Natural Awakenings of Rochester December 2015

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FREE FREE

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feel good • live simply • laugh more

Happy Awakening New Year to Spirit

A Fail-Proof Recipe for an Awesome 2016

Prayer and Meditation Heal and Free Us

Sweetly Vegan

No-Sugar, No-Bake, No-Guilt

November 2015 2015 || Rochester, Rochester, NY NY Edition Edition || RochesterAwakenings.com RochesterAwakenings.com December natural awakenings

December 2015

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newsbriefs healthbriefs globalbriefs ecotip inspiration business spotlight

16 wisewords 18 greenliving 23 community

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spotlight

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healingways naturalpet calendar naturaldirectory

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 585-298-9294 or email Publisher@RochesterAwakenings.com.

Deadline for ads: the 10th of the month.

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

13 RECIPE FOR A

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HAPPY NEW YEAR

Fail-Proof Ingredients for a Glorious 2016

14 HEALING IS ONLY

A HEARTLINK AWAY

by Sandra Yeyati

17 FLOATING TO ACHIEVE A QUIET MIND

by Sandra Yeyati

18 GREEN CONGREGATIONS

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Faith Groups Join in Preserving All Creation

by Avery Mack

20 AWAKENING TO SPIRIT Prayer and Meditation Heal and Free Us

by Richard Davenport

24 SWEETLY VEGAN No-Bake Holiday Treats Worth Celebrating

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by Judith Fertig

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@RochesterAwakenings.com.

Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@RochesterAwakenings.com.

Deadline for calendar: the 5th of the month.

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26 HEAVENLY SCENTS How to Make Your Own Natural Oil Fragrances

by Kathleen Barnes

29 GENEROUS

PINT-SIZED GIVERS

Teaching Kids How to Care and Share

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by Jennifer Jacobson

30 EAT, BARK AND BE MERRY

Healthy Holiday Treats for Our Pets

by Sandra Murphy

natural awakenings

December 2015

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letterfrompublisher I like to operate at “a mile a minute,” feeling happily effi-

cient in this mode. I sometimes find it difficult to quiet mind and body. Still, I realize that I must be diligently mindful that at my core I am a spiritual being having a human experience. My cherished way of nourishing this deeper aspect is

contact us

prayer and meditation, although for me that doesn’t necessarily equate to sitting in quiet and being still (I do try for

Publisher Kelly H. Klein Editors Sara Gurgen Sheila Julson Contributing Photographer Vesna Sanders

What works well for me is engaging in alternative forms of traditional meditation, with yoga practices playing a major role. I breathe, move, stretch, open up my body and, depending on the class, can even sweat out toxins, further contributing to overall well-being.

Recently, I’ve also had fun using meditation-inspired coloring books for

Contributing Writers Michelle Bense Sandra Yeyati

adults. What a psychological treat. With these, I am able to sit in quiet and let my

Design & Production Chelsea Rose

energy and relieves stress in a big way, helping me to let go of whatever needs

Printer Trumbull Printing Multi-Market Advertising 239-449-8309 Franchise Sales 239-530-1377 Natural Awakenings of Rochester, NY P.O. Box 201, Penfield, NY 14526 Phone: 585-298-9294 Publisher@RochesterAwakenings.com RochesterAwakenings.com © 2015 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

We welcome your ideas, articles and feedback.

SUBSCRIPTIONS To sign up for a copy of our monthly digital magazine, email Publisher@RochesterAwakenings.com.

Natural Awakenings is printed on recycled newsprint with soybased ink.

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that five minutes a day).

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mind run blank, focusing only in these moments on what color I might use next.

It’s an intuitive process that doesn’t require much thinking at all. It boosts creative clearing out of my day.

Heightened awareness of what life is and can be reveals all sorts of good things to be grateful for, including whatever may come our way. I believe the universe provides us with every experience we need to grow as humans. We tend to label experiences as good or bad, right or wrong, based on our perspective and beliefs. For me, prayer and meditation allow me to let go of expectations and judgment, both of myself and others, so that I may more calmly inquire: “What is this here to teach me. Why have I manifested this experience?” or sometimes, as my mother loved to observe, “Well, this is an interesting creation!”

With this mindset, I am better able to take full responsibility for my life and every experience I entertain. This is where the power of prayer, thanksgiving and meditation is vital in reminding me of my soul’s purpose—that we are all in this together, we are all connected and that what I encounter each day in relation with others actually reflects the state of my own consciousness.

I love being a spiritual being having a colorful life experience and continue to be grateful to the universe for the lessons and opportunities I am given. I’m convinced that what we choose to do with both happy and tough moments is ours to discern and do; aided by prayer and meditation, each move can become crystal clear!

With love and gratitude,

Kelly Klein, Publisher RochesterAwakenings.com

newsbriefs

Holiday Gift Ideas that Offer Hope, Healing

Women of Focus Tradeshow Returns in March

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n honor of Celebrate Women Month in March, the Women of Focus Tradeshow returns for its third annual event from 4 to 8 p.m., March 3 at The Inn on Broadway. Created for women, by women and because of women, the expo allows attendees to browse, shop and engage with savvy and creative women that will bring their unique products and services under one roof. The event promises gift giveaways, food samples and networking with some of Rochester’s extraordinary businesswomen and entrepreneurs.

“The Women of Focus Tradeshow was created to showcase and promote Rochester area women entrepreneurs and women-owned businesses,” says Jill Bates, event co-founder and CEO of Crystal Clear Consulting. “It’s a way to both connect with new audiences and to continue the conversation about women in business. And, of course, we do it during a fabulous party at an elegant venue.”

Ticket includes hors d’oeuvres and complimentary valet parking. Proceeds from the 2016 event go to the Women’s Foundation of Genesee Valley. Guests are encouraged to bring gently used gowns for donation to Fairy Godmothers of Greater Rochester.

Cost: $30. Location: 26 Broadway St., Rochester. For more information or to purchase tickets, email Info@WomenOfFocusTradeShow.com or visit WomenOf FocusTradeShow.com.

Studio B Fitness and Wellness Opens in Canandaigua

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tudio B Fitness and Wellness opened a new location in Canandaigua and offers group fitness classes, personal training, Swedish and deep tissue massage and reflexology. An open house is scheduled from 3 to 5 p.m., December 6.

Canandaigua native Melissa Buchanan owns and operates Studio B. Buchanan is a certified fitness instructor, personal trainer and Beachbody coach, and she has a degree in therapeutic massage/integrated health care. She has worked in the health, fitness and wellness field for 13 years. “Studio B is the place to get fit, have fun and feel good,” says Buchanan. “Everyone deserves to feel and function at their best.”

Studio B’s fitness team includes four instructors, two massage therapists and an experienced running coach—all licensed and certified in their specialties. A wide variety of fitness options and classes will include Be Strong at the Barre, Bootcamp and Low Impact Intervals, plus Beachbody workout formats: PiYo, Insanity, CIZE, P90X. Class descriptions, pricing and schedules can be found on the Studio B website.

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heila Tillich, owner of WhiteDove Healing, in Rochester, offers unique gifts this holiday season with gift certificates for angel card readings, AromaTouch therapy, house cleansings/blessings, distant healing sessions and more.

“While you plan your holiday budget and brainstorm great gift ideas, perhaps it would help to think of alternative, more thoughtful gifts for the self and for loved ones,” says Tillich. “For many of us, the holidays are as much a time for celebration as they are for healing and moving toward a positive new year. Sometimes the greatest gifts we can give someone, including ourselves, are the gifts of hope and healing.”

Tillich provides natural, holistic therapy to heal pasts and unlock the soul’s purpose. She is a Certified Master Instructor of Integrated Energy Therapy, a certified angel card reader, AromaTouch certified and more.

For more information, call 585-3133996, email Sheila@WhiteDoveHeal ing.org or visit WhiteDoveHealing.org.

Location: Studio B Fitness and Wellness, 2485 Route 332, Canandaigua. For more information, call 585-697-4871 or visit StudioBStrong.com.

C heers to a new year and another chance for us to get it right. ~Oprah Winfrey natural awakenings

December 2015

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newsbriefs Bodymind Float Center Holds Open House

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odymind Float Center, in Rochester, will host a free open house as part of the Park Avenue Merchants Association’s Holiday Open House—in which merchants open their doors for tours, specials deals and freebies—from 5 to 9 p.m., December 3. Attendees will learn about floatation therapy and salt therapy from the staff at Bodymind Float Center, plus enter a free raffle for a chance to win floats.

“We see great interest in our gift certificates around the holidays. Our open house is a chance to see our facility and get some holiday shopping done at our biggest sale of the year,” says owner David Brickman.

Floatation therapy is beneficial for controlling stress, pain management and improving sleep. Salt therapy helps all manner of respiratory issues, including sinus problems, allergies, cough and asthma. Since Bodymind Float Center opened in 2013, floating and salt therapy have benefited more than 5,000 people in the region.

Location: 622 Park Ave., Rochester. For more information, call 585-413-0616 or visit BodymindFloatCenter.com.

Learn to Use Writing for Healing and Self-Discovery

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nais Salibian, owner of Awareness Heals and award-winning teacher of writing, is offering a free, introductory Writing to Heal class from 7 to 9 p.m., January 11, in Pittsford. Attendees will write in response to three interconnected prompts to produce insight and self-discovery.

“Decades of research with a variety of populations has shown that certain kinds of writing can produce biological and psychological improvements that are measurable over time,” says Salibian. She will also teach what kinds of writing are not helpful and how the craft of writing itself affects the brain and nervous system. Registration is required, and attendees should bring a pen and journal or laptop. No writing experience is necessary.

Location: 640 Kreag Rd., Ste. 202, Pittsford. For more information, call 585-586-1590, email AnaisWorkshops@gmail.com or visit Awareness-Heals.com.

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HeartMath Helps to Live Life More Fully

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obin Marshall, registered nurse and owner of Natural Stress Reduction Services, offers a variety of noninvasive, nonmedical therapeutic and natural approaches for stress management, including HeartMath—a scientifically validated coaching system that monitors one’s emotional and physical health and teaches lifelong skills to improve quality of life. Coaching sessions are available by phone or in person for individuals or small groups.

“Balance is one of the keys to happiness and fulfillment. Balance applies to all aspects of life—physical, mental and emotional,” says Marshall. “This program provides you with tools and techniques to take action when the body signals you something needs to be adjusted. Take advantage of learning how to create balance in your own life and achieve greater flexibility, adaptability and health.”

As a certified HeartMath coach, Marshall has been trained in the use of the HeartMath system to support clients in integrating the various HeartMath techniques into their lives, so they have more energy and experience more calm, better relationships and improved outcomes. In six to nine weeks, HeartMath studies show improvements in fatigue, anxiety, depression, ability to focus, listening ability and sleep.

Location: 7 W. Main St., Webster. For more information, call 201-220-3558, email Robin@ NaturalStressReductionServices.com or visit NaturalStressReductionServices.com.

Holiday Wellness Open House at Nurturing Hands Massage and Wellness Center

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urturing Hands Massage and Wellness Center, in Pittsford, will celebrate its grand reopening with a Holiday Wellness Open H ouse, from 4 to 8:30 p.m., December 10. Attendees will be able to meet therapists and attend demonstration classes, including: Writing to Heal at 4:15 p.m., Fascia and Fitness at 5 p.m., Benefits of Massage at 5:45 p.m., Essential Oils and Aromatherapy at 6:30 p.m. and Rosen at 7:15 p.m.

“We are excited to meet people in our community who are interested in natural ways to create a healthier body,” says Evelyn Spruill, a licensed massage therapist at Nurturing Hands. “Our center is a hidden gem in the heart of Bushnells Basin and we want the community to know about us and our services that we are grateful to be able to provide to them.”

During the open house, Nurturing Hands will offer a special deal: Receive $20 off any massage gift certificate and get a bonus coupon for an extra 15-minute massage or added wax paraffin.

Location: 640 Kreag Rd., Ste. 202, Pittsford. For more information, call 585-2300910, email espru@Rochester.rr.com or visit NHWellness.MassageTherapy.com.

News to share?

Submit information to Publisher@RochesterAwakenings.com Submittal deadline is the 5th of the month. natural awakenings

December 2015

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newsbriefs Turn Back Time with Neal’s Yard Remedies

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eal’s Yard Remedies Frankincense Intense—which is made with organic, pure and natural ingredients and reduces wrinkles, moisturizes and increases elasticity—recently won Harper’s Bazaar’s 2015 Best Organic Moisturizer. Frankincense and other organic health and beauty products can be purchased through Kristin Weltman.

“Today we are all so concerned with healthy eating and what we put in our bodies, when in fact we should be concentrating on what we are putting on our skin,” says Weltman. “Our skin is the largest organ on our body, and about 60 percent of what we put on our body goes into our bloodstream. Neal’s Yard Remedies is the perfect alternative for feeding our skin healthy, pure and safe ingredients.”

All products are made with safe, organic, fair-trade ingredients, with no parabens, GMOs or synthetics.

For more information, call 585-733-1349, email BWeltman1@Rochester.rr.com or visit US.nyrOrganic.com/ shop/KristinWeltman.

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Local Confidence Coach Releases New Book for Entrepreneurs

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heila Kennedy, THE Confidence Coach, has released her latest book, Choices to Changes: THE Confidence Coach Shares the Practices of Confident Entrepreneurs. In the book, Kennedy discusses how finding one’s “sweet spot”—the intersection of mindset, connections and structure—helps entrepreneurs create profitability.

“Confident entrepreneurship is the organization of mindset, connections and structure that provides the platform you need to change the world, no matter how big the world is you’re trying to change,” explains Kennedy. “With confidence, entrepreneurs experience bigger impact, greater financial gain and the freedoms that entrepreneurship provides.”

For the book, Kennedy interviewed 12 global entrepreneurs that make the case for adopting these practices. A free chapter is available at ConfidenceAtYourCore.com/choicesto-changes-free-chapter.

Location: 1598 Penfield Rd., Penfield. For more information, call 585-713-9209, email Sheila@ConfidenceAtYourCore.com or visit ConfidenceAtYourCore.com.

healthbriefs

Spirituality is Beneficial for Cancer Patients

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ccording to a new review of research published in the journal Cancer, a strong religious or spiritual belief system may improve a cancer patient’s prognosis physically, emotionally and mentally.

Researchers from Florida’s H. Lee Moffitt Cancer Center & Research Institute and North Carolina’s Wake Forest School of Medicine reviewed clinical studies that included more than 44,000 cancer patients. The first review focused on physical symptoms and found that patients with stronger religious and spiritual beliefs reported fewer cancer symptoms and better physical health. They also showed enhanced capabilities in managing their daily lives.

“These relationships were particularly strong in patients that experienced greater emotional aspects of religion and spirituality, including a sense of meaning and purpose in life, as well as a connection to a source larger than oneself,” states Heather Jim, lead author of the first review.

The second review focused on mental health and found reductions in anxiety, depression and distress among those with greater spirituality. Lead author Dr. John Salsman comments, “Also, greater levels of spiritual distress and a sense of disconnectedness from God or a religious community were associated with greater psychological distress or poorer emotional well-being.”

In the third review, the researchers found that patients with a stronger spiritual well-being reported better social health, as well.

ASBESTOS FOUND IN CRAYONS AND CHILDREN’S TOYS

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esearch from the Environmental Working Group’s Action Fund has determined that some popular children’s toys contain a chemical that previous research has linked to lung disease and lung cancers. The researchers tested 28 boxes of crayons and 21 crime-themed toys at the Scientific Analytical Institute in Greensboro, North Carolina. They found that four of the crayon brands and two of the crime-scene toys contained asbestos.

All of the asbestos-containing toys were manufactured in China. The products included the Disney Mickey Mouse Clubhouse and Nickelodeon Teenage Mutant Ninja Turtle brands of crayons, the EduScience Deluxe Forensics Lab Kit and the Inside Intelligence Secret Spy Kit. The latter two brands contained asbestos within the fingerprint powders.

According to the U.S. Centers for Disease Control and Prevention, asbestos from all sources is responsible for up to 15,000 U.S. deaths each year.

Potatoes Don’t Pack on Pounds

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esearch from scientists at the University of California, Davis has mashed the notion that potatoes cause weight gain.

The researchers tested 90 overweight people divided into three groups, with all of them eating five to seven servings of potatoes each week over a three-month period.

Two groups reduced their calorie intake by 500 calories per day, with one group eating low-glycemic index (GI) foods and the other group eating high-GI foods. The third group had no calorie restrictions. Despite the increased potato consumption during the study period, all three groups showed slight weight loss and reduced body mass index.

The researchers concluded, “Potato intake did not cause weight gain.” natural awakenings

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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Greener Globe

World Powers Vow Cuts in Emissions This year’s G7 Summit of the U.S., UK, Canada, France, Germany, Italy and Japan, plus the European Union, has agreed in principle that the global economy must be completely fossil fuel-free by the end of this century to curb destructive climate change. To that end, the nations agreed to work toward cutting emissions between 40 and 70 percent by 2050.

German Chancellor Angela Merkel also announced that the G7 countries would raise $100 billion from public and private sources by 2020 to help poorer nations adapt. Environmental groups such as Greenpeace praised the action. In a statement, the Sierra Club called it “the first time that the leaders of the world have made clear with one voice that we must get off fossil fuels completely.”

Two hundred countries are expected to commit in writing to specific plans for greening their economies at the United Nations Climate Change Conference this month in Paris.

Source: TheHill.com

Sentient Beings

New Zealand Enacts Bill Recognizing Animal Intelligence The New Zealand Animal Welfare Amendment Bill that passed into law this year states that animals, like humans, are sentient beings. Dr. Virginia Williams, chair of the National Animal Ethics Advisory Committee, says this acknowledges, “Animals can experience both positive and negative emotions, including pain and distress.”

The bill thus bans the use of animals for testing cosmetics.

Williams says the legal recognition of animal sentience provides a stronger underpinning of the requirements of the existing Animal Welfare Act. The bill also provides for penalties to enable low-tomedium-level offenders to be punished more effectively and gives animal welfare inspectors the power to issue compliance notices, among other measures.

Find a link to the legislation at Tinyurl.com/NewZealandSentienceBill.

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Good Tithings

Lend a Hand to Causes While You Shop This holiday season, every gift purchased through Good Search.com can earn a donation of up to 30 percent of its value for a favorite charity, along with moneysaving coupons for the customer.

More than 2,500 national retailers are participating in the program, including Apple, Target, Toys “R” Us, Ralph Lauren, Macy’s, 1-800-Flowers, PetSmart and Expedia.

Instead of limiting qualifying purchases to a particular product and charity, the campaign includes nearly every product in the store.

The donation goes to the charity or school of the shopper’s choice with the cooperation of the organization’s GoodShop, which has raised more than $9 million for charities ranging from The American Red Cross and ASPCA to local homeless shelters and schools.

Each Internet search through the website also earns the charity about a penny. With GoodDining, meals at more than 10,000 restaurants earn donations, with more than 100,000 charities and schools benefitting.

UNICEF has used money from GoodSearch and GoodShop to provide clean drinking water to more than 200,000 children.

Uncommon Devotion Religion in America Shows Resilience On any given Sabbath, four of 10 Americans travel to a place of worship, a number that hasn’t fluctuated dramatically in the past half-century. Gallup polls report that more than 81 percent say they identify with a specific religion or denomination; 78 percent say it’s an important part of their lives; and 57 percent believe that religion is able to solve today’s problems.

While recent attendance may be off, Americans are no less likely to attend services today than they were in the 1940s and early ’50s, just prior to the ultra-religious following decade. The reason, says Gallup’s Frank Newport, is that U.S. religious worship is cyclical.

Today’s practicing religious communities “tend to consist of the seriously committed, not just those swept along by obligation,” reports Christian Smith, director of the Center for the Study of Religion and Society at the University of Notre Dame and coprincipal investigator of the National Study of Youth and Religion.

Those that worship regularly are more likely to be older, female and Southern; they also are better educated and stronger financially than those that don’t, according to Newport. At the same time, Mitchell Marcus, a University of Pennsylvania professor, characterizes his Ph.D. students as religiously curious, often devout and eager to talk about their beliefs.

Source: The Christian Science Monitor natural awakenings

December 2015

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ecotip Shipping News

Early Bird Gift Shipping Saves Stress, Money and Resources

breathe

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Last-minute online shopping can be costly in both dollars and pollution. Choosing next-day delivery puts purchased products on a plane that burns far more carbon-producing fossil fuel than ground transportation.

But there’s a better way, and how we package gifts for shipping counts.

Order and ship early. Building in more lead time affords less costly shipping options. Eco-wise, if the shipper has some freedom in scheduling deliveries, it can choose to hold up a delivery truck until it’s full, rather than sending one out half-empty. Also, if a package doesn’t have to reach its destination by a particular day or time, the company can choose the most efficient local delivery routing.

A recent University of Washington study found that a community using grocery delivery services slashed carbon emissions when compared to individuals driving to the supermarket. Plus, they achieved their biggest gains—80 to 90 percent lower emissions—when they could plan deliveries around customer locations, rather than precise delivery windows, thus minimizing driving distance and time on the road.

Seek out available boxes. Many grocery and beverage stores don’t immediately break down incoming cardboard shipping boxes. Ask a store attendant if they have any available. Reusing saved paper bags from checkout (for those that don’t bring reusable bags) can serve to cushion gift-wrapped boxes. GreenAmerica. org suggests repurposing gently-used wrapping paper or old fabrics, newspapers, magazines or calendars for a creative look. Return any foam peanuts in received packages to a pack-n-ship shop for reuse.

Know the options. While U.S. Postal Service (usps.com) Priority Mail offers flat rates to any state regardless of weight (up to 70 pounds), package tracking and other year-round features, the cost of using other carriers varies by destination zip code, package size and weight. Verify price and timing options, making sure packages arrive in good time to be under the Christmas tree before December 25.

RochesterAwakenings.com

inspiration

RECIPE FOR A HAPPY NEW YEAR Fail-Proof Ingredients for a Glorious 2016

Take 12 whole months.

Clean them thoroughly of all bitterness, hate and jealousy.

Make them just as fresh and clean as possible.

Cut each month into 28, 30 or 31 different parts, but don’t make up the whole batch at once.

Prepare one day at a time with these ingredients: Mix well into each day one part each of faith, patience, courage and work.

Also add to each day one part of hope, faithfulness, generosity and kindness.

Blend with one part prayer, one part meditation and one good deed.

Season the whole with a dash of good spirits, a sprinkle of fun, a pinch of play and a cupful of good humor.

Pour all of this into a vessel of love.

Cook thoroughly over radiant joy, garnish with a smile and serve with quietness, unselfishness and cheerfulness.

You’re bound to have a happy new year. ~ Author Unknown natural awakenings

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businessspotlight

Healing Is Only a Heartlink Away

by Sandra Yeyati

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times, she holds her hands above an area as she heila Tillich, owner of WhiteDove Healfeels the energy pass through her. She also moves ing, has spent most of her life learning, her hands in a pulling action. “What I’m doing is practicing and teaching the healing arts physically pulling the blocked energy out of their in both conventional medical settings and energy auras. These auras consist of four layers of esoteric spiritual realms. When she is not the human energy field—the physical, emotional, on the cardiac floor at the local hospital as mental and spiritual layers,” she says. a patient care tech and senior phlebotomist, Three sessions are recommended. In the she practices and teaches Integrated Energy first, Tillich connects with the person’s energy, Therapy (IET), a modality that seeks to repair pinpointing which areas need to be worked on, the energy blockages that keep people from and begins to pull out the blockages. During the living fulfilling lives. second session, she will continue to pull out the According to Tillich, IET heals the physiissues, removing the energy blocks. “The third cal, emotional, mental, spiritual and karmic issession is for a person to connect with their sues that people store in their electromagnetic soul’s mission. With the angels, I help them see, fields and their DNA memory. During a typical feel and follow their own dreams,” she says. one-hour session, a client will lie facing up on Sheila Tillich During sessions, clients may exhibit physical a massage table or sit in a chair, fully clothed. and emotional reactions. “A lot of times, because the energy Tillich will connect with what she calls the angelic realm, is flowing through them, their stomach will gurgle. I’ve had where there are nine angels that work through IET healers. people yawn, sneeze, pass gas. I’ve had people cry, which Describing the connection as a “heartlink”, she explains: is okay. That shows me that the energy, the trauma, is being “The electromagnetic field of the body beats because of the released,” Tillich says. heart, so the angels come through the heartlink to work on After a healing session, she likes to have a conversation the energy centers of the body.” with the client to discuss what they may have each experienced.

There are nine cellular memory energy centers on the “They see a lot of light and a lot of different colors. They share body, called integration points, to which Tillich directs her having visits from their loved ones. They will get visions, espehands in an intuitive fashion, allowing the angels to do their cially when we’re doing the third session to help them unlock work, which she describes as pulling the issues from the their mission in life, and I will see them, too,” she says. tissues. “When I have energy come through me, my eyes Although much of her work is done in person, Tillich are usually closed and my whole body rocks. I also get very also performs distant healing with people around the country emotional. My heart is so open from being attuned to the that she never meets face-to-face. “I don’t even have to hear angels that I feel and see things,” she says, adding that the idea is to get out of the way—leave her ego out of it—and let their voice,” she says. “Because I’ve been attuned by the IET higher vibrational violet energy ray allowing me to connect the angels do their work.

With permission from the client, Tillich may touch a person with the angelic realm, I will ask the universe to connect me with such-and-such a person, help me get into their energy at one of the integration points, but she doesn’t have to. At

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field and help me reach the highest good and the highest healing for them.

You can do this anywhere.”

Clients can connect with her online, and to prepare for their session, she will ask, “What do you want to heal, shift, change, clear, empower, expand or manifest in your life?” When she is ready to begin, she will text them. Most clients will sit, relax and/or meditate while she performs her energy healing on her end. “What I do is connect with the angels through my heart. I usually sit in my chair and close my eyes. I connect better when I close my eyes, but I don’t have to. I visualize the person in front of me, and the different points in their body. My hands are actually moving. I’m visualizing pulling the stuck energy out of the different integration points in their body.”

Tillich teaches IET groups of up to 10 at a time. Among her classes are basic, intermediate and advanced IET, for which students receive continuing education credit, as well as certification that enables them to become practitioners.

She also offers a three-day IET Intensive course for students that want to earn all three certifications in a quick time frame.

Other classes include an Angels of the Energy Field class, in which she introduces the nine entities that work with IET healers; a Steps to Transformation class, which helps participants connect with their life mission and experience spiritual transformation; an IET for Pets course, which presents the same energy healing principles to aid cats, dogs and horses; and an IET for Children class, introducing kids to the IET concepts in a fun and experiential way.

There is no question that Tillich is passionate about IET, and her students can’t help but absorb some of that enthusiasm. “A good healer is intuitive, compassionate, loving and mostly heart-centered,” she says. “You’re heartlinking your heart through the angels to the person’s heart and their energy areas. It’s all about heart.”

For more information, call 585-3133996, email Sheila@WhiteDoveHealing. org or visit WhiteDoveHealing.org.

Sandra Yeyati is a frequent contributor to Natural Awakenings magazine. natural awakenings

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wisewords

Sharon Salzberg on Mindfulness Simple Ways to Be in the Present Moment

by April Thompson

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How do you define mindfulness?

Mindfulness is the quality of awareness.

When we are mindful, our perception of the present moment isn’t so distorted by bias, adding our own storyline to 16

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reality and pushing away what’s happening.

photo by Fabio Fiippi

ew York City-born Sharon Salzberg experienced a childhood full of loss and upheaval, losing her parents and living in five different household configurations. In college, she discovered the power of meditation to transform suffering and cope with life’s neverending changes.

Born into a Jewish family, Salzberg first encountered Buddhism in 1969 in an Asian philosophy class, inspiring her to undertake an independent study program in India, where she was initiated into the practice via an intense 10-day retreat. “It was very difficult and painful. I sometimes doubted that I’d succeed, yet I never doubted that there was truth there,” she says.

Upon her return home, Salzburg dedicated herself to the path of vipassana- (insight) meditation, becoming a renowned teacher and co-founding the Insight Meditation Society, in Barre, Massachusetts. Today she teaches and speaks to diverse audiences worldwide about the power of mindfulness. Salzberg has authored nine books, including the New York Times bestseller Real Happiness, Real Happiness at Work and Lovingkindness.

Is it possible to be mindful without having an established meditation practice?

Yes, theoretically, but I suspect it’s hard. I honor my own meditation practice for making mindfulness highly accessible for me. It doesn’t take many hours of prep work and is open to everyone. It’s really a practice, like strength training—you have to exercise the mindfulness muscle to reap the benefits.

What’s the best way to arrange time for meditation, and what can motivate us to practice regularly?

Having a sense of structure has helped me the most. I believe strongly in the value of a daily practice, however simple or short. We can ritualize certain practices to help remember to pause and be mindful. For example, every time the phone rings, let it ring three times and use that as a trigger to breathe. When you’ve finished writing an email, take a few conscious moments before sending it. There are lots of ways to cut through the momentum of the busyness and craziness of our lives to return to mindfulness.

Make a commitment to practice for a certain period of daily time for a month or two, and then reassess. Look

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for changes during the active course of daily life and query: How am I speaking to myself or to others? Am I more present? Am I more at ease in letting go?

It’s important to look for these subtle changes rather than to set unrealistic expectations for ourselves such as being mindful all day.

Do you have other enabling practices for people new to the state of living mindfully?

Movement meditation is a good place to start; if you’re walking somewhere, try to be more present and feel your feet against the ground. Also, just focus on one thing at a time; instead of multitasking, just drink the cup of tea.

We can also use breath to focus concentration. The breath is a tremendous tool, it’s always with us. If you’re in a contentious meeting and tempers flare, you don’t have to pull out a meditation cushion and sit in a funny position; you can work with your breath right where you are.

How can meditation help to ease suffering?

Sometimes, we think we can ease suffering by only having pleasant feelings and beautiful thoughts. Rather, we can ease suffering by changing the way we relate to our thoughts and feelings. If something unpleasant is happening, most of us flip into an internal monologue about how, “Bad things always happen to me,” or “This is my fault,” or “I shouldn’t feel this.” We compound our suffering by adding judgment and by pushing away discomfort. Instead, we can learn to observe our reactions and release them.

We also tend not to feel pleasure fully or think that something else or more should be happening instead of simply enjoying the moment. We wait for some sense of intensity in order to feel alive, rather than experiencing the ordinary to the utmost. Meditation trains us to be present with pleasant, unpleasant and neutral experiences and stay connected, no matter what’s going on.

Reach freelance writer April Thompson, of Washington, D.C., at AprilWrites.com.

Floating to Achieve a Quiet Mind

by Sandra Yeyati

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editation in a float tank offers an interesting and effective way to relax, transcend distractions, reach a deep meditative state and clear the mind. In a darkened and soundproof tank, participants effortlessly float in a dense solution of Epsom salt and warm water. Floaters will likely experience the theta brain wave state, which we all experience as we drift off to sleep each night. During that time, we typically lose awareness of our surroundings and of the passage of time.

“In bed, we’re likely to be in this state just for moments, but in a float tank, we may be in this theta state for extended periods of time,” says David Brickman, co-owner of Bodymind Float Center. “At our float center we do 90-minute floats and you’re likely to be in this theta wave state for the majority of that time. Typically, people will move in and out of it. They’ll become more aware of their surroundings and then relax again as they move back into the theta brain wave state.”

Brickman has a long meditation background, training extensively at the Rochester Zen Center and participating in numerous silent meditation retreats. He says that this theta wave state is the same state that a meditator works to attain, and when he first tried floating, he was amazed how he felt afterward. “What was so very striking to me when I came out was the quiet up in my head. The mental chatter to a very great degree had ceased,” he says.

“I’ve done quite a bit of meditation, but to get that kind of quiet mind from 90 blissful and effortless minutes was shocking to me, because a seven-day meditation retreat is hard, hard work.”

While Brickman does not suggest that people give up their meditation practice, he believes that floating can be a powerful complement to someone’s existing practice, as well as a nice entrée into meditation for the complete novice, giving them a taste of that quiet mind and the bliss we feel when our mental chatter diminishes.

“My meditation teacher at the Zen Center, Roshi Bodhin Kjolhede, used to say when students would complain about distractions from barking dogs, painful knees or a draft in the room, that these things are just grist for the mill. In other words, you can take those distractions and use them as a source of energy to put yourself ever more wholeheartedly into the meditation practice,” Brickman says. “And yet, there’s something to be gained from cutting down on distractions. It makes it a little easier to focus the mind. When you get into a float tank, not only are you freed from visual and auditory distractions, to a large extent you are even free of the distraction of your own body, because during a float you can almost forget that you have one.”

Every float is different. Sometimes a person will get in a float tank and the next thing he/she know, the music is playing indicating that 90 minutes is up and it’s almost like it happened in the blink of an eye because he/she has been so relaxed. Often people will say, “I may have slept.”

Brickman says, “Whether you’re floating in a float tank or sitting crosslegged on a mat, the best way to avoid falling asleep is not to be sleep deprived. If you want to actively meditate, this involves force of will, putting your concentration on your meditation practice and returning it there repeatedly and so that part of meditation is the same, whether you’re in a float tank or not. It’s definitely easier to fall asleep in a float tank, but it’s also easier to get into a deeply meditative state because of the environment.”

Bodymind Float Center is into its third year of operation, and Brickman has seen more than 5,000 floaters pass through its doors. “You see people go into the float tanks in one state of mind—agitated, hurried, terse, sometimes nervous if it’s their first float—and they come out with something we call ‘post-float face’,” he says. “They’ve slowed down. They’ve got this kind of shining countenance. Their skin is glowing. Their eyes are shiny and it’s a beautiful way to make a living, to be offering this and to see how much benefit people get out of it.”

Bodymind Float Center is located at 622 Park Ave., in Rochester. For more information, call 585-413-0616, email Info@BodymindFloatCenter.com or visit BodymindFloatCenter.com.

Sandra Yeyati is a frequent contributor to Natural Awakenings magazine.

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greenliving

photo courtesy of View Dynamic Glass

The film Renewal documents this grassroots movement at RenewalProject.net.

Green Congregations Faith Groups Join in Preserving All Creation

by Avery Mack

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he simple act of switching on a bulb can light a room; preaching that humans are caretakers of the Earth can enlighten a community.

“How are we faithful to God’s creation?” asks Diana Butler Bass, Ph.D., author of Grounded: Finding God in the World—A Spiritual Revolution, in Alexandria, Virginia. “The connection between the natural world and the world we live in helps us understand the remarkable responsibility we have to the planet.”

Along with an emotional bottom line, many people pose a greater question: What is the cost to our spiritual life if we act selfishly? “We need to know what is sacred and what matters

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for generations to come,” says Bass.

“This is an exciting time for communities of faith to work together.” Churches, synagogues, mosques and other faith groups are sending a message to their congregations and communities: We need to care for what the Creator has given us.

Showing the Way

“We wanted to reduce reliance on foreign oil, support local businesses, buy American-made and be cost-effective,” says Rabbi David Freelund, of the Cape Cod Synagogue, in Hyannis, Massachusetts.

“Going solar made sense. We leased panels, joined a renewable energy

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credit program and now generate 90 percent of our energy.”

The synagogue also upgrades equipment to more efficient levels when it’s time for replacement, composts waste, maintains a garden to supply a local food pantry, switched to LED lights, zoned their facility’s heating and cooling and follows a single-stream recycling program.

“We seek to lead by example. Members ask, ‘What else can we do?’

As Jews, our mission is not fulfilled unless we lift up others toward the divine,” says Freelund.

Windows often make up a large portion of a building of worship, but can be the least energy-efficient components. Members of Colorado’s Steamboat Christian Center, in Steamboat Springs, used to wear sunglasses or change seats during services to escape the sun’s glare and heat. After installing smart glass windows, everyone can now fully concentrate on the sermon.

“The glass tints like transition sunglasses, based on available light or preprogrammed preferences,” explains Brandon Tinianov, a senior director with View Dynamic Glass, the company that supplied the new windows. “It also reduces heating and cooling costs.”

Laying Down Burdens

“Clutter represents postponed deci-

sions,” says Barbara Hemphill, author of Less Clutter, More Life, in Raleigh, North Carolina. “Lack of time, interest and energy keep us from passing along what we no longer want or need. For most of us, 80 percent of what we keep, we never use.”

That includes paperwork, another specialty of her Productive Environment Institute. When the United Methodist North Carolina Conference Center’s new building was ready, there was plenty to sort through before moving.

“We estimate seven tons of items were recycled. It became an example for individual churches,” says Hemphill.

Her own church, Mount Zion Methodist, in nearby Garner, has cleared out two storage rooms. Items were reclaimed, auctioned or donated to a shelter. “We gained Sunday school rooms in return,” she says.

Practice Makes Perfect

Awareness of the environment and eco-friendly living is a concept religions agree on. At the All Dulles Area Muslim Society, in Sterling, Virginia,

We need a conversation which includes everyone, since the environmental challenge we are undergoing, and its human roots, concern and affect us all. ~Pope Francis an education program encourages community members to recycle, plant trees and lower water and energy usage. Including their Sunday School, they reduced their overall carbon footprint by 13 percent and energy consumption by 21 percent. Interfaith Power & Light is active in most states and can help implement such userand eco-friendly changes.

Imam Johari Abdul-Malik, the director of outreach for the Dar Al Hijrah Islamic Center, in Falls Church, Virginia, suggests thinking larger

and encourages members to ask for changes in public policies by lobbying their representatives. In 2016, the Council of Islamic Organizations of Greater Chicago will promote a Green Ramadan. During Ramadan, members re-evaluate their lives in light of Islamic guidance.

Greener than most, The Garden Church, in San Pedro, California, has no building. “People tell me, ‘The outdoors is my church;’ I take them at their word,” says founding Pastor Anna Woofenden. “We have a central table surrounded by gardens. About 90 percent of what we grow is vegetables, the rest is flowers. This church is a living sanctuary, a place to belong, a place of community. God’s love is made visible as people are fed in body, mind and spirit.”

“Eco-friendly teaching represents a new spiritual imagination of how to live well in the world,” observes Bass.

“Faith makes a difference.”

Connect with the freelance writer via AveryMack@mindspring.com.

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AWAKENING TO SPIRIT Prayer and Meditation Heal and Free Us

by Richard Davenport

By its intimate connection with divine love, Spirit infuses human experience with qualities of amazing grace—unexpected clarity, vision, wisdom, peace, compassion, emotional release, inspirational epiphanies, deep understanding and comprehensive healing of mind, body and soul.

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hile society abounds with scientific research, products and practices that promise to enhance our mind or body and the mind-body connection, without Spirit in the mix, neither rises to its full potential. A heart open to a higher power exponentially multiplies the effects of this crucial connection.

“Just as a candle spreads light in a darkened room, people who are living in-Spirit give off a higher energy that can bring light to our hearts and minds.

In other words, we can be inspired just by being in their presence,” according to renowned bestselling author Wayne Dyer, Ph.D.

Experiential, non-verbal and lifechanging encounters with the unbounded power and presence of Spirit in prayer and meditation are difficult to analyze in the same way as mind-body 20

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science. However, Dyer points to the works and outcomes of Spirit as visible evidence of how it lifts us up.

We see individuals with rapturous hearts sending out signals that they love the world and everyone in it. Those that live in Spirit tend to see the world as a friendly place, are at peace with themselves, appear to be open and accepting rather than judgmental and harsh, and often report being healed of all sorts of diseases, relationship challenges, career fluctuations and questions of purpose and direction. They attest to how Spirit shines a triumphant light in the midst of dark nights of the soul, redefining the essence of life itself and declaring us worthy in our innermost reaches.

Personal Healing

When a 19-year-old woman entered basic military training at Lackland Air

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Force Base, in San Antonio, Texas, and was undergoing initial medical and psychological screening, she was identified as having body and mind issues that would require her to be separated from the service. These problems included organ failures and spinal misalignment, as well as severe consequences of an emotionally abusive upbringing. It was determined that she could not handle the physical and mental demands of military life. Because the policy was to not treat such problems if identified upon entering the service, authorities allowed her to remain in training until her separation from the Air Force could be processed.

The woman was impressed and also distressed by the finality of the verdict and assessment tools used by mind and body experts among the medical staff. In talking with a chaplain on the base, she came to understand that she could choose to appeal her case to another jurisdiction, a “higher” court of Spirit.

Focusing on the voice of divine love, she grew to see Spirit as more than a higher power. She saw Spirit as a higher authority. She surrendered to divine love’s authority as ultimate law, supremely qualified to reorder her whole being. She trusted that aligning with spiritual power could change her view of her identity and the seemingly inescapable consequences of genetics, environment and human history denying her desire to serve her country in this way.

Listening to a higher witness testifying on her behalf and identifying her authentic being as the magnificent expression of the magnificent Creator, she felt encouraged to the point that her mind and body stopped arresting her progress and became more effective servants, responding with greater freedom and joy. One limitation after another fell away, and the military and medical authorities seemed pleased with her progress as she neared completion of training. Finally, performing a mile-and-a-half run within a required time remained the only obstacle to graduation, and she was still 45 seconds too slow.

This helpful passage from the Hebrew prophet Isaiah became central to her prayer and meditation as she

approached her last running attempt: Young people will get tired; strapping young men will stumble and fall.

But those who trust in the Eternal One will regain their strength.

They will soar on wings as eagles.

They will run—never winded, never weary.

They will walk—never tired, never faint. ~Isaiah 40: 30-31 (The Voice) She passed her final attempt with 18 seconds to spare, running on eagles’ wings.

So, how can we all discern such a divine witness to our original authentic being amidst loud testimony of all the voices and labels shouting in our head and body, including those imposed by others?

Prayer and Meditation

There are two approaches to listening to the voice within, whether we name it God, higher power, Spirit, grace, Eternal One, or divine love or Love.

Complementary, rather than mutually exclusive, both approaches require a capacity, gained through patient practice, of quieting the inner and outer chatter and learning to hear that which calls us to be more than what human experience suggests is possible. It’s who we are in the eyes of grace.

Sanford C. Wilder, of Grafton, Illinois, author of Listening to Grace, offers personal growth and development programs through EducareUnlearning.com that encourage prayer and meditation that emphasize listening. He practices both approaches and makes distinctions between them.

“When I pray, I am directing my thoughts toward God, listening and often affirming what I know to be divinely true. I am yearning to surrender my will and affections in conscious connection with the divine such that I or another receives a blessing,” shares Wilder. In such prayerful listening, he hopes to gain something, often a new insight and corresponding manifestation.

“When I meditate, my intention is to sacrifice every thought, concept, image and feeling to God, the only consciousness. I trust that

To feel Spirit’s presence, we must surrender our own sense of how it will work, its timeline and the impact on our ego or status quo.

As with anything worthwhile, conscientious practice is essential. listening and observing with nonattachment helps me release conscious and unconscious conditioned thought patterns permeated by a human sense of self.” Through meditative listening, he hopes to release everything rather than receive anything, accepting that everyone is equipped and able to be

open to, witness and experience nonstop blessings.

Helen Mathis has been an educator in the Philippines and Swaziland as well as the U.S., including an instructor of religion at Principia College, near St. Louis; she is now part of a Centering Prayer Circle in Stockton, California. She explains that centering prayer may be seen as a hybrid that embraces both prayer and meditation, nourishing what’s beneath the preoccupied self to awaken a deeper and vastly more authentic self.

Mathis appreciates what Cynthia Bourgeault explores in her book Centering Prayer and Inner Awakening, that, “This confusion between small self and the larger Self… [the] ‘True Self,’ ‘Essential Self’ or ‘Real I’—is the core illusion of the human condition, and penetrating this illusion is what awakening is all about.”

Like Bourgeault, Mathis believes that it’s not about the absence of thoughts so much as detaching from our thoughts, trusting that we can let go and be safe, consent to surrender human will and forgo personal agendas. Only then can spiritual sense come into play.

“The goal is to awaken to, open to and get in touch with our innermost being and Spirit,” Mathis affirms.

“Clearly, centering prayer assumes we each have a spiritual awareness of the divine within us that acts, as

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ism and consumerism. He quips, “We Through conscious are not here to go shopping.” listening we discover Dwelling in Spirit that our true nature—as Grace and Spirit work in us, through us witnessed by Spirit—though and between us, yet we can’t simply summon them up or outline their outcomes. sometimes obscured To feel Spirit’s presence, we must surrenfrom view, is never altered der our own sense of how it will work, its timeline and the impact on our ego or from its original beauty status quo. As with anything worthwhile, and wholeness. conscientious practice is essential.

~Helen Mathis

Life, defined by Spirit, gives fresh

Core Shift

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Richard Davenport is a spiritual life educator (HigherGroundForLife.com) and the founding executive director of an inclusive nationwide Bible and spiritual life community (BibleAndSpiritualLife. org). Now based in St. Louis, MO, he is a retired Air Force chaplain, having served at Lackland and other U.S. Air Force bases on three continents.

FIVE WAYS TO PRAY FROM THE HEART

Bourgeault puts it, as ‘a kind of interior compass whose magnetic north is always fixed on God.’” We often approach a Spirit dimension with the attitude of “what it can do for me.” The higher practice that mystics and other deep thinkers of various faith traditions ultimately arrive at instead centers on transforming our whole self to align with Spirit’s purpose for us, which changes everything.

Reverend Dr. Michael Beckwith, founder of the New Thought Agape Spiritual Center, in Los Angeles, and a spiritual mentor to Oprah Winfrey, believes, “The relationship we have with the infinite is more about how we are to serve it than it is to serve us.”

Beckwith describes three primary stages of realizing the power and purpose of divine Spirit expressed as our spirit. The first is that of a victim (feeling powerless, unable to effect change). The second is when an individual learns the existence of universal law that responds to our thinking, emotions and attitude; we learn how to use it to stabilize life structures and demonstrate health and well-being.

“Ultimately, in stage three, we become a vehicle of life in service to life.

Instead of using the law, the law uses us. Life fulfills its own nature through us,” he says. “All of life is conspiring for our freedom, liberation, wholeness and health.”

He urges us not to stop and stagnate at stage two, using divine laws only to manifest personal conveniences, stuff and even people for our use; this can hijack views of abundance into material-

strength and impetus to mind and body. All three are vital elements of the dance of life.

by Richard Davenport

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rayer from a heart willing to surrender, change, learn, grow and bless others works to keep us centered on pure motives like wellness, wholeheartedness and compassion. Such prayer can help us progress spiritually.

These five forms of prayer, found in the Bible, have a universal application to any spiritual practice. Although differing in their approach, all share the purpose of creating a fuller mindfulness of our true identity and relationship to the divine, while enhancing our capacity to bless all creation. If we are not feeling the desired breakthroughs using one form, perhaps the one most familiar or comfortable to us, we might do well to explore others.

Praise – a posture of adoration, honoring and surrender to a power, vision, and authority greater than our own.

Thanksgiving – or better yet, for its consistency and permeating of our whole self, thanks-living. The garden of our spirit is enriched by embracing a gratitude attitude in all we do.

Petition – a relational posture that opens our heart as we learn to ask for help, to seek perspective beyond a limited self, beyond a smaller, ego-driven orientation.

Intercession – praying for others; blessing, honoring and cherishing them as God sees them. When we feel burdened and blocked by our own trials, expressing empathy and compassion for others can unlock our heart and mind. We can lovingly witness the true nature of those that are seemingly tangled in forces blocking or opposing their higher good.

Affirmation – release and rest in divine authority, acknowledging the uni-verse as literally one song reflecting the singular harmony that Spirit knows and is unfolding in every moment to meet our need in forms we can see and feel right now.

If we are not feeling the desired breakthroughs using one form... we might do well to explore others.

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communityspotlight

The Awareness Diet

by Sandra Yeyati

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oo many of us go on strict diets and lose pressures, and over time, it has a huge impact weight only to gain it back weeks, on how much we trust and honor ourselves. months or years later. This tortuous When we lose touch with that, we develop pattern, commonly referred to as yo-yo compulsive behaviors, whether it turns into dieting, suggests that there is more to compulsive eating, shopping or gamlosing weight than merely limiting bling—the list goes on.” calories. Lisa Benesh, owner of Next

According to Benesh, our emoLevel Life Coaching, offers a program tions are telling us when and what to to help people understand compulsive eat; instead, we need to eat when we and emotional eating and to improve are hungry and stop when we’ve had their relationships with their bodies and enough. That may sound simple, but food. “We dissolve limiting beliefs that many people can no longer properly recare not true, cause you pain and propel ognize when they are actually hungry. “That’s you to use food as relief,” she says. “Once because they’ve stopped communicating with you do this, the weight will come off without their body,” she says. “I teach people the hunger Lisa Benesh scale so that they can start to participate in a more actually going on a diet, because your body will no longer ask you for things it doesn’t need. You will only healthy diet. Negative 10 on the hunger scale is when you’re crave foods that put you at your ideal weight.” about to pass out because you haven’t eaten, and positive 10

Benesh teaches people to stop beating themselves up for is when you are Thanksgiving-full, but you still eat another being overweight or not having willpower. She asserts that piece of pie.” The ideal time to eat on the hunger scale, she our culture is to blame for the predicament we find ourselves says, is between negative two and positive two. in, pointing to a $60 billion diet industry that is heavily

It is also helpful to be aware of “famine brain”, which kicks invested in keeping us on diets. At the same time, our society in whenever we decide to go on a diet. “The minute you make encourages us to indulge in comfort food. “TV advertisthat decision, your brain begins to worry that it’s not going to ing shows drive-thru restaurants that are open all night and have enough food. Your thoughts become so heightened about happy, shiny people eating tacos at 4 a.m. We encourage food that you end up eating even when you’re not hungry,” people to overeat, but we also beat them up for it and expect Benesh says, adding that famine brain is an ancestral survival them all to look like a supermodel. If you only take cues mechanism that motivated people to stock up on food when it from advertising, it is tormenting,” she says. was scarce. Today, with food stores on every street corner we

We can’t battle this without awareness, Benesh asserts. no longer need it. “Just recognizing that this panic is there when We create our thoughts, which create our feelings that in turn you decide to go on a diet is very powerful, because it allows create our actions. She helps people understand that they you to see what the battle is and that the battle isn’t because can choose what to think. “The bulk of our work is thought you’re weak or have no self-control,” says Benesh. work. Our ability to choose one thought over another is the

These and other tools help people shine the bright light best stress-management tool that you can use. The situation of awareness on their eating habits. Benesh is with them doesn’t cause the pain; the thought about the situation causes every step of the way as they analyze their thoughts and the pain, and this is a hard thing to teach people in just one emotions and reconfigure their approach to ideal weight sentence, but we break it down,” she says. and wellness. “When people learn to listen to themselves

The first exercise Benesh uses with every client is the and become more empowered, they overeat less or don’t Body Compass, which teaches people to listen to and interpret overeat at all,” she says. “There’s no need to self-medicate their body signals. “Your body will always point you in the anymore if you’re not in pain.” right direction,” she says. “Every person’s body talks to them in a different way. Some people might feel a vibration in their Next Level Life Coaching is located at the Eastside Wellness stomach when something is not right for them, and for someCenter, 625 Ayrault Rd., in Fairport. For more information, body else that vibration might be their joyful feeling.” call 585-350-8138, email LBenesh@frontier.com or visit

Benesh helps people determine what their different body LisaBeneshCoaching.com. sensations mean so that they can listen to those important cues. “This is a tool to make you more aware of what’s right for Sandra Yeyati is a frequent contributor to Natural Awakenings you,” she says. “Often, people make decisions based on social magazine. natural awakenings

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No-Bake Festive Vegan Desserts

consciouseating

Emily Holmes’ Chocolate Cherry Mini-Cupcakes

SWEETLY VEGAN No-Bake Holiday Treats Worth Celebrating

by Judith Fertig

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isions of sugar plums” have been part of holiday mindsets since the advent of Clement Moore’s classic 19th-century poem commonly known as ’Twas the Night Before Christmas.

We love to give and receive special treats and our tastes are evolving. Instead of yesteryear’s sugary bonbons loaded with calories that we’ve come to regret, today’s preferred confections focus more on naturally sweet dried fruits, bestquality chocolate, healthful coconut and crunchy nuts. Vegan, gluten-free delicacies from chefs and culinary experts the world over help us celebrate the season in a deliciously healthy way, including those we highlight this month.

“Christmas isn’t Christmas without a traditional pudding,” says Chef Teresa Cutter, author of Purely Delicious. Cutter is founder and director of The Healthy Chef company, in Sydney, Australia, which creates functional foods for taste and optimal health. Her no-bake desserts such as miniature Christmas puddings and carrot cake take only minutes to make.

Emily Holmes, a Queensland, Australia, wellness coach who blogs at Conscious-Foodie.com, says her favorite is Holmes’ Chocolate Cherry Mini-Cupcakes. She serves them with a pot of peppermint tea.

Houston-based Joshua Weissman is the author of The Slim Palate Paleo Cookbook and blogs at SlimPalate. com. He shares his philosophy on holiday treats: “My first thought is that I don’t want to feel guilty after eating it.

My second is that I still want it to taste and look good.” His Almond Butter Pumpkin Pie Truffles fit the festive bill.

In New York City, noted vegan cookbook author and Pastry Chef Fran Costigan is an expert in all things chocolate, including her Chocolate Orange Sesame Truffles. “When you make something really delicious with real ingredients, your mouth knows it, your brain knows it, your body knows it. You feel satisfied,” she says.

Judith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com from Overland Park, KS.

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

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Photo by Stephen Blancett

Yields: 2 dozen mini-cupcakes Cake 1 cup raw, shelled, skinned nuts (such as almonds) 1 /3 cup cacao powder 4 fresh dates, pitted Filling 2 cup shredded coconut 1 cup dried cherries 6 fresh dates, pitted ¼ cup coconut cream ¼ tsp vanilla powder Pinch of sea salt Topping 3½ oz melted dark chocolate Process nuts and cacao powder in a food processor until the nuts are finely ground and the mixture is fully combined. Slowly add the dates until the mixture sticks together.

Press the mixture into the bottom parts of a 24-cup mini muffin pan. Refrigerate while preparing the filling.

Process filling ingredients in a food processor until well combined. Spoon the filling onto the cupcake base in the muffin cups and then top with melted dark chocolate.

Place into the refrigerator to set, where it also stores well until served.

medium heat just to a boil.

for walnuts—try pecans, almonds or macadamia nuts.

Reduce the heat to low and add the tahini, whisking vigorously. The mixture will thicken immediately. Don’t be concerned if it looks broken or curdled; it’ll smooth out with whisking.

Macadamia Nut Cream Combine 1 cup of raw cashew nuts or macadamia nuts with ½ cup of orange juice or coconut water and a little vanilla. Blend in a high-speed blender like a Vitamix until smooth and creamy.

Teresa Cutter’s No-Bake Carrot Cake Yields: 16 servings 2½ cups (9½ oz) shelled walnuts 1 Tbsp ground flaxseed or whole chia seeds ½ cup (2 oz) rolled oats (or gluten-free almond meal) 1 tsp ground cinnamon ¼ tsp ground ginger ¼ tsp ground nutmeg ¼ tsp sea salt 1 cup (6½ oz) of 12 large fresh dates, pitted ½ cup (3 oz) dried chopped apricots or pineapple (sulfur-free) 2 large raw carrots, grated Zest from 1 orange 2 tsp vanilla bean paste Combine walnuts, flaxseed, cinnamon, ginger, nutmeg, orange zest and sea salt into a food processor and run it until mixed and finely chopped. Add dates and apricots. Process again until thoroughly mixed.

Add grated raw carrot and vanilla and then process again until combined. The mix should now form a nice dough.

Simmer the mixture for 30 seconds until it’s shiny and smooth. Remove from heat and wait about 30 seconds until it’s no longer steaming and then pour it over the chocolate.

Fran Costigan’s Chocolate Orange Sesame Truffles

Cover the bowl with a plate. Wait 1 minute and then stir until the chocolate is completely melted. Note: The ganache will not be perfectly smooth.

Yields: 20 to 24 (1-inch) truffles This creamy chocolate truffle has a slightly chewy texture with a coating for color and crunch. Raw tahini is sweeter than when its roasted and either kind is good.

Cool to room temperature, stirring a few times using a silicone spatula.

Spoon into a small shallow container and refrigerate uncovered about 2 hours until the ganache is firm. The ganache can be covered and refrigerated at this point for up to 1 week.

Truffle Ganache 4 oz dark fair trade chocolate (70 to 72 percent), finely chopped Finely minced zest of half a medium orange 3 Tbsp orange juice ¼ cup agave syrup 1 Tbsp raw or roasted tahini, stirred 1½ Tbsp white sesame seeds, lightly toasted 1½ Tbsp black sesame seeds, lightly toasted

Shape Truffle Centers Remove the ganache from the refrigerator. Use one spoon to scoop out 1-inch pieces of ganache and another to push it off the spoon into the container. When half the ganache has been used, roll into logs about 1-inch long, washing and drying hands as needed. (If at any time the ganache becomes too soft to shape, refrigerate until cold before proceeding.)

Place the chocolate in a small heatproof bowl.

Cover and refrigerate the truffle centers 15 to 25 minutes to set, before final shaping and finishing with the sesame seed coating.

Mix the orange zest and juice and agave in a small saucepan. Cook over

Truffle Coating Mix the sesame seeds in a small bowl.

Sprinkle about 2 tablespoons on the bottom of a shallow container.

Spoon into a bowl. Add and knead oats through the raw carrot cake mixture.

Press cake firmly into a 6-inch round baking dish lined with parchment paper.

Put a few logs at a time into the bowl of sesame seeds and roll until lightly coated. Pinch the ends to form the oval quenelle (football) shape.

Enjoy as is or garnish with macadamia nut cream, a drizzle of honey and walnuts.

Note: Other raw nuts can substitute

Photo by Steve Legato

Refrigerate until ready to serve, allowing at least 2 hours for the cake to rest. It will keep in the refrigerator for about a week.

Place the finished truffles in the refrigerator to set for 35 to 45 minutes.

Adapted from Vegan Chocolate, by Fran Costigan, used with permission.

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healingways

tests commissioned by the Campaign for Safe Cosmetics and analyzed by the EWG confirm the presence of parabens that interfere with hormone production, cancer-causing phthalates, and synthetic musks that have been linked to hormone disruption, among many other ills.

Naturally Safe Scents

HEAVENLY SCENTS How to Make Your Own Natural Oil Fragrances

by Kathleen Barnes

A

whiff of sweetness can communicate a personal signature of tranquility, alertness or romance, or it can cause a bout of miserable sneezing, wheezing or nausea for those in the vicinity and even the unwitting wearer.

Commercial Chemicals

“When you see ‘fragrance’ on a personal care product label, read it as ‘hidden chemicals,’” warns the Washington, D.C.-based nonprofit watchdog Environmental Working Group (EWG). “A major loophole in the [U.S.] Food and

Drug Administration’s federal law lets manufacturers of products like shampoo, lotion and body wash include nearly any ingredient under the term fragrance without actually listing the chemical.”

Companies that manufacture personal care products are required by law to list the ingredients they use, but fragrances and trade-secret formulas are exempt.

What’s known as a dirty little secret in the fragrance industry is the unlabeled presence of toxic chemicals not only in perfumes, but in any personal care product that includes a scent. Lab

“Opting for natural scents from organic essential oils not only offers a toxin-free alternative, the oils’ aromatherapy benefits have time-proven therapeutic value,” suggests Dorene Petersen, president and founder of the American College of Healthcare Sciences, in Portland, Oregon.

Recent research from the Pontificia Universidade Catolica, in Brazil, confirms that lavender oil has anti-inflammatory, antioxidant and pain-relieving properties similar to those of a mild-dose narcotic. Plus, it smells heavenly, says botanical perfumer Roxana Villa, of Woodland Hills, a California-based spokesperson for the National Association for Holistic Aromatherapy.

“Considering the part of the plant used will give you an idea of its thera-

The 1-2-3s of Blending Oils Base Notes sandalwood jasmine myrrh vetiver patchouli cedarwood

Middle Notes lavender bergamot geranium rosemary tea tree clary sage

Top Notes orange lemon grapefruit eucalyptus lime peppermint

A general ratio of 50 percent base note oils to 30 percent middle notes and 20 percent top notes is recommended.

Source: courtesy of AuraCacia.com 26

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GIFT BLEND FOR MEN Western cultures value “manly” Earth scents like sandalwood and cedarwood, while in other cultures, flowery scents are acceptable for men.

An appealing woodsy blend for an American male blends cedarwood, clary sage and lime.

peutic value,” says Villa. “A root base will be good for grounding. Since bark is like skin, oils such as birch will benefit skin and muscles. Oils from flowers are excellent for anything related to the head and mind.”

Oregano and cinnamon oils have powerful antifungal properties, even against Candida-type fungi resistant to prescription drugs, according to Brazilian research from Universidade Federal. A groundbreaking study from the Slovak University of Technology, in Slovakia, even suggests that rosemary oil can kill cancer cells.

These are all scents that can be the foundations of do-it-yourself perfumes.

Customized Blends

“It’s fun to experiment with organic essential oils and create that unique blend that becomes a personal signature,” says Charlynn Avery, an aromatherapist with Aura Cacia, in Norway, Iowa. She explains that essential oils have three basic “notes” and blending them correctly will result in a fragrance suited to last throughout the day.

“The base note is heavier and

lasts the longest. Patchouli, vetiver, sandalwood, cedarwood and jasmine hang around longer in the atmosphere and on the wearer,” she explains.

Blending the base with a slightly lighter middle note like lavender, rosemary or clary sage and a light and short-lasting top note like orange, lime or peppermint will create a complex and pleasing blend.

“That’s the beauty of the art of it,” says Avery. “You can create synergistic blends that harmonize and complement the attributes of each to such an extent that you may not be able to detect the scents of the individual oils.”

There are no hard and fast rules, but our experts offer a few guidelines for creating our own unique blends that will be well-received as holiday gifts.

Use a base of oil like jojoba or sweet almond to create a perfumed oil.

Note that oils undiluted by a carrier can burn the skin.

For oil-based blends, use a ratio of 50 drops of bottom note oil, 30 drops of a middle note and 20 drops of a top note in two ounces of carrier oil.

Another option is to use an alcohol

base of either isopropyl rubbing alcohol or 85-proof vodka to make a spray perfume; the alcohol will evaporate quickly.

Alcohol-based blends generally last longer, especially with fragile citrus oils.

A usual ratio is 10 to 20 drops of essential oil per ounce of alcoholbased carrier.

Oil-based blends are ready to use almost immediately. Alcohol-based blends should age a week or two at least and will become more strongly scented in time.

Store fragrances in bottles in a dark, cool place. Bottles with tiny rollon caps are commercially available.

“It’s very much trial and error to arrive at a preferred scent, so be creative and keep careful notes of experiments and improve on them as you gain experience,” counsels Avery. “If you crinkle your nose at patchouli, you probably won’t like an oil blend with it, either.

Choose scents you like.”

Kathleen Barnes is author of numerous natural health books including Food Is Medicine. Connect at Kathleen Barnes.com.

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A DV E RTO RI A L

Pamper Your Skin With Natural The Awakenings Best Nature Has To Offer Advanced Healing Skin Cream

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Satisfied Customer

}

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The holidays are occasions for celebrations and good will toward all.

Don’t let chapped or dry, flaky skin get in the way of your enjoyment.

Natural Awakenings Advanced Healing Skin Cream, a soothing therapeutic balm made with exclusive Manuka Honey from New Zealand, makes a great stocking stuffer for a special someone.

Restore Your Skin to Natural Youthful Beauty You’ll love Natural Awakenings’ therapeutic cream’s clean, fresh botanical fragrance.

Discover what our amazing skin cream can do: • Provides Ultra-Hydration of Skin • Enhances Anti-Aging and Skin Renewal • Soothes Dry, Itchy, Cracked Skin • Relieves Most Burns Including Sunburn • Comforts Wounds and Sores MANUKA HONEY is produced by bees that pollinate New Zealand’s Manuka bush. Advocates tout its antibacterial properties.

Therapeutic Qualities

Natural Awakenings Advanced Healing Skin Cream combines botanicals and a unique blend of essential oils for a deep moisturizing therapy. It soothes and relieves dry, itchy or cracked skin quickly while restoring moisture and provides ultra-hydration protection and soothing comfort to wounds, sores, cuts and burns. Manuka Honey also relieves the pain and itch of psoriasis and other skin conditions.

Besides its potent antibacterial properties, honey is also naturally extremely acidic, and that will eliminate organisms that decides to grow there.

Our Skin Cream Contains: Essential Oil of Rosehip Peppermint Nutmeg, Clove Black Pepper Lavender

Manuka Honey

Oat Flour Aloe Vera Flower Essence of Self-Heal Oak Sunflower Pine Vervain There are no parabens, dyes or fragrances, and no animal products or testing.

Hydration is a Must

The skin has a water content of 10 percent to 30 percent, which gives it a soft, smooth and flexible texture. The water comes from the atmosphere, the underlying layers of skin and perspiration. Oil produced by skin glands and fatty substances produced by skin cells act as natural moisturizers, allowing the surface to seal in water. Natural Awakenings Advanced Healing Skin Cream, applied after a shower or bath as daily maintenance, will improve the appearance of skin and heal unwanted conditions. Natural Awakenings Advanced Healing Skin Cream also combines pure botanicals and a unique blend of essential oils for a deep moisturizing therapy.

What Is Manuka Honey?

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ShopNaturalAwakenings.com or call: 888-822-0246

Like us on Facebook at Natural Awakenings Webstore

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Manuka Honey is gathered in the wild back country of New Zealand from the native Manuka tree (Leptospermum scoparium). The bees don’t use the pollen from a variety of other flowers or plants, so the content of the honey is very consistent. A 2013 study in the European Journal of Medical Research used Active Manuka Honey under dressings on postoperative wounds for an 85 percent success rate in clearing up infections, compared with 50 percent for normal antibiotic creams.

healthykids

Generous Pint-Sized Givers Teaching Kids How to Care and Share

by Jennifer Jacobson

A

mong a parent’s greatest rewards is seeing their children grow up to be productive, contributing members of society, including knowing how to give back and enrich the communities in which they live. Children can start participating in the giving process as toddlers. Having them observe regular charitable acts can make a strong impression and catalyze later independent initiatives.

Learning how to give and developing the associated skill set is a lifelong journey. Giving becomes a way of life—of looking at the world and determining how to help the causes they feel passionate about. Here’s how to take those crucial first steps.

Ask kids how they’d like to help. If giving to a cause is new to the household, explain that the family has many opportunities. Then engage children in a conversation about the general areas they may feel strongly about supporting—perhaps individuals or families in need, animals or wildlife habitat—and start a list of those that the family is interested in.

Next, start researching related local organizations, facilities and institutions, and matching them to the topics on the list. Ideas may include food kitchens, pet shelters and animal

rescues, nature parks, senior citizens’ residences, camps for low-income or physically or mentally challenged children, zoos, museums, aquariums and local libraries.

Make a game plan. Get creative about how to actually help the selected causes. Talk it through together, map out activities—like visiting, donating funds or materials or participating in fundraising efforts—and post the results somewhere at home that is highly visible. “Gamify” it to some degree with tasks that turn into goals that turn into accomplishments that result in chits.

Quick tasks can make a big difference. Clear the clutter. Every six to 12 months, launch an all-family household closet cleaning day that includes the toy chest and maybe the garage. Add nonperishable healthy food items they’ve picked out while grocery shopping.

Make a “donate box” positioned where kids can add to it and deliver the donations often, even if it’s small.

Find ways to raise money for donations. Organize a family or neighborhood yard sale or organic bake sale that involves kids at all stages of the project, and give all or a portion of the proceeds to a selected charity.

Associate getting with giving. For birthdays and holidays, include a

handwritten “certificate of giving” that specifies the amount of money available for them to gift to their favorite charity. Take the child to the charity site to make the monetary donation in person, if possible. For non-local organizations, write a check and have the child include a letter with their thoughts and mail it.

Volunteer to do community service. Public gardens need weeding, historic buildings need painting and food banks need hands. Find goodwill tasks that are age-appropriate and engaging.

Grow the mindset. Tell real-life stories about kids or groups of kids that have found creative ways to give back. Encourage empathy by sharing appropriate stories of struggle. Ask kids, “How would you want people to help you in this situation?” Explain the action the family is taking and the resulting benefit to the recipient.

The conversation might be, “We don’t need to store all this stuff when someone else could really use it.” Or, “I bet there is a kid out there who would really like playing with this toy.

I know you used to love it, but how about if you pass it along to someone else so they can enjoy it as much as you have?” Keep the focus on the people in need and your child’s ability to share an experience through an item.

Establishing an impermanent connection to material things can help kids understand the importance of nurturing relationships over acquiring goods.

Develop a language of giving in the household by creating opportunities to incorporate it into regular conversation. Appropriate comments could share concepts such as seeing ourselves as stewards of the planet and the things we think we own; it’s our duty to help those in need when we have abundance; and if there is ever a time when we are without, we hope that others will think of us and help us.

Teaching children how their thoughts, words and actions impact those around them is a lesson that bears repeating.

Jennifer Jacobson lives in Seattle and has served on the boards of several influential nonprofits and other organizations focused on conservation, education and community.

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naturalpet

Eat, Bark and Be Merry Healthy Holiday Treats for Our Pets

by Sandra Murphy

A

s with families everywhere, special taste treats are on the menu for many dogs, cats and wild birds during the holiday season.

Owners are cautioned not to share rich, unfamiliar foods from the table that can be detrimental to an animal’s health.

Better fare are homemade treats of organic, safe and tasty ingredients—true gifts from the heart.

Homemade assures the quality of ingredients, avoids unhealthy additives and allows the giver to adjust for individual taste or food sensitivities.

Most healthy recipes can be made from readily available ingredients.

Wild Birds

Offer them a variety of seeds and fresh water. Always use unsalted, unseasoned seeds. Mix harder-to-crack striped sunflower seeds with the smaller black oil version to attract the largest number of birds. Organically grown peanuts in the shell, dried fruit, oranges, pomegranates or rehydrated raisins offer a burst of energy. Impale round fruits, halved, on a small dowel rod attached to the feeding table to hold them in place.

Note that oats go to waste, shelled sunflower seeds spoil and cracked corn attracts raccoons. Pass on any kind of popcorn.

enjoy. Don’t use low-fat peanut butter because birds need to pack in the calories in order to stay warm.

Cats

Organic catnip, fresh or dried and baked into a crunchy treat, will bring kitty running. In recipes, avoid canned tuna because of bisphenol A (BPA) concerns; also minimize the frequency and portion of tuna and salmon treats due to mercury accumulation in the fish.

Unseasoned tuna or salmon packed in water in a pouch is a better choice.

Many recipes labeled for dogs can be converted for cats by making them into smaller bites.

Dogs

“When possible, I put organic and local foods, non-GMO, hormone-and antibiotic-free, grass-fed and humanely raised properties at the top of my list. A healthier dog means fewer

DIY Suet

Mix one part organic peanut butter with five parts organic, non-GMO (genetically modified) corn meal.

Smear into a pinecone to hang from a branch or directly on tree bark for woodpeckers and wrens to 30

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vet visits and more years together,” says Tonya Wilhelm, a dog trainer in Toledo, Ohio. “Buy in bulk from a co-op or farmer and maybe share with friends to get the best price.”

Dehydrated Foods

Dehydrating removes moisture from food while retaining nutrients, and comprises a distinct cooking method.

Stephanie Raya, resident chef at Excalibur Dehydrator, in Sacramento, California, recommends, “For safe chicken and pork, pre-cook before dehydrating. Beef can be dehydrated from a raw state. My Boston terriers also love dehydrated, sweet potato chips.”

A number of commercial dehydrated meat and fish jerkies have been recalled (search DogFoodAdvisor. com/?s=treats). Homemade treats offer superior control of ingredients.

“When I make my pets’ treats, I know what’s in their food, including the herbs used for flavor,” says Raya. After she’s ensured that the food is thoroughly dried, she packs it in vacuum bags and stores them away from light. She notes that dehydrating takes longer than baking, but is cost-effective at 25 to 50 cents an hour. Veggie options include dehydrated zucchini chips, butternut squash chips, cherry tomato bites, matchstick carrots or peach or other fruit slices.

Make it Festive

A cat’s sense of smell is 10 to 15 times better than ours, but is still modest compared to dogs that out-sniff us by a factor of 30 to 60 times; that’s why putting wrapped treats under a holiday tree or in a stocking is a bad idea. Store them securely and then bring them out when it’s time to open gifts. Use blue tissue paper for easy-to-open Hanukkah gifts, red or green for Christmas (bows, yes; ribbons, no). For dogs that love puzzles, placing treats inside a wrapped box adds to the fun.

Remember that rich or unfamiliar foods can make pets sick. Instead, gift them with their own healthy, safe treats from known ingredients so that everyone has a happy holiday.

Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

Special Holiday calendarofevents Pet Recipe

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@RochesterAwakenings.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit RochesterAwakenings.com to submit online.

TUESDAY, DECEMBER 1 Knitting for Charity – 10-11:30am. This group is dedicated to producing knitted items to benefit local charity organizations. Basic knowledge of knitting is recommended. Please bring knitting needles and yarn.

Pittsford Community Library, 24 State St, Pittsford.

585-248-6275. TownOfPittsford.org/library.

THURSDAY, DECEMBER 3

Peanut Butter Sweet Potato Dog Biscuits Yields: 36 biscuits 1 sweet potato, boiled or baked ¼ cup peanut butter, low in fat, sugar and salt 1 egg 2 cups whole wheat flour 1 Tbsp coconut oil 1 tsp cinnamon, ground 1½ cups organic old-fashioned oats (aka rolled oats) Boil or bake sweet potato. Allow to cool before removing the peel if baked.

Heat oven to 350° F and line cookie sheets with parchment paper.

Use a mixer to blend all ingredients together except the oatmeal. Once combined, fold in oats with a spoon.

If dough is too wet, add more flour.

Roll out cookie dough to ¼-inch-thick sheet and cut with any shaped cookie cutter. Fill cookie sheets.

Bake 35 to 40 minutes, until biscuits are hard to the touch.

Cool and place in an airtight container.

Recipe courtesy of Livia J. Washburn, Trick or Deadly Treat Natural Awakenings recommends using organic and non-GMO (genetically modified) ingredients whenever possible.

Holiday Open House – 5-9pm. Bodymind Float Center is participating in the Park Avenue Merchants Association’s Holiday Open House. We will offer the steepest discounts of the year on gift certificates for floats and Salt Room appointments. Guests may also take a “tour of the tanks” and enter a free raffle to win a float. Bodymind Float Center, 622-1 Park Ave, Rochester. 585-413-0616. BodymindFloatCenter.com.

FRIDAY, DECEMBER 4 Sound Healing Guided Meditation – 7-8:30pm.

Sound and music can help reduce stress and anxiety, clear sinuses and lower blood pressure. Sound can show significant improvements in health conditions, from increasing cancer survival rates to reducing pain in chronic sufferers. Sound healing can help reduce blood pressure, heart rate, respiration rates, depression, migraines, pain and more. Must RSVP. $8. Healthy Alternatives, 458 Stone Rd, Rochester. 585-663-6454. AngelHD1@hotmail.com.

HealthyAlternativesRochester.com.

SATURDAY, DECEMBER 5 Family Yoga Night: The Grinch – 5:45-8:15pm.

This night will be devoted to the classic story of How the Grinch Stole Christmas, laughing, playing and getting into the spirit of Christmas. Children will make a stocking, which we will hang on our studio altar and fill with a few goodies. $18/child, $25/parent and child. Beyond Center for Yoga, 67 Main St, Brockport. 585-466-0239. Beyond2Yoga@ gmail.com. Beyond2Yoga.com.

SUNDAY, DECEMBER 6 Restorative and Yoga Series – 2-3:30pm, four Sundays in December. Restorative yoga restores the nervous system from all of the hustle and bustle that is especially present at holiday time. In this series, we will guide you into long-held poses guaranteed to melt away stress.

Every pose will be paired with a mantra, mudra, guided meditation or special music. All participants will receive a homemade eye pillow. $55. Beyond Center for Yoga, 67 Main St, Brockport. 585-466-0239. Beyond2Yoga@ gmail.com. Beyond2Yoga.com.

Introduction to Healing on the Spiritual Path – 2:30-4:30pm. This is an introduction to the teachings of Bruno Groening, a spiritual healer in post-WWII Germany. Thousands of people attended his “lectures” and were healed of the “incurable” just by being in his presence. Healings often happen at these events and are medically verified. Penfield Library, 1895 Baird Rd, Penfield. 585-248-0690. RBrown16@rochester. rr.com. Bruno-Groening.org/English.

THURSDAY, DECEMBER 10 Holiday Wellness Open House – 4-8:30pm. Meet therapists, attend demonstrations on ways to incorporate massage, Rosen and essential oils into your life and enter a raffle. All massage gift certificates purchased during the open house will be $20 off and include a 15-minute coupon for paraffin wax or extra massage minutes. Demos include: Writing to Heal, Fascia and Fitness, Benefits of Massage, Essential Oils and Aromatherapy, Rosen. 585230-0910. Nurturing Hands Massage, 640 Kreag Rd, Ste 202, Pittsford. espru@rochester.rr.com.

NHWellness.MassageTherapy.com.

Labyrinth Walk – 7-9pm. An evening of inner centeredness. Welcome the holiday season with inner reflection, affirmations, meditation and Reiki as well as a walk in the Labyrinth. Unity Church of Greater Rochester, 55 Prince St, Rochester. 585-473-0910.

UnityRoc@UnityRochester.org.

Non-Toxic Wellness Workshop – 7-9pm. Learn about cancer prevention and how to keep your family safe from chemicals. Handouts on chemical-free living will be provided. Receive a pamphlet on how to read labels and avoid chemicals in products. Must RSVP. Free. Healthy Alternatives, 458 Stone Rd, Rochester. 585-663-6454. AngelHD1@hotmail. com. HealthyAlternativesRochester.com.

savethedate THURSDAY, DECEMBER 10 Yoga and Self-Inquiry – 7:30-10pm. An evening of yoga and self-inquiry that will help you take flight in 2016. First shed unwanted tension and thoughts through a flowing yoga practice ending with restorative poses. After yoga, guided by Maggie Quinn from Strong Body Whole Heart, create a gift for yourself that will bring more joy and passion into the new year.

Sip on Bailey’s hot chocolate with lots of fun toppings. Register by December 7. $47. Finger Lakes Yogascapes, 30 Wood Stone Rise, Pittsford. 585-746-2674. Jen@FLYogascapes.com.

FingerLakesYogascapes.com.

FRIDAY, DECEMBER 11 Arbonne Holiday Mingle at Midtown – 6-8pm.

Stop by and get the best gifts for yourself, friends and family. Arbonne is a premium brand with a Swiss Heritage. All products are botanically based with essential oils for fragrance. Holiday products come in beautiful packaging. Midtown

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plan ahead

Athletic Club, 200 E Highland Dr, Rochester. 585-329-5751. NevadaOtt@gmail.com.

NevadaOtt.Arbonne.com.

Eight Limbs Yoga Introduction – 7-8:15pm. This seminar introduces the transformative benefits of yoga based on Patanjali’s Yoga Sutras, which leads the practitioner to a lifestyle of clarity and peace of mind. Learn about the philosophy and choices behind the practice and how it affects your whole life. Call to register. $15. Eight Limbs Studio, 904 Lake Rd, Webster. 585-787-4819.

SATURDAY, DECEMBER 12 Healthy Happy Hour at Midtown – 1pm.

Wouldn’t it be wonderful to enjoy holiday goodies but not put on an extra 10 pounds? Stop by to learn the secrets to maintaining your health this holiday season. Midtown Athletic Club, 200 E Highland Dr, Rochester. 585-329-5751. NevadaOtt@gmail. com. NevadaOtt.Arbonne.com.

SUNDAY, DECEMBER 13 Time to Heal Holiday Open House – 11am-4pm.

Let Time to Heal and LuLaRoe Pop Up Boutique help you find the perfect gift in a relaxed setting.

Time to Heal gift certificates will be “buy one, get one half price” and the Ion Cleanse foot soak will be $30. LuLaRoe will have clothing items for sale until 2pm. Light refreshments will be served. Time to Heal, 3976 Buffalo St, Marion.

585-202-5689. TimeToHealSpa@gmail.com.

TimeToHealSpa.com.

Yoga Teachers: CEUs - Partner Yoga Info Session – 7-8pm. Free info session for Principlebased Partner Yoga training. A great way for yoga teachers to deepen assists, offer workshops and be playful in regular classes, and for anyone that is looking to deepen a connection with a partner and oneself. Optional meditation afterward. Email to RSVP. Grounded By Yoga Studios & Yoga Teacher Training Center LLC, 1 Wellness Way, Bloomfield.

585-703-4676. GroundedByYoga@gmail.com.

GroundedByYoga.com.

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WEDNESDAY, JANUARY 6 savethedate WEDNESDAY, JANUARY 6

WEDNESDAY, DECEMBER 16 Ted Talk Discussion: Giving it Away – 7-8:30pm.

Watch or listen to the talk in the “Giving it Away” series, “Ron Finley: How Can You Give a Community Better Health?” The series is available at NPR.org. Two talks will be viewed before discussion, which will be facilitated by librarian Mary Ann Clark. Must register.

Pittsford Community Library, 24 State St, Pittsford.

585-248-6275. TownOfPittsford.org/library.

THURSDAY, DECEMBER 17 Knitting for Charity – 10-11:30am. This group is dedicated to producing knitted items to benefit local charity organizations. Basic knowledge of knitting is recommended. Please bring knitting needles and yarn.

Pittsford Community Library, 24 State St, Pittsford.

585-248-6275. TownOfPittsford.org/library.

FRIDAY, DECEMBER 18 Sound Healing Guided Meditation – 7-8:30pm.

Sound and music can help reduce stress and anxiety, clear sinuses and lower blood pressure. Sound can show significant improvements in health conditions, from increasing cancer survival rates to reducing pain in chronic sufferers. Sound healing can help reduce blood pressure, heart rate, respiration rates, depression, migraines, pain and more. Must RSVP. $8. Healthy Alternatives, 458 Stone Rd, Rochester.

585-663-6454. AngelHD1@hotmail.com. HealthyAlternativesRochester.com.

RochesterAwakenings.com

Introduction to Igniting Intimacy – 7-9pm.

In this workshop, learn about three common mistakes people make that keep them from genuine connection and get a chance to practice the solutions. Individuals and pairs are welcome.

Couples of all sorts can come—partners, spouses, friends, relatives. Please preregister. Awareness Heals, 640 Kreag Rd, Ste 202, Pittsford. 585586-1590. Awareness-Heals.com.

SATURDAY, JANUARY 9

savethedate SATURDAY, JANUARY 9 Integrated Energy Therapy Advanced Level Course – Join Master Instructor Sheila Tillich for a one-day class that provides an attunement to the Advanced IET energy ray which unlocks the fifth DNA pair and activates the energy of our soul’s purpose, gives the ability to do a Soul Star clearing to activate the soul’s purpose and the use of the Heartnet process to manifest dreams, among other powerful energy wave techniques. The final of three classes, providing certification to become a licensed IET practitioner. CE credit and workbook included. RSVP by January 4. $227. O.N.E. Wellness Center, 2349 Monroe Ave, Rochester. 585-313-3996. Sheila@ WhiteDoveHealing.org. WhiteDoveHealing.org.

ongoingevents sunday MONDAY, JANUARY 11

savethedate MONDAY, JANUARY 11 Writing to Heal – 7-9pm. Come with your journal or laptop to learn some writing techniques that have biological and psychological healing effects. Learn the research about what kinds of writing heal and how writing affects the brain and nervous system. Please preregister. Awareness Heals, 640 Kreag Rd, Ste 202, Pittsford.

585-586-1590. Awareness-Heals.com.

FRIDAY, JANUARY 29 Rosen Method Bodywork Intensive – The weekend is open to those that want to connect body and mind to heal from physical or emotional pain.

Activities include lecture, demonstration, dyads, movement classes and practicum. Rosen Method is a unique form of bodywork that addresses symptoms stemming from disconnect between one’s conscious mind and what is actually happening in the body.

Must have had 1-3 private sessions, or have attended an introductory evening (one available on 1/6).

First appointment with Anais Salibian is free. $497.

Awareness Heals, 640 Kreag Rd, Ste 202, Pittsford.

585-586-1590. Awareness-Heals.com.

FRIDAY, FEBRUARY 12 Igniting Intimacy: Aware Touch for Couples – 9am-5pm, February 12-14. This three-day workshop will teach pairs (couples, friends, relatives) how to create better connection with each other through a three-step process. Day one, Blind Date, introduces two parts of yourself that usually don’t communicate well in order to be grounded and present. Day two, Hot Date, focuses on staying present to yourself as you connect with another. Day three, Soul Date, is about inspiration (physical and spiritual). Please preregister. Awareness Heals, 640 Kreag Rd, Ste 202, Pittsford. 585-586-1590. Awareness-Heals.com.

Couple’s Floatation Therapy – 9:30am-7:30pm.

Discover the healing power of zero-G in the only couple’s float tank in New York. Available every day of the week, except Mondays. Bodymind Float Center, 622 Park Ave, Rochester. 585-413-0616.

BodymindFloatCenter.com.

Kid Yoga Mindful Respiration – 10:15-11am. Children will learn more than stretching, breath awareness and breath control to encourage relaxation and safely regulate their emotions. This encourages children to make healthy choices in their life. $25/4 classes or $8 drop-in. Grounded By Yoga Studios & Teacher Training Center LLC, 1 Wellness Way, Bloomfield.

585-703-4676. GroundedByYoga.com.

Adorn-Asana Yoga – 10:30am-noon. This deeply rooted and adorned practice with essential oils, rose petals and mantras is a true celebration of self and alignment with the natural rhythms of nature. $15.

Yoga DrishTi, 159 Caroline St, Rochester. 585-2705927. YogaDrishTi.com.

Kids Yoga – 11am-noon. With Sarah. For kids ages 4 to 9. Molly’s Yoga Corner, 1000 Turk Hill, Ste 220, Fairport. 585-202-1347. MollysYoga.com.

Rochester Home Birth Circle – 2:30-4:30pm.

Learn about and support home birth. Fourth Sunday of the month. Locations vary; contact for meeting location. RochesterHomeBirthCircle.com/meetings.

Discussion Group – 6-7:30pm. Discussions on selected topics, facilitated by Tony Criscuolo. Readings vary on subjects to improve the quality of our lives.

Call for more information and to have the week’s reading emailed to you beforehand. Free. Eight Limbs Studio, 904 Lake Rd, Webster. 585-787-4819.

monday Open Enrollment – Learn about Cobblestone

School and its open enrollment for new students, pre-K through 6th grade. Small class sizes, mixed age groups and affordable, sliding-scale tuition.

Call to make an appointment. Cobblestone School, 10 Prince St, Rochester. 585-271-4548.

Cobblestone.org.

Yin Yoga – 9:30-11am. $15. Molly’s Yoga Corner, 713 Monroe Ave, Rochester. 585-202-1347.

MollysYoga.com.

Gentle Yoga – 6-7pm. This class is appropriate for all students seeking the benefits of a gentle and relaxing yoga practice. Gentle yoga poses improve range of motion and joint mobility, reduce pain and the effects of stress. $10. Qi Gong Institute of Rochester, 595 Blossom Rd, Ste 307, Rochester.

585-732-7012. VesnaSanders.com.

Holistic Moms Network – 6:30-8:30pm. Second Mon of the month. Christ Episcopal Church, 36 S Main St, Pittsford. HolisticMomsRochester. blogspot.com.

Candlelight Hatha Flow Yoga – 6:45-8pm. This gentle class is a soothing blend of deep, slow moving postures with supported restorative work, practiced in candlelight. It is designed to help ease and calm the body and mind, decompress from daily stressors, melt away stress and tension and increase a sense of and peacefulness. $10. 716 University Ave, Rochester. 585-704-2889. NuMvmnt.com.

tuesday Reiki for All – Enjoy the benefits of holistic health by aligning energy back to its nature with an individual Reiki session. Reiki can help reduce stress and anxieties and promote wellness. Call to schedule a session. Yoga DrishTi, 159 Caroline St, Rochester.

585-270-5927. YogaDrishTi.com.

Silent Meditation – 6-8am. The Assisi Institute, 1400 N Winton Rd, Rochester. 585-473-8731.

Assisi-Institute.org.

THURSDAY, MARCH 3

savethedate THURSDAY MARCH 3 Women of Focus Tradeshow – 4-8pm. Browse, shop and engage with savvy, jazzy and creative women that will bring their unique products and services together under one roof for just one night. Enjoy gift giveaways, food sampling and networking with some of Rochester’s extraordinary businesswomen and entrepreneurs.

A fabulous party at an elegant venue. $30. The Inn on Broadway, 26 Broadway St, Rochester. Info@WomenOfFocusTradeShow.com.

WomenOfFocusTradeShow.com.

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Rochester Public Market – 6am-1pm. 280 N Union St, Rochester. 585-428-0907.

Center, 625 Ayrault Rd, Fairport. 585-729-2278.

Chair Yoga – 11am-12:30pm. Improve your flexibility and body tone from a stable seated position.

Learn to bring inner peace with you wherever you go. $15, or $99 for 8 classes. Living Stress Free Wellness Center, 131 Gregory St, Rochester. 585754-0943. LivingStressFree.org.

Baby Momma Ballet – 11:15am-12:15pm.

Dr. Sarah Tirimacco will focus on fundamental techniques which develop strength, poise and flexibility, with added emphasis on core activation and bracing, perfect for pregnant women and baby-wearing mommas. Also held Thursdays, 6:30-7:30pm. $20. Baby Bump Academy, 349 W Commercial St, Ste 1980, Rochester. 585-2613743. BabyBumpAcademy.com.

Face 2 Face – 6pm. A peer-to-peer friendship group, supporting each other when having faced a miscarriage, stillbirth or infant loss. Second and fourth Tues of the month. The Legacy, 40 Willow Pond Way, Penfield. 585-454-9299. F2FRochester@gmail.com.

Bradley Natural Childbirth Classes – 7pm. Every Tues. Fairport. Email AHaas@rabn.org for more info. HealthyBirth.net.

Nu Movement, 716 University Ave, Rochester.

585-732-7012. VesnaSanders.com.

Hatha Yoga – 7-8:15pm. A gentle practice with Tatyana. All are welcome. $10. The Assisi Institute, 1400 N Winton Rd, Rochester. 585-473-8731.

Assisi-Institute.org.

Letting Go of the Day – 7-8:30pm. Treat yourself to yoga and unwind with a twist, a stretch and some deep relaxation. Increase the body-mind connection for greater relief of stress throughout the day. $15, or $99 for 8 classes. Living Stress Free Wellness Center, 131 Gregory St, Rochester. 585-754-0943. LivingStressFree.org.

Peace Meditation Circle – 7:15-8:30pm. The group practices various methods of meditation from every spiritual practice on the spectrum, which may include a vast array of guest facilitators, labyrinths, mandalas, sound, chant, guided visualizations and always includes group participation. Beyond Center for Yoga, 67 Main St, Brockport. 585-690-9714.

Tinyurl.com/WorldPeaceMeditation.

wednesday

thursday

Asana Over 50 – 9-10:30am. With Carl. Read more about class on website or call for more information.

Molly’s Yoga Corner, 713 Monroe Ave, Rochester.

585-202-1347. MollysYoga.com.

Rochester Public Market – 6am-1pm. 280 N Union St, Rochester. 585-428-0907.

Empowering Lifestyle Workshops – 10-11am or 6:30-7:30pm. Find real solutions for real health concerns. Classes include fitness, doTERRA essential oils, green cleaning, 30-day detox/cleanse and more. Nurturing Hands Massage and Wellness Center, 640 Kreag Rd, Ste 202, Pittsford. 585-7974660. RiverSongMassage.MassageTherapy.com.

Lunch Hour Yoga with Molly – 12:15-1pm. Spend your lunch hour stretching, relaxing and energizing with yoga. Molly’s Yoga Corner, 713 Monroe Ave, Rochester. 585-202-1347. MollysYoga.com.

University of Rochester Farmers’ Market – 3-6pm. Medical Center, Flaum Atrium, 601 Elmwood Ave, Rochester. Gary Jones, 585-273-3786.

Awareness Yoga with Vesna – 6:30-7:30pm.

Learn how to enhance awareness of body and mind through a series of basic and intermediate yoga poses, as well as simple yoga breathing and meditation techniques. Appropriate for both relatively new and more experienced students. $13.

Foundations Yoga – 7:30-8:30am or 5:457:15pm. Explore a common theme that can range across the mind, body and spirit spectrum. Alignment focus will be emphasized to sustain, build, cultivate and explore your foundation. $13. Yoga DrishTi, 159 Caroline St, Rochester. 585-2705927. YogaDrishTi.com.

TOPS Weight Loss Meeting – 9-10am. Join us as we take off pounds sensibly. TOPS can help you reach weightloss goals by providing the tools, information, support and accountability you need to be successful. Both men and women are welcome.

First meeting is free. Ely Fagen American Legion, 260 Middle Rd, Henrietta. 585-230-0910. Espru@ Rochester.rr.com.

Grassroots Yoga – 9:30-10:45am. $15. Molly’s Yoga Corner, 713 Monroe Ave, Rochester. 585-2021347. MollysYoga.com.

Cesarean Birth Support Group – 11am-12pm. Open to all women and their families, to give support, share stories and encourage growth. Led by birth doula Kim Guck. First Thurs of the month. Eastside Wellness

Fluid Motion Exercise Class – 6-7pm. A movement class designed for people returning to exercise after surgery, cancer treatment or that want to get moving. Taught and created by physical therapists, the class includes warm-up, breathing, balance, range of motion and stretching, all set to upbeat music. $60/6 classes. Callan-Harris Physical Therapy, 1328 University Ave, Rochester.

585-482-5060. chptusa.com.

Mom & Babe Workout & Relief – 6:30-7:30pm.

Moms of infants to rolling babes are invited to a 30-minute workout to strengthen and prevent injuries, followed by 30 minutes of stress relief/ stretching of tight mom-muscles and support. Every second Thursday. $15. Baby Bump Academy, 349 W Commercial St, Ste 1980, Rochester. 585-261-3743.

BabyBumpAcademy.com.

PiYo Live with Jenny – 6:30-7:30pm. PiYo Live combines Pilates, yoga and cardio to strengthen and tone essential muscles. Work on improving flexibility and balance while flowing through movements that put your core to the ultimate test. Leave class feeling stronger and more centered. $5. Nu Movement, 716 University Ave, Rochester. 585-704-2889.

NuMvmnt.com.

The Rochester Doula Cooperative – 7-9pm.

Offers information and support in order to make informed decisions and have the best birth experience possible. Second Thurs of the month. Luvaboos, 683 N Winton Rd, Rochester. 585-234-0164.

DoulaCooperative.org.

friday XTX Elite Class – 12:15-1:15pm. This class is designed for the athlete or trainee that wants extreme adventure in their workout, which may include running an obstacle trail or pushing a tire. Great for those interested in Tough Mudder and Spartan Race events. Real Life Food and Fitness, 1290 University Ave, Ste C, Rochester. 585-441-9441.

RealLifeFoodAndFitness.com.

Facial and Body Wraps – 5-7pm. Tighten, tone and decrease stretch marks with herbal wraps.

Great for weddings and proms or just to look great.

Every Friday. $25. Healthy Alternatives Wellness

P rayer is more than meditation.

In meditation the source of strength is one’s self. When one prays, he goes to a source of strength greater than his own. ~Chiang Kai-shek 34

Rochester, NY

RochesterAwakenings.com

Center, 458 Stone Rd, Rochester. 585-663-6454.

HealthyAlternativesRochester.com.

Healthy Happy Hour – 5-7pm. Network with other like-minded health and wellness practitioners. Bring networking materials—business cards, brochures, flyers—and meet and connect with others. Email Christine@RocCityWellness.com to inquire about being a featured vendor. Second Fri of the month. $10. ROC City Wellness, 1598 Penfield Rd, Rochester. 585-210-2412. RocCityWellness.com.

Free Yoga Friday – 6-7pm. Nu Movement yoga and dance studio offers free yoga as a way to give back to the community. You will leave refreshed, renewed and you might make new friends. Last Friday of the month. Nu Movement, 716 University Ave, Rochester. 585-704-2889. NuMvmnt.com.

GentleBody, GentleMind – 6:45-7:50pm. A unique experience of meditation-specific movements and pranic activity to provide for a more blissful absorption in the state of meditation. We provide your comfort: chair, bolsters, blankets, etc. $12. Grounded

By Yoga Studios & Yoga Teacher Training Center, 1 Wellness Way, Bloomfield. 585-703-4676. GroundedByYoga.com. GroundedByYoga@gmail.com.

saturday Rochester Public Market – 5am-1pm. 280 N Union St, Rochester. 585-428-6907.

Stretching and Strengthening – 9-10:30am. Allow yoga to bring you fully and completely into your body. Feel yourself growing stronger and more flexible. $15, or $99 for 8 classes. Living Stress Free Wellness Center, 131 Gregory St, Rochester.

585-754-0943. LivingStressFree.org.

Morning Overall Fitness – 10-11:15am. An exercise class for all ages, combining physical fitness with mental focus and clarity. Deep relaxation follows exercises to quiet the mind and release tension and stress. Call to register. $15. Eight Limbs Studio, 904 Lake Rd, Webster. 585-787-4819.

Grounded Kids Yoga: Ages 5-9 – 10:15-11:05am.

Let us help foster the gift of learning yoga with our yoga class. We will use picture books and incorporate yoga poses to go along with the book, and a variety of kid-friendly ways to teach mindfulness.

Four-class series; start anytime. $8/drop-in; $25/4 classes. Grounded By Yoga Studios, 1 Wellness Way, Bloomfield. 585-703-4676. GroundedByYoga.com.

Ladies Tween and Teen Rock Your Self-Esteem Yoga – 11:45am-12:45pm. Molly’s Yoga Corner, 1000 Turk Hill, Ste 220, Fairport. 585-202-1347.

MollysYoga.com.

Pre Yoga – 1-2pm. A class for absolute beginners, with Al. Molly’s Yoga Corner, 713 Monroe Ave, Rochester. 585-202-1347. MollysYoga.com.

Family Yoga – 1-2:30pm. Teaching of alignment will be brought through not only poses but philosophy, breathing and unique family activities. Taught by Melanie MacDonald, RYT, and Reiki master, along with her two daughters. First Sat of the month. $20/ pair, $5/each additional. Yoga DrishTi, 159 Caroline St, Rochester. 585-270-5927. YogaDrishTi.com.

Restorative/Gentle Yoga – 2:30-3:45pm. Settle in on Saturdays with a gentle yoga session that will provide a solid foundation and ease tensions. The class focuses on restorative poses combined with gentle asana movements. $13. Yoga DrishTi, 159 Caroline St, Rochester. 585-270-5927. YogaDrishTi.com.

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

ACUPUNCTURE

BIRTH RESOURCES

ACUMEDIZEN ACUPUNCTURE & CHINESE MEDICINE

ROCHESTER AREA BIRTH NETWORK

Charles A. Sylvester, LAc, DiplAc, MSA 2349 Monroe Ave, 2nd floor, Rochester 585-764-4343 AcuDoc@AcuMediZen.com

mind and spirit.

AcuMediZen provides a modern approach to an ancient form of healing, using various therapeutic modalities, including acupuncture, cupping, moxibustion, tuina and dietary/lifestyle recommendations, to ease the body,

Amy Haas and Dianne Cassidy Ahaas@rabn.com DianneCassidy@Rochester.rr.com • rabn.org

Rochester Area Birth Network is a resource that advocates health, safety and informed options in childbearing. Rochester Area Birth Network supports the MotherFriendly Childbirth Initiative, a wellness model of maternity care issued by the Coalition for Improving Maternity Services, a group of individuals and national organizations with concern for the care and well-being of mothers, babies and families.

NEUROLOQI ACUPUNCTURE Desiree Sale 18 Harvard St, Rochester 585-542-9239 NeuroloQiAcupuncture.com

CHILDREN’S FITNESS FLYAROO FITNESS

Specializing in pain management and neurological disorders, including stroke rehabilitation, numbness/ tingling, head/neck/back ache, sciatica and digestive disorders. Rather than “fighting” your ailment, Desiree Sale uses acupuncture to provide the resources needed to heal.

PERINTON FAMILY ACUPUNCTURE 6800 Pittsford-Palmyra Rd, Ste 350, Fairport 500 Helendale Rd, Ste 185, Rochester 585-598-3866 PerintonFamilyAcupuncture.com

Stacey Martin FitSmartie@gmail.com FitSmartie.com Offering fun fitness classes designed to teach children about healthy habits through yoga, dance and imagination. This program gets kids moving and learning simultaneously. See ad, page 9.

CHIROPRACTIC DERLETH CHIROPRACTIC

As a licensed acupuncturist, expertise includes Chinese Herbal medicine, tui na (Chinese medical massage), qigong and Eastern dietary therapy. Other services include pain management, women’s and pediatric health care and much more.

See ads, page 8 and 27.

AROMATHERAPY SWEET & WOODSY AROMATHERAPY Mindy MacLaren, Certified Aromatherapist SweetAndWoodsy.com Info@SweetAndWoodsy.com

Offering a line of natural essential oil-based products for home and family as well as consultations to address a wide range of health issues through aromatherapy, with a focus on pregnancy and children.

Classes also offered. See ad, page 12.

East Side Wellness Center Drs. Paula and Phil Derleth 625 Ayrault Rd, Fairport 585-598-3535 • DerlethChiropractic.com DerlethChiropractic@gmail.com Chiropractic services that focus on pregnancy, pediatrics and athletes, as well as many other ailments. The goal is to assist patients in achieving optimal health and wellness through the use of chiropractics. See ad, page 32.

DR. EDWIN VEGA JR, DC & DR. YASELLYN DIAZ-VEGA, DC 1732 E Ridge Rd, Irondequoit 585-266-2782 Info@VegaChiropracticWellness.com VegaChiropracticWellness.com

Dedicated to analyzing, correcting and improving the nervous system health and committed to educating and providing quality chiropractic care to families so as to achieve optimal wellness.

See ad, page 11.

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CONSULTING CRYSTAL CLEAR CONSULTING Jill Bates 585-385-0074 Jill@CCConsulting.biz CrystalClearConsulting.biz

Do you want to make more money in 2015? With the right business consultant, you have the ability to melt obstacles and facilitate possibilities. Call today for your free business consultation with Jill Bates at Crystal Clear Consulting.

SWEET & WOODSY AROMATHERAPY

Mindy MacLaren, Certified Aromatherapist SweetAndWoodsy.com Info@SweetAndWoodsy.com Nationally certified Aromatherapist Mindy MacLaren offers her expertise of essential oils FREE of charge to those who want to use them effectively and safely with their c l i e n t s . To e x p a n d y o u r knowledge, contact Mindy today. See ad, page 32.

ENERGY HEALING LIGHT & INFORMATION MEDICINE

Monica Manni 585-218-0766 Monica@LightAndInformationMedicine.com LightAndInformationMedicine.com Offering Reconnective Healing, The Reconnection and Spiritual Response Therapy to reconnect you with your true essence and facilitate a return to balance, allowing physical, mental, emotional or spiritual challenges to dissolve. See ad, page 15.

SAGE WALKER, LPN, ENERGY THERAPY

2349 Monroe Ave, 2nd floor, Rochester 585-317-4374 TheAngelicLink.com TheAngelicLink@gmail.com Using Spiritual Response Therapy, Integrated Energy Therapy, Reiki and intuitive guidance to re-balance the body on the physical, mental, emotional and spiritual levels.

Work supports and complements standard medical treatments.

DENTIST CONTEMPORARY DENTISTRY

Dr. Arlene Messer and Dr. Anna Belous 2052 S Clinton Ave, Rochester 585-244-3337 • DentistryWithAHeart.com

At Contemporary Dentistry, we care about your total health, offering an individualized approach for cavity prevention, including saliva testing, bio-compatible materials, safe mercury filling removal, laser and minimally invasive dentistry. See ad, page 21.

WHITEDOVE HEALING

Sheila Tillich Greater Rochester Area 585-313-3996 WhiteDoveHealing.org Sheila@WhiteDoveHealing.org A Master Instructor of Integrated Energy Therapy, Tillich connects with our energies to provide natural, holistic therapy sessions focused on healing past energy patterns to unlock our soul’s purpose. Tillich also teaches IET classes and practices distant healing. See ad, page 18.

FAMILY MEDICINE HIGHLAND FAMILY MEDICINE 777 S Clinton Ave, Rochester 585-279-4800 Highland.URMC.edu/FamilyMed

At Highland Family Medicine, discover maternity care for expectant mothers, as well as primary health care for newborns, children and adults.

FUNCTIONAL MEDICINE LESLEY JAMES, MD

2851 Clover St, Pittsford 585-641-7102 LesleyJamesMD.com Dr. James’ mission is to enrich conventional medical practice with a more natural approach to prevention and healing in one holistic practice. She pays special attention to preconception health and provides natural treatment and guidance for ailments and issues of all kinds, with a focus on nutrition and an anti-inflammatory diet and lifestyle.

FUNCTIONAL NUTRITION INSPIRED HEALTHY BODY Karin Franz, MS, MEd, CIHC 585-425-0338 InspiredHealthyBody.com

Using fundamentals of functional medicine, Karin teaches how easy it is to drop excess weight, melt belly fat and reduce risk for chronic disease. Uncover the limiting beliefs keeping you stuck and empower yourself in a way that makes transformation inevitable. See ad, page 12.

ROCHESTER HOLISTIC CENTER Kimberly Kavanagh 890 Westfall Rd, Ste C, Rochester 585-690-3782 RochesterHolisticCenter.com

With more than 20 years’ experience, Kim helps patients by identifying and correcting nutrition deficiencies that have resulted in chronic health maladies. Specialties include depression, anxiety, arthritis, autoimmune conditions and many more. See ad, page 13.

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HOMEOPATHY AMITY ENGLESON, CHOM

LYMPHATIC DRAINAGE THERAPY

625 Ayrault Rd, Fairport 585-766-7893 Homeopathy@live.com HomeopathyRochester.com

HELENA LISTOWSKI, LMT

Amity is a classically trained homeopath offering a natural form of healing that works with the body, restoring health and vitality while relieving physical, mental and emotional symptoms. See ad, page 19.

Specializing in lymph drainage therapy—detoxing waste and reducing chronic swelling. Also offering integrated bodywork using advanced modalities for relief of pain and restrictions.

INTEGRATED ENERGY HEALING AWAKENINGS

Lori Smith 625 Ayrault Rd, Fairport 585-615-6427 • LPSmith@Awakenings.cc Spiritual-Awakenings.org Offers a variety of energy healing services, including Reiki and Integrated Energy Therapy.

Provides an authentic approach to wellness through Energy, Whole Foods Nutrition and SelfAwareness. Classes also offered. See ad, page 34.

ONE Wellness Center 2349 Monroe Ave, 2nd floor, Rochester 586-329-8643

MASSAGE & WELLNESS HEALTHY ALTERNATIVES WELLNESS CENTER

INTEGRATIVE PSYCHIATRY Mahipal Chaudhri, MD 890 Westfall Rd, Ste C, Rochester 585-690-3782 RochesterHolisticCenter.com

Dr. Chaudhri is an integrative psychiatrist offering alternative treatments for mental health, including Transcranial Magnetic Stimulation. He uses supplements, nutrition and metabolic workups in addition to a traditional medicinal approach.

INTERNAL MEDICINE ROCHESTER HOLISTIC CENTER

Shivender Thakur, MD 890 Westfall Rd, Ste C, Rochester 585-690-3782 • RochesterHolisticCenter.com With over 30 years’experience in treating patients, using a combination of Western methods that include progressive and holistic protocols. He treats both acute and chronic conditions.

Evelyn Spirull 640 Kreag Rd, Ste 202, Pittsford 585-230-0910 Espru@Rochester.rr.com NHWellness.massagetherapy.com

Offering the most thorough, relaxing, full-body massages. Specializing in Swedish, therapeutic, deep tissue, sports, pregnancy, newborn, infant and geriatric massage. doTERRA essential oils. $20 off first massage.

See ad, page 14.

MINDBODY

458 Stone Rd, Rochester 585-663-6454 AngelHD1@hotmail.com HealthyAlternativesRochester.com

BODYMIND FLOAT CENTER

Carol Morissette, a LMT, RMT, certified herbalist and aromatherapist, offers Thermo & Integrated Energy Therapy, and sound healing guided meditations. Sound relieves s t r e s s , a n x i e t y, p a i n , inflammation, sinuses, lowers blood pressure and improves immune system.

JANET SHIPMAN MASSAGE THERAPY ROCHESTER HOLISTIC CENTER

NURTURING HANDS MASSAGE

595 Blossom Rd, Ste 307, Rochester 585-364-1820 JShipmanLMT@gmail.com ShipmanMassage.abmp.com

Regular massage is preventative health care, promoting overall wellness and rejuvenation. Janet combines Swedish and deep tissue techniques to give each client personal, customized care. See ad, page 12.

622 Park Ave, Rochester 585-413-0616 • BodymindFloatCenter.com Info@BodymindFloatCenter.com Floating offers various ways to relieve many conditions— such as joint and muscle pain—reduces stress, soothes pregnancy discomfort, depression and sleep disorders, enhances creativity and much more. See ad, page 7.

BRAINWAVE OPTIMIZATION Claude Adair Fairport • 585-721-2131 Claude.Adair@AdairForce.com

Facilitate your brain’s innate ability for self-observation, relaxation and self-healing. No cognitive engagement required.

Change from the inside out naturally and non-invasively. Observe “stuck” brainwave patterns and optimize performance.

Better overall well-being. See ad, page 27.

GRACE LADELFA, LMT, CCH, RM

2349 Monroe Ave, 2nd floor, Rochester 585-764-4325 Grace@GracefullSolutions.com GracefullSolutions.com

LIFTED HANDS MASSAGE & WELLNESS

2349 Monroe Ave, Rochester 585-851-8318 LiftedHandsMassage@gmail.com LiftedHandsMassage.com Jacob Toczynski, LMT, and Jen Dietrich, LMT, focus on whole wellness—addressing mind, body and soul with massage therapy and spiritual growth/meditation classes. Specializing in treatment-focused massage and opening to greater spiritual/emotional well-being.

Providing services for serenity in body and mind through therapeutic massage, certified clinical hypnosis, craniosacral therapy and Reiki healing. Free self-hypnosis downloads at GracefullSolutions.com.

CATHY WOODSIDE, LMT, CST, RM 2349 Monroe Ave, 2nd floor, Rochester 585-545-0327 Info@Turning2One.com Turning2One.com

Integrating the body, mind, and spirit through massage, craniosacral therapy, Reiki and various other modalities.

Focusing on education and healing for better health. See ad, page 6.

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NATURAL HEALING NATURAL STRESS REDUCTION SERVICES LLC

7 W Main St, Webster 201-220-3558 Robin@NaturalStressReductionServices.com NaturalStressReductionServices.com A variety of natural healing energy modalities to reduce stress and improve health. Acupressure, Reiki, Healing Touch, Rain Drop, HeartMath Resilience Coaching, Zentangle Meditative Art, classes also available. See ad, page 11.

NATURAL SKIN CARE

LAURA SLEGGS, ND

2425 Clover St, Rochester 10773 Poags Hole Rd, Dansville 607-661-5497 • DrLauracs@gmail.com DrLauraND.com Dr. Sleggs is a NYS licensed naturopathic doctor. She uses applied kinesiology and provides nutrition counseling and supplements to help individuals improve health in a natural way. See ad, page 17.

SURVIVING NATURALLY

Sandra Miceli, RN, FNP 75 W Main St, Webster • 800-664-0613 Thriving@SurvivingNaturally.com Surviving Naturally provides services in the areas of integrative family health; natural skin, nail and hair care; and counseling services for individuals and families. See ad, page 18.

TARA LAMAGNA

719-659-9670 LemongrassTara@gmail.com LemongrassLady.us Lemongrass Spa offers 97-100 percent natural and organic skin care products that are handmade in the USA. Purchase our products online or host a relaxing spa party.

NEAL’S YARD REMEDIES ORGANIC

ORGANIC SALONS LA SHEAR DESIGNS

Salon, Spa & Wellness Center Linda Allen, Owner/Cosmetologist 1726 Long Pond Rd, Ste 1, Rochester 585-426-5944 • LAShearDesigns.com Offering full-beauty, health and fitness services, including massage, Reiki, wellness consultations, health coaching and personal training. The safest, most natural, nontoxic products are used, caring for the client’s overall well-being.

Kris Weltman 585-733-1349 US.NYROrganic.com/shop/KristinWeltman.com Neal’s Yard Remedies is a certified organic skin care line in the U.S. Family-run business offers skin care, body care, essential oils and healing remedies. There is nothing safer for you and your family. See ad, page 36.

PARENTING HOLISTIC MOMS NETWORK

SIMPLY SUE’S

585-259-9862 Sue@SimplySuesNaturally.com SimplySuesNaturally.com Simply Sue’s blends organic and natural ingredients to make decadent body care products that will leave your skin super hydrated.

Nature has given us so many wonderful things to truly enhance the look, feel and health of our skin.

Take advantage of all nature has to offer and pamper yourself. Your skin will thank you.

HolisticMoms.org Facebook.com/RochesterNYChapter The mission of HMN is to generate national awareness, education and support for holistic parenting and green living by providing nurturing, open-minded and respectful local community networks that encourage families to share these ideals and learn from each other.

PERSONAL TRAINER NATUROPATHIC NORTH SHORE NATUROPATHIC & ACUPUNCTURE Dr. Bonnie Cronin, ND, LAc 2349 Monroe Ave, Rochester 402 N Main St, Canandaigua 585-394-3490

GET FIT PERSONAL TRAINING Josh Groth 860 Linden Ave, Rochester 585-713-5585 JoshG@GetFitRoc.com GetFitRoc.com

Finding the cause to your health issues and using safe, effective, natural therapeutics, such as vitamins, minerals, enzymes, oils, botanicals, homeopathies and acupuncture.

Visit DrBonnieCronin.com for more information.

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Rochester, NY

RochesterAwakenings.com

Get Fit Personal Training is a private facility that focuses on one-on-one training with the personal attention needed to improve your overall health and fitness goals.

PHOTOGRAPHER SHAFFER COLLECTION

Sandra Shaffer Photography 82 Yellowstone Dr, West Henrietta 585-831-7615 SandraShafferPhotography@gmail.com Facebook.com/SandraShafferPhotography Photographer offering: n e w b o r n , f a m i l y, engagement, wedding, events, charity, corporate, head shots. Sanfire75.wix. com/SandraShafferPhoto.

POSITIVE PSYCHOLOGY NEXT LEVEL LIFE COACHING

Lisa Benesh East Side Wellness Center, 625 Ayrault Rd, Fairport 585-350-8138 LBenesh@frontier.com LisaBeneshCoaching.com Next Level Life Coaching teaches Positive Psychology tools to clients wanting to make a permanent change in their lives. Areas of focus: weight loss, parenting, relationships, personal growth and career. See ad, page 13.

ROSEN METHOD AWARENESS HEALS

Anais Salibian 640 Kreag Rd, Ste 202, Pittsford 585-586-1590 Awareness-Heals.com AnaisWorkshops@gmail.com Salibian provides a safe place for emotional and physical healing, and offers private sessions and trainings in Rosen Method Bodywork, classes and workshops in writing to heal and ignite intimacy for couples. See ad, page 8.

SOCIAL MEDIA SAVVY SOCIAL MEDIA

Michelle Arbore SavvySocialMedia.net MArbore@SavvySocialMedia.net Provides training and assistance to business owners on a variety of social media platforms for business growth.

Remove your challenges and focus on your business, meet new clients and spend more time with loved ones.

See ad, page 15.

SPA TIME TO HEAL

427 S Main St, Canandaigua 585-202-5689 TimeToHealSpa@gmail.com TimeToHealSpa.com At Time to Heal, it is Wendy Jo Allen’s goal to teach clients that her services are not a luxury but a necessity to well-being. Reiki, ear candling, raindrop therapy, facial treatments and more. See ad, page 33.

SPIRITUALITY ASSISI INSTITUTE

1400 N Winton Rd, Rochester 315-243-3760 • Assisi-Institute.org A not-for-profit meditation center that hosts services, classes and events promoting a harmonious integration of Eastern Philosophy and Western Mysticism. Our teachings are complementary to any faith path.

WEIGHT MANAGEMENT NEXT LEVEL LIFE COACHING

Lisa Benesh East Side Wellness Center, 625 Ayrault Rd, Fairport 585-350-8138 LBenesh@frontier.com LisaBeneshCoaching.com Next Level Life Coaching teaches Positive Psychology tools to clients wanting to make a permanent change in their lives. Areas of focus: weight loss, parenting, relationships, personal growth and career. See ad, page 13.

WELLNESS COUNSELING RDN MOMMY NUTRITION

Emily Cope, Traveling Dietitian 585-953-8330 Emily@RDNMommy.com RDNMommy.com Registered Dietitian Nutritionist Emily Cope, MS, RDN, is a traveling dietitian providing health and wellness nutrition counseling to help you achieve the happy and healthy lifestyle you’ve always dreamed of. See ad, page 19.

THERAPEUTIC MASSAGE MICHAEL BIANCHI, LMT

500 Helendale Rd, Ste 195, Rochester 585-739-3575 MichaelBianchilmt@gmail.com MichaelBlmt.MassageTherapy.com Committed to providing in-depth, personal, customized care and healing. Specializing in acute and chronic pain relief, deep tissue, and sports massage, headaches/ migraine relief, TMJ, aromatherapy and relaxation.

ROCHESTER HOLISTIC CENTER Sara Jones, LMT Sara@RochesterHolisticCenter.com

With a goal to encourage the body to heal itself naturally while increasing blood flow and eliminating toxins, we offer a wide variety of painrelieving techniques to accommodate individuals with different levels of discomfort. Specialized treatment plans are created for those with fibromyalgia, digestive issues, trigger points, lymphedema and other chronic or acute concerns.

THERMAL IMAGING DYNAMIC THERMAL IMAGING Carol Knapp, CCT, Office Manager 550 Latona Rd, Bldg D, Greece 585-734-6083 • NYDTI.com

Provides radiation-free, noninvasive clinical imaging for detecting and monitoring overall health as well as a number of diseases and injuries. 100 % safe, FDA-approved and available to women, men and children. Take responsibility for your own health and be proactive with Dynamic Thermal Imaging.

See ad, page 7.

WELLNESS PRODUCTS ARBONNE

Nevada Ott 585-329-5751 NevadaOtt@gmail.com NevadaOtt.Arbonne.com Arbonne is a highly regarded premium brand with a Swiss heritage, including a vegan nutrition line and anti-aging skin care. Ask me about our 28-day challenge. See ad, page 10.

YOGA FLOWER CITY YOGA

Barn Bazaar, 2851 Clover St, Pittsford 585-264-1166 FlowerCityYoga.com Flower City Yoga offers classes for adults, kids, teens and toddlers. They specialize in prenatal yoga, baby and me yoga and infant massage instruction classes. Vinyasa, gentle yoga, happy hour/open studio and active yoga are also offered. Flower City also offers personal, private training sessions.

GROUNDED BY YOGA STUDIOS & YOGA TEACHER TRAINING CENTER, LLC 1 Wellness Way, Bloomfield 855-99-LOTUS GroundedByYoga@gmail.com GroundedByYoga.com

A Yoga Alliance-approved school offering daily classes, annual retreats and yoga teacher training.

Two indoor facilities and several outdoor programs in the summer.

Kids to seniors.

LIVING STRESS FREE WELLNESS CENTER

131 Gregory St, Rochester 585-754-0943 YogaWithSudha@yahoo.com LivingStressFree.org Kripalu-style yoga classes are designed to release physical and emotional knots and calm the mind. Each class includes centering, breathing techniques, warm-ups, postures, relaxation and meditation. Check calendar listings for dates and times.

MOLLY’S YOGA CORNER Molly Huff 585-202-1347 Information@MollysYoga.com MollysYoga.com

With two locations—in Fairport and on Monroe Avenue, Molly and her staff teach an array of yoga styles in a fun, relaxed, non-competitive atmosphere. See ad, page 5.

YOGA WITH VESNA

Vesna Sanders 585-732-7012 Vesna.Sanders@gmail.com VesnaSanders.com Vesna Sanders, certified yoga and prenatal yoga teacher, offers ongoing yoga classes at two different locations, as well as regular and prenatal yoga privates. Her classes are accessible and well-rounded, and appropriate for both relatively new and more experienced yoga students. See ad, page 14.

natural awakenings

December 2015

39

Turn Your Passion Into a Business

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40

Rochester, NY

RochesterAwakenings.com

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