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HEALTHY
LIVING
HEALTHY
PLANET
Stress-Free Workouts Why Less Is Sometimes More
LIVING LONG AND WELL Age-Defying Habits That Work
GREEN THERAPY Ecopsychology and the Nature Cure
January 2020 | Jacksonville / St. Augustine | NAJax.com
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letter from publisher
HEALTHY LIVING HEALTHY PLANET
Welcome to a new year and a new decade that offer both
opportunities and challenges in your pursuit of healthy living. The foundation for vibrant health is a healthy immune system, and writer Julie Peterson focuses on the nutritional factors that go into building one in “Gut Check: Feeding the Immune System.” Physical fitness is especially top of mind in the new year, and readers that have previously struggled to shed postholiday pounds may be surprised (and pleased) to discover that moderation may be the key to burning fat. In “When Workouts Don’t Work: Why Less Is Sometimes More,” writer Marlaina Donato explains how stress-free exercise can deliver better results by optimizing the response of cortisol, a steroid hormone that plays a critical role in regulating metabolism. The mind-body connection takes center stage in writer Ronica A. O’Hara’s take on “Eco-Therapy: Beyond the Nature Cure.” The physical benefits of spending time in nature are well documented; now a number of new studies suggest that nature-based interventions may serve as an effective alternative or additional form of treatment for a range of emotional and mental health issues. Our focus on planetary health will complement our ongoing commitment to leave no stone unturned in all facets of personal health. This month, the eternal quest for the fountain of youth leads us to examine the factors that contribute not only to living long but living well. Writer Melinda Hemmelgarn’s January feature looks at the role of genes, environment and lifestyle factors; she offers age-defying strategies—from diet, exercise and sleep, to protecting your telomeres and adjusting our attitudes. Here’s to a prosperous, productive and very healthy New Year!
JACKSONVILLE / ST. AUGUSTINE EDITION
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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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Contents 9 YOGA DEN MANDARIN 10 LIVING LONG & WELL
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Age-Defying Habits and the Fountain of Youth
14 GREEN THERAPY
Ecopsychology and the Nature Cure
16 GUT CHECK
Feeding the Immune System
19 WEIGHT LOSS
What Works and What Doesn’t
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20 WHEN WORKOUTS DON’T WORK
Why Less Is Sometimes More
23 THE UNEXPECTED BENEFITS OF TAI CHI
24 NATURAL HEALING FOR HANDS
Getting a Grip on Pain
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ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise in Natural Awakenings, please call 386-736-3838 or email Ads@NAJax.com. CALENDAR SUBMISSIONS Email calendar events to: Editor@NAJax.com. REGIONAL MARKETS Advertise your products or services in multiple markets. Natural Awakenings Publishing Corporation is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-449-8309. For franchising opportunities, call 239-530-1377 or visit NaturalAwakeningsMag.com. NAJAX.COM 4
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DEPARTMENTS 5 news briefs 8 health briefs 9 business
spotlight 14 green living 16 conscious eating 20 fit body 24 healing ways 26 calendar 30 resource guide
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news briefs
Acupuncture Physician Joins A Way of Life Acupuncture
D Christine Yastrzemski
Jen Hart
r. Christine Yastrzemski, AP, founder of A Way of Life Acupuncture in Jacksonville, is excited to welcome licensed acupuncture physician Dr. Jen Hart, DACM, AP, to her practice. Hart is currently licensed in the state of Florida by the Department of Health and is a nationally recognized Diplomate in Oriental Medicine (NCCAOM). She received her Master of Science in Acupuncture and Oriental Medicine from Texas Health and Science University in Austin, Texas, and her Doctorate in Acupuncture and Chinese Medicine from Pacific College of Oriental Medicine in San Diego, California. Hart also holds degrees from The University of Texas at Arlington, where she studied kinesiology, and Old Dominion University, where she mastered in Sport Management and Exercise Science. She has extensive training in acupuncture, fire cupping, gua sha, Chinese herbal medicine, acupuncture point injection therapy, reiki energetic healing, as well as kundalini and Buddhist meditation. “Dr. Hart currently specializes in sports injuries, mental health, chronic pain and women’s health,” explains Yastrzemski. “Her passion is helping others find healing and wellness in ways that are natural, meaningful and long-lasting. We’re thrilled to have her as part of this practice.” Location: 4337 Pablo Oaks Ct., Bldg. 200, Jacksonville. For more information call 904-373-8415. See ad, page 12.
Ponte Vedra Founder of International SI School Graduates First Class in India
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lobal SI, the International Association of Structural Integrators-approved structural integration (SI) school founded by local Advanced Rolfer and Manual Osteopathy Practitioner Derek Gill, graduated its first batch of students in New Delhi, India, last month on December 28. Gill has been traveling to India for the last two and a half Derek Gill (center) and students years to train these physical therapists and Ayurvedic physicians in the unique and life-changing process of SI. Gill is on a mission to grow the number of SI practitioners worldwide and is excited see this first group of students in the school’s history graduate. He plans to begin new branches in Bangalore, Chennai and Manila in May. He will continue to have his private practice here in Ponte Vedra Beach (AdvancedManualTherapeutics.com) and plans to offer more continuing education classes in Florida in the near future. For more information, visit GlobalSI.org. See ad, page 2. January 2020
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news briefs
New Year, New Location, New Services for First Coast Clinic
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r. Megan Weigel, DNP, nurse practitioner, is looking forward to starting the new year with a fresh start as First Coast Integrative Medicine moves to 14215 Spartina Court, near Mayo Clinic. First Coast’s practice now offers three new concierge plans developed to meet patients’ needs for personal, attentive care of neurological condiMegan Weigel tions and symptoms. New, convenient services include point of care testing, B12 injections and supplements available on-site. “I look forward to continuing to provide heart-centered, integrative and conventional medical care that exceeds expectations!” says Weigel. Readers can register on the website to receive emails about workshops and new services, as well as educational information. For more information, call 904-543-3510 or visit FirstCoast IntegrativeMedicine.com. See ad, page 7.
New Options for Addressing Chronic Pain and Poor Posture
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oft Tissue Specialist and Certified Structural Integrator Lauree Moretto, MA 20965, has opened a new office inside Be Still Float Studio, 1050 Riverside Avenue, Suite A, in Jacksonville. Moretto has worked with human function for more than 30 years. From body builder, personal fitness trainer, yoga Lauree Moretto therapist and instructor, massage therapist to Certified Structural Integrator, she has continually refined her skills and understanding of function and biomechanics. Moretto knows, views and understands the body as a three-dimensional system. Her work addresses several systems, including the fascial tissue, the reintegration of scar tissue, the visceral tissue (organs), as well as the nerve and artery tissues. She explains, “Together, these systems of tissue combine to make up our shape, and more importantly, determine how efficiently our bodies function. By targeting the cause of pain or restricted posture—not just the symptoms—this work is vastly different from other therapies. I love working with clients that haven’t yet found relief for their pain or postural dysfunction and helping them get their lives back.” For more information, call 321-271-1678 or visit LaureeMoretto.com. See listing, page 31. 6
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Mind Body and Beyond Center Announces New Location
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ind Body and Beyond Center, an integrative, holistic wellness center in Jacksonville, has moved to a new, larger location across from Mayo Clinic. The newly built center is located in Pablo Professional Park at 14215 Spartina Court, Suite 300, off of William Davis Parkway. The 2,500-square-foot center is more than twice the size of its former Jacksonville location. It showcases soothing, contemporary design elements and features a dedicated yoga studio, an acupuncture room and a meditation garden. The center offers an array of mental health and holistic wellness services, including mental health counseling, career counseling, acupuncture, reiki, yoga, spiritual healing, spiritual counseling and more. “While modern medicine has done so much to enhance health, there are many benefits to incorporating a holistic approach to improve overall health and achieve optimal wellness,” says Founder and President Melissa Fenton, Ph.D., LMHC. “Mind Body and Beyond offers traditional and complementary practices under one roof in a nurturing environ-
ment. We provide a comprehensive healing environment that advances each person mentally, emotionally, physically and spiritually through a synergistic, integrative approach.” A licensed psychotherapist, Fenton offers individual and family therapy to adults. She develops client-centered treatment plans, using a variety of therapeutic techniques and healing modalities. The center’s practitioners approach wellness and healing from a holistic perspective, offering healthy healing methods that positively impact body, mind and spirit. For more information or to register for classes, call 904-992-9930, email Info@MBandBcenter.com or visit MindBodyAndBeyond Center.com. See ad, page 15.
Bob Sima and Shannon Plummer in Concert
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nity Church for Creative Living is hosting Bob Sima and Shannon Plummer’s Consciousness in Concert at 7 p.m. on January 31. Tickets are $45, with an early bird price of $30. Rev. Yvonne McAndrew invites, “Come and experience Bob and Shannon, who deliver a powerful, fun, deep, emotional and truly entertaining, soulBob Sima, Shannon Plummer level concert that will ignite the heart and deepen the spirit.” Sima and Plummer will also be offering their Practical Breathwork workshop at 10 a.m. on February 1. Plummer says, “In this workshop you will learn a myriad of breathwork techniques that will elevate your mind, body and spirit.” Tickets are $55, with an early bird price of $40. Looking ahead, Unity Church for Creative Living will present a concert with Daniel Nahmod at 7 p.m. on February 21. Details can be found on the UCCL website. Location: 2777 Race Track Rd., St. Johns. For more information or to purchase tickets, call 904-287-1505 or visit UnityInJax.com. See ad, page 5. January 2020
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Drink Pomegranate Juice to Protect Fetal Brain Growth About one in 10 babies in utero struggles with a dangerous condition known as intrauterine growth restriction (IUGR), in which the flow of oxygen and nutrients through the placenta is restricted, hampering development of the growing fetus. Now, a simple solution—of mom drinking an eight-ounce glass of pomegranate juice a day—offers hope of a way to reduce infant deaths and lower the need for infant surgery. Researchers at Brigham and Women’s Hospital, in Boston, studied 77 mothers with IUGR at St. Louis’ BarnesJewish Hospital that received either one cup a day of pomegranate juice or a placebo. Evaluating 55 of the babies’ development with MRIs after birth, researchers found that the babies with pomegranate-drinking moms had evidence of both better brain connectivity and development of white matter—tissue through which messages pass in the central nervous system. Pomegranate juice is a rich source of polyphenols, a class of foods also found in nuts, berries, vegetables and teas that’s known to cross the blood-brain barrier and have neuroprotective effects.
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Eat Garlic and Onion for Breast Health Women eating more onions and garlic reduced their risk of breast cancer by 59 percent compared to those that ate less of these, according to a study in the journal Nutrition and Cancer. Researchers from the State University of New York at Buffalo and the University of Puerto Rico surveyed 660 women in Puerto Rico to measure their intake of onions and garlic, as well as sofrito, a local dish also cooked with bell peppers, tomatoes, cilantro and black pepper. Women that ate the onion- and garlic-rich sofrito sauce more than once a day slashed their risk of breast cancer by 67 percent compared to those that didn’t eat it. Both garlic and onions contain compounds with anticarcinogenic properties, and earlier studies have found a link between higher onion and garlic intake and fewer cancers of the lung, prostate and stomach. Puerto Rican women eat more onions and garlic than women in Europe and the U.S., mainly due to the popularity of those two ingredients in sofrito, and also have markedly lower breast cancer rates.
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Middle-aged and older adults that live in greener neighborhoods have a lower risk of metabolic syndrome, reports research from the Barcelona Institute for Global Health in the journal Environmental Pollution. The study followed more than 6,000 British adults in a cohort initially between ages 45 and 69 for 14 years, and correlated health records and interviews with satellite images of greenery. They found that exposure to green spaces seemed to help prevent metabolic syndrome and its individual components such as large waist circumference, high levels of blood fats and hypertension. The results “could be related to better opportunities provided by green spaces to perform physical activity, as well as a decrease in exposure to air pollution,” notes Carmen de Keijzer, first author of the study. Women fared even better than men, perhaps because women may spend more time in green spaces.
Chomping on more nuts daily keeps the pounds at bay, according to research published in the journal BMJ Nutrition, Prevention & Health. Using records from three long-term longitudinal studies spanning 20 years and including nearly 300,000 health professionals, the report from Harvard University’s T.H. Chan School of Public Health found that increasing nut intake by a half serving a day—about 12 almonds or seven walnut halves—was linked to lower instances of weight gain and obesity. Swapping out a serving of meats, refined grains or desserts for half a serving of nuts was associated with staving off weight gain of between 0.9 and 1.5 pounds in any four-year period. A consistently higher nut intake of at least half a serving a day was associated with a 23 percent lower risk of putting on 11 or more pounds and becoming obese in the same timeframe. No such links were found for eating more peanut butter. The researchers suggest the high fiber content of nuts can make a person feel full longer, and that that the fiber also binds well to fats in the gut, affecting a greater discharge of calories.
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Live Near Green Spaces to Stave Off Metabolic Syndrome
Munch More Nuts to Stave Off Weight Gain
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health briefs
business spotlight
Yoga Den Mandarin
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by Erin Floresca
oga instructor and enthusiast Alyson Foreacre opened Yoga Den Mandarin in 2002 in the Jacksonville suburb where she grew up. “Our studio opened with the mission of offering both all-level classes and high energy, athletic classes to meet the needs of every patron who entered our doors,” affirms this passionate entrepreneur, who along with her husband, franchised the Yoga Den concept. Yoga Den studios can be found in the following neighborhoods in Jacksonville: Mandarin, Fleming Island, Southside, Avondale, World Golf Village, San Pablo and the Shoppes of Bayard. Since first opening the doors to the Mandarin location, Foreacre shares that the studio’s class schedule has grown to provide a wide variety of eclectic blends of the styles and lineages that she has learned from her own teachers. “Yoga Den Mandarin offers yoga classes that span across the fitness-level spectrum every day of the week,” she says. With a post-traditional philosophy of “let the shape conform to you, not the other way around,” Yoga Den has and will always foster a no-judgment attitude in its yoga classes. “We encourage students to listen to their bodies and offer both modifications and variations for those needing to adjust, as well as for those looking to challenge themselves,” says Foreacre. “We have a wide variety of props that we utilize during our yoga classes, including mats, blocks, bolsters, straps, blankets and even sweat and mat towels—all available for use with no rental charges associated. We also have showers and towels available at our Mandarin studio so you can rinse off and go about your day.” The Mandarin location is also home to Yoga Den’s 200-hour Teacher Training
program. Founded in 2004, and the first Yoga Alliance-accredited school in J acksonville, the Yoga Den 200-Hour Teacher Training program helps students learn the skills they need to become a certified yoga teacher. “In our designated yoga instructor training studio, we offer six annual 200TT sessions with multiple formats for flexibility, as well as monthly 300TT modules for those looking to continue their education as a yoga instructor,” explains Foreacre. “Out of these trainings have come some of Jacksonville’s most experienced and qualified yoga instructors
and studio owners, offering a wide variety of styles and traditions found at all seven Yoga Den studios.” All Yoga Den teachers are graduates of Yoga Den’s nationally accredited 200-hour Teacher Training program, and many are 500-hour certified and train future yoga teachers. “We honor the individuality of our instructors and invite them to let their personalities shine while on the mat. While all Yoga Den teachers follow the same teaching methodology—emphasizing safety, encouraging students to listen to their bodies and to let go of self-judgment— they still have their own unique way of guiding you through the practice, so you will learn something different from everyone,” assures Foreacre. “We look forward to seeing you on the mat soon here at Yoga Den Mandarin,” invites Foreacre, “where your first yoga class is always free.” Yoga Den’s Mandarin studio is located at 8789 San Jose Blvd. in Jacksonville. For more information, call 904-268-8330 or visit Yoga-Den.com. See ad, below.
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We know caloric restriction extends life. But no one wants to do it, because it’s no fun. ~Lori Taylor
In their search for secrets to longevity, investigators often look for lifestyle clues provided by long-lived populations. Those residing in what National Geographic Fellow and bestselling author Dan Buettner calls “Blue Zones”, for example, are more likely to celebrate their 100th birthday and escape chronic maladies such as heart disease and cancer—the two biggest killers in the U.S. Buettner has identified the “Power 9” lifestyle habits commonly practiced by centenarians living in the five designated Blue Zones—Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and the Seventh Day Adventist community in Loma Linda, California.
LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth by Melinda Hemmelgarn
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t age 29, Betty Holston Smith, of Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food. Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well. Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance—are beyond our control. However, the most critical ingredient seems to be our daily habits. Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck. 10
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For example, some individuals may be born with genes that confer longevity, but be unlucky due to where they live. The National Center for Health Statistics reports that life expectancy varies by zip code. That’s because where we live influences how we live, predicting access to healthful food, clean air and water, safe neighborhoods and stress-relieving green spaces such as parks and gardens. Genes are important, but our social and physical environments play a greater role in predicting our “healthspan” —the essence of a long and healthy life. According to researchers at the Columbia Center for Children’s Environmental Health, in New York City, even our first environment—the womb—can spawn diseases later in life if pregnant women are exposed to air pollutants, pesticides and the toxic stress of poverty.
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Regardless of genetics, the following behaviors can help anyone slow the aging process and improve quality of life: n Eat a plant-based diet. n Stop eating when 80 percent full. n Practice stress reduction techniques. n Find a sense of purpose. n Engage in physical activity throughout the day. n Consume moderate amounts of alcohol with food and friends. n Join a faith community, regardless of denomination. n Belong to a social network that engages in healthy behaviors. n Share love and time with children, parents and partners.
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Learning From the “Blue Zones”
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Survival of the Fittest
Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Missouri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). After menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporosis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.” LaFontaine recommends weightbearing exercises such as walking, jogging and high-intensity weight training to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an average age in the low 60s train with heavy weights. Some even participate in weightlifting competitions.” “We have observed women in this group move from osteopenia to normal BMD and from osteoporosis to osteope-
Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms. ~Eve Van Cauter nia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.
LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview Tips to cope with loneliness: Tinyurl.com/TheEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com January 2020
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Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100 miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.
Eating Well, but Not Too Much
Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western culture’s practice of eating until belt-bust
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ing full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full. “We know caloric restriction extends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres— the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-associated telomere shortening.
Most people have something in their lives they can point to for strength. ~Betty Holston Smith Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in commu-
nity, eat meals and go to bed at regular times, in sync with circadian rhythms.” No matter how long we live, we want to make the most of our time on Earth. Beyond diet and exercise, finding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives. Despite our virtual social networks, real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as dangerous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young. Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.
The Sleep Connection
Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unproductive time, but it’s a “biological requirement for life.” In fact, it is one of the three pillars of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health January 2020
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After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started. ~Laura Durenberger
GREEN THERAPY Ecopsychology and the Nature Cure
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by Ronica A. O’Hara
or clients of family therapist Christian Dymond, the path to wellness begins on his 10 acres of woods and meadows in Milton, Vermont, walking alongside him, sitting by a babbling brook, watching squirrels gather nuts or the sun slowly set, breathing in the piney air. “There is a sense of safety that comes from being in the forest,” Dymond says. “Safety is necessary in order for the client to open up and share themselves with another human being.” Children, too, readily respond: “Getting a child outside into nature can bring life back into their eyes. Every day I see this happen.” The sweeping Santa Barbara beach is the office of clinical psychologist Maria Nazarian, Ph.D., as she accompanies clients on hour-long barefoot walks that might include a mindfulness exercise, goal-setting and meditation—all while watching waves foam, pelicans glide and sun-sparkles on the water. “When we feel connected to the world around us, we experience more joy and belonging, less depression and less anxiety, all of which increase our thinking, creativity, wellbeing and generosity,” she says. 14
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Their practices, known as ecotherapy, green therapy or nature-based therapy, are an outgrowth of a ballooning branch of psychology known as ecopsychology, which investigates the critical links between nature experiences and
human well-being. In examining such matters as our neurological responses to nature, how climate change and weather disasters lead to anxiety and depression, how nature deprivation affects children, and why nature can produce transcendent awe, the field is reshaping the way that therapists and doctors help both adults and children heal. Ecopsychology is a relatively new discipline. Little more than two decades ago, historian Theodore Roszak pointed out in Psychology Today that in the Diagnostic and Statistical Manual of the American Psychiatric Association, one of the most-diagnosed categories involved sex: “In mapping sexual dysfunction, therapists have been absolutely inspired… [but] the volume contains only one listing remotely connected to nature: seasonal affective disorder.” Now, as the planet’s dire plight becomes a source of mounting concern, that professional neglect is rapidly changing. The field of ecopsychology has produced more than 100 authoritative studies linking nature to not only physical, but mental health. Researchers have found that spending time in nature settings helps lower stress, anxiety and depression, boosts positive mood, improves resilience and immune response, increases life expectancy, decreases anger, reduces
How to Practice Personal Ecopsychology n Spend two hours or more each week outdoors in natural settings, in either short or long blocks of time. n Take a free online course to gain an in-depth understanding of ecopsychology at Tinyurl.com/IntroEcopsychology. n Read books like Vitamin N: The Essential Guide to a Nature-Rich Life, by Richard Louv, or The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams. n Bring plants, flowers, seashells, pebbles and other reminders of nature into work and home settings. n Garden outdoors or keep a kitchen herb garden indoors. n Join a local birdwatching group. n Use nature scenes as wall art and screensavers. n Visit WalkWithADoc.org to join in a one-hour group walk with a local doctor. n Find more ideas at RunWildMyChild.com/incorporating-nature-into-daily-life.
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green living
There is a sense of safety that comes from being in the forest. Safety is necessary in order for the client to open up and share themselves with another human being. ~Christian Dymond blood pressure, eases computer fatigue and enhances energy, concentration and cognitive functioning. Recently, Danish researchers found that children raised in the least-green neighborhoods were 55 percent more likely to develop a serious mental illness than children that grew up in the greenest neighborhoods, regardless of social standing, affluence or parental mental illness. A British study of nearly 20,000 people published in Scientific Reports concluded that spending at least two hours a week in nature, whether in brief breaks or long stretches, is an optimal amount of time to feel a sense of better health and well-being. Putting these findings in motion, doctors, therapists, naturopaths, nurse practitioners and other health providers are increasingly suggesting and prescribing time in nature, especially for children. As of July 2018, there were 71 provider-based natureprescription programs in 32 states, potentially involving hundreds of thousands of patients, according to a survey by the Institute at the Golden Gate National Parks Conservancy. Ecopsychology research programs are opening at medical centers and universities, and ecotherapy classes are being added to academic degree programs for therapists. Major health insurers are financing pilot programs to measure timein-nature outcomes, and electronic health records are starting to include nature prescriptions, as well as pharmaceuticals. Happily, it’s a therapy that can be selfprescribed. After Laura Durenberger, who blogs at ReduceReuseRenewBlog.com, gave birth to her son, she found symptoms of her generalized anxiety disorder at an alltime high, and ultimately linked it to rarely leaving her house. When she goes too long without being outside, she says, “My anxiety spikes. I am irritable. My energy is low. I don’t feel motivated or creative.”
Now, even during the fierce Minneapolis winters, she is dedicated to spending half an hour a day in nature: “After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started.” As ecotherapist Dymond puts it: “Nature is always there for people to heal themselves in.” Ronica A. O’Hara is a Denver-based health writer. Contact her at OHaraRonica@ gmail.com.
FEBRUARY
Coming Next Month
Regenerative Medicine plus: Cardiovascular Health
January 2020
15
conscious eating
GUT CHECK Feeding the Immune System
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by Julie Peterson
educing stress, sleeping enough, exercising and getting sunlight are all known strategies for improving the body’s ability to protect itself from harm. However, the most important factor in building a rock-star immune system is nutrition. Here is a guide to the care and feeding of the inner fortifications that fight off disease, supporting long-term wellness.
Ground Zero: The Gut
About 70 percent of the immune system resides in the gastrointestinal tract—home to a microbiome that contains trillions of bacteria. It works as a complex ecosystem in which the good bacteria prevent the bad bacteria from taking hold and causing illness or disease. Eating plants promotes the robust growth of that good bacteria. “The GI microbiome evolved closely with our immune systems and under the influence of the plants our ancestors ingested,” says Holly Poole-Kavana, who practices herbal medicine in Washington, D.C. Yet about 90 percent of Americans don’t eat enough fruits and vegetables, according to the U.S. Centers for Disease Control and Prevention. The consequent weakening of the microbiome is a double-edged sword, because the processed foods Americans commonly consume promote the growth of harmful microbes. The 2015-2020 Dietary Guidelines for Americans indicates that added sugars, saturated fats and sodium eaten by most Americans are far above recommended amounts. This tipping of the scales causes weight gain, toxin buildup and immune system dysfunction.
What Not to Eat
Plants and grains on grocery shelves today are typically processed into bread, cereal, pasta, desserts and snacks, abundant in added sugars, salt, detrimental fats and chemical additives. These altered foods slam the gut’s immune protection and increase the risk of chronic disease. A Czech Republic study on food additives found that gut microbes 16
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The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.
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that fought inflammation were harmed by additives. According to the research, “Permanent exposure of human gut microbiota to even low levels of additives may modify the composition and function of gut microbiota, and thus influence the host’s immune system.� And of course, be wary of sugars. Anything that turns into sugar in the system—think carbs like refined bread products and pasta, not just sweets—is an immune-depressing culprit, says Heather Tynan, a naturopathic doctor at Evergreen Naturopathic, in San Diego. “The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.� Saturated fats also alter immune cells, disrupting their functions and triggering inflammation. Getting away from processed food cravings can be a challenge, because the foods provide a temporary energy boost. Dorothy Calimeris, of Oakland, California, a certified health coach and author of three anti-inflammatory cookbooks, suggests that cravings mean the body needs something, but it may be rest or water. “By focusing on eating higher-quality nutrients, we can limit and eventually eliminate the cravings.�
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Eat the Rainbow
Fruits and vegetables get their colors from phytochemicals, which provide the human microbiome with antioxidants, minerals and vitamins that keep the gut healthy and help the immune system combat cellular damage. National guidelines suggest Americans eat 10 servings of plants a day, ideally two each from the green, red, white, purple/blue and orange/yellow categories. But data from the National Health and Nutrition Examination Surveys show that eight out of 10 people in the U.S. don’t get enough of any color category. “A good strategy is to add one new vegetable a week to your grocery cart,� suggests Canadian nutritionist Lisa Richards, founder of TheCandidaDiet.com. “Blending fruits and vegetables into shakes or smoothies is also an effective way to eat the rainbow for those who are busy.� Whatever goes into the grocery cart should be certified organic, the only sure way to avoid ubiquitous genetically modified organisms (GMOs) in the food chain, which animal studies have linked to immune system damage. Herbs are also helpful to boost the body’s inherent ability to protect itself. Poole-Kavana points to medicinal herbs like astragalus and reishi mushroom, which support immunity and balance gut bacteria; antimicrobial herbs like garlic, thyme and oregano; and elderberry, an anti-inflammatory fruit that boosts the body’s ability to identify and eliminate viruses and bacteria. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,� says Calimeris. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@gmail.com. January 2020
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Reduce the heat to a simmer and cook until the cauliflower is tender, about 5 minutes. Using an immersion blender, purée the soup in the pot until smooth. Stir in the coconut milk and cilantro, heat through, and serve. Total cooking time is about 15 minutes. Excerpted from the book The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System, by Dorothy Calimeris and Lulu Cook.
Creamy Turmeric Cauliflower Soup Turmeric is the darling of the anti-inflammatory spices. For best absorption, it should be combined with pepper. This soup gets its creamy texture from coconut milk, but other nondairy milk can be used instead. Yields: 4 servings 2 Tbsp extra-virgin olive oil or coconut oil 1 leek, white part only, thinly sliced 3 cups cauliflower florets 1 garlic clove, peeled 1¼-inch piece fresh ginger, peeled and sliced 1½ tsp turmeric ½ tsp salt ¼ tsp freshly ground black pepper ¼ tsp ground cumin 3 cups vegetable broth 1 cup full-fat coconut milk ¼ cup finely chopped fresh cilantro In a large pot, heat the oil over high heat. Add the leek, and sauté until it just begins to brown, 3 to 4 minutes.
Lentil Stew Most stews take hours to cook, but this restorative dish, perfect for dinner or lunch, cooks up in a hurry. The plant-based recipe takes advantage of canned lentils and is loaded with nutritious, anti-inflammatory power foods. Yields: 4 to 6 servings 1 Tbsp extra-virgin olive oil 1 onion, chopped 3 carrots, peeled and sliced 8 Brussels sprouts, halved 1 large turnip, peeled, quartered and sliced 1 garlic clove, sliced 6 cups vegetable broth 1 (15-oz) can lentils, drained and rinsed 1 cup frozen corn 1 tsp salt ¼ tsp freshly ground black pepper 1 Tbsp chopped fresh parsley
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 18
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Add the onion and sauté until softened, about 3 minutes. Add the carrots, Brussels sprouts, turnip and garlic, and sauté for an additional 3 minutes. Add the broth and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 5 minutes.
photo by Jennifer Davick
Add the cauliflower, garlic, ginger, turmeric, salt, pepper and cumin, and sauté to lightly toast the spices, 1 to 2 minutes. Add the broth and bring to a boil.
In a Dutch oven, heat the oil over high heat.
Add the lentils, corn, salt, pepper and parsley, and cook for an additional minute to heat the lentils and corn. Total cooking time is about 15 minutes. Serve hot. Another tip: This soup is as versatile as it is simple. Feel free to use any kinds of beans or vegetables you have—it’s a great way to use up leftover vegetables at the end of the week. Store in a covered container in the refrigerator for a week, or in the freezer for longer. Nutritional information per serving (4 portions): calories: 240; total fat: 4g; total carbohydrates: 42g; sugar: 11g; fiber: 12g; protein: 10g; sodium: 870mg Excerpted from the book The Anti-Inflammatory Diet One-Pot Cookbook: 100 Easy All-in-One Meals, by Dorothy Calimeris and Ana Reisdorf. Also visit DorothyEats.com. photo by Stephen Blancett
IMMUNE-BOOSTING RECIPES
WEIGHT LOSS
What Works and What Doesn’t
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by Steven M. Nickels
ost people know what it feels like to live with extra body weight, and that it is often a very difficult challenge to lose weight and sustain weight loss. The goal of losing weight is actually not to simply lose weight, but to lose body fat and maintain muscle mass and water. The ultimate goal is to live a better, healthier and happier life.
Good Reasons to Lose Weight
Many good reasons to lose weight include reduced joint pain, improved movement, better sleep and better regulation of hormones. Losing weight helps us to crave fewer high-sugar and high-fat foods. Having a healthy range of body fat helps us to achieve a more robust immune system, which means fewer fevers, colds, infections and more, and it allows better outcomes for surgery and childbirth. Unfortunately, popular fad diets often create dehydration, weakness, fatigue, nausea, headaches and constipation, and they create inadequate intakes of vitamins and minerals.
inflammation, adrenal problems, toxicity in the cells and even yeast overgrowth. Roadblocks can be discovered by objectively testing the blood, hair, urine and sometimes feces. After testing, the next step is to remove “dead food”—fatty food and processed foods, foods high in sugar and calories, refined grains—and replace them with vegetables, sprouted grains and some fruits. Fat-burning foods would include high-quality protein. One out of every three or four bites of food per day should be a quality protein, such as fish, organic chicken, organic turkey, occasional grass-fed beef, eggs, nuts, seeds, legumes and beans. Increasing exercise to lose more weight, specifically burst training (short bursts of
high-intensity activity followed by brief rests), is helpful, as this targets fat burning. Taking supplements that support fat loss is also helpful, such as a vegetable-based protein powder, collagen, “super foods” green powder, fish oil, Vitamin D and probiotics. Intermittent fasting helps stop us from eating mindlessly and can increase metabolism, as well as help with hormone production, digestion and more. Fasting generally can stabilize blood sugar levels, reduce inflammation and help heart health as well. Last but not least, proper water intake is critical: We should all drink roughly half of our body’s weight in ounces of water per day. In summary, anyone attempting to lose weight should incorporate these steps: Remove the inflammatory, processed foods; add high fiber foods; exercise less, but smarter; take healthful supplements; try intermittent fasting. Having the right goals, focusing on lifestyle changes, testing individual chemistry objectively and losing body fat (versus muscle and water) are the most effective approaches to weight loss. Dr. Steven M. Nickels, DC, DACBN, DCBCN, is a natural health practitioner and founder of Science Based Wellness, located at 10033 Sawgrass Dr. W., Ste. 204, Ponte Vedra Beach. For more information, call 904-834-2337 or visit ScienceWellness.net. See ad, page 12.
The Right Weight-Loss Program
First and foremost, anyone attempting to lose weight must identify any roadblocks that may keep them from achieving weight loss. Weight loss is often a challenge if the thyroid is not functioning optimally and hormones are not balanced. Also hampering weight loss are autoimmune disease, January 2020
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Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss.
fit body
Cortisol-Conscious Workouts
When Workouts Don’t Work
Why Less Is Sometimes More
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by Marlaina Donato
xercise is a proven deprived, overworked The key is to not component in and doing intense overtrain and to losing weight and workouts but not seeing do just enough to preventing cardiovascular weight-loss results, that’s adequately stimulate a signal that cortisol is disease and diabetes, but not all exercise regimens potentially too high and the system. yield the same results for needs to be addressed.” ~Beth Shaw everyone, especially when Fat-burning, highdaily stress is a factor. intensity interval training While workouts are often intended to (HIIT)—bursts of exercise with minimal reduce the body’s physiological response periods of rest in between—raises levels to mental and emotional stress, exercise of cortisol. These tend to decrease after a itself can serve as a physical stressor that workout, but can remain on overdrive if exacerbates the problem. This delicate HIIT is not balanced with low-intensity balance revolves around the stress hormovement. Add jam-packed schedules to mone cortisol. the mix, and the side effects of chronical While cortisol is needed to kickly elevated cortisol result not only in lonstart metabolism and burn fat, too much ger recovery time, but insomnia, fatigue, of it can increase the body’s fat stores. low immunity and failure to lose weight, Stephanie Mansour, host of Step It Up especially around the midsection—a With Steph, a weekly TV fitness program phenomenon that has earned cortisol the in Chicago, sees this correlation in her nickname “the belly fat hormone”. private practice for women. “Aggressive Balancing HIIT with yoga, Pilates, workouts definitely perpetuate stress, and elliptical training, swimming or walking aren’t always necessary for weight loss. If can help to reset the nervous system and one of my clients is stressed-out, sleepbring the rest of the body back up to speed. 20
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Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shifting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.” Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health. The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.” When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”
Mixing It Up
Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the Journal of Obesity, it evens out fat dis-
oscarhdez/Shutterstock.com
~Stephanie Mansour
tribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.” Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.”
More Low-Stress Workout Tips
Beth Shaw: I recommend high-intensity training first thing in the morning on an empty stomach three times a week, and adopting a yoga practice a few days a week that includes restorative yoga in the evenings to reduce cortisol. Stephanie Mansour: Try high-intensity workouts for a few weeks. Take inventory of how you feel each day. Look at your progress over a few weeks to find a healthy balance. If it’s not working, change it up.
Tori Brown: If Pilates is your go-to exercise for strength training, opt for private train-
ing three times a week (minimum). If you are combining Pilates with other modes of exercise and really just need the cortisol downplay and core work, choose mat classes two times a week. Pilates private instruction will completely change the way you do all other forms of exercise. It is very different than all other exercise and very complementary.
Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
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Copper in new device stops cold and flu
had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, by Doug Cornell no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on CopperZap. No viruses were found alive Colds start the market. soon after. when cold viruses Soon hundreds Dr. Bill Keevil led one of the teams get in your nose. of people had confirming the discovery. He placed Viruses multiply tried it and given millions of disease germs on copper. fast. If you don’t feedback. Nearly “They started to die literally as soon as stop them early, 100% said the they touched the surface,” he said. they spread and copper stops colds People have even used copper on cause misery. if used within 3 cold sores and say it can completely In hundreds hours after the first prevent outbreaks. of studies, EPA sign. Even up to New research: Copper stops colds if used early. The handle is and university 2 days, if they curved and finely researchers have confirmed that viruses still get the cold it is milder than usual textured to improve and bacteria die almost instantly when and they feel better. contact. It kills germs touched by copper. Users wrote things like, “It stopped picked up on fingers That’s why ancient Greeks and my cold right away,” and “Is it and hands to protect Egyptians used copper to purify water supposed to work that fast?” you and your family. and heal wounds. They didn’t know “What a wonderful thing,” wrote Copper even kills about microbes, but now we do. Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. have become resistant of copper disrupts the electrical balance Pat McAllister, 70, received one to antibiotics. If you are near sick in a microbe cell and destroys the cell in for Christmas and called it “one of the seconds. best presents ever. This little jewel really people, a moment of handling it may keep serious infection away. It may even Tests by the EPA (Environmental works.” save a life. Protection Agency) show germs die Now thousands of users have simply The EPA says copper still works fast on copper. So some hospitals tried stopped getting colds. even when tarnished. It kills hundreds of copper for touch surfaces like faucets People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent serious or even fatal illness. MRSA and other illnesses by over half, used to get colds after crowded flights. CopperZap is made in America of and saved lives. Though skeptical, she tried it several pure copper. It has a 90-day full money The strong scientific evidence gave times a day on travel days for 2 months. back guarantee. It is $69.95. inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she Get $10 off each CopperZap with he felt a cold about to start he fashioned exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA16. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL Jacksonville / St. Augustine NAJax.com 22
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they discover a new level of relaxation and confidence to cope with life’s challenges.
The Unexpected Benefits of Tai Chi
Relationships and Interpersonal Communication
by Vicki Stanton
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any people discover tai chi as a result of a traumatic injury or during recovery from surgery, but then embrace tai chi for the unexpected long-term benefits. While individuals may start tai chi for physical rehabilitation or to strengthen bones and muscles, they remain active in the practice due to beneficial changes in other areas of physical and mental improvement. Practitioners find better balance, less danger of falls, lowered stress levels and a calmer outlook on life and relationships. Numerous studies back up the many benefits of tai chi.
Mental Improvement/ Lower Stress Levels
Asked about mental health, sixty percent of respondents to the Taoist Tai Chi survey reported that their mood improved, and 36 percent noticed a decreased anxiety level. Forty percent saw improved emotional strength. Tai chi is a moving meditation, requiring concentration for each move while keeping the body relaxed. This gives the practitioner a time to look inward and to escape daily concerns and worries. Many individuals find that their everyday concerns are set aside while doing tai chi, and
Balance and Fall Danger
As published in the Journal of the American Geriatrics Society, researchers at Spain’s University of Jaen analyzed data from 10 randomized controlled trials and reported that older adults that did one-hour tai chi sessions one to three times a week for 12 to 26 weeks were 43 percent less likely to fall. There was also low-quality evidence (based on observation) that tai chi reduced the risk of injurious falls by 50 percent over the short term and by 28 percent over the long term. The Taoist Tai Chi Society commissioned a study, conducted in 2016 and 2017, to quantify the benefits of tai chi. The study involved more than 18,000 participants, and the results complement the Spanish study. Many individuals reported improved balance and a decrease in falls, which correlates to the slow and methodical steps of tai chi. Practitioners learn to plant one foot completely before moving the body, and many moves involve turning from the hip, rotating the whole upper body. The tai chi movements strengthen the ankles, knees and hips, as well as the core muscles, leading to improved balance, stronger muscles and greater confidence.
When we feel better about ourselves, we are better able to interact with and assist others. The Taoist Tai Chi study asked, “Has your practice improved your social situation?” Fifty-nine percent of respondents discovered a larger sense of community and 76 percent reported that they had found new friends. Tai chi helps put daily struggles into perspective and may provide a better outlook on life. The Taoist Tai Chi Society celebrates its 50th anniversary this year. A number of members have been practicing this form of tai chi for 40 years or more and attest to the many physical and mental benefits of the practice. Vicki Stanton is a retired librarian from UNF and a practitioner of Taoist Tai Chi. For more information or to find a class, call 904-733-8180, email Jacksonville.FL@ Taoist.org or visit TaoistTaiChi.org and click on “Find a Class”. See ad, below.
Taoist Tai Chi 2020 Winter Class Schedule
Beginners Classes • a bridge to better health ARLINGTON Beginners (108 Moves) Pain Relief (17 Moves)
10:00 - 11:30 a.m. 10:00 - 11:30 a.m.
Jan 9 - Mar 26 Jan 9 - Feb 27
St. Paul's Episcopal Church 5616 Atlantic Blvd 32207
ORTEGA/ ORANGE PARK
6:30 - 8:00 p.m.
Jan 9 -Mar 26
Buckman Bridge Unitarian Univeralist Church 8447 Manresa Ave 32244
WESTSIDE
10:00 - 11:30 a.m.
Jan 14 - Mar 31
Lakeshore Woman's Club 2352 Lakeshore Blvd 32210
5 POINTS
10:00 - 11:30 a.m. 6:30 - 8:00 p.m.
Jan 11 - Mar 14 Jan 15 - Apr 1
Riverside Park Methodist Church 819 Park St. 32204
SOUTHSIDE
6:30 - 8:00 p.m. 6:30 - 8:00 p.m.
Jan 16 - Apr 2 Feb 4 - Apr 21
Elk's Lodge #221 1855 West Road 32216
ST. AUGUSTINE
;10:00 - 11:30 a.m.
Jan 15 - Apr 1
The Village Church 4229 Pacetti Road 32092
Class Repeats Every 8 weeks
For more information Contact 904-733-8180 or jacksonville.fl@taoisttaichi.org
January 2020
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healing ways HEALTHY LIVING
NATURAL HEALING FOR HANDS
HEALTHY PLANET
Getting a Grip on Pain by Marlaina Donato
OHishiapply/Shutterstock.com
2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE
JAN
Age-Defying Habits Plus: Healthy Immune System
FEB
Cardiovascular Health Plus: Regenerative Medicine
PLANT-BASED NUTRITION ISSUE
MAR
Thriving on a Plant-Based Diet Plus: CBD
APR
Grassroots Climate Crisis Strategies Plus: Healthy Home
WOMEN’S WELLNESS ISSUE
MAY
Autoimmune Breakthroughs Plus: Protein & Collagen Connection
JUN
Inspired Lifestyle Travel Plus: Brain Health
THE FOOD CONNECTION ISSUE
JUL
Beyond Factory Farming Plus: Gut Health
AUG
Biological Dentistry Plus: Environmental Education
SELF-EMPOWERMENT ISSUE
SEP
Emotional Well-Being Plus: Adaptive Yoga
OCT
Stress Management Plus: Joint Health
THE DIABETES CHALLENGE ISSUE
NOV
Personalized Diabetes Strategies Plus: Skin Care
DEC
Creating Community & Connection Plus: Spending Locally
IN EVERY ISSUE... HEALTH BRIEFS | GLOBAL BRIEFS ECO TIP | GREEN LIVING HEALING WAYS | FIT BODY CONSCIOUS EATING HEALTHY KIDS | WISE WORDS INSPIRATION | NATURAL PET
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ost of us take our hands for granted until buttoning a shirt or opening a jar becomes a daunting task. Getting a grip on that pain and loss of function with holistic solutions can be a game-changer. Inflammatory conditions like rheumatoid arthritis and osteoarthritis, as well as repetitive motion syndromes like carpal tunnel, are commonly linked to hand and wrist pain, and effective treatment relies on identifying the underlying cause. “Systemic inflammation will be an issue in any case, but the root condition needs to be addressed,” says Kiva Rose Hardin, a New Mexico-based herbalist and co-editor of Plant Healer Magazine. Carpal tunnel, for instance, is not always a repetitive injury syndrome; it can sometimes be triggered by endocrine imbalances such as hypothyroidism, she says. Susan Blum, M.D., author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally, agrees on both the role of inflammation and the importance of looking beyond the diagnosis itself. “Inflammation is a process in the body, an end result, and we have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections.” By finding the trigger, relief is within reach with non-surgical solutions and
NAJax.com
We have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections. ~Susan Blum natural approaches such as physical therapy, specialized yoga, acupuncture, essential oils and inflammation-taming foods and herbs.
Gut Check
Factors like leaky gut syndrome, stress and inadequate nutrition can all kick inflammation into overdrive. The right dietary adjustments can go a long way toward putting on the brakes. “Inflammation from compromised gut health can contribute to both rheumatoid and osteoarthritis,” Blum notes. “Abdominal fat releases inflammatory molecules into the joints, so metabolic syndrome should [also] be looked at as a factor in osteoarthritis.” The simplest place to begin is to pay attention to food quality, she says. “Choose whole foods high in nutrients and fiber; eliminate all processed food; read labels to spot hidden sugars and food dyes.”
sumroeng chinnapan/Shutterstock.com
Systemic inflammation will be an issue in any case, but the root condition needs to be addressed. ~Kiva Rose Hardin Blum, the founder of the Blum Center for Health, in Rye Brook, New York, initially guides her patients on an elimination diet to find dietary triggers like soy, corn, gluten, dairy, sugar and eggs. She also recommends a diet that is 70 percent plant-based and includes cold-pressed, solvent-free oils such as high-quality olive oil. Blum cautions against nightshade vegetables like eggplant, tomatoes, peppers and white potatoes that can trigger osteoarthritis pain.
Exercise and Prevention
Improper posture can set off a domino effect from neck to fingertips, resulting in carpal tunnel syndrome and other troublesome conditions. Prevention can go a long way. “Stretching and strengthening are the best ways to prevent injury or pain,” says physiotherapist Kelly Picciurro, of Spring Forward Physical Therapy, in New York City. Picciurro emphasizes exercise for rheumatoid arthritis sufferers. “It’s vital that these patients maintain a certain level of mobility, and [physical therapy] can improve that.” Those with repetitive strain injuries also respond well to gentle yoga postures like tree pose, upward hands and upward fingers. In general, yoga helps upper body muscles support and align the hands, wrists and elbows.
Snuffing Out Pain
Acupuncture, especially with a focus on postural muscles of the neck and back, can be effective in reducing pain and inflammation. Hot and cold treatments can bring relief for arthritis flare-ups. Circulation and resulting improved cell nutrition can be achieved by employing heat via showers, baths and heating pads. For acute pain, cold from an ice bag or frozen vegetables wrapped in a towel for 20-minute intervals reduces swelling by reducing circulation and dulling pain signals. Pain-reducing herbs such as cat’s claw, aloe vera, green tea, ginger, borage oil and chili pepper can all help fight systemic inflammation. Curcumin, the active ingredient in turmeric, is also a heavy hitter. Blum recommends at least 1,000 milligrams daily of curcumin that is formulated with pepper or a phospholipid for optimal absorption. A 2018 study published in The Journal of Nutritional Biochemistry found that the combination of curcumin and black pepper can repress inflammation signals in the intestines. Essential oils such as peppermint, eucalyptus, ginger, Roman and German chamomile, lavender and balsam fir are also effective in reducing pain, and have anti-inflammatory properties. A few drops can be added to Epsom salts for a bath or diluted and rubbed onto the area three times daily. Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
STRATEGIES FROM THE EXPERTS
Food tips from Susan Blum, M.D.
Replace refined sugar with maple sugar, coconut sugar or honey, all of which offer nutrients and minerals. Avoid overly processed agave nectar. If meats are consumed, choose organic and grass-fed. Choose whole grains.
Herbal suggestions from Kiva Rose Hardin For topical pain-relieving applications, look for a fat/oil-based preparation with mint or cayenne for faster action.
Powdered herbs in mass-produced capsules can lose medicinal efficacy quickly. Alcohol or glycerine-based tinctures are good choices that can be convenient when traveling. Ginger is an effective anti-inflammatory that can be added to food. Solomon’s Seal (Polygonatum), sustainably sourced, is especially useful in the treatment of rheumatoid arthritis; the rhizome of this plant seems to work on the synovial fluid of the joints. Reishi (Ganoderma lucidim) is an important part of any autoimmune formula. A decoction or extract is beneficial for arthritis, fibromyalgia and lupus. Ashwagandha (Withania somniferum) reduces stress and anxiety while moderating inflammation; it is especially effective in the treatment of autoimmune disorders and endocrine disruption. Hawthorn (Crataegus) reduces systemic inflammation and has a moderating effect on most forms of arthritis and joint pain; it also strengthens the collagen matrix of the body and supports overall joint health.
Computer posture reminders from Kelly Picciurro
Elbows should rest at about a 90-degree angle and comfortably at the side. Wrists should lie in a neutral position; not be too extended or flexed. The keyboard and mouse should be close to the body to avoid excessive reaching of the hands. January 2020
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calendar of events SUNDAY, JANUARY 5 White Stone Ceremony – 10:30am. What’s Your Name? with Spiritual Leader Nada Frazier. Through reflection and meditation, each attendee will be gifted with a white stone to identify and record their unique “name” or spiritual focus for 2020. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offerings welcome. Unity of Jacksonville Beach, 106 6th St N, (Players by the Sea Theatre). 904-246-1300. UnityOfJacksonvilleBeach.com. White Stone Ceremony – 10:30am. All are welcome. Join to celebrate a New Year, a new you, and a new spiritual name that will support you on your ‘dreams come true’ journey. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. Mediumship with Maeda – 1-4pm. This class is for beginners and newcomers who feel they have the gift. The workshop will be a combination of the philosophy of mediumship and hands-on experience. $25. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555.
Transcendental Meditation (TM) – 6:30pm. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This introductory talk gives all the information you need to make an informed decision about learning the TM technique. Free. Conference room, Pablo Creek Library, 13295 Beach Blvd, Jacksonville. Register: 904-375-9517 or Jacksonville@TM.org.
FRIDAY, JANUARY 10 Full Moon Circle: Self Care for the Soul – 6:309pm. Join one of the thousands of circles around the world gathering on the full moon unifying with the intention of healing. The four stages of healing ceremony will include a theme activation, healing workshop, ritual, and signature heart meditation with sound bath. Guide: Misti C. Miller, Modern Mystic. Co-host: Entheo Rhythmic, drum facilitator and Natalia Fuentes. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Registration required: 904381-8686. Register: Seventh-Wonder.com/events. Healers Under God (HUG) – 7pm. All are welcome as we are guided by spirit to extend hands on healing. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns, 904-2871505. UnityInJax.com.
MONDAY, JANUARY 6
SATURDAY, JANUARY 11
Mystical Channeling Circle Series – Jan 6-Feb 17. 6-7:30pm. Rev. Judi Weaver, psychic channel, will provide divine messages and personal guidance from universal light beings within this sacred circle. Judi allows her energy and state of consciousness to be altered into a higher vibration to provide information, guidance and healing energies to the world. $20/ class. 1014 Reed Canal Rd, S Daytona. Facebook: MysticalExpressionsLLC. Info: Karen Paradise: 386274-0038 or Rev.Judi.Weaver@gmail.com.
The Yoga of Life: Joyous Wisdom of the Bhagavad Gita for Everyday Living – 11am- 12:30pm. Bring the peace, balance and clarity of your yoga practice into your daily life through the universal teachings of India’s most well-known scripture. Make your life itself yoga, a perfect union with the divine and all beings and situations around you. Led by Swamini Radhikananda with 30 years experience teaching Vedantic scriptures for western seekers. Explanation of essential verses and discussion of practical application offered. Soluna Yoga & Spa, 2105 Park St, Ste 1, Jacksonville. Info: 904-692-4121. SolunaYogaSpa.com.
Death Café of NE Florida – 6:30-7:45pm. Hosted by The Sacred Servant and facilitated by Nada Frazier. Join for a community driven discussion about life and death. Free. New location: Pablo Creek Library, 13295 Beach Blvd, Jacksonville. RSVP: Nada@The SacredServant.com. Info: DeathCafe.com or Meetup.
THURSDAY, JANUARY 9 Living the Joyous Wisdom of Bhagavad-Gita: “The Song of God” – 10-11:30am. Also 1/16, 1/23, 1/30. The universal teachings of India’s most well-known scripture give us a joyous roadmap for self-unfoldment through dynamic living, to manifest the best and highest within ourselves here and now. Class includes meditation, explanation of essential verses, and discussion of practical application. Led by Swamini Radhikananda (of Chinmaya Mission St. Aug.) with 30 years experience teaching Vedantic (non-dual) scriptures for the western seeker. Center for Spiritual Living, 1795 Old Moultrie Rd, St. Augustine. Info: 904-692-4121. Pain Relief Class (17 moves only) – 10-11:30am. Thru Feb 25. The Taoist Tai Chi Society internal arts and methods incorporate stretching and turning into a sequence of movements that reduce tension, improve circulation and balance and increase strength and flexibility. The senior’s class only covers the first 17 moves at a much slower pace over an eight-week period. A new series will start on Mar 5. St. Paul’s Episcopal Church, 5616 Atlantic Blvd, Jacksonville. Info: 904-733-8180 or Jacksonville. Fl@TaoistTaiChi.org.
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Jacksonville / St. Augustine
Pendulum Class – 3-5pm. The pendulum is not just for asking yes or no questions. You will learn how useful your pendulum can be. Locate people on the map, do readings, treasure hunting, win prizes and more. $15. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555.
SUNDAY, JANUARY 12 Pranayama Class – 10-11am. With Elizabeth Henrichson. Pranayama is the conscious awareness of breath. Through guided breathing, increase the oxygen to your brain and all your internal organs which facilitates physical healing. Class limited to eight people. $20. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Registration required: 904381-8686. Register: Seventh-Wonder.com/events. Letters to God Ceremony – 10:30am. This or Something Better! with Spiritual Leader Nada Frazier. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offerings welcome. 106 6th St N, Jacksonville Bch (Players by the Sea Theatre). 904246-1300. UnityOfJacksonvilleBeach.com. Experience HU: The Sound of Soul – 11am-noon. HU is woven into the language of life. It is the sound of all sounds for people of all faiths. Learn how this sacred sound can help bring more peace and happiness into your life. Followed by light refreshments. Gift of contemplation CD available. Jacksonville. Location/info line: 904-725-7760 or Meetup.com/ Jacksonville-Florida-Eckankar.
NAJax.com
2020 This Decade is for YOU! – 1:30-3:30pm. A powerful transformation is taking place in 2020. Join to imagine, envision and manifest what 2020 and this decade will be for you. Harpist De Luna will provide a healing attuning of your personal vibration to clear away any old and unwanted energy and open your heart soul for the new. Judi will lead a deep journey into a subconscious meditation and channel universal light beings to provide you with personal guidance and wisdom. $25. 56 N Halifax Dr, Ormond Bch. 386-503-4930. Rev.Judi.Weaver@gmail.com.
TUESDAY, JANUARY 14 Spirit Circle – 6-7:30pm. A spirit circle to call in universal light beings and channel messages to the group. This gathering will provide information, healing energies and personal guidance for a more peaceful and balanced life. $20/class. Hot House Yoga, 400 Parque Dr, Ormond Bch. 386-503-4930. Info: Rev.Judi.Weaver@gmail.com.
WEDNESDAY, JANUARY 15 Experience HU: The Sound of Soul – 7-8pm. HU is woven into the language of life. It is the sound of all sounds for people of all faiths. Learn how to sing HU and tap into your potential for greater happiness, love and understanding. Followed by light refreshments. Gift of contemplation CD at event. Pablo Creek Public Library, 13295 Beach Blvd, Jacksonville. Info line: 904-725-7760. Meetup.com/ Jacksonville-Florida-Eckankar.
THURSDAY, JANUARY 16 CranioSacral Therapy I – Jan 16-19. Offered by Upledger Institute International, a healthcare resource center known worldwide for its extensive education programs, advanced treatment options and products. The institute offers classes in more than 110 countries, with more than 125,000 alumni to date. Contact them directly for information regarding tuition and early registration savings, prerequisites and class times. 800-233-5880. Upledger.com. Transcendental Meditation (TM) – 6:30pm. The TM technique is a uniquely simple, natural, effortless procedure that is scientifically proven to reduce stress, maximize mental clarity and improve health. This introductory talk gives all the information you need to make an informed decision about learning the TM technique. Free. Southeast Branch Library, 10599 Deerwood Park Blvd, Room A, Jacksonville. Register: 904-375-9517 or Jacksonville@TM.org. Crystal Bowl Meditation – 7pm. Allow the beautiful sounds and vibrations of 12 crystal bowls intuitively played by Bill Wuerfel, LUT, to wash through you bringing deep peace and inner balance. All are welcome. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.
SATURDAY, JANUARY 18 Ecstatic Community Dance – Join on the dance floor in a safe space to experience transformational healing and meditation through dance and music. Here, the dance floor is considered sacred and attendees are encouraged to move freely without fear or judgement. Also offering a quiet room for meditation; invite your inner child to come out and play. $20. Hosted by Danielle and Ian Cleary of Heartspace 432. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.
Taoist Tai Chi Beginners Classes The Taoist Tai Chi Society internal arts and methods incorporate stretching and turning into a sequence of movements that improve the health of body, mind and spirit. They reduce tension, improve circulation and balance and increase strength and flexibility. The first class will provide background information, a demonstration and learning the first four moves of the Taoist Tai Chi 108 movement set. The first class is free. Classes will continue every week on the same day of the week. Additional information: Jacksonville.FL@TaoistTaiChi.org or 904-733-8180. THU, JAN 9, 10-11:30am, thru Mar 26. St Paul’s Episcopal Church, 5616 Atlantic Blvd, Jax. THU, JAN 9, 6:30-8pm, thru Mar 26. Buckman Bridge Unitarian Universalist Church, 8447 Manresa Ave, Jax.
Permaculture Day – 9am. All ages are welcome. Join Ed Boardman in the garden and discover the power of permaculture design. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.
SAT, JAN 11, 10-11:30am, thru Mar 28. Riverside Park United Methodist Church, 819 Park St, Jax.
SUNDAY, JANUARY 19
THU, JAN 16, 6:30-8pm, thru Apr 2. Elks Club, 1855 West Rd, Jax.
Vision Board Class – With Kim. Take the first step this year to visualize your dreams by creating your vision board. $10. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555.
TUE, FEB 4, 6:30-8pm, thru Apr 21. Elks Club, 1855 West Rd, Jax.
Following Your Angel Feathers – 10:30am. With Guest Speaker Pamela Smith. This lesson will focus on understanding how angels lead us each on our own personal journey. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offerings welcome. Unity of Jacksonville Beach, 106 6th St N, (Players by the Sea Theatre). 904-2461300. UnityOfJacksonvilleBeach.com.
TUESDAY, JANUARY 21 Open House – 6-7:30pm. Meet Dr. Pautz and learn about her practice and philosophy. Ask questions, learn about the services offered and if their unique blend of integrative, conventional medicine and anthroposophic medicine can benefit you with a great emphasis on personalized one-on-one care. Taking patients of all ages. 485 6th Ave N, Jacksonville Bch. 904-246-3583. DrPautz.com.
WEDNESDAY, JANUARY 22 Psychic-Medium Spiritual Development Class – 7-9:30pm. Designed as an ongoing class. Includes meditation, lesson, hands-on practice to develop your personal skills. $30. Marilyn Jenquin, International Foundation for Spiritual Knowledge. Held in private home, call for location. 407-247-7823. IFSK.org.
THURSDAY, JANUARY 23 Psychic-Medium Spiritual Development Class – 1-3:30pm. Designed as an ongoing class. Includes meditation, lesson, hands-on practice to develop your personal skills. $35. Marilyn Jenquin, International Foundation for Spiritual Knowledge. Caring Palms Massage and Reiki, 301-B 10th Ave N, Jacksonville Bch. 407-247-7823. IFSK.org.
TUE, JAN 14, 10-11:30am, thru Mar 31. Lakeshore Woman’s Club, 2352 Lakeshore Blvd, Jax. WED, JAN 15, 10-11:30am, thru Apr 1. The Village Church, 4229 Pacetti Rd, St. Aug. WED, JAN 15, 6:30-8pm, thru Apr 1. Riverside Park United Methodist Church, 819 Park St, Jax.
Psychic-Medium Spiritual Development Class – 7-9:30pm. Designed as an ongoing class. Includes meditation, lesson, hands-on practice to develop your personal skills. $35. Marilyn Jenquin, International Foundation for Spiritual Knowledge. The Noble School, 419 5th Ave N, Jacksonville Bch. 407-247-7823. IFSK.org.
SATURDAY, JANUARY 25 Living With the Principles – Jan 25-29. The fifth annual Living With the Principles Retreat and Shoulder Rehabilitation Workshop in a peaceful environment. This four-day retreat provides an opportunity to slow down and step away from life’s hassles, and balance and heal the mind, body and spirit through mindful practices and movement. In conjunction, the workshop provides an introduction to tai chi, how it can be used to rehabilitate and strengthen shoulders and what makes it so effective. 12-14 CE hours. $25 discount with code: LWPNA25. Jekyll Island, Georgia. LivingWithThePrinciples.com. 33-Day Cleansing: Body, Mind, and Spirit – 10:30 am. Looking for something to uplift your spirits? Learn different techniques to help create a positive and abundance-flowing life. $15. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555. ECK Wisdom on Dreams Book Discussion – 11am-noon. All are welcome. Receive a gift book on this topic in addition to gift spiritual experience guidebook. Learn spiritual exercises for people of all faiths and discover how to interpret your dreams, how to create a dream journal, and how to better remember your dreams. Beaches Branch Library, 600 3rd St, Neptune Bch. Info line: 904-725-7760. Meetup.com/Jacksonville-Florida-Eckankar.
SUNDAY, JANUARY 26 Metaphysical Bible: Genesis Part I – 10:30am. With Rev. Lisa Solwold. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offerings welcome. 106 6th St N, Jacksonville Bch (Players by the Sea Theatre). 904-246-1300. UnityOfJacksonvilleBeach.com. Roundtable Spiritual Discussion – 11am-noon. Topic: Looking with the Eyes of Soul. You can share thoughts and experiences or just enjoy listening. People of all faiths are welcome. Followed by
light refreshments. Gift of contemplation CD and Spiritual Guidebook at event. Visit meetup or call info line for location. Info line: 904-725-7760 or Meetup.com/Jacksonville-Florida-Eckankar. Meditation Workshop – 12:30-3:30pm. With Lynn. Learn to improve your meditation with necessary steps, using different breathing exercises, mantra and visualization. At the end of the session, you will get a written message from Lynn. Snacks included. $25. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555.
FRIDAY, JANUARY 31 Consciousness In Concert – 7pm. Come experience Bob Sima and Shannon Plummer’s soul-level music that will ignite the heart and deepen the spirit. All are welcome. $45, $30/early bird Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. Tickets: UnityInJax.com. Lecture on Anthroposophy – 7-9pm. Speaker Howard Pautz discusses the existence of an objective, comprehensible spiritual world, accessible to human experience. Persephone Healing Arts Center, Integrative Holistic & Internal Medicine Services, 485 6th Ave N, Jacksonville Bch. Fee per adult. RSVP/info: 904-246-3583. DrPautz.com.
plan ahead SUNDAY, FEBRUARY 2 Where The Light Gets In – 10:30am. All are welcome. Join to experience Bob Sima and Shannon Plummer’s powerful soul-level message in music. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.
FRIDAY, FEBRUARY 21 Daniel Nahmod in Concert – 7pm. Renowned singer-songwriter Daniel Nahmod’s stunning three-octave vocals, exceptional piano and guitar skills and extraordinary catalog of songs inspire audiences of all ages. For cost and more info see website. Unity Church for Creative Living, 2777 Race Track Road, St. Johns, Florida 32259, 904287-1505. UnityInJax.com.
January 2020
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North America’s Leader in End-of-Life Doula and Conscious Dying Coach Certification WWW .C ONSCIOUS D YING I NSTITUTE . COM
Be Held | Be Whole Be Healing Become a Sacred Passage End-of-Life Doula
Tampa, FL
Phase 1: Feb 25-27 2020 Phase 2: May 14-18, 2020 303.440.8018 info@consciousdyinginstitute.com
Asheville, NC | Boulder, CO | Ottawa, ON | San Marcos, CA | St. Paul, MN | Vancouver, BC | Tampa, FL 28
Jacksonville / St. Augustine
NAJax.com
ongoing events
friday
daily
Hemming Plaza Farmers’ Market – 10am-2pm. Local and fresh plants, flowers, fruit, vegetables, jewelry and live entertainment. Monroe St and N Hogan St, Jacksonville.
Annual Nights of Lights Celebration – Thru Feb 2. Features millions of white lights outlining the trees and architecture of the city. One of Florida’s most popular holiday events, this brilliant showcase in America’s oldest city will set the stage for many exciting events taking place this holiday season. St. Augustine.VisitStAugustine.com/event/nights-lights. Yoga Den Studio Classes – Sun-Sat. All day. Join for a variety of class styles and traditions at one of seven locations. Whether you are new to yoga or a seasoned practitioner, prefer non-heated classes or love the heat, there is something for everybody. Schedule: Yoga-Den.com.
sunday A Course of Love – 9am. Led by Mesha Brightwood. All are welcome. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. A Positive Path for Spiritual Living Sunday Service – 10am. Unity-Isle of Light, American Beach Community Center, 1600 Julia St, Fernandina Bch. 904-518-8987. Unity Church for Creative Living Sunday Service and Youth Groups – 10:30am. Join as we travel the journey of spiritual unfoldment together. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. Unity of Jacksonville Beach Service – 10:30am. Come as you are to a conscious community exploring universal spiritual principles. New location: Players by the Sea Theatre, 106 6th St N. 904-2461300. UnityOfJacksonvilleBeach.com.
monday Kundalini Yoga – 9-10am. With Ashley Ireland. This session will include tuning in, warm ups, pranayama (breathing techniques), kriya (set of exercises), deep relaxation and meditation. It is suitable for all ages and stages. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Seventh-Wonder.com.
tuesday Tincture Tuesday – Buy two, get one free. Roots CBD, 524 3rd St S, Jacksonville Bch. 904-4207550. RootsCBDshop.com. Twin Hearts Meditation – 6-7pm. 1st & 3rd Tue. 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. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: SeventhWonder.com/events.
Last Call AA – Midnight. 12-step program. Unity Church of Jacksonville, Riverside, 634 Lomax St. 904-355-5100.
saturday Parent Support Group – 7-8:30pm. For parents of a child with a mental health disorder, including depression, bipolar and schizo-affective disorder. Beaches Resource Center, 700 Seagate Ave, Neptune Bch. 904-270-8200.
Beaches Green Market – 2-5pm. Jarboe Park, 301 Florida Blvd, Neptune Bch. 904-270-0273.
wednesday Mid-Week Market – 3-6pm. Featuring local, healthy, fresh and green foods. Bull Park, 716 Ocean Blvd, Atlantic Bch. Tinyurl.com/a4xegwv. Vinyasa Intermediate and Gentle Yoga – 5pm & 6:30pm. Seven class series. $40. Riverside Park UMC, 819 Park St. 904-355-5491. Preregister: CommunityClassesRP.com. Spiritual Enrichment Classes – 7pm. Visit website for class information. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. Psychic/Medium Spiritual Development Class – 7-9:30pm. One Wednesday per month. With Marilyn Jenquin, International Foundation for Spiritual Knowledge. $35. Held in private home; call for location. 407-247-7823. IFSK.org.
thursday Living the Joyous Wisdom of Bhagavad-Gita: “The Song of God” – 10-11:30am. The universal teachings of India’s most well-known scripture; includes meditation, explanation of essential verses, discussion of practical application. Led by Swamini Radhikananda (of Chinmaya Mission St. Aug.) with 30 years experience teaching Vedantic (non-dual) scriptures for the western seeker. Center for Spiritual Living, 1795 Old Moultrie Rd, St. Augustine. Info: 904-692-4121. Psychic/Medium Spiritual Development Class – 1-3:30pm. One Thursday per month. With Marilyn Jenquin, International Foundation for Spiritual Knowledge. $35. 301-B 10th Ave N, Jacksonville Bch. 407-247-7823. IFSK.org.
PLANS CHANGE
Call Ahead
FEBRUARY
Coming Next Month
Cardiovascular Health plus: Regenerative Medicine
January 2020
29
community resource guide
HEALING CENTER
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.
END-OF-LIFE SERVICES
ACUPUNCTURE
THE SACRED SERVANT
A WAY OF LIFE ACUPUNCTURE
Nada Frazier, End of Life Doula 904-402-7061 • TheSacredServant.com
4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 Dr Christine Yastrzemski, NCCAOM, AP Dr Jen Hart, DACM, AP AP2255 AP4076
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.
Our Acupuncturist Physicians are NCCAOM Board Certified 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 12.
FLOAT BE STILL FLOAT STUDIO
ALTERNATIVE MEDICINE
1050 Riverside Ave, Ste A, Jacksonville 904-619-9615 • BeStillFloat.com
SCIENCE BASED WELLNESS & CHIROPRACTIC
Dr Steven M Nickels 10033 Sawgrass Dr W, Ste 204 Ponte Vedra Beach, 904-834-2337• ScienceWellness.net Dr. Nickels is a Board Certified Nutritional Physician and Chiropractic Physician. Our testing identifies weakness and provides a science based plan for better health. This is real preventative healthcare. Call to get tested today. See ad, page 12.
CBD HYDROPONIC UNIQUE GOODS
8622 Baymeadows Rd, Jacksonville 904-829-4847 • JaxHugs.com 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 2.
Relaxation services and alternative therapies for pain, stress and recovery. Help lower blood pressure, muscle tension and stress/anxiety levels in a peaceful environment. See ad, page 19.
FUNCTIONAL MEDICINE JACKSONVILLE HEALTH & WELLNESS CENTER Dr Jon Repole, DC, CFMP 9957 Moorings Dr, Suite 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.
ROOTSCBD
524 3rd St S, Jax Beach 904-420-7550 • JaxRootsCBD.com RootsCBD is a family business providing high quality CBD products supplied by farms they know. They will soon sell products grown on their own farm. See ad, page 6.
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Jacksonville / St. Augustine
I have two hands: one for me, one for other people. ~Millie Bobby Brown
NAJax.com
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 f o l l o w. We l l n e s s t i p s , customized meal plans, healthy recipes that are adaptable for the entire family, cooking classes & fitness professionals to help you meet your goals. 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 15.
HERBS LAURENCE LAYNE, LMT, HERBALIST Healing Waters Clinic & Herb Shop St Augustine 904-826-1965 • 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 11.
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.
INTEGRATIVE MEDICINE 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. See ad on back cover.
FIRST COAST INTEGRATIVE MEDICINE
Megan Weigel, DNP 14215 Spartina Ct, Jacksonville 904-543-3510 FirstCoastIntegrativeMedicine.com
NUTRITION/KINESIOLOGY HEALTH BY DESIGN
Dr Kristy A Harvell 2002 Southside Blvd, Jacksonville 904-363-3374 • HealthByDesignFL.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 7.
MEDITATION TRANSCENDENTAL MEDITATION CENTERS
• Karen & Herb Bandy, Certified Teachers 904-375-9517 • Jacksonville@TM.org • Regine de Toledo & Richard Pinto, Certified Teachers 904-826-3838 • StAugustine@TM.org The TM technique is an effortless, non-religious, evidence-based practice for eliminating stress, increasing well-being and expanding consciousness. Certified Teachers give individual instruction and ongoing support. See ad, page 17.
MEDICAL MARIJUANA CARD CERTIFIED MEDICAL MARIJUANA DOCTORS 10695 Beach Blvd, 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.
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 16.
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 13.
PSYCHIC CHANNEL REV JUDI WEAVER
Heart 4 Souls Inc, Ormond Beach Rev.Judi.Weaver@gmail.com 386-503-4930 • Heart4Souls.com
energy distance.
Channeled spirit messages, crystal light healer, divine personal guidance, shamanic practitioner, spiritual counseling, guided meditations, home/property blessings, vision quest journeys. For individuals or groups—in person, virtual/on-line, phone or
UNITY OF JACKSONVILLE BEACH 106 6th St N, Jacksonville Beach (at Players by the Sea Theatre) 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 17.
STRUCTURAL INTEGRATION LAUREE MORETTO
Soft Tissue Specialist 321-271-1678 Jacksonville, Flagler & Ormond 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. MA20965.
SPIRITUAL CENTERS THE KARMA CASTLE
A Center for Spiritual Growth and Intuitive Development 1437 N US Hwy 1, Ste C8, Ormond Beach TheKarmaCastle.com
fairs and more.
Classes, workshops and events include psychic and mediumship development, mediumship demonstrations, spiritual healing, guided meditations, psychic
UNITY CHURCH FOR CREATIVE LIVING IN ST JOHNS 2777 Race Track Rd, St Johns 904-287-1505 • UnityInJax.com
Unity offers positive, practical teachings that support spiritual evolution and abundant living. They take an extremely positive approach to life, emphasizing our Oneness in God and the goodness in people and all life. Join to travel the journey of spiritual unfoldment together. See ad, page 5.
TAI CHI TAOIST TAI CHI
Classes held throughout the city Nights and Saturday morning Info: Jacksonville.fl@TaoistTaiChi.org or 904-733-8180 TaoistTaiChi.org/find-a-class-main The ancient Chinese believed that true health comes when body, mind and spirit work together in harmony. Taoist Tai Chi® grew out of this tradition and is a way to develop a body that is strong, yet supple, balanced and energetic, a mind that is calm and clear, yet creative and dynamic, and a spirit that is light and peaceful, yet resilient.
YOGA YOGA DEN
Mandarin | Fleming Island | Southside | Avondale | Golf Village | San Pablo | Bayard | 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.
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