March 2023 Natural Awakenings Jacksonville - St. Augustine Edition

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Hello and welcome to our March edition. Spring is a glorious time to enjoy outdoor activities in northeast Florida.

It’s also is the perfect time to remember that we are what we eat. Are you planting your spring and early summer garden this month? From the many varieties of delicate lettuce and greens to versatile and powerful herbs like oregano, thyme and basil, a single raised bed can provide months of daily salad.

The healing and regenerative power of organic, freshly harvested produce may be life changing, especially for those with chronic illness. Our wise ways section features Dr. Terry Wahls, author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. Wahls promotes several large daily servings of freshly harvested vegetables and fruit, and coined the term, “Mind your Mitochondria”. Our food is converted to energy by mitochondria. Besides this, mitochondria is also responsible for regulating the metabolic activity of the cell, promoting cell multiplication and cell growth. It also detoxes ammonia in the liver cells. Wahls was once confined to a tilt-recline wheelchair after being diagnosed with MS. She now enjoys an active lifestyle and rides her bike to work every day. The protocol she developed to overcome this degenerative disease is detailed in her book. Learn about her journey back to wellness and the ongoing study she’s conducting using her methods to reduce disease progression in MS patients.

Multiple Sclerosis is also the focus of healing ways. Tony Ferro, founder of Change MS explores how to reduce inflammation and promote neuroregeneration through diet modification. Autoimmune diseases like MS respond to behavioral and attitudinal changes. Maintaining a healthy microbiome helps gut integrity, immune balance and overall health.

Eating for kidney health is featured in conscious eating this month. One in seven adults is diagnosed with chronic kidney disease each year. If caught early, within the first three stages, kidneys will respond to lifestyle modifications and alternative interventions. Combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. The kidney nurturing recipes include cilantro lime cauliflower rice. See more recipes online at najax.

High intensity interval training is trending in the fitness industry, with several area gyms offering short-form exercise done in intense bursts. Our fit body section describes the benefits of high-intensity interval training. Though it may look intense, most healthy adults are able to work up to high intensity sessions by starting slowly.

Our tech wellness feature discusses the adverse effects from cell phones, with practical tips to mitigate your exposure. The research in this article is from The Environmental Health Trust, a think tank promoting healthier environment through research, education and policy.

There are many local health related events this month, featured in our local editorial starting on page 4, and also in our calendar at the back of the magazine.

Enjoy reading, and we’ll see you in April!

Rebecca Young, Publisher

Rebecca Young, Publisher

JHWC March Events

Upcoming Reiki Events at Seaside Power Yoga

Jacksonville Health and Wellness Center (JHWC) is sponsoring a lecture presentation by Dr. Will Tuttle on Healing Our World: A Deeper Look at Food at 6:30 p.m. on March 17 at the Jacksonville Gem & Mineral Society. Then on March 25 at noon, JHWC is hosting a Functional Medicine Open House, which will include a lecture on Longevity Secrets by JHWC owner Dr. Jon Repole, a certified functional medicine practitioner and doctor of chiropractic.

Tuttle—the visionary author of the international bestseller The World Peace Diet—will deliver an inspiring talk about the hidden dimensions of our culture’s food system. His revolutionary book connects many dots–culturally, historically, nationally, ecologically, psychologically and spiritually–to reveal how our routine exploitation of animals for food and other products boomerangs in countless ways, affecting both our outer world and the inner landscape of our daily experience. A more conscious way of living is beckoning, and the World Peace Diet approach blends mindfulness with kindness and respect for each other and all expression of life, creating a practical foundation for harmony and freedom for ourselves and the world.

“Join us as we explore new connections and discover how we can build radiant health, awaken awareness and bring healing to our world,” says Repole. There will be a free whole foods plantbased potluck (bringing a dish is welcomed but not required) as well as gifts and prizes.

At noon on March 25 at JHWC, Repole will discuss the latest advances in treatment, genetics and biohacking, combining the best of modern medicine alongside ancient wisdom practices. Attendees will learn how to take back their lives from chronic illness, including autoimmunity, weight gain, chronic fatigue, hormonal dysfunctions and more. Following the lecture, there will be a tour of the facility.

Location of March 17 event: 3733 Crown Point Rd. Location of March 25 event: 9957 Moorings Dr., Ste. 403. For more information, call 904-268-6568 or visit DrRepole.com. See ad, page 27.

Touch Massage and Reiki is hosting a Reiki Cleansing Circle from 2 to 3 p.m. on March 5 at Seaside Power Yoga Studio, in Jacksonville Beach. Attendees will experience one hour of energy healing by multiple certified reiki masters at one time, including Touch Massage and Reiki owner Julia Everson, Marcus Brooks and Susan Gurov. Then on April 15 and 16, from 1 to 3 p.m., these same three practitioners, along with British-style medium Marilyn Jenquin, will host a Reiki Activation and Mediumship Workshop at the yoga studio.

The two-day workshop is designed to introduce participants to the spiritual healing arts of reiki and British-style mediumship. Day one is Reiki Activation, where attendees will be guided through exercises to increase their life force energy. They will tangibly feel their energy cultivating between the palms of their hands within 15 seconds. A group meditation will then take place to activate participants’ ability to experience the beneficial effects of reiki and channel it. The day will end with a sound bath with crystal singing bowls and other high-vibration sound healing instruments.

Day two is Messages from Loved Ones in the Spirit World. Jenquin will connect with people in the spirit world that will be trying to deliver messages to those in attendance. Not everyone may receive a message, but all will receive joy from this experience. After the message portion of the mediumship demonstration, Jenquin will be available to answer questions about how all this works. She has been involved in spiritualism since 1980, after her first private reading in Cassadaga. Since that time, she has studied with several teachers in many different locations, including eight years at the Arthur Findlay College, in Stansted, England.

Attendees are asked to bring a yoga mat and eye cover for day one if they choose and to dress comfortably. They are also asked to arrive 15 minutes prior to check in and get situated.

Cost for Reiki Cleansing Circle: $50. Cost for workshop: $100 for two-day admission; $55 for one day. Seats are limited, and one must RSVP in advance. Location: 1524 3rd St. N. For more information or to register, visit TouchMassageHealing.com. See ad, page 21.

Julia Everson

Free Online Gut Health Workshop in March

Join Meghan Varner—integrative nutrition health coach and physical therapist—and Dalia Philbeck—integrative nutrition health coach, nurse practitioner and co-owner of D&D Health, Wellness & Travel—on March 8 at 7 p.m. for a free one-hour online interactive workshop, titled What’s Eating You? Your Gut and Stress, to learn about the gut-brain connection and strategies to improve stress management and gut health. They will also be giving out a free guide to all attendees.

“Do you struggle with upset stomach, pain, nausea, constipation or cramping? The state of your gut is impacted by your stress, and your stress levels are impacted by your gut health,” explains Philbeck, who practices a holistic approach to health and wellness and helps her clients find the healthy lifestyle that works best for them—putting the power back in their hands.

To register, visit Eventbrite.com/e/whats-eating-you-your-gutand-stress-tickets-538041726287. For more information about D&D, visit DDWellnessJax.com. See ad, page 11.

Accessing 5D Class Offered

Sacred Living Solutions is offering a class on the 5D Quantum Source Field on March 4, from 1 to 4 p.m. at the Mystic Light Center, in St. Augustine. Thia Belden, MS, owner of Sacred Living Solutions, will instruct attendees on how to use the tools and techniques of accessing the magic of the quantum source field.

“Step into the power, magic, ease and beauty of 5D sacred living, where you walk as your authentic self in joy and divine love connection every day,” shares Belden, an author, spiritual life coach, mental health counselor and sacred living practitioner for more than 30 years.

“This is a place of observable magic, where we are stepping up to live more deeply in greater harmony and devotion in a new level of stillness as a new way of being,” adds Belden. “We miraculously magnetically draw new experiences from a still point with our new intentions from unlimited love and light.”

Cost: $35. Location: 2825 N. 10th St. For more information or to reserve a spot, contact Belden at 340-642-3173, CynthiaBelden@yahoo.com or on Facebook at Sacred Living Solutions. See ad, page 11.

Cynthia Belden

Sedona Wellness Retreat in April

Empowering Wellness is hosting a wellness retreat in Sedona, Arizona, from April 20 through 23. Attendees will experience a powerful Earth Day weekend like none other, which will include yoga, creating gemstone mala bracelets, massage therapy, ecstatic dance, a cacao ceremony, sound therapy with singing bowls, a traditional sweat lodge, and a sunset hike with a shaman mystic healer that will feature a meditation journey in an energy vortex.

“My true passion is to be able to teach others how to take healing into their own hands and to empower their health and wellness journey,” shares Empowering Wellness owner Leona Douglass, an experienced licensed massage therapist, reiki master, ACE certified personal trainer, theta practitioner, frequency practitioner, shaman and Young Living independent distributor.

“As someone who is very passionate about travel—I’ve traveled to 105 countries—and about all things wellness, it’s a dream of mine to be able to combine the two of them together,” adds Douglass, who helps her clients achieve new levels of health and wellness through bodywork, fitness, aromatherapy, healing workshops and destination wellness retreats.

While enrolled in the fascial stretch therapy program for all three levels at the Stretch to Win Institute, in Chandler, Arizona, Douglass said she would visit Sedona on the weekends and fell in love with the place. “I knew there was something magical and healing about that land, the energy vortexes and practitioners,” she shares. “So I thought to myself, my first destination wellness retreat when the world finally opens back up again is going to be Sedona on Earth Day to celebrate Mother Earth.”

Douglass said the retreat will start with an intention-setting ceremony, during which participants will create their own mala bracelets by tapping into their intuition and seeing what crystals speak to them. She said that this will be something that they’ll always have to remind them of their healing experiences in Sedona.

The next morning will kick off with a yoga class. There will then be some free time for participants to shop, have lunch, go to the gym and swim before receiving massage treatments right in their own hotel rooms, so they can completely relax. “That’s the one thing that’s different about a vacation than a retreat,” says Douglass. “After a vacation, nine times out of 10, you go, ‘Man, I need a

vacation from my vacation.’ When you come back from a retreat, you go, ‘Man, I feel retreated, I feel relaxed, I feel rejuvenated.’”

That evening, there will be an ecstatic dance DJ, so participants can breathe and experience meditation in movement. Next, there will be a singing bowl practitioner emerging listeners in a south bath, so they will have a chance to relax to vibrations of sound healing. Then participants will step into a cacao ceremony. “Cacao is the number one heart chakra-opening plant medicine,” notes Douglass. “We will actually be serving traditional ceremonial cacao that has been blessed.” She says that participants will breathe their intentions, prayers, aspirations and dreams into the cacao, and then will drink it, inhale and really feel and enjoy the taste of it. “They will feel the energy going right into their energetic heart space,” exclaims Douglass.

After the cacao ceremony, there will be a burn ceremony, where folks will focus on releasing what no longer serves them and call in what they want to truly manifest in their lives. “We are going to burn it in the fire to ignite the healing out into the world, to be able to truly light the fire within, to be able to shine that light out,” Douglass explains.

The next day, participants will start off with another beautiful yoga practice, and then will have some time to hydrate, refuel and get ready to go into a traditional shamanic sweat lodge, during which a shaman mystic healer will guide them through the sweat lodge meditation. Next, after some welcome hydration, they will hike during sunset into an energy vortex for an Earth Day meditation celebrating Mother Earth.

During their final morning, there will be a yoga and meditation closing ceremony focusing on their gratitude. Participants will have time to reflect and journal about their healing experiences at the retreat so that they can take this back home with them and share it with others. “As they open their hearts and are able to give love and gratitude and light from within out into the world, they will create a ripple effect for the collective. I truly believe that I was sent on this Earth to be a healer, and I’m healing the world one person at a time,” shares Douglass.

Cost: $2,399 per person; price includes all activities, breakfast, light snacks and lodging (does not include airfare). For more information or to register, visit EmpoweringWellness.me. See ad, page 7.

Leona Douglas

Beaches End of Life Doula Now Open

Beaches End of Life Doula is now open and serving northeast Florida. Owner Tammy Hostetler works directly with the dying and their families as a non-medical advocate. Services include preparing fi nal wishes, eulogies and videos, errands and much-needed breaks for family members.

Tammy works along with hospice to provide comfort to the terminally ill. Advance directives, communication with out-of-town family, helping with final plans and talking about end of life are additional services provided. Tammy is also a licensed massage therapist in Florida, and believes that touch is something everyone needs. As a death doula, she is honored to be near those at the end of life that have no family nearby.

For more information, call 904-351-8216 or visit BeachesEndOfLifeDoula.com.

New Offerings at Seventh Wonder

Seventh Wonder Holistic Spa, in Jacksonville, is offering a Chakra Tibetan Singing Bowl Therapy workshop series with sound therapist Kellie Norrgard on Thursdays in April from 6:30 to 8 p.m. (April 6, 13, 20 and 27). People can also book a private sound therapy session at Seventh Wonder.

Singing bowls are often used in spiritual or religious settings to invoke meditation or relaxation through the resounding vibrations and pleasant sounds they emanate. They can also be used in sound therapy to induce healing and treat various ailments. Sound vibrations affect us because they connect to the energy points in our body, referred to as chakras.

During the workshop series, Norrgard will help attendees unblock and awaken their chakras with sound. Participants will learn how chakras and their energy frequencies work; how to activate a charge to increase their energy; how to release a charge to balance their energy; and the purpose and symptoms of blocked chakras.

The first week, participants will work with root, sacral and solar chakras. The second week, they will explore the heart chakra and how the heart rules our relationships. The third week, they will align the throat, third eye and crown chakras. And the fourth week, they will gain mastery in feeling energy moving in and out of their chakras.

Location: 4236 St. Johns Ave. For more information, call 904-381-8686 or visit Seventh-Wonder.com See ad, page 9.

4 Days 3 Nights

$2,399

Hostetler

Gut Microbiome May Influence Obesity

Walnuts to Relieve Exam Stress

A new study may shed light on why some people gain more weight than others regardless of diet and activity levels. Led by researchers at the University of Copenhagen and published in the journal Microbiome, the study found that being overweight may also be related to the makeup of a person’s gut microbiome. The researchers studied 85 overweight adults and found that 40 percent of the participants had more Bacteroides in their gut microbiome, which are more effective at extracting nutrients from food, possibly causing leftover food to be stored as fat. Before they began their study, the researchers had hypothesized that a long digestive travel time would allow people to extract more energy from their food, but they found instead that people with shorter digestive travel times were actually the ones that extracted the most nutrition. Those with Bacteroides had shorter intestinal transit times and higher body weight.

Human-Grade Dog Foods Lead to Less Poop

Although human-grade foods for pets are commercially available, little research has been done on their health impacts. A 2021 study published in the Journal of Animal Science compared the fecal output of 12 dogs that ate one of three types of dog food: fresh, human-grade or extruded (kibble). The researchers found that the dogs that were fed fresh and human-grade food excreted about half as much as those that were fed classic, processed dog food. The human-grade foods were also found to be extremely digestible, and the dogs that ate them had to eat less food to maintain the same weight. There were many differences in fecal microbiota among the three diets, and the scientists stated that this was likely because of differences in ingredient source, nutrient concentrations and processing methods.

Stressed college students might benefit by adding walnuts to their diet before their next exam. A randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut consumption on mental health, general well-being and gut microbiota in a group of 80 college students. Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleep-inducing hormone), polyphenols, folate and vitamin E.

The University of South Australia researchers concluded that daily consumption of one half cup of walnuts improved self-reported mood and mental health status, metabolic biomarkers and sleep quality. The data also suggested that walnuts might counteract the negative effects of academic stress on the gut microbiota in women. The scientists noted that more research was needed with respect to males, as far fewer men participated in this study. They also cautioned that the placebo effect could have influenced results, as this was not a blind study.

Supplements That Help the Heart

A new study conducted by researchers at Brown University has identified certain supplements that may be beneficial for heart health. The meta-analysis published in the Journal of the American College of Cardiology reviewed more than 884 studies on 27 types of micronutrient supplements among 883,627 participants and found strong evidence that omega-3 fatty acid, folic acid and coenzyme Q10 (CoQ10) are micronutrients that reduce cardiovascular risk. Omega-3 fatty acid was found to decrease mortality from cardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-cause mortality. Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein and quercetin also showed evidence of reducing cardiovascular risk.

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Injured Whale Makes Long Journey

Each year, humpback whales migrate from the frigid waters near Alaska and western Canada to the warm waters of Mexico and Hawaii to breed and give birth. At the end of 2022, an extraordinary whale named Moon made the 3,100-mile journey from British Columbia to Hawaii with a broken back. The Canadian researchers that have been tracking Moon for the past decade discovered that the entire lower portion of her tail was bent into an unnatural “S” shape, presumably as a result of a boat strike.

Researchers speculate the whale made the arduous journey without the use of her tail, essentially using the breaststroke to make her migration. The journey left Moon emaciated when she reached Hawaii, having used up her fat stores and with no hope of recovery, given the scarce food resources in the tropical waters. Moon’s story serves as a cautionary tale for the devastating effects of ship collisions with whales. Boaters are reminded to treat whale areas like school zones and slow down to keep marine creatures safe.

Crackdown on Musical Bows Made from Rare Wood

has been used to make the finest bows for classical stringed instruments due to its unmatched ability to project sound. The wood comes from Brazil’s Atlantic Forest, one of the most threatened biomes in the world. This once abundant wood is now endangered, and its trade is regulated under the Convention on International Trade in Endangered Species (CITES).

Since 2018, Brazilian authorities have been cracking down on brazilwood smuggling. They’ve confiscated almost 150,000 bows (and sticks) and last year raided 37 properties connected to their manufacture. In November 2022, signatories to the CITES treaty voted to expand restrictions and require permits to export newly made brazilwood bows. The classical music industry and several of its stars have voiced their opposition to such restrictions, but ecologists assert it is the only way to save the species.

Image courtesy of Pacific Whale Foundation/PacificWhale.org

Eco-Friendly Water Heating

When it comes time to replace the water heater, homeowners have an opportunity to save money and significantly lower their carbon footprint by choosing more efficient appliances. In the U.S., most homes are equipped with water heaters that require a large storage tank. The water has to be heated continually, leading to $400 to $600 water heating bills every year.

A tankless model requires less space, lasts longer and costs less to operate. Because it does not hold water, cold water flows into the unit and is heated only when needed. This can save energy because the unit does not need to heat gallons of water that aren’t being used.

One drawback is that tankless devices may require a gas line and may be a challenge for older homes because of the necessary permits and electrical upgrades. Whether it has a tank or not, choose an Energy Star-certified model, which is deemed to be more efficient and often comes with a rebate or tax credit. Visit EnergyStar.gov for more information.

Some people may opt for a solar water heating system, which can cut annual hot water costs in half. Homes that generate their own power with solar panels may eliminate the annual cost altogether.

Another option is a heat pump water heater that uses 70 percent less energy than standard water heaters and is currently eligible for a $300 federal tax credit. According to Energy Saver, a U.S. Department of Energy consumer resource (Energy.gov), heat pump water heaters use electricity to move heat from one place to another instead of generating heat directly.

After installing a new unit, be sure to recycle the old water heater. Ask the retailer of the new appliance if they participate in a take-back program, or coordinate with the installer to arrange for proper recycling.

If the water heater doesn’t need replacement yet, consider that for every 10-degree decrease in the temperature setting on a conventional tank there is a corresponding 3 to 5 percent energy savings. Lower temperatures also reduce mineral buildup and corrosion in the tank and pipes.

Keep in mind that the easiest way to lower a household’s water heating is simply to use less hot water. Look for ways to decrease the family’s use of hot water by taking baths or shorter showers, washing laundry with cold water and running the dishwater on the energy-efficient setting.

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and long-term compliance.

Here are five compelling reasons to make this promising dietary shift.

COST-EFFECTIVE DISEASE PREVENTION

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a low-risk, cost-effective intervention to regulate weight, blood pressure, blood sugar

and cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

FLAVOR, FRESHNESS AND FLAVONOIDS

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

ANTI-INFLAMMATORY BENEFITS

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation. According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

ENVIRONMENTAL SUSTAINABILITY

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species responsible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions.

Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

IMPROVED MENTAL AND EMOTIONAL HEALTH

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

The Cellular Magic of Compassion

by Marlaina Donato

Dropping off a homemade treat on a neighbor’s porch or going out of our way for a stranger can make the recipient’s day, but the giver also gets a boost. Thanks to a scientifically proven cascade of feel-good chemicals like oxytocin, serotonin and dopamine, performing regular acts of kindness forges new neural pathways in the brain, amping up our cognitive ability while reducing symptoms of anxiety and depression.

The “helper’s high” is as real as the runner’s high and, according to sources cited by the Random Acts of Kindness Foundation, neurotransmitters stimulated by compassion have a stronger influence on health and longevity than exercise and other positive lifestyle factors.

Studies show that practicing kindness for just seven days increases happiness, but the magic is ephemeral. Oxytocin, the “love chemical” that bonds humans to each other, floods the bloodstream for only four minutes after a positive interaction, which means the more doors we hold for each other and the more we offer small soul-gifts to others, the more we train our brains to be happier and our bodies to be less sensitive to chronic pain patterns.

Of course, giving must be counterbalanced with a healthy ratio of receiving. Expressing compassion to ourselves is equally as important and effective. Including the self is paramount in purposeful generosity. Allowing ourselves the full range of human emotions without judgement, giving our bodies that much-needed extra hour of sleep, buying fresh flowers for our office and crediting ourselves for daily accomplishments are all easy ways to turn on endorphins.

The more joyful we can be in our own skins, the more likely we are to beam that joy out into the world. Being both giver and receiver to ourselves blesses us with an understanding of why expressing benevolence is vital to the planet. “The more you are motivated by love, the more fearless and free your action will be,” said the Dalai Lama, exemplifying how giving in itself is the greatest reward.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

TERRY WAHLS

O N MANAGING AUTOIMMUNE DISEASE WITH LIFESTYLE INTERVENTIONS

by Noelle Citarella, MS, RDN, CDN, IFNCP

Terry Wahls, M.D., is a certified practitioner at the Institute for Functional Medicine, as well as clinical professor of medicine at the University of Iowa, where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat multiple sclerosis (MS) symptoms. She is the author of The Wahls

Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, as well as an accompanying cookbook, The Wahls Protocol Cooking for Life

When Wahls was diagnosed with MS and later relegated to a tilt-recline wheelchair in the early 2000s, she decided to fight back. Drawing upon her medical background, she identified certain nutrients that were critical for brain health and started taking supplements. The disease’s progression slowed as a result, spurring her to dig deeper. Since then, through rigorous scientific study and numerous clinical trials, Wahls has developed groundbreaking dietary and lifestyle recommendations that alleviate autoimmune disease symptoms. No longer bound to a wheelchair, she bikes to work every day and stands as a living testament to the power of tenacity and strenuous scientific inquiry.

What are the key components of the Wahls Protocol?

The protocol is a lifestyle that supports the steadily improving health of everyone, not just MS patients. It focuses on eating more vegetables and fruits, and ensuring sufficient protein. It reduces or eliminates added sugars, ultra-processed foods, dairy and gluten-containing grains. While the diet may get more complex, a great place for anyone to start is including more non-starchy vegetables, less processed food and more meals cooked at home. The protocol also includes lifestyle interventions, such as time in nature, meditation, mindfulness and physical activity. Even for patients who are wheelchair-bound, going from chair to bed, exercise will improve their quality of life. It is a way of approaching living that creates a more healthy, nurturing environment.

What excites you most about your current MS study?

Seeing what happens with brain volume and quality of life. We hypothesize that lifestyle changes will get the rate of brain volume loss to match that of healthy aging. MS patients have brains that are shrinking three times faster than in healthy aging. This increases the risk for anxiety, depression and early cognitive decline. Our study will be the largest and longest dietary

intervention study done in the setting of relapsing-remitting MS. We are recruiting people ages 18 to 70 diagnosed with MS. During the participants’ three visits, they will complete surveys, conduct functional tests, provide blood and saliva samples, and get an MRI. The participants will be divided into three groups. One will follow a modified paleo diet; the second an olive oil ketogenic, time-restricted diet; and the third will be the control group. We are optimistic that the first two groups will get to healthy aging, and the control arm will likely improve, as well.

What is metabolic flexibility, and how do you improve it?

Fasting improves metabolic flexibility—the ability to switch between protein, fat and glucose for fuel. Fasting for two days increases stem cells. While periodic fasting is beneficial for metabolism and regenerative processes, it is hard to sustain because of our strong biologic drive to eat and dislike for being hungry. An easier dietary pattern to sustain long term is time-restricted eating in a window of six to eight hours. Our current clinical trial incorporates this eating pattern.

Is there anything you know now that you wish you knew when you were getting started?

How important managing stress is. When I was diagnosed with MS, I could tell that stress made my symptoms worse. I feel I would have done much better had I maintained my meditation. I am fond of hormetic stress, that “sweet spot” where stress could be beneficial. Without stress, our bones and muscles disappear. Without the stress of having to learn, our brain disappears. We just need an equal measure of relaxation and recovery.

What is your takeaway on lifestyle modifications and multiple sclerosis?

You can reverse symptoms of MS and restore function. You can have a great and meaningful life at your level of function. It is important to find joy, gratitude and purpose in life as it’s unfolding now, and doing so will help with the energy and commitment needed to do the work that can change the direction of your healing journey.

To learn more about Wahls’ studies, visit wahls.lab.uiowa.edu. To participate, visit wahls.lab.uiowa.edu/join-study or contact the study team at MSDietStudy@healthcare.uiowa.edu.

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

– Harriet Van Horne

Loving Your Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don’t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure.

Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five stages. The first three stages are mild or

moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a life-saving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most of these 37 million Americans do

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “ I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australia-based naturopath and co-founder of KidneyCoach.com Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed. The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the pro-inflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama.

Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing pro-inflammatory

foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflam-

matory punch.

SODIUM: FRIEND OR FOE?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial. “Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate

Marlaina Donato

is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

CILANTRO LIME CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can

be left whole and grated with a box grater. In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes.

Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Thriving With Multiple Sclerosis

H OW TO REDUCE INFLAMMATION AND PROMOTE NEUROREGENERATION

by Noelle Citarella, RDN, CDN, IFNCP

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

EATING TO REDUCE INFLAMMATION

Vegetables should make up the bulk of each meal, followed by a

smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfur-rich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

MAINTAINING A HEALTHY MICROBIOME

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

FASTING REGULARLY

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

IMPROVING SLEEP

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom

is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

REMAINING ACTIVE

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

STAYING HYDRATED

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A LIFE WORTH LIVING

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

WORK HARDER AND SMARTER

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

by Kirby Baldwin

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, short-form exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist, certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com)

BASIC PRINCIPLES OF HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high intensity when it is at or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent of an individual ’ s maximum heart rate.

Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

BENEFITS OF A HIIT WORKOUT REGIMEN

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout. Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity. The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per week are recommended when the exercise is vigorous.

HOW TO GET STARTED

For those looking to improve aerobic fitness, intervals typically involve a one-to-one or one-to-two work-to-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for 30 seconds and rest for 30 seconds.

If the goal is to gain strength, longer rest intervals are needed, with at least a one-to-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion. HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between

workouts to rest and repair. Atkinson cautions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

JUMP RIGHT IN

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

EASY WAYS TO

Reduce Cell Phone Radiation

Peer-reviewed research has demonstrated myriad adverse effects from cell phone radiofrequency (RF) radiation, including increased brain cancer, DNA damage, oxidative stress, immune dysfunction, altered brain development, damaged reproduction, sleep changes, hyperactivity and memory damage. Thankfully, you can easily reduce your daily dose with simple steps.

AVOID USING YOUR CELL PHONE WHEN THE SIGNAL IS WEAK.

Be aware that when you are in an area of poor reception, the phone will increase RF radiation power output by more than 1,000 times to reach the nearest cell tower.

USE AIRPLANE MODE AND TURN ANTENNAS OFF WHEN NOT IN USE.

Airplane mode turns off most transmitting antennas. Be aware that with newer phone models, you also must turn off Bluetooth and hotspot antennas individually.

CHILDREN SHOULD ONLY USE CELL PHONES FOR EMERGENCIES.

Children’s skulls are thinner than adults’ and their brains are still developing. Hence, radiation from cell phones penetrates more deeply into their brains and is likely to cause more damage.

DISTANCE MATTERS.

While talking on your cell phone, prefer to position the phone away from your body as far as possible. Whenever possible, use the speakerphone mode.

AVOID CARRYING YOUR CELL PHONE ON YOUR BODY AT ALL TIMES.

When a wireless phone is close to you, more than 50 percent of the RF is absorbed into your brain and body. Power phones 100 percent off before you carry them on your body.

PROTECT YOUR FERTILITY.

This radiation has been shown to damage sperm and ovaries. Many people move the phone away from their head to reduce exposure but then rest the phone on their lap, forgetting that a cell phone or laptop near the abdomen results in higher radiation absorption to the reproductive organs.

DO NOT SLEEP WITH YOUR CELL PHONE POWERED ON.

Research shows that sleep is disrupted by cell phone radiation. Need an alarm clock? Simply set the phone to airplane mode, which will stop wireless electromagnetic field emissions.

DECREASE APP RADIATION.

Even if you are not using an app, it is always updating in the background, emitting RF. Delete apps you are not using. Turn off auto sync for the apps you need and sync them manually at times when you are at a

distance from the phone or when you can connect with Ethernet instead of Wi-Fi.

USE A CORDED HOME LANDLINE.

Use a corded landline, not a cordless phone because they use electromagnetic microwave technology just like cell phones.

CONNECT YOUR CELL PHONE TO THE INTERNET WITHOUT RADIATION BY USING AN ETHERNET CORD.

Yes, it is possible to connect your cell phone by using a wire. In fact, once connected, you can do everything your phone usually does with Wi-Fi with a radiation-free connection.

USE YOUR CORDED LANDLINE FOR MOST CONVERSATIONS.

Forward your cell phone to a landline whenever you are at home, then power off the cell phone without missing a call.

AVOID USING YOUR CELL PHONE INSIDE SPACES THAT ARE SURROUNDED BY METAL, LIKE A CAR.

The metal surroundings reflect the waves inside the vehicle, often increasing your radiation exposure.

MINIMIZE TIME.

Whenever possible, minimize talk time and choose to communicate via text messaging rather than making a voice call to limit the duration of exposure and the proximity to the body.

Hold the phone away from your body when you press “send,” and do not rest your phone against your abdomen while texting.

Source: Environmental Health Trust, a think tank that promotes a healthier environment through research, education and policy. For more information, visit EHTrust.org.

Natural Remedies for Pets

SEVEN NON-TOXIC TREATMENTS FOR COMMON AILMENTS

by Karen Shaw Becker, DVM

Natural remedies and healing therapies are not just for humans, they also help pets overcome illness and maintain optimal health. Used properly, plants, herbs, essential oils and other natural, non-toxic substances can complement and often replace drugs and other chemical agents. Here are seven healthful solutions.

CoConut oil is a source of medium-chain triglycerides, which benefit cognitive function. It is also rich in lauric acid, a powerful antimicrobial agent for yeast infections, allergies and skin conditions (when used topically). Feed dogs and cats one-quarter teaspoon of 100 percent organic, cold-pressed, human-grade coconut oil for every 10 pounds of the pet’s body weight twice daily.

Manuka honey is an all-natural, effective remedy. Clinical trials have shown that it can eradicate hundreds of strains of bacteria, including certain antibiotic-resistant varieties. A Unique Manuka Factor rating of 10 or higher is recommended for medicinal use. Manuka honey can be used to manage resistant ear and skin infections, as well as large, superficial wounds that cannot be closed surgically. Given orally, manuka honey is fective at addressing H. pylori, the bacteria that contributes to gastrointestinal irritation, small intestinal bacterial overgrowth and excessive E. coli blooms in animals with dysbiosis.

aloe vera has multiple applications. To reduce a dog’s discomfort from skin irritations, cuts or wounds, clean the affected area and apply the raw, inner gel of the plant to provide a soothing effect. For constipation, a small amount of whole leaf aloe vera juice, a natural laxative, can be added to a dog’s food. Inner leaf aloe juice, which doesn’t contain the skin, helps heal gastric ulcers, colitis and leaky gut.

lavender oil is used in aromatherapy to help calm nervous or anxious animals. For a dog with noise phobia, place a few drops on their collar or bedding before a stressor occurs, if possible, or diffuse the oil around the house for a calming effect.

Lavender oil can also be beneficial for treating hot spots. Add a few drops to manuka honey or coconut oil and apply after disinfecting the wound twice daily.

o regano oil contains potent antibacterial and anti-parasitic properties. It can be used to calm itchy skin, soothe irritated gums and assist in balancing a dog’s gut flora. It is also a beneficial herb for dogs with kennel cough or recurrent infections.

Oregano oil should always be diluted before using it in or on pets.

ginger is a widely used, non-toxic, non-irritating remedy for soothing tummy troubles. It can be given orally or used in oil form by adding a few drops to a carrier oil, such as coconut or olive oil, and massaging the mixture into the skin on the pet’s belly. Alternatively, add small amounts of freshly grated

ginger or the dry herb to a tasty meatball or other yummy treat. Use no more than one-sixteenth teaspoon for kitties, one-eighth teaspoon for small dogs under 10 pounds, one-quarter teaspoon for medium-sized dogs, one-half teaspoon for large dogs and three-quarter to one teaspoon for giant breeds. Give the ginger one to three times a day, as needed.

ChaMoMile is an effective calming agent that has analgesic and anti-spasmodic properties and is beneficial in soothing the central nervous system. Use a cool chamomile tea bag against a wound, irritation or bug bite on the dog’s or cat’s skin to provide a soothing effect. Something else to consider is a soothing chamomile after-bath rinse. Add five chamomile tea bags to two quarts of very hot water and steep until the water is cool for up to three hours to allow the maximum amount of polyphenols to release into the water. Remove the tea bags and pour the rinse over a freshly bathed pet from the neck down. Massage into the skin and do not rinse.

Veterinarian Dr. Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their pets. To learn more, visit DrKarenBecker.com.

By Stephany Levine ARCI Trained Certified Consultant/Teacher Over

years

experience

Gummy Bear/AdobeStock.com

CALENDAR OF EVENTS

Email Publisher@NAJax.com for guidelines and to submit entries. We advise confirming in advance directly with the business or organization.

THURSDAY, MARCH 2

Transcendental Meditation Introductory

Talk by videoconference – 6:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, register at 904-375-9517 or Jacksonville@TM.org and we will send connection information to you by email or text.

SATURDAY, MARCH 4

Access the 5D Quantum Source Field –14pm. Learn to use the tools and techniques of accessing the magic of the quantum source field. $35 per person. Presented by Thia Belden, MS intuitive, spiritual life coach, author, minister, and mental health counselor for over 30 years. Mystic Light Center, 2825 N. 10th St. in St. Augustine.

Where to begin your study of Psychic Mediumship skills - 3:00 - 5:30pm. Online class. Cost $41. International Foundation for Spiritual Knowledge. IFSK.org. 407-247-7823.

SATURDAY AND SUNDAY, MARCH 4 & 5

Reiki Level 1 Healing Class – Saturday, 106pm and Sunday 11-4pm. Reiki is an alternative healing technique to balance auras and remove negative energy. Reiki Master Falli Shah with 20 years of experience will guide this exploration of energy and healing. Completion Certificate and Saturday lunch are included. $200 with 50% deposit on booking. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

SUNDAY, MARCH 5

Reiki Cleansing Circle – 2-3pm. Experience 1 hour of energy healing by certified Reiki Masters. Rebalance chakras, recharge spiritually, receive divine guidance, love and clarity to move forward. $50. Seaside Power Yoga studio in Jax Beach 1524 3rd St. N. in Jax Beach. Hosted by Touch Massage & Reiki, llc. Certified Reiki masters Julia Everson, Marcus Brooks and Susan Goruv.

MONDAY, MARCH 6

Transcendental Meditation Introductory Talk, 6:00 PM, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free,University Park Library, Conference Room 900. 3435 University Blvd. N. Jacksonville. Register at 904-375-9517 or Jacksonville@TM.org.

WEDNESDAY, MARCH 8

Holi Festival – 5-7pm. Annual springtime Holi festival. Bring a vegan for potluck and afterward will be time to play with color. All ages welcome. Wear white or light colored clothing to see your color explosion. Free. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-wonder.com/events.

What’s Eating You? Your Gut and Stress–

7-8pm. Digestive Issue Workshop. The state of your gut is impacted by stress. Join Meghan Varner, Integrative Nutrition Health Coach and Physical Therapist, and Dalia Philbeck, Integrative Nutrition Health Coach and Nurse Practitioner for this interactive workshop to learn about the gutbrain connection. Leave with strategies to improve your stress management and gut health. Free guide to all attendees. Register on Eventbrite.com. Search for What’s Eating You? Your Gut and Stress.

TUESDAY, MARCH 7 & 21

Twin Hearts Meditation – 6-7pm. The phases of the meditation are physical exercise, invoking divine blessings, relaxation, cleansing and energizing, self-introspection, inner reflection, activating heart and crown chakra, achieving illumination, releasing excess energy and expressing gratitude. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

SATURDAY, MARCH 11

Where to begin your study of Psychic Mediumship skills -12:30 3PM. In person class. $41. International Foundation for Spiritual Knowledge. www.IFSK.org 407-247-7823. PHONE FOR DETAILS.

SAT-SUN, MARCH 11 – 12

Spirit Fest - Holistic, Metaphysical and Wellness Expo – 10am – 6pm. Enjoy 60 booths with vendors, practitioners, readers, artists and demonstrations. See website for more details and discounted admission. Entrance fee $10/day. Children 12 and under free. Shultz Center, 4019 Boulevard Center Dr. in Jacksonville. SpiritFestUSA.com or 321-313-2543.

MONDAY, MARCH 14

Transcendental Meditation Introductory Talk, 6:00 PM, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, Regency Square Library, Conference Room, 9900 Regency Square Blvd, Jacksonville, FL 32225, register at 904-375-9517 or Jacksonville@TM.org.

THURSDAY, MARCH 16

Sound Healing with Tibetan Singing Bowls – 6:30-7:30pm. Quiet your mind and release stress in your body, restoring your normal frequency to the disharmonious part of the body. Dress comfortably, bring a mat, blanket and pillow. $25 Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

Transcendental Meditation Introductory Talk by videoconference, 12:00 Noon, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, register at (904) 375-9517 or Jacksonville@TM.org and we will send connection information to you by email or text.

SATURDAY, MARCH 18

Transcendental Meditation Introductory Talk, 1:00 PM, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, Room 112, Postell Market, Casino Bldg, 530 Beachview Drive (by Neptune Park), St. Simons Island, GA 31522, register at 904-375-9517 or Jacksonville@TM.org.

Where to begin your study of Psychic Mediumship skills - 10:30 1pm. Online class. Cost $41. International Foundation for Spiritual Knowledge. IFSK.org. 407-247-7823.

SUNDAY, MARCH 19

Vegan Cooking Class 5-7pm. Join spa owner Falli Shah and her husband Sunny Shah for a vegan, Indian cooking class. This delicious event includes the meal freshly prepared in front of you. Class on our lovely outdoor deck overlooking the garden. $45. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

MONDAY, MARCH 20

Discover the True Meaning of Relationships – 6:30-7:30pm. Presented by ECKANKAR Jacksonville. South Mandarin Library, 12125 San Jose Blvd. in Jacksonville.

Food is symbolic of love when words are inadequate.

– Alan D. Wolfelt

TUESDAY, MARCH 21

Quantum Empowerment Circle –5-7pm. Getting Aligned with the Divine Design. $15 per person. Presented by Thia Belden, MS intuitive, spiritual life coach, author, minister, and mental health counselor for over 30 years. Mystic Light Center, 2825 N. 10th St. in St. Augustine.

MONDAY, MARCH 23

Transcendental Meditation Introductory Talk, 6:00 PM, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, Pablo Creek Library, Conference Room, 13295 Beach Blvd, Jacksonville, FL 32246, register at (904) 375-9517 or Jacksonville@TM.org.

SUNDAY, MARCH 26

Pranayama & Meditation – 10-11am. 5-7pm. Elizabeth Henrichsen instructs this guided breathing. Increase the oxygen to brain and internal organs to facilitate healing. Held outside fi weather permits. Bring mat and accessories. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

Yoga Nidra – 11:15-12:15. Elizabeth Henrichsen guides this meditation to achieve a state of samadhi, enlightenment or bliss. Held outside if weather permits. Bring mat and accessories. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave. 904-381-8686. Seventh-Wonder.com/events.

THURSDAY, MARCH 30

Transcendental Meditation Introductory

Talk by videoconference, 6:30 PM, All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free, register at (904) 375-9517 or Jacksonville@TM.org and we will send connection information to you by email or text.

PLAN AHEAD

THURSDAY – SUNDAY, APRIL 6 – 9

Sol y Luna Tantric Shamanic Festival. A four-day retreat experience with a festival vibe to heal, transform and learn how to create meaningful relationships and intimacy. H’OM, 25100 SW 153rd Ave. Homestead, 33032. $575 10% off with code SOLYLUNA10%. support@solyluna festival.com. SolyLunaFestival.com.

SATURDAY, APRIL 15

St. Augustine PoetFest – 8am-9pm. Second annual celebration of creative writing and reciting on the campus of Flagler College. Workshops, lectures, author showcases, 5 hour open mic marathon, DCAZ Zine Zone and book bazaar display open to the public. Keynote performance by Michigan Beat Poet Laureate Joe Kidd with Shelia Burke. Free Ringhaver Student Center, 50 Sevilla St. in St. Augustine. HistoricCoastCulture.com.

SATURDAY & SUNDAY, APRIL

15 & 16

Introduction to the healing art of Reiki and mediumship demonstration hosted by Julia Everson, Marcus Brooks, Reiki masters and Marilyn Jenquin, British style medium. $55 per day and $100 for both days. Seaside Power Yoga, 1524 3rd St. N. in Jax Beach. Hosted by Touch Massage & Reiki.

ONGOING

MARK YOUR CALENDAR

MONDAY

Business Opportunity – 7-8pm. Join the growing FDA approved hemp business and learn to develop your business. Learn the products, help others to cope with stress, daily life, focus, relax, reduce pain and sleep. Learn how to profit while helping others. Free class for filing your EIN tax ID. Mar Barquinero, 3 CHI Direct Distributor, Jacksonville. 407-587-5270. Mar.barquinero@gmail.com.

TUESDAY

Taoist Tai Chi Introductory Class –10:30-11:30am and 7-8pm. Through March 28. Riverside Park Methodist Church, 819 Park St. 32204.

THURSDAY

Taoist Tai Chi Introductory Class –10:30-11:30am and 6-7pm. Through March30. St. Paul’s Episcopal Church, 5616 Atlantic Blvd. 32207.

Business Opportunity – 7-8pm. Join the growing FDA approved hemp business and learn to develop your business. Learn the products, help others to cope with stress, daily life, focus, relax, reduce pain and sleep. Learn how to profit while helping others. Free class for filing your EIN tax ID. Mar Barquinero, 3 CHI Direct Distributor, Jacksonville. 407-587-5270. Mar.barquinero@gmail.com.

JACKSONVILLE’S

COMMUNITY RESOURCE GUIDE

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

Acupuncture

A WAY OF LIFE ACUPUNCTURE

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 Acu-puncture

Physician specializing in acupuncture and Chinese herbal medicine. We offer the highest quality of care while customizing treatments that best suit your needs.

Business Opportunities

BE A HEMP DISTRIBUTOR

Mar Barquinero

All Areas in Jacksonville 407-587-5270 • 3CHI.com

Open your own smoke and vape shop selling legal, FDA approved hemp derived Delta 8, 9, CBD, disposables, cartridges, gummies and drinks. Experienced, ethical biz consulting to get you started. Attend a free introductory class on Mon and Thurs. Call to register.

CBD

HYDROPONIC UNIQUE GOODS

862 Baymeadows Rd, Jacksonville 904-829-4847 • JaxHugs.com

Now carrying Delta products! Hemp is all relaxation without intoxication; research shows numerous health benefits. Garden and hydroponic supplies: Leading brands of soil, nutrients, grow-tents and LED lights. See ad, page 9.

Energy Healing

HEALING ENERGY BY TED

Ted Kostek

7500 Plantation Club Dr, Jacksonville 904-613-7608 • HealingEnergyByted.com

Certified in Reconnective Healing, The Emotion Code, The Body Code, Reiki Master. Powerful healings, with great compassion and care. Clean chakras, aura, entity removal, in-person and remote sessions for humans and animals. See ad, page 10.

Functional Medicine

JACKSONVILLE HEALTH & WELLNESS CENTER

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, online patient portal and more. We utilize the most advanced diagnostics testing available to aid both our diagnoses and treatment. See ad, page 27.

Grocery

NATIVE SUN

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

NativeSunJax.com

Jax Beach’s community organic grocer, local food and essential items. Order online for curbside p/u.

Herbs

LAURENCE LAYNE, LMT, HERBALIST

Healing Waters Clinic & Herb Shop

26 Clark St, St. Augustine

904-826-1965 8 HealingWatersClinic.com

MA0010746 MM005595

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 15.

Massage

CARING PALMS HEALING ARTS

Brian Dean, LMT MA36835 MM41272 315 10th Ave South, Jacksonville Beach 904-246-2206 • CaringPalms.com

Professional massage and energy work. Many styles of massage, Reiki, meditation, mediumshipm massage & Reiki classes. Continuing education for Florida LMTs. See ad, page 10.

Meditation

TRANSCENDENTAL MEDITATION© CENTERS

Karen & Herb Bandy, Allan Byxbe, Certified Teachers Jacksonville@TM.org • 904-375-9517

Regine de Toledo, Certified Teacher StAugustine@TM.org • 904-826-3838

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 9.

This magical, marvelous food on our plate, this sustenance we absorb, has a story to tell. It has a journey. It leaves a footprint. It leaves a legacy.

To eat with reckless abandon, without conscience, without knowledge; folks, this ain’t normal. – Joel Salatin

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

Get your medical marijuana card and pre-certify by phone. Medical marijuana treats more than 250 medical conditions such as: chronic pain, PTSD, cancer, seizures, epilepsy, Parkinson’s, MS, HIV/AIDS, Chron’s, IBS, glaucoma, fibromyalgia, lupus and more. See ad, page 23.

Solar Power

EMPOWER HOME SOLAR

356 Destination Daytona Ln, Ormond Bch Volusia • 386-327-6937

gosolar@empowersolar.com

Our mission is to make solar energy efforless and affordable. We design energy systems specific to your needs to maximize savings and provide clean electricity for your family. FL Lic. Solar Contractor #CVC57067. See ad, page 5.

Structural Integration

LAUREE MORETTO

Soft Tissue Specialist • MA20965 321-271-1678

Flagler & Daytona Bch LaureeMoretto.com

90% of pain is linked to structural misalignment. Your pain is really just a symptom. My work addresses the cause to give you lasting relief. Get your life back now.

Thermography

FLORIDA MEDICAL THERMOGRAPHY

June Drennon, CCT 2008 • JuneDrennon@ FloridaMedicalThermography.com 727-729-2711

FloridaMedicalThermography.com

Certified Clinical Thermographer 2008. Mindful Wellness with Thermography! Knowledge is power: Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.

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