporate complementary medicine into your health program, and do your own research before mixing natural remedies with any prescribed medications.

Submitted by Michael Dworkin, P.D., M.S., a Registered Pharmacist and State Certified Clinical Nutritionist (CT Certification No. 232), with Erika Dworkin, Certified Lifestyle Educator, health coach, and Dip.C.N./Board Cert. Holistic Nutrition (pending). Owner of the Manchester Parkade Health Shoppe (860.646.8178, cthealthshop.com, 378 West Middle Turnpike, Manchester), Pharmacist Dworkin has been guiding patients since 1956 and is available for consultation by appointment. Erika is available to speak to groups.

References are available upon request. The statements in this article have not been evaluated by the U.S. Food and Drug Administration.

None of the natural remedies discussed herein are intended to diagnose, treat, cure or prevent any disease. See ad on page 5.

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Oncology Massage... with Healing Hands

By Larry Joyner, LMT, Oncology Massage Therapist

T

he power of compassionate touch is for everyone. People dealing with cancer have the greatest need of touch, warmth and a sense of wellbeing which can be accomplished through the art of massage. Those battling cancer need and deserve all the support and comfort that we as therapists can offer. Massage Therapists have a special gift. We are able to make people feel better and relaxed by touch.

Being certified in Oncology Massage, one understands how the disease and treatments affect the body. My heart was leading me to help those fighting cancer and I wanted to combine my massage training and healing-energy therapy to help clients going through this difficult time. In my five years of practice I have used healing energy work, along with massage, on my clients and have seen the benefits both can accomplish.

Massage in Combination with Traditional Treatments In traditional massage training, therapists are taught not to work on people with illness or disease. However, these are the people who might need it the most. A Massage Therapist who has received special training in Oncology Massage understands the disease and the side-effects. There are many different treatments for cancer, such as medication, surgery, chemotherapy, and radiation. Patients can benefit from healing energy work and massage while going through this journey. An Oncology Massage Therapist is able to adjust the techniques they have learned to give the client the best outcome.

Through clinical assessment, the therapist can adjust each session so the patient receives a safe massage. Also, the therapist can

gather additional data by observing the patient, to best map out a plan for future sessions.

All clients are required to fill out an intake form when coming for a massage. Here are a few key points on the form that the therapist needs to know: • Cancer treatment history • Medications • Tumor Sites/ Metastasis • Any lymph nodes compromised • Surgeries • Blood Clots • Fatigue The therapist must understand that a cancer patient’s immune system is already compromised. The massage can be altered to provide the greatest relief for patients, as brief as that relief may be.

With Oncology Massage training, one could, in fact, help almost anyone. This extra training will give you a new insight into the world of massage. When the body is calm and relaxed, pain seems to affect the patient less.

Radiation and Chemotherapy Based on the type of treatments the patient is undergoing at the time, the therapist can dictate the type of session they can offer. With some radiation treatments, you may have to wait up to two weeks to give a massage because the patient is considered ‘hot’. You might want to have the patient meet with you before they start radiation so you can become comfortable with each other and you can observe the patient before and after radiation treatment.

One of the most common treatments for cancer is chemotherapy. Chemotherapy affects the large intestine, compromising the digestive system, which makes the body less able to absorb the proper nutrients. Lack of nutrients can cause fatigue, stress and depression. Oncology Massage can help provide relief for the patient during these treatments.

Massage Reduces Side Effects Providing a massage before, during and after a patient’s treatment has proven to reduce the side effects for most patients. Sometimes just a gentle massage of the feet while the patient is getting 26

Natural Nutmeg February 2013

chemotherapy or even simply laying of the hands on the patient may reduce the nausea caused by the treatment. Oncology massage helps patients feel more relaxed, which allows them to sleep better, which in turn helps to rejuvenate the body.

The benefits of any massage include reducing stress, increasing relaxation, and allowing the body to heal. For a cancer patient, a massage session offers time to focus on just them.

The only touch many patients experience is clinical touch as they’re examined by doctors and nurses. They also need the human compassionate touch that an oncology massage therapist can give them. This will aid in the healing process. Even just working on the patient’s feet can give great comfort.

Massage and Qigong I combine my massage training with holistic therapies such as Qigong Healing which is an energy-force therapy. This helps rebuild and boosts the immune system which in turn makes the whole body stronger to meet the challenges it’s facing. I have seen amazing results when I incorporate Qigong Healing with my Oncology Massage sessions.

Little did I know that I would be exploring these elements with my mom. She had a short bout with Sarcoma Ovarian Cancer and passed away last November. She dealt with a great deal of pain and discomfort toward the end. The relief and comfort I was able to provide to her was very heartwarming to her and for me. If we as therapists can provide an hour or more of relief for these brave patients, then it’s all worth it.

Please seek out the training needed to become an Oncology Massage Therapist and don’t be afraid of the challenge. The emotional rewards both you and the patient receive cannot be put into words. Namaste.

Larry R Joyner, LMT, NCMTMB, completed oncology training with Tracy Walton, Caring for Clients with Cancer. He also is a Reiki Practitioner, and is First Aid and CPR/AED Certified. He is a member of AMTA and ABMP, the International Reiki Association and the Society for Oncology Massage. Larry is the owner of the Center for Massage & Holistic Therapy, where he works with a team of Connecticut licensed and nationally certified massage therapists with combined experience of more than 20 years.

All therapists are members in good standing with the AMTA or ABMP Professional Massage Therapy Associations. The Center for Massage & Holistic Therapy is located at 2049 Silas Deane Highway,Suite 202, Rocky Hill, CT. www.tcfmht.com. 860-721-0249. See ad on page 36.

NaturalNutmeg.com

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PREVENTION

By Kara Burkhart, ND

Curb Blood Vessel Inflammation to Decrease Cardiovascular Risk

C

ardiovascular disease is still the number one killer in the United States. Classic risk factors for cardiovascular disease are obesity, diabetes, smoking, high cholesterol, and lack of exercise. Getting these under control is important but not the end of the story. Researchers working on the science behind cardiovascular disease are recognizing oxidative stress and inflammation as the root cause of atherosclerosis and vascular aging. Scientific advances in understanding the underlying causes of damage to the blood vessels and the heart are giving credence to basic dietary recommendations such as eating more vegetables. Focusing on curbing inflammation and boosting antioxidants in one’s diet can be truly protective.

Free Radicals and Inflammation Hardening of the arteries, or atherosclerosis, occurs when fat and other deposits get lodged in blood vessel walls. Inflammation drives the process of atherosclerosis by setting into motion a slew of pro-inflammatory molecules. The molecules that contribute to inflammation are free radicals and other immune system messenger chemicals. Over time, the inflammation process causes plaque build-up along the vessel walls, which compromises blood flow or dislodges, blocking blood flow downstream. Inflammation turns out to be the root cause of many illnesses including some common cancers; degenerative diseases associated with aging, like arthritis; autoimmune diseases, including lupus and rheumatoid arthritis; cardiovascular disease; Alzheimer’s, and Parkinson’s disease. The good news is that one can modulate inflammation in the body by selecting a more plant rich diet that is high in antioxidants.

Trans Fats and Inflammation With more than 20 million prescriptions for statin drugs issued per year to prevent heart disease and stroke, one could think atherosclerosis is caused by a Lipitor deficiency! Just a few years ago, saturated fat and cholesterol were viewed as the basis of heart disease and atherosclerosis, and the market became inundated with fat-free and low-cholesterol products. Unfortunately, the food industry added trans fats (trans fatty acids) to those products to enhance flavor and extend shelf life. As we now know, the trans fats proved to be much worse than saturated fat in contributing to inflammation and atherosclerosis.

Preventing cardiovascular disease is about decreasing inflammation in the blood vessels and not about simply eliminating saturated fats from our diets. We are still reeling from this concept in our culture. For instance, we look at eggs with suspicion and it seems impossible that consuming more than a few eggs a week does not increase cardiovascular risk, but that is exactly what the research now indicates. Most of the cholesterol floating around in the bloodstream is not even from dietary sources, but rather made in the liver.

Statin drugs like Lipitor lower cholesterol by blocking the action of the liver enzyme responsible for producing cholesterol. The millions of Americans who take statin medications do not do so without risk.

Statin drugs are associated with muscle damage, memory loss, rare liver damage, and a small increased risk of diabetes.

Reducing Your Risk A combination of genetics, dietary and lifestyle choices, like whether you exercise and which foods you choose, are determinate factors of blood vessel inflammation. Making the right dietary choices gets complicated. For instance, we had thought that egg whites were the answer to high cholesterol eggs since the saturated fat is found in the yolk. Well, this wasn’t exactly true. You lose a lot of nutritional value if you leave the yolk behind. Egg yolks are great sources of fat soluble vitamins A, D, E, and K, lutein (associated with eye health), and choline. Choice of preparation is very important. If you break the yolk open and directly heat and oxidize the saturated fats, it becomes harmful. Omelets and eggs over hard are worse than a boiled egg. Keeping the yolk intact protects it from turning the fats into pro-inflammatory molecules.

Antioxidant powerhouses, like green tea and vitamin C, capture free radicals and soothe inflammation in the vessel lining. Aging arteries take on a stiffness and plaque that puts stress on the cardiovascular system. The process begins with oxidative stress and

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inflammation in the layer of cells that line our blood vessels. If one can provide a stream of blood that is filled with antioxidant and anti-inflammatory substances, one can theoretically reduce the risk for cardiovascular disease.

A Famous Example Let’s examine a famous example of this concept. After his quadruple bypass surgery, President Bill Clinton had access to the best medical advice. Post expert opinion on cardiovascular health, he became a vegan. The vegan diet is entirely plant-based and avoids all animal products. Why the switch to veganism? Research indicates that plant-based diets promote weight loss, and losing weight decreases inflammation in the body. Plant based diets are low in fats and completely free of saturated fats, eliminating concern with cooking issues particular to protecting fats from oxidation. Protective phytochemicals like flavonoids found in brightly colored fruits and vegetables are anti-inflammatory to the vessel lining.

Baby Steps are Still Steps Moving toward a plant-based diet to curb inflammation is an endeavor best taken slowly. Keeping in mind that eating is a source of pleasure that relieves stress, small changes can be implemented gradually. Start with one change at a time, such as eliminating milk. Milk alternatives include soy, almond, rice, and hemp. Once you have found the right choice for your palette, move on to eliminating one form of meat, and replace it with protein sources like nuts, seeds, nut butters, soy products (tempeh, tofu), beans, lentils, and split peas. Consider adding one of the better tasting protein powders, which are very easy to incorporate into a busy routine. Move toward getting ten servings of vegetables and fruit daily to increase antioxidants. How many images did we see of the former president enjoying a greasy burger? If a quintessential omnivore like Bill Clinton could switch to a vegan veggie or tempeh burger, so can you!

Kara Burkhart, ND, LAc is a naturopathic physician and licensed acupuncturist. She practices in West Hartford, CT at New England Integrative Health Associates and West Hartford Yoga, and currently is an adjunct faculty member of the University of Bridgeport School of Naturopathic Medicine. See ad on page 5.

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29

Manual Therapy and Nutritional Wellness for GI-Related Pain

By Ayelet Connell-Giammatteo, PhD, PT, IMT,C Thomas A. Giammatteo, DC, PT, IMT,C

F

ood is an intrinsic part of most cultures.

Whether it is ‘inhaled’ or savored, in small or large quantities, it has been known to define us in many ways. “You are what you eat”—how many times have we heard that saying? But how many of us actually feel good when we eat, or shortly following a meal? Many of us suffer from chronic or occasional abdominal pain and other symptoms, such as cramping, gas, bloating, diarrhea and constipation. These symptoms are often exacerbated with certain types of food. But for most people, which foods cause the symptoms is a mystery.

Discussion about leaky gut syndrome has become more common in alternative and traditional communities. Leaky gut occurs when there is a loss of integrity in the wall of our digestive tract. This weakness in the wall limits our body’s ability to absorb nutrients and creates a passageway for toxins to travel in our body.

There are several great ways to promote health in our digestive tract and to reduce digestive symptoms such as pain, gas, bloating, and bowel irregularities. Here are two approaches.

Nutritional Wellness for the Gut Commonly, when we experience pain or discomfort in our gut, it is secondary to unknown food allergies. While there are many diets and cleanses on the market today that are aimed at promoting overall health of the body, a simpler approach that can lead to optimal health is to discover what foods we react to and eliminate them from our diet.

Lower bowel discomfort, such as bloating, gas, constipation, and pain, can be caused by certain foods we eat. A great way to initiate a healthy diet is to reduce foods that increase inflammation in our gut.

Wheat, Rye, Barley, Oats Let’s begin with gluten, a protein that is found in wheat, rye, barley, and oats. It has been widely researched and found to be pro-inflammatory, meaning it creates inflammation in the body. Inflammation causes disease. One way to reduce inflammation in our gut is to eliminate gluten from our diet. For information and tools on gluten

elimination diets, visit www.instituteofimt. com/gluten-sensitivity.php. The best way to be optimally successful with this diet is to embrace it as a family. You will be surprised by the number of symptoms that can be eased or eliminated by this diet. Inflammatory foods can contribute to symptoms beyond the gut—they can lead to learning and attention deficits, headaches and back pain, fatigue, joint pain, mood disorders, neurological issues, and much more. By eliminating inflammatory foods, especially gluten, we can see a change in all of these types of symptoms.

Vegetables and Water Many people who experience gut-related symptoms such as pain and discomfort not only eat a lot of inflammatory foods, but also don’t eat enough of the right kinds of food. For example, it is ideal for us to eat at least three servings of green, leafy vegetables daily to support elimination of toxins in our body. In addition, many of us are dehydrated. Drinking juice, soda and coffee throughout the day does not provide us with optimal hydration. In fact, a variety of symptoms can be related to dehydration, including gut pain and discomfort. Drinking at least 8 to 10 glasses of water daily is a great way to reduce symptoms.

Integrative Manual Therapy for the Gut Good nutrition can lead to optimal health and many of the strategies listed above help to reduce inflammation throughout our digestive tract. But when the gut is weak, having other tools can be helpful to promote healthier functioning of our digestive tract.

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One such tool is Integrative Manual Therapy (IMT). IMT is a hands-on approach to healing. IMT Therapists (often physical therapists, occupational therapists, massage therapists, chiropractors, and body workers) use their hands to help reduce restrictions in the muscles and soft tissues of our abdomen. IMT can help to promote normal circulation to the tissues of the gut as well as drainage from these tissues to promote healthier elimination of toxins.

In addition to addressing the gut specifically, there are other reasons why we might be suffering from gut-related pain and other types of symptoms. Our body’s ability to protect itself is remarkable.

When an organ or tissue is compromised because of toxicity or a general weakness in the tissue, our body will attempt to limit movement of that organ and around the organ to protect it from further compromise. In this scenario, the joints in the region can become compressed, the muscles can go into spasm, and the soft tissues or fascia in the region can tighten. This protective mode can maintain our ability to function, however the lack of mobility can create pain and stiffness.

To illustrate this common phenomenon, let’s consider the bowel and some well-known symptoms such as diarrhea, constipation, bloating, and gas. Often, when there is inflammation of the bowel secondary to a build-up of toxins in the body, irritable bowel symptoms may manifest. The end of the colon begins at the left groin/hip region and travels from the left side into the inner pelvis.

As a common protective mode, because the wall of the bowel may be weak and inflamed, the body will compress around the region to limit movement. This lack of movement may be achieved by a compression of the left hip, a tightening of the fascial tissues in the region, and even muscle spasm of the hip and pelvic muscles. All of this tension can create alignment issues with the bottom of the spine, at the sacrum. In addition to the bowel-related issues, this compression and lack of movement may contribute to low back pain, hip pain, and overall stiffness in the region. By using IMT, gentle handson treatment can correct the alignment problem, reducing the compression and tension in the region, and promoting normal circulation and drainage at the bowel, thereby, helping to strengthen the bowel tissues.

When there is more movement in the body, there is a greater capacity for drainage of toxins. Integrative Manual Therapy is an advanced form of manual therapy that can get to the heart of the

problem by localizing underlying toxicity and inflammation that may be a root cause. By using IMT to treat the underlying problem, and incorporating a healthy diet to help reduce inflammation and promote elimination of toxins, a long-term answer can be found.

Ayelet Connell-Giammatteo, PhD, PT, IMT,C is the Practice Manager and Director of Pediatrics for Regional Physical Therapy and The Institute of Integrative Manual Therapy (IIMT), headquartered in Bloomfield, CT. She is also the Dean of the Connecticut School of Integrative Manual Therapy (CSIMT). Dr. Connell-Giammatteo has taught courses in IMT nationally and internationally for over 15 years. She received her doctoral degree focusing in neuropediatrics, with a concentration in autism.

Thomas A. Giammatteo, DC, PT, IMT,C is Director of Operations for the Institute of Integrative Manual Therapy (IIMT), including Regional Physical Therapy in Connecticut. Dr. Giammatteo holds undergraduate degrees in both Physical Therapy and Human Biology. He received his Doctorate of Chiropractic Medicine from the National College of Chiropractic and earned a Certificate of Meridian Therapy and Acupuncture. See ad on page 2.

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Integrative Health Care... the Future of Healthcare in America

By Michael B. Teiger, MD, FCCP

I

consider myself to be a typical medical doctor practicing traditional allopathic western medicine in America. I’ve taken care of thousands of patients the best way I knew how, and for years, I almost never questioned my methods or my beliefs because that’s the way I was taught. I always thought the things I was trained to do must be correct because my science said so. My teachers told me so. The medical journals told me so. The drug companies told me so. Patients believed in my methods. And I was smart enough to get into medical school! So of course, we doctors all must be right about what we’ve been doing all this time.

We American physicians are trained to ‘fix things that are broken’. We react when things have happened rather than give really serious thought to prevention. We evaluate symptoms and treat problems with medications. If we can’t treat with medicines, we try to operate the damage away with bypasses, or resections. Or burn it away with radiation, or poison it away with chemotherapy. In all honesty, it is the allopathic way of medical care. It’s not an issue of right or wrong; it’s how allopathic medical care has evolved since the early 1800s.

Who is Responsible for Illness?

The responsibility for illness has so frequently been thought of as the fault of the patient and not the physician. We doctors have been saying for years, when we fail to cure a patient, that we did everything we could. Too bad. He or she should have quit smoking and drinking and lost weight years ago. This makes for quite an unsatisfactory relationship, to say the least, between patient and caregiver. If you are looking for a partnership in health promotion or prevention, you’re likely to think the way we do things now in the traditional arena is not good.

So the question that confronts traditional medical practice now—the question that needs our most careful attention— is this: do we American physicians really do everything we SHOULD do to fix, or better yet, prevent, the problems facing healthcare in America?

Do we do what we should to address the profound epidemics of obesity, diabetes, Alzheimer’s dementia, cancer, autism, and inflammatory bowel disease that scream for our attention? As I see it, the answer has to be a resounding NO.

Three Patient Populations

Let’s consider that there exist three entirely different populations of patients who seek health care in America. First, there are 32

Natural Nutmeg February 2013

the ill or damaged patients who want to be fixed. Second, there are the patients with conditions such as obesity, hypertension, diabetes, inflammatory bowel disease, or high cholesterol who are not quite broken yet, but need modification in their lives before they become ill or damaged. And third, there are the healthy, younger Americans who want to stay that way and not accumulate the conditions that would lead to illness or damage as they get older.

Traditional MDs in America spend the vast majority of their time and energy on that first population. Unfortunately, this population consumes the largest share of healthcare dollars, the patients are already ‘broken’ and many can’t be fixed. Be it advanced cancer, diabetic blindness, stroke, or emphysema, the permanent damage is already done. Our treatments are palliative and not curative or preventive. But what about the others?

Healthcare that Focuses on Prevention

The best healthcare of the future, and the use of more and more healthcare dollars, will focus on the second and third populations of patients. Prevention of illness will be the emphasis of healthcare in the future, not treatment after the fact. This is the correct way.

Not the way I’ve been taught to practice medicine for almost three decades. We healthcare practitioners in America need to promote health and wellness at all levels because that way is the path to improved health at all levels. We have been misdirected for so long.

Healthcare that Focuses on the Individual

We are beginning to recognize that each person is an individual with highly personal characteristics that make their conditions unique. While there are lifestyle modifications that can benefit everyone, there also are individual steps—things that are specific to each individual patient— that can be addressed to help achieve better results.

Integrative Care

At the very least, we Western-trained allopathic practitioners need to learn that many other modalities of healthcare are as valid and effective as our own. Acupuncture and Chinese medicine have a 5,000 year tradition of healing and their effectiveness in many conditions is undeniable. Herbal treatments, in expert hands, can play a strong role in healing. The power of the mind in creating success in ameliorating or even curing disease has been shown repeatedly to be magical in many instances, where traditional allopathic cures have failed. Energy medicine in all forms, Reiki, meditation, etc., can be complementary treatments that empower patients to play active roles in their own success on their road to healing. Chiropractic care, in the hands of expertly trained individuals, is very often successful when physical therapy or surgery has failed.

The movement in healthcare delivery is rapidly changing and offers patients new hope. Non-traditional modalities like naturopathy, energy healing, and spiritual awareness are recognized to be every bit as valid as pharmaceutical prescriptions. In fact, science is proving, in more and more research studies, that natural, non-drug treatments for some of our chronic inflammatory conditions is even more effective than taking another pill.

Integrative health care recognizes the benefits and the successes at a scientific level of all healthcare modalities and strives to connect the right treatment to the patient. Healthcare becomes individualized and it is becoming clear that one treatment is not the right choice for every person. The correct treatment of the diabetes epidemic is diet change, weight loss and lifestyle change, not more diabetes pills and injections. The correct treatment for gastroesopha-

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Natural Nutmeg February 2013

geal reflux is diet management and stress reduction through attention to lifestyle, not the ubiquitous antacid pills. The correct treatment for obesity is not to have surgery, but rather to pay serious attention to our American diet and our fast-paced lifestyle, and to change our habits in a serious and meaningful way.

The responsibility isn’t on the doctor alone any more but on the patient as well.

Good healthcare is a true partnership. Wellness before illness strikes requires important modifications in how we, as traditional physicians, have been doing things for years. Both the doctor and the patient need to change. It requires education and openmindedness for us to know what we as practitioners are supposed to recommend and then it requires motivation by the patient to get the job done. It also is the team collaboration with all health practitioners of any discipline, traditional or nontraditional, to work together to promote the best individualized recommendations. We need to teach our patients who invest their trust in our recommendations that they need to be willing to stop bad habits and incorporate new habits for health for the long run. We as healthcare providers need to walk the talk.

It’s the only way now. Integrative healthcare, the collaboration of all traditional and nontraditional modalities, is the way of the future of health care in America. The movement is palpable. The outcry for change is loud. The public is demanding that kind of care from all practitioners. It is our obligation and responsibility to respond correctly, with an open mind, and with respect for everything that is available to our patients, to improve our success in health care delivery— the sooner the better.

Michael B. Teiger, MD, FCCP, is the founder of New England Integrative Health Associates (NEIHA) located in Bishop’s Corner in West Hartford, CT. He is a graduate of UConn Medical School in Farmington and is Board Certified in Internal Medicine and Pulmonary and Critical Care. Over the last four years, his practice has moved to a more Holistic approach to healthcare delivery, where diet and lifestyle, disease prevention and medication reduction are the focus, rather than treatment of problems after they arise. NEIHA, 345 North Main St., Suite 101, West Hartford, CT; 860-278-3812; www. neihact.com. See ad on page 5.

Nourish

By Vicki Kobliner MS, RD, CD-N

Heart Health: For Women Only

I

t is not breast cancer but heart disease that claims the lives of the greatest number of women every year. While many people believe that heart disease predominantly affects men, this is simply not true, yet most of the information we hear and read is specific to men. A woman might experience different signs and symptoms of a heart attack than a man, and her response to treatment also may vary, so it is essential to know the details of cardiovascular disease that are unique to women.

diabetes. Stress management is a key factor in cardiovascular health as stress and anxiety increase the risk of heart attack.

The Role of Nutrition

Maintaining a healthy weight and making positive food choices go a long way toward protecting our most important pump, but the role of nutrition goes well beyond eating lean meat and adding vegetables.

First, the common belief that a low-fat diet is desirable for heart health is not based Signs and Symptoms on sound science. While certain fats, such as trans fats, are definitely harmful, many The crushing chest tightness and numbothers are not. In fact, since the widespread ness that we have been told indicates a heart promotion of low-fat diets in the United attack occurs in fewer than 30% of women.

States, heart disease rates have escalated. At Instead, unusual fatigue is the most frequent the same time, sugar consumption has insymptom, and is reported in more than 70% creased, in part due to the extra sugar added of cases. Another surprise is that abdominal to low-fat products to increase palatability. and back pains are common indicators. For Unfortunately, sugar, high fructose corn syrwomen, the clues are more variable, and up and processed carbohydrates are a potent easily attributed to other causes, but include cause of cellular inflammation which is the the following: real root cause of poor heart health. Other contributors to inflammation include chemi• Shortness of breath cals and toxins in our food supply, as well as • Trouble sleeping smoking. To further compound the problem, • Indigestion the typical American diet includes too few • Anxiety fruits and vegetables—the very foods that • Dizziness are rich in the antioxidants and other agents • Achy, heavy, tight or burning chest which which have the greatest protective effects may spread upward against this dangerous inflammation. Simply • Pain in the back, between the shoulders put, a diet based on clean, non-toxic plant • Pain in the belly, above the belly button foods such as fruits, vegetables, legumes, nuts, and seeds, with moderate amounts Prevention of healthy animal protein and fat, and with limited processed carbohydrates, is the best It is estimated that 80% of cardiac choice for cardiovascular health. Herbs and events in women could be avoided with spices, such as rosemary and turmeric, also preventive lifestyle changes such as exercise are full of anti-inflammatory compounds and and smoking avoidance, especially in womshould be used generously. en who take oral contraceptives. Controlling In addition to general diet principles, blood pressure and blood sugar is essential certain foods and nutrients play particularly in those who suffer from hypertension and powerful roles in preventing heart disease.

Omega 3 fatty acids: The Omega 3 oils found in fish are heart protective. While a recent study called into question the strength of these essential fatty acids in treating heart disease, it did not discount their preventive effect. Fish oil contains powerful anti-inflammatories, which reduce atherosclerosis and help control blood pressure.

Garlic: Allicillin, a compound found in garlic, helps to relax blood vessels and reduce inflammation. Fresh garlic is more effective than dried or powdered varieties.

CoEnzyme Q10: This nutrient is essential for the function of every one of our cells, and helps produce the energy needed for all the body’s work, including the pumping of the heart. Many statin drugs, designed to reduce cholesterol, actually diminish the levels of CoQ10 in the body, thereby weakening the very organ they are designed to protect.

CoQ10 also has antioxidant properties, making it an even more important weapon in the arsenal against heart disease.

L-carnitine: This nutrient works hand in hand with CoQ10, helping to bring energy into cells.

Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (www.holcarenutrition.com). Vicki works with infants, children and adults with digestive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertility and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementation and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or vicki@holcarenutrition. com. See ad on page 29..

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Best Kept Secrets

Diane Hindman, PhD

Best Kept Secrets to Ignite Your Fat-Burning Potential

W

ouldn’t it be great if you could burn fat all day long instead of just during your exercise session? Research shows that there are some proven strategies to increase your metabolic rate and burn fat for longer periods throughout the day.

To understand how metabolic rate can be increased, we must first understand normal glucose and insulin metabolism. After a meal, blood sugar increases and triggers an increase in insulin. This sends a signal for sugar to be taken up into muscle and fat cells until there is a drop in blood sugar. Many people have created a dysfunction in this system from over-consumption of carbohydrates (as simple sugars) and saturated fats, causing insulin to be more dominant. This is a signal for fat to be stored. In addition, chronic high stress situations release cortisol and other chemicals in the body that signal fat to be stored. This dysfunction is typically due to poor eating habits, physical inactivity, and stress. However, with some simple changes to your diet, exercise program, and lifestyle, anyone can rev up their metabolism and start burning more calories throughout the day.

Eat The Right Way Eat enough of the right food in the right amount and right proportions. Doing this on a daily basis will help get your metabolic rate functioning correctly again and even speed it up. The right food means healthy, lean protein (chicken, wild salmon, tuna, egg whites), low glycemic index carbohydrates (oatmeal, whole-grain bread, apples, berries), and healthy fats (olive oil, avocado, almonds, sunflower seeds). This is just a short list of examples, for more information check out the “Glycemic Index Food Guide” by Shari Lieberman, PhD. The right amount means that you have calculated how many calories you need on a daily basis to maintain a healthy weight, and you are knowledgeable about portion sizes (the biggest culprit in weight gain!). The right proportions means balancing your meals with carbs, fat, and protein. A good ratio to start with is 40-50% carbohydrate, 30% protein (or 1 gram per pound of body weight), and 20-30% fat. Then space your meals evenly throughout the day as to maintain less fluctuation in your glucose and insulin levels. Five to six smaller meals a day is much healthier than 2-3 larger meals.

Many people think that in order to lose weight they need to cut calories. Well, this may be true if you’re eating at McDonald’s every day and taking in twice the amount of calories you need on a daily basis. But for the average person, it’s not too many calories that is the problem – it’s not enough of the right kind of calories.

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Natural Nutmeg February 2013

Research has been showing us for years that the best way to burn fat, lose weight and keep it off is through increasing lean muscle mass. The more lean muscle mass one has, the more efficient their metabolism or metabolic rate is in burning calories. In addition, having a greater muscle mass allows more glucose to be cleared from the bloodstream in a faster and more efficient way and this prevents excess glucose from being stored as fat. This is especially important after a high carbohydrate meal composed of simple sugars or high glycemic index foods. Yet, it seems the medical community is missing the boat because the standard prescription for weight loss is still cardiovascular exercise. While cardiovascular

exercise will burn calories and fat, it does not increase lean muscle mass. Therefore, you will burn calories while exercising, but once you cease the physical activity your metabolic rate slows down again. However, the more muscle mass you have, the longer your metabolic rate will stay high, thus leading to more fat burning for longer periods of time. The best prescription for weight loss and wellness should be both cardiovascular exercise and strength training. Adding strength training to your exercise routine will trigger your body’s release of growth hormone, which is essential for fat burning and an increased metabolic rate. Numerous studies have shown that participating in a strength training session pumps up your metabolism for 2-3 hours post-exercise and sometimes even longer.

Another way to change up your aerobic exercise routine is to include interval training. The higher the exercise intensity, the greater amount of fat and carbohydrate burned during the exercise session. An added benefit of high intensity training is that more fat will be burned post-exercise during your recovery period. Instead of running for 30 minutes at 70% of your max heart rate, try interspersing one minute sprints. Sprint for one minute and slow to a light jog or walk for two minutes. Repeat until reaching 30-45 minutes.

Rest and Rejuvenate the Right Way First…get enough sleep. It’s as simple as that. If you read the informative article on “Balancing Your Body with Sleep” by Gary Kobat in Natural Nutmeg January 2013, you hopefully learned that all the benefits of the right diet and the right exercise program can be negated if you’re not getting enough sleep. Growth hormone is released while you sleep and is necessary for rebuilding muscle and many other important metabolic functions. Sleep deprivation and fatigue accelerates every aspect of the aging process, setting off a cascade of events including fat storage, increased risk of heart disease, diabetes, high blood pressure, and even brain degeneration.

Chronic fatigue impairs the body’s ability to use insulin and break down fat, decreases endurance due to glucose inefficiencies, and causes poor muscle recovery due to high cortisol. In addition to all of those physical impairments, sleep deprivation also causes mental disturbances as well in the form of decreased reaction time, communication breakdown and lack of focus. Without the right amount of sleep, we might as well pack it up and call it a day.

Lastly, taking the time to renew and recharge our body and mind is essential for igniting that fat burning potential. There are so many different types of spiritual and rejuvenating practices one can explore in order to do so. From meditation to journaling, taking yoga or tai chi classes, getting a massage, walking in nature, reading inspirational books…or my favorite – taking a much needed vacation to your favorite mountain or beach! Practicing one or all of these on a regular basis will enable you to deal with the day-to-day stressors in your life and keep your body and mind healthy.

Add all these up and you’re on the right path for firing up that metabolic rate and burning more fat all day long!

Dr. Diane Hindman is the co-owner and publisher of Natural Nutmeg Magazine and founder of Dr. Diane Speaks. She is a speaker, writer and workshop facilitator. For 20 years, her work has focused on inspiring individuals to learn about the power of thought and emotion and how it shapes their lives. She holds a Ph.D. in Exercise Physiology from the University of Maryland and is a Certified Empowerment Life Coach. Her passion centers on helping people bridge the gap in understanding and using spiritual, sustainable and natural living tools to achieve their personal and professional goals.

You can learn more about her online at www.naturalnutmeg.com or www.drdianespeaks.com. Email drhindmanphd@yahoo.com for info on her 50 day challenge!

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Happenings Friday, February 1st Meet your Angels and Guides. 6:30pm–9pm. $50.00. Receiving spiritual guidance is easier when you understand who you are connecting with. During this workshop you will learn about your primary spiritual guides and guardian angels. Through meditation, we will meet them and receive information from them on how they would like to work with you.

The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Saturday, February 2nd Valentine Heart Cards. 10:00 a.m. – 11:30 a.m. $35.00. Each participant will connect to the emotion of love to create original Valentine’s Day cards.

We will be utilizing various techniques of collage and mixed media to create these miniature works of art. No previous art experienced required and no age limit! Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Valentine’s Day Couples Massage Special! The Perfect Valentine Gift for you and that Special Someone!

Relax and Enjoy a 60 Minute Couples Therapeutic Massage, and receive a complimentary glass of wine and organic chocolates, only $175 per couple.

Wholistic Spa 18 School St. Glastonbury. Call 860657-4105 to reserve your Valentine’s Day Couples Massage Special. www.wholisticspa.com.

Connecting to Your Feminine Essence with Belinda Joy. 12:00pm, $75 prepay. Discover the source of our feminine wisdom and power. We will establish an on-going relationship with our inner wise woman and reclaim our sensual energy. We will discover how to create ease, flow and balance in our lives.

Laugh, dance, and be nurtured in a circle of women.

Sacred Rivers Yoga 2934 Main Street, Glastonbury CT 860-657-9545 www.sacredriversyoga.com.

Sunday, February 3rd Business Bootcamp with Marcie Mauro. 1:00pm, $35 donation. All proceeds benefit The CT Food Bank. Avoid the holiday slump and give your biz a boost this season! By attending this workshop, you’ll walk away with practical mission-based marketing and service-offering strategies as well as an action plan to bring in your ideal clients. Sacred Rivers Yoga 2934 Main Street, Glastonbury CT 860-657-9545 www.sacredriversyoga.com.

Monday, February 4th Thermography Appointments. New and Follow-Up Sessions Available. 10am-5pm. Call 860-657-4105 to reserve your Thermography Appointment. Glastonbury Naturopathic Center, 18 School St. Glastonbury. www.naturopathicwellness.com

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Natural Nutmeg February 2013

Tuesday, February 5th Group Past Life Regression. 6:30-8:30pm $20.

Through exploration of your past lives, learn some of the reasons you are repeating patterns, why you were born into your particular family or why you have certain behaviors. 36 Cheshire Rd, Wallingford.

No previous experience necessary. Gayle ,@203265-2927 sunnispirit@sbcglobal.net, or visit www. return2love.

Wednesday, February 6th Heart Healthy Eating with Rachael Tsokalas. 6:30 p.m. - 8:00 p.m. $25.00. Learn to prepare foods that are heart healthy, taste good and simple to make. You will be sampling food items, learning how to prepare the food and taking home the recipe. Please pre-register so we’ll have plenty of food to sample! Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Thursday, February 7th How to Make an Aromatherapy Love Potion!

Aromatherapy Workshop with Dr. Helene Pulnik, ND LAc. Learn ancient secrets of using essential aromatherapy oils that have been used for thousands of years. You will learn how to create your own beguiling love potion using organic and wild-crafted essential oils and rare and precious floral absolutes.

Recipes included! $45.00. Includes aromatherapy discussion, instruction, and take-home Aromatherapy Potion.Time: 6-8pm Glastonbury Naturopathic Center 18 School St. Glastonbury. Call 860-6574105to reserve your space. www.naturopathicwellness.com.

Friday, February 8th Ladies Night Out with Dori Sargent. 7:30pm, $16 prepay (class cards accepted), $20 at the door. A class for all levels. Relax and rejuvenate. We will move and breathe into bliss together with exercises to strengthen, support, and empower ourselves as feminine beings. Class requires 3 person minimum signed up to be held. Sacred Rivers Yoga 2934 Main Street, Glastonbury CT 860-657-9545 www.sacredriversyoga.com.

Saturday, February 9th Psychic Saturday. 10am – 4pm. $25.00 for a 20-minute reading. Receive a private reading with Medium Priscilla Bengtson. Other readers may also be available. Receive guidance from your angels, spirit guides and loved ones.

Pre-scheduling is highly recommended. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To preschedule an appointment, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Valentine’s Day Couples Massage Special! The Perfect Valentine Gift for you and that Special Someone!

Relax and Enjoy a 60 Minute Couples Therapeutic Massage, and receive a complimentary glass of wine and organic chocolates, only $175 per couple.

Wholistic Spa 18 School St. Glastonbury. Call 860657-4105 to reserve your Valentine’s Day Couples Massage Special. www.wholisticspa.com.

Get Your Toes Wet! Intro to Expressive Art. 12:303:30pm $35. A playful spacious atmosphere allows you to open and trust the artist within. Create authentic imagery using collage, paint & drawing materials.

Guided meditation eases us into a relaxed creative flow. Facilitated by Elisabeth Moss BFA, Expressive Art Facilitator. Held at 12 Old farms Rd. Avon, CT 06001To register call 860-550-0882. No prior art experience needed!

Sunday, February 10th Reiki I. 9am – 5pm. $125.00. Attune to the universal energy in this Level I Usui Reiki class. Participants will learn traditional hand positions, how to give a full body session and receive attunements to the universal Reiki energy for self-healing and healing others. Participants receive a manual, book and certificate. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Common Ailments Treated with Safe, Traditional Chinese Herbs. 1-3pm. Laura Mignosa, NCCH. $28.00 Learn the herbal equivalent to many of our Over-the-Counter drugs in this class. Discussion on formulas to treat common disharmonies like stomach and abdominal distress, arthritis, back pain, flus & colds, coughs, hay fever, trauma and more. Connecticut Institute for Herbal Studies www.CTHerbschool.com 912 Corbin Ave. New Britain, CT 06052. 860-TCM(832)-2705.

Tuesday, February 12th Information Session on The Graduate Institute’s Master of Arts in Integrative Health and Healing. 4 to 5:30 pm, Free. Learn more about an educational opportunity that bridges complementary and alternative (CAM) modalities with allopathic medicine.

Offered at Hartford Hospital’s Special Dining Room.

Call (203) 874-4252 or visit www.learn.edu/events to RSVP. QiGong. No Cost. 1:15-1:45pm Instructor: Risa Brophy, MQT. Qigong translates to “energy work” and is a gentle system of exercise practiced for health, healing and increased vitality. Join us to calm you mind and energize your body with the deep breathing and slow movements of these ancient Chinese exercises. Please, eat your lunch before or after this program. 1 Northwestern Drive, Suite 101, Bloomfield, CT06002. Contact Amanda Albrecht at AmandaAlbrecht@InstituteofIMT.com or call 860-243-5220.

Wednesday, February 13th How to Make Delicious Raw Chocolates for Valentine’s Day, with Donna Grimm, Raw Food Chef!

Join us for an evening of decadent chocolate making and tasting, with recipes, demonstrations and more! $25.00. 6-7pm Glastonbury Naturopathic Center 18 School St. Glastonbury. Call 860-657-4105 to reserve your space. www.naturopathicwellness.com Healing in Harmony Night. 5pm – 7pm. 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, 99 Citizens Drive, Glastonbury. For information please call 860.301.1468 or visit www.healinginharmonycenter.com.

Relax and Enjoy a 60 Minute Couples Therapeutic Massage, and receive a complimentary glass of wine and organic chocolates, only $175 per couple.

Wholistic Spa 18 School St. Glastonbury. Call 860657-4105 to reserve your Valentine’s Day Couples Massage Special. www.wholisticspa.com

Thursday, February 14th

Tuesday, February 19th

Core Stabilization & Strengthening Class. No Cost.

1:15pm-1:45pm. Instructor: Carol Gordon, PT, IMTC. This one hour class offers the student basic core stabilization and strengthening techniques that can be performed easily at home or hotel room. The Institute of Integrative Manual Therapy, 1 Northwestern Drive, Suite 101, Bloomfield, CT 06002. Contact Amanda Albrecht at AmandaAlbrecht@InstituteofIMT.com or call 860-243-5220.

So you want to be a Medium? 6:30 p.m. – 9:00 p.m. $50.00. 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 860.301.1468 or visit www.healinginharmonycenter.com.

Friday, February 15th ExploreIMT! No Cost. 10am-12pm. IMT is a form of therapy that uses gentle touch and subtle manipulation to identify and treat the causes of dysfunction and chronic pain. During your two hours you will: tour the building; observe a class; get an IMTA overview; review CS IMT application/logistics; Q&A. The Connecticut School of Integrative Manual Therapy, 1 Northwestern Drive, Suite 101, Bloomfield, CT 06002. Contact Amanda Albrecht at AmandaAlbrecht@InstituteofIMT.com or call 860-243-5220.

Gallery Night. 6:30pm – 8:30pm. $45.00. Enjoy an intimate evening of learning about angels and guides and experiencing intuitive readings with medium and certified Angel Therapy Practitioner®, Priscilla Bengtson. Everyone in attendance will receive a message. Seating is limited and pre-registration and payment is required. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury.

To register, please call 860.301.1468 or visit www. healinginharmonycenter.com.

Sunday, February 17th Explore the Amazing Powers of Natural Medicine for Pets. 1-3pm. $26.00. Discover Thousand Year old herbal formulas that treat many common ailments with no side effects. Learn food & behavioral recommendations for your pets and how to provide longevity and quality of life. Connecticut Institute for Herbal Studies www.CtHerbschool. com 912 Corbin Ave. New Britain, CT 06052 860TCM(832)-2705.

Saturday, February 16th Art & Yoga~Partners In Play. 1:30-4:30pm $40. Yoga Postures open our body,mind and heart allowingauthentic creative expression to flow with ease and joy! Come to play & explore with crayons, collage and yoga movement! facilitated by Leslie Gordon RYT-500 & Elisabeth Moss BFA, certified Expressive Art Facilitator. To register call Elisabeth Moss 860550-0882. Held at The Inner Space Pilates & Yoga 17 West Main St., Avon, CT 06001.

Valentine’s Day Couples Massage Special! The Perfect Valentine Gift for you and that Special Someone!

Thursday, February 21st Information Session on The Graduate Institute’s Master of Arts in Integrative Health and Healing. Noon.

Free. Learn more about an educational opportunity that bridges complementary and alternative (CAM) modalities with allopathic medicine. 171 Amity Road, Bethany, CT 06524. Call (203) 874-4252 or visit www.learn.edu/events to RSVP. The Tapestry of Archetypes Woven Through Time.

7-8:30 pm, Free. Hear how archetypes originated and continue to be meaningful in our lives. Learn how the Divine Child archetype was birthed and has woven through prehistoric art, folklore, psychology, mythology. Presented by Antoni Sadlak, Ph.D. Sponsored by Alliance For Holistic Living, providing service and education East of the Connecticut River, www.afhlnow.org Hosted at the Vibrational Healing Center, 966 Tolland Street, East Hartford.

Wholistic HCG Fat Loss Program Free Educational Seminar. Reach Your Weight Loss Goal at Last. Learn how you can lose up to 30 pounds in 40 days with our UNIQUE, safe and effective, medically supervised weight loss program! 6-7pm Glastonbury Naturopathic Center 18 School St. Glastonbury. Call 860-657-4105 to reserve your space. www.naturopathicwellness.com.

Wednesday, February 20th Chinese Herbal Series. $78.00. Laura Mignosa, NCCH. Wed eves. 2/20 ,2/27, 3/6. 5:30-7pm.

Classes designed to show the benefits of many ancient tonic remedies. 20th: Introduction to Chinese Herbal Therapy 27th: Chinese herbs to Maintain & Regain Health. March 6: Chinese herbs to Calm the Spirit. Connecticut Institute for Herbal Studieswww.CtHerbschool.com 912 Corbin Ave., New Britain, CT. 860-TCM(832)-2705

Friday, February 22nd Reiki for Kids. 1pm. – 4p.m. $75.00. This class is offered to attune kids to the Reiki energy and reawaken in them the natural healing ability they possess. This is ideal to help participant’s self-heal and learn to heal others. The class is kept small to allow everyone a space in which to learn. Age 10 and up. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.301.1468 or visit www.healinginharmonycenter.com.

Valentine’s Day Couples Massage Special! The Perfect Valentine Gift for you and that Special Someone!

Relax and Enjoy a 60 Minute Couples Therapeutic Massage, and receive a complimentary glass of wine and organic chocolates, only $175 per couple.

Wholistic Spa 18 School St. Glastonbury. Call 860657-4105 to reserve your Valentine’s Day Couples Massage Special. www.wholisticspa.com

Sunday, February 24th Family Yoga with Beth Agdish. 9am, $10 for adults, $5 for kids. Explore the benefits of family yoga as we have fun with downward dog, tree, cobra and more. In a safe environment to move and breathe.

Yoga calms and centers the growing body and mind.

February class theme: Valentine’s Yoga. Sacred Rivers Yoga 2934 Main Street, Glastonbury CT 860-6579545. www.sacredriversyoga.com Women’s Empowerment Meditation. 10am. – 12 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 860.301.1468 or visit www.healinginharmonycenter.com.

Monday, February 25th Ascended Masters/Full Moon Meditation. 6:308:30pm $20. Join us for the combined energies of the full moon and Ascended Masters for a very powerful meditation. No experience necessary. Divine beings will be guiding and supporting you on your quest to discovering your true authentic self. 36 Cheshire Rd. Wallingford. Gayle @203-265-2927, sunnispirit@ sbcglobal.net, or visit www.return2love.

Wednesday, February 27th Home Message Circle. 6:30p.m – 8pm. $15.00.

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 860.301.1468 or visit www.healinginharmonycenter.com.

Information Session on The Graduate Institute’s Master of Arts in Integrative Health and Healing. 5:30 to 7 pm. Free. Learn more about an educational opportunity that bridges complementary and alternative (CAM) modalities with allopathic medicine. 171 Amity Road, Bethany, CT 06524. Call (203) 8744252 or visit www.learn.edu/events to RSVP.

Thursday, February 28th Biomat Healing & Detox Clinic Free Educational Seminar With Donna Grimm, RN. Learn how the Biomat Clinic at Glastonbury Naturopathic Center can improve your health, detoxify and prevent

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Happenings illness. Receive a free introductory session on the Biomat, and enjoy organic treats! Time: 6-7pm Glastonbury Naturopathic Center 18 School St. Glastonbury. Call 860-657-4105 to reserve your space. www.naturopathicwellness.com

Saturday, March 2nd Accelerated Admissions Day at The Graduate Institute. 171 Amity Road, Bethany, CT. 10 to 2 pm. Free.

Attend a brief Open House, meet the TGI President, complete the admissions process, and receive an admissions decision on-the-spot! Pre-registration required. Call (203) 874-4252 or visit www.learn. edu/events to RSVP.

Saturday, March 9th “Move Better, Feel Better” Alexander Technique Intro Class. Free. 9am-10am. Do you experience tension or fatigue? Do you wish you had better posture and balance? Then attend the FREE “Move Better, Feel Better” class and learn how the Alexander Technique can help you! Offered by Eric Miller, certified Alexander Technique teacher. Please call 860-6566177, or email info@millerAT.com to register, space is limited. Miller - Alexander Technique, Farmington, CT. www.millerat.com.

Get Your Toes Wet! Intro to Expressive Art. 12:303:30pm $35. A playful spacious atmosphere allows you to open and trust the artist within. Create authentic imagery using collage, paint & drawing materials. Guided meditation eases us into a relaxed creative flow. Facilitated by Elisabeth Moss BFA, Expressive Art Facilitator. Held at 12 Old farms Rd. Avon, CT. 06001. To register call 860-550-0882.

No prior art experience needed!

ONGOING Monday Qigong Healing Form Classes. 8am.Improves energy circulation, mental clarity, focus, fertility, emotional balance and healing, great for athletes, healthcare practioners, those battling cancer, chronic pain or other illnesses. Please bring a mat...$5.00 per class call/text Tanya Bouffard for more info 863-255-0952. Iku Karate Dojo,50 Albany Turnpike, Canton, CT. Athlete Yoga with Kristin Hotchkiss. 7:30pm, $16 plus tax. Class cards accepted. This class will help athletes open up tight areas while enhancing recovery from strenuous activity. Present your USA Rowing, USA Cycling, USA Triathlon, USA Swimming, USA Track & Field or Road Runners Club of America Membership Card to receive $4 off the price! Sacred Rivers Yoga 2934 Main Street, Glastonbury, CT. 860-657-9545. www.sacredriversyoga.com.

Tuesday Beginner’s Yoga Donation Class with Annette Guasp. 6:00pm, $5 minimum cash or check

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donation made to the Glastonbury Food Bank.

Class cards not accepted. This class is for everyone, whether you have tried yoga before or not.

Classes will focus on the basic poses along with body awareness and proper alignment. Enjoy yoga while supporting a good cause! Sacred Rivers Yoga 2934 Main Street, Glastonbury CT. 860657-9545. www.sacredriversyoga.com.

Restorative Yoga with Dana Foster. 10:45am, $16 plus tax. Class cards accepted. This class will focus on gentle restorative postures to awaken the body and calm the mind. It will encourage participants to find relaxation and openings in the body/mind as we work with compassion. Great for those dealing with physical or emotional stressors. Modifications are given and guided relaxations and imagery will be a part of every class. Sacred Rivers Yoga 2934 Main Street, Glastonbury, CT. 860-657-9545. www.sacredriversyoga.com.

QiGong/Tai Chi Classes. 7:30pm. $60. Learn how to gain more energy, balance your energy, emotionally & physically, free yourself from pain and stiffness, strengthen your immune system, relax, rejuvenate and get a great night’s sleep. Feel Great! Marcey Hickey Certified Instructor. Suffield By The River, 7 Canal Road, Suffield, CT. Call 860-844-8535 to register.

Wednesday “Walk-In Wednesdays.” 9am-11am. $10 Sample integrative health coaching session; free to first four who walk-in each wednesday. Experience a 15-minute sample health exploration with nina, integrative health coach and registered nurse. Appointments recommended. New england integrative health associates [neiha] 345 North Main St, West Hartford. www.Neihact.com. Contact nina arnold at 860869-7137 or via email at narnold@neihact.com.

Yoga Body Bootcamp with Annette Guasp. 10:45am, $16 plus tax. Class cards accepted. We will expand our focus beyond yoga postures and introduce new techniques to build strength and stamina. This class will jump start your metabolism, boost cardio endurance, bring your yoga asana to challenge your body in a whole new way and tap into your playful spirt. All levels and bodies are welcome to come and explore this fun, funky and uplifting class. Sacred Rivers Yoga, 2934 Main Street, Glastonbury, CT 860-657-9545. www.sacredriversyoga.com.

Yin Yoga with Cynthia Barraford. 5:30pm, $16 plus tax. Class cards accepted. Yin Yoga classes focus on simple floor postures that stretch and stimulate the deep connective tissues of the body through remaining in the postures for longer periods of time than other forms of yoga that focus primarily on the muscular system. Yin Yoga is the ideal complement to any exercise program, athletic activity and to the stresses of everyday life. Sacred Rivers Yoga, 2934 Main Street, Glastonbury, CT. 860-657-9545. www.sacredriversyoga.com.

Thursday Qigong Healing Form Classes. 9am. Improves energy circulation, mental clarity, focus, fertility, emotional balance and healing, great for athletes,

healthcare practioners, those battling cancer, chronic pain or other illnesses. Please bring a mat...$5.00 per class call/text Tanya Bouffard for more info 863-255-0952. Iku Karate Dojo, 50 Albany Turnpike, Canton, CT. Yin Yoga. Every Thursday 6:15-7:45pm. Yin yoga is non weight bearing and uses simple poses to relieve pain and stress. It is perfect for people who cant touch their toes and who want to be more flexible and feel better immediately. Yin Yoga also improves performance in other styles of yoga and sports. No registration is necessary, just drop in! CT. Yoga Center, 91 Beverly Heights, Middletown CT. www.ctyogacenter.com or 860.986.2017.

Friday Ellington Winter Farmers Market. 4-6:30pm. Feb 1 & 15, March 1, 15, & 29. Indian Valley YMCA, 11 Pinney St., Ellington. Providing a variety of products that are grown or produced in CT, including: dairy, seafood, meats, bakery, produce, specialty foods, and artisan wares. www.ellingtonfarmersmarket.com.

Tibetan Singing Bowls Sound Healing and QiGong. Let the good vibrations flow through you to alleviate pain, get a good nights sleep, become more centered & balanced. First Friday of every month: February 1, NO March, April 5. 7pm QiGong and 7:30pm “Gong Bath” with Sacred Singing Bowls and Crystal Bowls. First Congregational Church - 219 North Granby Rd., Granby CT More info call Marcey 860-844-8535. $10.00 per person bring pillow, mat, blanket and water.

Tibetan Singing Bowls Sound Healing and QiGong. Let the good vibrations flow through you to alleviate pain, get a good nights sleep, become more centered & balanced. West Suffield Third Friday of every month: February 15th, March 15, April 19th. 7pm - West Suffield Congregational Church, 1408 Mountain Rd., West Suffield, CT. More info call Marcey 860-844-8535. $10.00 per person bring pillow, mat, blanket and water.

Saturday Qigong Healing Form Classes. 8am.Improves energy circulation, mental clarity, focus, fertility, emotional balance and healing, great for athletes, healthcare practioners, those battling cancer, chronic pain or other illnesses. Please bring a mat...$5.00 per class call/text Tanya Bouffard for more info 863-255-0952. Iku Karate Dojo,50 Albany Turnpike, Canton, CT. Twin Star Herbal Education. Twin Star Herbal Education. March - October 2013. Learn to identify useful medicinal and edible plants that grow in your own back yard. Create herbal remedies for everyday ailments and natural beauty. Study ancient forms of holistic healing and energy techniques.

The Twin Star program meets one weekend a month throughout the growing season. Class space is limited to insure individual attention. To register visit us at www.twinstarherbal.com or email us at twinstarherbs@gmail.com.

Resources Acupuncture Stan Baker, L. Ac., Dipl. Ac. Menla Holistic Health, 35 Nod Road, Ste. 106 Avon, CT. • (860) 836-1068. See ad page 17.

Glastonbury Naturopathic Center Dr. Helene Pulnik, RPh, MS, ND, L.Ac. 18 School St., Glastonbury,Ct 6033 (860) 657- 4105, naturopathicwellness.com See our ad on page 25.

Sophia Natural Health Center Kenneth Hoffman, L.Ac., CCH 31 Old Route 7, Brookfield, CT 06804.

(203) 740-9300 • SophiaNaturalHealth.com See ad on page 13.

Child Birth Preparation Birthing From Within® Childbirth Preparation Giedre Kere (Mentor, Birthing From Within®) (203) 554-7249 • doulagiedre@gmail.com www.birthingfromwithin.com

Chiropractic

Dentistry Dr. Steven Hinchey 2249 New London Turnpike South Glastonbury, CT. (860) 633-6518 www.dentistryfordiabetics.com/drhinchey See ad on page 23.

South Windsor Smiles Kevin Norige, D.M.D. Matthew McCabe, D.M.D 112 Deming St., South Windsor, CT. (860) 644-0113 • See ad on page 33.

Green & Sustainable Interior Design Put It Together, llc Judie Ricciardi Heritage Center,464 Heritage Road, Suite 1B Southbury, CT 06488 • 203-263-7836 Email: putittogetherllc@cs.com www.putittogetherllc.com M-Th 9:30 am-4:30 pm, Fri. until noon.

Health Food Stores

Chiropractic Health Center of Glastonbury 2934 Main St.,Glastonbury, CT 860-657-8800 • www.glastonburychiro.com

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 5.

Westside Chiropractic 557 Prospect Avenue, West Hartford,CT (860) 523-5833 • westsidechiropractors.com See ad on page 20.

Holistic Centers

Allergy Treatment Wholistic Allergy Solutions 18 School St. Glastonbury, CT. 06033 860-657-4105 • info@naturopathicwellness.com www.naturopathicwellness.com Facebook: www.facebook.com/glastonburynaturopathiccenter. See ad on page 12.

Colon Hydrotherapy Glastonbury Naturopathic Center Dr. Helene Pulnik, RPh, MS, ND, L.Ac. 18 School Street, Glastonbury, CT. 06033 tel: 860-657-4105 • naturopathicwellness.com.

See ad on page25.

Dentistry The Canaan Gentle Dentle & Implant Center Dr. Thomas Livingstone 3 Railroad St. North Canaan, CT (860)824-0751 • www.livingstonedental.com See ad on page 33.

Center for Holistic Practices & Psychotherapy 963 Queen Street, Suite C Southington, CT 06489 • (860) 276-5843 www.centerforholisticpractices.com

Hypnosis Diane Bahr-Groth, C. Hy., TFT, Dir. 1177 High Ridge Road, Stamford, CT. (203)595-0110 • mindbodytransformation.com See ad on page 29.

Lisa Zaccheo, MA, BCH, BCI Board Certified Hypnotist & Instructor Mind Matters Hypnosis Center 12 Waterside Court, Avon, CT 06001 (860)693-6448 • MindMatters@comcast.net www.mindmattershypnosis.com See ad on page 13.

Michele P. Rousseau, MA, CH 267 William Street, Middletown, CT 06457 860-704-9054 • mprousseau@sbcglobal.net www.micheleprousseau.com

Hypnosis/NLP/Aura Chakra Analysis Nishanto Kane...MindDesigning.

Hypnosis, Master NLP Practitioner, Aura/Chakra Analysis, Enneagram Profile, Astrology Chart, Interpretation, Belief Change Sessions. Simsbury, CT. (860 658-9678) • www.minddesigning.net

Integrative Medicine New England Integrative Health Associates, LLC (NEIHA) 345 North Main Street, Bishop’s Corner West Hartford, CT 06117 Ph. 860.278.3812 • Fax: 860.525.6054 Email: info@neihact.com. • See ad on page 5.

Life Coach PEAK Results Coaching Jeff Forte, CSIC, CME 2389 Main St., Glastonbury, CT 06033 (860)633-8555 • peakresultscoaching.com See ad on page 29.

Massage The Center for Massage & Holistic Therapy Larry R. Joyner, LMT, Oncology Therapist 2049 Silas Deane Highway Suite 202, Rocky Hill, CT. • 860-721-0249 www.tcmht.com. • See ad on page 36.

Wholistic Spa 18 School Street, Glastonbury, CT. 06033 860-657-4105 www.wholisticspa.com See ad on page 15.

Naturopathic Medicine CT Natural Health Specialists Lauren Gouin, ND 135 Center St., Manchester, CT (860) 533-0179 • www.ctnaturalhhealth.com See ad on page 27.

Debra Gibson, ND 100 Danbury Road, Ste. 102 Ridgefield, CT 06877 • (203)431-4443 See ad on page 14.

Glastonbury Naturopathic & Acupuncture Center 18 School St. Glastonbury, CT. 06033 Dr. Helene Pulnik, RPh, MS, ND, L.Ac. 860-657-4105 email: info@naturopathicwellness.com website: www.naturopathicwellness.com Facebook: www.facebook.com/glastonburynaturopathiccenter. See ad on page 25.

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Naturopathic Medicine

Nutrition

Skincare

Kensington Naturopathic Medical Center Dr. Ann Aresco 355 New Britain Rd, Kensington, CT (860) 829-0707 • drannaresco@comcast.net kensingtonnaturopathic.com See ad on page 23.

Holcare Nutrition Vicki Kobliner MS RD 3 Hollyhock Lane, Suite 2A, Wilton, CT 06897 203-834-9949 • www.holcarenutrition.com See ads on page 13.

Anew You Skincare & Wellness Center Melissa Martin, 16A Ensign Drive, Avon.

(860)284-9730 • www.anewyouskincare.net Melissa@anewyouskincare.net See ad on page 34.

Naturopathic & Acupuncture Health Center Dr. Marie Mammone, ND Dr. Renee Mammone, ND John Mammone, Licensed Acupuncturist 274 Silas Deane Hwy., Wethersfield, CT 06109 (860)529-1200 • www.NAHcenter.com

Physicians, M.D.

William Nager, ND, DC 11 Mountain Ave., Ste. 201, Bloomfield, CT, 06002 (860) 242-8277 • www.drbillnager.com The Wellness Institute Marvin Schweitzer, ND 1 Westport Ave, Norwalk, CT (203) 847-2788 See ad on page 37.

West Hartford Naturopathic Medicine 301 N. Main St., West Hartford, CT (860) 232-9662 • www.DRAIETA.com See ad on page 27.

Advance Biomedical Treatment Center, LLC (formerly Avon Therapeutic Center) Eileen C. Comia, M.D. 35 Jolley Dr., Ste., #102 Bloomfield, CT 06002 Tel 860.242.2200 • Fax 860.242.2212 www.AdvBioMedTx.com • See ad on page 13.

Natural Health & Healing, LLC Deanna M. Cherrone, MD 60 East Main Street, Avon, CT. (860) 677-4600 • naturalhealthandhealing.net See ad on back cover.

Tamara Sachs, MD Functional Medicine & Integrative Care 15 Bennitt St., New Milford, CT (860) 354-3304 • www.tsachsmd.intranets.com See ad on page 26.

Spa/Floatation Services iFloat 163 Main Street. Westport, CT 06880 Phone: 203-26-7378 Website: ifloatspa.net • Email: info@ifloatspa.net

Thermography Sophia Natural Health Center 31 Old Route 7, Brookfield, CT 06804.

(203) 740-9300 • SophiaNaturalHealth.com See ad on page 13.

X to Rays, LLC Suzanne Pyle, MS, CCT 35 Boston Street, Guilford, CT 866.986.7297 or 203 331-2878 www.xtorays.com

Osteopathic physcian

Vibrational/Energy Healing

Osteopathic Wellness Center, LLC David L. Johnston, DO • Lisa Preston, DO 158 Danbury Road, Ridgefield, CT 06877 (203) 438-9915 www.osteopathicwellness.net See ad on page 7.

The Healing in Harmony Center Priscilla Bengtson, ATP® 99 Citizens Drive, Glastonbury, CT 06033 (860)632-8434 • healinginharmonycenter.com See ad on page 37.

Psychotherapist

Veterinary Care

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

Mobile Pet Vet Kim Rio, DVM (203)584-1210 • www.mobile-pet-vet.com See ad on page 15.

Relationship Coach

Yoga / Pilates Centers

Dr. Marcos de Escobar 171 Grandview Avenue, Suite 101 Waterbury, CT 06708 P: 203-757-9336 E: cosnd1@gmail.com

PEAK Results Coaching Jeff Forte, CSIC, CME • Relationship Coach 2389 Main St., Glastonbury, CT 06033 (860)633-8555 • peakresultscoaching.com See ad on page 29.

Sacred Rivers Yoga Paula Scopino LMT, E-RYT 500 IAYT, Owner 2934 Main Street, Glastonbury, CT 06033 PH. 860.657.9545 • FAX. 860.657.3161 www.sacredriversyoga.com.

See ad on page 16.

Dr. Summer McAllister 71 East Avenue, Suite D Norwalk, CT 06851 P: 877-437-3537 • F: 917-456-0362 E: drsummermcallister@gmail.com

Schools

ProNatural Physicians Group LLC 355 New Britain Road Kensington, CT 06037 • 860-505-0702 www.ProNaturalPhysicians.com ProNatural Members Dr. Ann Aresco 355 New Britain Road Kensington, CT 06037 P: 860-829-0707 • F: 860-829-0606 E: draresco@comcast.net • See ad on page 23.

Dr. Rick Cooper 258 Main Avenue Norwalk, CT 06851 P: 203-229-0164 E: contact@rickcoopernd.com

Dr. Jonathan Ritz 37 West Town Road Lebanon, CT 06249 • P: 860-281-7489 E: drjon@drjonritz.com

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Connecticut Institute for Herbal Studies LauraMignosa, NCCH 912 Corbin Ave, New Britain, CT 06052 (860) TCM-2705 • www.ctherbschool.com.

See ad on page 16.

The Graduate Institute Leslie Cahill, Director of Admissions, Recruitment. (203) 874-4252 www.learn.edu • See ad on page 19.

Sacred Movement Yoga 10 Simsbury Road (Bishop’s Corner) West Hartford, Connecticut 06117 860.990.2555 • www.mysacredmovement.com.

Visit our Facebook page!

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Deanna Cherrone, M.D.

Board certified 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 • Headches • 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

60 East Main Street, Avon CT. 06001 www.naturalhealthandhealing.net 44

Natural Nutmeg February 2013