Natural Nutmeg November 2020 by Natural Nutmeg Magazine/Essential Naples Magazine

November/December 2020

Natural Nutmeg Connecticut's Resource For Essential Living

10 Steps to a Healthier and Youthful Brain

What Are You Thankful For?

Adam Breiner, ND

Sharon Sklar, Certified Advanced Rolfer

Power Up Your Brain with Nootropics

Reverse Your Diabetes with 4 Simple Lifestyle Changes

Erika Dworkin, Board Certified in Holistic Nutrition

Are You Touch Deprived? Elisabeth Johnson

Megan Lester

There is No Dark, Only Less Light Pat Heavren

Celebrating 14 Years of Publishing www.NaturalNutmeg.com

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PUBLISHER'SLETTER

OW – what a year 2020 has been! I can’t believe we’re only two months away from 2021. We have to hope it can only get better. How do you even put into words what all of us have gone through this year? Many of us have lost so much, some of us have gained wonderful things, but one thing is for sure…all of us have been changed in one way or another.

Each November as we enter the holiday season, I encourage each of you to take time to review and reflect on the past year. I think it’s more important this year than ever. I feel like so many people are focused on the negative and what was lost, and while I’m not suggesting we sweep that away, I am hopeful that you can find the positive in all that has happened this year. I believe that’s the only way we can deal with tragedy and loss and begin the process of healing and moving forward. Ask yourself: what were your successes, your challenges, your surprises and most of all what do you have to be thankful for? What changed positively for you? Did you have more time with family, did you start a new career, did you have more time for yourself, did you find new ways to give back to your community? For me, I am so thankful for our readers, our dedicated writers and advertisers, our advisory board, our distribution company and places that continue to allow us to drop magazines when many locations closed or refused to allow free publications. I’m thankful for my wonderful graphic designer, Ashley Frament, who creates beautiful images and design for the magazine and helped me navigate around shifting print schedules this year. Luckily, we were able to print and distribute every issue this year! A big thank you to Heather Zundel, my marketing director, who is always upbeat and positive and helped many of our natural medicine practitioners with ideas on virtual practice and generating revenue. And of course, so much gratitude to my partner, Chris Urso, who was hugely instrumental in shifting a big focus to our website and social media for people who couldn’t pick up a print issue. This year, a big positive for me was I finally launched my podcast! This was a project I’d been dreaming of for years. I love interviewing people and starting the podcast was a blast and a huge success as thousands of people are downloading and listening to the recordings. We helped many practitioners and businesses in their shift to virtual patient visits and online offerings by letting our readers know how to take advantage of these opportunities through email, social and our new podcast series. I believe in order to truly master the art of manifestation and send a message out to the Universe to bring us what we want, we must first be thankful for what we have. Next year, we’re excited to be celebrating 15 years of publishing! Don’t miss our additional special issue coming this December with the announcement of all of our 10 BEST awards winners in addition to great content, holistic business spotlights and an Essential Living Resource guide that you can keep and use throughout all of 2021. We want to wish everyone a healthy and happy holiday season and peace and light in 2021! In Health and Happiness,

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 Diane@naturalnutmeg.com ADVERTISING advertising@naturalnutmeg.com DIR. INFORMATION TECHNOLOGY Christopher Urso Curso@naturalnutmeg.com MARKETING DIRECTORS Heather Zundel heather@naturalnutmeg.com CREATIVE DIRECTOR Ashley Frament layout@naturalnutmeg.com ADVISORY BOARD Adam Breiner, ND Mark Breiner, DDS Deanna M. Cherrone, MD Erika Dworkin, Dip. C.N. Kenneth Hoffman, LAc, CCH Vicki Kobliner, MS, RD, CD-N Lauren Young, ND

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. © 2007-20 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 2020

In This Issue 10

4 Ayurvedic Remedies to Manage Stress

What Are You Thankful For?

Sharon Sklar, Certified Advanced Rolfer

Reverse Your Diabetes with 4 Simple Lifestyle Changes Megan Lester

Ask Dana: 8 Essential Year-End Personal Finance Planning Tips Dana R. Mascalo CFP , RLP®, AAMS®, C(k)P® ®

Treating Sinusitis Naturally and Effectively Steven R. Frank

Choline Plays an Important Role in Pregnancy

Erika Dworkin, Board Certified in Holistic Nutrition

Skye Roberts, DAc

Power Up Your Brain with Nootropics Are You Touch Deprived? Elisabeth Johnson

Give Yourself a Retirement Review This Holiday Season

The Heavenly Heat of Far-Infrared Heating Pads for Pain Relief Matt Maneggia, LAc

10 Steps to a Healthier and Youthful Brain Adam Breiner, ND

Dr. Sandi Coyne-Gilbert,

There is No Dark, Only Less Light

MBA, DM

Pat Heavren

Broken Expectations: Turning Cracks in Team Communication into Spaces that Embrace Community

Caroline Wetzel, CFP®, CDFA®, AWMA®

Vicki Kobliner, MS, RDN, CD-N

Natural Treatment for Menstrual Migraines Nicole Kerr, ND

In Every Issue 6 9 40 42

BUZZ NUTMEG NUGGETS RESOURCES HAPPENINGS

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

27 www.NaturalNutmeg.com

THE BUZZ Thoughtful Holiday Gifts: Austin Bracelet Company Offers Essential Oil Diffuser Bracelets

eautiful and functional, that is the purpose behind The Austin Bracelet Company’s essential oil diffuser bracelets. Co-founder and Creative Visionary, Taia Cesana, learned about the amazing emotional health benefits of using pure essential oils and created the bracelets as a reminder of self-care and to share her love of essential oils with others. She is partnered with her sister Traci Blake, who lives in Austin, TX. The Austin Bracelet Co.’s bracelets are made with all-natural gemstones, unfinished wood and lava beads. The wood and the lava beads absorb and diffuse your favorite essential oils that you apply to the bracelets. They are an amazing way to experience the benefit of the oils as you go about your day. Using essential oils to support your emotional health is a very powerful tool in your daily self-care routine. For example, floral oils can be very calming and soothing, mint oils are very uplifting and energizing and tree and grass oils can promote grounding emotions and feelings of renewal. Applying essential oil to the bracelet is easy, simply put a couple of drops of oil in the palm of your hand and massage it into the unfinished beads. The oils can be layered and applied as frequently as needed though they can last on the bracelet for 8-24 hours. The bracelets look beautiful stacked together and designs are meant to be mixed and matched to create your own unique style. This is a great gift for the holidays or all year round. Visit our website www.theaustinbraceletco.com and take 15% off of your first order with code NUTMEG. Keep up with new designs and events on Facebook and Instagram @austinbraceletco. New bracelet designs are released every week on Friday at 12pm and subscribers to the VIP email list get access to exclusive sales and new releases. The Austin Bracelet Co. also offers online essential oil education classes. See ad on page 8.

“J

Liz Kametz Authors New Book “Just Be: My Healing Journey to Embrace the Mess”

ust Be, My Healing Journey to Embrace the Mess” offers up one of the most raw, vulnerable, insightful perspectives into a woman’s journey to self-love. The author provides us with daily affirmations and outlooks to explore your own ‘life’s mess’. It will be hard not to hear your own voice in the writing. While reading the life’s journey Liz has been on, you will be drawn to how common yet unique we each are. Liz has spent a lot of time studying her life and experiences. With a yearning to excavate, uncover, brush off and admire her findings, Liz brings her lifetime of learning to share with others. The hope is that through her own archeological dig of herself, others can start, continue or expand their own self-discovery. From the Author’s Introduction: “All I have is my experience to give and I’m hopeful that my storytelling shines light on each of you who take the time to listen to my story, to your own, and especially to the youthful part of you that might be screaming to be heard like mine was. Excerpts from this book have been woven together from years of journaling, but the impetus to spend the time to lace it all together came from the collective ‘awakening’ we are experiencing with COVID-19. Although pockets of champions of self-care have been around for many years, the collective calling to slow down, go back to basics, get re-grounded in your beliefs, seemed to skyrocket when the pandemic took over our lives. The time is right to keep open minds, body and soul on the importance of self-love, authenticity and true connection. The question is: how do we look within and truly honor ourselves, completely? That’s the part I am unwilling to forget since I woke up.” Available now on Amazon: search Just Be: My Healing Journey to Embrace the Mess. Also look for information regarding an online self-paced Workshop Series to pair well with the book for a deeper self-discovery at www.justbethejourney.com/book. A great self-care gift for the holidays! See ad on page 8.

Natural Nutmeg - November/December 2020

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he Stroll Must Go On! 2020 marks the 12th Annual Greenwich Holiday Stroll. This year’s event amidst the COVID pandemic, sets its sights on a new event for a new day. We are excited to announce the first ever, “Virtual Greenwich Holiday Stroll, 24 Days of Holiday Shopping & Dining,” December 1-24, 2020.

The Virtual Greenwich Holiday Stroll features 24 days of short videos highlighting local retail stores and restaurants throughout downtown Greenwich, Village of Old Greenwich, Byram, Glenville, Cos Cob, and Riverside. Over 100 merchants are anticipated to participate. All merchants will be sharing their holiday merchandise, gift ideas, festive wares, services, signatures dishes, celebratory cocktails, and more through fun and engaging videos broadcast on Greenwich Holiday Stroll multi-media and digital platforms and on Greenwichmag.com, December 1–24. The Virtual Greenwich Holiday Stroll, 24 Days of Holiday Shopping & Dining is an innovative and informative way for local retailers and restaurateurs to connect with the community and communicate all the wonderful shopping and celebrating that can safely be enjoyed this holiday season. From online ordering, delivery, and curbside pick-up options, to trending fashion and home décor, all can be viewed, and often purchased, from the comfort of one’s home or researched prior to visiting the store. Need some holiday entertaining inspiration or a safe space dining option for small festive gatherings with friends, family, and coworkers? Consumers can view the many retail store and restaurant virtual tours, cooking demonstrations, and mixology classes found on the Greenwich Holiday Stroll website, social media platforms, media partner platforms, and Greenwich Holiday Stroll YouTube. www.greenwichreindeerfestival.com

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The Pregnant Pause

anting to become pregnant, being pregnant and postpartum are all Pregnant Pauses, that we as women and as couples, experience in a myriad of different ways. Consider the length of time that these profound experiences span your lifetime. We’re not usually privy to our own mother’s Pregnant Pause but think back for a moment. Do you know the story of how your family interacted or the emotional circumstances surrounding your conception and birth? Most of us would draw a blank other than, ‘I think I was three weeks late’ or ‘I was premature.’ From the third trimester of pregnancy through age 7, our subconscious minds are recording every experience in our lives from minute to monumental. Right or Wrong. Good or Bad. It all gets recorded. In our generation, knowing how our minds function is a gift with powerful potential to change our children’s lives and future generations. We now have the ability to clear negative or painful emotions that have been stored in our bodies for years and allowed to manifest stressful limiting beliefs like, ‘I’m not good enough, it’s my fault I can’t get pregnant, I’m a failure’ and on and on. These beliefs in addition to elevated cortisol (stress hormone) levels are passed on to our children from conception through adulthood. Ladies, we shape our children’s futures. We want the best for them but we can’t deliver on that legacy unless we clear our own limiting beliefs first. As an Advanced EFT (Emotional Freedom Techniques) Practitioner, I work with hundreds of women who want to live a better life, reduce stress and benefit in unprecedented ways. Motivated by helping women create a better future for their children, I’ve created The Pregnant Pause, a segmented program tailored to your personal parenting journey. Karen St. Clair is a highly skilled Advanced Certified EFT Tapping Practitioner, PSYCH-K® Facilitator, Matrix Re-Imprinting Practitioner, Usui Reiki Master of Masters and Founder of Reiki Tap Renewal, with a true gift for facilitating her clients’ life- changing outcomes. Contact me today for a free 20-minute consultation. karenstclairEFT.com or 207.878.8315. See ad on page 26.

Natural Nutmeg - November/December 2020

Nutmeg “Nuggets” Even if someone isn’t hurt when they fall, they may become afraid of falling, which can have a big impact on their life. The Centers for Disease Control and Prevention has found the fear of falling causes people to limit their activities and cut back on social engagement. When someone is less active they become weaker physically, which increases their chances of falling. Research also shows falling just once doubles one’s chances of falling again. 2. The condition of the person. Do they have unexplained weight loss? Are they wearing clothes that are dirty or inappropriate for the weather? Are they having trouble with toileting and basic hygiene such as showering and brushing their teeth? Are they having difficulty sleeping? 3. The person’s behaviors and personality.

What to Look for When Visiting Older Adults During the Holidays

or many families, the holidays are the only time they spend face-to-face. While phone calls and emails are a great way to connect, it can be hard to notice changes in a person’s appearance or home that could indicate they need help. If you visit older parents, grandparents or other relatives this holiday season, pay attention to the following: 1. The condition of the home. Is it messy and more cluttered than usual? Is there spoiled food in the refrigerator or cupboards? Are bills not being paid on time? Are household goods being put away in the wrong place? Most importantly, you want to do everything to prevent falls. •

Are rugs and runners slip-resistant?

•

Is there torn or loose carpeting?

•

Is there adequate lighting?

•

Is a person’s bed raised too high?

•

Are there working smoke detectors in the home?

Are they missing doctor appointments, religious services or other activities they’d usually attend? Are they forgetting to refill prescriptions or take medications as prescribed? Do they seem confused when you talk to them about topics they’d normally understand? Are they exhibiting any personality changes or mood swings? If you answered yes to any of these questions, it could be a sign your family member needs extra help. At ComForCare Home Care we understand the challenges that may arise with aging. Home care can help older adults live independently in their own home and continue to do all the things they love. By Neil Anand, Owner ComForCare. To learn more, visit ComForCare.com/FairfieldCT or call 203.612.8966 for a no obligation consultation. fairfieldct@comforcare.com. ComForCare Home Care is a premier provider of in-home care with nearly 200 independently owned and operated locations in the U.S., Canada and the U.K., helping older adults live independently in their own homes and continue to do all the things they love. The home care company is committed to helping people live their best life possible and also offers special programs for people with Alzheimer’s disease and other forms of dementia.

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KITCHARI SOUP “‘Kitchari’ means ‘mixture’ in Hindi, and it is a traditional Ayurvedic dish. Ingredients (4 servings)

4 Ayurvedic Remedies to Manage Stress By Skye Roberts, DAc

he Ayurvedic approach to stress is based on an imbalance in our energetic properties, the doshas (vata, pitta, kapha). Stress in Ayurveda is seen predominantly as a disturbance to our vata dosha, the energy of movement that is formed from the space and air elements. Vata dosha is intrinsically related to the nervous system. Over extended periods, vata can wreak havoc on the mind and body. This is the negative and undesired impact that we commonly know as stress. Balancing vata is the key to managing stress in the body and mind as well as supporting wellness and longevity. There is no single solution or one-size fits all to managing stress. However, these are 4 ways to manage stress using Ayurvedic techniques. 1. Spend Time in Nature: Vata is the energy of movement and is composed of the air and space elements. On the premise that like increases like and opposites bring balance, we want to invoke the qualities of water and earth that can bring balance. Take a walk in the woods, up the mountains, by a lake or the sea. Kick back your shoes and really immerse with nature by walking barefoot. 2. Practice Breath Control (Pranayama): Pranayama is literally translated as breath control. Why is it that when we feel panicked we immediately turn to the breath? The breath is our life force energy and by deepening and elongating the breath we can increase prana and calmness within our mind and body. 3. Oil Application (Abhyanga): Traditionally the application of oil and self-massage is done before the shower with warm oil starting at the top of the head and working your way down to the toes. It is not only nourishing and nurturing but very hydrating for the skin. As the skin is the largest organ, the application of oil has a profound calming effect on the nervous system. 4. Regularity and Routine: The single most important balancing factor for vata is maintaining regularity in our daily routines. This is especially critical around eating and sleeping habits. Eat meals at the same time every day with 3-4 hours between meals. Allow at least 2 hours to prepare for bed by avoiding screens and bright lights and anything that stimulates or aggravates the mind and body. Apply a touch of lavender essential oil to the soles of your feet to promote sleep. Also, I recommend this recipe for Kitchari Soup, commonly used in Ayurvedic medicine. Kitchari is a potent blood purifier. In Traditional Chinese Medicine, we use the mung bean to strip environmental toxins out of the tissues which is especially helpful for the reproductive organs, liver, and thyroid gland health.

Natural Nutmeg - November/December 2020

• 1 cup basmati rice • ½ cup organic whole or split mung beans (bulk section of the health food store) These need to be soaked for at least three hours before cooking. • 4-6 cups of water • 2 T organic ghee (clarified butter) • 1 teaspoon of black mustard seeds • 1 teaspoon cumin seeds • 2 pinches hing (asafetida) • 1 teaspoon fresh grated ginger • 1 stick of kombu (seaweed) You can substitute Wakame if need be. You just need a little. One “leaf” per pot of soup. • ½ teaspoon of sea salt • ½ teaspoon of turmeric • 1–2 cups chopped vegetables (optional) Wash rice and mung and soak for three hours or overnight. Drain water. In a saucepan warm the ghee. Add the ginger, mustard seeds, cumin seeds, and hing, and sauté for one to two minutes until the mustard seeds start to pop and the aroma of the spices is released. Add rice and mung beans and sauté for 2-4 minutes or until they start sticking to the sides of the pot. Then add 4-6 cups of water, and bring to a boil. Stir in the seaweed, salt, and turmeric, and reduce heat to a simmer. Cover and cook until beans and rice are tender (approx. 30-45 minutes). If you are adding vegetables to your kitchari, add the longer cooking vegetables such as carrots and beets halfway through the cooking. Add the vegetables that cook faster such as leafy greens near the end. Your finished kitchari should be the consistency of a vegetable stew as opposed to a broth. If you need to add more water, you can. Taste and add additional salt as needed. Serve with fresh cilantro or tasty chutneys.

Dr. Roberts is pleased to offer Natural Nutmeg readers a 20-minute complimentary phone consultation. You’ll receive a Dosha Quiz and discover your individual constitution or find out how Ayurveda and Acupuncture can improve your unique concerns. Email skye@drskyeroberts.com or call 917.538.2080 for details. Dr. Skye Roberts is a Doctor of Acupuncture and Board-Certified Chinese Herbalist, Certified Ayurvedic Practitioner and Reiki Master. She offers a uniquely integrated healthcare approach, treating a wide variety of conditions, with a particular interest in psychoemotional conditions, digestive disorders, post-stroke rehabilitation, neurological conditions, pain management, endocrine disorders, and women’s health and fertility. For more, visit www. drskyeroberts.com. Dr. Roberts is an independent practitioner associated with Hartford Family Institute. See ad on page 38.

What Are You Thankful For? By Sharon Sklar, Certified Advanced Rolfer

t is that time of year when we are used to indulging in turkey, many styles of potatoes and umpteen desserts. We hang out with friends and family and plot our strategies for consuming the day. I personally, have always longed for a different day, one that was more spiritual and filled with more gratitude than food. It never went that way in my family. My desire to go around the table and say what we were grateful for seemed to fall flat as everyone wanted to stuff themselves on the main meal, as if the hour of appetizers wasn’t enough! So, this year with the pandemic upon us, I’m reflecting on what it’s really all about, this giving thanks and for what exactly? Our world is upside down. Nothing we know is “normal”. The frenzy of shopping is not very pandemicly stylish. What do we do now without the many distractions of parties and get-togethers keeping us busy? It is the perfect time to get quieter and listen for our own inner guidance. I am not an expert. I only know that when I am quiet enough to listen, I receive great “knowings” and have experienced life-changing direction. I am thankful for that. About every two or three weeks, I’m driving along and all of the sudden, I have what I call a “gratitude attack”. It is a blissful, giant inner-self hug which pops up usually when I am on a beautiful stretch of road with a great vista or in the countryside. It serves as a reminder that I am in a good place in my life, that I feel healthy and safe and have purpose. It springs up without any instigation, there is no song on the radio (I listen to NPR in the car), there are no flags or signs, just deep gratitude that comes from within. It will put a smile on my face and have me say prayers out loud for the joy I feel.

All that said, that doesn’t mean there aren’t issues I’m dealing with or problems that block my view. It signals to me that I am on target to live the best life I can. Learning how to navigate the bumps and road blocks is what a successful life is all about. That’s been at my core since I was trained as a Rolfer in 1980, there is balance and order in nature. It is our job, each individual person, to find that inner balance to live that accomplished life. It can be discovered on so many levels; mentally, spiritually, and physically. We just have to be quiet enough to hear/feel/sense that guidance along the way. For over 25 years, I have said daily prayers as I walk or run my dogs early in the morning. It doesn’t matter if it is raining, snowing, freezing cold or boiling hot; I begin by thanking my higher power for this beautiful day. I then speak thanks for my health and my safety and for the health and safety of those all around me. I start with my beautiful pet family, move on to ask for continued guidance for my mom and family, my friends, clients, and extended family. I blanket the earth with gratitude, prayers and joy. During this time of Thanksgiving and introspection, what are YOU thankful for? Have YOU found YOUR passion and run with it? Do you reserve some quiet time so that answers may come to you? When I was in my early twenties I questioned everything about my life and the world. I took every workshop and every training I could to explore my inner life and how it made sense in the outside world. It was in my second session of the ten sessions of Rolfing®, that I got the message loud and clear to become a Rolfer. I was only twenty-two but when there

was such a marked direction, I had to pay attention! The rest is history. I am grateful every day that the message found me quiet enough to hear it. As we approach Thanksgiving and the holidays this year, as we all are more alone, less social, more home-bound, especially as the weather turns colder, it could be time to be quieter with purpose. Without all the buzz of the holidays as we did them before, without stuffing of our bellies at big family dinners, perhaps it is a good time to take stock of the life you have. Make some lists. See what you are thankful for and see what needs to shift for you to be your best self. What do you want to do to increase the quality of your existence? What are your options to live in a body that supports and serves you? What is your current passion and how can you make it bigger in the world? What do you stand for? Try to make the most of this time. Shift your world and find the balance and order that we are usually too busy to entertain. Stay quiet, stay safe and stay well. Sharon Sklar is in her 40th year of private practice as a Certified Advanced Rolfer. State licensed and the only Rolfer in Central CT, Sharon works with direct manipulation of the soft tissue of the body and movement re-education over a ten-session series to help her clients feel freer, get more balanced and reduce chronic pain. Great for athletes, children and adults recovering from stress, injuries and the traumas of life. Call 860.561.4337 for more info or to schedule a consultation. www.SharonSklarRolfing.com. See ad on page 13.

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Reverse Your Diabetes with 4 Simple Lifestyle Changes By Megan Lester

t is of no surprise or coincidence that obesity and diabetes are on the rise. While your waistline increases, so does your risk of developing diabetes. In our high stress, fast paced society it has become more prevalent to overeat, not exercise, sleep less, and neglect self-care.

The rate of adult obesity in the United States is higher than ever at 42.4%. Obesity is characterized by an excess storage of body fat and can be defined as having a body mass index, or BMI, greater than 30.0. Obesity is one of the strongest risk factors for developing diabetes.

Diabetes Mellitus is characterized by a dysfunction of blood sugar regulation. Insulin is a hormone produced by the pancreas that allows your body to use glucose, or sugar, as energy. Hyperglycemia, or an excess of blood glucose, may result from a relative insulin deficiency, insulin resistance, or a combination of the two. Type 1 Diabetes Mellitus is an autoimmune destruction of pancreatic betacells (the cells that produce your insulin). Type 2 Diabetes is multifactorial and strongly correlated with obesity, which is on the rise in the United States.

What Exacerbates Obesity and Diabetes? Obesity itself increases the risk of developing insulin resistance and type 2 diabetes. Contrary to popular belief, weight loss is typically not as simple as eating fewer calories than you burn. Chronic stress, inadequate sleep, food intolerances, and hormonal imbalances all may contribute to weight gain and obesity. Besides obesity, other risk factors for developing diabetes include hypertension, dyslipidemia, inactivity, smoking, nutritional deficiencies, having a family

Natural Nutmeg - November/December 2020

history of diabetes, polycystic ovarian syndrome (PCOS), gestational diabetes, being in a high-risk ethnic group (African American, Hispanic, Native American, Polynesian), and more. Complications of Obesity and Diabetes Obesity is associated with an increased risk of many diseases, including cardiovascular disease, hypertension, nonalcoholic fatty liver disease, sleep apnea, asthma, erectile dysfunction, osteoarthritis, depression, cancer, gallbladder disease, and more. Some longterm complications of diabetes include, but are not limited to, nephropathy, neuropathy, retinopathy, atherosclerosis, myocardial infarction, heart failure, stroke, poor wound healing, altered immune function, and gangrene, which may even require amputation.

While diabetes can be officially diagnosed with lab work, symptoms of hyperglycemia may include increased thirst, urination, and hunger, along with blurred vision, lower extremity numbness/ tingling, and yeast infections. Often times, no symptoms are present and diabetes is first detected during routine lab work.

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What Can You Do About It? Not only can you prevent diabetes, but it is possible for it to be reversed! Optimizing lifestyle habits is a great place to start when looking to improve insulin sensitivity and weight management. 1. Diet: Dietary interventions are aimed to improve glucose tolerance, insulin sensitivity, and should be adjusted towards individual patient needs. Emphasizing vegetables and fruit in the diet is important to provide antioxidants, decrease inflammation, and support your nutritional needs. Eating a diet high in fiber may improve overall glycemic control and insulin sensitivity, meaning the way your body manages your blood sugar. Reducing your intake of refined sugar, sugar-sweetened beverages like soda, processed carbohydrates, and alcohol is another great place to start. Not only is what you eat important, but also when and how much you eat. Meal timing can be an important concept when trying to manage weight. Aiming to eat your last bite of food at least three hours before bed will likely improve the way your body metabolizes food while you sleep. Intermittent fasting and time restricted eating may be other ways to reduce insulin resistance. A Naturopathic Physician will be able to individualize a diet to meet your metabolic and hormonal needs. 2. Exercise: Regular physical activity is another way to promote insulin sensitivity, glucose tolerance, and enhance weight loss. Engaging in regular weight-bearing and aerobic exercise can improve body composition, cardiovascular health, and boost energy. It may also promote restful sleep, manage stress, promote detoxification, improve mood, and more. While you may need to start slow when increasing your level of activity; increasing movement, overall, can reduce your risk of becoming obese or developing type 2 diabetes. 3. Stress Management: Increased body fat, especially in the abdominal region, causes elevated cortisol levels. Cortisol

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is a stress hormone with many important roles in the body including directing our sleep-wake cycle. Cortisol tells our liver to convert fat into glucose for energy when our blood sugar is low. This is important for short-term stimulation, but issues start to arise with elevations of cortisol long-term. When you experience stress, cortisol is released. Chronic stress may be contributing to difficulty losing weight by decreasing your metabolic rate and increasing your appetite. Not only can high stress contribute to obesity, but being obese also increases cortisol levels. Working on stress management can help break this cycle. It is important to identify where your stress is coming from. In the meantime, some stress-management strategies include meditation, yoga, using a gratitude journal, acupuncture, practicing self-care, and making time to do the things you enjoy in your day-to-day life.

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Natural Nutmeg - November/December 2020

4. Sleep: Sleep is crucial to metabolic health. Insulin sensitivity decreases with a reduction of sleep, increasing the risk of diabetes development. Optimizing sleep has been shown to improve blood sugar control in individuals with type 2 diabetes. Have you ever noticed an increase in cravings and appetite after a poor night of sleep? Sleep loss is associated with an increase in the “hunger hormone”, known as ghrelin, and a decrease in the “satiety hormone”, leptin. This increases appetite, which can then lead to weight gain. Optimizing sleep habits, quality, and amount is an essential but often overlooked factor in the risk and management of obesity and diabetes. How Can Naturopathic Medicine Help You? Working with a licensed Naturopathic Physician can provide a holistic approach to the management or prevention of diabetes and obesity. Naturopathic medicine emphasizes individualized care in identifying and treating the underlying cause(s) of what may be contributing to disease. Along the way, your ND may look to improve your detoxification pathways, your digestion and gut microbiome, and identify food intolerances to support weight loss and blood sugar regulation. Your ND may use herbs and supplements to aid in the reduction of your blood sugar, improve your stress, optimize your sleep, and decrease other risks that contribute to disease and dysfunction. A plan meeting you where you are at will be tailored towards your individualized needs, risks, and health. In these times of increased stress and uncertainty, prioritizing your physical and emotional health is more important than ever. Megan Lester is a naturopath medical student working with Collaborative Natural Health Partners. She is finishing school this December and has specialized in lifestyle medicine with disease prevention. Her commitment to health and lifestyle is inspiring and translates to helping patients find their path to better habits and health. For more information about Collaborative Natural Health Partners, call 860.533.0179 or visit ctnaturalhealth.com. See ad on back cover.

Ask Dana: 8 Essential Year-End Personal Finance Planning Tips By Dana R. Mascalo CFP®, RLP®, AAMS®, C(k)P® Hi Dana: Is there anything I need to be paying attention to before the end of the year? (Other than holiday shopping, of course!)

hank you for your most timely question! Here are several year-end planning considerations to put on your radar: 1. Your Income in 2020. Now is the time to assess what your expected 2020 taxable income will be. Many jobs and income levels changed this year due to the economic shutdown, with income higher or lower for 2020 depending on the industry impacts. We may be looking at higher tax rates in future tax years. Depending on your personal circumstances, consider tax planning strategies that can reduce taxable income now or increase your taxable income now at lower potential rates if it may help you in the future. You could consider Roth conversions, funding Pre-tax or Roth retirement plans, creative profit sharing moves for business owners, tax bracket management, accelerating or delaying the 2020 RMD (even though 2020 RMD is not mandatory), and so much more.

2. Investment Gains and Losses. If you’ve been in the market the last several years, you are probably looking at more green than red on your statements. Tis’ the season for tax loss harvesting! Even though we are mindful of this for our client’s investment accounts all year long, the 4th quarter of the year is…the most wonderful time of the year…to manage the gains and losses in taxable investment accounts. Use this time to see how you have done with your investments and figure out if you want to sell to take any gains or losses in 2020. 3. Saving Through Your Employer Retirement Plans. Check your paystub details and see how much you have saved this year. December 31st is the last day for elective contributions through your employer 401k/403b plans. For 2020, the maximum contributions are typically $19,500 if you are under 50, with $6500 catch up if over 50. 4. Small Business Owners. Are you a small business owner without a retirement plan? If the answer is yes, there is still time to set up certain plan types by 12/31/2020. Ask your advisor or tax professional what the best plan is for your business, and if you don’t have an

advisor, give our team a shout and we will be your guide (with bells on)! 5. Investment Allocation Review Time. 2020 has been an unusual year in so many ways. This includes your investment allocations. Take this as a reminder to review your accounts with your advisor. 6. Charitable Deductions. For 2020 only, there is a new $300 deduction available from the CARES Act. This one is available EVEN to those who use the standard deduction and don’t itemize. For those who make larger contributions, consider the following for the most bang for your buck: Qualified Charitable Deductions from IRAs (for those over 70.5), donating appreciated stock from taxable accounts, or clustering annual donations with donor-advised funds. 7. Estate Planning. At TrinityPoint, we ask our clients, what would happen if something happened to you yesterday? It is so important to make sure beneficiary designations and estate documents are up to date and correct. Worth noting again, possible higher tax rates down the road are especially relevant for estate taxes. It is advisable for higher net worth individuals to review their plans. www.NaturalNutmeg.com

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Take some moments out of this busy time of year for yourself to consider the important reminders above. I think you will find yourself feeling grateful you did. Remember, seeking outside advice from professionals when you need it for tax, legal, or financial advice can make the overall process easier and less stressful for you. If you don’t know where to turn, don’t hesitate to contact us. Wishing you peace and universal support in the days ahead, one day at a time. Dana R. Mascalo CFP®, RLP®, AAMS®, C(k)P® is a Managing Partner with TrinityPoint Wealth, an independent SEC Registered Investment Advisory firm in Milford, CT and Charlotte, NC. Dana advises high net worth clients with complex needs and is sought after by individuals, families, business owners and executives all over CT and the United States. Acting as their personal CFO, Dana looks at a client’s entire financial life with a visionary lens, advising on investment portfolios, retirement planning, stock options, life transitions, exit planning for business owners, customized advanced cash-flow planning and multi-generational wealth transfer strategies. This material presented is for informational purposes only and is not intended to serve as a substitute for personalized investment advice or as a recommendation or solicitation of any particular security, strategy, or investment product. TrinityPoint Wealth, nor its investment advisory representatives are permitted to provide legal or tax advice, and nothing contained in these materials should be taken as legal or tax advice. See ad on page 14.

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Natural Nutmeg - November/December 2020

Treating Sinusitis Naturally and Effectively By Steven R. Frank

f you suffer from chronic sinusitis and have been through multiple courses of antibiotics then you know the ills of the antibiotic approach. The antibiotics leave you with intestinal problems and often yeast infections, while they only get rid of the sinus infection for 6 months or so. The next time it comes back, you have to try a different antibiotic and this one will cost more and make you feel worse. Why is this cycle escalating?

The problem is two-fold. First, you are fighting what is a symbiotic relationship of fungus and bacteria with an active agent that kills ONLY the bacteria. Second, the active agent that you are using to kill the bacteria kills only some of the bacteria. The ones that are not susceptible to your chosen antibiotic will take over the feeding grounds of the ones that you have killed, leaving you with a fauna of germs that you cannot kill.

mune system and from the drugs that you would take to reach them by distribution through your micro-capillary bed.

Antibiotics Do More Harm Than Good

Let’s explore the first point. Your sinuses are host to many fungi. They thrive on the muco-polysaccharides (mucus) that line your sinus passage and produce exotoxins that irritate the sinus membranes. Your immune system does its best to kill these invaders but this is a constant battle, for every breath that you take will contain molds. What makes this problem worse is the fact that the fungus acts as a platform of insulation on which the bacteria can live and thrive. The bacteria can digest the conversion of the muco-polysaccharides by the fungus and live on top of them. In this manner, they are insulated from your im-

Choose an Anti-Microbial That Kills All of the Bacteria

Unfortunately, the antibiotic solution does more harm than good. It shifts the fauna and flora of bacteria in your sinuses to the ones that are not so easily killed by the antibiotics, and leaves you with a more formidable foe after each round. Additionally, the antibiotics are taken systemically, which means that they are coursing through your entire body when you only need them in your sinuses. This distorts all of the fauna in your body and can lead to a yeast infection. What’s a sinus sufferer to do?

So, you see, approaching the problem of sinusitis with merely an antibiotic to kill the bacteria would be only half the solution. You need an anti-fungal as well to attenuate the population of molds (fungi) that inhabit your sinuses. For it is these molds that insulate the bacteria, keeping them out of reach of your immune system.

Now for the second part. It is very important to choose an anti-microbial that will kill ALL the bacteria. Antibiotics work in three discrete manners and can kill three different groups of bacteria. Each type of antibiotic will kill only a portion of the fauna leaving the survivors to take over the nutritional sinus tissue that the bacteria which you killed have abandoned. What you want is a broad-spectrum antimicrobial that kills all types of bacteria as evenly as possible so that you don’t just kill the easy ones. www.NaturalNutmeg.com

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Clinical studies have shown that an enhanced aqueous colloid of silver (EACS) of 35 parts per million or more, is able to terminate sinus infections in a week or less and this is far better than sinus surgery or antibiotics. What’s more, it can be sprayed directly into the sinuses, so it doesn’t have to be taken systemically. You apply it only where the infection is occurring, in your sinuses. To reach the deeper sinuses, it is best to use a Neti Pot. You can fill your sinuses with the solution and then close off your nose with your fingers. Sitting this way for 10 or more minutes will kill more bacteria and fungus than a week of antibiotics. The Right Concentration with the Right Protocol Of course, since you have a sinus infection, the mucosal flow is pretty large. This will flush the antimicrobial from the area in less than 10 minutes. If it’s not there, it’s not working. It is absolutely paramount to the success of this therapy that you spray every 20 to 30 minutes. Using the Neti Pot in the morning and evening for 10 minutes is also advised. Bacteria and fungus can double in number every 20 minutes. The balanced holistic approach to sinusitis rests with using the right active agent, in the right concentration, in the right place and with the right protocol. If this is done, you will attenuate the fungus and the bacteria while not shifting the fauna and flora. You will re-establish the balance of power in your sinuses. I suggest that you look for an enhanced aqueous silver colloid product that offers sinus relief or some Super Neti-Juice for your neti pot. Colloids that espouse concentrations of 250ppm and 500ppm are compounded and in my testing have performed horribly. Look for 35ppm to 50ppm pure colloids. Over the past 20 years, Steven Frank has directed and participated in more than a dozen clinical studies, written numerous papers, articles and books relating to natural solutions for health. His many hours in the clinics and labs have generated patents on respiratory antisepsis and enhancement of colloids. www.MyNatuesRite.com. See ad on inside cover.

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Natural Nutmeg - November/December 2020

Power Up Your Brain with Nootropics By Erika Dworkin, Board Certified in Holistic Nutrition

ave you been searching for natural ways to improve your memory, alertness, focus, learning speed and retention, problem-solving skills, or cognition (your ability to acquire knowledge and understanding through your thoughts, experiences, and senses)? Some scientifically researched natural nootropics (translated, “mind-turners”), either individually or stacked in dietary supplement blends, can safely support and improve cognitive performance while protecting the brain from injury. True nootropics are minimally toxic and have few-to-no side effects. Some of these, generally categorized as vitamins, minerals, herbs, amino acids, essential fatty acids, antioxidants, or nutraceuticals, are discussed here. Lifestyle Factors That Undermine Cognitive Function Before exploring nootropics, it is important to understand the life factors and lifestyle choices that can undermine cognitive function. As with all health issues, failing to address these other aspects of daily life before adding dietary supplements can be counterproductive. Some factors that can promote or even accelerate cognitive impairment include: chronic inflammation; excess, chronic stress; oxidative stress from free radicals, including those caused by environmental toxins (heavy metals, air pollution, organic chemical compounds like RoundUp®); low physical and brain activity; poor sleep (less than 6-9 hours/night); unhealthy diet (including excess sugar intake); smoking and illicit drug use; long term use of some prescription medications (sedatives, statins,

Nootropics Tune Up Your Mind…[They] are a different type of brain and cognition supplement. Their goal is to boost cognitive performance now...[They] are meant to improve and recall recent and old memories. Nootropic compounds boost cognitive efficiencies by helping brain cells operate at peak power. Scientists have identified nutrients shown in clinical (human) studies to improve cognitive function, processing speed, and memory. ~ Jason McNeil, scientifically reviewed by Dr. Gary Gonzalez, MD, on July 2020. https://www.lifeextension.com/magazine/2020/9/nutrients-to-change-up-brain-function

anxiolytics and antidepressants); depression; anxiety; obesity; diabetes; and cardiovascular disease (including high cholesterol, atherosclerosis, and hypertension). The Science Behind the Supplements Below are just a few of the many nootropics that have been shown in lab or human clinical studies to support brain function: 1. Acetyl-L-Carnitine (ALC): Since this amino acid readily crosses the blood brain barrier and cell membranes, it supports cognitive health by: (1) fueling mental energy through the transport of fatty acids into cell mitochondria, (2) providing a necessary ingredient for the formation of acetylcholine (Ach), the chief neurotransmitter of the parasympathetic www.NaturalNutmeg.com

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Natural Nutmeg - November/December 2020

nervous system that supports memory, learning/focus, alertness, and fluid thinking, and (3) providing antioxidant protection that boosts cerebral blood circulation, brain-derived neurotrophic factor (BDNF), and nerve growth factor (NGF). As neurotrophic factors (NFs); NGF and BDNF are critical to the function, growth, proliferation, repair, and plasticity (essential for learning and memory) of neurons, the basic working units of the brain that transmit information to nerve, muscle, or gland cells. Studies indicate that combining ALC with other nutrients that support the powerhouses of cells (mitochondria), such as alpha-lipoic acid and coenzyme Q10, appears even more effective in reducing cognitive and oxidative mitochondrial dysfunction. 2. Alpha-GPC (α-Glycerophosphocholine)(AGPC): Generally derived from soy or other plants, this chemical increases ACh in the brain. In Europe, it is a prescribed medication for Alzheimer’s disease. In one early clinical trial of over 2000 stroke and TIA patients, researchers confirmed that the administration of AGPC (1000 mg/day intramuscular injection for 28 days followed by an oral dose of 400 mg, 3x/day for the following 5 months) has a highly tolerable, therapeutic role in the cognitive recovery of such patients. Preliminary, limited studies and testimonials indicate that AGPC can protect the brain against loss of memory and attention in non-Alzheimer’s patients. 3. Ashwaganda (Withania somnifera). In Ayurvedic medicine, this adaptogenic herb (helps the body cope with stress) is a well-established anxiolytic, cortisol suppressor, and memory enhancer. Both lab and a few human clinical studies have shown that ashwagandha supports brain health by: (1) boosting memory, focus, reaction time, and the ability to perform tasks; (2) helping regenerate the information carrying components of brain nerve cells, thus promoting brain cell communication; (3) inhibiting acetylcholinesterase, the enzyme that breaks down ACh; and (4) protecting nerve cells from free radicals. 4. Bacopa Monnieri. Bacopa is another adaptogenic herb that Ayurvedic practitioners have for centuries used to improve cognitive function and reduce anxiety. Based on test-tube, animal, and preliminary human studies, it is thought that bacopa’s active components, called bacosides, are responsible for its potential to improve memory and cognition, and inhibit inflammation and lipid peroxidation (free radical degradation of fats) in the brain and central nervous system. In two studies of healthy human adults researchers determined that, compared to placebo, a daily dose of bacopa (300mg or 600mg) improved memory, attention, learning rate, and the ability and speed of processing information. 5. Carotenoids (Lutein and Zeaxanthin). Scientific research has proven that lutein and zeaxanthin increase brain function by: (1) improving neuron integrity and communication; (2) enhancing memory retention; (3) increasing brain blood flow; and (4) improving the processing of visual signals. In a 2017 study of young, healthy adults, researchers determined that administering 10mg of lutein and 2mg of zeaxanthin significantly improved visual spatial memory, reasoning ability, and complex attention (indicating accelerated brain processing).

6. DHA (Fish Oil). The brain is nearly 60% fat and science has established that essential fatty acids are among the most crucial molecules that determine its integrity and ability to perform. Docosahexaenoic acid (DHA), the principle omega-3 polyunsaturated fatty acid in the brain that is found in fish oil: (1) protects brain tissue from age-inducing inflammatory damage from oxidative and other stress; (2) is involved in the formation and function of new neural pathways and neurotransmitters; (3) stimulates physical changes that underlie learning and memory; and (3) promotes healing after brain tissue injury from seizure, stroke, or TBI. Numerous observational studies have linked dietary consumption of omega-3 fatty acids, and DHA in particular, with improvements in cognitive function and/or reductions in cognitive decline in healthy, aging populations. 7. Lithium. This trace mineral found in many rocks, some drinking water, and certain foods (cacao, oats, seafood, seaweed, goji berries, potatoes, tomatoes, cabbage, mushrooms, egg yolks), is thought to protect and improve brain function due to its antioxidant and anti-inflammatory properties, and by suppressing harmful over-activity of the enzyme glycogen synthase kinase-3 (GSK-3), which regulates various aspects of cell function. Lithium has been found to increase NGF and BDNF and to strengthen nerve cell connections in brain regions involved in regulating thinking, mood, and behavior. Researchers determined that even microdose (300mcg) administration of lithium reduces cognitive loss in Alzheimer’s patients. In the low-dose, supplement version of lithium (lithium orotate), it is bound to orotic acid to ensure absorption. While some maintain that safe, low-dose lithium therapy has unrealized potential to prevent or treat a wide range of neurological disorders, only limited clinical evidence supports its use (for alcoholism, migraines, bipolar depression), it has not yet been shown to be an exact substitute for lithium, and long term use should occur only with attention to potential side effects and drug interactions.

8. Vitamin D3: Critical for optimal cognitive health, this most active form of what is actually a neurosteroid hormone has neuroprotective, anti-inflammatory, and antioxidant properties. Preliminary studies indicate that vitamin D normalizes BDNF and increases NGF. Many preclinical studies have supported the hypothesis that vitamin D deficiency leads to cognitive impairment, attention, and behavior problems. Scientific research establishes these as some additional nutrients that can enhance cognitive performance: phosphatidyl choline (found in lecithin, eggs, sunflower seeds); huperzine A (from Chinese club moss); curcumin/turmeric (especially Theracurmin for improved memory and attention); berberine (used in traditional Chinese medicine; derived from multiple plants, including goldenseal); gotu kola (herb used in Chinese and Ayurvedic medicine), lion’s mane (mushroom); magnesium L-threonate (the mineral form that restores degraded neuronal connections); and pregnenolone (derived from cholesterol; the parent hormone from which all other steroid hormones are made). When selecting any of the above or other cognitive enhancers, keep in mind that each nootropic has a different function, and each unique brain can require a unique stack of nutrients for increased performance. The statements in this article have not been evaluated by the Food and Drug Administration, are for educational purposes only, and are not intended to take the place of a physician’s advice. Submitted by Erika Dworkin, Board Certified in Holistic Nutrition®, Owner of the Manchester Parkade Health Shoppe (860.646.8178), 378 Middle Turnpike West, Manchester, CT, www.cthealthshop.com), nutrition specialists trusted since 1956. Erika is available for consultation and to speak to groups, including on Zoom. All statements in this article are practice or scientific evidence-based and references are available upon request. See ad on page 3.

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Lunch & Learn Live Video Discussions with Dr. Diane interviewing our Natural Nutmeg expert contributors & Support for COVID-19

Natural Nutmeg has launched a new Lunch & Learn video cast interview series. The video casts highlight each guest’s practice/business, further promoting them as experts in their ﬁeld of expertise. If you would like us to promote your practice/business by participating in our Lunch & Learns, please email Dr. Diane at: diane@naturalnutmeg.com for more information. Here are some testimonials about prior guest experiences on the call and the impact it has had on their practice/business. “Dr. Diane certainly knows how to put someone at ease, creating a safe space to share thoughts and ideas. Her questions and added discussion enabled me to discuss what matters the most to me: education of the leaders we need and the role self-growth plays in all of our lives. In Diane’s enthusiastic and engaged hands, our conversation was truly a time I will treasure! I walked away elated for taking this opportunity to share with such an amazing person. I heartily endorse Diane and Natural Nutmeg for offering all of us opportunities for growth and discussion.” ~ Sandi Coyne-Gilbert, MBA, DM, Goodwin University “Dr. Diane Hayden has taken this time of uncertainty and turned it into an opportunity. Reaching to an audience seeking wellness advice amid fears of communicable disease, Dr. Diane came up with the idea of weekly Lunch and Learn discussions with experts in the field of health and wellness. I closed my business as acupuncture is not deemed essential in the treatment of COVID-19, but I had the great fortune to talk about the unexpected benefits of acupuncture with Dr. Diane. Patients, some established and many new, learned about my practice and I look forward to being busy once again when we open for new patients in the near future. Thank you, Diane!” ~ Jessica Peck-Lindsey MS, MAc, LAc, Peck’s Family Acupuncture “It was a pleasure to connect with Dr Diane Hayden at Natural Nutmeg online in discussing the cutting edge information on Traditional Chinese Medicine and COVID-19. Dr. Diane and Natural Nutmeg have been a great support in getting the holistic word out during this unusual time.” ~ Dr. Artemis Morris, ND, LAc, Artemis Wellness Center “Diane is a skilled interviewer. We were able to cover a lot of excellent information. We used the interview on both our social media and website. It’s a great informational tool to refer patients as well as potential patients to listen.” ~ Dr. Adam Breiner, ND, Breiner Whole-Body Health Center “Sharing EFT Tapping on Dr. Diane’s Lunch ’n Learn series was a highlight of my practice during this time of the Coronavirus! The importance of reducing stress to strengthen our immune system is truly imperative, so Thank You for broadening the alternative medicine message that you do so well.” ~ Karen St. Clair, EFT International ACAP “Diane was amazing to work with. She really understood my messaging and target audiences. Diane’s expertise in both wellness and marketing made me feel comfortable sharing my story through Natural Nutmeg’s webinar, as well as advertising.” ~ Dr Sherry Skyler Kelly, Licensed Psychologist

Natural Nutmeg - November/December 2020

Are You Touch Deprived? By Elisabeth Johnson

ho isn’t stressed out to the max these days? With the ongoing pandemic, intense political climate, and civil unrest, we are all on edge more than ever. We are also touch deprived which has a great impact than most people realize. It can be intensely overwhelming and the impact to our bodies can be dramatic. Fight or Flight Stress creates a “fight or flight” response in the brain which gets adrenaline rushing through our veins; that moment where we feel, see, taste, and hear even more clearly and sharply. We get that charged moment where our bodies naturally want to react and save us. A burst of energy comes that enables us to power up to fight. A stress hormone called cortisol is responsible for this. Cortisol is effective with supercharging the bodies’ ability to respond to that stress stimuli by draining the resources from other crucial body functions to supercharge the areas that will help it fight. It basically robs one area of the body to help another. Cortisol increases our heart rate, increases glucose in our bloodstream, decreases our ability to reproduce, and decreases our ability to digest food properly. The human body is amazing in making sure we have all the power we need to fight off an outside stressor. Redirecting that power is fantastic in the short term, as it makes us stronger and more able to fight things head on. Our natural fear response to that kind of stimuli gets pushed back so it doesn’t impact our ability to survive. What the body naturally wants and pushes for is survival. This is when those superhuman acts of survival happen. When we constantly live in an environment with these stressors around, the

impacts on our daily living are enormous because of the body redirecting power from crucial systems due to the “fight or flight” response. Our bodies are not meant to be in this constant stress state. We gain weight. We get depressed and moody. We do not sleep well as we are always on edge waiting to fight and our body will not let us rest. Our health declines and we can have a heart attack. Stress Management Tips Stress management is key. Eating well with a balanced diet can help keep our bodies fueled. Make sure that you take the time to enjoy life, appreciate the small things, read a book, take a walk, and exercise. How many times have we all heard those pieces of advice and not taken them? It is a vicious cycle with stress. We know we are stressed and are not feeling the way we want to feel, we see the impacts in our lives, yet we do not seem to be able to do anything to change it. We can never get rid of all the stress that we have. Sometimes that stress can be overwhelming and we just feel buried in it and struggle to get out. I like to tackle stress in a different way. I know the golden rules for stress reduction yet they do not always work for me. When I need immediate stress relief, I turn to two things, getting a massage or turning on some loud music and painting. For me, the power of touch is the ultimate healer of stress. When we were children, we would run to our parents for a hug when we were distressed. As an adult, we sometimes forget how important kind and loving touch can be and how much it can heal. This is especially true during a pandemic where we are told to be afraid to be too close to others. The key is doing it safely with strong safety precautions in place.

The Power of Touch People who get regular massages find that they are better able to manage their stress, it makes them feel stronger and more able to deal with what comes their way. We often find that we lose ourselves in the moment and can just let the world be still for a moment during a massage. Having someone take care of us for a while can help melt away stress. It is such an amazing feeling. It is a major reason why I work for Cortiva Institute and work to train Massage Therapists and Estheticians. I really feel they will change the world through the power of touch. For me, massage has changed my world completely and better enabled me to deal with what is thrown at us every day. Massage lowers our hearts rates and helps our bodies function better. Stress will always be around. We can’t change that, but if we let the power of touch heal us along the way we will be better equipped to manage it. The key to stress reduction is finding what works for you. Submitted by Elisabeth Johnson. Elisabeth is the Campus Director of Cortiva Institute in Cromwell, CT. Cortiva Institute offers both a massage therapy and an esthetics program and is currently enrolling for the fall sessions. She can be reached at 860.667.1886 or at: elisabethj@cortiva.edu. Elisabeth resides in the Stony Creek section of Branford with her other half Chris, his three kids and their dog Juniper. She has a love of hiking, the Red Sox, Patriots, and spending time at the ocean. See ad on page 16.

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Give Yourself a Retirement Review This Holiday Season By Caroline Wetzel, CFP®, CDFA®, AWMA®

o you have more “to dos” to complete than time available to get everything done right now? For many people with employee benefits like insurance, retirement, and legal plans, this time of year often is the re-enrollment period. Whether you are one of these employees, a business owner, or a retiree; no matter how busy you might be as the holiday season gets underway, take time to take care of yourself financially. Consider giving yourself the gift of a few minutes sometime soon to review your retirement account beneficiaries, decisions, and features. Review Your Beneficiaries When you die, retirement plan accounts like IRAs, ROTHs, 401(k)s, 457s, and 403(b)s are designed to transfer directly to the people you designate as beneficiaries on the accounts. However, if you make a mistake with your beneficiary designation, your account could end up in probate, where legal procedures distribute your account to heirs. Here are some common beneficiary-related mistakes, and how you can avoid making them: 24

1. Outdated beneficiaries: The wrong person is named to receive your account when you die. Prevent this by double checking your retirement account beneficiaries once a year and when you change jobs, (re)marry, and divorce. 2. Forgetting to name alternate beneficiaries: In this instance, no beneficiaries are designated to receive your account if your primary beneficiary dies or is not able to receive the money. Avoid this by designating alternate beneficiaries. Revisit Your Retirement Savings and Investment Decisions When did you last review your retirement savings and investing decisions? While many investors understand the importance of starting to save for retirement, few investors regularly evaluate what they are doing and why. As a result, they may miss out on opportunities to review their progress towards realizing their retirement goals and fine-tuning their approach, where necessary.

Natural Nutmeg - November/December 2020

Revisit your retirement savings and investing decisions at least annually, as well as when you experience a major life change. Here are some questions that you might find helpful: 1. How much are you saving for retirement and why? 2. Can you afford to save more? Should you? 3. What positions do you hold in your retirement account? 4. When did you choose your current holdings and how did you choose them? 5. Given your current plans for retirement, do your investments continue to make sense? When is it time to re-allocate or adjust? Understand Your Retirement Plan Features and Consider Whether They Make Sense for You Different retirement accounts and plans have various features. Consider, for instance:

1. You have a maximum annual limit that you can contribute to a (ROTH) IRA in any given year. 2. It is possible to make non-deductible contributions to your Traditional IRA. 3. Some company-sponsored plans offer: • After-tax contributions in the form of a ROTH 401k. • In-Plan ROTH Rollovers (IRR) from the traditional (pre-tax) side of the 401k to the ROTH 401k side. The extent to which you should take advantage of the unique features for your retirement depends on your situation. While some features may make sense, not all may be relevant for you.

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Learn from Our Client Successes Recently I helped a few clients* understand their latest company retirement plan choices and ensure that they continue to make the right decisions for their circumstances. Here are their stories: • Joy recently changed jobs. We discussed what Joy could do with her 401k plan from her previous employer as well as what retirement plan investment choices were available to Joy at her new company. After considering the options, Joy decided to rollover her previous 401k plan to her personal IRA so that her investments would be selected by my team and me according to her financial plan. • Randy learned that his employer was making available to all employees a new ROTH 401k. He had not been able to contribute to his ROTH IRA for years and wondered whether this new choice made sense for him. Randy and I reviewed the terms of the ROTH 401k opportunity considering his financial goals, cash flows, and tax rates. In the end, we concluded that enrolling in the ROTH 401k plan made the most sense for Randy’s situation.

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• New client Katie shared with me her current holdings in her company’s 401k plan. After reviewing her positions, my team and I concluded that Katie was invested much more aggressively at a higher level of risk than needed given her retirement plans, careful saving and spending behaviors, and other financial resources. Katie and I discussed her choices and she decided to reduce www.NaturalNutmeg.com

some of the unnecessary risk in her 401k and change positions as recommended by my team. Two of the greatest gifts that you can offer yourself any time of year are awareness of your finances and intentional financial decisions given your available choices. If you would value an independent review of your finances and retirement plan, contact me for a complimentary financial consultation. *Clients’ names and circumstances have been anonymized for this article

Caroline Wetzel is one of Natural Nutmeg’s 10Best Winners for Business/Life Coach. Caroline is a Certified Financial PlannerTM (CFP®) and Vice President, Private Wealth Advisor with Procyon Private Wealth Partners, LLC. Procyon Private Wealth Partners, LLC and Procyon Institutional Partners, LLC (collectively “Procyon Partners”) are registered investment advisors with the U.S. Securities and Exchange Commission (“SEC”). This article is provided for informational purposes only and for the intended recipient[s] only. This article may also include opinions and forward-looking statements which may not come to pass. Information is at a point in time and subject to change. Procyon Partners does not provide tax or legal advice. https://www. procyonpartners.net. See ad on page 18.

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10 Steps to a Healthier and Youthful Brain By Adam Breiner, ND

rain health is an important topic these days. It is estimated that at least 5 million people have dementia in the United States; worldwide, it is close to 50 million people! Most adults know someone suffering from one form or another. The primary type of dementia is Alzheimer’s disease and it is the sixth leading cause of death in the United States. It kills

more people than breast and prostate cancer combined. Between 2000 and 2018, deaths from Alzheimer’s disease increased by 146%! One out of every three seniors dies with Alzheimer’s disease or another type of dementia. The cost emotionally and medically is staggering. Medically, the cost this year will be about $300 billion and it is estimated by the year 2050, it will be over $1 trillion.

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Dementia Prevention Strategies A whole-body approach is best when dealing with any chronic illness. The goal is to reduce general inflammation which underlies all disease, thereby increasing your susceptibility to various health problems. Reducing inflammation is done using multiple modalities: nutraceuticals, dental treatments, homeopathy, various energetic treatments, hyperbaric oxygen therapy, EEG guided microcurrent and pulsed magnetic therapies, Biomagnetic Pair Therapy (BPT), detoxification protocols, colonic hydrotherapy, and more.

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We view dementia as the end stage of a downhill process that has been progressing for many years. Obesity, hypertension, and diabetes are all associated with different types of dementia; these issues need to be dealt with, preferably at the early stages. As you can see, approaching dementia from the holistic point of view could take many pages. In this article, we would like to limit our discussion to things that can help prevent dementia and perhaps mitigate some of the symptoms or signs of the already manifesting disease. Ten Steps to a Healthier and Youthful Brain 1. Avoid Head Trauma. Head trauma, especially where there has been a loss of consciousness, appears to be linked to an increased risk of Alzheimer’s disease. Think of football players and the associated problems with repeated trauma to the brain. We all know that a concussion is a type of head injury, but it’s more than just a bump or a bruise. Concussions are serious because they are a type of traumatic brain injury (TBI). As a result of a sudden blow, jolt, or

change of direction (e.g., whiplash), the brain suddenly shifts within the skull. This head trauma can result in torn nerve axons, bruising, and damage to blood vessels. If not treated properly, damage and inflammation can adversely affect brain function, even long after the initial injury. It is essential to wear a helmet when playing contact sports, riding bikes, or playing soccer. 2. Exercise. Physical activity is essential to increase blood flow and oxygen to the brain. Exercise has been shown to increase Brain-Derived Neurotropic Factor (BDNF), a nerve growth factor. BDNF helps our brain improve cognitive abilities and helps us with memory and learning. The more BDNF, the better. If someone is starting to show signs of dementia, hyperbaric oxygen therapy is often beneficial. While we normally breathe oxygen at a 21% concentration, a patient in a hyperbaric oxygen chamber breathes 100% pure oxygen under pressure. This pressure allows for oxygen to dissolve in the bloodstream and diffuse into tissues such as lymph and cerebrospinal fluids at concentrations not allowed under normal atmospheric conditions. The body’s blood and tissue oxygen concentrations may increase up to 20 times the normal level. Today the most profound use for hyperbaric oxygen is for the treatment of neurological disorders. With the help of hyperbaric oxygen therapy, brain damage believed to be irreversible may reverse. 3. Keep Mentally Active. Try brain exercises and study new topics to keep mentally active as the brain benefits from mental exercise. Also, it is essential to be socially engaged, studies show loneliness significantly increases dementia. Try brain exercises such as IQ Mind Wear for Brain Training for Cognitive Ability and Resilience (iqmindware.com) 4. Sleep. General healing occurs during sleep. This healing process includes the brain. Sleep apnea is associated with increased diabetes, cardiovascular disease, stroke, Alzheimer’s and dementia. If you snore, wake up tired, or fall asleep easily while reading or watching TV, you may be suffering from various levels of sleep apnea. When taking a 3-D Cone Beam dental scan, we find a significant number of patients have a restricted airway, which usually indicates an apnea prob-

lem. If suffering from any of the above, a sleep study is a good idea. Make sure you practice good sleep hygiene. Good sleep hygiene means that your bedroom should be dark and quiet, with no EMFs, and it is best not to be on your phone, computer, or watching TV for at least an hour before going to sleep. 5. Stress. Stress elevates cortisol which has been linked to cognitive decline. Having a positive attitude, not being a victim of circumstances, praying, yoga, exercise, meditation, a hobby, and anything else that helps you relax is essential. Walk barefoot in the sand or on the grass to “ground” you, thereby absorbing the earth’s electrons. Get plenty of sunlight as low vitamin D is associated with increased dementia risk. It is a good idea to know your Vitamin D level, this can be assessed with blood laboratory testing and is now included in our in-office Oligoscan testing. 6. Lower Your Toxic Load. We live in a toxic world. We have found that almost everyone has a problem with toxins. Among these toxins are heavy metals, pesticides, chemicals, solvents, and mold. All of these toxins are pro-inflammatory. There are various ways to test for these toxins and to decrease the toxic burden. We can do a chelation challenge urine test for heavy metals. There are laboratory tests for various toxic chemicals, pesticides, and mold toxins as all of these can affect the brain. At our office, we offer the OligoScan and energetic EAV testing to help determine your toxic load. 7. Clean Up Your Mouth. Studies show periodontal disease is associated with increased Alzheimer’s disease. Hidden dental infections, including abscessed teeth, cavitations, and root-canaled teeth are toxic burdens on the immune system and are all pro-inflammatory. 3-D imaging of the dental structures available in our center often uncovers these previously undetected problems. In the book “Beating Alzheimer’s,” author Tom Warren tells how he reversed his Alzheimer’s disease. Tom attributed his success in large part to removing various dental infections, mercury (silver) fillings, and other metals in his mouth. Mercury fillings give off mercury vapor which goes directly to your brain cells. If you remember the expression “Mad as a Hatter” associated with the Mad Hatter character in The Adventures of Alice in

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Wonderland, that was a reference to the “hatters” in Danbury, Connecticut. In the 18th and 19th centuries, the processes of making felt for hats used mercury nitrate, a toxic substance that hatters were exposed to, causing a variety of physical and mental problems. 8. Limit Pharmaceuticals. Pharmaceutical drugs have many side effects and the interactions aren’t known, especially when taking more than one drug. The number of prescriptions per capita in the United States in 2013 was twelve. For a person over age 65, that number jumps to 27. Who knows what the effect on the brain is from these drug interactions. Dr. Duane Graveline, an astronaut and flight surgeon, wrote a book about his memory loss when taking Lipitor®, a cholesterol-lowering statin drug. 9. Gut Flora. Intestinal health is directly related to brain function as the gut is looked upon as a second brain. The brain’s longest nerve, known as the Vagus nerve, innervates our gastrointestinal system. This connection is a two-way

street, the brain can have a direct effect on the gut, and the gut can have a direct impact on the brain. This relationship is why having a healthy and balanced gut microbiome (bacterial environment) is so important. In fact, the bacteria in our gut make numerous neurotransmitters that can affect our gut motility and brain function. Consuming a gut-healthy diet is essential and this can be different for individuals; however, eating processed and sugary foods is a problem in general for everyone. 10. Foods and Supplements for Brain Health. Avocados, blueberries, broccoli, celery, bone broth, extra-virgin cold-pressed olive oil, walnuts, coconut oil, eggs, and beets are foods that are rich in the nutrients for your brain. You may need to supplement your diet, as support for numerous biochemical processes is essential for brain health and function. For instance, a new clinical trial published in The Lancet’s EBioMedicine (July 2020) suggests higher Omega-3 DHA dose may help Alzheimer’s

Disease. To list all the supplements that aid in brain health would require a separate article. Your holistic practitioner is often the best resource to advise which supplements are best for you at this time in your life. He or she usually has access to high-quality, medical-grade products that are not readily available elsewhere. Dr. Adam Breiner, ND, practices naturopathic medicine at Whole-Body Medicine in Fairfield, CT. Patients from Connecticut and surrounding states seek his care for Lyme Disease and Brain Injuries such as stroke, concussions, TBI, as well as enhanced Brain Performance. Visit the Neuroedge Brain Performance Center at www.wholebodymed.comor to schedule an appointment or consultation, call 203.371.8258 ext. 2. See ad on page 9.

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There is No Dark, Only Less Light By Pat Heavren

arkness grows as it heads toward the threshold of winter and 2020 continues to give us cause to wistfully look back to a time when life was a whole lot “lighter.” I’m reminded of a half-dozen autumns ago when I met Don Mariano Quispe Flores, a Peruvian healer and elder wisdom teacher. Our paths crossed during a rare visit to the U.S. from his village home high in the Andes. Through an interpreter who translated his native Q’echua to English, Don Mariano shared a single statement that forever changed my understanding of the definitions of dark and light. While I’d been in intensive study and practice of energy (light) medicine and related nature teachings for well over a decade, I’d missed a similar kind of memo issued by a former teacher, maybe because it was presented in less succinct terms. Or perhaps I’d simply not been paying close enough attention then or as far back as physics class in school. If I had I might have received the message decades sooner:

There is no dark, only less light. The impact Don Mariano’s statement had on me was dramatic. I remember my awareness going from a two-position on/ off perspective to an inclusive circular point of view. It happened in the flick of a switch, pun intended. It was like the symbolic difference between a common light switch and a dimmer. The dimmer can be pushed on and off to produce bright light or remove it altogether. But if you turn a dimmer to the left or right, a fuller spectrum of possibilities becomes present. To others listening that day, it may have seemed a benign detail unworthy of attention. To me, it explained much about approaches to healing and living a vital life. Over time, it inspired me to take apart and reconstruct a more inclusive foundation underlying my world and changed the way I offered work to others who were seeking freedom from circumstances they experienced as dark and oppressive.

I remember Sandy, a gifted coach working with corporate executives, who came to see me shortly after my illuminating event with Don Mariano. She was in the midst of grieving the loss of her mentor to breast cancer. While Sandy’s heart ached and her teacher’s light literally faded in death, she also felt more inspired and driven than ever to shine brightly, wanting so much to carry forward the valuable legacy of her mentor whom Sandy considered to be an illuminated soul. She wanted to explore ways to up-level her impact on others and become a worldclass coach. Sandy went on to tell me that she often found herself the brightest bulb in the room when she trained groups or teams. Her words didn’t ring of pompousness. Sandy carried a palpably positive disposition and full tool belt from years of experience and hard work that produced results. She was simply noticing a difference that made her a kind of elder in her own right.

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Podcasts

Dr. Diane interviews Natural Nutmeg & Essential Naples’ Expert Contributors in inspiring discussions about natural therapies, life purpose, green living, and how to live a healthier lifestyle with tips you can easily integrate into your daily life. Tuesday, Nov. 10th 12pm Dr. Diane interviews Dr. Josephine Perez on Why You Need a Biological Dentist Thursday, Nov. 12th 12pm Dr. Diane interviews Nina Azwoir on Emotional Intelligence in Investing Monday, Nov 16th 12pm Dr. Diane interviews Dr. Jared Skowron, Autism Biomedical Recovery Expert on What Causes Autism Friday, Nov. 20th 12pm Dr. Diane interviews Dana Lee, CLC on Relationship Secrets for Singles Tuesday, Dec. 1st 12pm Dr. Diane interviews Dr. Jaquel Patterson on Natural Ways to Treat ADHD Tuesday, Dec. 8th 12pm Dr. Diane interviews Dr. Katy Firisin on Immune Prevention for COVID-19 & Flu

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Natural Nutmeg - November/December 2020

We sat facing each other with a lit candle on the ottoman between us. Thinking of the wisdom Don Mariano passed on to me, I looked around the room and spotted a smooth black stone and placed it alongside the flickering votive glass, in order to bring the contrast between light and dark directly in front of us. I asked Sandy a couple of questions. “If you were having surgery, would you want the operating room to lean more toward bright light or dim?” And, “Which would you prefer if you were sharing a romantic dinner for two with your fiancé?” The questions eventually led Sandy to consider how her own preference for bright light might be blinding her to the value of the dim. By the time she left my office, she had experienced a leap in insight about herself, her mentor, and those who were her protegés in business. The next time Sandy walked into an executive coaching session, she carried the conscious awareness of the value of dialing down her own metaphoric dimmer switch, so as to afford others the space and opportunity to shine more brightly too. A small detail created a huge ripple in her professional world. November and December are critical months of the year where nature seasonally reflects the dim. From the autumn midpoint at Halloween to the winter solstice, the darkening light can feel oppressive and heavy to some. Events and circumstances can do the same, especially during this unprecedented year of 2020. Perhaps if we loosen ourselves from our attachment to polarized views and discover the lean in between (without abandoning the valued extremes), loving the dim will bring to light refreshed insights that can help us find resilience during the darkest and most challenging of times. What a great way to prepare for the turn of a new cycle and the December holidays, which celebrate the return of lengthening light! Pat Heavren is a life coach, mediator, and educator who is passionate about supporting individuals, couples and groups to flourish by aligning with the wisdom of the natural world. She is the author of Magic in Plain Sight: When Acceptance is the Healing and is former senior teaching faculty with the Four Winds Society, an international school of neo-shamanism and energy medicine. Pat has led workshops across the U.S., Canada and Latin America and works worldwide with clients via telephone and Zoom from her Woodbridge, CT, office. She can be reached at www. livingsource.us and 203.444.4424 for appointments. See ad on page 13.

Natural Treatment for Menstrual Migraines By Nicole Kerr, ND

ccording to the National Headache Foundation, approximately 60% of women suffering from migraines get menstrual migraines. Menstrual migraines can start two days before the period begins and up to three days after the period ends. Hormones can trigger menstrual migraines during ovulation, menses, perimenopause and menopause. Symptoms include: one-sided, throbbing, nausea inducing with or without vomiting, sensitivity to light and sound. Migraine Triggers Migraine diaries are a great way to evaluate the cause of your migraines. Common triggers for migraines that are not hormone related include: poor sleep, alcohol, high tyramine foods, smoked or cured meat, banana, avocado, chocolate, excessive caffeine, changes in weather, stress, food additives like MSG, artificial sweeteners, inhaling strong odors, missing meals, and fatigue. A diary can help rule out any of these culprits as additional contributing factors of migraines. Hormone Levels If you suffer migraines and are on hormonal birth control, you need to discuss the option of a low estrogen pill with your prescribing doctor. Reducing the amount

of estrogen in your monthly birth control can help reduce menstrual migraines and also lower your chances of ischemic stroke. Women suffering migraines with aura are at a higher risk of ischemic stroke when using combined oral contraceptives, according to American College of Cardiology. Those not on hormonal birth control are often encouraged to go on birth control to regulate their migraine symptoms, but there are other options. Having your hormone levels evaluated through bloodwork, urinary testing or salivary testing is the first step to correcting menstrual migraines. Looking at other blood levels may be performed too, such as serotonin metabolite level and red blood cell magnesium. Serotonin is the primary hormonal trigger for headaches and is believed by some researchers to be an inherited disorder that affects the way serotonin is metabolized. Estrogen is the primary hormone causing menstrual migraines, though progesterone level changes may also play a part for some women. Most people don’t know only 1% of serotonin in the human body is in the central nervous system, the other 99% is found in other tissues, primarily plasma, the gastro-intestinal tract, and immune tissues.

Estrogen and Serotonin Connection Serotonin acts as a hormone regulating various physiological functions including vasodilation, clotting, recruitment of immune cells, gastro-intestinal motility and initiation of uterine contraction. Estrogen affects how serotonin receptors are distributed and function in the body and concentrations of serotonin can be altered with natural and pharmacological estrogen. Imagine correcting the hormonal status of estrogen to then see mood, PMS, menstrual migraine and other undesired menstrual symptoms resolve because serotonin is functioning optimally in the body. Once hormone levels have been evaluated, treatment options may include vitamins, supplements, herbal formulas, and bodywork therapies. Supplements and Therapies 1. Magnesium is an important nutrient to supplement in many migraine patients. The form of magnesium used for migraines will determine its effectiveness. 2. CoQ10 is used as a preventative therapy of migraine through its anti-oxidative effects and impact on mitochondrial health. 3. Vitamin B2 (riboflavin) studies show a reduction in the frequency and duration of migraines due to it improving mitochondrial function. www.NaturalNutmeg.com

4. Butterbur is an herb that has been shown to reduce the number of migraines and make them less severe. 5. Exercise may relieve hormonally triggered migraines. Making sure to stay hydrated is very important. Meditation, yoga, and deep breathing can help reduce stress improving hormonal dysfunctions that result in menstrual migraines. 6. BioFeedback has benefits in improving migraines by allowing you to monitor your response to stress. Biofeedback stabilizes the sensitive nervous system of the migraineur between migraines; lessens the frequency of migraine; and increases the migraineur’s sense of control. 7. Acupuncture is an alternative treatment used to treat and prevent menstrual migraines.

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Natural Nutmeg - November/December 2020

8. Traditional Chinese Medicine (TCM). Symptom presentation, timing of migraine in the cycle, and observation of the tongue and pulse are important in properly diagnosing menstrual migraine in TCM. Excessive physical work and emotional stress are general causes of menstrual migraines in TCM. Noting the nuances of the migraine sufferer allows the TCM practitioner to develop the best acupuncture and herbal protocol. Menstrual migraines can be a big problem/inconvenience for many women. Have your hormones evaluated to get to the bottom of your monthly migraines. Relief from menstrual migraines does exist, find a practitioner you trust so you can start feeling better today. Dr. Nicole Kerr provides a balanced blend of Naturopathic and Traditional Chinese Medicine therapies at Pediatric & Family Center for Natural Medicine. Dr. Kerr focuses her practice at Pediatric & Family Center for Natural Medicine on women’s health, male and female fertility, migraines, and anxiety. Pediatric & Family Center for Natural Medicine treats children and adults of all ages and aliments.857 N. Main St. Ext. Suite 2, Wallingford. 203-265-0444 www.naturopathicanswer.com. See ad on page 30.

Choline Plays an Important Role in Pregnancy

By Vicki Kobliner, MS, RDN, CD-N

holine is a critical nutrient during pregnancy that has only recently begun to be more understood. While it is not technically a vitamin by definition, it is grouped into the B-vitamins because it is most similar to this group in its structure and function.

to a minimum of 450mg, and up to 930mg/ day may be necessary for some pregnant women. The upper limit is 3,500 mg/day. Too much choline from a supplement can cause a fishy body odor and low blood pressure. You cannot get too much from food alone.

memory center of the brain, called the hippocampus, is developing. It essentially assists in sending important signals across channels in the brain, helping it receive and interpret critical messages more quickly. It is crucial for helping memories to form properly.

During pregnancy, choline plays a very important role in optimizing health for both mom and baby. In fact, the American Academy of Pediatrics recently recognized choline as an important “brain-building nutrient”. If you are pregnant or are trying to conceive, you want to be sure you are getting enough choline.

During pregnancy, your body has an increased demand for choline. However, many women do not absorb choline efficiently from their diets. In fact, approximately half of women have a genetic variation in which they require more choline than the minimum of 450 mg in order to meet their needs. If this is the case for you, you may need more choline-rich foods in your diet and possibly a supplement to meet your needs.

2. Neural Tube Development. Spina bifida is one of the most common types of neural tube defects and occurs in the first trimester as the spinal cord is developing. Choline works closely with folate to properly close your baby’s neural tube. Therefore, choline is needed in addition to adequate folate to prevent infant neural tube defects. Both folate and choline are involved in different reactions that create nervous system connections and proper gene expression. Choline helps your baby’s nerves to properly develop and communicate with each other. Getting enough choline in your diet as early as possible in your pregnancy can help to ensure a healthy neural tube development.

What is Choline? Choline is a vitamin similar to the Bvitamin folate, or folic acid, in some of its health functions. While you probably are aware of the benefits of folate especially for its role in preventing neural tube defects, you may not hear about choline and pregnancy quite as much. In fact, less than 10% of pregnant women are getting enough choline in their diet. However, the benefits of choline during pregnancy are numerous. Choline is an essential nutrient produced naturally in our bodies, but not in adequate amounts. Therefore, it is necessary to get some choline through your diet or through a supplement even if you aren’t pregnant. The adequate intake or AI for choline is 425mg/day. However, during pregnancy, choline requirements increase

Benefits of Choline During Pregnancy 1. Brain and Nervous System Development. One of the most important functions of choline is in developing your baby’s brain and nervous system. Research has found that babies born to mothers with adequate choline intakes performed better on memory tests later in life. It is crucial for other aspects of brain development such as attention, focus, processing speed, visual acuity, and self-regulation. Getting enough choline at the early stages and throughout your entire pregnancy is recommended. If you miss the critical stages of development it is harder to play “catch up.” Choline is equally as important in later periods of pregnancy when the

3. Placental Health. The placenta is a critical organ during pregnancy and is the primary way your baby receives essential nutrients from you. A healthy, functioning placenta ensures an adequate supply of nutrients and oxygen is delivered to your growing baby. The placenta can only function properly if there is adequate blood flow from the placenta to the fetus. Choline helps to build blood vessels in the placenta so www.NaturalNutmeg.com

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that nutrients and oxygen can transfer easily to your baby. It also helps to speed up the transport of nutrients directly, so that your baby is getting everything they need to grow. The placenta is such an amazing organ and in getting enough choline, you are helping it to function at its best. Choline Food Sources It is possible to get enough choline in your diet, depending on your individual needs. The majority of choline-rich foods are animal foods. It is plentiful in eggs, liver, beef, chicken, and soybeans. Choline is found in lesser amounts in other foods such as kidney beans, nuts, cottage cheese, yogurt, milk, Brussels sprouts, and mushrooms. If you are a vegetarian or vegan, you want to be sure you are eating enough choline-rich, plant-based foods. The two top choline food sources are liver and eggs. For example, just one egg provides 200mg, which is close to half of the minimum requirement of 450mg per day. Additionally, just 3 oz of beef liver provides 356mg of choline. However, if you don’t eat eggs or liver regularly, it may be difficult to get in enough choline through diet alone. If you are not eating enough choline-rich foods on a daily basis, it is recommended to take a supplement to help fill in the gaps. Choline is found in supplements as a single nutrient, in combination with a B-complex vitamin, or as part of a prenatal vitamin. The amount of choline in supplements can vary anywhere from 10-250 mg. The three most common forms of choline present in dietary supplements include choline bitartrate, phosphatidylcholine, and lecithin. Getting enough choline will help support your baby’s development in more ways than one. If you need more nutrition guidance and support in your pregnancy journey, request an initial consultation. I’d love to help guide you on the path to a healthy family. Vicki Kobliner, MS, RDN, CD-N is a Registered Dietitian Nutritionist and owner of Holcare Nutrition. Vicki employs a functional nutrition approach in her work with infants through adults with chronic illnesses, digestive disorders, food allergies, ADHD and autism. Her passion is helping developing families optimize preconception, prenatal and first years of life to help them do all they can to have healthy, thriving children in the era of childhood chronic illness. vicki@holcarenutrition.com, holcarenutrition.com. See ad on page 25.

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Natural Nutmeg - November/December 2020

The Heavenly Heat of Far-Infrared Heating Pads for Pain Relief

By Matt Maneggia, LAc

he first thing I noticed personally when I used a far-infrared (FIR) heating pad was the tingle. It was a familiar tingle since I had just returned from a trip to Iceland with my family. While there, we spent a good deal of time at “The Fontana,” a small, out-of-the-way spa that was completely powered by geothermal heat. There, when you entered a sauna or hot tub, you felt a distinctly pleasant tingle permeate your body. Within minutes you felt like all your muscle tension had dissolved away leaving both body and mind profoundly relaxed and refreshed. As an acupuncturist, that is a very familiar tingle. It’s the sensation most people feel during an acupuncture treatment as the blood vessels expand and the brain responds by stimulating the parasympathetic nervous system. Keenly aware of the overall health benefits typically experienced post-tingle, I quickly became rather intrigued by this strange, bumpy heating pad. FIR and Acupuncture I decided to order some FIR heating pads to use with my patients in my acupuncture practice. Now, for years, I had used a far infrared heat lamp. You’ll find these at almost any acupuncture office, a robotic-looking arm with a circular heating surface. Acupuncturists use these over specific parts of the body during an acupuncture treatment. This is because infrared heat can reinforce the effects of acupuncture, namely compounding the expansion of tiny blood vessels, increasing microcirculation to help ease pain and relieve inflammation.

FIR lamps however are limited in that they can only deliver their magnificently unique heat to relatively confined areas of the body. With the FIR heating pad, I was entranced by the potential to deliver those benefits to a much broader area of the body, the entire back for example. I couldn’t wait to incorporate them into my practice. The results did not disappoint. I was delighted to hear the “oohs” and “aahs” of my patients as they first laid down on my FIR-heated treatment tables. I quickly noted that my patients seemed to experience even deeper relaxation and more pronounced, longer lasting pain relief. What is FIR Heat? Far-infrared heat is a form of energy in the spectrum of electromagnetic radiation. This form of heat is composed of longer wavelengths which allow it to penetrate more deeply into the underlying tissue than conventional heating pads, whose heat literally only goes “skin deep.” Additionally, heat in this range of the electromagnetic spectrum is completely safe, mimicking energy produced by the sun and the geothermal activity of the earth (which explains why my first time on a FIR heating pad took me right back to my time in Iceland). How Do FIR Heating Pads Work? FIR heating pads generate their effect by warming particular types of natural elements found in certain stones and minerals. Some are lined with discs of jade or tourmaline while others utilize layers of crushed stones like amethyst. My favorite FIR heating pads, and the kind with which I’ve seen the best patient outcomes, are actually a combination of pulverized

stones (including jade, tourmaline, germanium, biotite, feldspar) that are combined with clay to form ceramic pieces. When heated, these ceramics not only generate FIR spectrum radiation but release negative ions, electrically charged molecules naturally occurring in places like mountains, beaches and waterfalls that are thought to greatly improve mood and increase energy. Alongside these immaculate ions, the heavenly heat penetrates deeply into tight, knotted muscles, achy joints and crampy abdomens, increasing circulation and relieving tension. Although I’ve seen countless issues improve in patients using FIR heating pads, the most common issues for which they’re used include: back pain, tight muscles such as glutes and hamstrings, arthritic joint pain, menstrual and other abdominal cramping, and even workout recovery. Due to the general relaxation FIR heating pads provide, many patients even use them for stress relief and include using the pads in their bedtime routine to improve sleep. On a personal level, I use my FIR heating pad as I’m lying in bed reading, before I know it my eyelids are drooping and I’m drifting off to a deep, refreshing sleep. I keep one at my desk chair and either sit on it or lean against it, depending on whether my hamstrings or my back is tight and sore (in fact, I’m sitting on one as I write this!). Our four young boys are huge fans of the FIR heating pads, so much so that, to avoid sibling in-fighting we made sure we have one FIR pad per child. When the kids are coming down with a cold, their mother (who’s also an acupuncturist) makes sure to stick them on a FIR pad and set the timer www.NaturalNutmeg.com

for a few hours when they go to sleep. She swears it lessens the severity and duration of their illness and I have to agree! While FIR heating pads may not be a cure-all, there is almost no health issue for which I don’t recommend them to my patients. At the very least, the relaxation alone is worth the relatively affordable price of a FIR heating pad. Especially these days, when so many of us are staying home more and not keeping up with our self-care routines, FIR therapy products are a great way to fend off those aches and pains. With winter quickly approaching, I can tell you from personal experience that there is nothing quite so comforting as that tingle you feel as you’re melting away pain and stress on a FIR heating pad.

Hartford Family Institute 17 South Highland St West Hartford, CT (860) 236-6009

hartfordfamilyinstitute.com

Matt Maneggia is a licensed acupuncturist and the founder of Connecticut Family Acupuncture with offices in Glastonbury and Coventry. As a board member of the CT Society of Acupuncturists, Matt advocates for increased access to acupuncture through insurance coverage and integration of acupuncture into the mainstream healthcare system. He can be contacted through his website at www.CTfamilyacupuncture.com or via the main office at 860.633.6022. Matt’s FIR products are available on Amazon Prime, just search “VYV Wellness” on Amazon. See ad on page 18.

Preventative Health Care Book an appointment and buy gift somaspact.com

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Natural Nutmeg - November/December 2020

Broken Expectations: Turning Cracks in Team Communication into Spaces that Embrace Community

By Dr. Sandi Coyne-Gilbert, MBA, DM

uring the past few years, the number of safe, serene spaces where we can pause to draw our “emotional breath” seems to have grown progressively smaller. Public health crises, ongoing police brutality, and the oppressive political climate have greatly diminished the places we can take cover from the chaos. Without sound support and dependable guidance, it’s no wonder so many people are in doubt, discontent, depressed, and in need of direction. In our attempts to navigate these global seismic shifts, we are all facing scenarios of “broken expectations,” situations in which we lack the emotional vigor to visualize what the world will look like beyond 2020. Leaders and followers alike are not sure what to do for their teams and previously reliable forecasters of the future struggle just like the rest of us. Gone are the wide range of options we traditionally depended on, leaving in its place only fearful, cautionary alternatives. Nothing seems planned or guaranteed, and we long for the limitless opportunities we once believed were ours. Envisioning beyond broken expectations requires pivoting, weaving, and pushing onward. To help your team in these turbulent and tentative times, below are six ideas leaders can implement to mend and strengthen mutual connections. 1. Conduct regular meetings: Consistency can be healing, so even if you don’t have all the answers, schedule a time to talk with your team. Leaders who hold regular meetings keep catastrophe at bay and are less likely to find the people around them depending on alternative, and often false, assumptions.

2. Create celebrations: Though we cannot move comfortably around our world right now, it’s essential to find reasons to point out the positives. Even virtually singing an off-key happy birthday to coworkers can foster the feeling that we all matter, especially when the world outside can make us feel like just a number. 3. Mobilize safe places for your team members: By highlighting individual team members’ strengths, we inspire them to continue their success and assure them that they are not alone. When we build community, we tell our team they are a part of something bigger, and with this, leaders construct safe, essential places for employees to exist. 4. Remember names and use them regularly: Enhance relationships with your employees by keeping them engaged. When you remember and use individuals’ names, they feel visible and valued. For leaders, recognizing names and using them in conversation enrich connections. When you speak my name, you have me alert, involved, and actively working to meet the organization’s needs. 5. Set the standard: Leaders construct the culture and model the behavior to help others move past limitations. Despite the social landscape of the lingering pandemic, make sure you commend those around you as they complete their tasks. Encouraging others through acts of kindness goes a long way.

mistakes. Leaders who remind us of this truth help us find our innate, honest responses and be authentically candid with others around us. In A Farewell to Arms, Hemingway writes, “The world breaks everyone, and some grow stronger at the broken places.” Broken expectations can empower leaders and followers to find common ground. While we currently can’t avoid broken expectations, we can, within our vulnerabilities, use them to bring us closer together. Sandi Coyne-Gilbert is an accomplished leader with experience in both the education and nonprofit sectors. Coyne-Gilbert specializes in working with adult learners and is enthusiastic about instilling a passion for lifelong learning in her students. Her work with at-risk and marginalized groups provided her with unique insights into the power of education for people in transition. Beyond the educational field, CoyneGilbert also has experience in marketing and nonprofit leadership. Most notably, she was one of the driving forces behind the development of the Ronald McDonald House in Springfield, MA. Coyne-Gilbert brings her experiences to the classroom as program director for the master’s degree in Organizational Leadership at Goodwin University. Are you ready to make a lasting impact? She’d love to hear from you. Call us today: 800.889.3282 or learn more at www.goodwin.edu/leadership. See ad on page 28.

6. Take the time to include humanity in your huddle: The pursuit of perfection is not a cure for broken expectations. None of us are perfect and we all make www.NaturalNutmeg.com

Community Resources ACUPUNCTURE

HOLISTIC DENTIST

INTEGRATIVE APRN

Acupuncture of Greater Hartford Stan Baker, LAC 91 South Main Street, West Hartford, CT 06107 860.836.1068 acupuncturestanbaker.com See ad on page 8. Collaborative Natural Health Partners Nick Edgerton, ND, LAc & Diana Zitserman, ND, LAc 315 E. Center St., Manchester, CT 06040 860.533.0179 • www.ctnaturalhhealth.com See ad on back cover.

Dr. Mark A. Breiner, DDS, FAGD, FIAOMT Fairfield, CT • 203.371.0300 WholeBodyDentistry.com A recognized authority in the field of holistic dentistry, Dr. Breiner treats patients for a myriad of dental concerns including Sleep Breathing Disorders, TMD, Mercury Toxicity, hidden Infections from Cavitations and Root Canals. “If you have unexplained symptoms that won’t go away, the answer could be in your mouth.” See ad on page 26. Dr. Steven F Hinchey, DMD South Glastonbury 860.633.6518 • drhinch@agd.org dochincheydmd.com Thank you to our wonderful patients who trusted our team to care for their improved oral health. Please let your family and friends know that a healthy disease-free mouth will help your overall health – it is all connected – the mouth and the body. And we can help you get there. See ad on page 41.

Joy Herbst, MSN, APRN/ NP-C, CYT, CPC Women’s Community Wellness Center 136 Fairfield Woods Rd, 2nd Floor, Suite 1, Fairfield, CT 06825 JoyHerbst.com • wcwcct.com Joy Herbst is an AANP board certified nurse practitioner, and sober coach. She offers telehealth and in-person integrative mental health care and recovery coaching for women who suffer from depression, anxiety and alcohol use disorder, and Women for Sobriety meetings, Women’s Circles, Yoga of Recovery classes, at the Women’s Community Wellness Center in Fairfield, CT.

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

FINANCIAL PLANNING Dana Mascalo CFP®, RLP®, AAMS®, C(k)P® Managing Partner, TrinityPoint Wealth 612 Wheelers Farms Rd.Milford, CT 06461 Office: 203.693.8521 | Fax: 203.693.8524 dana@trinitypointwealth.com See ad on page 14. Caroline Wetzel, CFP®, AWMA® Procyon Private Wealth Partners, LLC 1 Corporate Drive Suite 225 Shelton, CT 06484 475.232.2713 • cwetzel@procyonpartners.net www.linkedin.com/in/caroline-wetzel/ www.procyonpartners.net See ad on page 18.

HOLISTIC COUNSELING James Osborne, MS, LPC, BCPC ProNatural Physicians Group, LLC Berlin, CT • 860.829.0707 pronaturalphysicians.com James Osborne is a Licensed Professional Counselor, Board Certified Professional Counselor, Board Certified PTSD Clinician and a Fellow in the American Psychotherapy Association with over 40 years of clinical experience. I am honored and grateful to receive this recognition for a second year. I thank all who have shared their lives and stories with me See ad on page 29.

HOLISTIC PSYCHIATRY David London, MD 567 Vauxhall St. Ext, #218, Waterford, CT 06385 Ph: 860.443.5822 Fax: 860.444.0581 davidlondonmd.com

HOMEOPATHY Abby Beale, CCH RSHom(NA) Homeopathy Healings HomeopathyHealings@gmail.com HomeopathyHealings.com • 413.426.1024 Want to get to the root cause of your chronic symptoms? Homeopathy can relieve the symptoms of depression, anxiety, women’s issues, headaches, digestive troubles, child behavior problems, and so much more. Contact Abby to see if homeopathic care is appropriate for you. Appts over Zoom and Skype possible.

HYPNOSIS Diane Bahr-Groth, C. Hy., TFT, Dir. 1177 High Ridge Road, Stamford, CT. 203.595.0110 • mindbodytransformation.com Joann Dunsing Hypnosis 204 Cherry Street, Milford CT 06460 203.907.7710 • joanndunsing.com I am passionate about enabling you to get the changes you want! This is accomplished by empowering you through the skillful use of NLP Neuro-linguistic programming, EFT Emotional Freedom Techniques also known as Meridian Tapping and the relaxed focused state of Hypnosis. Michele P. Rousseau, MA, CH 267 William Street, Middletown, CT 06457 860.704.9054 • mprousseau@sbcglobal.net www.micheleprousseau.com

Natural Nutmeg - November/December 2020

INTEGRATED MEDICINE Collaborative Natural Health Partners Kate Zachau, DO, Julia Vitali, DO, Brad Brooks, DO, Amy Smith-Bassett, nurse practioner 315 E. Center St., Manchester, CT 06040 860.533.0179 • www.ctnaturalhhealth.com See ad on back cover. ProNatural Physicians Group 120 Webster Sqr Rd.Berlin, CT 06037 860.829.0707 • www.ProNaturalPhysicians.com Sophia Natural Health Center 31 Old Route 7, Brookfield, CT 06804. 203.740.9300 • SophiaNaturalHealth.com Tamara Sachs, MD Functional Medicine & Integrative Care LLC 15 Bennitt Street, New Milford CT 860.354.3304 • tsachsmd.com Dr. Sachs prevents and treats chronic illness by uncovering and correcting the underlying root causes of your health concerns, while remaining respectful of the uniqueness and complexity that make us human. She comprehensively and thoughtfully creates personalized plans explaining why and how each area of your healing will be addressed. See ad on page 18.

NATUROPATHIC MEDICINE Dr. Adam Breiner, ND Fairfield, CT • 203.371.8258 WholeBodyMed.com Focusing on brain health and Lyme Disease, Dr. Adam Breiner offers cutting-edge therapies that include Hyperbaric Oxygen, Neurocognitive Therapies including sophisticated brain-imaging equipment to evaluate brain injuries and brainwave patterns associated with Metabolic Imbalances, Infections, and Allergies. Conditions treated include Concussions, TBI’s, Stroke, PTSD, ADD/ADHD, Anxiety, Depression and more. See ad on page 9.

Collaborative Natural Health Partners Dr. Lauren Young, Dr. Ashley Burkman, Dr. Tonya Pasternak, Dr Craig Fasullo, Dr. Carolina Padilla, ND, Dr. Carissa Fioritto, ND 315 E. Center St., Manchester, CT 06040 860.533.0179 • www.ctnaturalhhealth.com Other locations: 107 Wilcox Road, Ste 103, Stonington, CT 06378 74 Park Road, West Hartford, CT 06119 See ad on back cover. 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 The Wellness Institute Marvin Schweitzer, ND 1 Westport Ave, Norwalk, CT • 203.847.2788 See ad on page 21. West Hartford Naturopathic Medicine Frank Aieta, ND 301 N. Main St., West Hartford, CT 860.232.9662 • www.DRAIETA.com See ad on page 34. ProNatural Physicians Group Dr. Ann Aresco, Dr. Cora Stover, & Dr. Martin Opoku 120 Webster Sqr Rd.Berlin, CT 06037 P: 860.829.0707 • F: 860.829.0606 ProNaturalPhysicians@comcast.net www.ProNaturalPhysicians.com

NUTRITION Holcare Nutrition Vicki Kobliner MS RD 3 Hollyhock Lane, Suite 2A, Wilton, CT 06897 203.834.9949 • www.holcarenutrition.com See ad on page 25.

PHYSICIANS, M.D. Natural Health & Healing, LLC Deanna M. Cherrone, MD 41 N. Main St, Ste 207, West Hartford, CT 860.677.4600 • naturalhealthandhealing.net Optimal Health Medical, LLC Henry C. Sobo, M.D. 111 High Ridge Rd. ,Stamford, CT 06905 203.348.8805 • www.drsobo.com See ad on page 28.

ROLFING® Rolfing®- The Art and Science of Body Change Sharon Sklar, BFA, MsT, Cert. Adv. Rolfer West Hartford • 860.561.4337 sharonsklarrolfing.com Rolfing®-The Art and Science of Body Change. A dynamic 10 session bodywork series that eases pain, improves movement and restructures your body when you feel "out of whack". A hands-on and educational approach which establishes order and balance after life's injuries, stress and accidents. Since 1981. See ad on page 13.

SCHOOLS The Graduate Institute 171 Amity Rd, Bethany, CT 06524 203.874.4252 • info@learn.edu See ad on page 20.

SKINCARE/ NATURAL BEAUTY Immortal Opulence Old Wethersfield, CT 860.712.1933 ImmortalOpulence.com Richard Fanelli, Founder/formulator of Immortal Opulence Anti-aging Skin Cream. Coming from a family of European MDs, Richard was inspired to create this high-performance, anti-aging skin cream. Over 27 powerful ingredients of organic, wild grown botanicals from remote areas around the world. No chemicals ever. Hand crafted in small batches to assure impeccable quality.

SPAS/WELLNESS CENTERS Imagine Float 290 West Main St., Avon 860.255.7771 • imaginefloat.com

SPIRITUAL COMPANIONSHIP

Centers For Dental Medicine Saving Lives One Smile at a Time :

Why Dr Steven Hinchey? Both he and his staff

Listen to YOU - Non judgmental assessments - Respect for you and your time Are concerned about YOU - Mercury free dental treatment - Mercury safe dental conditions - Mercury removal and detoxification - Biocompatible dental materials - Minimally invasive procedures - Implant tooth replacement - Same day non-metal crowns We want to help YOU get healthy - Financial Flexibility Steven F Hinchey, DMD

860-633-6518 www.dochincheydmd.com

Lauri Ingram Hamden, Connecticut • 203.435.5650 www.lauriingram.com Services available in person, and via zoom/skype. Lauri Ingram is an ordained interfaith/interspritual minister, offering spiritual counseling, Crystal Dreaming, Crystal Light and Color Therapy along with workshops and ministerial officiant services.

YOGA/PILATES/ BARRE STUDIO Sacred Rivers Yoga East Hartford, CT • 860.657.9545 sacredriversyoga.com Paula Scopino, E-RYT 500 hour, C-IAYT, CT Licensed LMT, YACEP is the Owner/Director of Sacred Rivers Yoga and Allied Health Therapies and ‘Sacred Rivers Yoga for Every Body’, a Yoga Alliance 200 and 500 Hour Registered School, as well as a member of IAYT (International Association of Yoga Therapy.) See ad on page 13.

Download a FREE excerpt at

drartemis.com/covid-19/ drartemis.com info@artemiswellnesscenter.com

www.NaturalNutmeg.com www.NaturalNutmeg.com 41 41

HAPPENINGS

November/December 2020

Sunday, November 1st

Thursday, November 19th

Sharon Salzberg Workshop (via Zoom): Real Change from 1–3pm. Visit westhartfordyoga.com for schedule, pricing, and studio policies. Membership is not required; classes can be purchased individually, via affordable class cards, or as an unlimited access subscription.

Five Financial Tips For Women in their 50s. Online. Free. Are you a woman in your 50s, ready to positively influence your financial future? Join Certified Financial PlannerTM Caroline Wetzel for a ZOOM where she’ll share five key questions that women in their 50s can use to gauge how ready they are to enjoy a satisfying lifestyle with financial confidence over time. Caroline’s offering the same program three times in one day:

Wednesday, November 11th Psychic/Spiritual Development Virtual Monthly Study Group with Joyce St. Germaine, M. Ed., CHt., RYT-200. 6:30–8:30pm. $20. Every session starts with a positive, light-filling exercise and includes topics such as palmistry, oracle cards, pendulums, remote viewing, and spirit guides. Reclaim your natural gifts, assist others, and live your life more joyfully! Register at www.thesacredjourney.biz. or join my email list there to receive regular announcements. The Sacred Journey, 29 Davis Road, Burlington, 860.675.9706, jsgermaine@aol.com

Saturday, November 14th Jam Practice with Kate Feiner (In-studio and Livestream) from 5–6:15pm. Visit westhartfordyoga.com for schedule, pricing, and studio policies. Membership is not required; classes can be purchased individually, via affordable class cards, or as an unlimited access subscription.

Wednesday, November 18th Shamanism Virtual Monthly Study Group with Joyce St. Germaine, M. Ed., CHt., RYT-200. 6:30–8:30pm. $20. No experience needed! In this group, you will develop an understanding of cross-cultural shamanism and become adept at journeying into non-ordinary reality and working with animal allies and spirit helpers, ancestors, and elemental energies. Register at www.thesacredjourney.biz or join my email list there to receive regular announcements. The Sacred Journey, 29 Davis Road, Burlington, 860.675.9706, jsgermaine@aol.com

Planning an Event? List it in the NN Calendar!

Virtual Morning Coffee with Caroline, 10–11am. RSVP & info https://tinyurl.com/AMcwcNov. Virtual Lunch & Learn with Caroline, 12–1pm. RSVP & info https://tinyurl.com/LLcwcNov. Virtual Happy Hour with Caroline, 5:30–6:30pm. RSVP & info https://tinyurl.com/HHcwcNov

Saturday, November 21st WHY Power Yoga teacher training FREE info session (via Zoom) from 4:30–5:45pm. Visit westhartfordyoga.com for schedule, pricing, and studio policies. Membership is not required; classes can be purchased individually, via affordable class cards, or as an unlimited access subscription.

Wednesday, December 9th Psychic/Spiritual Development Virtual Monthly Study Group with Joyce St. Germaine, M. Ed., CHt., RYT-200. 6:30–8:30pm. $20. Every session starts with a positive, light-filling exercise and includes topics such as palmistry, oracle cards, pendulums, remote viewing, and spirit guides. Reclaim your natural gifts, assist others, and live your life more joyfully! Register at www.thesacredjourney.biz. or join my email list there to receive regular announcements. The Sacred Journey, 29 Davis Road, Burlington, 860.675.9706, jsgermaine@aol.com

Wednesday, December 16th Shamanism Virtual Monthly Study Group with Joyce St. Germaine, M. Ed., CHt., RYT-200. 6:30–8:30pm. $20. No experience needed! In this group, you will develop an understanding of cross-cultural shamanism and become adept at journeying into non-ordinary reality and working with animal allies and spirit helpers, ancestors, and elemental energies. Register at www.thesacredjourney.biz or join my email list there to receive regular announcements. The Sacred Journey, 29 Davis Road, Burlington, 860.675.9706, jsgermaine@aol.com

Saturday, December 19th Jam Practice with Kate Feiner (In-studio and Livestream) from 5–6:15pm. Visit westhartfordyoga.com for schedule, pricing, and studio policies. Membership is not required; classes can be purchased individually, via affordable class cards, or as an unlimited access subscription.

Contact Diane at diane@naturalnutmeg.com to learn more!

Natural Nutmeg - November/December 2020

ONGOING

West Hartford Yoga Zoom Classes. 7 days/week, varying times; Varied price structure; visit westhartfordyoga.com. West Hartford Yoga is now streaming 25+ interactive yoga classes each week via Zoom. To participate in these classes, you will need to be able to log in and register via our MindBodyOnline using your email address. Additional information at westhartfordyoga.com. info@westhartfordyoga.com

Tuesdays WHY at the Hill-Stead Museum. 6–7pm. $10 drop in, online pre-registration required. West Hartford Yoga has partnered with the Hill-Stead Museum for outdoor yoga classes! Join Nykki on Tuesday evenings for a fun, all-levels practice. Bring your yoga mat, towel, and water. Classes are weather permitting, with appropriate personal protection and social distancing. Directions, maps, and additional information at westhartfordyoga.com. info@westhartfordyoga.com. Hill-Stead Museum, 35 Mountain Road, Farmington

Wednesdays WHY in the Parks: Eisenhower Park. 5:30–6:30pm. FREE, but donations welcome. West Hartford Yoga, in cooperation with West Hartford Parks & Pools, is bringing FREE socially-distanced yoga to the parks! Join Katie Wednesday evenings for a fun, all-levels class (weather dependent). Bring your yoga mat, towel, and water. Directions, maps, and additional information at whyintheparks.com. Online pre-registration required: capacity is limited. info@westhartfordyoga.com. Eisenhower Park, 33 Sheep Hill Drive, West Hartford.

Fridays Qigong for Health and Relaxation. 10–11am. $10/session. Qigong to destress and open your energy channels. This ancient Chinese form of exercise will help to calm your mind and nervous system, stimulate your acupuncture meridians and boost your immune system with slow moving exercises, breathing techniques and meditation. Zoom class. Must preregister $10 donation or free to try! Email Donna Bunte at health@donnabunte.com

Saturdays Chen Taiji classes Elizabeth Park. Saturdays and some week days. Times TBA. Classes taught by Stan Baker who has over 30 years experience. Call for more info 860.836.1068. stanbaker27@cox.net.

Sundays WHY in the Parks: Beachland Park. 9–10am. FREE, but donations welcome. West Hartford Yoga, in cooperation with West Hartford Parks & Pools, is bringing FREE socially-distanced yoga to the parks! Join Miranda Sunday mornings for a fun, all-levels class (weather dependent). Bring your yoga mat, towel, and water. Directions, maps, and additional information at whyintheparks.com. Online pre-registration required: capacity is limited. info@westhartfordyoga.com. Beachland Park, 847 Quaker Lane South, West Hartford.

CLASSIFIED

Office space available in professional suite in West Hartford. Perfect for an Alternative practitioner. A lovely space with reasonable rent. Call 860.965.6214 for details.

2021 is Around the Corner!

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Here’s What Natural Nutmeg Has in Store

January/February • Diet & Stress Reduction for Weight Loss • Natural Ways to Boost Fertility

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July/August • Managing Stress & Anxiety in Children

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Natural Nutmeg November 2020

Articles inside

HAPPENINGS

RESOURCES

Broken Expectations Turning Cracks in Team Communication into Spaces that Embrace Community

The Heavenly Heat of Far-Infrared Heating Pads for Pain Relief

Natural Treatment for Menstrual Migraines

Choline Plays an Important Role in Pregnancy

There is No Dark, Only Less Light

10 Steps to a Healthier and Youthful Brain

Power Up Your Brain with Nootropics

Give Yourself a Retirement Review This Holiday Season

Are You Touch Deprived?

Ask Dana: 8 Essential Year-End Personal Finance Planning Tips

What Are You Thankful For?

Reverse Your Diabetes with 4 Simple Lifestyle Changes

4 Ayurvedic Remedies to Manage Stress

NUTMEG NUGGETS