February 2021 Jacksonville St. Augustine Natural Awakenings Magazine by Jacksonville St. Augustine Natural Awakenings Magazine

E E HEALTHY LIVING R

HEALTHY

PLANET

SPECIAL EDITION

HEART-CENTERED LIVING

VEGGIE TRICKS

HOW TO GET KIDS TO EAT BETTER

BECOMING

HEART-MINDED

TOOLS FOR INNER PEACE EXPLORING

MINDFULNESS AND MEDITATION

February 2021 | Jacksonville / St. Augustine | NAJax.com

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letter from publisher

HEALTHY LIVING HEALTHY PLANET

elcome to the February edition! This issue is about love and your heart. Love connects all of us, expanding our strengths and abilities, giving us the power to accomplish what we were designed to do. Love has no ego, no judgment; it’s literally from your heart. Heart-centered living is what we should all strive for. Coherence of heart and mind creates a perfect internal rhythm and ease in navigating life’s ups and downs. Viewing life through your heart gives clarity to decision-making, as well as kindness in challenging times and inner peace no matter the circumstances of your life. If you feel like you’ve gotten off-track, this edition features articles about heartcentered living, heart health and living in the present. In Becoming Heart-Minded, Sara Blondin explains how to turn within and find our heart center instantly, returning to the kingdom of our heart, even in times of chaos. Also see Tools for Inner Peace to discover techniques for deeper immersion in meditation practice. Eating for our heart is featured with several easy, heart-healthy recipes. Heart disease is progressive, as factors including diet, exercise and lifestyle affect our heart and vessels over time. It’s never too late to optimize heart function by making changes to reverse damage and strengthen this essential muscle. My favorite is the blueberry and pumpkin seed yogurt bark, served frozen. An easy and healthy alternative to ice cream or frozen treats, you can substitute diced strawberries or raspberries in this simple, fiveingredient recipe. Love can come in small packages, and our Natural Pet section offers advice on small, furry pets such as hamsters, guinea pigs and rabbits. For many, these pocket pets are the perfect companion. During this prolonged season of COVID concerns, we invite you to join our email list so that we can deliver each monthly edition to your inbox. If you own or work at a business that would like to carry Natural Awakenings, send us an email with the address and contact information so we can add the business to our distribution list. You can read our current edition and archives online, and access our advertisers’ websites by clicking on their ad. The site is responsive and searchable. We hope you enjoy this February edition, prepared for you with much love.

Rebecca Young, Publisher

JACKSONVILLE / ST. AUGUSTINE EDITION

Publisher Rebecca Young Publisher@NAJax.com

Writer Erin Floresca

Editor Sara Gurgen

Calendar Editor Sara Peterson

Design & Production Melanie Rankin

Graphic Design Wendy Wilson

CONTACT US Natural Awakenings Jacksonville / St. Augustine Office: 386-736-3838 Publisher@NAJax.com P.O. Box 731466 Ormond Beach, FL 32173

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Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com © 2021 by Natural Awakenings. All rights reserved. Although so me par ts of this public ation may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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February 2021

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 10 NURTURING THE

MIRACULOUS, MULTITASKING HEART

12 HEARTFELT EATING

Best Foods for a Heart-Healthy Diet

16 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

18 SHEFALI TSABARY on Conscious Relationships

19 BECOMING

HEART-MINDED

20 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

22 VEGGIE TRICKS

How to Get Kids to Eat Better

24 BIG LOVE FROM SMALL ANIMALS

The Joy of Furry Little Companions

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise in Natural Awakenings, please call 386-736-3838 or email Ads@NAJax.com. CALENDAR SUBMISSIONS Email calendar events to: Editor@NAJax.com. REGIONAL MARKETS Advertise your products or services in multiple markets. Natural Awakenings Publishing Corporation is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-449-8309. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com. NAJAX.COM 4

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DEPARTMENTS 5 news briefs 7 health briefs 9 global briefs 12 conscious

eating 16 fit body 18 wise words 19 inspiration 20 healing ways 22 healthy kids 24 natural pet 25 eco tip 27 calendar 30 resource guide

news brief

Master’s in Acupuncture and Oriental Medicine Available at Dragon Rises College

ragon Rises College of Oriental Medicine, in Gainesville, offers one of the most comprehensive Oriental medicine educational programs in the U.S., providing exceptional training in Chinese herbs and in all aspects of Chinese diagnosis, with special emphasis on the science and art of pulse diagnosis. The 10-semester master’s degree program is accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM) and licensed by the Florida Commission for Independent Education (license number 2425). Contemporary Oriental Medicine emphasizes the lifestyle of each patient as a primary cause of disease, and therefore a key component of treatment. Good diagnosis assures treatment of the root; when the root heals, so do the branches. It is Dragon Rises College’s goal to have its students graduate and become successful, caring and competent licensed acupuncturists. These practitioners of Contemporary Oriental Medicine are able to help people achieve not only genuine healing, but also to lead them to their highest sustainable level of long-term health and wellness. Those looking to change their career, or trying to find their path, may want to consider enrolling in Dragon Rises College’s exceptional Master of Acupuncture and Oriental Medicine program. For more information, call 1-800-606-6685 or visit DragonRises.edu. See ad, page 21.

Acupressure Now Available at First Coast Integrative Medicine

egan Weigel, DNP, founder of First Coast Integrative Medicine, in Jacksonville, is excited to announce she has added Soul Lightening Acupressure to the list of modalities offered at the center. According to Weigel, Soul Lightening Acupressure uses specific combinations of acupoints to release restrictions and restore the free flow of energy movement within the body. “It can be used for a specific problem, such as back pain or headaches, or to help you access your own healing wisdom about your health concerns,” she explains. Weigel asserts that she is putting more emphasis on Megan Weigel guiding her clients on a journey to uncover who they are meant to be using Soul Lightening Acupressure, biofeedback and the Neuro Emotional Technique. “I’ve learned through study and practice that a balanced nervous system is the foundation for healing,” she says. “You are worth the small changes and the nurturing required to achieve wellness and healing. Are you ready to give yourself that gift?” Weigel, a nurse practitioner for more than 20 years specializing in neurological care, brings a unique integrative medicine and holistic nursing perspective to her practice. She is a board-certified Advanced Practice Holistic Nurse and has been a Multiple Sclerosis Certified Nurse since 2005. This University of Florida alumni completed her fellowship in integrative medicine at the University of Arizona in 2018. Location: 14215 Spartina Ct., Ste. 200. For more information, call 904-543-3510 or visit FirstCoastIntegrativeMedicine.com/meet-megan. See ad, page 6. February 2021

Therapeutic Solutions of Amelia Welcomes New Practitioner

herapeutic Solutions of Amelia, in Fernandina Beach, welcomes Rev. Judi Weaver to its service provider team. Weaver, a spiritual trance channel and Certified Crystal Light Healer with more than 25 years of experience, will provide divine guidance and healing message sessions at the center. This published author is the founder of Heart 4 Souls, a nonprofit committed to healing and spiritual developRev. Judi Weaver ment. She is also a shamanic practitioner and the dedicated Grandmother in the Southern Cassadaga Spiritualist Camp. While working with clients, Weaver attunes her vibration to the God/Source love energy so she can deliver individualized messages and healings for the mind, body and soul. “Many report experiences such as a feeling of infinite love, profound insights, miraculous physical results, joy, unparalleled acceptance, abundance, clarity, and soul rebalancing,” she affirms. Therapeutic Solutions of Amelia offers a wide variety of bodywork catered to each client’s individual needs. Team member Julie Maley, LMT, NMT, shares, “Our mission is to improve our clients’ relationship with their body and higher self. This is achieved by using a unique and thoughtful approach to deep tissue massage, which incorporates practices to restore flexibility, improve posture, enhance balance, and increase range of motion.” Maley, along with John Kato, LMT, NMT; Lauren Antun, BESS, CSCS, USAW; and Danielle Cunningham, bodywork apprentice, collectively have more than 40 years of therapeutic experience. “Each of our therapists has a unique approach to helping our clients,” affirms Maley. “We’re delighted to be adding Rev. Weaver to our team.” Upcoming divine guidance and healing message sessions with Weaver will be held from 10 a.m. to 4 p.m. on February 26 and 27. Location: 905 S. 8th St. To schedule a session, call Rose at 904-3106951 or visit TherapeuticSolutionsOfAmelia.com. See ad, page 31.

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health briefs

Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries.

Maintain a Healthy Diet and Weight to Lower Cataract Risk A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk. The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.

Eat a Better Diet to Improve Gut Bacteria

A. Schaeffer-Pautz, MD

Researchers followed more than 36,000 Japanese men older than 40 for an average of 13.2 years. They found that those that consumed culinary mushrooms three times a week had a 17 percent lower chance of developing prostate cancer compared to those that ate mushrooms less than once a week. Participants that ate mushrooms once or twice a week had an 8 percent lower risk. The trend was even greater for those men over the age of 50 and was unrelated to other dietary habits. SK Design/Shutterstock.com

Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria

New research offers potential paths for treatment for the nearly 20 percent of patients with high blood pressure that don’t respond well to medications. University of Florida College of Medicine researchers, testing 105 volunteers, found that the populations of gut bacteria differed between hypertensive individuals with depression and those without depression. A second study by Italian researchers found that patients with heart attacks had different bacteria in their guts than patients with stable angina.

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health briefs

Train Students in Mindfulness to Reduce Stress and Improve Grades

December 2019

Sixth-graders that received mindfulness training each day for eight weeks experienced lower stress levels, less depression and improved academic performance compared to their peers in a control group that studied computer coding, report Massachusetts Institute of Technology researchers. In addition to that 100-student study, researchers surveyed 2,000 students in grades five through eight and found those that showed more mindfulness tended to have better grades and test scores. They also had fewer absences and suspensions.

Persephone Healing Arts Center is located at 485 6th Ave. N., in Jacksonville Beach. To learn more, call 904-246-3583, visit DrPautz.com or join them for one of their monthly open houses. Join them on Facebook. See ad on the back cover.

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Eat Mushrooms to Lower Risk of Prostate Cancer

Another unique remedy at Dr. Pautz’s disposal is therapeutic eurythmy, an expressive form of movement therapy. Based on the philosophy of Rudolf Steiner, eurythmy uses movements to express sounds and music. One of the few medical doctors to be certified in eurythmy, Dr. Pautz uses this approach to supplement the treatment of a variety of physical, medical and emotional ailments. Somewhat like its Asian counterparts, tai chi and yoga, eurythmy helps a person connect to and experience the nontangible realities of spirit and energy that are essential for all souls. Dr. Pautz’s varied background and extensive training provide her with myriad treatment choices to draw from in her practice. Whether addressing cancer, diabetes, asthma, common cold, multiples sclerosis, rheumatoid arthritis, ALS or any other illness, her treatments are personalized, insightful and far-reaching. By balancing Western and integrative medicine and avoiding chemical drugs whenever possible, Dr. Pautz provides each patient with the opportunity for a road map to longlasting, deep-seated health changes through nutritional and lifestyle advice, naturopathy, homeopathy, counseling, anthroposophic medicine, and art and movement therapy.

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be in balance for ultimate well-being leads to personalized treatments that examine and help each individual to achieve their level of optimum health. This insightful approach often offers relief to patients who have exhausted their traditional western medical options and are seeking help in alternate methods. Patients may also undergo extensive counseling to facilitate profound lifestyle changes and new ways of looking at things. They receive individualized nutritional guidelines in the hopes of facilitating improved health and releasing what needs to be transitioned. The philosophy “you are what you eat” has never been as true as in today’s quick meal society, and few know the effects of dietary choices better than Dr. Pautz. Providing your body with the fuel and tools necessary for its well-being is the first building block toward total health and healing. Combining her knowledge of medicine and nutrition, she targets habits that contribute to particular disorders and advises her patients in their diets to strengthen their immune systems and help their bodies stay strong. In treating her patients, Dr. Pautz has noticed that their nutritional habits have stemmed from a lack of knowledge about how to prepare healthful dishes. After encountering this need for education, she developed classes in the past that were focused on nutritional cooking, emphasizing the use of whole grains, tons of herbs, fresh fruits and vegetables. With a healthy diet as a base to grow from, therapies then perform better as the body becomes more receptive, receiving the aid the therapies provide. Dr. Pautz can easily suggest recipes in-session with wholesome foods that might be a first step in implementation.

Jacksonville / St. Augustine

A. Schaeffer-Pautz, MD Combining Traditional, Integrative and Anthroposophic Medicine for Well-Being and Balance n the east coast of Florida, just a few blocks from the ocean, sits one of the South’s few anthroposophically oriented medical practices. The Persephone Healing Arts Center, in Jacksonville Beach, has a wonderful, natural atmosphere enhanced by the spirit and focus of A. Schaeffer-Pautz, MD. Brought up in a Waldorf school environment, Dr. Pautz is double board certified in both integrative and internal medicine and combines the best of both worlds in her treatment of patients. Her goal is to help her patients achieve their highest level of well-being and balance, using natural approaches whenever possible. This philosophy is evident from the first view of the center: a cozy waiting room looks out onto a lovely garden area where patients can relax in the sun or rest in a spot of shade beneath the trees. Care here is particularly unique—first visits can be two or more hours of one-on-one time with the physician. Dr. Pautz takes time to learn all she can about a patient’s physical, mental and emotional well-being and then fuses her knowledge of traditional, integrative and anthroposophic medicine (a philosophy that embraces physical, emotional and spiritual aspects of the human being) to provide individual recommendations designed to work on the root of the problem. Her treatments are focused on lifestyle changes, counseling and nutrition, and this focus helps her patients not only deal with their health issues, but also maintain their higher level of wellness once the immediate problem is dealt with. Dr. Pautz’s technique has particularly helped those with chronic disorders and diseases such as depression, autism, cancer and any other internal medical disease. Her conviction that all facets of the person must

Maintain a Healthy Diet and Weight to Lower Cataract Risk

Jacksonville / St. Augustine

Train Students in Mindfulness to Reduce Stress and Improve Grades

community spotlight

A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk. The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.

Eat a Better Diet to Improve Gut Bacteria

Researchers at the University of Hawaii Cancer Center tested stool samples of 858 men and 877 women in Los Angeles and Hawaii with a mean age of 69—regarded as an ethnically diverse study population with varied food intakes. The study found that those with higher quality diets also had significantly better gut bacteria diversity, a factor linked to reduced risk for a variety of diseases. Diet quality and a reduced risk of developing chronic disease is strongly associated with fecal microbial diversity.

Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria

SK Design/Shutterstock.com

Daxiao Productions/Shutterstock.com

health briefs

Eat Mushrooms to Lower Risk of Prostate Cancer

Hong Vo/Shutterstock.com

A. Schaeffer-Pautz, MD

Combining Traditional, Integrative and Anthroposophic Medicine for Well-Being and Balance

community spotlight

n the east coast of Florida, just a few blocks from the ocean, sits one of the South’s few anthroposophically oriented medical practices. The Persephone Healing Arts Center, in Jacksonville Beach, has a wonderful, natural atmosphere enhanced by the spirit and focus of A. Schaeffer-Pautz, MD. Brought up in a Waldorf school environment, Dr. Pautz is double board certified in both integrative and internal medicine and combines the best of both worlds in her treatment of patients. Her goal is to help her patients achieve their highest level of well-being and balance, using natural approaches whenever possible. This philosophy is evident from the first view of the center: a cozy waiting room looks out onto a lovely garden area where patients can relax in the sun or rest in a spot of shade beneath the trees. Care here is particularly unique—first visits can be two or more hours of one-on-one time with the physician. Dr. Pautz takes time to learn all she can about a patient’s physical, mental and emotional well-being and then fuses her knowledge of traditional, integrative and anthroposophic medicine (a philosophy that embraces physical, emotional and spiritual aspects of the human being) to provide individual recommendations designed to work on the root of the problem. Her treatments are focused on lifestyle changes, counseling and nutrition, and this focus helps her patients not only deal with their health issues, but also maintain their higher level of wellness once the immediate problem is dealt with. Dr. Pautz’s technique has particularly helped those with chronic disorders and diseases such as depression, autism, cancer and any other internal medical disease. Her conviction that all facets of the person must A. Schaeffer-Pautz, MD

December 2019 9

Polypropylene baby bottles—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

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Use Glass Baby Bottles to Avoid Microplastic Particles

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Government Updates Risks of Amalgam Fillings

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Consider Melatonin to Lower COVID-19 Risk

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Eat Chili Peppers to Live Longer Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit. Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

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Two new studies offer hope for dealing with the winterâ&#x20AC;&#x2122;s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italyâ&#x20AC;&#x2122;s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo. A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints. People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

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Take Propolis and Vitamins A, E and D for Respiratory Tract Infections

health briefs

global briefs

Tiny Invaders

Plastic Particles Ingested in Food and Water

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Researchers at the University of Victoria, British Columbia, estimate people that drink bottled water ingest an additional 90,000 microplastic particles annually compared to 4,000 microplastics for those that drink only tap water. Food is contaminated with plastic as well, which we also ingest. The researchers took data from 26 studies that measured plastic in salt, beer, sugar, fish, shellfish, water and urban air, and combined it with U.S. dietary guidelines to calculate how many particles people likely consumed annually. The results are 50,000 particles per year for adults and 40,000 for children. When inhalation is included, the estimate rises to between 74,000 and 121,000 particles per year for adults. Even these figures are likely underestimated, because the foods in the studies make up only 15 percent of the typical American caloric intake. The particles’ effect on the human body is not yet understood. Another study revealed that some plastic is expelled from the body in feces. But there is also evidence that it gets absorbed, and that the tiniest particles can enter the bloodstream and lymphatic system, which could affect immune response and aid transmission of toxic chemicals.

Outdoor Fun

Childhood Immunity Enhanced by Natural Environment

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At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood. Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

If you love something set it free. If it comes back, it’s yours. If it doesn’t, it never was.

February 2021

Nurturing the Miraculous, Multitasking Heart by Kristy Harvell

e already know that we can’t live without our heart, but let’s take a deeper look at this incredible organ. The heart can paint the picture of the amazing design of the body perhaps better than any other part of the body. A better understanding of heart health is necessary because heart disease is the leading cause of death in the United States as well as worldwide. One person dies every 36 seconds in the United States from cardiovascular disease. About 655,000 Americans die from heart disease each year—that’s one in every four deaths.

Mechanical Heart Our heart beats about 100,000 times in one day, pumping 2,000 gallons of blood. If one were to stretch out one’s capillaries, arteries and veins, they would reach 100,000 miles in length. All of these mechanics have a very important job—to pump oxygen-rich blood and fluids to nourish the cells and organs of the body, and pump carbon dioxide and other waste materials back through the lungs, kidneys and digestive system along with the lymphatic system. When circulation slows down, we experience fatigue, swelling, and aches and 10

Jacksonville / St. Augustine

February is American Heart Month. This is a perfect time to focus on life-long, heart-nurturing habits. pains. The signs and symptoms of stress on the circulatory system can be subtle or can be expressed by more serious conditions, such as hypertension, edema, varicose veins or even cancer. Therapies that can improve the mechanical aspect of the heart include pulsed electromagnetic field (PEMF) therapy, ionic footbaths, lymphatic brushing, lymphatic massage, rebounder exercises, and various supplementation and herbs. Some of the most common nutrients and herbs include hawthorn, horse chestnut, wholefood vitamins E and C, bilberry, cayenne and cinnamon. Marjoram and cypress essential oils are also useful.

Hormonal Heart Many of us may not be aware that hormones are also carried around through the bloodstream. Most of us, however, have experienced the effect of the hormone adrenaline on heart function. We have probably felt the rush or fight or flight

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when we had to stomp on the brakes to avoid an accident, or even during times of excitement. Less obvious might be the effects that estrogen and thyroid hormones have on heart rate, blood pressure and cholesterol levels. Hormonal health is important for heart health and can often be handled by supporting natural liver detoxification and balance. Adrenal and thyroid glandular products as well as adaptogenic herbs are helpful in moderating the stress response. Stress is related to 95 percent of all disease processes. While we can’t always avoid stressors and responsibility, we can improve our body’s ability to adapt to stress and to build up our reserve levels. The more we have in our gas tank, so to speak, the larger buffer we have between health and disease. Additional stress-management techniques include exercise, meditation, journaling, daily devotionals and positive affirmations.

Electrical Heart It is quite miraculous that our heart beats approximately once every second from an electrical impulse, even though we aren’t plugged into an external source. While

some electrical problems of the heart are grounds for medical attention, there are some natural considerations. Our body’s natural electrical impulses require hydration and ions. Ionic charges are created by minerals, sea salt and electrolytes.

Emotional Heart The experience of an emotion results from the brain, heart and body acting in concert. In Eastern medicine, the heart is connected to our vitality and consciousness. It has commonly been associated with the emotion of joy, but the imbalance of joy is expressed as either too much (agitation or restlessness) or too little (depression). In the Bible, it represents the seat of the will, intellect and feelings. There are many great techniques for freeing up trapped emotions that can lead to physical conditions, including neuroemotional technique, emotional freedom technique (or tapping), NES, EVOX, hypnotherapy or brain tap. February is American Heart Month. Let’s celebrate the incredible and miraculous design of our heart by nurturing it through diet, exercise and activities that help with stress management this month and throughout the year. Let’s also remember to honor our emotional heart. Dr. Kristy Harvell is the owner of Health by Design, located at 2002 Southside Service Rd., in Jacksonville. Harvell graduated in the Phi Chi Omega Honor Society, cum laude, with certification in Cox flexion distraction technique. She has studied pediatrics and pregnancy care, clinical applied nutrition, and thermographic and surface electromyography (EMG) diagnostics. She is certified in Brimhall’s Six Steps to Wellness, has completed 200 hours of applied kinesiology training, and has hundreds of hours of study in the fields of functional medicine and clinical nutrition through Metagenics and Standard Process as well as advanced clinical training with Ulan Nutritional Systems. For more information or to make an appointment, call 904-3633374 or visit HealthByDesignFL.com. See ad, back cover. February 2021

conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet by April Thompson

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ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

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While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats. The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet. A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan. Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.” Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a

Nutrients for Heart Health

Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits. There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health. Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing. Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.” For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes. Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender. In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve. Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds. 2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week. Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out. February 2021

Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 6 servings 2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes. Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture. Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well. Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished. 1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper. Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown. In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days. Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish. Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein. Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 14

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courtesy of laura flippen

Yield: 2 servings

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International Foundation for Spiritual Knowledge Offering Online Development Classes by Marilyn Jenquin

he mission statement of the International Foundation for Spiritual Knowledge is “to promote the religion, science and philosophy of spiritualism in an environment where seekers can explore and develop freely and safely.” The foundation uses the British style of evidential mediumship as taught at the Arthur Findlay College, in Stansted, England. Spiritualism also includes spiritual healing, and the foundation does teach that also. Development classes are an opportunity for you to develop your personal psychic/medium/spiritual skills in a supportive environment with other “likeminded people”. They are designed to be a part of your life—not your whole life. These types of skills need to be “grown into, absorbed and processed” until they feel right. These skills are not ones that can be fully developed in a class or two. The classes are designed to build working knowledge and skill level over time. They are for those that have been having “things” happen in their life that they would like to understand and control, and also for people that are not sure they have any skills but would like to try to develop them. These classes are for you if you want to use them professionally or if you want to use them only in your everyday life to enhance the journey. No matter what level you may be on at this time, there

are classes that will fit your needs. Currently, classes are online; before the pandemic, they were in-person classes. If you are new to this topic, the best fit would be the Special Topic Classes, which cover the basics and get you off to a good start. The regular monthly classes in each city are for people that have learned the basics and want to continue learning or simply being part of a group of like-minded people. For those that have been studying this for a while and are interested in developing to a professional level, there is a Mediumship Certification Program available. Besides your personal development, these classes are an opportunity to be around like-minded people where you are free to discuss topics and beliefs normally not discussed in your everyday world. Yes, these are skills you can learn and use every day! Marilyn Jenquin has been involved in spiritualism since 1980. She is a professional medium; spiritualist teacher; and founder and director of the International Foundation for Spiritual Knowledge, a 501(C)(3) nonprofit religious educational foundation established in 1999. She teaches British-style evidential mediumship, and is also available for private readings. For more information, visit her website, ifsk.org, or email her at Dependablepcf @EarthLink. net. See ad, this page.

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fit body

Halting Hypertension Exercises to Lower High Blood Pressure

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by Marlaina Donato

n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings. Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.” Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

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Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.” Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing. “Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.” For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.” Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.” Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com. February 2021

wise words

Shefali Tsabary on Conscious Relationships by Sandra Yeyati

ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family. She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work Why do we have look like? so much trouble with our romantic The first step is realizing that what’s happening in the relationship is really a reflection relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and

What’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy.

of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, un-layering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work?

We become more honest, more up front, more candid and ready to meet the other at our new place of growth. If the other doesn’t

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want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

inspiration

How do you define love?

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself—how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you. For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

BECOMING HEART-MINDED

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Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

by Sarah Blondin

e already know what it feels like to be in our hearts. Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly. This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there. At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple. It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the

consciousness of our heart. If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease. This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart. When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool— to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breaths into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart. Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com. February 2021

healing ways

Tools for Inner Peace

Exploring Mindfulness and Meditation by Marlaina Donato

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

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Immersion in the Moment

Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression. For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Diving Deeper

While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame. Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.” Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.” TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader. Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style. By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley. Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Meditative Approaches to Try Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation. motok tonn/Unsplash.com

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment. Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

Meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition.

Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com. February 2021

healthy kids

VEGGIE TRICKS How to Get Kids to Eat Better by Ronica O’Hara

t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches. SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggiefilled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

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USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com. ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the NAJax.com

week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com. TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com. REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com. BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com. REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic. Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials. PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit. GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable. THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group. February 2021

Big Love From Small Animals

The Joy of Furry Little Companions by Julie Peterson

eople think rabbits are quiet carrot-munchers, but they’re much more. Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans. Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”

and very smart, which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach. “They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

Buyer Beware

Just because small animals seem simpler to care for, it should be noted that their

For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat. For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious 24

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Small and Sweet

health depends on specific diets, bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day. There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org. Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and

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natural pet

behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

eco tip

oleg kozlov/AdobeStock.com

In 2019, the journal Aging & Mental Health published a survey that concluded pets benefit older adults by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.” According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too. “Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.” Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky. My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.” Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

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Health Helpers

Shoes Off!

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces. Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors. Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths. Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier. Designate one or two pairs as

indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-oldfashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold. Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery. Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests. February 2021

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calendar of events

WEDNESDAY, FEBRUARY 10

To submit calendar listings, or for more information about submission requirements, please email Publisher@NAJax.com.

Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via ZOOM. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-2871505. UnityInJax.com.

TUESDAY, FEBRUARY 2

THURSDAY, FEBRUARY 11

Twin Hearts Meditation – 6-7pm. Developed by Master Choa Kok Sui, this advanced meditation technique is aimed at achieving illumination of universal consciousness. This is a free service by instructor Falli Shah, to bring more positive awareness and harmony to the community. Bring a mask. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

Livin’ Libido Loco: Hormone Health – 6:30pm. With Dr. Kristy Harvell. You might be surprised to find out that your hormonal health is related to your thyroid or your adrenals. Learn how to balance your hormones and your love life naturally. Health by Design, 2002 Southside Service Rd, Jacksonville. 904-363-3374 or HealthbyDesignFL.com.

SATURDAY, FEBRUARY 13

WEDNESDAY, FEBRUARY 3 Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-2871505. UnityInJax.com.

THURSDAY, FEBRUARY 4 Transcendental Meditation Introductory Talk by videoconference – 6:30pm. All the info you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register 904-375-9517 or Jacksonville@TM.org for connection information by email or text.

SATURDAY, FEBRUARY 6 Kundalini Yoga – 9-10am. With Ashley Ireland. Yoga of awareness awakens your full potential through stimulating Kundalini energy, dormant at the base of your spine, causing the energy to rise up through the energy centers, or chakras, of the body. Build physical vitality and increase consciousness. Suitable for all ages and stages. $15. Seventh Wonder Holistic Spa, 4236 St Johns Ave, Jacksonville. 904-381-8686. Register: SeventhWonder.com/events. Reiki I Class – 10am-5pm. With Brian Dean. Healing self and others. 6 CEUs for Florida massage therapists. Space is limited. Hosted by Caring Palms Healing Arts. $150 with $75 deposit required at registration. Register: 904-246-2206 or Brian@ caringpalms.com or CaringPalms.com.

SUNDAY, FEBRUARY 7

The Energy Body: Exploring and Awakening the Chakras – 3-4:15pm. Two-part workshop with Irene Schrank and Chris Calvelli. First session will focus on the lower three chakras; Muladhara (root), Svadistana (sacral), and Manipura (solar plexus), plus Anahata (heart) chakra. The second session we will concentrate on the Sahasrara (crown), Anja ( third eye) and the Vishudda (throat) then return to the heart chakra. $90/per person (both sessions included), Mind Body and Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. Info/register: 904-992-9930. Live Channeling Circle – 5pm. Also Feb 14, 21 & 28. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930 or Rev.Judi.Weaver@gmail.com.

TUESDAY, FEBRUARY 9 Sound Healing and Chakra Balancing – 7-8pm. Sound healing sessions create deep relaxation by using vibrations that calm your mind and body and give you mental clarity. It has been shown to relieve anxiety and insomnia, lower blood pressure, improve circulation, and reduce respiratory rates. Sound healing is also known to give you more energy and can relieve common ailments. $35/1.5hour session. Mind Body & Beyond Center, 14215 Spartina Ct Ste 300, Jacksonville. 904-992-9930 or Info@mbandbcenter.com.

Transcendental Meditation Introductory Talk– 1pm. All the info you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. 530 Beachview Drive. Postell Market, Casino Bldg. Room 112. St. Simons Island, GA, Free. Register 904-375-9517 or Jacksonville@TM.org.

SUNDAY, FEBRUARY 14 Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to our YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. Live Channeling Circle – 5pm. Also Feb 21 & 28. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com.

TUESDAY, FEBRUARY 16 Twin Hearts Meditation – 6-7pm. Developed by Master Choa Kok Sui, this advanced meditation technique is aimed at achieving illumination of universal consciousness. This is a free service by instructor Falli Shah, to bring more positive awareness and harmony to the community. Bring a mask. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

Pranayama and Meditation – 10-11am. Pranayama is the conscious awareness of breath. Through guided breathing, you will increase the oxygen to your brain and all your internal organs which facilitates physical healing. Class limited to eight people. The class will be held outside if weather permits. Bring your own mat and accessories. $20. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Register: 904-381-8686 or SeventhWonder.com/events. Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to the YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

February 2021

WEDNESDAY, FEBRUARY 17

SUNDAY, FEBRUARY 21

Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to our YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

THURSDAY, FEBRUARY 18

Animal Communication Workshop – 11am-1pm. Curious what your pet or animal friend is thinking? Do you talk to your animal friend and pause for a response? Does your animal friend look you in the eye with a tilted head and you wait for their mouth to open and words to fall out? $85. Mind Body & Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. RSVP: 904-992-9930. Info@ mbandbcenter.com.

Transcendental Meditation Introductory Talk by videoconference – 12noon. All the info you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register 904-375-9517 or Jacksonville@TM.org for connection information by email or text.

FRIDAY, FEBRUARY 19 Sound Journey – 7-9pm. Begin by centering with a guided meditation then relax and enjoy the healing sound of instruments such as drums, chimes, tuning forks, and crystal singing bowls. Followed by a Drum Healing Journey. $50. Mind Body & Beyond Center, 14215 Spartina Court Ste 300, Jacksonville. RSVP: 904-992-9930. Info@mbandbcenter.com.

Meditation: The Creative Pathway – 10am-1pm. With Steve Smith, Delphi University, health and teacher facilitates this workshop, exploring three key areas to help you create a healthy and meaningful creative practice. $125. Mind Body & Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. RSVP: 904-992-9930. Info@mbandbcenter.com.

SATURDAY, FEBRUARY 20

Mediumship and Messages – 9am. Rev. Judi Weaver, spiritual intuitive channel, will provide information and guidance about physical and spiritual development of Mediumship. She will then demonstrate by altering her state of consciousness into a higher vibration so that each participant can receive an inspirational guidance message from a Universal Light Being: God source, arch angel, master, spirit guide or a loved one. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930 or Rev.Judi.Weaver@gmail.com.

Kundalini Yoga – 9-10am. With Ashley Ireland. Yoga of awareness awakens your full potential through stimulating Kundalini energy, dormant at the base of your spine, causing the energy to rise up through the energy centers, or chakras, of the body. Build physical vitality and increase consciousness. Suitable for all ages and stages. $15. Seventh Wonder Holistic Spa, 4236 St Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

Jacksonville / St. Augustine

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Meet Your Spirit or Totem Animal Workshop – 2-4pm. Spirit Animal or Totem Animal is a phrase originally linked to Shamanism, in the belief that each and every being that resides on Mother Earth is inter-connected and inter-related, and therefore we are all one. $85. Mind Body & Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. RSVP: 904-992-9930. Info@mbandbcenter.com.

MONDAY, FEBRUARY 22 Lightworkers and Awakening – 2pm. Via Zoom with Rev. Judi Weaver. The increase of energies and vibrational shifts are affecting everyone and there is a mass awakening happening to sensitive individuals. This is often described as a yearning to know; to understand; feeling physical changes; vivid dreaming; knowing things that you do not know how; seeing things beyond your physical

eyes; and hearing internal voices or guidance. You are not crazy but awakening. $20. Register: SpiritualServices.online/.

WEDNESDAY, FEBRUARY 24 Heart Health – 6:30pm. With Dr. Kristy Harvell. Often we realize how fragile our heart is emotionally. But are you aware of how fragile it is physically? We will educate you on the secrets to heart health, and debunk the myths of fats and cholesterol. Health by Design, 2002 Southside Service Rd, Jacksonville. 904-363-3374. HealthbyDesignFL.com Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

FRIDAY, FEBRUARY 26

Heart 4 Souls Spiritual Guidance – 2pm. A virtual monthly event on the 4th Sunday. Guests receive an overall group message from the heart, followed by a live channeling session where Universal Light Beings provide guidance and answer questions for spiritual wisdom and support you with the expansion of your soul. Universal Light Beings may be messages from the God Source, Great Spirit, Arch Angels, Masters, Spirit Guides, Lemurian’s, etc. Free on Facebook Live virtual gathering on Heart 4Souls. Info: 386-503-4930. Rev.Judi.Weaver@ gmail.com or SpiritualServices.online. Indian Cooking Class – 4-6pm. Join spa owner Falli Shah and her husband Sunny Shah for a vegan, Indian cooking class. This delicious event includes Pulao, Raita Sauce, Rotti, and Papadum, freshly prepared in front of you on an outdoor deck overlooking the garden. $45. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Register: Seventh-Wonder.com.

Divine Guidance and Healing Messages – Feb 26-27. 10am-4pm. Spiritual Trance Channel, and international professional Certified Crystal Light Healer Rev. Judi Weaver will provide divine guidance and healing messages. Therapeutic Solutions of Amelia, 905 S 8th St, Fernandina Bch. Schedule: 904-310-6951.

Full Moon Meditation and Sound Healing – 6:30pm. Begins with a centering guided meditation, then relax and enjoy the healing sound of instruments such as drums, chimes, tuning forks, and crystal singing bowls. Sound healing sessions create deep relaxation by using vibrations that calm your mind and body and give you mental clarity. $25. Mind Body & Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. RSVP: 904-992-9930. Info@ mbandbcenter.com.

SUNDAY, FEBRUARY 28 Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to our YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

THURSDAY, MARCH 4 Transcendental Meditation Introductory Talk by videoconference – 6:30pm. All the info you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register 904-375-9517 or Jacksonville@TM.org for connection information by email or text.

SATURDAY, MARCH 6 Talking Stick Circle – 5pm. Join for a Native American gathering to share ancient teachings as channeled from our Elders. Follow the tradition of cleansing and synchronize our souls through the sacred practice of drumming. Bring your instruments, family, friends; children welcome. Handmade gift exchange (bring two). Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com. Beaches WellFest – 8:30am-2pm. 5K beach run, health resources and healthy lifestyle vendors. Johansen Park, Atlantic Bch.

SATURDAY, FEBRUARY 27 Reiki II Class – 10am-5pm. With Brian Dean. Healing self and others. 6 CEUS for Florida massage therapists. Space is limited. $150 with $75 deposit required. Hosted by Caring Palms Healing Arts. Register: 904-246-2206 or Brian@caringpalms.com. Info: CaringPalms.com.

plan ahead

SUNDAY, MARCH 7

Live Channeling Circle – 5pm. Also Feb 28. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com. Drum Circle – 6-8pm. With Julianne Battaglia Get your groove on and drum to the energy of the moon! Share in the joy of expressing yourself through music and dance. Receive instructions on different drumming styles to practice. There will be time for group jam at the end. Bring your own percussion instrument recommended; extra instruments available share. $15. This event is in partnership with the Cosmic Church of Truth. Register: Seventh-Wonder.com/events/

Live Channeling Circle – 5pm. Also Mar 14. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com.

SATURDAY, MARCH 20 Operation New Uniform Health Workshop – 11am-1pm. This event is for Military active duty, veterans and their families. Join for lunch and learn from Dr. Kristy the importance of advocating for your health. More than nine health vendors will talk about solutions and alternatives, plus prizes and drawings. Health by Design, 2002 Southside Service Rd, Jacksonville. 904-363-3374. Health ByDesignFL.com.

PLANS CHANGE • CALL AHEAD

February 2021

community resource guide

INTEGRATIVE MEDICINE

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Ads@NAJax.com to request our media kit.

GROCERY

ACUPUNCTURE

NATIVE SUN

A WAY OF LIFE ACUPUNCTURE

1585 3rd St North, Jacksonville Beach 904-853-5497 NativeSunJax.com

4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 AWayOfLifeAcupuncture.com Dr Christine Yastrzemski, NCCAOM, AP AP2255 Dr Sarah Thomas, DACM, AP AP4183 NCCAOM Board Certified Acupuncture Physician specializing in acupuncture and Chinese herbal medicine. We offer the highest quality of care while customizing treatments that best suit your needs. See ad, page 6.

FOOT SPA BE PAMPERED FOOT SPA

4130 Salisbury Rd #1020, Jacksonville Tuesdays in St. Augustine By appt: 904-768-0022 bepamperedfoot.com Foot detox, therapeutic pedicure, deep foot massage, Medi-pedicure, great for seniors, nail whitening and toenail restoration. Kathy Griggs, Certified Master Pedicurist FV0572994.

J a x B e a c h ’s community organic grocer, local food and essential items. Order online for curbside p/u.

HEALING CENTER MIND BODY & BEYOND CENTER 14215 Spartina Ct, Ste 300 Jacksonville • 904-992-9930 MindBodyAndBeyondCenter.com

Comprehensive. Integrative. Transformative. Strategies for developing awareness and understanding. Harmonize the mind and the body and spirit will follow. Find greater intuitive and creative ability, have a fuller expression of love, enhance your sense of self-worth and bring spiritual qualities into your life. #MM35640 See ad, page 23.

HERBS LAURENCE LAYNE, LMT, HERBALIST Healing Waters Clinic & Herb Shop 26 Clark St, St. Augustine 904-826-1965 • HealingWatersClinic.com MA0010746 MM005595

FUNCTIONAL MEDICINE JACKSONVILLE HEALTH & WELLNESS CENTER

A holistic center specializing in pain relief and chronic health issues. Certified in neuromuscular and deep tissue bodywork, myofascial therapy, craniosacral balancing, east-west herbalism. Offering attunement energy healing since 1978. See ad, page 29.

Dr Jon Repole, DC, CFMP 9957 Moorings Dr, Ste 403 Jacksonville (Mandarin) 904-268-6568 • DrRepole.com

Certified Functional Medicine Practitioner. Find the cause of your health challenge. Our office will create a doctor supervised custom-tailored health program that will include the following: meal planning, supplemental prescriptions, detoxification guidance, food/lifestyle coaching, exercise prescriptions, accountability, on-line patient portal, and more. We utilize the most advanced diagnostics testing available to aid both our diagnoses and treatment. See ad, page 18.

Jacksonville / St. Augustine

HOLISTIC WELLNESS SPA SEVENTH WONDER HOLISTIC SPA 4236 St John’s Ave, Jacksonville 904-381-8686 • Seventh-Wonder.com

A true sanctuary away from the stresses of the world since 2002. Offering: Ayurveda consultation and services, natural alternatives to facelift, massages, facials, eyebrow threading/tinting, reiki, pranic healing, ear coning, sauna, and a Himalayan salt room.

NAJax.com

FIRST COAST INTEGRATIVE MEDICINE

Megan Weigel, DNP 14215 Spartina Ct, Jacksonville 904-543-3510 FirstCoastIntegrativeMedicine.com A holistic, heart-centered and evidence-based approach to care for people living with neurological conditions and symptoms. Dr Weigel has nearly 20 years experience in neurology and neurological care. See ad, page 6.

MASSAGE A WAY OF LIFE ACUPUNCTURE 4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 AWayOfLifeAcupuncture.com

Licensed professional massage therapists provide Swedish, deep tissue, therapeutic, hot stone and other therapies. Massage can play a huge part in your overall health. MM37388. See ad, page 6.

CARING PALMS MASSAGE AND REIKI Brian Dean, LMT MM40693, MA36835 476 Osceola Ave, Jacksonville Beach 904-246-2206 • CaringPalms.com

Professional massage and energy work. Many styles of massage, Reiki, meditation, mediumship, massage & Reiki classes. Continuing education for Florida LMTs. See ad, page 29.

MEDITATION TRANSCENDENTAL MEDITATION CENTERS

• Karen & Herb Bandy, Certified Teachers 904-375-9517 • Jacksonville@TM.org • Regine de Toledo & Richard Pinto, Certified Teachers 904-826-3838 • StAugustine@TM.org The TM technique is an effortless, non-religious, evidence-based practice for eliminating stress, increasing well-being and expanding consciousness. Certified Teachers give individual instruction and ongoing support. See ad, page 17.

MEDICAL MARIJUANA CARD CERTIFIED MEDICAL MARIJUANA DOCTORS

10695 Beach Blvd • 904-299-5300 920 Blanding Blvd, Ste 4 • 904-420-0044 2085 A1A S, St Augustine • 904-299-7373 CMMDR.com Patients with a qualifying medical condition can become a Florida medical marijuana patient in two easy steps and gain access to Florida Medical Marijuana Dispensary discounts, deals and special savings. License number OS8874. See ad, page 28.

MENTAL HEALTH COUNSELING MIND BODY & BEYOND CENTER Melissa Fenton, PhD, LMHC 14215 Spartina Ct, Ste 300 Jacksonville • 904-992-9930 MindBodyAndBeyondCenter.com

Dr. Fenton, licensed psychotherapist, offers traditional individual and family therapy to adults. Individual and couples, E M D R / E F T, m i n d f u l n e s s , meditation, loss/trauma, stress management, women’s health, sexuality. Tele-health sessions available. See ad, page 23.

PSYCHIC CHANNEL REV JUDI WEAVER

Heart 4 Souls Inc, Ormond Beach Rev.Judi.Weaver@gmail.com 386-503-4930 • Heart4Souls.com

energy distance.

Channeled spirit messages, crystal light healer, divine personal guidance, shamanic practitioner, spiritual counseling, guided meditations, home/property blessings, vision quest journeys. For individuals or groups—in person, virtual/on-line, phone or

SPIRITUAL CENTERS UNITY CHURCH FOR CREATIVE LIVING IN ST JOHNS 2777 Race Track Rd, St Johns 904-287-1505 • UnityInJax.com

Unity offers positive, practical teachings that support spiritual evolution and abundant living. They take an extremely positive approach to life, emphasizing our Oneness in God and the goodness in people and all life. Join to travel the journey of spiritual unfoldment together. See ad, page 5.

YOGA YOGA DEN

Mandarin | Fleming Island | Southside | Avondale | World Golf Village | San Pablo | Bayard | Crossroads | Oakleaf Yoga-Den.com Founded in 2002, all Yoga Den teachers are graduates of YogaDen’s nationally accredited 200hour TT Program. Members may use their key tags at all locations with Passport Membership. Hundreds of weekly classes. Our philosophy is No Judgement, and all levels will feel welcome. See ad, page 8.

MIND BODY & BEYOND CENTER

14215 Spartina Ct, Ste 300 Jacksonville • 904-992-9930 MindBodyandBeyondCenter.com Private or semi-private, tailored to your needs. Chair, Restorative, Yin n Yoga Nidra, Breathwork, Meditation, Sound Healing, Chakra Opening, Breathwork and or a combination. Call to schedule your individual or small group class. See ad, page 23.

METAPHYSICAL STORE SPIRITUAL UPLIFTS

2186 Park Ave, Ste 102, Orange Park 904-292-4555 SpiritualUplifts.com Metaphysical services, including life coaching, spiritual readings, energy work, crystal healings, biomat, aura photography, chakra and astrology reports and more. World-renowned speakers and demonstrations to further your spiritual journey. See ad, page 17.

NUTRITION/KINESIOLOGY HEALTH BY DESIGN

Dr Kristy A Harvell 2002 Southside Blvd, Jacksonville 904-363-3374 • HealthByDesignFL.com Nutrition Response Testing™ gets to the underlying cause of your condition by testing for food sensitivities, heavy metals, and chemical toxins. A Clinical Nutrition Program will be designed for your individual needs. See ad, page 32.

Coming Next Month MARCH

Plant Medicine for Mental Health Plus: Organic Farming

February 2021

February 2021 Jacksonville St. Augustine Natural Awakenings Magazine

Articles inside

BIG LOVE FROM SMALL

TOOLS FOR INNER PEACE

SHEFALI TSABARY

NURTURING THE

BECOMING

VEGGIE TRICKS

HALTING HYPERTENSION