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

November/December 2016

Natural Nutmeg Connecticut's Resource For Essential Living

Strategies to Ignite Your FatBurning Potential during the Holiday Season Frank Aieta, ND

Hudson Valley: The Napa of the East Coast Diane Hayden, PhD Enjoying the Holidays Despite Food Sensitivities Jessica Pizano, MS, CNS

Do What Will Make You Happy Bernie Siegel, MD Leveraging the Power of the Subconscious Mind Lisa Zaccheo, MA, BCH, BC

Break Your Routine and End Those Bad Habits Lauren Young, ND and Ashley Burkman, ND www.NaturalNutmeg.com

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Natural Nutmeg - November/December 2016

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In This Issue 11

Eating During the Holidays is a Balancing Act

In Every Issue 24

Ellie Downs, RN

12 14

All Your Questions about Spirituality, Energy and Health Answered! Ron D’Amico

Strategies to Ignite Your Fat-Burning Potential During the Holiday Season Frank Aieta, ND and Diane Hayden, PhD

Boosting the Immune System with Natural Remedies (Part 1) Michael Dworkin, PD, CCN, & J. Erika Dworkin

Lisa Zaccheo, MA, BCH, BC

Butternut “Rice” Pilaf Julie Wern

Turbo-Charged Hypno-Coaching: Leveraging the Power of the Subconscious Mind

8 Tools to Promote Healthy Balance in Your Life

Break Your Routine and End Those Bad Habits Lauren Young, ND and Ashley Burkman, ND

Enjoying the Holidays Despite Food Sensitivities Jessica Pizano, MS, CNS

Hudson Valley: The Napa of the East Coast Diane Hayden, PhD

Getting Through the Holiday Season Without Falling off the Wagon!

Don’t Miss Our Upcoming Issues December Sleep Hygiene

28 Natural Nutmeg - November/December 2016

8 NUTMEG NUGGETS

10 THE BUZZ

Tina Grinold, L.Ac, MAOM

Holly J. Niles, MS, CNS, LDN

7 QUESTION

37 HAPPENINGS 40 RESOURCES 42 BERNIE

2017 Editorial Calendar January / February

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

March

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

April

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

May / June

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

July / August

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

September

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

October

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

Celebrate Natural Nutmeg’s 10 Year Anniversary in 2017! In honor of our 10 year anniversary, we will be focusing on the 10 Best of: • • • • • • •

10 Natural Products Made by CT Companies 10 Best Farm to Table CT Restaurants 10 Great Outdoor Adventures in CT 10 Ways to Green Your Home 10 Ways to Keep Your Pet Healthy 10 Best CT Luxury Spas 10 Best CT Ecofriendly & Luxury Resorts

and more...

Don’t Miss Our: • Monthly Advertising Specials • Facebook Contests and Prizes • Healthy and Eco-Sustainable Living Fairs and Events • Farm to Table Dinners ...and more to celebrate 10 years of publishing!

November / December

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

Partner with Us to Grow Your Business!

Natural Nutmeg Connecticut’s Resource For Essential Living Call 203.918.6323 Email Alicia@NaturalNutmeg.com www.NaturalNutmeg.com www.NaturalNutmeg.com

PUBLISHER'SLETTER

“Your future is created by what you do today, not tomorrow” - Robert Kiyosaki

s we approach another holiday season, our theme this month is BALANCE and how to stay on track and eat healthy amidst all of the parties and social gatherings. While this time of year is a great time to connect with family and friends, it can also be extremely challenging to many of us with so many events we must attend. For me, the tool is consistency. It’s having the understanding that if you overindulge one day, it’s ok – just get back on track the next day and keep being consistent with your eating and exercising habits. Too many people “fall off the wagon” a few days during the holidays, and then just give up completely and eat excessively and stop exercising because – “well, I already blew it so I’ll start my program again in January.” This is the absolute worst mindset to have! If there’s one quality that stands out in my mind to describe someone who is highly successful in their business, career or life it would be consistency. In my study of wildly successful people, one of the characteristics that I found they all had in common was that they developed a solid plan for success, knew what they had to do and most importantly, did it on a daily, weekly and monthly basis. When we are consistent, we know what to expect. We can trust and rely on ourselves to show up and complete our tasks. This has such a positive impact on our belief system, because when we trust ourselves we begin to establish positive messages and affirmations and hear fewer of the negative, self-deprecating voices in our heads. We all know that losing weight takes time and it is the effect of a consistent effort to exercise, eat right and change your lifestyle on a daily basis. You may not see the results on a day to day basis, but one day you realize that your pants are a little looser and you start to like what you see in the mirror. How quickly this happens is determined by how consistent you are every day to eat healthy meals and exercise. The following are a few examples of how a consistent approach can maximize your performance and accelerate the rate with which you achieve any goal: • Consistently honor your commitments; • Consistently go above and beyond your expectations; • Consistently take action and avoid excuses and procrastination; • Consistently work out and eat the right foods; • Consistently meditate or find some quiet time each day; • Consistently set your goals for each week. But as we know, life often gets in the way and we realize that we have stopped being consistent and doing the things we need to do on a daily basis to reach our goals. So, what to do? As long as you’ve realized it, that’s half the battle! Take some time to think about what you were doing on a consistent basis in the past that helped you reach some of your goals. Then, implement some of those strategies now and see where it takes you. In Health and Happiness,

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

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

PUBLISHER Dr. Diane Hayden Publisher@naturalnutmeg.com EDITOR-IN-CHIEF Deb Percival Deb@naturalnutmeg.com ADVERTISING advertising@naturalnutmeg.com DIR. INFORMATION TECHNOLOGY Christopher Urso Curso@naturalnutmeg.com FAIRFIELD COUNTY MARKETING DIRECTOR Alicia Blair Alicia@naturalnutmeg.com CREATIVE DIRECTOR Ashley Frament layout@naturalnutmeg.com SOCIAL MEDIA Erica Morawski & Alexa Morawski ADVISORY BOARD Ann Aresco, N.D. Deanna M. Cherrone, MD Erika Dworkin, Dip. C.N. (Pend.) Debra Gibson, ND Lauren Young, ND Kenneth Hoffman, LAc, CCH Vicki Kobliner, MS, RD, CD-N

DISTRIBUTION Greater Hartford and surrounding counties, please contact Natural Nutmeg. FFC - Tom Cossuto, Man In Motion, LLC

Natural Nutmeg Magazine naturalnutmeg.com

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

Natural Nutmeg - November/December 2016

What is your

Erica Morawski Making homemade fudge is handsdown my favorite holiday tradition. Originally, my family began making fudge when my sisters and I were younger because it was a simplistic, kid-friendly recipe. My sisters and I would be thrilled to deliver to our relatives on Christmas Eve our hand made pieces of rich chocolatey fudge that we would wrap up eloquently in tissue paper and holiday-themed tins. But what began as a simple recipe for kids continues to this day. My sisters and I all come home for the holidays, pull down my mom’s old binder from the 1990s, and prepare our favorite fudge for our favorite people.

Alexa Morawski My favorite holiday tradition involves Christmas music playing in the background, some snow outside the window, and boxes full of delicate ornaments that my sisters and I meticulously pick through, placing each one on its designated proper branch of the Christmas tree. The Christmas music ranges from the classics, Bing Crosby and Nat King Cole, to fun pop songs by Mariah Carey and Britney Spears; and true to tradition, an ornament is normally heard over the music crashing down from someone’s (normally my) hands every year.

favorite holiday tradition?

Chris Urso My favorite holiday tradition is my family get-together on Christmas Eve. Each year we rotate hosting the celebration, consisting of my children (now young adults), Parents, Aunt, and my 2 brothers’ and 2 cousins’ families. We begin in the late afternoon and usually do not finish until midnight. Festivities include cocktails, a wonderful homecooked meal, present opening, and a special visit by Santa himself for the young children! Everyone even takes turns sitting on Santa’s lap for a photo. It’s a fantastic night together with the family.

Diane Hayden My favorite holiday tradition is picking out stocking stuffers and opening the gifts in our stockings. My family would always wait until the evening on Christmas Day to open our stockings because it would give us all something to look forward to after all of the presents had been opened and the Christmas dinner finished. At the end of the night we would each get our stockings and open the small gifts in them one by one. Most of the stocking stuffers would be small, inexpensive things, but there was always one nice gift in there that was fun to find!

Ashley Frament I married into a wonderful holiday tradition known as “cookie bake.” My mother in law is an excellent baker, and every year a couple of weeks before Christmas we get together at her or one of her sister’s homes and bake a massive quantity of holiday cookies! It is an all-day event, filled with lots of family, and everyone helps with an assigned job or two. At the end of the day everyone leaves with lots of cookies to share and give as gifts!

NEXT QUESTION: What is the most exciting or rewarding thing you did or accomplished in 2016? Tell us on our Instagram, @naturalnutmegmagazine, or on our Natural Nutmeg Magazine Facebook page, your personal highlight of 2016. Make sure to tag us and use #NNthequestion for a chance to be featured in the December issue of Natural Nutmeg Mag! Comments can also be emailed to diane@naturalnutmeg.com

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Nutmeg “Nuggets” Giving the Gift of Organic Skincare and Beauty this Holiday Season

hy give Organic skincare and makeup gifts during this Holiday Season?

• Your skin will be rejuvenated and restored, resulting in a healthy radiant complexion. • You will experience luxurious creams that heal and nourish. • Your skin will absorb the benefits of high performance with the purest ingredients. • Your gift will be free of harmful chemicals and hormone disrupters! ORGANÁCHS Farm to Skin opened in Westport this past March and is nestled downtown next to the Saugatuck River. “ORGANÁCHS is the Irish spelling for “Organics” FA R M T O S K I N says Siobhan McKinley, the owner. “When I first discovered VOYA (www.voya.ie), a luxury Irish skincare line that offers a full range of 100% organic, hand-harvested seaweed based facial and body products and experienced their benefits, I began to further investigate the organic beauty industry, “ says Siobhan, a former cosmetic industry executive. ORGANÁCHS Farm to Skin is where you will find a well curated selection of preeminent organic and natural skincare, makeup, bath & body, and hair products that offer results with highest efficacy from their creators. The brands will heal, restore, regenerate, hydrate, nourish and revive your skin without the toxins! The selection of more than 25 brands, such as VOYA, Bottega Organica, Dr. Alkaitis, Pai Skincare, Meow Meow Tweet, de Mamiel botaniques, Ursa Major, rms beauty, Vapour Beauty, Gressa Skin, Josh Rosebrook Hair collection and more are made in small batches by formulators who care about the ingredients they offer their customers and the environment in which we live. The products combine nature with science as many of the brands have been developed by scientists, doctors, biologists, herbalists, and aromatherapists. Soon to arrive is Rahua, the world’s top prestige 100% Natural Plant derived hair collection as well as new makeup products from rms beauty and Vapour Organic Beauty. “The creativity and innovation used in formulations that repair and protect skin is very exciting to me,” says Siobhan. Incorporating Organic beauty into your daily routine is easier and more accessible than it has ever been. The perfect luxurious gift for the skin is easily found and wrapped at ORGANÁCHS for your gift giving this season. ORGANÁCHS Farm to Skin offers facials and professional makeup application by appointment. They also Gift Certificates, VIP parties and wellness workshops. Store locaton, 15 Post Rd West, Westport, 203.221.0435, www. organachsfarmtoskin.com Store hours; Tues-Fri 10:30-5:30, Saturday 11-5 and Sunday 12-4. Closed Mondays. See ad on page 3.

Natural Nutmeg - November/December 2016

Holistic Business Cooperative Debuts November 4th-5th

ristin Flagg Kunhardt of Indigo Sky World is partnering with Healing Tao Institute’s Jampa Stewart, MSOM, L.Ac, and Lee Kancher of Right Brain Group to launch Valley Spirit Cooperative in Washington Depot this month. Their grand opening celebration will be held on Friday, November 4th through Saturday, November 5th. The Washington Depot-based holistic cooperative features their three unique businesses united by a common mission: to contribute to the surrounding community with services, health treatments, teachings and products that support healing and growth by helping to energize personal wellness, feed the spirit and boost productivity. Jampa Mackenzie Stewart brings 22 years of acupuncture and Chinese medical practice to the center, along with 41 years of tai chi, qigong and meditation teaching experience. Before moving to Washington, Jampa was a faculty member at Southwest Acupuncture College in Santa Fe and later at AOMA Graduate School of Integrative Medicine in Austin, where he also served as Dean of Clinical Studies and established the first accredited medical Qigong program in the U.S. He is a past president of the National Qigong Association (NQA) and co-founder of The Rochester T’ai Chi Ch’uan Center. Other healing modalities offered by Valley Spirit’s team of unique, multi-disciplinary health care practitioners include Chinese herbal medicine, acupressure, medical Qigong, Reiki, massage, life coaching, shamanic healing, reflexology, and facial rejuvenation. Their three beautifully appointed treatment rooms feature Richway

Amethyst BioMats, therapy lighting systems and quality sound designed to support a calming and enriching experience. Valley Spirit’s spacious wellness center studio features personal training, classes and workshops in tai chi and qigong, several different styles of meditation and yoga, mat Pilates, barre exercise and senior wellness classes led by select area practitioners. In addition, Valley Spirit’s movement studio will host seminars, retreats, intimate music and performing arts offerings, storytelling, poetry readings and dances. The studio is also available to the community to host other practitioners and events related to the arts, health and fitness, meditation and healing. The retail space at Valley Spirit features an art gallery and gathering space, Chinese herbal apothecary shop, local artists, artisan wares, clothing and products that support practices and treatments offered at Valley Spirit. Kristin Flagg Kunhardt’s landscape and animal photography with Indigo Sky World head up the cooperative’s gallery and creative shop. Graphic arts can bridge the gap between math, science, aesthetics and energy. Lee Michael Kancher of Right Brain Group integrates quality computer programming, branding, social media integration and design aesthetics with research, organization and business planning. Lee’s emphasis is on forming a solid ongoing support relationship with clients while maintaining a focus on the whole person to make a difference in clients’ lives and businesses. Valley Spirit’s grand opening celebrations will include blessing ceremonies, refreshments, free chair massages, lectures and free mini-classes in tai chi, Qigong and yoga. Everyone is welcome. For more information, call (860) 619-2788 or go to ValleySpiritCoop.com. Location: 6 Green Hill Road, Washington Depot. See ad, page 17.

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THE BUZZ Cancer Diagnosis Inspires Glassblower to a New Approach and Career

support the research, not only by making the glass researchers need, but by also contributing part of the proceeds of my art to the Liver Cancer Society to fight against the cancer that inspired the jewelry; it is something that lives on.” When Rob first returned to his studio after his diagnosis, he experimented by making glass pendants, allowing the fluidity of the glass to bend, twist, and take on a variety of shapes. At first, “I started just giving them away. People were telling me how beautiful they are, and one thing led to another and now I have stores that are carrying them.” Rob explained, “I’m not Rembrandt, but this jewelry will have a name well after I am gone.” Each creation is a personal work of art, intended to be touched, used, and seen, rather than scientific glass intended for practical use in labs and classrooms around the world.

ob Wallace is a local glassblower keeping alive a centuriesold profession, right in our own back yard. Rob, a warm, affable, soft-spoken man, comes across as calm and at peace with the world. Yet, less than a year ago, Rob’s life was turned upside-down when he was diagnosed with cancer. Reprioritizing and reinventing himself, he launched Arch One Design. Located on Center road in Old Saybrook, it is at Arch One Design studio that Rob carries on the tradition of glassblowing in this quaint coastal Connecticut town. A professional glassblower, Rob has produced glass commodities for medical and scientific research for thirty years. In the past, his work was mostly confined to work stations behind closed doors of universities and research labs. While his work remains scientific in nature, Rob has a new-found energy and passion for his craft that few others might feel three decades into a career. “I am a master glassblower, but you never really stop learning. There are always new techniques, always new things happening, so it keeps it interesting. There is always a new way to do something.” After receiving a liver cancer diagnosis in December of 2015, Rob was left paralyzed by anxiety and depression. Unable to work, he locked up his studio for nearly two months. Once the initial shock subsided, Rob returned to his studio, unaware of the new life he would breathe, literally, into his work; his art; his life. “Glassblowing gave me an outlet to deal with the anxiety. When I came into the studio for the first time after the diagnosis, I didn’t want to do scientific work, I just wanted to be free form, just melt the glass and listen to chill music, and I found myself making these beautiful pendants.” It was the devastating diagnosis that would eventually drive Rob to embark on a significantly new approach to his career: one of creativity, freedom, and gratitude. By the summer of 2016, Rob had plunged head-first into his newly found passion for creating handmade glass jewelry – inspired by life on the Connecticut shoreline. Rob started Arch One Design as a way to create a lasting legacy, and also to help fund the research of which he was once a part, but in a strange turn of events, he now needs in order to combat his own illness. “Being tied into research my whole life as a scientific glassblower by trade and supporting Research and Development for thirty years, I have always been on the cutting edge of drug research; and now I need to save me, and how do I do that? I want to help

Natural Nutmeg - November/December 2016

Although Rob has been creating glass jewelry for a relatively short time, compared with thirty years of scientific glassblowing, he is rapidly outgrowing the retail space at the Arch One Design studio. In order to expand his reach to a broader audience, Wallace Originals are also sold at Old Saybrook’s Chalk Mercantile and New London’s Studio 33. They are also available to order online at ArchOneDesign.com. Rob explains that a career in glassblowing is neither rare, nor does it necessitate the life of a starving artist. “I have never been out of work. I started working when I was fourteen, went to school, and was recruited to blow glass while still in school and immediately began working for corporations.” Rob notes that it is the therapeutic nature of glassblowing that has evolved into Wallace Originals. The feeling of pure joy while being ‘in the moment’ is an experience Rob wants to share with the public. “I want to allow people to create something tangible, to experience the process,” says Rob, explaining functions of the five work stations in his studio that he uses to create and teach his craft, host hands-on sessions, and mentor prospective glassblowers. The tools of his trade accentuate Rob’s philosophy of oneness with the medium. “These are all old tools that were handed down to me...probably made sometime in the 1930s or 1940s...there are new tools available out there but I like the old ones.” Rob’s striking design style mixes colorful glass pieces with other materials, most recently including sterling silver. He is continually changing and expanding his line of jewelry, Wallace Originals, blending various elements with multicolored glass to create one-ofa-kind pieces of jewelry, as well as ornaments, glass sculptures, special occasion pieces and custom requests for weddings, birthdays, holidays, anniversaries, and more. During our interview, Rob worked with a piece of purple borosilicate glass while wearing didymium safety glasses to cut out ultra violet light from the Carlyle burner emitting a flame at 18,000 degrees Celsius. Rob worked deftly with the glass, manipulating each piece in and out of different shapes, with one simple rule: “You just have to keep moving.” With his tools at his side, his dedication and passion intact, Rob Wallace the master glassblower is keeping a centuries-old tradition alive, right here in Old Saybrook, Connecticut. Rob resides in Old Lyme with his family. For more information about Rob Wallace, Wallace Originals, or customized products, visit www. archonedesign.com, or contact Rob at 860-575-5033. See ad on page 13.

Eating During the Holidays is a Balancing Act

By Ellie Downs, RN ife is a balancing act. We are constantly balancing our jobs, our families, and our health, to name a few things. Sometimes we are out of balance and we seem to have a penchant, this time of year especially, to indulge. Now, I love food and I have a tendency to delight in every bite I take. I, for one, don’t believe it is helpful to completely eliminate delectable bites such as ice cream from life! Removing the joy and love associated with eating is not the goal, but rather increasing knowledge and capability around what we put into our bodies and how it makes a difference! It’s a process and certainly not about perfection.

I encourage patients to replace “diet” with “balance.” When we eat nutritious foods we are fueling and nourishing our bodies; this approach is not so much about calorie counting but making thoughtful choices. For all of us, and especially for fertility patients, making sustainable changes towards better health can start with a small step. And when things don’t go according to plan, practice self-compassion. Our nutrition team at RMACT focuses on helping patients find eating competence, helping them realize the impact that a few small changes can make in a journey towards optimizing their health, and helping people realize that eating is about connection, not just with our bodies, but life itself. Our nutrition influences hormone production, which is at the essence of our fertility and reproductive health. An ideal fertility meal plan includes healthy fats, complex carbohydrates and a variety of fruits and vegetables. As we gather together with friends and loved ones this time of year, let us experience both the enjoyment and nourishment that food provides, in balance. Here is one of my favorite recipes that epitomizes balance; it includes the indulgent texture of avocados and freshness of vegetables, all in a delicious dip. Avocados are nutrient dense with folate (folic acid), healthy monounsaturated fats, vitamin C, K, additional B vitamins, potassium and other minerals and fiber. Since I’m always short on time during the holidays, I like that this recipe has only four ingredients and takes just minutes to make. Plus, it has festive red and green colors! I like to spread it onto sandwiches in place of mayo, or simply enjoy it as a dip with carrots or whole grain pita chips.

Holiday Red & Green Guacamole • 1 cup of diced zucchini, cooked and drained • ½ avocado • ¼ cup of salsa • 1 teaspoon of chopped fresh jalapeño with seeds removed, optional Mash the avocado. Add the zucchini and jalapeño. Gently mix in the salsa. Adjust the heat of the dip as desired based on the spiciness of the salsa.

Ellie Downs is a registered nurse (RN) and health coach at Reproductive Medicine Associates of Connecticut (RMACT), the leading infertility practice in Fairfield County. With over 11 years of experience in women’s health, one of Ellie’s main responsibilities is working with patients who have polycystic ovarian syndrome (PCOS). She also contributes to RMACT’s patient education program with a focus on preconception and early pregnancy health and wellness. Personally and professionally, Ellie’s passions are health, wellness, and an active lifestyle are. See ad on page 30.

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BioSET • Homotoxicology • ZYTO • Homeopathy LED • Quantum Reflex Analysis Lauren Lee Stone, Ph.D, M.S., HHP, BCIH 3 Hollyhock Lane, 2nd floor W ilton, CT 06897 203-563-6168

cornerstoneicare@gmail.com • www.cornerstoneintegrativeCare.com

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Butternut “Rice” Pilaf By Julie Wern

nlike the past, today’s butternut squash flesh is sweet and tender, palatable to both kids and adults alike. But many folks don’t realize how much nutritional benefit butternut squash imparts. It contains very high levels of vitamins A and C, key immune supporting nutrients important for warding off illness like winter colds and flu. It is also rich in fiber. While it contains a large amount of carbohydrates and is known as a starchy vegetable, there is growing evidence that certain pectins in the starch may have additional anti-oxidant and anti-inflammatory properties and may even help regulate blood sugar. The hard outer skin of butternut squash is a double-edged sword. While it can be challenging to peel, it serves as a great preserver so that if kept in moderately cool, dark conditions (ideally 50-60 degrees) whole squash can keep for up to 6 months. Many opt to buy their butternut squash pre-peeled and cut to avoid having to deal with the skin. However, there are significant trade-offs to this practice. One, prepared butternut pieces are expensive, costing up to fives times the cost of whole squash. Second, once butternut squash is peeled and cut it loses nutrients like antioxidants rapidly. Third, many swear that pre-packaged butternut squash tastes bland and boring. Thus, it pays to learn some tricks to make peeling these squash easier. One of the easiest ways to peel whole butternut squash is to first microwave it. The heat softens the skin and makes it easy to peel using a sharp vegetable peeler. Simply poke a few holes in the squash and microwave for three and a half minutes. The second way to peel butternut squash is to first cut off a bit from both ends to make a flat surface. Then cut the squash in half between the neck and the bulb. Stand the neck up on its cut end and using a sharp knife, cut down from top to bottom removing the peel in strips as you work your way around the stem. Repeat with the bulb end.

Butternut “Rice” Pilaf Serves 8 Ingredients: • 2 teaspoons coconut oil or extra virgin olive oil • 1/2 cup minced onion • 1 large clove garlic, minced • 1 medium organic butternut squash, peeled, seed and roughly chopped (about 5-6 C) • 1/2 cup home-made or purchased chicken or veggie broth • 1/3 cup organic raisins • 1/8 teaspoon ground cinnamon • 1/2 teaspoon salt • 1 tablespoon freshly squeezed lemon juice • 1/2 cup chopped toasted pecan or walnuts Place half of butternut squash pieces in a food processor and pulse at 10 second intervals until they resemble rice. Remove to a bowl and repeat with remaining squash. Set aside. In a large skillet, heat oil over medium heat. Add onion and cook, stirring occasionally, until onion is soft and translucent, about 8-10 minutes. Add garlic and cook, stirring, for 1 minute. Add broth, raisins, cinnamon and salt. Cook, stirring occasionally, for 20-30 minutes or until squash is to your desired level of tenderness. Stir more frequently in the last 10-15 minutes to keep the squash from sticking to the pan. If sticking becomes a big problem add more broth. Remove from heat as soon as squash is mostly tender but before it starts to get mushy. Off heat, stir in lemon juice and toasted nuts. Season to taste with additional salt and pepper. Serve.

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

Integrative Medicine

Services Include:

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

Acupuncture

Physician Consultations

Art for Healing

Reﬂexology

Evidence-based Research Studies

Reiki & Energy Therapy

Guided Imagery & Hypnotherapy

Wellness Classes & Education

Massage Therapy

Yoga Therapy

Personalized Genetic Testing

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

Natural Nutmeg - November/December 2016

The Center for the Healing Arts

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If using butternut pulp for soups or puree, simply roast the squash with the peel on, then scoop the flesh from the peel once cooked. The fastest most efficient way to do this is to carefully cut the squash lengthwise down the center (you will need a sturdy sharp knife). Using a spoon, remove the seeds and loose pulp. Brush the flesh lightly with olive oil and place cut side down in a baking dish. Cover with foil and bake until soft. Remember to use the seeds. Place the seeds and loose pulp in a bowl of water and swish around, using your fingers to separate the seeds from the stringy pulp. Pat dry the seeds and toss them with olive oil. Sprinkle with salt and any other seasoning you desire (cinnamon, smoked or regular paprika, cumin, or fennel salt all work well). Bake in a 170-degree oven for about 20 minutes. Baking the seeds at a low temperature preserves the important antioxidants and nutrients in the fats. However, if you prefer more traditional style baked seeds I like the following method. Boil in salted water for 10 minutes. Drain seeds and pat dry. Toss with oil and seasonings and bake in a 350-degree oven until just lightly browned (be careful, they burn easily). I have recently discovered a fun way to prepare butternut squash. I pulse squash pieces in a food processor until they resemble rice and then saute the bits with onion and seasoning to make a “pilaf”. The result is an interesting dish that is a great substitute for rice for those on a grain free diet. It is also a boon for those wishing to increase the vegetable quotient of meals. Butternut pilaf, like rice, is wonderful with any dish that contains a sauce, as long as the flavors of the dish compliment the flavors in the pilaf. The recipe on the previous page is one of my go-to rice alternative accompaniments for hearty fall braises like lamb stew or brisket. It is also good on its own as a side dish. You can also make a meal out of it by adding in ground meat or chopped tempeh (just increase the salt and cinnamon). Julie Wern is a psychologist turned stay-athome-mom turned chef. She is also a certified Integrative Nutrition Health Coach trained at the esteemed Institute For Integrative Nutrition. She is the author of Holcomb Farm CSA’s Simply Fresh blog (http://holcombfarm. org/blog) and loves teaching cooking classes. It is her passion to help individuals find their unique path to health without sacrificing joy and pleasure in food. Contact Julie at jwern@ comcast.net for comments and inquiries.

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All Your Questions about Spirituality, Energy and Health Answered!

am grateful for the opportunity to help people experience the world I feel we are moving through and stepping into. This column is question and answer format to provide those interested, a chance to ask questions about spiritually, energetics, health and life and how it can all come together in a grounded, functional and applicable way, so the reader can navigate life with peace, joy and compassion in a world that is changing so fast. Every month I welcome you to submit your mind, body, spirit questions directly to me at questions.rondamico@gmail.com or through my website at www.rondamico.net. Q - I have heard more and more about the power of group healing where people come together for energetic healing work in place of or compliment to individual healing work. Is there really anything to this or is it just talk? A: Yes. There truly is something to the power of the group. Most cases of group focus people have heard of throughout history have been when there is violence associated with it. These have been stated as mob mentality, protests, demonstrations, rebellions, etc. In most cases these movements have been desperate and often violent attempts to get attention to force a change that should have been an opening addressed to assess what changes could and should have been made to support the greater good of humanity. All of the above are examples of the power of what happens when a singular focus ignites movement within a group of individuals that are either looking to be part of something, healthy or not; desire to see change in the world or their part of the world; or those who wish to bring attention to something that is not being looked at but should be. Please notice that all of the previously mentioned forms are focuses that are outside of the individuals. Now, this is affecting everyone, but the change is more often then not coming from the want for the external situation or circumstance to change. What I am going to explore is something a little different, yet the same. The form of group power that I’m sharing is that which comes from within and from one’s Spirit and Soul. We are talking about the power of the collective of Spirit to be manifest on the physical plane. Most group focus is to help relieve the physical and mental suffering that is happening on the earth plane level. The relief of this form of suffering is helpful but to create lasting change we must go deeper. We MUST change at the Spirit level. It is at this level of life that the potential for deeper and more lasting change can take place. When a collective of Souls come together with a singular and sincere focus for change, we are stronger, we can move faster and we can get out of ruts and patterns with greater ease. An example of 14

Natural Nutmeg - November/December 2016

this is that it is easier to move a two hundred pound steel beam with five people than it is for one person to move it on their own. Let’s take this even further. It’s not just the collective of the people who are present in a room, it’s important to realize there are others on the planet with either an identical or very similar intent. If the group chooses to acknowledge there is a collective of other Souls beyond them with an intent of healing, evolving, and expanding THEN that group can connect with the others at a higher level of consciousness and increase the potential of what can be realized in their group focus. In other words, we now go from five people helping to move the two hundred pound beam to 15 or more. This will SIGNIFICANTLY increase the potential available and ease the workload for each person. If we were to expand ourselves even more, we can center into our Spirit and Soul and ask to become aware of and feel how many others are on this planet with similar intents we world be able to exponentially increase, with greater ease everyone’s ability to heal, evolve and expand more fully into their ever expanding potential. As we become more sensitive to higher awarenesses we will begin to feel that the number is far greater than we realized. Once we accept this truth we can, with reverence and grace, tap into those beings and not only receive the added support, but we can offer our support to those people as well. The final step is to allow yourself to release all limiting ideas and accept that we are cosmic beings. Once that is embraced, we now have access to potential that is likely beyond our level of comprehension, but not beyond our ability to receive support from it or offer our support to it. The final addition is to consider the potential once energy/frequency work is added to this collective… the possibilities are limitless. THIS is why I love and am grateful to bring to people in group healing activities. With all of this said I feel it is time for us to realize and embrace that we have more power to change in this world and to change this world then we realize. If we were willing to change our conscious and unconscious rule set (our programed way of seeing and doing things) we can change the world. Ron D’Amico has been supporting people in the field of holistic health for more than 25 years. He has grown to become an accurate and effective healer with his own developed forms of energy healing that support all levels of life - mind, body, spirit and soul. After many years of trying to resolve his own emotional and physical issues through traditional methods of medical care with little to no success, he began searching in the area of complimentary health. He realized that through a relationship of both worlds, deeper healing was truly possible. By addressing the mind, body, energetics, spirit and soul, the person is guided to become actively involved in their own healing journey. Ron D’Amico can be reached at info.rondamico@gmail. com. See ad on pg 33.

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Strategies to Ignite Your Fat-Burning Potential During the Holiday Season By Frank Aieta, ND and Diane Hayden, PhD

ouldn’t it be great if you could burn fat all day long instead of just during your exercise session? Especially during the holidays that involve parties, traditions and events to attend which typically involve having a few cocktails and eating lots of delicious food not normally on your diet plan. 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 unhealthy trans-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. Here are some strategies to help you maintain your weight loss without having to deprive yourself of all that the holiday season has to offer! 16

1. 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 protein (organic poultry, wild caught fish, grass fed meat, pasture raised eggs etc), low glycemic index carbohydrates (vegetables, berries, nuts and seeds), and healthy fats (olive oil, coconut oil, grass fed full fat dairy, avocados, nuts and seeds). By eating adequate amounts of fat at each meal you will be full and more satisfied longer so you may be able to go longer without eating and craving those high carb foods. Many people think that in order to lose weight they need to simply 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 (typically those from healthy fats and protein.) The problem really arises when you take in more carbohydrates than what your body is able to burn and they are promptly converted to body fat. 2. Eat protein and fat first. On days that you know you’ll be consuming more calories, have a protein shake for breakfast and lunch or a protein shake for one of those meals and a high protein choice with veggies and healthy fats for the other meal (grilled chicken on salad with EVOO, avocado, an omelet with veggies and cheese, or full fat cottage cheese and berries). At a party choose protein and healthy fat sources to snack on if possible.

Natural Nutmeg - November/December 2016

3. Do a 15-20 minute, high intensity workout daily. If you can do it an hour before you are heading to a party where you know you’ll be drinking and eating more than normal, this will get your metabolism running faster and you’ll burn off more of the calories. 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 for two minutes. Repeat until reaching 30-45 minutes. 4. Add strength training to your exercise routine. Strength training triggers your body’s release of growth hormone, which is essential for fat burning and increasing your 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. 5. Get enough sleep. 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. 6. Go for a leisure walk, get a massage, take a nap. Anything you can do to alleviate stress will lower your cortisol levels and additional calories will not be stored as fat as easily. 7. Pick one non-negotiable for the weekend. Choose to indulge in either alcohol OR high carb foods like pizza or sweets – but not both! If you’ll be at a party all day and want to make sure you limit your consumption, try alternating a cocktail with a glass of club soda and lemon. Have one slice of pizza and fill up on veggies and grilled chicken. If dessert is your thing – sample a few of the goodies by taking 1-2 bites of each instead of eating the whole thing. 8. Manage your mindset. This might be the most important tip of all! Remember that what you indulge in over the holidays is a short-term gratification. Stay focused and committed to your long-term goal and when you hear the voice in your head telling you to have another cocktail or grab another slice of pizza – just take a moment to stop

and ask yourself if you really need it. How important is that short term pleasure? Have a glass of water or club soda and see if the urge goes away. And remember that even if you do gain a few pounds over the holidays, it’s most likely due to water retention from excess alcohol and high carb foods. Go back to your regular routine as soon as possible and those extra pounds will be gone within a few days. The most important thing you can do is get back on your normal eating and exercise plan every week and not beat yourself up because you over-indulged. We all need to kick back and have fun – don’t add to your stress level by worrying about a few extra calories. For more tips visit www.weightlosspuzzlesolved.com. See ad on page 31. Dr. Frank Aieta is a board-certified and licensed Naturopathic Physician with a private practice in West Hartford, Conn. He specializes in the treatment of disease, using natural therapies such as acupuncture, homeopathy, spinal manipulation, clinical nutrition, herbal medicine and natural hormone balancing. For more information please visit www.draieta.com. See ad on page 20. Dr. Diane Hayden is the owner and publisher of Natural Nutmeg Magazine and Essential Living Maine Magazine and is an author, speaker, and workshop facilitator. She holds a B.S. in Marketing from the University of Connecticut, a Ph.D. in Exercise Physiology from the University of Maryland and is an Empowerment Life Coach. For 20 years, her work has focused on inspiring people to learn about the power of thought and belief systems and how that shapes their lives. Her passion centers on helping men and women break the failed relationship cycle through her proprietary SPARK method. You can learn more about her online at http://drdianehayden.com/. See ad on page 27.

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Boosting the Immune System with Natural Remedies (Part 1) By Michael Dworkin, PD, CCN, & J. Erika Dworkin Low immune function refers to an underactive and poor performing immune system. The immune system’s prime function is to protect the body against infection and the development of cancer. Support and enhancement of the immune system is perhaps the most important step in achieving resistance to disease and reducing susceptibility to colds, ﬂus, and cancer. ~ Michael Murray, ND , www.doctormurray.com

he overprescribing of antibiotics is rampant in this country. Although administering them can be necessary to kill virulent bacterial infections, these drugs are sometimes prescribed for the wrong ailments and with complete disregard for long-term immunity. Given the potential and common detrimental effects of antibiotics, it makes sense to learn which natural remedies can boost immunity for improved short- and long-term health. The Immune System: Definition & Challenges The body’s immune system is a network that defends it against attacks from viruses and foreign invaders (including bacteria, parasites, fungi). When functioning properly, the body’s white blood cells, proteins, tissues, and organs (spleen, bone marrow, and thymus gland) together guard the body against acute or chronic contagious infections and diseases. Factors that can undermine a healthy immune system include: (1) environmental toxins in food, air, and water that produce celldamaging free radicals; (2) poor nutrition and hydration; (3) some prescription drugs; (4) stress, anxiety, and depression; (5) unhealthy lifestyle choices (smoking, excessive drinking); and (6) inadequate sleep. The Limits of Traditional Medicine Has your doctor ever recommended multiple courses of antibiotics or anti-inflammatory drugs that didn’t resolve your health problem? Traditional medicine certainly has a place when it comes to crisis management, but the conventional physician has only a limited number of drugs in his tiny tool chest to address the most common ailments. Fortunately, healthy food and lifestyle choices, and dietary supplements, offer a broader selection of time-tested ways to boost the immune system.

Natural Nutmeg - November/December 2016

Start With Healthy Diet & Lifestyle Choices All unhealthy lifestyle choices burden the immune system. While every person has different dietary needs, following certain basic nutritional guidelines can greatly increase the body’s ability to avoid and combat immune challenges. It is generally wise to avoid (or greatly minimize) inflammation-inducing saturated, hydrogenated, and trans-fats (beef, pork, lamb, duck), gluten, dairy, GMOs, caffeine, alcohol, MSG, dyes and chemical additives, and especially sugar/simple carbohydrates (all sugars impair white blood cell function, starting within 30 minutes from consumption and continuing for 5 hours; after 2 hours, sugar intake reduces immune function by 50%). Barring allergies/food sensitivities or a health condition that calls for a different approach, a healthy diet should generally include high-omega3 wild fish, organic chicken/turkey/eggs, protein powder to supplement inadequate protein intake, whole organic grains, and as many colorful raw foods as possible (bell peppers, low-sugar fruits, almonds, walnuts, pumpkin/sunflower seeds, beans, and a large variety of dark green and cruciferous vegetables). Reducing stress, anxiety, and depression through psychological counseling, yoga, prayer/meditation/deep breathing, and proper sleep management, is critical to strengthening the immune system. According to Michael Murray, ND, the more significant the stressor, the greater the impact on immunity, and negative emotions suppress immune function while positive emotions enhance it. Chiropractic care, acupuncture, and avoiding cigarette smoke and other inhaled toxins, can also be helpful. Some Immune-Boosting Dietary Supplements Limited space allows for only a brief discussion of just a few of the numerous natural remedies available to protect the immune system. Additional supplements will be addressed in Part 2 of this article. Astragalus - Astragalus is used in traditional Chinese medicine to prevent and treat viral infections, including the common cold. Animal studies suggest that this herb works by stimulating several factors of the immune system, particularly white blood cells and production of interferon (a protein that cells release to fight viruses).

Beta-Glucan – Beta-glucan is a carbohydrate (polysaccharide) that naturally occurs (with varying chemical properties and physiological effect) in the cell walls of yeast, medicinal mushrooms (maitake, shitake, reishi, cordyceps), and bacteria. Scientific studies have shown that betaglucan supports healthy immune function through its ability to stimulate white blood cell (macrophage) and natural killer (NK) cell activity.

inflammation and oxidation, twin causes of most illnesses. Extensive clinical trials over the past twenty-five years have shown that curcumin has therapeutic application against inflammation, infection (bacteria, including H. pylori, fungus/ yeast, and viruses), lifestyle-related diseases, and neurological disorders. It thus has potential activity against diabetes, allergies, arthritis, Alzheimer’s disease, cancer, and other chronic illnesses.

Black Elderberry (Sambucus Nigra) – Studies demonstrate that this herb (especially standardized Sambucol) may have antiinflammatory, antiviral, anti-flu, antioxidant, and anticancer properties.

Oregano Oil Extract - This herb combats bacteria, fungus, viruses, and parasites. Products standardized for the highest levels of carvacrol, a phenol with antioxidant powers, have shown to be most effective, particularly against Candida albicans (yeast), staphylococcus, E. coli, salmonella, the aspergillus mold, giardia, and listeria.

Coneflower Tincture (Echinacea Purpurea/Angustifolia) – The NIH National Center for Complementary and Integrative Health reports that study results are mixed on whether echinacea can prevent or effectively treat upper respiratory tract infections. However, clinical experience has shown this herb to be tremendously effective in strengthening the body’s defense mechanisms against cold, flu, and sinusitis. Individuals who are allergic to plants in the same family, including ragweed, chrysanthemums, marigolds, and daisies, may experience allergic reactions to echinacea (rashes, asthma, anaphylaxis). Curcumin from Turmeric – Curcumin is derived from turmeric, which has been used for more than 3000 years in traditional Indian medicine (Ayurveda). Its efficacy derives from its ability to combat both

Probiotics- The human digestive system (stomach, small and large intestines) contains 70-80% of all of the body’s immune cells. It thus follows that a strong immune system begins with healthy digestion. The flora of the digestive tract can be readily thrown off balance not only by antibiotics, but also by stress (which yields cortisone), prednisone (a drug form of cortisone), and oral contraceptives. As with diet, probiotic needs are highly personalized. While extensive research supports the efficacy of many types of strains, each adult requires a different combination and potency of probiotics. When selecting a product, look for one that ideally: (1) is refrigerated (to preserve the live flora) (some manu-

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facturers maintain that their proprietary technology renders their products shelfstable without refrigeration); (2) has 10 or more types of friendly bacteria strains; (3) is enteric coated or has other technology that protects the flora from stomach acid, allowing them to be delivered alive to the intestines; (4) contains a pre-biotic that feeds the ”good” bacteria (e.g., FOS, Inulin); (5) has at least 15 billion microorganisms (some may need to build from a lower count); and (7) is dairy-free (especially if dairy intolerance is present). Thymus Glandular Extract (Usually Bovine) - The health of the thymus gland largely determines the health of the immune system. It is active only through puberty, after which it begins to shrink slowly. By age 50, only 1/16 of the thymus gland remains to support health, and it turns to fat by age 75. The thymus gland’s production and release of the hormone thymosin stimulates the production of white blood cells (T lymphocytes, or T cells) that travel to the lymph nodes to fight infection. It also releases other hormones (thymopoeitin; serum thymic factor) that regulate many other immune functions. Studies have shown that thymus extract functions as a thymus gland substitute particularly against respiratory and other infections, asthma, food allergies (with an elimination diet), and hay fever. While acute and chronic health conditions can certainly call for physician intervention, the natural remedies discussed above are time-honored and well-studied approaches to boosting and maintaining the immune system. The statements in this article have not been evaluated by the Food and Drug Administration and are not intended to take the place of a physician’s advice. The natural remedies discussed herein are not intended to diagnose, treat, cure or prevent any disease. Submitted by Michael Dworkin, PD, CCN, a Registered Pharmacist and State Certified Clinical Nutritionist (CT Cert. No. 232), with J. Erika Dworkin, Certified Lifestyle Educator and Board Cert. Holistic Nutrition (Cand.). Co-owner of the Manchester Parkade Health Shoppe (860.646.8178, 378 Middle Turnpike West, Manchester, CT, www.cthealthshop.com), Pharmacist Dworkin has been guiding patients since 1956. Erika is available to speak to groups. All statements in this article are research-based and references are available upon request. See ad on page 31. 20

Natural Nutmeg - November/December 2016

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Getting Through the Holiday Season Without Falling off the Wagon! By Holly J. Niles, MS, CNS, LDN he wonderful part of the holidays is that they are a great time to connect with family and friends with so many events, parties and gatherings. The challenging part of the holidays is that they are a great time to connect with family and friends with so many events, parties and gatherings! It’s a bit of a paradox that all the festive holiday celebrations can leave us feeling stressed, run down, disappointed in ourselves and thankful for Jan 1st to start fresh again. The average American gains about 10 pounds over the holiday season. Each year as the holidays approach, the most frequent question that I am asked by my clients is, “How do I stay healthy and on track in the face of all the food temptations, alcohol and long days that come my way during the holidays?” I am sure that many of you relate to this experience as well. We feel obliged to attend events for personal and professional reasons and with so much temptation, we ask, “how can anyone hold out and resist overindulging?”

There are multiple ways to successfully approach this. When we start to look at this more closely, you will see that we all have patterns or habits that can set us up to fail. Sometimes people say that they don’t want to feel deprived or they don’t want to seem like a party pooper during the festivities. At the same time, most of us will admit that we don’t feel well after we overindulge. No one feels amazing and energized after they have overdone it with food and alcohol. The key is to be mindful of how we want to feel. Before the holidays begin is a great time to think about how we want to move through them. Looking ahead to potential roadblocks helps us to be proactive and avoid them as much as possible and to stay aligned with our goals. Let’s look at some common roadblocks as well as some strategies to help you along the way. 3 Common Habits: We all have habits and patterns that we tend to repeat. These are things that clients have shared with me that tend to get in their way of success. 1. I was so busy that I didn’t have time to eat regularly. This is especially true at the holidays when we are adding other events to an already busy schedule. It’s essential during the holidays that we take time to eat meals and not arrive to events hungry.

Natural Nutmeg - November/December 2016

2. It was there so I ate it even though I don’t really like it. Plan ahead for events so you don’t eat mindlessly; especially things you don’t even enjoy. 3. I always gain weight over the holidays. It is possible to make choices that limit how much weight you gain. It’s why having a plan is so important as well as making choices in advance so you are not caught off-guard. 3 Common Limiting Beliefs: So many of us have ideas or beliefs about how others will perceive us when we make healthy choices. 1. “They” will be mad I don’t eat the food. This usually happens around family celebrations. Often our parents, grandparents or other relatives have special foods that they make at the holidays. It seems they have an expectation that we will overindulge with that special food. New approach: You can share how much you love “their food” but also share that you’re trying to stay healthy during the holidays. Eat a smaller amount at the meal and ask to bring some home for another time or to share with others. 2. I always have “that” at the holidays, it’s the tradition. Traditions are wonderful but sometimes we have to adapt or modify them. Ask yourself how you will feel after the indulgence. New approach: Review all the holiday food traditions you have and choose a few that are really meaningful. Begin to create new traditions that don’t involve eating like going ice-skating, seeing a holiday play or giving food to a food shelter. 3. I can’t be the “one” who doesn’t drink or have dessert. Everyone likes to have fun at the holiday celebrations and it’s true no one wants to seem like they are setting themselves apart by not participating. New approach: Choose wisely and have one cocktail or part of a dessert. The truth is no one really pays attention to what other people eat or drink. If you have a cocktail followed by sparkling water or only eat a small dessert and skip seconds, you will feel great and no one will even remember.

3 Strategies for Success: With a little planning you can enjoy the holidays and feel good about the choices you make. 1. Plan for a treat so you don’t feel deprived. It’s unrealistic to expect that one will not indulge in any way during the holidays. What’s more realistic is to mindfully decide ahead what is really important and delicious. For example, skip the random holiday cookies that show up in the office versus choosing a small portion of a delicious favorite homemade dessert. 2. Don’t go hungry and keep snacks on hand. Hungry is a very bad decision maker and can set you up for bad choices. Keep snacks on hand with you at all times. Here’s a list of some of the best things to have handy so you won’t show up hungry and make choices that you regret: Individual packets of raw almonds, turkey jerky, Kind bar – nuts and spices variety only (they are very low in sugar), unsweetened Greek yogurt with a few berries, a couple of turkey slices wrapped in romaine lettuce, hummus with cut up vegetables. Be prepared and you won’t get caught in making a choice you regret. 3. Decide ahead of time how you want to feel on Jan 1st. Be clear about your intention and the goals for your health. Make a list of why you want to feel well and perhaps reflect on previous holidays that didn’t go well and how you felt. This is really the key to making mindful choices. It’s important to stay true to yourself and your personal and health goals, especially during the holidays. Taking the time to set your intention about how you want to feel about your body and your life in the New Year is a big key to success. Holly J. Niles, MS, CNS, LDN, is a Licensed Functional Medicine Clinical Nutritionist. She is Nutrition Director at Integrative Wellness in Bloomfield. Holly has 25 years of experience in natural health. Her approach is to help individuals find practical ways to enjoy making healthy changes to create wellness in their lives. Holly specializes in Functional Medicine and Functional Nutrition. For more information about Holly, visit www.IntegrativeWellnessAndPT.com. See ad on page 17 and 33.

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By Lisa Zaccheo, MA, BCH, BC

can’t think of a single highly successful person who hasn’t benefitted from coaching. Every world-class athlete at the Olympic games had a coach. High-level executives utilize Executive or Business coaches. People who are invested in making their lives or careers the best they can be all hire coaches. Even something as basic as an objective perspective is worth the investment. Coaching gives us the ability to see our lives or business from a different perspective; one that we don’t normally have because we’re too close to the issue and our vision becomes distorted. Coaching can present a different way of doing things and help us get out of the old groove that’s taking us around in the same old circles. There are coaches for everything; athletics, acting, finances, parenting, life, career; you name it there’s a coach for it, which is fantastic. And, just like any profession there are some wonderful, highly motivated and invested coaches, and some not so wonderful coaches. I’ve had both and a great coach is priceless; a not so great coach can actually set your progress back, so be sure to exercise your due diligence. Most coaching is conscious level coaching; which is OK, but as the conscious mind comprises about 10% of our mental capacity it’s far from what it could be. Hypno-Coaching utilizes the subconscious mind, that other 90% of our mental capacity. Here are the 5 key elements of a powerful Hypno-Coaching process.

Turbo-Charged Hypno-Coaching: Leveraging the Power of the Subconscious Mind.

Step 1: Define “The Goal” In hypno-coaching we’re dealing with the subconscious mind, which is a very goal-oriented part of our mind, so it’s crucial to set a goal. Without a goal it’s like heading cross-country or into foreign territory without plugging our destination into the GPS. Most people come in and say something like; “I want to get that promotion, I want to grow the company, I want to make more money, I want to shave points or time off my score.” And as their coach I ask; “Why?” Whether they know it or not, the subconscious answer is “Because then I’ll be good enough.” These are ego, fearbased goals. Goals that we think once we’ve achieved will provide the feelings of safety and security we’re subconsciously craving. Unfortunately “good enough” cannot be achieved with a title, more money in our bank account or fancier stuff. Fear-based goals are not going to get us what we truly want, which is a sense of fulfillment that only comes when we’re on our right and true path. As a coach I’m going to dig a lot deeper than the surface, and not settle for anything less than finding the heart and soul goals. The ones that start generating feelings of excitement and well-being just by being identified. The ones that are in alignment with who you truly are, why you’re here and what you’re intended to contribute. The ones that feel great throughout the process of achievement, and once achieved feel like the tip of the iceberg in terms of what’s possible. Fear-based goals drain us; heart and soulbased goals feed us.

Natural Nutmeg - November/December 2016

Step 2: Benefits & Motivations As humans we instinctively move toward pleasure and away from pain so we need to identify all the benefits of achievement, not just for you, but for others; whether it’s humanity as a whole, all the support personnel in a company, people that will benefit from a product, etc. The more people that will benefit from you achieving your goal, the more source energy you’ll have supporting it. We need to make the carrot really big. Step 3: Clear the Blocks If you haven’t achieved something, it’s not because you can’t, it’s because you have internal blocks, otherwise known as fears, that have been holding you back like a dam holding back the flow of a river. Blocks can be comprised of limiting thoughts, negative beliefs, old emotional residue, physical trauma or any uncleared fear. Fortunately, the subconscious mind, which is the part of the mind leveraged during the hypnosis portion of the hypno-coaching process, can not only locate these blocks but clear them very quickly and easily – something that conscious level coaching can’t do. Step 4: Create The Path I intentionally use the word create when it comes to laying down the path to heart/soul success. When we come up with a surface mind or fear-driven goal, we find that there have been paths laid by the logic of those who have come before us. When we identify a heart/soul goal, we need to create a unique path because no one’s heart and soul will align exactly like ours. If you think about the greatest of the great – they laid down their own paths. Einstein (who utilized hypnosis on a regular basis by the way), Edison, Steve Jobs, Elon Musk, Steven Hawkins, and so on, all aligned with the needs of their heart and soul and created their own unique paths to get there. They colored outside the lines to create the masterpiece of their lives and their huge contributions. Step 5: Set The Time Parameters Try this on for size. The next time you have a task, firmly decide when it’s going to be done – to the minute. When we firmly decide, leaving no grey room, the universe supports that decision and with few exceptions the task will be completed in the time we’ve allotted. If we set wide or loose parameters the task will fill the time we’ve allotted and if we don’t set time parameters the task can take forever to complete. So, once the path has been laid, and the exact stops along the way have been identified we, as a team decide exactly how long it’s going to take to achieve each sub-goal along the way. If there are instances where something didn’t get done, we look for, find and clear the block that prevented its achievement and move onto the next. As you can see, the hypno-coaching process is well laid out and utilizes the power and precision of the subconscious mind. Lisa Zaccheo, MA, BCH, BC is the owner, lead hypnotist and hypnosis instructor at Mind Matters Hypnosis Centers in Avon, Rocky Hill, Guilford and North Branford, CT. She is Board Certified by the National Guild of Hypnotists and has numerous additional certifications in all aspects of hypnosis and the subconscious. In addition, she’s a sought-after lecturer and high-level Executive Hypno-Coach. For more information or to schedule a lecture, workshop or appointment, call Mind Matters Hypnosis Center at (860) 693-6448 or visit MindMattersHypnosis.com. See ad on page 19.

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8 Tools

to Promote Healthy Balance in Your Life By Tina Grinold, L.Ac, MAOM his world we live in can be hectic, toxic, and downright overwhelming. Things seem to be moving faster and faster all the time, we’re expected to be connected and available 24/7, and we struggle to unplug from it all. Collectively, we’re a stressed-out bunch. And too often, we turn to temporary or unhealthy solutions to relax, which rarely address the root of the issue.

Instead of going down that road, perhaps we can use the ancient wisdom of Chinese medicine for guidance. We can understand most things in our lives through the paradigm of Yin and Yang. Simply, Yin is calm, restful, restorative, and feminine energy; Yang is active, productive, intense, and masculine energy. These are necessary opposites constantly shifting into, balancing, and sustaining each other. For example, in each 24-hour cycle, day and night are constantly shifting into or out of the other. A fire (Yang) burns only in relation to the quality and quantity of the wood (Yin) available to fuel it. Through this lens, most activities that trigger stress in our bodies are Yang in nature. The stress response is often referred to as “fight or flight,” and is part of the sympathetic nervous system. It’s specifically wired to protect us from bodily harm. Historically, it compels us to run away from predators, protect our families from imminent danger, or bring home dinner from the hunt. In modern life, it helps us meet deadlines, make presentations, and operate intellectually in the world. So when we perceive a threat or need a burst of productivity, stress hormones flood into our bodies, triggering a cascade of physiological responses to keep us safe or perform the task at hand: more blood flow to muscles, more brain power, quicker reaction times, more available fuel to burn.

The counterbalance is the parasympathetic nervous system, which is Yin in nature. Once the threat passes or the task is complete, the “rest and digest” mode kicks in and brings the body back to homeostasis. When we’re not worried about survival or meeting that deadline, our body’s energy can be focused on all other vital functions of life: digestion, immunity, reproduction, or cellular regeneration. But when we’re in that survival mode, all these other functions shut down. Now, one way of being is not better than the other, and neither can exist without the other. We need both the parasympathetic and sympathetic nervous systems; we need both Yin and Yang.

Nutrition: A Chinese proverb says, “He who takes medicine and neglects diet wastes the skill of the physician.” The food we eat becomes our Qi, or life force, so choosing well is fundamental to our health. Meditation: No matter the style or form, meditation encourages us to practice presence, commonly focusing on breath or mantra to slow down and still the mind. Exercise: For most, choosing moderate exercise is best. Walking, qi gong, tai chi, or yoga promote healthy Qi flow and flexibility in the body without adding extra stress. Bodywork: Tui na, a Chinese form of massage that incorporates acupressure, and other types of massage promotes relaxation in the body. Cosmology: The big picture of the universe, which helps draw connections between the macro and microcosms all around us. For example, we can promote balance in our body by respecting cycles in nature: aligning sleep-wake cycles to natural daynight cycles; aligning our behavior with each season’s unique qualities. Feng Shui: A philosophy that draws more connections between our outer environment and inner experiences. For example, the more we declutter and create peaceful space in our homes, the more we cultivate harmony in our daily lives.

Modern life, however, seems to necessitate more of the Yang productivity over the Yin rejuvenation. By using too much Yang energy, we’re burning away our Yin -- our body’s resources and fuel. These days, this is the root of the problem. Whether real or perceived, we’re experiencing stress constantly. We’re spending more time in “fight or flight” and not enough in “rest and digest.” And we’re suffering a great deal as a result. Weight gain, infertility, immunity issues, chronic fatigue, depression and many other health concerns are linked to this fundamental imbalance in our lives.

Acupuncture and Chinese herbal medicine: A licensed acupuncturist and herbalist personalizes each treatment to meet individual health concerns or constitutional patterns. Used together with the other lifestyle suggestions, these therapies assist us in reaching balance more efficiently.

Chinese medicine promotes longevity through proper lifestyle. It gives us “eight limbs” or tools to cultivate a healthy balance between our active and restful states, our stress and relaxation, so that we’re better able to ebb and flow through life. They are:

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Natural Nutmeg - November/December 2016

Though thousands of years old, Chinese medicine and its “eight limbs” offers a powerful and effective way to strike that necessary balance between Yin and Yang, maintain vibrant health, and handle stress in modern life.

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Break Your Routine and End Those Bad Habits By Lauren Young, ND and Ashley Burkman, ND

’m sure you have heard people say, “I am on autopilot,” or “I could do it in my sleep.” Quite literally, once something becomes a habit we are automatically doing things without thought behind them. The thought was there once, but may no longer be there when we do something habitually. From smoking to eating and beyond, habits can be broken but this is much easier said than done. Learning to walk is a dangerous escapade, one in which parents have to painfully watch while their little one falls over and over until their nervous system learns how to react. Once those neurological connections are made it becomes habit. I bet you didn’t think twice about how you walked to your car today! Similarly, learning to ride a bike, once you learn, your body has “muscle memory” and the ability to hop on years later and take off without much hesitation. So what if, for instance, you pick up cigarette smoking as a habit. At first, you’re choking on smoke and trying hard to look like you know what you are doing. After a while it becomes less awkward to hold the cigarette and it becomes easier to manipulate up to your mouth. Soon, you are smoking before and after meals, when you wake and before sleep, in the car and when stressed. Charles Duhigg, the author of “The Power of Habit,” states that routines are made up of a “habit loop” comprised of a cue, behavior and a reward. A trigger initiates the brain to go into autopilot mode, then routine develops, then a reward will tell the brain to remember this “habit loop.” The area of the brain utilized in habit forming is also in control of making memories, remembering patterns and for emotional response. Once a habit is in place, the brain is able to literally go into sleep mode, which saves energy for other important tasks. Have you ever sat down after dinner to watch some television with a bag of popcorn and before you know it you’ve devoured the entire bag? This is habit at its finest, automatically multi-tasking eating while zoning out mentally. Research has shown that when in the same environment, we are able to repeat a behavior in the same manner. When on vacation, this is when a habitual behavior can change, a break from routine breaks habits or starts to bring awareness to your habitual behavior. So how do we use this to our advantage when wanting to discontinue a bad habit.

Natural Nutmeg - November/December 2016

First, bring awareness to the habit. Write down what you eat for an entire day, count how many cigarettes you smoke in a day, keep track of how many steps you take or how many hours you sit in the day. Bringing awareness to your behaviors is the basis for starting the changing process. Next, find a less caustic but similar replacement for your habit. Instead of picking your cuticles or biting your nails, wear a fun “fiddle ring” to play with instead of your fingernails. Chewing gum, breathing techniques and meditation practices are all great ways to redirect and distract yourself from unpleasant habits. In Naturopathic Medicine there are 5 determinants of health that we focus on with every patient. There are a lot of poor habits that lead us to ignore or develop imbalance in one of these determinants of health, leading to dis-ease in the body. Let’s address these determinants and ways to implement health habits to keep proper balance. 1. Lack of Sleep There are many reasons for not getting enough sleep, many of them are simply bad habits or poor planning. As mentioned before, first priority is bringing an awareness to the habits that are keeping you up at night. Are you up late watching television? Are you playing on your phone instead of winding down? Often, evening hours before bed are the only time in the day you get to yourself. An overly scheduled day leaves little room for fun or creativity. Trying to pencil in a small amount of time in the day for “fun” can help reduce the urge to binge on TV or other stimulating activities at night. Before bed is also when the mind can wander and the stress list comes into the forefront. Instead of ignoring stress, addressing it earlier in the day through yoga, counseling or exercise can allow the mind to quiet more easily at night. Staying away from electronics for at least an hour and a half before bed allows the body to increase melatonin levels, the hormone that helps promote sleep. In some cases, melatonin levels may still be low due to stress, medications, nutritional deficiencies or other hormone imbalances. Melatonin levels can be measured throughout the night, as well as other underlying causes.

Create a sleeping space that is serene, calming and relaxing. Removing electronics, setting up an aromatherapy diffuser and having inviting comfortable bedding can help your mind prepare for sleep and has actually been shown to improve the quality of sleep! Creating a habit out of healthy restful sleep can help enable other healthy habits! 2. Food Choices Did you know there is a science behind snacks? From the creamy yet crunchy Oreo to the salty crisp corn chip, a lot of research goes into how the brain reacts to food. Foods are linked to memories, thus linked to emotions. Certain emotions can cause us to crave particular foods. Comfort eating is driven by the bodies’ craving for endorphins. Endorphins are the bodies’ way to improve mood, similar to a “runners high” food can often simulate the same areas of the brain to gain an endorphin rush, therefore, addressing underlying emotions and implementing coping mechanisms is essential. The problem with these comfort foods is much like other self-soothing behaviors, you steal tomorrow’s happiness for today. Salt, sweet and sometimes just an excess of calories can initially create a chemical high but the sugar crash, dehydration and weight gain that ensue obviously take away from health moving forward. Noticing patterns of eating can help create change. Overeating typically happens when fatigue and stress are higher, often at the end of a work day. Often poor choices also happen when we aren’t paying attention to what we are eating: in front of the television, eating out with friends or fiddling with our phone. Simply paying attention to what you are doing when you are eating has been shown to help reduce poor choices. Slow down and pay attention to how your body feels, what you are thinking about, why you are eating and how it’s making you feel. Setting yourself up for success is a big part of changing food habits. Unlike smoking cessation or starting to exercise, you have to eat multiple times a day. Planning ahead includes creating a meal plan and goals/restrictions. No one makes a good decision when they are tired, hungry and have no plan for re-fueling. Smaller plates and smaller portions help slow down overeating and make you reassess how full you are before eating more. Lastly, taking a moment before eating to set your intention for your meal and check in with how you feel can make a difference. How is this food going to make you feel?

3. Hydration In Dr. Batmaghelidj’s book, “Your Body’s Many Cries for Water,” he outlines all the benefits and health conditions that can be improved by hydrating the body properly. He states you are not just what you eat, but what you drink. Not only is it essential for life to have water, it is needed for optimal cellular communication. Why is this important? Do you want to think more clearly, improve endurance and energy? Would it be nice to have more hydrated healthy skin? All of these things improve with adequate hydration. What is the right amount of fluid intake for you? There is a lot of talk around this, but my recommendation is always around half or your body weight in ounces, in addition to what you get from food. I include all things that do not contain caffeine in this total. Water, herbal teas, coconut water to name a few. I often hear, “I just don’t get thirsty,” or “I just don’t care for the taste of water.” In this case I like to brainstorm ways to make water more palatable by adding fruit to the water, adding more liquid to a smoothie blend or finding an herbal tea that can be watered down to improve water intake. A great way to improve water intake is to invest in a reusable water bottle. Not only is this better for the environment, but it is a great way to gauge water intake in the day. Start the day with a big 12-16oz glass of water, before you drink coffee or eat anything else. This sets the day on the right track for proper water intake. Make it a goal to finish a bottle of water before you commute to work and on the way home. Whatever you do, it is best to think out the easiest way for you to slip extra water into your day and make it a point to be consistent. Eventually, it will be habit and you will be drinking water without thinking about it! 4. Exercise The dreaded exercise topic. I think the biggest reason I hear for people not able to keep up with a healthy movement program is time. “I have no time in my day to be able to exercise.” I get it, it is difficult to keep to a strict plan, so let’s reframe what we think of as exercise. First, we have to drop the guilt. Guilt of letting ourselves get out of shape and deconditioned and especially drop the body shaming. This is very difficult to do when our subconscious negative self-talk takes over reminding us that we are less than perfect. As with any habit, negative self-talk cycles

are hard to break, but it can be done! A good counselor or hypnotherapist can help to pinpoint triggers and bring awareness to how to circumvent negative talk, because first and foremost you are worth it! Secondly, realistic goals need to be set. It’s ok to have physical appearance goals, however, we also need other reasons and goals to be implementing movement into our lives. Goals like improving mood, energy, time in nature, time with family or pets, prevention of chronic back pain. Whatever the goal or reason, it is best to write it down, then you can return to your list and make sure you are gaining benefit in all areas you set out to.

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Lastly, make exercise fun! Exercise is inherently challenging, but if something is challenging but also fun, we are more likely to stick to it! Invest in a new exercise wardrobe, properly fitting shoes and bright fun comfortable clothing can really help with motivation. Join a team or exercise class where it becomes a social event and you are more likely to go to something if someone else is counting on you. Challenge yourself to stick to your routine no matter the climate or weather. Don’t let snow slow you down, try snow shoeing! Don’t let a cold room detour you from your private yoga practice, do yoga in a parka and gloves! Experiencing your “regular routine” exercise in a different way can be just the change you need to keep it interesting.

6. Hypnotherapy Habits often can have an underlying driver or subconscious belief that is underpinning the behavior. Maybe there’s an association you have to food, smoking or exercise that is making it harder to change. The smell of baking rolls reminds you of cooking with your grandmother, the relaxation you feel from the first sip of alcohol that you have forgotten how to achieve without the substance or quite possibly there is a negative self-talk cycle telling you that you might not be worth changing or working on. Whatever the root of the habit, it is essential we get to the true cause. Hypnosis is a safe, non-threatening and effective way of identifying underlying beliefs and creating change.

5. Stress Management Stress is arguably the single most cause for poor habit development. We feel we deserve a few beers after a stressful day. We stay up hours too late to study for a big exam. We skip workouts and healthy eating habits when our schedule gets too busy. Stress causes us to do all sorts of things we wouldn’t normally do and while our bodies are meant to handle stress, when stress is chronically driving our health decisions it becomes damaging.

7. Acupuncture Habit loops can sometimes manifest into an addiction, a mental or physical dependence on a behavior or substance. Acupuncture has been studied in the treatment of addiction, specifically a form of acupuncture known as NADA auricular acupuncture for detoxification. It has been studied to be effective for substance abuse as well as anxiety and depression. A simple five points in each ear reduces cravings, withdrawal symptoms and stress associated with making change in one’s life.

If you think about it, ironically, the four previously discussed health habits all help to reduce stress. You can’t be a dehydrated, sugar eating, insomniac who never moves their body and expect your body to handle stress in any sort of positive way. Life is stressful enough, we do not need to self-sabotage! Now that we have discussed the five determinants of health and ways to keep them in balance, let’s talk more specifically about other healing modalities to specifically support the body.

Additionally, counseling and addressing stress hormones can support a more successful outcome when attempting to break unwanted habits. Fatigue and stress can sabotage anyone’s best efforts to create change.

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8. Community Accountability and support make a huge difference in creating change. Connecting to people with the same values and goals will help reinforce any changes you hope to make. Accountability with family, friends and others will help with moments where old habits want to return. Reading blogs, attending lectures, listening to podcasts and other ways to immerse yourself in a community making healthy choices can help reinforce new neural pathways and new habits.

Natural Nutmeg - November/December 2016

The ultimate message is that to change a habit is not about will power. It is not being weak or strong, good or bad. Changing a habit is about setting yourself up for success by creating a plan, building a team, supporting yourself and honoring the underlying causes that prompted that behavior in the first place. Often times people yo-yo diet or “quit” for a few months before reverting back to previous patterns when they simply try to use will power. When revisiting a habit that needs to be changed, the message should be to dig deeper and reach wider, but certainly not to give up. Health is a journey with lessons, setbacks and successes, and the one truth is that your body has the ability to change and the wisdom to heal. Dr. Lauren Young and Dr. Ashley Burkman are naturopathic physicians at Connecticut Natural Health Specialists, LLC, a wellness center committed to the whole person. Along with 4 other naturopathic physicians, a primary care physician, nutritionist, hypnotherapist and acupuncturist, Dr. Young and Dr. Burkman offer natural health care for the whole family in a comprehensive manner. For more information, please call today at(860)533-0179 or read more at ctnaturalhealth.com. See ad on page 13.

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Enjoying the Holidays Despite Food Sensitivities By Jessica Pizano, MS, CNS hen we think of the holidays it brings to mind the wonderful smells and tastes that go along with the festivities. Whether it is the aroma of turkey and stuffing, the warm spices of a mouthwatering apple pie, the buttery goodness of sugar cookies or the savory scent of potato latkes we all long for the traditional treats associated with the holidays. So what happens when you find out that you have sensitivities or allergies that may curtail your favorite holiday indulgence? Should you (or your child) be stuck skipping all of your favorites? While I would not recommend eating foods that are problematic, there are many strategies to help get through the holiday season.

The holidays are about sharing. Whether it is a glass of wine, a meal, a treat, a present or even just good conversation the holidays are about connections with friends and family. This can make it so hard for those who have food allergies and sensitivities because it limits how much they may be able to enjoy. Even more difficult is that the host or hostess is often troubled by the guest who cannot eat the meal. Regardless of which foods you are avoiding, here are a few tips to navigating holiday fare with food allergies and sensitivities. 1. If you are allergic ALWAYS ask before you eat. While food sensitivities certainly can make us unwell, they are not nearly as dangerous as a true food allergy. This hypersensitivity immune reaction is mediated by IgE antibodies. Once present, the immune response will become stronger and stronger. Symptoms may initially be mild including a tingling or burning in the mouth, hives and congestion. Subsequent exposures can trigger anaphylaxis, a life threatening reaction where swelling of the tongue and throat can make it impossible to breathe. These reactions must be dealt with immediately with use of an Epi pen and followed with attention by an emergency room physician. For this reason, it is imperative to always ask before you eat. Even if you think something does not have an allergen in it, it may have been cross-contaminated. Since allergies can be life threatening, it’s better to skip the apple pie, than to discover the hard way that there are walnuts that you are allergic to in the filling. 32

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2. When attending a party or other holiday event, bring a dish that you can eat. While this may seem a bit simplistic, bringing food to share with others can really make things easier for everyone. Make sure it is a dish that you can fill up on in case there are few things for you to eat at the event. While it may seem easier to just bring enough for you, part of enjoying food is sharing it with others. By bringing enough to share, you also get to share your meal. For example, you might bring mashed sweet potatoes made with orange or lime juice if you are avoiding dairy. Not only might this provide you with a safe side dish, it also is an interesting alternative to the traditional mashed potatoes. Spiced nuts make an excellent gluten and dairy free addition to any dessert table. They are enjoyed by many, are easy to make and may mean that you get to eat dessert with everyone else. 3. Never criticize another’s food. While this should go without saying, never criticize another’s food. Don’t make a fuss if things don’t go as smoothly as planned. After all, it is about the relationships more than the holiday dinner. When in doubt have a snack ready in your purse or car. Also, be careful if someone else is planning to indulge in a food that they know they are sensitive to. This is their choice. It is one thing if they aren’t aware that it includes the ingredient, but if the once gluten free individual is about to have a large piece of cake chances are they know it’s not gluten free. Different people have different levels of reactions. IgG antibodies are created when we have food sensitivities. The more we are exposed to a particular food, the more antibodies we create. However, if you avoid the food for about 6 months all of the antibodies should disappear. This means if you try to eat the food again, then it may be okay. There are times when this is not the case since other immune reactions could be present such as Celiac disease; an autoimmune reaction to gluten. However, often times we can regain foods. Further, depending on the level of sensitivity, some may be able to eat a food to which they are sensitive on occasion with minimal effect.

4. Have a snack (or even a meal!). If you are going to a larger gathering where you have little control over the food, it may be helpful to try and eat a large snack or even a meal prior to the event. This way even if there are few safe options you are not starving and miserable. You might find a few things to nibble on, but a full meal may not be possible depending on which and how many foods you are avoiding. Concentrate on spending time with others and less on the food that you are missing. Again, perhaps you bring a snack with you when attending longer events. People are generally most uncomfortable when you are not eating. However, most of the time you can go unnoticed if you are happily enjoying the party even if you are not partaking in much (if any) of the food and drink. 5. Call ahead. If you are attending a holiday party or gathering call ahead to see what will be on the menu. This can help you plan what you need to bring. If it is a close friend or family member this is the perfect time to ask if you can bring a favorite dish to share. If the event is at a restaurant, you can ask for a meal that is safe to eat. Most restaurants are happy to accommodate and often have a gluten and/or dairy free option available. This is true with catered events as well. You will be surprised how easy it is if you simply ask ahead of time.

The holidays should be a time of joy, sharing and caring. I know for those like myself with food allergies and sensitivities it can be a challenging time of year. However, a bit of planning before each can go a long way in helping you enjoy this time of year safely. Focus on all of the wonderful things that you can enjoy during the holidays: the beautifully colored fall leaves, the first snowfall, the brightly lit Christmas tree, and the soft glow of the Hanukkah menorah. Food is an important part of life, but the loss of one or two foods should never impact your ability to celebrate the holiday season with your friends and family. Jessica Pizano is the owner of Fit to You, LLC, which offers clinical nutrition and nutrigenomic counseling, as well as personalized training programs. Her concentrations include genetics and nutrigenomics, general health and fitness, weight loss, food allergies/sensitivities, autoimmune disease, obesity intervention, and Pilates. She earned a master’s degree in human nutrition at the University of Bridgeport. She is a certified nutrition specialist through the Board for Certified Nutrition Specialists. She is continuing her studies at Maryland University of Integrative Health where she is pursuing a doctor of clinical nutrition and is also an adjunct faculty member teaching nutritional genomics. Currently, Jessica practices nutrition counseling, nutrigenomics, and personal training in her studio in Avon. She may be contacted at (860) 3217234 or online at www.fittoyouct.com. See ad on page 27.

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Hudson Valley: The Napa of the East Coast By Diane Hayden, PhD

’m driving West on Rt. 44 past beautiful rolling hills in Salisbury and Lakeville on my way to Hudson Valley for a two month stay in Rhinebeck and High Falls. As I cross into New York and head over Winchell Mountain Road to Rt. 199 which will take me into Rhinebeck, my jaw drops as I come to the top of the hill and gaze out over miles of some of the most breathtaking countryside I’ve seen on the east coast. It probably didn’t hurt that the sun was also setting behind the Catskill Mountains creating a stunning skyline as well. I can’t believe that it has taken me this long to explore this area when I’ve lived less than two hours away for most of my life. When people say that Hudson Valley is the Napa of the east coast – I couldn’t agree more. And we’re not just talking about the wine. The list of things to do here is endless: outdoor recreation like hiking, biking, water sports; harvest festivals; pick your own farms or roadside stands; educational experiences; farmstays, farm dinners, and tasting events. The fact that Omega and the Culinary Institute of America are here within a few minutes of eachother is reason enough to come! While there are so many towns and places to explore, I’m concentrating on the following that I feel have the most to offer to really get the experience of living here – Hudson, Rhinebeck, and Kingston. However, there are so many little towns and hamlets, by no means is this an all-encompassing list.

Rhinebeck

sual bistros, and a thriving locavore movement, Rhinebeck has been touted as one of America’s best Gourmet towns. Eat & Drink: There are many spectacular restaurants in Rhinebeck, but my favorites are listed below: The Local: www.thelocalrestaurantandbar.com In a two-story bungalow, Chef Wesley Dier whips up some amazing creations and is a graduate of the Culinary Institute of America. With his use of organic vegetables, homegrown herbs, local cheeses, grass-fed meats & artisanal poultry he has garnered much critical acclaim, including praise from Bon Appetit & Wine Spectator magazines. The menu changes weekly – which I love – but there are always a few staples that remain on it regularly. A few of the dishes we sampled were: Fried Oysters -‘TARTUFO’ black truffle vinaigrette, shaved Brussel sprouts; Chinese Chicken Dumplings from North Wind Farm with savory poussin broth, Wiltbank Farm shiitake mushrooms, scallion; Cast Iron Roasted Monkfish from Connecticut with lobster bisque, sous vide - grilled leeks, saffron Carolina Gold rice. Grab a seat on the upper or lower deck in nice weather and you can even see the sunset.

If I had to pick a favorite location to base myself in, it would have to be Rhinebeck. First, the proximity to all of the other locations is perfect – just a 20-30 minute drive to Hudson, Kingston and New Paltz. Plus, I love the vibe in Rhinebeck – it’s a little more sophisticated than the other towns and has a great variety of shops, restaurants and bars. Also – I have to admit my favorite restaurant in all of the areas of Hudson Valley that I explored is here – The Local. I liked it so much, in fact, that I went there three times! The Village, referring to the downtown area, boasts tree lined streets that beckon you to meander for hours through unique specialty shops. You’ll find men’s and women’s apparel, jewelry & lingerie, spa & beauty services, holistic practitioners, home furnishings, books, stationery, gifts, tabletop, kitchen gadgets, hiking & equestrian gear. I had a fantastic iced mocha at Samuel’s Sweet shop – almost coming close to rivaling my all-time favorite coffee shop – The Coffee Trade in Avon! From charming B&B’s to exquisite hotels, there is a range of wonderful places to rest your head at night. With its fine dining, ca34

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Cinnamon: http://cinnamoncuisine.com An outstanding Indian restaurant in the Village, Cinnamon is rooted in age-old traditions, delivering taste sensations that take you beyond your expectations. They make their own spice mix and use local, fresh produce whenever possible. I love the Peshawari

Naan – naan stuffed with mildly sweet filling of ground cashews and pistachios; and the Chicken Biryani – saffron basmati rice scented with rosewater, turmeric, cardamon, star anise and cinnamon mixed with curried chicken and veggies. Gigi Trattoria: www.gigihudsonvalley.com Here’s where you come to feast on amazing Italian dishes. Best described as “Hudson Valley Mediterranean”, Gigi’s menus celebrate the seasonal bounty of local farms with innovative, artfully crafted dishes prepared with the freshest Hudson Valley produce. Great outdoor patio to relax with a nice glass of wine and people watch. We tried the Watermelon salad with arugula, fennel, feta, mint, jalapeno, fresh lime and the Tagliatelle - Housemade fettuccine, Gigi Bolognese (Meiller Farm beef and pork ragu), fresh ricotta.

The food was just as outstanding. We tried the Truffled Fig, Brie and Roasted Shallot Quesadilla; the Heirloom Tomato and Watermelon Gazpacho with Chile-lime creme fraiche crouton, and the Hudson Valley Cattle Company Beef Burger with manchego, smoked onions, and maple mustard.

Hudson

Almost a tie with Rhinebeck for me, this town is going through an amazing revival. A lively urban gem Hudson is beautifully preserved (hundreds of historic buildings representing every architectural style of the last three centuries) yet buzzing with all the ingredients of a city many times its size. Many people told us not to bother driving up there – but I’m so glad I didn’t listen! It’s a location not to be missed with its diverse and creative people, world class retail and dining, and a happening art and music scene. Eat & Drink: There are many fantastic restaurants in Hudson, but my favorites are listed here:

Terrapin: http://www.terrapinrestaurant.com Terrapin will satisfy just about anyone – from craft cocktails and beer to gourmet burgers to tapas to make your own sandwiches to delicious pastas to organic and grass-fed meats and vegan/gluten free options – it’s all here. Chef Josh Kroner has been a driving force behind the farm to table movement in the Hudson Valley since he opened Terrapin Restaurant in 1998. His unique style of New American cooking blends a classical French approach with the influences of Asia, Italy, and the American Southwest. He has also worked under the tutelage of such notable chefs as Emeril Lagasse at the Food Network and Bobby Flay at Manhattan’s famed Mesa Grill. And he did not disappoint! I had a fantastic Gooseberry Mojito – yes I said Gooseberry! If you really want to splurge try the XO Connection – a perfect marriage of Martell XO Cognac and Mandarine Napoléon Grande Cuvee at $32 a pop or the Sauternes Margarita - a Partida reposado tequila and Sauternes with fresh lime juice and a half rim of himalayan pink salt for $22.

Swoon Kitchenbar: http://swoonkitchenbar.com Pots of flowers and herbs line the ramp up to the entrance, enveloping you in the sights and smells of nature. And the food is startlingly fresh and beautifully presented with a focus on local and seasonal ingredients. We tried the Beet Salad with house ricotta, arugula, horseradish, pepitas; the Local Zucchini Salad with ewe’s milk cheese, herb salad, crispy zucchini which tasted like it was just picked today and probably was; and the House Made Linguine with speck, local corn, pickled chili. Every dish was amazing.

or gallery and tavern

WM. Farmer & Sons: wmfarmerandsons.com What more do you need than a hotel, mercantile, bar and a restaurant all wrapped into one? That’s what you’ll find at the eclectic Wm. Farmer & Sons. Spacious and open, the bar/dining room invites you in with cozy seating and floor to ceiling windows for people watching. To start I enjoyed a fresh and delicious Berry Gimlet with Gin, Lime Juice, Simple Syrup, and Raspberries. We had the Grilled Wild Harvest Prawns with lemon and house salt; the Point Judith Clam Fritters with celery root tartar, the Jonah Crab Salad with corn-tomato gazpacho, turmeric and sweet basil and the Sunburst Appalachian Trout with red bliss potatoes. Ör: www.orgalleryandtavern.com Probably the coolest place we went to in Hudson was Ör. The name Ör, meaning arrow or scar in Icelandic, reflects the owners love of Iceland. They converted an old garage into a bar, gallery and event space with live bands. We just had a few drinks there, but were delighted with the Smoke Signal cocktail with tequila, mescal, lime, pineapple and cinnamon.

Kingston

Long known as the Gateway to the Catskills and a Jewel of the Hudson Valley, Kingston has also become known as a vibrant center for the arts, music, fabulous dining and shopping experiences. There is a funky downtown area with lots of cool shops and great restaurants and a beautiful area by the river with waterside dining. Eat & Drink: My favorites are listed here:

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Elephant: www.elephantwinebar.com A cozy little place with only 6 seats at the bar and a few tables serves up fantastic, fresh, farm-to-table dishes. Seriously, some of the best food we had in the Hudson Valley. We had the Roasted Baby Carrots with yogurt, pistachios, and blueberry harissa sauce; the Local Heirloom Tomatoes on whipped local ricotta with drizzled salsa verde; the Truffled Mac & Cheese with roasted mushrooms, sherry, and housemade truffle oil – to die for; and the Local Fish of the Day – probably the best trout I’ve ever had.

Stockade Tavern: www.stockadetavern.com A great craft cocktail place reminiscent of an old time speakeasy. Too many amazing choices of Depression Era cocktails. Notables: Grasshopper Lies Heavy with Rhum J.M, crème de menthe, crème de cacao, cream, and the T’Coco with Tequila Blanco, crème de coconut, lime and Hellfire bitters. Other things not to miss in Hudson Valley are the wineries – my favorites were Whitecliff Vineyard, Robibero Vineyard, Nostrano Vineyard and Brotherhood Winery – America’s oldest winery established in 1839! And of course…the hiking! Two hikes that are an absolute must are Mohonk Mountain Labyrinth and Lemon Squeeze and Minnewaska State Park. The Lemon Squeeze hike was amazing and exhilarating! The highlights: insane views, cool stroll around Mohonk Mountain House and property, crazy rock labyrinth, and a claustrophobia-defying climb up a deep crevice. I absolutely loved it! Submitted by Dr. Diane Hayden.

Ole Savannah: http://olesavannah.com Food here was good – not outstanding, but the cocktails and view are totally worth it – located on the historic Rondout Waterfront. The only thing that really stood out for me were the Corn Fritters with maple syrup butter.

Natural Nutmeg - November/December 2016

November/December 2016 Wednesday, November 2nd Eating for the Holidays with Priscilla Bengtson. 7:00 p.m. – 8:30 p.m. $35.00. Memories of Grandma’s Pumpkin Pie and sweet potatoes with marshmallows can knock you off track of your healthy eating plan, but they don’t have to. Learn some great tips and food substitutions you can make to keep yourself on track and not feel like a stuffed turkey. Recipes, preparation tips and samples included. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Thursday November 3rd Open House at Hart Acupuncture & Nutrition. Hosted by Kara Burkhart, ND, LAc, FABORM, Marina Franzoni,ND, MSAc, Pauline Weissman, MS, CNS. Meet the practitioners, tour the facility, receive special discounts on services and products including nutrition, acupuncture, organic facials, organic skincare, vitamins and herbs. Enter for a chance to win a prize! HART Acupuncture and Nutrition, 501 Farmington Avenue, Farmington. 860-284-4406 hartacu.com Migraine Headaches: Indicator of Underlying Imbalance: Free Talk at Thyme & Season, 7pm. Presented by Naturopathic Physician Dr. Lindsay Chimileski, ND: an important talk on migraines, including how headaches and migraines are different, and the challenge of identifying root causes of Imbalance. Discussion of effective, lasting treatment & cures will include treatment approaches– both traditional Chinese & Naturopathic. Join us! Thyme & Season, 3040 Whitney Av, Rt. 10, Mt. Carmel section of Hamden 06518. 1 mile south Sleeping Giant/QU; 1.5 m north Hamden Town Hall; I-91 exit 10, then to end of connector & turn right, ¼ m. 203-407-8128 x2. No reservation, 20% coupon to all. ThymeAndSeasonNaturalMarket.com.

Friday, November 4th Meet your Angels and Guides with Priscilla Bengtson. 6:30 p.m. – 9:00 p.m. $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. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com. Valley Spirit Cooperative Grand Opening 5:00-9:00pm FREE; also Saturday, November 5th Come and experience blessing ceremonies,miniclasses in Tai Chi, Qigong and yoga, free chair massages and medical Qigong treatments, photography gallery, refreshments and music celebrating the opening of a new holistic cooperative in Litchfield County. Held at Valley Spirit Cooperative, 6 Green Hill Road, Washington Depot. For more information, please call 860-619-2788 or visit www.ValleySpiritCoop.com.

Saturday, November 5th Free Reiki at Thyme & Season 12 - 3: Tranquil Healing Reiki provided by Usui Reiki Master Anita Jones. First & 3rd Saturday of Every Month! Free, No reservation. Thyme & Season Natural Market, 3040 Whitney Ave, Hamden, (1 m south of Sleeping Giant/QU; ¼ m north of end of Rt 40 connector from I-91 exit 10) 203-407-8128. Also, Certified Nutrition Counselor to assist you M-F.

Sunday, November 6th Creatively Yours: New Age and Craft Expo 10am – 5pm Cost: $6. Come experience a day of both spiritual & creative enlightenment! Tarot & intuitive readers . Aura Photos. Reiki, massage & healings. 2 Rooms of dynamic speakers & guided meditations. Handcrafted jewelry, soaps, candles spiritual art, Spiritual vendors and crystals to uplift your heart & soul. Crowne Plaza Hotel, 1284 Strongtown Road, Southbury For more information email cryours87@yahoo.com or call 203.733.6560 Women’s Empowerment Meditation. 10:00 a.m. – 12:00 noon. $25.00. This guided meditation is specifically designed to the energy of the group. We invite in our angels and guides to help us release those things that keep us stuck. The energy of the group helps us to release those things that no longer serve our highest good and allow us to live an empowered life. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com. IN-2-IT Kids: Prayer in Motion with Lily Holcomb. 10:00 a.m. – 11:30 a.m. $35.00. Children often have a hard time putting together the words they want to convey to higher spiritual beings and to the universe. This class will involve a brief non-denominational discussion about prayer and teach children ways to express their wishes through movement and design. An art project will be a main component of this class. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Monday, November 7th Thanksgiving Turkey Orders are due very soon at Thyme & Season Natural Market. Organic and All-Natural, pickup Tues or Wed before Thanksgiving. Thyme & Season, 3040 Whitney Av, Rt. 10, Mt. Carmel section of Hamden 06518; 203-4078128 x3 for questions; Sorry, no phone orders. www.ThymeAndSeasonNaturalMarket.com.

Tuesday, November 8th Sound Healing Meditation with Priscilla Bengtson. 10:00 a.m. – 11:15 a.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vi-

HAPPENINGS

brationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com. The Nuts and Bolts of Spirituality: A monthly group for Men with Ken Freschi. 7:00 p.m. – 8:00 p.m. $15.00. Join Ken Freschi each month in this spirituality group just for men. Meet with like-minded individuals to discuss a variety of life and spiritual topics. Ken’s book, Our Walk to Eternity, will be used as a guideline for the group and aid in exploring the human journey and the lessons we are here to learn. Open for all levels of spiritual seekers. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Wednesday, November 9th Healing in Harmony Night. 5:00 p.m. – 7:00 p.m. FREE. Stop by the center for a FREE healing service. Participants will sit individually with a healer and receive an 8 – 10 minute healing. No reservation required. You will be served in the order in which you enter the center. The healing services are offered one night each month. Held at The Healing in Harmony Center, Glastonbury. For more information, please call 860.430.9801 or visit www.healinginharmonycenter.com. Singing Jam with Lauren Graczyk. 7:00 p.m. - 8:30 pm. $10.00. Come join us as we raise our vibrations and sing with Spirit. No singing experience is necessary. All the songs are sung a capella and are easy to learn. The focus is on freeing your voice, listening to each other and finding freedom and connection through song. Just bring in your best “shower” voice and an open heart. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Thursday, November 10th The Power of Natural Breathing, Free Talk at Thyme & Season, 7pm. Presented by Certified Alexander Technique Instructor Michaela HauserWagner. Holding your breath? Confused about the “right” kind of breathing? Diagnosed with a breathing obstruction? Could breathing be part of your health care? Breathing sustains us whether we think about it or not; yet we now get instructions– from the doctor, in exercise class, etc! Gain an understanding of the biology of breathing and natural breathing in various activities, from this certified teacher of the Alexander Technique, with degree in speech, language & voice therapy. We are 19 and ¾ years old and this is our 37th Series

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HAPPENINGS of Wellness Outreach health talks presented to our community. Join us! Thyme & Season, 3040 Whitney Av, Rt. 10, Mt. Carmel section of Hamden 06518. No reservation, 20% coupon to all. www.ThymeAndSeasonNaturalMarket.com. Reiki Share with Raven 6:30pm-8:30pm $10 Love offering at the door. Please join Raven in an evening of relaxation and healing with Reiki. Any reiki practitioner, energy worker or even those interested in energy healing are welcome to attend. The evening will begin with a grounding and centering meditation and will move into light conversation to get acclimated to one another before we begin the circle. https://www.facebook. com/RavenLightwings/ Tarot Reader Meet Up with Melinda. 7:00 p.m. – 8:30 p.m. $25.00. Join us in community to share experiences, ask questions, discuss different topics and practice readings. We learn from each other in a safe and judgement free environment. Practice is key. All levels are welcome. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Friday, November 11th EPIC Cacao Ceremony and Cuddle Party! 7pm-10pm, $30. This is an EMPOWERING workshop on boundaries, consent and communication skills. For this event I am excited to announce we will be incorporating CACAO! This is amazing folks, DO NOT MISS IT!! Amanda is a Certified Cuddle Party Facilitator and is honored to host these events for our growing community of Cuddle Monsters in CT! Come out and try this unique oxytocin bliss-filled experience and let your stresses melt away. In our cozy, safe space, we will start with icebreakers and the rules of cuddling for the evening. You will gain practice in setting boundaries, expressing your NO and delivering it with compassion. New England’s First Professional Cuddling Company Connecting with your Plant Spirit Guide with Dan Lupacchino. 7:00 p.m. – 8:30 p.m. $40.00. Join Dan for this experiential workshop that explores connecting with the plant realm to discover the love and guidance plant spirit guides can provide. Just like our other spirit allies, the plant world has spiritual and healing wisdom to share with us. Journey deep in meditation to connect to your own team of plant spirits, with the aid of powerful essential oils. This class uses scented items. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

November/December 2016 Saturday, November 12th Psychic Saturday. 10:00 a.m. – 4:00 p.m. $25.00 for a 20-minute reading. Receive a private reading to connect you to guidance from your angels, spirit guides and loved ones. Check the web site for Readers. Pre-scheduling is highly recommended. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To pre-schedule an appointment, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Sunday, November 13th Integrated Energy Therapy (IET), Basic Level with Dan Lupacchino and Christine Cartwright. 9:30 a.m. – 6:00 p.m. $205.00. The basic training class includes attunement to the Basic IET energy ray that will activate the 1st and 2nd DNA pairs and will empower you to energize and integrate cellular memory blocks; location and use of the IET energy integration power points; introduction to Energy Anatomy and the Cellular Memory Map; increase in your ability to be an energy intuitive and “read” energy. Fully illustrated training guide and certificate provided. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Wednesday, November 16th Spiritual Book Club with Jen Fitts. 7:00 p.m. – 8:30 p.m. $15.00. Are you the owner of a large library of spiritual books? Join us in this new venture of gathering in community to discuss spiritual books. Each month we’ll cover a specific book and then join in conversation on the topic. Bring your thoughts and ideas and discuss with like-minded individuals everything spiritual. The book for this month is: You can Heal your Life by Louise Hay. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Thursday, November 17th E=Me! Power Tools for Living with Pat McGrath. 6:30 p.m. – 8:30 p.m. $45.00. Borrowing from Einstein, Pat uses a new formula which describes something more complex than space and time – Being Human. The new formula is E=me!. The “E” can translate to: Emotional, Enlightened, Emerging, Energetic, Evolving, Enough! Pat draws from her training in Meditation, Feng Shui and Spiritual counseling to create this workshop that is all about you. Learn ways in which you can empower yourself and gain access to that unlimited resource that is your spirit. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

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How To Fall Asleep and Stay Asleep, Free Talk at Thyme & Season 7pm. Presented by Naturopathic Physician Dr. Jasmine Manning, ND. Do you have trouble falling asleep? Are you waking up during the night? Insomnia is running rampant. If you wake up exhausted, you’re set for failure before even starting your day. Learn the why of the importance of sleep; how better sleep can help you make better health choices during the day and what you can do to get a better night’s rest. We are 19 and ¾ years old and this is our 37th Series of Wellness Outreach health talks presented to our community. Join us! Thyme & Season, 3040 Whitney Av, Rt. 10, Mt. Carmel section of Hamden 06518. 203-407-8128 x2. No reservation, 20% coupon to all. www.ThymeAndSeasonNaturalMarket.com.

Friday, November 18th Intro to Ipsalu Tantra 7pm-10pm $10 Love Offering at the door. This evening will beginning with the very basics. NO WORRIES if yoga, breathwork and meditation are not “your thing”. The techniques I will be sharing are easy to pick up. My goal for the evening is to reconnect you with your TRUE DIVINE NATURE, to experience the fountain of unconditional love and acceptance we all have access to but have forgotten. www. goblissyourself.com Sound Healing Meditation with Priscilla Bengtson. 7:00 p.m. – 8:15 p.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Saturday, November 19th Free Reiki at Thyme & Season 1:30-4: Tranquil Healing Reiki provided by Usui Reiki Master Anita Jones. First & 3rd Saturday of Every Month! Free, No reservation. Thyme & Season Natural Market, 3040 Whitney Ave, Hamden, 203-4078128. Also: Certified Nutrition Counselor to assist you M-F. Free photos with Santa. Join us for our annual Photo with Santa day from 10am to 5pm. This event is held at Natural Pet Outlet in the Black Rock section of Bridgeport. The event is sponsored by Zignature dog food and Fussie Cat cat food. Professional photos by Tina Marie Photography. Natural Pet Outlet is located at 3380 Fairfield Ave, Bridgeport, CT 06605 (203) 334-0829

Gallery Night with Priscilla Bengtson. 7:00 p.m. – 9:00 p.m. $45.00. Join us for an intimate evening of experiencing intuitive readings with medium Priscilla Bengtson. Priscilla is a certified Angel Therapy Practitioner®, Medium and Psychic Intuitive who connects with angels, spirit guides and those who have crossed over. Readings will be done gallery-style with Priscilla providing messages to the audience as they come through to her. The group is kept small so that everyone receives guidance. Seating is limited and pre-registration is required. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com. Homeopathy Study Group: Sponsored by Connecticut Homeopathy. Learn to treat yourself & your family for first aid & acute illness with homeopathy; Prevent use of OTC or prescription meds. Study group meets every 3rd Saturday, 1-2:30pm in Hamden; $5.00, RSVP Required, email to: connecticuthomeopathy@gmail.com. Coupon for homeopathic medicine. Certified Nutrition Counselor to assist you with “which blue tube’ is best” M-F 9-5 at Thyme & Season Natural Market, 3040 Whitney Ave, Hamden. www. ThymeAndSeasonNaturalMarket.com Integrated Energy Therapy (IET)® Intermediate Level with Dan Lupacchino and Christine Cartwright. 9:30 a.m. – 6:00 p.m. $230.00. Attune to the energy ray that activates the 3rd and 4th DNA pairs and will empower you to pull energy imprints out of the human energy field. Learn to clear energy imprints from past life karma and methods to esoterically dowse and interpret the blockages. Fully illustrated training guide and certificate provided. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Sunday, November 20th Reiki I with Christine Cartwright. 9:00 a.m. – 5:00 p.m. $130.00. 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 860.430.9801 or visit www.healinginharmonycenter.com.

Tuesday, November 22nd What’s your body REALLY telling you? with Priscilla Bengtson. 10:00 a.m. – 11:30 a.m. $35.00. During this workshop we will explore your body alignment, daily habits, belief systems and emotional triggers to see what may be the source of your pain and discomfort. Working with your energy centers, you will obtain a better understanding of your physical body, along with your body-mind and learn ways to renew your

spirit, relax your mind and change your body. Dress comfortably and be ready to move. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

Wednesday, November 23rd Sound Healing Meditation with Priscilla Bengtson. 7:00 p.m. – 8:15 p.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Saturday, November 26th Spiritual Spa Day. 9:30 a.m. – 6:00 p.m. $150.00. Are you feeling rundown, stuck and stressed out? Allow yourself some well-deserved rest and relaxation. This 90-minute treatment is specifically tailored with YOU in mind. Your package includes a 30-minute Psychic/Mediumship Reading; a 30-minute channeled Energy Healing, and a 30-minute Massage. Receive guidance and support to strengthen your spirit, mind and body. This is a great gift for yourself or to give to others. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To pre-schedule your appointment, please call 860.430.9801 or visit www. healinginharmonycenter.com.

Wednesday, November 30th Sound Healing Meditation with Priscilla Bengtson. 5:00 p.m. – 6:15 p.m. $25.00. Quiet your mind and release old physical and energetic patterns with this amazing Sound Healing Meditation using Himalayan Singing Bowls. The use of Himalayan Singing Bowls, vibrationally attuned to each energy center, allows for healing pathways to open and stuck energy to be released. Find your inner calm and walk away feeling refreshed and renewed. The group is kept small so each person can experience the healing on a personal level. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com. Home Message Circle. 7:00 p.m. – 8:30 p.m. $20.00. The session is open to anyone who wishes to practice their mediumship message delivery in a group. Your ability doesn’t matter as we are all here to get some practice and learn from each other. A group facilitator will help you stay on track with your message if needed. Held at The Healing in Harmony Center, 99 Citizens Drive, Glastonbury. To register, please call 860.430.9801 or visit www.healinginharmonycenter.com.

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

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

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

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

Thursdays Energetic Healing Groups, 6:30-8:00pm. Ron D’Amico, Intuitive Healer, Spiritual Guide and Teacher, has created a class for people to experience healing in a group setting. These group healings are created to facilitate healing at the root level, whether physical, emotional, mental, or spiritual/karmic. Group dynamics are very powerful. Ron has created a way of tapping into this potential to channel this energy to increase changes exponentially. Each group is unique and is an expression of the people who attend that evening. Within the experiences you will find this is a journey to the Heart and Soul of you and a way of bringing yourself through your current and past challenges as well as opening doors to your higher potential. Fee: $25 Call 860-358-9272 or email info.rondamico@ gmail.com to reserve your spot. 595 Main St, 2nd Floor, Portland CT Summer Bellydance Class with Elisheva. 6:15-7:15 pm at Spotlight Arts, Dance and Wellness, 45 S Main Street, Unionville, CT. Express the Divine Feminine within while getting fit through this ancient art form! Contact at www.elishevabellydancer.com or 860-967-9424

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

CLASSIFIED Beautiful Office Space, Portland. Integrative healing center looking for holistic practitioners who have their own practice, interested in sharing space with other like-minded professionals. Seeking naturopath, nutritionist, life coach, yoga therapist, acupuncturist, energy healer or other healing modality. Includes waiting room, internet and break room. Also available - 1000 sq ft class room space. Very accessible building, ample parking close to Rte 9 in Middletown area. www.rondamico.net Contact Angela at 860-358-9272 or info.rondamico@gmail.com

Workshop/Class Space - Holistic Healing Center in Portland has a large and newly renovated workshop/classroom space available in beautiful 1000sf open well lit room, can seat up to 60 comfortably, also good for Yoga/Tai Chi type classes, call Angela at 860-358-9272 or email angela.rondamico@gmail.com. www.rondamico.net Part-Time/ Full-Time Family Medicine APRN Needed: TAO Center for Vitality, Longevity & Optimal Health LLC, located in Hebron CT, is looking for an APRN who specializes in Family medicine to join their multi-disciplinary team of practitioners. Currently TAO uses naturopathic medicine, integrative mental health solutions, physical therapy, massage therapy, nutrition, functional medicine, and yoga to restore health to our patients. Candidate must have at least 2 years of experience in general/ family medicine and does not have to practice wholistic or functional medicine themselves but needs to be supportive of their patients using these therapies along with conventional medicine when necessary. This is an opportunity to build your own practice while having the support of a full office staff including billing, scheduling, advertising. We currently have several patients looking for a new primary care practitioner; waiting for you to join their team of health experts. Currently TAO has 3 NDs, 2 psychotherapists, 3 yoga instructors, 2 physical therapists and a massage therapist. To apply, please send your CV along with a cover letter to nikki@taovitality.com.

FINANCIAL PLANNING Conscious Capital Wealth Management, LLC Lawrence Ford 381 Hubbard St. ste. 300, Glastonbury, CT 06033 (860) 6598299 • Lford@consciouscapitalwm.com www.consciouscapitalwm.com See ad on page 43.

HEALTH FOOD STORES Parkade Health Shoppe Manchester Parkade, 378 West Middle Tpke, Manchester, CT • 860.646.8178 M-Sat 8am-9pm • Sun 9am-6pm See ad on page 31.

HOLISTIC CENTERS Integrative Wellness and Physical Therapy 34 Jerome Ave, Suite 305 Bloomfield, CT 06002 (860) 519-1916 info@IntegrativeWellnessAndPT.com See ads on page 17 and 33. Naughty Shaman Center for Shamanic Arts 2450 Main Street Glastonbury, CT 06232 naughtyshaman.com 860-430-1788. See ad on page 29. Ron D’Amico, LLC Center for Integrative Healing and Education 595 Main St., 2nd Floor, Portland, CT 860-358-9272 info@rondamico@gmail.com www.rondamico.net See ad on page 33.

HOMEOPATHY

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

DENTISTRY Livingstone Dental Excellence Dr. Thomas Livingstone 3 Railroad St. North Canaan, CT 860.824.0751 • livingstonedentalexcellence.com See ad on page 23. Dr. Steven Hinchey 2249 New London Turnpike South Glastonbury, CT. (860) 633-6518 www.dentistryfordiabetics.com/drhinchey See ad on page 27.

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

HYPNOSIS Diane Bahr-Groth, C. Hy., TFT, Dir. 1177 High Ridge Road, Stamford, CT. (203)595-0110 • mindbodytransformation.com See ad on page 23. Mind Matters Hypnosis Center Lisa Zaccheo, MA, BCH, BCI Board Certified Hypnotist & Instructor 12 Waterside Court, Avon, CT 06001 (860)693-6448 • MindMatters@comcast.net www.mindmattershypnosis.com See ad on page 19. Michele P. Rousseau, MA, CH 267 William Street, Middletown, CT 06457 860-704-9054 • mprousseau@sbcglobal.net www.micheleprousseau.com

INTEGRATED MEDICINE ProNatural Physicians Group 120 Webster Sqr Rd.Berlin, CT 06037 (860) 829-0707 www.ProNaturalPhysicians.com See ad on page 31.

Tamara Sachs, MD Functional Medicine & Integrative Care LLC 15 Bennitt Street, New Milford CT 860-354-3304 • www.tsachsmd.com See ad on page 33.

INTEGRATIVE APRN’S/ NURSE PRACTITIONERS ProNatural Physicians Group Lara O’Neil, Pediatric APRN Amanda Swan, Adult/Women’s Health APRN 120 Webster Square Road Berlin, CT 06037 • 860-829-0707 ProNaturalPhysicians@comcast.net See ad on page 31

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

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

NATUROPATHIC MEDICINE CT Natural Health Specialists Dr. Lauren Young, Dr. Ashley Burkman, Dr. Tonya Pasternak and Dr Craig Fasullo 315 E. Center St., Manchester, CT 06040 (860) 533-0179 • www.ctnaturalhhealth.com See ad on page 13. Debra Gibson, ND 100 Danbury Road, Ste. 102 Ridgefield, CT 06877 • (203)431-4443 See ad on page 3. Naturopathic & Acupuncture Health Center Dr. Marie Mammone, Dr. Renee Mammone, NDs John Mammone, Licensed Acupuncturist 274 Silas Deane Hwy., Wethersfield, CT 06109 (860)529-1200 • www.NAHcenter.com Stacey Munro, N.D. Nature’s Helper Medical Clinic 178 Mountain Road, Suffield, CT 06078 860.758.7808 • www.natureshelpermedical.com The Wellness Institute Marvin Schweitzer, ND 1 Westport Ave, Norwalk, CT (203) 847-2788 See ad on page 9. West Hartford Naturopathic Medicine Frank Aieta, ND 301 N. Main St., West Hartford, CT (860) 232-9662 • www.DRAIETA.com See ad on page 20.

ProNatural Physicians Group Dr. Ann Aresco, Dr. Ann Aresco, Dr. Summer McAllister, Dr. Sarah Zambarano 120 Webster Sqr Rd.Berlin, CT 06037 P: 860-829-0707 - F: 860-829-0606 E: ProNaturalPhysicians@comcast.net www.ProNaturalPhysicians.com See ad on page 31.

PSYCHOTHERAPY

NUTRITION

Dharma School - Energy Healing Certificate Naughty Shaman Center for Shamanic Arts 2450 Main Street Glastonbury, CT 06232 naughtyshaman.com 860-430-1788. See ad on page 29.

Holcare Nutrition Vicki Kobliner MS RD 3 Hollyhock Lane, Suite 2A, Wilton, CT 06897 203-834-9949 • www.holcarenutrition.com See ads on page 26. Holly Niles, MS, CNS, LDN Licensed Functional Medicine Clinical Nutritionist Integrative Wellness 34 Jerome Avenue, Suite 305 Bloomfield, CT 06002 (860)519-1916 HollyNiles@IntegrativeWellnessAndPT.com www.IntegrativeWellnessAndPT.com See ads on page 17 and 33.

PHYSICIANS, M.D. Natural Health & Healing, LLC Deanna M. Cherrone, MD 61 S. Main St, Ste 210, West Hartford, CT (860) 677-4600 • naturalhealthandhealing.net See ad on back cover. Optimal Health Medical, LLC Henry C. Sobo, M.D. 111 High Ridge Rd. ,Stamford, CT 06905 203-348-8805 • www.drsobo.com Tamara Sachs, MD Functional Medicine & Integrative Care LLC 15 Bennitt Street, New Milford CT 860-354-3304 • www.tsachsmd.com See ad on page 33.

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

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

SCHOOLS

SKINCARE Anew You Skincare & Wellness Center Melissa Martin, 16A Ensign Drive, Avon. (860)284-9730 • www.anewyouskincare.net Melissa@anewyouskincare.net See ad on page 3.

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

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

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

On...Nutrition & Reflux in Children... “No infant or child need suffer with painful reflux. Safe and natural options exist.”

HolcareNutrition Vicki Kobliner, MS RD | vicki@holcarenutrition.com

3 Hollyhock Rd. • Wilton, CT • 06897 • 203-834-9949 • holcarenutrition.com www.NaturalNutmeg.com www.NaturalNutmeg.com 41

BERNIE

By Bernie Siegel, MD

Do What Will Make You Happy

hat we have to realize is that love and aggression are normal feelings but when combined they enhance life. What I mean is that unhealthy aggression is revealed every day in the newspapers. It is sickening to see all the violence and destructive behavior from shooting people to wars between differing nations, races and religions. I learned what the ultimate solution to the world’s problem is through a personal incident. I sold a piece of farmland our family owned for generations to a man who was retiring and looking for a change in lifestyle. The summer after he purchased it he showed up at my house with a big metal box. He said, “I was plowing the field and hit something and I dug up this box. This belongs to you and your family.” He put it down and opened it. It was filled with valuable jewelry and gold pieces. I said, “No, you bought the farm. It’s yours.” “I bought the farm but this is not part of the farm. It’s your families’ and not mine.” Well we went on arguing and he walked out without it. Our conflict went on for weeks And finally I told him we needed to find someone to decide for us. He agreed. We went to a lawyer who told us to just donate it to some charity that we both decided would be appropriate. So we started arguing all over again. I wanted to help children and animals and he wanted to help the homeless and addicts and it got crazy. At this point the lawyer’s secretary came into the conference room we were sitting in. She said, “Excuse me but may I ask you two a question?” “Sure,” we both replied. “Do you both have children?” she asked. We both said yes. “Do you have a son?” she asked me. “Yes,” I said. “Do you have a daughter?” she asked the other man. “Yes,” he said. “Then tell them to get married and give them the treasure as a wedding gift.” We thanked her and went home and became one family with nothing to fight over. That is what the world needs to understand and accept. When we are one family there is nothing to fight over. Let me share one more event that taught me a lot. Many years ago a childhood friend of mine got into a difficult situation due to a gambling addiction. The organized crime group involved had threatened to break every bone in his body or worse if he did not pay up. 42

Natural Nutmeg - November/December 2016

He said when he revealed that he had no funds available he was told that if he married the crime lord’s daughter they would let him off. He said the offer was made because she was an ugly witch. The problem was that unbeknownst to the underworld characters involved, my friend was already married. He said he felt there was no hope and that his addiction would cost him his life. At this point I volunteered to marry the witch. He argued but I persisted and to make a long story short the marriage was arranged and a few weeks later the witch and I were wed. I did the best I could to put on a pleasant face for the evening but as it grew late I told my bride I needed to go to our hotel room and get some rest and she agreed to come with me. When we got to the room I went into the bathroom to catch my breath and try to figure out how I was going to manage to get through the night, let alone the years that lay ahead of us. After spending as much time as I could in hiding I stepped out of the bathroom to find a beautiful woman sitting on the edge of the bed. “Where’s my wife?” “It’s me. Now that you are my husband I can reveal that a spell was cast upon me. I am a beautiful woman for twelve hours and a witch for twelve hours. Now that you are my husband my schedule is your choice. I can be beautiful during the day and impress the neighbors or at night for your pleasure. Tell me what you would prefer.” I knew that there was only one correct answer, “Do what will make you happy.” “Thank you, you have freed me from the spell. I can be beautiful twenty-four hours a day now.” The point I am trying to make is that when you have to decide about what to do with your life do what will make you happy. Get out of your head and into your heart. We each have a right to a life of our own and not one that is imposed upon us by others, be they parents or spouses. For many, Dr. Bernard Siegel-or Bernie, as he prefers to becalledneeds no introduction. He has touched many lives all overthe Planet. In 1978, he reached a national and then international audience when he began talking about patient empowerment and the choice to live fully and die in peace. As a physician who has cared for and counseled innumerable people whose mortality has been threatened by illness, Bernie embraces a philosophy of living and dying that stands at the forefront of the medical ethics and spiritual issues our Society grapples with today. Read Bernie’s regular blog posts on his website where you will also find his books, articles, and CDs: http://www. berniesiegelmd.com. Bernie currently holds a cancer support group the second and fourth Tuesday evenings of the month 6:30 to 8:30PM at Coachman’s Square at 21 Bradley Road, Woodbridge. If interested contact Lucille Ranciato: lranciato2@yahoo.com 203 288 2839; or Bernie: bugsyssiegel@sbcglobal.net. You can find Bernie’s books ad CDs at Wisdom of the Ages in Simsbury, Ct. See ad on page 43.

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Natural Nutmeg - November/December 2016