A BETTER BREAKFAST

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Healthy Tips and Recipes to Start the Day

by April Thompson

Breakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table.

Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers. “People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.

While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast. Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast. “Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kick-start autophagy, the body’s method of cleaning out damaged cells, according to the neurologist.

A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies. Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks.

A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds.

Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however. “Fruits and vegetables are important healthy sources of carbs, essential to get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for TheJournal of Nutrition. “Optimal morning fuel will include a good dose of protein, vitamins and minerals, fiber, antioxidants and some hearthealthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit.

Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed. Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says.

Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day.

These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Caramel Apple Cinnamon Crisp Overnight Oats

These oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.

For the Cinnamon Apples:

2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg

For the Oats:

1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon

For the Date Caramel Sauce:

10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided

To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.

For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.

To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.

Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients. Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

Salmon Cakes with Fennel & Parsnips

For the vegetables:

½ cup fennel, shaved thin (use a mandolin slicer for thinnest slices) ¼ cup parsnips, shaved ½ Tbsp coconut oil

For the salmon cakes:

6 oz can boneless, skinless, wild-caught salmon, drained 1 egg 1 Tbsp quinoa flakes 1 Tbsp fresh chives, chopped 1 tsp capers 1 tsp lemon juice ½ Tbsp coconut oil, for frying 4 radishes with greens

Heat oil in a skillet and sauté fennel and parsnips until tender, about 7 minutes. Remove to serving plate.

In a mixing bowl, combine salmon, egg, quinoa flakes, chives, capers and lemon juice. Stir to mix until most of the large chunks of salmon are broken down. form salmon mixture into 2 patties and cook 4 minutes per side.

Place salmon cakes over fennel and parsnips and garnish with radishes. Serve warm.

Provided by David Perlmutter, DrPerlmutter.com.

Sweet Potato Toast with Avocado

1 large sweet potato 1 ripe avocado, sliced 1 package of tempeh (or 2 eggs) Extra-virgin coconut or olive oil Black pepper and sea salt

photo by lheikki verdurme

Smoked paprika and turmeric (optional) 2 large handfuls spinach or kale (optional) 1 to 2 Tbsp MCT oil (optional)

If using organic sweet potatoes, you don’t need to peel them because the skin contains lots of minerals and flavor. Just rinse and dry.

Cut the sweet potato in thin slices of 0.2 to 0.4 of an inch. Put them in your toaster on its highest setting. Repeat three to four times until the sweet potato is completely cooked.

You could also use your oven to make the sweet potato toast. Preheat at 350° F and roast for 5 to 10 minutes. Rub the sweet potato slices with some extra virgin coconut oil or olive oil and sea salt.

In the meantime, heat a spoonful of extra virgin coconut oil in a frying pan. Cut the tempeh in smaller pieces and bake until golden. Flavor with black pepper and sea salt. I also love adding smoked paprika and turmeric. If you wish, you can add two large handfuls of spinach too.

Serve the sweet potato toast with sliced avocado, tempeh scramble and, if you wish, a spoonful of MCT oil to feel satisfied even longer. If you’re not a fan of avocado, you can replace it with nut cheese, pesto, nut butter or another topping that’s high in healthy fats and low in carbohydrates.

For a vegetarian version: replace the fried tempeh with one to two softly boiled or poached eggs.

Provided by Julie Van Den Kerchove, JuliesLifestyle.com.

Fortunately, there are ways to make hash browns clean, because they’re amazing and need to be in the food rotation. First, use a little bit of olive oil instead of deep-frying, and opt for a healthier, low-carb alternative for potatoes, like cauliflower. Then, turn everything into muffins. Because it’s easier to prepare, they are great for a make-ahead breakfast and the flavors will be better.

photo by lacey baier

Cauliflower Hash Egg Muffins

This is a healthier, low-calorie alternative to the classic breakfast of hash browns and eggs, and more nutritious, too, because cauliflower is packed with fiber, minerals and vitamins. Plus, eating muffins for breakfast is always a good idea, especially when the muffins are good for you. ½ Tbsp olive oil, plus more for greasing the pan ½ cup finely diced yellow onion 3 cups riced cauliflower 2 egg whites ¼ cup grated Parmesan cheese ½ tsp sea salt ¼ tsp ground black pepper ¼ tsp garlic powder 12 eggs 2 green onions, sliced, for garnish

Preheat the oven to 425° F and grease a 12- cup muffin pan with olive oil.

Heat the olive oil over medium-high heat in a large skillet. Add the onion, and cook until tender, 4 to 6 minutes. Add the cauliflower and cook until it becomes slightly tender, 3 to 4 minutes. Transfer the cauliflower mixture to a large bowl, then add the egg whites, Parmesan, salt, pepper and garlic powder. Mix well.

Scoop a little less than ¼ cup of the cauliflower mixture into each muffin cup. Using your fingers or a spoon, press the cauliflower mixture down and around the sides of the muffin cups to create nests. Bake the nests for 18 to 20 minutes, or until the top edges become golden and crispy.

Reduce the heat to 375° F and remove the muffin pan from the oven.

Crack 1 egg into each cup, taking care not to overflow the nest. Return the pan to the oven and bake for 8 to 10 minutes, or until the egg whites are no longer transparent, but still a little loose. For fully cooked-through eggs, bake for 2 to 5 minutes longer.

To serve, garnish the muffins with the green onions. The muffins can be refrigerated, in an airtight container for up to 5 days. Reheat them in the microwave for 1½ minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

Paperless Shopping

BPA Exposure from Store Receipts There’s an emerging trend in physical retail stores—the use of email or electronic receipts. One of the principal reasons for this change is that most credit card and U.S. store receipts use thermal paper, which contains bisphenol A (BPA) in a free, unpolymerized form that can be readily rubbed off and ingested orally or absorbed through the skin.

BPA Health Risks

According to the Environmental Working Group, more than 30 years of studies have linked BPA exposure to brain, behavioral, learning and memory impairment; cardiovascular abnormalities; diabetes; obesity; breast and prostate cancer; thyroid and sex hormone disruption; early puberty; changes to egg and sperm development and fertility; and genetic alterations that can be passed on to future generations. Of special concern are pregnant women and children, because BPA appears to disrupt hormone functions integral to growth and development.

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Thermal Paper Linked to Higher BPA Levels

Despite health risks, BPA-laden thermal receipts continue to be used widely in the retail industry, exposing us to cumulative levels of the dangerous chemical. Studies have measured it in human blood, urine and breast milk. Workers that handle hundreds of receipts every day have 30 percent more BPA in their bodies than the average U.S. adult, according to data collected by the Centers for Disease Control and Prevention.

Steps to Reduce BPA Receipt Exposure

Thermal paper contains a powdery layer of BPA and a special dye to create visible impressions when pressure and/or heat is applied. When thermal paper is scratched with a fingernail or coin, a dark line appears. To reduce exposure, follow these precautions: n Do not allow children to handle receipts. n When the option is available, choose email or electronic receipts. n Keep saved receipts in an envelope or zipped plastic bag. n Wash hands after handling receipts, especially before preparing or eating food. n Do not recycle receipts or other thermal papers. Throw them in the trash, as they will contaminate recyclables. n Avoid using alcohol-based hand sanitizers before or after handling thermal receipts, because they increase absorption of BPA through the skin. n Cashiers and other workers that handle receipts all day are advised to wear gloves and wash hands thoroughly and frequently.

Beware of BPA Replacements

Responding to consumer complaints, some manufacturers have replaced BPA with bisphenol S (BPS), expecting it to be more resistant to leaching and therefore less likely to be absorbed by people. However, BPS is detectable in human urine and has similar health risks as BPA.

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calendar of events

Dearest Readers, while many events have been postponed, many others will proceed online. Please visit the location’s website or Facebook page for up-to-date information.

THURSDAY, OCTOBER 1

Virtual Prayer/Meditation Gathering – 7:07pm. 1st & 3rd Thurs. Led by Paige Friend on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904-246-1300. UnityOfJacksonville Beach.com.

Transcendental Meditation – 6:30pm. Introductory talk by video teleconference. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This video conference gives all the information needed to make an informed decision about learning the TM technique. Register: 904-375-9517 or Jacksonville@TM.org.

SATURDAY, OCTOBER 3

Journey to Find Your Spirit Animal – 1:30pm. Join Rev. Judi Weaver/Grandmother Sun Spirit for this sacred native shamanic spiritual journey and follow the rhythmic beat of the drum. Allow for a shift in consciousness to travel deep within Mother Earth. Then, guided to seek and find your sacred spirit animal for personal guidance and messages of insight to heal old wounds, ground your energy fields and support your spiritual growth. $25. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com. 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. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. Info: 386-503-4930. Rev.Judi.Weaver@gmail.com. Kundalini Yoga – 9-10am. Saturdays through October. With Ashley Ireland. This session will include tuning in, warm ups, pranayama (breathing techniques), kriya (set of exercises), deep relaxation and meditation. All ages and stages. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904- 381-8686. Register: Seventh-Wonder.com.

Virtual Services: Unity of Jacksonville Beach – 10:30am. Join UJB Spiritual Leader Nada Frazier for “Calling All Lightworkers: Part III & IV” for spiritual lessons, prayer, and meditation via Facebook Live every Sunday on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904- 246-1300. UnityOfJacksonvilleBeach.com.

MONDAY, OCTOBER 5

Virtual Death Café of NE Florida – Community gathering hosted by Nada Frazier, Founder of The Sacred Servant. Join people from across the nation and talk about life/death. See Death Café of NE Florida’s Facebook page, Deathcafe.com, MeetUP, and TheSacredServant.com for more info. Register: Nada@TheSacredServant.com for Zoom meeting. Group Past Life Regression Meditation Event – 6:30pm. Join Host Irene Shank, spiritual intuitive, international healer, reiki master and instructor. Mind Body and Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. Info/register: 904-992-9930 or Info@mbandbcenter.

SATURDAY, OCTOBER 10

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: SeventhWonder.com/events.

Shamanic Spiritual Cleansing – 9am. With Rev. Judi Weaver/Grandmother Sun Spirit. Follow Native traditions on this new moon and gather as one, burn sage, call in the directions, unify our heart vibrations and journey deep within our souls for personal cleansing. Receive guidance to release old hurts, open yourself to new healing practices and receive personal messages for your highest purpose. Bring a towel or yoga mat. $20. Holistic House of Holly Hill, 1126 Riverside Dr, Holly Hill. 386-503-4930. Info: SpiritualServices.online. Rev.Judi.Weaver@ gmail.com. Reiki I Class – 10am-5pm. Healing Self and Others hosted by Caring Palms Healing Arts. $150. A $75 deposit is required. 6 CEUs for FL LMTs. Register: 904- 246-2206 or Brian@CaringPalms.com. Info/ register: CaringPalms.com.

SUNDAY, OCTOBER 11

Virtual Services: Unity of Jacksonville Beach – 10:30am. Join UJB Spiritual Leader Nada Frazier for “Calling All Lightworkers: IV of IV” for spiritual lessons, prayer, and meditation via Facebook Live every Sunday on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904- 246-1300. UnityOfJacksonvilleBeach.com.

THURSDAY, OCTOBER 15

Transcendental Meditation – Noon. Introductory talk by video teleconference. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This video conference gives all the information needed to make an informed decision about learning the TM technique. Register: 904-375-9517 or Jacksonville@TM.org. Persephone Healing Arts Center Open House – 5:30pm & 8pm. Must RSVP in advance to schedule your 20 minute individual slot with Dr. Pautz to tour the center due to the pandemic. 485 6th Ave N, Jacksonville Bch. 904-246-3583. Frankenfoods – 6:30-7:30pm. What you need to know about GMOs, hydrogenated oils, and other scary “gruel” we now call food. Free. RSVP required: Eventbrite.com/o/health-bydesign-30572874464. Virtual Prayer/Meditation Gathering – 7pm. 1st & 3rd Thurs. Led by Rev. Janice Ryalls on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904-246-1300. UnityOf JacksonvilleBeach.com.

SATURDAY, OCTOBER 17

Fifth Annual Breast Cancer Awareness Event – 10am-2pm. Hosted by Health by Design. Check-in at 9:30am; the first 75 people receive a swag bag. A full day of vendors, prizes, and a special lecture by Dr. Kristy Harvell on Breast Cancer Prevention and Management. RSVP: Eventbrite.com/o/healthby-design-30572874464.

SUNDAY, OCTOBER 18

Virtual Services: Unity of Jacksonville Beach

– 10:30am. Join guest speaker Rev Lisa Solwold for spiritual lessons, prayer, and meditation via Facebook Live every Sunday on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904-246-1300. UnityOfJacksonville Beach.com. 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: SeventhWonder.com/events.

FRIDAY, OCTOBER 23

Unity of Jacksonville Beach Women of the Circle

Virtual Gathering – All are welcome to virtually attend this community gathering held the fourth Friday of the month. To attend, email: NadaUJB@ gmail.com for Zoom meeting link/info or call 904-246-1300.

SATURDAY, OCTOBER 24

Reiki II Class – 10am-5pm. Group and Distant Healing hosted by Caring Palms Healing Arts $150 ($75 deposit is required). Prerequisite: Caring Palms Reiki I. 6 CEUs for FL LMTs. 904- 246- 2206 or Brian@CaringPalms.com. Info/register: CaringPalms.com. Transcendental Meditation – 1pm. Introductory talk by video teleconference. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This video conference gives all the information needed to make an informed decision about learning the TM technique. Register: 904-375-9517 or Jacksonville@TM.org.

SUNDAY, OCTOBER 25

Virtual Services: Unity of Jacksonville Beach

– 10:30am. Join guest speaker Rev Kelly Isola for spiritual lessons, prayer, and meditation via Facebook Live every Sunday on the Unity of Jacksonville Beach Facebook page. Love offerings welcome. Info: 904-246-1300. UnityOfJacksonville Beach.com.

Fall Fest at Cassadaga Spiritualist Camp and

Bookstore – 10/30-10/31. Check website for details and schedules. Cassadaga.org.

plan ahead

THURSDAY, NOVEMBER 5

Transcendental Meditation – 6:30pm. Introductory talk by video teleconference. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This video conference gives all the information needed to make an informed decision about learning the TM technique. Register: 904-375-9517 or Jacksonville@TM.org.

ongoing events

sunday

Unity Church for Creative Living Sunday Ser

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

wednesday

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.

community resource guide

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.

ACUPUNCTURE

A WAY OF LIFE ACUPUNCTURE 4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 Dr Christine Yastrzemski, NCCAOM, AP AP2255 AP4076 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 21.

CBD

HYDROPONIC UNIQUE GOODS 8622 Baymeadows Rd, Jacksonville 904-829-4847 • JaxHugs.com H e m p i s a l l relaxation without i n t o x i c a t i o n , research shows numerous health benefits. Garden and hydroponic supplies: Leading brands of soil, nutrients, grow tents and LED lights.

END-OF-LIFE SERVICES

THE SACRED SERVANT Nada Frazier, End of Life Doula 904-402-7061 • TheSacredServant.com Certified end-of-life doula (nonmedical, holistic) services, training EOL doulas, and supporting people, family and caregivers around illness and end of life issues. Planning and guidance through times of transformative change.

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, on-line patient portal, and more. We utilize the most advanced diagnostics testing available to aid both our diagnoses and treatment. See ad, page 21. GROCERY

NATIVE SUN 1585 3rd St North, Jacksonville Beach 904-853-5497 NativeSunJax.com J a x B e a c h ’s c o m m u n i t y 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 11.

HERBS

LAURENCE LAYNE, LMT, HERBALIST Healing Waters Clinic & Herb Shop 26 Clark St, St. Augustine 904-826-1965 • HealingWatersClinic.com MA0010746 MM005595 A holistic center specializing in pain relief and chronic healthissues. Certified in neuromuscular and deep tissue bodywork, myofascial therapy, craniosacral balancing, east-west herbalism. Offering attunement energy healing since 1978. See ad, page 5.

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. A. SCHAEFFER-PAUTZ, MD Board Certified in Internal and Integrative Medicine Persephone Healing Arts Center 485 6th Ave N, Jacksonville Beach 904-246-3583 • DrPautz.com Medical practice emphasizing highest quality personalized care, integrating spiritual, emotional and physical. Practicing naturopathy, homeopathy, anthroposophic medicine. Monthly open house and lecture.

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 8.

MASSAGE

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 31.

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 19.

CERTIFIED MEDICAL MARIJUANA DOCTORS 10695 Beach Blvd, Jacksonville 904-299-5300 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, EMDR/EFT, mindfulness, meditation, loss/trauma, stress management, women’s health, sexuality. Tele-health sessions available. See ad, page 11.

METAPHYSICAL CENTER

THE KARMA CASTLE 1437 N US Hwy 1, Ste C8, Ormond Beach TheKarmaCastle.com Psychic & Mediumship Development classes and workshops, Kundalini Yoga classes for all levels. Mediumship Demonstrations, Group Meditations, and Spiritually oriented events. Private Psychic and Mediumship Readings with International Psychic & Medium, Carl Seaver. Healing Sessions and Meditation Instruction with Spiritual Healer, Shannon MacDonald. Hours by appointment. See website to schedule appointments, and view the Calendar for events.

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 8. 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 5.

PSYCHIC CHANNEL

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

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 s u p p o r t s p i r i t u a l evolution and abundant living. They take an e x t r e m e l y p o s i t i v e 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 23. UNITY OF JACKSONVILLE BEACH All Services Virtual 904-246-1300 UnityOfJacksonvilleBeach.com Unity of Jacksonville Beach honors all paths to God. Unity welcomes those who might call themselves spiritual but n o t r e l i g i o u s . We welcome seekers and people of all faith traditions. Sunday services at 10:30 am, silent meditation at 10:10 am. Unity explores spiritual teachings through metaphysical study, prayer, meditation and more… Join us! See ad, page 19.

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 200- hour 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 9.

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 11.

The secret of getting ahead is getting started. ~Mark Twain