February 2020 Jacksonville St. Augustine Natural Awakenings Magazine by Jacksonville St. Augustine Natural Awakenings Magazine

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

PAIN-FREE WITHOUT SURGERY

Trends in Regenerative Medicine

VITAL STEPS The Path to Vascular Fitness

A FEAST FOR ALL SEASONS Embracing the Rainbow Year Round

The Heart of the Matter Keys to Cardiovascular Health

February 2020 | Jacksonville / St. Augustine | NAJax.com

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It is the set of the sails, not the direction of the wind, that determines which way we will go. ~Jim Rohn

letter from publisher

HEALTHY LIVING HEALTHY PLANET

It’s February, and love is in the air. We all want more love

in our lives, but how? Consider the word “heart”. It contains both the word “hear” and the word “art”. If we want to increase the love in our lives, in our communities and in the world, we should pause long enough in our day-to-day actions to realize that love without listening, without really hearing another person, is empty. To spread heart, we need to spread the art of truly hearing others. Another aspect of heart, of course, involves the physical function of keeping us alive and well, and many of our articles this month explore this topic. In “Sacred Vessels: The Lifeblood of Heart Health,” writer Julie Peterson examines the crucial role of the vascular system and how simple, natural lifestyle choices can prevent or remediate damage that can result in a heart attack, stroke, vision loss and cognitive decline. Local chiropractor Dr. Steve Nickels offers some interesting perspectives on “Predicting Heart Disease,” and “Vital Steps” reports on the importance of movement to our vascular health. While lifestyle changes have the power to restore heart health, the field of regenerative medicine is making great strides in rejuvenating joints, ligaments, tendons and tissues by stimulating the body’s natural healing process using a patient’s own platelets, growth factors, adipose, stem cells and other methods, as explored in “Healing Joints from Within.” Our local spotlight this month features the grand opening of the new Mind Body and Beyond Wellness Center, a labor of love for Dr. Melissa Fenton, Ph.D., LMHC. Our February issue also includes an eclectic stew, featuring April Thompson’s “A Feast for All Seasons: Embracing the Rainbow Year Round,” to warm our hearts with healthy winter tastiness. Wishing you much love this month and beyond, .

Rebecca Young, Publisher

JACKSONVILLE / ST. AUGUSTINE EDITION

Publisher Rebecca Young Publisher@NAJax.com

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He who loves, flies, runs, and rejoices; he is free and nothing holds him back. ~Henri Matisse

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February 2020

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.

Contents 10 MIND BODY AND

BEYOND WELLNESS CENTER GRAND OPENING

12 SACRED VESSELS The Lifeblood of Heart Health

16 PREDICTING HEART DISEASE

16 VITAL STEPS

The Path to Vascular Fitness

18 HEALING JOINTS FROM WITHIN

The Promise of Regenerative Medicine

20 A FEAST FOR ALL SEASONS

Embracing the Rainbow Year Round

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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Health starts in the head and goes to the heart and other parts of the body. ~Sourav Ganguly

DEPARTMENTS 5 news briefs 8 health briefs 9 global briefs 10 community

spotlight 16 fit body 18 healing ways 20 conscious eating 25 calendar 29 resource guide

news briefs

Amethyst Wellness Opens in St. Augustine

r. Amy Coopersmith, DNP/ARNP, has opened her practice, Amethyst Wellness, at 304 Kingsley Lake Drive, Suite 603, within First Coast Chiropractic’s St. Augustine office. Amethyst Wellness provides wellness and aesthetic services to women and men. They strive to provide “wellness from the inside out,” offering IV nutrition therapy, bioidentical hormone therapy and more. No stranger to serving its community, the comAmy and Jerald Coopersmith pany launched its first location in Palm Coast in 2015. “I’ve been thinking about expanding for a while,” says Coopersmith. “I saw a need for our services in the St. Augustine area and decided the time was right.” Coopersmith is a doctorate-prepared family nurse practitioner with more than 20 years of experience in the healthcare field. She is board certified from the American Nurses Credentialing Center. She is also a master-trained aesthetic injector with a certification in laser hair removal. Coopersmith’s husband, Jerald Coopersmith, ARNP, also serves clients in both locations and is an expert in hormone therapy and men’s health. Assuring that their services are top-quality, Coopersmith explains, “IV nutrition delivers nutrients directly into the vein. Many athletes use it for muscle recovery and energy, and there are different formulas for different needs. The treatments are safe, effective and immune-boosting. We are currently this area’s only provider of the well-known hormone brand BioTE for bioidentical hormone replacement therapy. We have much to offer, and we look forward to sharing new paths to wellness with St. Augustine.” Initial hours: 10am-4pm, Tues. & Fri. For more information, call 904-209-3009 or visit AmethystWellness.com. See ad, page 17.

Extinguish Nurse Burnout with Transcendental Meditation

continuing nursing education course—Transcendental Meditation (TM) for Nurses: Developing Capacity for Improved Judgment, Decision Making and Resilience Under Stress—is now available to nurses in Jacksonville. The course is approved by the American Holistic Nurses Association (AHNA), an accredited approver by the American Nurses Credentialing Center’s Commission on Accreditation, and it awards 23 CNE contact hours. Nursing can be a high-pressure profession. Nurses may develop stress-related illnesses, burnout (poor job performance and lack of motivation due to unrelenting stress) and compassion fatigue (spiritual, emotional and physical depletion due to intense association with people in pain). Nurse fatigue and burnout are major problems that can dramatically impact a nurse’s job performance, health and personal life. Research at Sarasota Memorial Hospital and elsewhere has shown that the TM technique is an effective tool for eliminating stress, reducing symptoms of burnout and enhancing personal resilience in nurses. TM has also been shown to improve cardiovascular health: TM is the only meditation technique recommended by the American Heart Association for reducing high blood pressure. Individual nurses can take this course at the Jacksonville TM Center, and on-site courses can be arranged at healthcare organizations for groups of six or more. For more information, call Karen Bandy, Certified TM Teacher, at 904-375-9517, or email Jacksonville@TM.org. See ad, page 19. February 2020

Share the love not the cold

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, 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 Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and they touched the surface,” he said. copper stops colds cause misery. People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills 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. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA17. 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

New device stops cold and ﬂu

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news briefs

HUGS Unveils New Advanced Indoor Growing Class

uilding on its popular How to Grow Indoors 101 Beginner class, Hydroponic Unique Goods (HUGS) is happy to announce its first 102 Advanced class. The inaugural class begins at 10 a.m. on February 9. It is an all-day class, with lunch provided. The class will focus on growing week-by-week and deep water culture (DWC) and is a helpful program for medical card holders or caregivers. A representative from Advanced Nutrients will be the special guest speaker. Seats are limited, so RSVP is required, either by phone or online, and registration and payment can be made online. Cost: $75/person. Location: 8622 Baymeadows Rd., Jacksonville. For more information and to RSVP, call 904-829-4847 or visit JaxHugs.com. See ad, page 2.

Taoist Tai Chi Celebrates 50 Years

aoist Tai Chi, a nonprofit, worldwide organization with more than 42,000 members in 26 different countries, celebrates 50 years of helping others improve their health and well-being. Taoist Tai Chi is distinguished from other forms of tai chi by its emphasis on retaining or regaining one’s health. This gentle practice consists of turning and stretching movements that help improve circulation, reduce stress, restore balance and alleviate chronic and acute pain. Taoist Tai Chi exercises the body’s entire physiology, including muscles, tendons, connective tissues and internal organs. As a result, practitioners—whether young or old, healthy or healing—have reported profound and life-changing improvements in their overall physical and mental well-being. Taoist Tai Chi can be ideal for individuals dealing with chronic pain, stiff joints, impaired mobility, balance issues, elevated stress levels, heart disease, fibromyalgia, chronic fatigue syndrome, Parkinson’s disease and more. Day and evening classes are available at various locations throughout the Jacksonville metro area, including Ortega/Orange Park, Five Points and Arlington, along with day classes held in St. Augustine. All classes are facilitated by accredited Taoist Tai Chi volunteer instructors. For more information, including class locations and times, call 904-733-8190 or visit TaoistTaiChi.org/find-a-class and follow the prompts to Jacksonville. See listing, page 31. February 2020

Use Pumpkin Seed Oil to Dodge Hypertension Postmenopausal women are more likely to develop hypertension than men their age, but taking pumpkin seed oil daily may head off that condition, report researchers from Marymount University, in Arlington, Virginia. In a blind study of 23 participants, women taking three grams of pumpkin seed oil for six weeks had significantly reduced systolic blood pressure, as well as better blood flow in their arteries. The oil “might be effective in the prevention and treatment of hypertension in this population,” write the authors. 8

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Use Probiotics to Reduce Bone Loss and Newborn Infections Bone loss leading to increased fracture risk occurs in half of postmenopausal women, but new research from Sweden offers a deterrent: a combination of three Lactobacillus probiotic strains. A total of 249 healthy, early postmenopausal women over the age of 50 that took the probiotics for a year suffered no significant bone loss in the lumbar spine compared to a placebo group, report researchers at Gothenburg University. They had slight reductions in bone loss at the neck and no changes at the hip or upper femur. In a British Medical Journal-published study on probiotics that spanned 10 years and involved nearly 1,000 at-risk babies, researchers from the UK’s Norfolk and Norwich University Hospital found that newborns with gut infections were twice as likely to recover when given probiotics as part of their treatment in intensive care units, with sepsis rates reduced from 22.6 percent to 11.5 percent. The strains used were L. acidophilus, Bifidobacterium bifidum and B. longum subspecies infantis. The babies were suffering from necrotizing enterocolitis, a rare infection and inflammation of the intestines which can affect low-birthweight babies.

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Qigong, a traditional Chinese massage technique and movement practice, may offer hope for the one in 68 American children suffering from autism spectrum disorder. Researchers at Portugal’s Oporto University reviewed 10 high-quality studies, all of which involved massage for children as young as 2, including two which also employed slow qigong movements and breathwork for older children. Previous studies have found that the qigong type of gentle massage practiced for 15 minutes daily by parents on autistic children helps the children tolerate touch, feel reassured by it and bond more deeply with parents that also feel less stress. The meta-study affirmed, “Qigong seems to be able to decrease severity of individual sensory, behavioral and language components of autism, and improve self-control, sociability, sensory and cognitive awareness, as well as healthy physical behavior.”

Get Nutritional and Antifungal Benefits from Celery Researchers from Cameroon’s University of Buea studied the properties of nine local vegetables and found that celery, Apium graveolens, had some of the highest levels of antifungal properties, as well as high levels of nutritional lipids, protein, vitamin C, copper, zinc and phosphorous. Also scoring high in nutritional and antifungal value were the seeds of Irvingia gabonensis, African or bush mango, sometimes used in the U.S. in weight-loss products.

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Practice Qigong Massage to Improve Autism Symptoms in Children

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health briefs

global briefs

Climate Check

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New Label Verifies Carbon Neutral Products

A new Climate Neutral product label is joining others like Fair Trade, 100% Organic and Made in America, and is closing in on a Kickstarter (Tinyurl.com/ CarbonNeutralKickstarter) funding goal to raise $100,000. The idea for the label was hatched by the founders of San Franciscobased backpack and camera equipment maker Peak Design and Brooklynbased Biolite, which sells sustainable energy products. Participating companies start by establishing baseline emissions, evaluating such factors as raw materials, the energy costs at their facilities, the amount that employees travel, and how and where their products are shipped. They work to reduce and balance them through greener strategies, switching to renewable power and investing in carbon offsets before they can display the label on their products. According to Climate Neutral, it only costs 12 cents to offset the carbon emissions required to produce a $120 running shoe. More than 40 brands have already signed up.

Thump Thump

Trees Exhibit ‘Heartbeat’

Scientists have discovered that some trees raise and lower their branches several times in the course of the night, indicating a cycle of water and sugar transportation, but they didn’t know why. Plants need water to photosynthesize glucose, the basic building block from which their more complex molecules are formed. For trees, this entails drawing water from the roots to the leaves. Dr. András Zlinszky, at Aarhus University, Denmark, used a laser scanning technique to measure the exact location of branches and leaves of 22 tree and shrub species, and published his observations of substantial unexpected movement cycles. He says, “We detected a previously unknown periodic movement of up to 0.4 inches in cycles of two to six hours. The movement has to be connected to variations in water pressure within the plants, and this effectively means that the tree is pumping. Water transport is not just a steady-state flow, as we previously assumed.” Some might call that pumping action a heartbeat. February 2020

The new center features a thoughtfully designed space focused on natural light, lush landscaping and luxurious surroundings to create a calm and relaxing environment for those seeking mental, physical or spiritual healing.

Mind Body and Beyond Center

GRAND OPENING

ind Body and Beyond Center, an integrative, holistic wellness center, proudly announces the completion of its new center and open house weekend events. Special grand opening events will take place on February 21 and 22. The new center is located in Pablo Professional Park at 14215 Spartina Court, Suite 300, off of William Davis Parkway and across from Mayo Clinic Jacksonville. The 2,500-square-foot center is more than twice the size of its former Jacksonville location. The center offers an array of mental health and holistic wellness services, including mental health counseling, 10

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career counseling, acupuncture, reiki, massage, yoga, spiritual healing, spiritual counseling and more. From 6:30 to 8 p.m. on February 21, Delphi University spiritual teacher and intuitive Steve Smith will lead a Group Trance Channel session. Attendees can ask questions and learn about life after death from Arthur Ford, a spirit/teacher residing in the astral plane. Reservations are recommended. From 3 to 9 p.m. on February 22, Mind Body and Beyond celebrates its grand opening with an open house. During the event, guests are invited to tour the state-of-the-art facility that includes the new Yoga Center, acupuncture room

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and meditation garden. Guests can also participate in many of the center’s classes and services, including complimentary yoga classes, group readings, acupuncture for individuals and groups, demonstrations and opportunities for consultations with the center’s team of practitioners. The new center features a thoughtfully designed space focused on natural light, lush landscaping and luxurious surroundings to create a calm and relaxing environment for those seeking mental, physical or spiritual healing. “Our long-time vision has been to create a holistic wellness culture, offering a nurturing environment along with the programs and services to rejuvenate and maintain a healthy and mindful lifestyle,” says Mind Body and Beyond founder and president Melissa Fenton, Ph.D., LMHC. “We have designed the center focused on achieving one’s optimal wellness, and we have assembled the top practitioners to offer holistic healing, yoga, mindful meditations and more that support the health, fitness and self-care needs of the greater Jacksonville community.” 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. Fenton practices a balanced lifestyle, being happily married for 30 years, and is a proud mother of three children. She enjoys her own wellness lifestyle incorporating running a holistic practice, meditation, kriya yoga, exercise, prayer, healthy eating and a love of animals. The center showcases soothing contemporary design elements. With more than 700 sparkling crystals, the Yoga Center’s beautiful “Tree of Life” chandelier exemplifies the way Mind, Body and Beyond fosters individual healing and growth. It took the artist more than a year to create

Melissa Fenton the chandelier, and its installation in the yoga studio took over a week, but the end result is radiant. “Our Yoga Center is an integral component of the comprehensive healing environment that we offer at Mind Body and Beyond,” Fenton says. “It has been architecturally and energetically designed as a sanctuary and a place of healing and peace.” The Yoga Center offers a wide range of classes, including breathwork, meditation, tai chi and yoga for students of all levels. Yoga classes include Yoga 101, power vinyasa yoga, restorative yin yoga, yin yoga, yin plus yoga nidra, chair yoga, pranayama yoga, mind body hatha yoga, vin n’ yin yoga and more. All students, ranging from beginners to advanced, are welcome to practice and expand their knowledge of yoga as an instrumental of wellness that nourishes the mind, body and soul. The diverse schedule includes morning, noon, afternoon and night classes, offered six days per week. Students can either drop in or sign up for a variety of packages, and private lessons are available. Michael Hibberts, RYT 500, is the Yoga Center director. A licensed acupuncture physician, he discovered yoga in 2005 and has practiced numerous styles of yoga with a diverse variety of teachers. He appreciates what yoga can do for the mind, body and spirit and recognizes the transformational possibilities that come with a regular yoga practice. Hibberts earned his 200- and 300-hour teacher training certifications from Yoga Alliance and has instructed thousands of

yoga students. He is skilled in the different styles of yoga that incorporate meditative breath work and body alignment. Hibberts hopes the studio’s peaceful healing environment and variety of classes will encourage people to visit. Mind Body and Beyond’s comprehensive mental health and wellness services are designed to help individuals create and facilitate positive changes in life and career. Mental health counseling offerings include EMDR/EFT, mindfulness, loss/ trauma therapy, women’s health and cancer support, and healthy sexuality treatment. Career coaching services include life coaching and leadership coaching. The center offers spiritual healing including RoHun therapy, past life regres-

sion and reflective etheric healing. Spiritual counseling services include color/chakra readings and intuitive life path readings. Tibetan bowl sound therapy, a gentle and non-invasive healing modality incorporating sound through Tibetan bowls, gongs, drums and individual voices, is also available. Looking to the future, Mind Body and Beyond intends to offer monthly community healing sessions. These sessions will allow participants to experience reiki, acupuncture, sound therapy and more, performed by Mind Body and Beyond practitioners. The center also plans to offer a monthly blessing of the animals, a service in which people are invited to bring their animal companions. The gathering will be designed to give thanks to the animals that enrich our lives and share positive healing energy and gratitude for these companions. Mind Body and Beyond will also offer acupuncture for the center’s clients and their animals on a quarterly basis. Cost: Group Trance Channel, $25. Open house, free. To make reservation for the Group Trance Channel, call the center at 904-992-9930. For more information or class registration, call the center, email Info@ MBandBCenter.com or visit MindBodyAnd BeyondCenter.com. See ad, page 21.

February 2020

SACRED VESSELS

by Julie Peterson

hen people think about heart health, what generally comes to mind is the fist-sized muscle that pumps and oxygenates the body’s lifeblood. However, the heart of the matter is not the pump itself, but the vascular system— the network of veins, arteries and capillaries that distributes blood to every cell in the body, delivering nutrients and eliminating waste. Each human adult harbors an astonishing 60,000 miles of blood vessels— enough to wrap around the planet twice. Keeping these hard-working vessels supple and open is the key not only to avoiding disease, but also to ensuring a long and healthy life. The alternative—arteriosclerosis, or hardening of the arteries—can slowly and silently bring on cardiovascular disease (CVD), which can result in a heart attack, stroke, vision loss and cognitive decline. CVD is the leading cause of death in the U.S., killing one in four Americans,

When a disease is lifestyleinduced, the only thing that can reverse it is a dramatic change in diet and lifestyle. We’ve seen over and over again that it works. ~Brenda Davis 12

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according to the U.S. Centers for Disease Control and Prevention (CDC). By 2035, nearly half the population—45 percent—is predicted to have some form of the disease. “A hundred years ago, we were farming the back 40 with a team of horses, eating what we grew. Kids don’t get out and ride bikes; they’re playing video games and eating crap. There’s very little doubt how we got to this problem,” says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, near Dallas. Yet, the nation’s number one killer, which can fester for decades without symptoms, is largely preventable and reversible. Only 15 percent of CVD is related to genetics; the rest is attributed to lifestyle, and the right choices can make all the difference. The key is to adopt heart-healthy habits before the body delivers a potentially fatal warning. “The initial presentation of heart disease can be an acute catastrophic event that results in death in half the men and two-thirds of the women. That’s not treatable,” warns Osborne.

Know the Risk Factors

The first step toward cardiovascular health is awareness. Important indicators of CVD risk include: 4 High blood pressure (over 140/90) 4 High cholesterol (over 240 mg/dL) 4 High triglycerides (over 200 mg/dL) 4 High blood glucose (over 140 mg/dL) 4 Obesity (BMI over 30) 4 Inflammation (hsCRP test above 2 ml/dL) 4 Physical inactivity (less than 30 minutes a day) 4 Smoking or vaping (any at all) 4 Chronic stress 4 Loneliness

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The Lifeblood of Heart Health

Any of these factors can increase the risk of CVD, but possessing a cluster of the first five comprises a condition called metabolic syndrome, which significantly increases the potential for heart disease and Type 2 diabetes—itself a significant risk factor that can damage blood vessels, as well as the organs they support. “While diabetes is the seventh-leading cause of death in the United States, this figure belies the fact that most people with diabetes die of heart disease, kidney failure and other complications,” says Brenda Davis, RD, of Alberta, Canada, author of Kick Diabetes Essentials: The Diet and Lifestyle Guide. Metabolic syndrome, like CVD, has few obvious symptoms and is on the rise: Nearly one-third of adults in the U.S. have it, according to the CDC. The one distinct marker for the condition is an accumulation of fat around the waistline, characterized by a measurement of over 35 inches for women and 40 for men.

Take Action to Cut Risks

“When a disease is lifestyle-induced, the only thing that can reverse it is a dramatic change in diet and lifestyle,” says Davis. “We’ve seen over and over again that it works.”

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n Know the Numbers

CVD flies under the radar even though it’s increasingly common at younger ages. The Journal of the American Medical Association released a study in December 2019 stating that about one in four young adults in the U.S. have pre-diabetes, putting them at increased risk for Type 2 diabetes and CVD. Lisa McDowell, director of clinical nutrition and wellness at St. Joseph’s Mercy Health System, in Ann Arbor, Michigan, and team dietitian for the Detroit Red Wings, works with elite athletes of all ages and notes that they more likely know their favorite player’s jersey number than their own health numbers. “Learn what your blood pressure is, know your body mass index, get your cholesterol levels and triglycerides and your [hemoglobin] A1C.

There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers. ~Lisa McDowell Know these numbers early on and, if there’s a problem, fix it,” she advises. While simple blood tests help monitor indicators for CVD, more sophisticated tests can be even more revealing. In 2018, the American College of Cardiology and the American Heart Association (AHA) jointly issued new guidelines for patients over age 50 to get a computerized tomography (CT) scan to determine their calcium score. The procedure checks for hardening of the arteries and predicts the risk of a 10year future cardiovascular event. “This identifies people who have preclinical atherosclerosis, regardless of risk factors,” says Osborne. “It also helps people modify behaviors, because they are faced with a diagnosis.” Yale R. Smith, a Melbourne, Florida, M.D., who specializes in metabolic and functional medicine, utilizes the U.S. Food & Drug Administration-approved protein unstable lesion signature (PULS) blood test. Recommended for patients in their 40s, it measures inflammatory biomarkers for the body’s immune system response to arterial injury and provides a chronological heart age and risk of a CVD event. “If you can show someone the future, it’s a wake-up call to make lifestyle changes to increase longevity,” Smith says.

n Eat for Heart Health

Perhaps the single most important change that people can make is diet. “But a lot of people don’t want lifestyle medicine—they’d rather take a statin with their Big Mac,” says McDowell. Preventing or reversing CVD requires diligence, but it’s largely about eating real, whole food—and mostly plants.

This means avoiding processed foods and consuming less salt, trans fats, saturated fat and cholesterol; and more fruits, vegetables, whole grains, nuts and seeds. “There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers,” says McDowell. Overcoming the urge to grab fast and easy foods requires education. “Everyone needs to learn how to read a food label and avoid foods linked to vascular disease,” she adds. Vegans have healthier cholesterol levels in their blood compared to vegetarians, which in turn have better levels than meateaters. Study-verified diets that lower CVD indicators also include the Mediterranean diet, as well as two developed by the National Heart, Lung, and Blood Institute: the Dietary Approaches to Stop Hypertension (DASH) diet and the Therapeutic Lifestyle Changes (TLC) diet, which also addresses exercise and weight control. “I don’t believe that one diet fits everybody, but there’s a preponderance of evidence that the more plant compounds you get, the better off you are,” says McDowell.

Some cardiovascular boosters:

Leafy greens flush out excess sodium and magnesium, and reduce inflammation. Berries improve circulation by boosting nitric oxide, which expands blood vessels. Pomegranate juice lowers blood pressure and reduces plaque formation. Walnuts, peanuts and almonds lower LDL, the “bad cholesterol”. Oily fish, chia and flax seeds with omega-3 fatty acids lower triglycerides. Soy with anti-inflammatory isoflavones helps dilate blood vessels. “We could eat tofu, tempeh, miso, edamame, soy beans or even organic soy ‘veggie meats’ in place of red meat,” says Davis. Yogurt, kefir and other fermented probiotic dairy products help improve glycemic control, blood lipids, cholesterol and blood pressure. Supplements can be very helpful: Red yeast rice extract, much like a statin, significantly lowers total cholesterol and LDL. February 2020

n Move It

Sitting all day and then briefly exercising doesn’t provide the same benefit as moving periodically throughout the day. Take more frequent breaks from sitting, get up to move around for a couple of minutes every 30 minutes. Exercise strengthens the endothelium, the innermost of an artery’s three layers, and produces nitric oxide, which helps

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keep arteries open and healthy. Getting the blood moving lowers cholesterol and blood pressure, and increases oxygen and nutrients to the body. Exercising outdoors provides additional benefits. Research from the Barcelona Institute for Global Health found that exposure to green spaces helped prevent metabolic syndrome.

n Stress Less, Socialize More

Spending even 20 minutes outdoors in nature can do wonders for high blood pressure and cortisol levels, studies show. Walking or talking with a friend deepens social engagement, a key factor in lowering CVD risk: “Having the right tribe is crucial,” says McDowell. “If you’re with people who support you and make you laugh, you feel less stress.” Walking a dog outdoors gets three cardiovascular pluses—exercise, nature and

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sociability, as dogs tend to be tail-wagging ice-breakers. Further, merely stroking a pet lowers blood pressure. Apps like Headspace and Insight Timer make it easy to do meditation, which studies suggest may reduce overall CVD risk.

n Don’t Smoke

Not starting to smoke or vape at all is ideal for cardiovascular health, but quitting allows the body to begin to heal, reducing the risk of coronary heart disease after one year by 50 percent, reports the AHA; 14 years later, the risk is the same as a non-smoker’s. “It’s not intuitively easy to make healthy decisions,” says McDowell. “We have to learn how to make good choices.” Julie Peterson writes from rural Wisconsin. Connect at JuliePeterson2222@gmail.com.

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Coenzyme Q10, a powerful antioxidant, lowers blood pressure and combats the side effects of statins. Omega-3s in fish oil supplements reduce heart risk in healthy people and those already diagnosed with CVD risk. Nicotinamide riboside improves blood pressure and arterial health in those with mild hypertension. Garlic, fresh or in capsules, can lower cholesterol and blood pressure.

Standard American Diet (SAD)

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Previous studies have linked processed foods to hypertension and high cholesterol, and a 2019 British Medical Journal study of 105,000 adults reported that a 10 percent increase in the consumption of processed foods corresponded to a 12 percent overall increase in cardiovascular disease.

Inflammation

Assess Personal Risk High Blood Pressure

High blood pressure occurs when the force of blood pushing against the vessel walls is too high, making the heart and vessels work harder. The friction damages the endothelium— the inner lining of veins and arteries—plaque builds up, the vessels narrow and blood pressure increases even more. Contributing factors include being sedentary, overweight and consuming excessive alcohol or salt.

High Cholesterol

A waxy, fat-like substance found in all cells of the body, cholesterol can pile up (mostly as a consequence of poor diet) and stick to arterial walls, creating plaque that stymies blood flow to the heart.

High Triglycerides

The end product of digesting fats in food, triglycerides become fat in the blood that gives the body energy. Numbers climb with consumption of refined carbohydrates, simple sugars and fatty foods, contributing to arteriosclerosis.

Metabolic Syndrome

A cluster of conditions that affect up to a third of Americans, metabolic syndrome

is defined by high blood pressure; high levels of blood sugar, cholesterol and triglycerides; and excess fat around the waist. It’s closely linked to Type 2 diabetes, another CVD risk factor.

Obesity

Obesity—which afflicts almost 40 percent of American adults—causes chronic inflammation, harms the endothelium and causes poor cholesterol numbers. A 12year study of 17,640 Europeans, published in the European Heart Journal, found that obese people with metabolic risk factors were two-and-a-half times as likely to have heart disease as those of normal weight.

Stress

When stressed by such factors as work overload, family strife or traumatic memories, the body releases adrenaline, which causes acceleration of breathing and heart rate, contraction of vessels and a rise in blood sugar. Chronic stress can cause constricted arteries that lead to arteriosclerosis and inflammation of the endothelium. Further, stressed people often turn to vascular-destructive activities such as smoking, drinking and binge eating.

Chronic inflammation, caused by such factors as fried and processed foods, smoking, obesity, alcohol and stress, can trigger the immune system to attack healthy tissues, including the endothelium, raising CVD risk. C-reactive protein (CRP), an inflammation marker, is measured by the hsCRP blood test. Men with higher CRP levels had three times the risk of heart attack and twice the risk of stroke, Harvard scientists have found.

Physical Inactivity

A lack of regular, ongoing physical activity has been shown to dramatically increase obesity, blood pressure, cholesterol and inflammation. A 2019 British study found that artery functions declined and CVD risk factors worsened in just two weeks when active exercisers reduced their daily steps from 10,000 to 1,000.

Smoking and Vaping

Nicotine, carbon monoxide and chemicals in cigarettes increase blood pressure and heart rate, damage the endothelium and cause blood platelets to clot more, which is why smokers are two to four times more likely to get cardiovascular disease. E-cigarettes and cigars may be worse due to higher doses of nicotine, the AHA warns.

Loneliness

People need people: Harvard researchers examined 23 studies that involved 181,000 adults and found that loneliness, social isolation or both were associated with increased risks of heart attacks (29 percent) and strokes (32 percent). February 2020

by Stephen M. Nickels

here are a number of tests that can be performed that are not part of the standard testing for heart disease, yet may predict disease long before it shows up in the doctor’s office. Traditional disease tests include blood pressure, cholesterol, diabetes and smoking history. Tests that can predict and prevent heart disease include EKG, a blood test called C-reactive protein, a BNP test which is a neurohormone that can predict the earliest sign of stress to the heart muscle and a high-sensitivity Troponin T test which is a blood test that can show damage to the heart muscle—even small amounts of damage can be measured long before a more obvious and serious heart condition develops. In addition, there are other strange and interesting predictors of heart disease: n Where you live: Low-income neighborhoods have a higher heart disease risk. n A creased earlobe called “Frank’s sign”: This can run diagonally in either or both earlobes and could signal early heart disease. n Grip strength: Low muscular grip strength shows an increased risk of death due to heart disease. n Skipping breakfast: Eating breakfast daily will lower your risk of high blood pressure and high cholesterol. However, if you are taking advantage of intermittent fasting, you may still have breakfast, but wait until noon and eat all meals in the sixhour window between noon and 6 pm. Dr. Steven M. Nickels, DC, DACBN, DCBCN, is a natural health practitioner and founder of Science Based Wellness, in Ponte Vedra Beach. See ad, page 17.

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fit body

VITAL STEPS The Path to Vascular Fitness by Marlaina Donato

t is well-known that exercise combats cardiovascular disease by balancing blood pressure and managing blood sugar, but aerobic exercise, not resistance training, takes the prize for keeping the body’s thousands of miles of blood vessels more supple. A 2017 study published in the journal Medicine & Science in Sports & Exercise shows that all-extremity exercise like brisk walking improves arterial flexibility in older individuals; even those with a sedentary history.

For blood vessel flexibility, any sort of sustained aerobic exercise helps. Find something you enjoy so that you’ll keep doing it in the long term. ~Alex Hutchinson Moving the body regularly also lowers stress hormones like cortisol that can ignite damaging vascular inflammation. A West Virginia University study presented at the 2016 Experimental Biology meeting in San Diego showed that aerobic exercise fosters healthy blood vessels in rats exposed to chronic stress. Combining aerobic exercise with good diet and paying attention to triglyceride levels all help to keep us young from the inside-out.

Step It Up According to a 2015 study by the University of

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Missouri School of Medicine published in Experimental Physiology, walking just 10 minutes after prolonged sitting can restore blood flow in the legs and improve impaired vascular function. Results like these are another reason to get up and move. Walking, running, swimming, cycling, jumping rope and playing tennis are all excellent options. “For blood vessel flexibility, any sort of sustained aerobic exercise helps. Find something you enjoy so that you’ll keep doing it in the long term,” says Alex Hutchinson, New York Times bestselling author of Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise. The Toronto-based, Outside magazine science columnist underscores that treadmills and walking outside foster equal benefits by increasing the heart rate. The American Heart Association recommends 150 minutes per week of moderate aerobic exercise. Dr. Regina Druz, a boardcertified cardiologist and medical director of the Integrative Cardiology Center of Long Island, explains, “This translates into 30 minutes a day, five times a week. A specific exercise program may be helpful for those with a medical condition,

brisk walk /Shutterstock.com

Predicting Heart Disease

but for overall vascular health, any physical activity like walking or taking the stairs will do.” Druz also highlights the role of nitric oxide: “One of the most studied mediators of vascular health is [nitric oxide], which makes arteries flexible.” Research findings published in 2018 in the journal Hypertension spotlight the correlation between the number of daily steps and arterial plasticity through a technique called pulse wave velocity, which measures how fast blood travels from the heart to the feet. The evidence suggests that 1,000 extra steps a day foster significant vascular improvement. Judy Heller, a walking coach and founder of Wonders of Walking, a fitness program in Portland, Oregon, concurs: “Moving throughout the day, not just once a day, is most important.” Heller is a firm believer in consistency. “My aunt lived to 107 and remained in her three-story house. Her words to me were, ‘Judy, don’t ever stop walking.’ Small changes yield greater rewards over time. We’re meant to move.”

Superfoods and Supplements

Nitric oxide, responsible for the dilation and contraction of blood vessels, is produced by exercising and helps to protect the smooth interior lining of the arteries from excessive plaque accumulation. Adding nitric oxide-boosting foods to an already healthy diet

can give us an extra edge over vascular conditions like stroke and peripheral artery disease. “Beets, arugula, spinach and rhubarb are all good sources of dietary nitrate. They’re not miracle supplements, but if you make these foods a regular part of your diet, you’ll have a positive effect on your arteries,” says Hutchinson. Research by Florida State University published in the Journal of the Academy of Nutrition and Dietetics reveals that a one-cup daily serving of blueberries helps to protect the arteries from stiffness. Watermelon, rich in the nonessential amino acid L-citrulline, also packs a nitric oxide punch. Full-spectrum vitamin E is another good option, especially for addressing peripheral artery disease and reducing serum triglyceride levels that are often seen as secondary to “bad” cholesterol levels, but which low levels are vital to cardiovascular health. Druz cautions against using supplements as substitutes for healthy nutrition and exercise, and underscores the importance of dialing down stress, “I advise my patients to build stress resiliency, which involves recognizing and practicing stress response. This, along with nutrition and consistent exercise, will lower inflammation and help build stress resiliency.” Marlaina Donato is an author and composer. Connect at Autumn EmbersMusic.com.

If you don’t know your blood pressure, it’s like not knowing the value of your company. ~Mehmet Oz

February 2020

studies of dextrose prolotherapy in adults with mild to moderate osteoarthritis of the knee showed patients experienced significantly less pain and improved range of motion in both the short term and long term without adverse effects. Eighty-two percent of patients were satisfied with the treatment.

Controlled Inflammation

HEALING JOINTS FROM WITHIN The Promise of Regenerative Medicine by Marlaina Donato

omeday, medical science will allow us to infuse damaged or aging organs with new cells, or to manufacture made-to-order organs on a 3-D printer. These emerging techniques to revitalize worn-out body parts are on the drawing board in the field of regenerative medicine. However, for the injured college athlete or the grandmother with compromised joint function, healing and pain relief can already be found in the form of prolotherapy and

other non-invasive approaches that stimulate the body to heal itself. Injection therapies using dextrose or the patientâ&#x20AC;&#x2122;s own platelets or stem cells are being used to naturally stimulate the body to produce collagen and rejuvenated tissue, offering hope to those with soft tissue injuries, osteoarthritis, degenerative disc disease and even pain syndromes like fibromyalgia. A recent review in the British Medical Bulletin of 10 high-quality

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A type of regenerative medicine innovated by osteopathic physician Earl Gedney in the 1930s, prolotherapy induces low-grade, temporary inflammation with the intention of triggering connective tissue cells called fibroblasts in and around the injection site. â&#x20AC;&#x153;If you cut your arm or twist your ankle, various immune cells rush to the area to begin the repair process. This is a very basic comparison of what prolotherapy does with injections directed to specific anatomical points,â&#x20AC;? says Ross A. Hauser, M.D., founder of Caring Medical Regenerative Medicine Clinics, in Fort Myers, Florida, and Chicago. â&#x20AC;&#x153;Prolotherapy is used to treat osteoarthritis because it helps correct the underlying reason why it has occurred, which is joint instability. The body overgrows bone as a long-term response in an effort to stabilize an unstable joint,â&#x20AC;? Hauser says. Naturopathic physician Brent Cameron, of Aurora Natural Medicine, in Gilbert, Arizona, suggests individualized treatment plans for best results. â&#x20AC;&#x153;My recommendations are very patient-specific, which is an important piece in prolotherapy.â&#x20AC;? Cameron says his patients are likely to start seeing relief in the first week. â&#x20AC;&#x153;In many instances,

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healing ways

they experience complete relief and mobility after a series of treatments.” While Cameron attests to the efficacy of dextrose prolotherapy, he is cautious with recommending it for people with systemic inflammatory conditions. “Someone with a history of joint-related autoimmune response tends to mount stronger inflammatory responses. Other forms of regenerative medicine can be helpful for rheumatoid arthritis [RA], but not in the inflammation-mediated way, like prolotherapy and platelet-rich plasma (PRP) injections.” One option, according to the Institute of Regenerative Medicine, in Boca Raton, Florida, might be very small embryonic-like stem cells (VSELS), an emerging form of regenerative stem cell therapy. These have shown promise in dealing with RA and other autoimmune diseases. Meanwhile, the Mayo Clinic Center for Regenerative Medicine is ramping up its research into approaches that stimulate the body to repair itself, with numerous ongoing clinical trials utilizing different injection therapies for the treatment of osteoarthritis.

The Power of Platelets

PRP injections are similar to prolotherapy, using platelets from the patient’s body instead of dextrose. “As blood flows through an injury site, the inflammatory chemicals trigger the platelets to release growth factors, which causes the torn fibers of the damaged structures to heal,” says Fort Worth osteopath Gerald Harris, of Texas Prolotherapy and Neural Therapy. PRP is sometimes used in conjunction with stem cell therapy, which is typically applied in cases in which something needs to be replaced, to help fill in gaps in ligaments or tendons, Harris says. PRP injections have proven to be effective in easing chronic low back pain from damaged vertebral discs. An overview of research published in the Journal of Spine Surgery in 2018 found it to be safe, effective and feasible, with promising potential for the treatment of musculoskeletal disorders. Harris says that people that wish to avoid surgery or cortisone injections can benefit from PRP, which can also be applied topically to treat non-healing wounds like bedsores and diabetic ulcers. Harris subscribes to the power of persistence. “Don’t give up. With proper treatment there is a strong likelihood that you can live a happy, healthy life free from chronic pain.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com. February 2020

Food always tastes better in the season it was intended to be eaten in. ~Brigit Binns

Stonger, a homesteader and founder of the blog NourishingDays.com. There are plenty of other reasons to stick to a seasonal diet in winter, adds Binns. “Food always tastes better in the season it was intended to be eaten in. Seasonal foods are naturally ripened, rather than harvested early and trucked in. In addition to enhanced flavor, eating seasonally helps minimize use of fossil fuels to bring our food to us, and is likely to be less expensive.”

Winterizing the Kitchen

A Feast for All Seasons Embracing the Rainbow Year Round

by April Thompson

o matter where we live, eating seasonally in winter doesn’t have to be boring or limiting; a culinary adventure awaits the home chef that’s willing to leave avocados and asparagus to their rightful seasons and embrace the winter rainbow of bitter greens, sweet potatoes, sunny citrus and fuchsia beets, among other timely delicacies. “Sometimes people think of winter foods as brown and soft and boring, and it’s absolutely not the case. Winter brings bright things like pomegranates, beets and citrus, which offer color

and acidity,” says Brigit Binns, the Paso Robles, California author of 30 cookbooks, including Cooking in Season: 100 Recipes for Eating Fresh. Eating seasonally is especially important in winter, says Shannon Stonger of Texas, author of Simple Food for Winter: 30 Grain-Free Recipes to Get You Through the Dark Days. “Winter foods like fermented vegetables, root vegetables, squashes and hardy greens are especially helpful in the colder, darker months, when our bodies are in need of comfort foods as well as pre- and probiotic foods,” says

Much of the fall harvest, particularly root vegetables, stores well through the winter (hence the idea of a root cellar), extending produce across seasons, according to Steven Satterfield, chef and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. There are lots of root vegetables beyond just carrots and potatoes to be enjoyed in winter, including sunchokes, parsnips and turnips, which can be used creatively rather than “boiled to death,” says Satterfield. For example, the Atlanta restaurateur incorporates parsnips into an upside-down cake with winter spices like nutmeg, black pepper and ginger. Binns likes to add texture to winter dishes with nuts, color with herbs, and crunch with a winter vegetable like fennel. Warming soups are always comforting during the coldest season, but she also likes warm salads, like a beet and escarole salad drizzled with a warm sherry vinaigrette. Satterfield suggests that specialty citrus like blood oranges, Meyer lemons

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conscious eating

and cross-hybridized varieties such as tangelos and pomelos are fun to intersperse with winter vegetables to maximize brightness and freshness. A lot of winter produce can be great in raw form as well, he adds, including Brussels sprouts, rutabaga or daikon radish, shaved thinly or julienned into a salad. Winter squash is a favorite staple of the Stonger family in the cooler months. “It is easy to grow, easy to store and so deliciously sweet and rich. We roast it as a side dish, mash it as a sort of breakfast porridge or make soups and curries from it,” says Stonger. Satterfield suggests using all the parts of winter vegetables to maximize the harvest and minimize food waste. For example, the seeds of winter squashes can be roasted with herbs and spices and eaten as is, churned into other dishes such as a squash seed granola or blended and strained into a homemade broth to add some texture, fat and flavor. After roasting carrots with Moroccan spices, Satterfield suggests taking the leafy carrot tops and chopping them with cilantro and garlic to make a green sauce to crown the carrots. Swiss chard stems can also be chopped and cooked into Portuguese bread soup, with leftover stale bread made into olive oil croutons and egg whites stirred in at the end.

Winter Health Boosters

Beyond selecting seasonal produce, chefs recommend a few key dietary tweaks in winter, such as stepping up vitamin D consumption. “Since you’re not seeing a lot of sun this time of year, it’s more important to get it through colorful vegetables like carrots, cabbage or radicchio. Watermelon radishes are another winter vegetable full of vitamins,” says Binns. “You can grow your own sprouts throughout the winter as a great microgreen option. Sprouts are incredibly high in enzymes, something often lacking in other winter dishes,” suggests Stonger. “Fermented vegetables and other fermented foods can make up the difference in winter.”

Colors are the smiles of nature. ~Leigh Hunt

April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com. February 2020

Cut the celery in half lengthwise. Using a serrated vegetable peeler or a mandoline, shave the celery into thin strips lengthwise down the ribs. Cut the strips in half crosswise and place in a bowl of water. Set aside. Separate the mâche leaves and transfer to a shallow serving bowl. Working on a plate to capture all the juices, use a serrated knife to cut a thick slice off the top and bottom of each citrus fruit. Working with one fruit at a time, stand it upright and, following the contour of the fruit, carefully slice downward to remove the peel, pith and membrane. Set the fruit on its side and cut crosswise into slices about ⅜-inch thick, discarding any seeds. Transfer the slices to the bowl with the mâche, reserving the juices for the vinaigrette.

Mixed Citrus Salad With Mâche, Fennel and Celery Winter is the height of citrus season, with an appealing display of oranges, mandarins, tangerines, tangelos, pomelos and more in the best-stocked markets. Use a varied mixture of sweet-tart types for the prettiest, tastiest salad. Yields: 4 servings 2 ribs celery 2 bunches mâche 2 lb mixed citrus fruits, such as navel oranges, blood oranges, tangerines, mandarins and pomelos ½ fennel bulb, trimmed 8 kumquats ¼ cup sliced almonds, toasted

Cut the fennel lengthwise in half. Using a mandoline or a sharp knife, cut the fennel crosswise into very thin slices and tuck among the citrus slices. Drain the celery and distribute evenly over the salad. Using the serrated knife, cut each kumquat crosswise into very thin slices, discarding any seeds. Scatter the kumquat slices evenly over the salad, then sprinkle the almonds over the top. To make the vinaigrette, pour the reserved citrus juices into a measuring cup. Add enough additional orange juice to measure ½ cup then add the vinegar. Whisking constantly, slowly add the olive oil and whisk until well combined. Season to taste with salt and pepper. Drizzle the vinaigrette over the salad, toss gently to coat, and serve. From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 22

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~Shannon Stonger

Chard and Squash Salad 1 small winter squash, such as sweet dumpling, acorn or golden 2 small beets, trimmed 1 Tbsp olive oil 1 bunch Swiss chard, tough ribs removed and leaves torn Red wine vinaigrette or vinaigrette of choice Sea salt and freshly ground pepper Cut the winter squash into wedges and remove the seeds, if desired. Transfer the wedges to a baking dish. Halve the beets and add to the dish. Drizzle with the oil and toss to coat. Bake in a preheated 450° F oven, stirring once, until tender and lightly browned, 20 to 40 minutes. Let cool. Peel and slice the beets. Place the chard in a bowl, drizzle with some of the vinaigrette. Toss to coat. Add the squash and beets, drizzle with the remaining vinaigrette, and season to taste with salt and pepper.

photo by Ray Kachatorian

For the vinaigrette: Fresh orange juice or as needed 1 Tbsp champagne vinegar ¼ cup extra-virgin olive oil Sea salt and freshly ground pepper

You can grow your own sprouts throughout the winter as a great microgreen option.

From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

photo by Ray Kachatorian

Winter Salad Wonders

February 2020

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calendar of events SATURDAY FEBRUARY 1 Practical Breathwork Workshop – 10am. With Bob Sima and Shannon Plummer. In this workshop learn a myriad of breath work techniques that will elevate the mind, body and spirit. $55/ticket. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. Healing Event – 1-3pm. This healing event is to give attendees a chance to meet the practitioners and experience different healing techniques. $10 love offering. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555. Talking Stick Circle and Pot Luck – 5-7pm. Native American gathering to share ancient teachings and drumming circle. Bring a chair; family, friends and children are welcome. Bring a dish to share. Next month (3/7), John Two Hawks a Lakota Native will join the circle for a Flute Concert and teaching. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. 386-503-4930. Rev.Judi.Weaver@gmail.com. Info: SpiritualServices.online. Chakra Meditations with Crystal Bowl Sound Bath – 5:30-6:30pm. Join Lady Shivani and Yogee Steve for an evening of guided chakra meditations and deep soothing sound performed with chakra tuned crystal bowls and various other chakra sound instruments. $25/advance, $30/door. Sacred Spirit, LLC 8825 Perimeter Park Blvd, Ste 602, Jacksonville. RSVP: Steven: 904-537-0347.

SUNDAY, FEBRUARY 2 Love Lives with Spiritual Leader Nada Frazier – 10:30am. Unity of Jacksonville Beach is a comeas-you-are conscious community! Love offerings welcome. 106 6th St N, Jacksonville Bch (Players by the Sea Theatre). 904-246-1300. UnityOf JacksonvilleBeach.com. Where The Light Gets In – 10:30am. 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. 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. Reiki Practitioners – 2-4:30pm. All levels and guests welcome. Arrive at 2pm for opening remarks. Everyone receives reiki. $5/practitioners, $10/guests. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text Lesa: 904-699-6524.

PLANS CHANGE

Call Ahead

MONDAY, FEBRUARY 3 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@TheSacredServant.com. Info: DeathCafe. com or Meetup.

WEDNESDAY, FEBRUARY 5 Taoist Tai Chi Intro to Tai Chi – 1-2:30pm. The Taoist Tai Chi Society internal arts and methods incorporate stretching and turning into a sequence of 108 movements that reduce tension, improve circulation and balance and increase strength and flexibility. This class will introduce participants to the first 17 moves of the set and only meets for four weeks. Murray Hill Library, 918 Edgewood Ave S, Jacksonville. Info: 904-733-8180 or Jacksonville. Fl@TaoistTaiChi.org. Metaphysical Musing – 7pm. Also Feb 26. Join Rev Yvonne McAndrew for a two-week class exploring metaphysical interpretation and the gifts that are all around us. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-2871505. UnityInJax.com.

THURSDAY, FEBRUARY 6 Living the Joyous Wisdom of Bhagavad-Gita: “The Song of God” – 10-11:30am. 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, discussion of practical application. Led by Swamini Radhikananda (of Chinmaya Mission St. Aug.) with 30 yrs. experience teaching Vedantic (Nondual) scriptures for the western seeker. At Center for Spiritual Living, 1795 Old Moultrie Rd, St. Augustine. Info: 904-692-4121. 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. Webb Wesconnett Library, Meeting Rm C, 6887 103rd St, Jacksonville. Register: 904-375-9517 or Jacksonville@TM.org.

SATURDAY, FEBRUARY 8 Dying Consciously Certification Training – Feb 8-9. 9am-5pm, Sat; 9am-3pm, Sun. Over the course of two days, learn how to administer the Shamanic Death Rites to your friends, loved ones and clients. $225. Sacred Spirit, LLC 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Info/register by 2/5: WitnessingDeath@gmail.com.

Animals are Soul Too – 11am-noon. Have you felt the amazing love of an animal companion? Join to share your stories or just listen to this discussion about the spiritual awareness of animals and what they have to teach us. Free spiritual experience guidebook and CD will be provided. Free interactive discussion. Beaches Branch Library, 600 3rd St, Neptune Bch. Meetup.com/Jacksonville-Florida-Eckankar. 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: 904-6924121. SolunaYogaSpa.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. Postell Market, 530 Beachview Dr, Rm 112, St. Simons Island, GA. Register: 904-375-9517 or Jacksonville@TM.org.

SUNDAY, FEBRUARY 9 How to Grow Indoors 102 Advanced – 10am. An all-day class, with lunch provided. The class will focus on growing week-by-week and deep water culture (DWC) and is a helpful program for medical card holders or caregivers. A representative from Advanced Nutrients will be the special guest speaker. $75/person. 8622 Baymeadows Rd, Jacksonville. Info/RSVP: 904-829-4847 or JaxHugs.com.

Native Plants Class – 10-11am. Discover how to Include Native Plants in Your 20/20 Vision and stay for a native plant sale. Orange Park Garden Club, 1820 Smith St. Info: call/text: 904-671-2880. NativePlantConsulting.com. Reiki 1 Class – 10am-5pm. Healing Self and Others. 6 CEUs available for NCBTMB and FL massage therapists. Reservation required. $150. $75 deposit required. Caring Palms Healing Arts, 301-B 10th Ave N, Jacksonville Beach. 904-246-2206. Brian@ CaringPalms.com. Info/register: CaringPalms.com.

February 2020

Metaphysical Bible: Genesis Part II – 10:30am. With guest speaker Rev. Lisa Solwold. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offering. 106 6th St N, Jacksonville Bch (Players by the Sea Theatre). 904-2461300. UnityOfJacksonvilleBeach.com.

Pranayama and Yoga Nidra – 10-11am & 11:15am12:15pm.With Elizabeth Henrichson In pranayama, practice guided breathing to increase oxygen to your brain and all your internal organs which facilitates physical healing. Next, in yoga nidra, participate in a guided meditation with a goal of achieving a state of samadhi (intense concentration), enlightenment or bliss. Classes may be taken together or separate. $20. Register: Seventh-Wonder.com/events. Seventh Wonder Holistic Spa, 4236 St. Johns Avenue, Jacksonville. 904-381-8686 or Seventh-Wonder.com. Being Sacred Service – 10:30am. With Spiritual Leader Nada Frazier. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offering. Unity of Jacksonville Beach, 106 6th St N, (Players by the Sea Theatre). 904-246-1300. 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 at event. La Quinta by Wyndham, 4686 Lenoir Ave S, Jacksonville. Info line: 904-725-7760. Meetup.com/JacksonvilleFlorida-Eckankar. Finding True Love – 1:30-3:30pm. Are you looking for love? Identify and clear blockages within your heart to allow yourself to find love in your life. A true gift to self! $20. 56 N Halifax Dr, Ormond Bch. 386-503-4930. Rev.Judi.Weaver@gmail.com. Info: SpiritualServices.online. Full Moon Drum Circle & Art Exhibition – 6-8pm. Drum facilitator: Julianne Batagallia; Art curator: Lelani Leo. A music and art collaboration hosted by Seventh Wonder Holistic Spa, The Church of Cosmic Truth and GypsyMoon Traveling Artists! Surrounded by art, this magical evening will begin in an outdoor garden with an introduction to drumming (arrive on time), and will progress to drumming to a variety of healing rhythms. Art from local artists will be available for your enjoyment and purchase. All ages welcome to drum, dance and celebrate life! Bring a drum or percussion instrument. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Seventh-Wonder.com/events.

MONDAY, FEBRUARY 10 Enhance Your Yard and Attract Wildlife – 12:303pm (plant sale), 1pm (meeting); 1:30pm (program). Free program. Hosted by Garden Club of Palm Coast Flagler County Extension Office, 150 Sawgrass Rd, Bunnell. Call/text: 904-671-2880. Info: NativePlant Consulting.com.

WEDNESDAY, FEBRUARY 12 Opening the Heart Crystal Bowl Meditation – 7pm. With Bill Wuerfel, LUT. Allow the beautiful sounds and vibrations to wash through you opening your heart, bringing deep peace and inner balance. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com. 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.

Jacksonville / St. Augustine

TUESDAY, FEBRUARY 18

THURSDAY, FEBRUARY 13 Living the Joyous Wisdom of Bhagavad-Gita: “The Song of God” – 10-11:30am. 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, discussion of practical application. Led by Swamini Radhikananda (of Chinmaya Mission St. Aug.) with 30 yrs. experience teaching Vedantic (Nondual) scriptures for the western seeker. At Center for Spiritual Living, 1795 Old Moultrie Rd, St. Augustine. Info: 904-692-4121. 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. Pablo Creek Library, 13295 Beach Blvd, Conference Rm, Jacksonville. Register: 904-375-9517 or Jacksonville@TM.org.

FRIDAY, FEBRUARY 14 Singing Bowls for Couples – A Valentine’s Celebration – 6-7:30pm. Join Yogee Steve for an evening of deep soothing sound performed with crystal bowls, Himalayan bowls and various other sound instruments. Food and drink will be available prior to the event. Tickets: $40/person in advance. Sacred Spirit, LLC 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Steven: 904-537-0347. Healers Under God (HUG) – 7pm. All are welcome for guidance by spirit to extend hands on healing. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

SATURDAY, FEBRUARY 15 Permaculture Day – 9am. 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. 904-2871505. UnityInJax.com.

SUNDAY, FEBRUARY 16 Beauty and Beast Tea Party – Join for tea, sandwiches and cakes. Receive an aura picture, a rose and a one-month astrology predictor. Also make a personalized salt bath. $45. Spiritual Uplifts, 2186 Park Ave, Orange Park. Must RSVP: 904-292-4555. Usui Reiki Level I Class – 10am-5pm. With Lesa Mullins, Usui Reiki Master. Learn to flow reiki to yourself, others and pets. Comprehensive manual; attunement. Attunement certificate. $150. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text: 904-699-6524.

NAJax.com

Birdscape Your Yard – 2-3pm. Prior to the free program is a native plant sale from noon-2pm. St. Augustine Main Library, 1960 N Ponce de Leon Blvd, St. Augustine. Call/text: 904-671-2880. Info: NativePlantConsulting.com.

THURSDAY, FEBRUARY 20 Usui Reiki Level I Class – 10am-5pm. With Lesa Mullins, Usui Reiki Master. Learn to flow reiki to yourself, others and pets. Comprehensive manual; attunement. Attunement certificate. $150. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text: 904-699-6524. 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. Persephone, 485 6th Ave N, Jacksonville Bch. 904-246-3583. DrPautz.com.

FRIDAY, FEBRUARY 21 Radiant Lunch and Learn – Noon. Learn about cosmetic injectables: Botox and Juvederm fillers. Special pricing, demonstrations and giveaways. Amethyst Wellness, 304 Kingsley Lake Dr, Ste 603, St. Augustine. AmethystWellness.com. Psychic Demonstration – 6-8pm. Conscious Connections will host a ‘group-style’ session with Reverend Kit Mitchel, an evidential medium, intuitive coach, spiritual healer and reiki master. Born and raised in England, Mitchel comes to the states with vast experience. Demo: $30/advance, $35/door. Book a private reading: $65/30/minute. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904381-8686. Register by 2/20: KitAndNatalie.com/ apps/webstore/products/show/8076006. Readings: Caroline@ConsciousConnectionsyulee@gmail.com. Seventh-Wonder.com. Chakra Meditations with Crystal Bowl Sound Bath – 6:30-7:30pm. Join Lady Shivani and Yogee Steve for an evening of guided chakra meditations and deep soothing sound performed with chakra tuned crystal bowls and various other chakra sound instruments. $25/advance, $30/door. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. RSVP: Steven: 904-537-0347. Mind Body and Beyond Open House – 6:308pm. Group trance channel with Steve Smith. Get a chance to talk with Arthur Ford from the astral plane about life after death. $25/person. Mind Body & Beyond, 14215 Spartina Ct, Ste 300, Jacksonville. 904-992-9930. Melissa@mbandbcenter.com. Mind BodyAndBeyondCenter.com. Daniel Nahmod in Concert – 7pm. Renowned singer-songwriter Daniel Nahmod’s stunning threeoctave vocals, exceptional piano and guitar skills and extraordinary catalog of songs inspire audiences of all ages. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. Cost/info: UnityInJax.com.

SATURDAY, FEBRUARY 22 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. Seventh-Wonder.com. Two-Day Psychic Workshop – Feb 22-23. 1-7pm. With Lynn. Learn to work with your natural psychic abilities. Also, incorporate several divination tools, read auras, psychometry, psychic readings, Oracle cards and mediumship. Receive a pendulum and study materials. Lunch, snacks, drinks included. $250. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555. Mind Body and Beyond Open House – 3-9pm. Hatha Yoga Class: 4-5pm; Power Vinyasa Class: 6-7pm; Group Mediumship: 3-4pm & 7-8pm; Group Aura/ Chakra Readings: 4-4:30pm, 5:30-6pm & 7:30-8pm; Acupuncture: 6-8pm (individual and groups); 15 minute individual/group intuitive readings: 4-8:30pm. Tours and info materials, food and drinks. Mind Body & Beyond, 14215 Spartina Ct, Ste 300, Jacksonville. 904-992-9930. Melissa@mbandbcenter.com. MindBodyAndBeyondCenter.com. Yvonne O’Brien Group Psychic Sessions – 2-4pm. Monthly group session. Everyone with a confirmed seat will receive a reading. Readings are for entertainment purposes only. $40/person. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. RSVP: Yvonne: 678-600-0039.

SUNDAY, FEBRUARY 23 Usui Reiki Level II Class – 10am-5pm. With Lesa Mullins, Usui Reiki Master. Learn three sacred reiki symbols and to flow distance reiki. Comprehensive manual, attunement. Attunement certificate. $200. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text: 904-699-6524. The True Meaning of Sharing – 10:30am. With guest speaker Eddie Lee. Unity of Jacksonville Beach is a come-as-you-are conscious community! Love offering. 106 6th St N, Jacksonville Bch (Players by the Sea Theatre). 904-246-1300. UnityOfJacksonvilleBeach.com. “The Secret of Life – Learn How to Love” – 11am-noon. Join for an Eckankar Light and Sound Service. People from all walks of life come together to celebrate a life lived in harmony with divine spirit. Dynamic speakers and original creative arts demonstrate the gifts to be found through daily practice

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. TUE, FEB 4, 6:30-8pm, thru Apr 21. Elks Club, 1855 West Rd, Jax. WED, FEB 5, 10-11:30am, thru Apr 8. The Village Church, 4229 Pacetti Rd, St. Aug. THU, FEB 6, 6:30-8pm, thru Apr 2. Buckman Bridge Unitarian Universalist Church, 8447 Manresa Ave, Jax. of the spiritual principles of Eckankar. The service includes singing HU, a sacred name for God, to open the heart to divine love. Followed by light refreshments. Gift of contemplation CD and Spiritual Guidebook at event. La Quinta by Wyndham, 4686 Lenoir Ave S, Jacksonville. Info line: 904-725-7760. Meetup.com/Jacksonville-Florida-Eckankar. New Moon Healing Circle – 6:30-9pm. With Misti C Miller, Modern Mystic. The new moon in Pisces healing circle will focus on intuitive intelligence: ‘I trust my intuitive wisdom’. The four stages of the healing ceremony will include: theme activation, healing workshop, ritual, signature heart meditation with sound bath. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

TUESDAY, FEBRUARY 25 Discover and Experience BEMER – 6-8pm. Free BEMER session (6-6:45pm) for enhanced microcirculation for better health. Free informative presentation from 7-8pm. Got blood? Get on the BEMER mat! Coast Microcirculation Center, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text: Lesa: 904-699-6524.

WEDNESDAY, FEBRUARY 26 2.5-Hour 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, receive a written message from Lynn. Snacks included. $25. Spiritual Uplifts, 2186 Park Ave, Orange Park. 904-292-4555. 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. Held in private home, call for location. 407-247-7823. IFSK.org

THURSDAY, FEBRUARY 27 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. 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.

FRIDAY, FEBRUARY 28 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.

SATURDAY, FEBRUARY 29 Day of Gardening – Programs and plant sale throughout the day. Duval County Extension Office, 1010 N McDuff Ave, Jacksonville. Info: Native PlantConsulting.com or call/text: 904-671-2880. Introduction to Theta Healing Modality – 1-2pm. With Sally Baldwin. Free. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text/ Lesa: 904-699-6524.

plan ahead WEDNESDAY, MARCH 4 Homeschool Hangout – 10:30-11:30am. Discover How to Create a Butterfly Habitat followed by a native plant sale. Free program. Green Cove Springs Library, 403 Ferris St, Green Cove Springs. Call/text: 904-671-2880. Info: NativePlantConsulting.com. Absolute Abundance – 7pm. How would you like absolute abundance in every area of your life? Prosperity and abundance are not limited to just money. Join for an exciting six-week prosperity course. Love offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.

THURSDAY, MARCH 12 Create a Four-Seasons Landscape – 10-11am. Garden Club free program followed by a native plant sale. Bartram Trail Library, 60 Davis Pond Blvd, Fruit Cove. Call/text: 904-671-2880. Info: NativePlantConsulting.com.

SATURDAY, MARCH 21 Festival at Melrose Heritage Park – 10am-3pm. Live music, food trucks, art, children’s corner, nature talks, live birds, bee demo, native plants sale. Free. 300 FL26, Melrose. Call/text: 904-671-2880. Info: NativePlantConsulting.com.

MONDAY, MARCH 23 Native Plants Program – 6:30-7:30pm. Enhance your yard; attract wildlife. Free. King and Bear Amenities Center, 2604 Oak Grove Ave, St. Augustine. Call/ text: 904-671-2880. Info: NativePlantConsulting.com.

February 2020

ongoing events

monday

daily CBD Educational Classes – By appt. For groups. Available in-store or at client’s location. Call for info or sign up online. Free. RootsCBD, 524 3rd St S, Jacksonville Bch. 904-420-7550. RootsCBDshop.com. 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. CBD Cancer Support Group – 1-2pm. 3rd Sun. February theme will be: Dosage; how much should I take? RootsCBD, 524 3rd St S, Jacksonville Bch. 904-420-7550. RootsCBDshop.com.

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. Meditation Monday – 5:30-6:30pm. Early bird group meditation; 30 minutes. All levels. $5/returning; first visit free. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text Lesa: 904-699-6524. Mystical Channeling Circle – Thru Feb 17. 6-7:30pm. Rev. Judi Weaver, Psychic Channel for divine messages and personal guidance from universal light beings within a sacred circle. Questions are encouraged and all sessions will be recorded. $20/ class. Mystical Expressions of Paradise, 1014 Reed Canal Rd, S Daytona. 386-503-4930. Info: Spiritual Services.online. Rev.Judi.Weaver@gmail.com. Meditation Monday – 7-8:30pm. Group meditation; 50 minutes. All levels. $5/returning; first visit free. Sacred Spirit, LLC, 8825 Perimeter Park Blvd, Ste 602, Jacksonville. Text Lesa: 904-699-6524.

tuesday Tincture Tuesday – Buy two, get one free. Roots CBD, 524 3rd St S, Jacksonville Bch. 904-420-7550. 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. Free. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: SeventhWonder.com/events.

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.

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.

friday Hemming Plaza Farmers’ Market – 10am-2pm. Local and fresh plants, flowers, fruit, vegetables, jewelry and live entertainment. Monroe St and N Hogan St, Jacksonville. Last Call AA – Midnight. 12-step program. Unity Church of Jacksonville, Riverside, 634 Lomax St. 904-355-5100.

saturday 33-Day Cleanse: Body, Mind, and Spirit – 10:30am. 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. Beaches Green Market – 2-5pm. Jarboe Park, 301 Florida Blvd, Neptune Bch. 904-270-0273.

Jacksonville / St. Augustine

NAJax.com

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

ACUPUNCTURE A WAY OF LIFE ACUPUNCTURE

4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 Dr Christine Yastrzemski, NCCAOM, AP Dr Jen Hart, DACM, AP AP2255 AP4076 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 2.

ALTERNATIVE MEDICINE 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 17.

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.

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 9.

END-OF-LIFE SERVICES THE SACRED SERVANT

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

FLOAT BE STILL FLOAT STUDIO

1050 Riverside Ave, Ste A, Jacksonville 904-619-9615 • BeStillFloat.com 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 20.

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 31.

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

Comprehensive. Integrative. Transformative. Strategies for developing awareness and understanding. Harmonize the mind and the body and spirit will 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 21.

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 14.

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.

Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love. ~Lao Tzu

February 2020

MEDICAL MARIJUANA CARD

INTEGRATIVE MEDICINE A. SCHAEFFER-PAUTZ, MD

CERTIFIED MEDICAL MARIJUANA DOCTORS

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

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 23.

METAPHYSICAL STORE SPIRITUAL UPLIFTS

Megan Weigel, DNP 14215 Spartina Ct, Jacksonville 904-543-3510 FirstCoastIntegrativeMedicine.com

2186 Park Ave, Ste 102, Orange Park 904-292-4555 SpiritualUplifts.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

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 7.

NUTRITION/KINESIOLOGY

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

HEALTH BY DESIGN

Dr Kristy A Harvell 2002 Southside Blvd, Jacksonville 904-363-3374 • HealthByDesignFL.com

The TM technique is an effortless, non-religious, evidence-based practice for eliminating stress, increasing well-being and expanding consciousness. Certified Teachers give individual instruction and ongoing support. See ad, page 19.

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 14.

Coming Next Month MARCH

CBD

plus: Thriving on a Plant-Based Diet PLANT-BASED NUTRITION ISSUE 30

Jacksonville / St. Augustine

NAJax.com

PSYCHIC CHANNEL REV JUDI WEAVER

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

energy distance.

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

SPIRITUAL CENTERS 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.

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 19.

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.

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.

WELLNESS AMETHYST WELLNESS

Amy Coopersmith, ARNP 304 Kingsley Lake Dr, Ste 603, St Augustine 904-209-3009 • AmethystWellness.com IV nutrition, bioidentical hormone pellets (BioTE), weight loss injections, aesthetic treatments (Botox and fillers) and more. See ad, page 17.

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 200hour TT Program. Members may use their key tags at all locations with Passport Membership. Hundreds of weekly classes. Our philosophy is No Judgement, and all levels will feel welcome. See ad, page 31.

Access the Record of Your Soul’s Journey

Find Your Life Mission

AKASHIC RECORD CONSULTATIONS By Stephany “Stevie” Levine ARCI Trained Certified Consultant/Teacher Over 8 years of experience

Create Better Relationships

Solve Challenges

For Appointments: Phone/In Person-Contact Me At: stephanylevine@ymail.com

904-545-2447

www.stevielevine.com

For additional information – www.akashicrecordconsultantsinternational.org February 2020